Editorial & Media

Photo of Samuel Mathis MD, MBA, Vice Chair of Clinical Operations UTMB Health Department of Family Medicine & Community Health

How much healthier is homemade food?

August 27, 2025 • 12:00 a.m.

Previously published in the Galveston Daily News on August 27, 2025

One of my favorite things to do each day is to make dinner for my family. It often becomes a full family affair where we can teach our daughter how to cut up veggies or kitchen safety when dealing with the stove or oven. Some studies have found that engaging children in the act of cooking helps to increase the likelihood they will eat the meal. A few nights ago, my family was craving grilled cheese sandwiches with tomato soup. Rather than grab a can of soup or bread, we decided to make it all ourselves. This got me thinking about how much healthier homemade food can be compared to store bought.

One of the primary reasons homemade can be better than store-bought is because of the fact that homemade usually has fewer ingredients. Look at bread, for example. A standard loaf of store-bought bread can have 20 ingredients. Homemade can be made with as little as four: Flour, salt, water (or other liquid), and yeast. Most individuals add sugar and fat to help improve the texture and flavor. Homemade food allows you to control the ingredients. You can reduce the amount of salt in a recipe to help lower your risk of hypertension. Refined sugar can be substituted with other alternatives like honey to help reduce inflammation and obesity. The fats and oils needed for certain foods can be switched from saturated fats to healthier options. (See Dr. Yasin’s column on healthy Fats). Regardless of your restrictions, there are alternatives available with homemade cooking.

The other benefit of homemade cooking is a reduction in the number of additives and preservatives found in store-bought products. These compounds are necessary to ensure that the product remains shelf-stable. These food preservatives can be linked to a number of health issues, such as hives, bloating, changes in stool patterns, respiratory problems and even behavioral issues in children. Depending on the product, some products have shown a possible link to chronic conditions such as cancer, depression and obesity.

Outside of the ingredients, homemade cooking has been linked to a reduced risk of type 2 diabetes and other chronic illnesses like hypertension and high cholesterol. Not only is the quality of food better, but self-prepared food is typically cheaper than eating out or store-bought. For example, a typical $15 entree can usually be made for less than $6 at home.

So how do we incorporate healthy home cooking into our busy lives? The first step is to start small. Try increasing home cooking by one meal per week. Meal planning and cooking in big batches with easy preheatable meals can also be helpful for busy families. Incorporate more plants like beans, legumes, lentils and whole grains for a more filling and healthier food choices. Consider going vegetarian twice or more a week to reduce the amount of meat (which is usually the most expensive part of a meal). These small changes can have big impacts on our health and how we feel. Try making a homemade meal this week.

What are the medicinal benefits of mushrooms

July 30, 2025 • 12:00 a.m.

Previously published in the Galveston Daily News on July 30, 2025

Last week, we discussed the health benefits of adding mushrooms to our diet. I want to continue the discussion by talking about some of the medical benefits of using mushroom supplements. There is a difference between mushroom supplements and eating mushrooms. Many individuals who don’t like to eat mushrooms may find a supplement more agreeable for their health. However, there are some potential risks associated with using mushroom supplements that one should consider.

Let’s first discuss the differences between mushroom supplements from their whole food counterparts. Many mushroom supplements are dried mushrooms or an extract that can then be taken in pill, powder, tea, or other forms. Many of these supplements contain multiple types of mushrooms such as lion’s mane, reishi, chaga, cordyceps, shiitake and maitake. Each of these mushroom types has certain characteristics that provide different benefits. Some claim to improve energy, immune function, and even sleep, depending on the type of mushroom. The research for these claims is promising, but not definitive. We do know that mushrooms help our immune system and have numerous antioxidant properties, but more research is needed to justify many of these claims.

Lion’s mane has been one of the most studied mushroom supplements. It has been shown to improve immune function, memory, cognition and even gut health. Many people like to take it in the morning to help with focus and concentration. Chaga is known to have a significantly high number of antioxidants, which can help improve pain and inflammation associated with chronic disease. It is a great morning or afternoon supplement to help calm the body without making you tired. Reishi is often used in the evening to help calm the body and induce a restful night’s sleep.

When choosing a mushroom supplement, it is important to use one that has a proven track record and submits itself to third-party testing. Mushroom supplements are not regulated by the Food and Drug Administration, and as such, there is no requirement for companies to be truthful in their advertising of these products. Companies like Ryze, Plant Fusion, and Host Defense are a few that have a proven track record of high-quality mushroom supplements. It is helpful to identify where these companies get their mushrooms as well. Locally grown mushrooms are always preferred over imported mushrooms, where quality cannot be assured.

While most mushroom supplements are safe, some people may be allergic to mushrooms or find that they upset their stomach. Consider taking any supplement with food, and stop if you feel sick when taking them. These risks are low if you get a good quality supplement, but should still be considered. Don’t be afraid to experiment. Some people like to drink their supplements instead of taking a capsule or gummy. Find what works for you. Finally, as with any supplement, after taking it for a month or two, take a break to see if you notice any difference. This is a great way to identify if the supplement is actually providing any tangible benefits.

What are the medicinal properties of mushrooms

July 23, 2025 • 1:50 p.m.

Previously published in the Galveston Daily News on July 23, 2025

I have recently taken an interest in mushrooms and its uses as an health supplement. Mushrooms are a great source of fiber, protein, and antioxidants, all while being low calorie and generally pretty tasty. There are many edible mushrooms that can provide some health benefits as well as some strictly medicinal mushrooms that should only be taken as a supplement in pill, tincture, or tea form. Let’s talk through the health benefits of adding these fungi into our diet.

One of the most profound impacts of mushrooms is their effect on our risk of developing cancer. One study found that eating just 2 medium sized mushrooms per day could lower our risk of developing cancer by up to 45 percent. This is due to a amino acid known as ergothioneine which helps to prevent and repair damage to our cells. Shiitake, oyster, maitake, and king oyster mushrooms have high amounts of this amino acid, but any edible mushroom would do.

Another health benefit of mushrooms comes from their potential to lower our cholesterol levels. Mushrooms are an excellent substitute for many red meat products and can easily replace a lot of meat dishes with little change in flavor. Mushrooms like shiitake mushrooms may help block absorption of cholesterol in the gut which lowers the amount in our blood. Mushrooms are also low in salt content which can help lower our blood pressures.

In addition to their cancer and heart risk benefits, mushrooms are also shown to help our brain and bones. One study found that individual who ate 2 cups of mushrooms a week has half the risk of developing cognitive impairment as they aged. Additionally. Since mushrooms are a high source of Vitamin D, they also help to improve our bone health. One study found that a single portobello mushroom, after being sliced and exposed to the sun for 15 minutes has the daily recommended dose of Vitamin D per day for an adult.

Finally, eating mushrooms can also impact our gut and immune system. Mushrooms have a type of carbohydrate known as a polysaccharide which helps to promote the growth of healthy gut bacteria. Additionally, the selenium, vitamin D, and vitamin B6 content in mushrooms are great nutrients to promote a healthy immune system.

So how can we get the best benefit from eating mushrooms? One way is to use them as additives to our meal. One of my favorite meals to make is a baked or grilled chicken covered in a creamy mushroom sauce. You can also use large mushrooms as a substitute for meat products. A portobello mushroom can make a great alternative for a burger. We also like to chop up some mushrooms and add them with other vegetables when making soups.

Now, a word of caution. Not all wild mushrooms are edible Please do not go out and eat wild mushrooms unless you know exactly what you are eating. It is always recommended to grow your own or purchase them from a store to ensure safety and quality.

Are there health benefits to taking a vacation

July 9, 2025 • 12:00 a.m.

Previously published in the Galveston Daily News on July 9, 2025

My family and I recently returned from a week-long vacation with some close friends. It was a wonderful time of laughter, relaxation, and the occasional change of plans due to weather. As I came back to work, I realized much of the tension I had before our vacation had resolved, and I was able to focus with renewed vigor. I thought I would share with you the health benefits of taking a vacation.

Intentional time for rest and relaxation has numerous health benefits including reduced stress, improved mood, lower levels of anxiety and depression, and improved creativity. Studies have found that taking a break from the daily stressors allows us to recharge and be better suited to the daily stressors when we return to work. Studies have also found that symptoms of anxiety and depression are lower in individuals who take regular breaks are able to stop ruminations and worry more effectively than those who do not. Additionally, when we change our scenery or pace of life, it can improve our creativity and help us view problems from a different perspective.

On a more physical level, vacation can help reduce our risk of heart disease and cardiovascular events. In 2000, a study was done that found individuals who took more annual vacations lowered their risk of a heart attack by about 20% compared to those who opted to not take time off. We also see that vacations help with our sleep both in terms of amount and quality, which is vital to our health. Depending on the type of vacation, extra physical activity and exercise during a vacation can also improve our health. As Dr. Sierpina regularly reminds us, “Motion is lotion!” for our joints, mood, and heart health. Finally, some studies have found that regular vacations may also impact our blood sugar levels (though this has more to do with our diet than the act of travel).

So how do we vacation well? One of the primary aspects of getting the health benefits of vacation is to plan it correctly. Many vacations could actually worsen our health more than help if we don’t take the necessary precautions to ensure we are eating well and getting appropriate exercise and sleep during our vacation. For example, our vacation took us to the beach where we played in the water or swam daily. We also stayed somewhere with a kitchen, so we were able to make our own meals instead of eating out for every meal. These little shifts gave us the extra boost we needed to ensure our vacation was restful and improved our health.

Lastly, I want to recognize that vacations can happen even if we don’t have the time or finances to do a prolonged trip. Mini breaks and focused time to relax and pursue our hobbies or spend time with those we care about can also be just as effective as taking a cruise or going away for a week. The important part is that we take time to care for ourselves however we are able to do so.

Can Beer Improve Your Health?

July 3, 2025 • 12:00 a.m.

Previously published in the Galveston Daily News on July 2, 2025

With the 4th of July celebrations upon us, many may choose to celebrate tomorrow by grilling hotdogs and burgers, spending time with friends and family, and having one of the most popular alcoholic drinks in America, beer. Beer makes up over 54 percent of all alcohol sales in the USA. Surprisingly, beer has some health benefits when ingested in moderation.

One of the strongest benefits of beer is its vitamin and antioxidant content. Beer contains numerous antioxidants and B vitamins that may help improve our heart health by reducing oxidative stress, keeping high-density lipoprotein (HDL) or good cholesterol levels up, and potentially lowering our risk of heart disease. One study found that men who have had a previous heart attack were less likely to die of heart disease if they occasionally had beer. Beer also seems to lower the risk of developing diabetes by up to 21 percent compared to non-beer drinkers.

Another health benefit of beer is its effects on our bones. In addition to the vitamin content like folate, beer has high levels of minerals like silicon, magnesium, and phosphorus. Silicon has been shown to lower our risk of osteoporosis and to slow bone degradation in older adults. Phosphorus is another element found in bones and is important in energy production, cell structure, and nerve function.

Beer has also been shown to help reduce the risk of cognitive decline and the development of dementia. Beer helps protect the brain from oxidative stress in the brain and one study found that people who had a beer were able to solve puzzles faster than those who were sober. This protective effect may also be through beer’s effect on our kidneys. Beer stimulates the kidneys to flush out toxins which may help our body perform better.

Beer may also improve our sleep quality. The magnesium found in beer along with the hops used in brewing beer have both been shown to positively impact and improve sleep quality. Some beers like ales, stouts, and lagers have also been shown to help boost the production of dopamine while we sleep, a compound in our brain that is needed to help us feel relaxed and happy.

While all of this may encourage you to crack one open, I do need to share a word of caution. Recently, the World Health Organization came out with a statement that any alcohol may negatively impact our health more than the potential benefit from a drink. Alcohol can be addictive and should not be used by those who are susceptible to over-indulgence. Excessive intake of beer can have the opposite effect on our health. Beer can negatively impact our liver, increase weight gain due to the high sugar content, and increase our risk of metabolic diseases like diabetes. A moderate amount of alcohol is considered 1-6 drinks per week and no more than 1-2 a day. Please do not take this article as permission to start drinking, but the occasional beer may have some benefits.