Ever wake up after a fun night out regretting that extra glass of wine? We've all been there—pounding headache, queasy stomach, zero energy. According to doctors, the secret might already be in your fridge. That’s right—cheese could be your new go-to pre-drink fix. Here's how this delicious bite can save your morning after. For most of us, the price of a night out is a throbbing headaches, exhaustion and nausea. Hangover remedies, of course, are a dime a dozen, but few of them carry the seal of approval from a medical expert. But what if one of the most effective ways to avoid a hangover was waiting in your fridge all this time?

Dr. Neena Chandrasekaran, a South Florida-based pulmonary critical care physician, recently tok to TikTok to share a surprisingly easy—and delicious—advice on how to prevent hangovers before they start. Her tip? Cheese.

It's not simply about excess—cheese might even be of biological use, incidentally, if eaten prior to consuming alcohol. "If you're going out for the evening and you're going to consume alcohol, having cheese beforehand can reduce your chances of getting a hangover," Dr. Chandrasekaran reported recently in a popular TikTok video that has gone viral. As she concludes, the essential caveat that "no alcohol is better than any alcohol," her counsel is scientifically based.

Cheese has a good balance of macronutrients—protein, fat, and complex carbohydrates. These aid in lining the stomach and slowing down the rate at which alcohol is absorbed into the bloodstream. The slower alcohol gets into your system, the smaller the likelihood that your blood alcohol content (BAC) will shoot up quickly, which is one of the main causes of hangover symptoms.

When alcohol enters the system at too great a volume, it overloads the liver, dries out the body, and creates inflammation—all contributors to the hangover process. Cheese buffers that effect to some extent, both decreasing the shock to the system and the misery the morning after.

Why Is Cheese as a Functional Food?

One of the not-so-well-known effects of drinking alcohol is its stripping of essential nutrients such as calcium and B vitamins. Calcium is important for nerve and muscle function, while B vitamins are necessary in energy production and alcohol metabolism.

Dr. Chandrasekaran points out that cheese is high in these two nutrients. By storing them up ahead of time, your body is more capable of coping with alcohol's impact. B vitamins, specifically, help liver enzymes metabolize alcohol—giving a metabolic boost before your first drink.

Link Between Probiotic Cheese and Liver Health

Aside from the traditional brie or cheddar, recent studies also point to the promise of probiotic cheese in counteracting the brash effects of alcohol. A South Korean study tested the effect of cheese enriched with Lactococcus lactis LB1022 and Lactiplantibacillus plantarum LB1418 on alcohol metabolism.

This probiotic cheese was found to activate the activity of two essential enzymes—alcohol dehydrogenase (ADH) and aldehyde dehydrogenase (ALDH). These enzymes are integral to metabolizing ethanol and its harmful byproducts. The research also found that this cheese is beneficial in activating pathways in the liver that minimize fat deposition and inflammation—two signatures of chronic alcohol-induced liver injury.

So not only can cheese assist you in waking up without a throbbing headache, but possibly it may safeguard your liver in the long term as well.

Other Ways To Prevent A Bad Hangover

Although cheese can act as a first line of defense, prevention of hangovers works best when done in a holistic manner. Everyone agrees that hydration is key. Alcohol functions as a diuretic, which raises urine production and results in dehydration. Consumption of water between alcoholic drinks can work against this.

Also, including some foods while or after drinking could assist the body in recovering more effectively. Bananas are filled with potassium and restore electrolytes. Watermelon and oranges restore fluids and vitamin C. Eggs supply cysteine, an amino acid that helps to break down acetaldehyde, a poisonous byproduct of alcohol. Ginger alleviates nausea and calms an upset stomach.

The lesson here isn't to drink with reckless abandon but how to take care of your body when and if you do. Cheese, usually just a snack or staple of charcuterie boards, is turning out to be an unlikely protector in the battle against hangovers—providing preventive as well as protective measures when eaten responsibly.

Sure enough, no pre-drinking routine, no matter how healthy, overrides the dangers of overdrinking. Moderation is still the watchword, and people with certain medical conditions or on certain medications should talk to their medical professionals before having a drink.

The next time you’re headed to a happy hour or celebration, consider reaching for a slice of aged gouda or a chunk of Parmesan beforehand. It could be the simple, doctor-approved step that makes your morning-after significantly more bearable.

Relying solely on sunshine to meet your Vitamin D needs may not be enough—especially all year round. A recent study published in Nutrition & Metabolism, titled Vitamin D—is the sun enough for us?, has found that while sunlight helps your body produce Vitamin D, it may fall short in helping you maintain healthy levels over time. The research suggests that many people—particularly those with darker skin tones, higher body fat, or limited sun exposure—may still need supplements to meet their daily requirements.

How Much Sun Is Enough?

To get enough Vitamin D from sunlight, experts typically suggest spending about 5 to 30 minutes outdoors, a few times a week, between 10:30 am and 4 pm. But the study found that this general advice doesn’t work for everyone. Factors like where you live, your skin colour, time of year, and even air pollution can affect how much Vitamin D your body makes from UVB rays.

For instance, people living in northern latitudes or in places with long winters may not get enough sunshine for several months. And if you spend most of your day indoors, cover your skin, or live in areas with high pollution, your Vitamin D production can be even more limited.

Can Summer Sun Last You Through Winter?

Not really. The researchers explain that even if you spend more time outdoors in the summer and your body makes extra Vitamin D, it doesn’t stay in your system indefinitely. Vitamin D is stored in your fat and muscle tissues, but those reserves tend to run low by the time winter hits. This means you may still become deficient in the colder months unless you get enough from food or supplements.

Skin Tone and Body Fat Matter

Your skin color plays a major role in how efficiently you make Vitamin D. People with darker skin have more melanin, which acts like a natural sunscreen and slows down Vitamin D production. As a result, they often need longer sun exposure to make the same amount of Vitamin D as someone with lighter skin.

Body fat is another important factor. Vitamin D is fat-soluble, meaning it gets stored in fat tissue. In people with higher body fat, more Vitamin D can get trapped in fat cells and may not be easily released into the bloodstream. This can lower your blood levels even if your body has technically made enough.

On the flip side, muscle mass can actually help release stored Vitamin D more efficiently, suggesting that regular physical activity may improve your Vitamin D levels.

What About Sunscreen?

There’s a common concern that sunscreen blocks Vitamin D production. The study addressed this too, noting that while sunscreen can reduce UVB absorption, about 15% of UV rays still reach the skin. That means you’ll still make some Vitamin D even with sunscreen on. Dermatologists continue to recommend sunscreen to protect against skin cancer, and they suggest getting your Vitamin D through diet or supplements instead of skipping sun protection.

Other Sources of Vitamin D

You don’t have to rely only on sunlight. Some great sources of Vitamin D include:

Fatty fish (like salmon, tuna, and mackerel)

• Fortified foods (milk, orange juice, plant-based milks)
• Egg yolks and mushrooms
• Supplements
• Vitamin D supplements are especially helpful during winter or if you’re at risk of deficiency.

D2 vs. D3: Which One Should You Take?

The study found that Vitamin D3 is more effective than D2. D3 stays in your body longer and raises your blood levels more consistently. D2 breaks down faster and doesn’t maintain levels as well, making D3 the preferred option for most people.

How to Know If You’re Deficient

The only way to know for sure is through a blood test that measures your serum 25-hydroxyvitamin D (25(OH)D) levels. Experts recommend aiming for levels above 30 ng/mL for good health.

If your levels are low, your doctor might suggest taking daily supplements—anywhere from 600 IU to 2,000 IU, or even more if you’re obese or severely deficient.

In our day to day life, foot safety usually takes back seat, because sometimes we take shortcuts. For instance, leaving the pizza out on the counter overnight, or reusing the same sponge to wash our utensils. How often have we thought these through? Microbiologists and food safety experts as reported by The Guardian, recommended that our kitchen habits, which may appear harmless could actually invite dangerous pathogens like E coli, salmonella, listeria, and even botulinum toxin.

Dr Siyun Wang, a professor of food safety engineering at the University of British Columbia, as reported in The Guardian said, "Home cooks tend to underestimate how cross-contamination can spread bacteria across the kitchen." Harmful bacteria could also transfer from raw foods to surfaces that are touched commonly, like fridge handles, or sink faucets. These bacteria could also linger longer than we expect.

What Can One Do To Minimize This Risk?

• Wash hands thoroughly with warm water and soap for 20 seconds.

• Do not rinse raw meat. Washing chicken or other meats can create airborne droplets that spread bacteria.

• Dry hands on clean towels meant only for that purpose.

Remember To Disinfect Surfaces And Kitchen Equipment

Dr Jae-Hyuk Yu, professor of bacteriology at the University of Wisconsin-Madison, recommends a bleach solution (1 tablespoon per gallon of water), an EPA-approved disinfectant, or an alcohol-based spray for sanitizing kitchen surfaces.

He told The Guardian that cleaning refrigerator shelves monthly and ensuring the fridge temperature stays below 40°F (4°C) are key to preventing bacterial growth. Gloves and good ventilation are also essential when using disinfectants.

What Is The Right Temperature To Cook Safely?

Use a food thermometer to ensure meats reach the USDA-recommended internal temperatures:

• 145°F (63°C) for whole cuts of meat and fish (with a three-minute rest)

• 160°F (71°C) for ground meats

• 165°F (74°C) for poultry

Yu, as The Guardian reports, prefers plastic cutting boards for meat preparation since wood can trap microbes in grooves. All cutting boards, regardless of material, should be cleaned thoroughly with hot water and antibacterial soap.

Should You Change Your Kitchen Sponge?

“Sponges are notorious bacterial reservoirs,” warned Yu. Using a sponge to clean raw meat residue and then using it elsewhere can easily spread pathogens.

Daily disinfection is a must:

• Microwave a wet sponge for 1–2 minutes or run it through a dishwasher with a heat-dry cycle.

• Replace sponges every 1–2 weeks.

• Better yet, opt for washable dishcloths changed daily.

How To Store Your Food?

Leaving food at room temperature overnight is “essentially incubating the bacteria that are in that food,” said an Idaho-based microbiologist who goes by Morticia on social media to avoid harassment, speaking to The Guardian.

Especially risky? Starchy leftovers like rice and pasta, where Bacillus cereus can flourish. She cautions:

• Refrigerate food within two hours.

• Limit room-temperature exposure to four hours at most (less outdoors).

• Discard refrigerated leftovers after three to four days.

Other Small Tips And Tricks To Safely Cook And Prepare Meals

Expiration Dates: Dr Alvaro San Millan from the National Center for Biotechnology in Madrid told The Guardian that "use by" dates must be followed strictly. He suggested that even when something smells fine, there could be harmful bacteria like salmonella that could be presence in levels too low to detect. In case the food smells or tastes funny, it must be avoided.

Moldy Cheese: When it is a moldy cheese, experts suggest that you could cut off the mold if it forms on hard cheese, like cheddar. However, make sure that it is at least an inch around the mold that could make a cut so to throw away any spread of the bacteria. However, if you see mold with soft cheese, it is best to throw it away. “The knife should be kept away from the moldy part to avoid cross-contamination,” Wang told The Guardian.

Spices And Labels: Adding salt, spice, or acid isn’t a failsafe method to keep food safe. Morticia points out that even pickled foods have been involved in listeria and salmonella outbreaks. Likewise, organic produce is not inherently less risky in terms of bacterial contamination.

For decades, nutrition experts have urged moderation when it comes to processed meats. Think bacon, hot dogs, sausages, ham, and deli meats. They’ve long been linked to increased risks of heart disease, cancer, and type 2 diabetes. But a major new study suggests that moderation may not be enough. According to researchers, there is no "safe" amount of processed meat consumption—even the smallest daily serving could heighten health risks.

This research, conducted by a team from the University of Washington in Seattle, analyzed over 70 previous studies involving several million participants. Their findings challenge the notion that small or occasional consumption of processed meats is harmless, suggesting instead that even minimal intake can incrementally raise the risk of serious health conditions.

Even minimal habitual intake of processed meat could elevate the risk of type 2 diabetes and colorectal cancer—and no amount was proven to be risk-free.

Processed meats are defined as meats that have been smoked, cured, salted, or preserved with chemical additives. These methods, while extending shelf life and enhancing flavor, introduce compounds such as nitrates and nitrites that have been tied to adverse health outcomes.

In the new study, researchers employed what’s known as the Burden of Proof methodology—a conservative statistical model that avoids exaggerating risk. The study’s strength lies in its cautious approach, meaning its results are likely understatements of the actual risks.

One of the more shocking findings was that consuming just one hot dog per day was associated with:

• An 11% greater risk of developing type 2 diabetes
• A 7% greater risk of colorectal cancer, compared to no processed meat consumption at all.

Dr. Christopher Murray, one of the senior researchers involved, emphasized that “monotonic increases in health risk”—a pattern where more consumption consistently led to more harm—were observed across multiple disease categories. This pattern strongly suggests no threshold of safety.

What About Sugary Drinks and Trans Fats?

While processed meat fared the worst in the analysis, other dietary culprits didn’t escape scrutiny.

Consuming just one can of sugar-sweetened soda daily was linked to:

• An 8% higher risk of type 2 diabetes
• A 2% increased risk of ischemic heart disease

Even a small daily intake of trans fatty acids, commonly found in processed baked goods and margarine, increased the risk of heart disease by 3% compared to no intake.

These results, while seemingly modest, are significant at the population level—especially when you consider that these dietary habits are widespread. It’s crucial to interpret these findings with nuance. The study’s associations, while consistent, are relatively weak and do not establish direct causation. Much of the data is based on self-reported dietary habits, which can be prone to inaccuracies. However, the conservative methodology means the reported risks are likely minimum values, potentially underestimating the true dangers.

A commentary published alongside the study acknowledges the role of ultra-processed foods in improving food accessibility and shelf life, especially in regions with limited access to fresh produce. But the overarching message is clear: cutting down on processed foods is the safest bet for long-term health.

Why Processed Meat Is So Risky?

Processed meats are typically preserved by smoking, curing, salting, or adding chemical preservatives. These processes introduce or enhance compounds—such as nitrates, nitrites, and certain hydrocarbons—that have been shown to damage DNA or promote inflammation, both of which are linked to cancer and metabolic diseases.

The World Health Organization has previously classified processed meat as a Group 1 carcinogen, putting it in the same category as tobacco and asbestos in terms of cancer risk. This new study reinforces and expands on those concerns, highlighting the risks not just for cancer, but also for diabetes and heart disease.

Cutting Down on Processed Meat, Especially When Dining Out

Aim to fill at least half your plate with colorful vegetables. Think leafy greens, bell peppers, squash, and tomatoes. These nutrient-rich foods not only displace processed items on your plate but also provide protective health benefits. Completely eliminating it might not always be feasible—but experts offer strategies for cutting back in meaningful ways, especially when eating outside the home.

1 . Fill Half Your Plate With Vegetables

When dining out, aim to make vegetables the star of your meal. Choose a variety of colorful options—spinach, peppers, pumpkin, and more—to maximize nutrients and minimize the space for processed meats.

2. Avoid the Deep Fryer

Fried foods, often paired with processed meats, add unnecessary fats and calories. Opt for dishes that are grilled, baked, steamed, or sautéed instead of battered and deep-fried.

3. Pick Wholegrains

Look for menu items featuring wholegrain ingredients like brown rice, wholemeal pasta, barley, or quinoa. These not only provide more fiber and protein but also help you feel full, reducing the temptation to reach for processed meats.

4. Choose Less Processed Meats—If You Must

If you’re unable or unwilling to go fully vegetarian, select less processed cuts of meat such as grilled chicken breast or fresh fish. Avoid sausages, bacon, and deli meats whenever possible.

5. Share Plant-Based Dishes

When eating with others, suggest sharing plant-based appetizers or side dishes. This not only diversifies the meal but also reduces the overall consumption of processed meats.

The challenge, especially in low-resource settings, is to balance the benefits of food accessibility and shelf life with the imperative to reduce health risks. Innovations in food technology and policy interventions will be essential to achieve this balance.

As researchers continue to unravel the health consequences of ultra-processed foods, one message is resoundingly clear: the safest route is to limit processed meats as much as possible—and fill your plate with whole, minimally processed ingredients that support long-term health.