Buh-bye, Pap smears: A less invasive test can make your gyno visits *way* more comfortable
New research says testing for human papillomavirus—AKA HPV—is a viable Pap smear alternative. The HPV test is found to be more accurate in detecting cervical cancer than a Pap smear is for women older than 30. Here's what to know.
Buh-bye, Pap smears: A less invasive test can make your gyno visits *way* more comfortable
New research says testing for human papillomavirus—AKA HPV—is a viable Pap smear alternative. The HPV test is found to be more accurate in detecting cervical cancer than a Pap smear is for women older than 30. Here's what to know.
On a scale of 1 to 10, how much do you hate visiting the gynecologist? (If you answered “12,” same.) The experience typically isn’t the most pleasant—even if you have an amazing doc—for one very specific reason: the notoriously uncomfortable Pap smear. So, you might want to take a seat for this news (but you can keep your feet out of the stirrups): One recent study found that the human papillomavirus (HPV) test is a less painful and more precise alternative for women age 30 and older.
The study, published in JAMA, included more than 19,000 women aged 25 to 65 who were separated into two groups: intervention or control. The intervention group received HPV testing, and those who were negative returned four years later for HPV testing and a Pap smear. The control group received a Pap smear, and those who were negative returned for another one after two years. Those who were again negative returned after another two years to receive HPV testing and a Pap smear.
The results showed that HPV testing was more accurate in detecting harmful cells—which makes sense, considering that 99.7 percent of all cervical cancers are associated with HPV, according to the study. This is particularly impressive when you consider that HPV testing was only repeated after four years, while it’s recommended that women get Pap smears every three years (and in the study, HPV tests were still more accurate than Pap smears taken every two years). Additionally, the HPV test is not nearly as painful or uncomfortable for women to undergo as Pap smears are; a doctor simply swabs samples of vaginal and cervical secretions to test, without the use of a speculum.
“What our study shows is that by using HPV testing, we detect precancerous lesions earlier. If women have a negative HPV test, they are significantly less likely to have a precancerous lesion four years later, meaning we can extend screening time.” —Dr. Gina Ogilvie
“What our study shows is that by using HPV testing, we detect precancerous lesions earlier. If women have a negative HPV test, they are significantly less likely to have a precancerous lesion four years later, meaning we can extend screening time,” lead study author Gina Ogilvie, MD, PhD, told NPR.
With this new information, what are the recommended screening times? According to the just-released guidelines from the US Preventive Services Task Force that were published in the journal JAMA, women ages 30 to 65 now have the choice to either get a Pap smear every three years, an HPV test every five years, or both every five years. For those ages 21 to 29, the previous guidelines remain the same. Getting a Pap smear every three years is the only trustworthy method because nearly all women will contract HPV (and see it go away on its own), according to Kathleen Schmeler, MD, associate professor at the University of Texas MD Anderson Cancer Center. “If you tested everyone for HPV in their twenties, they are almost all going to be positive, but there’s going to be all of this intervention that’s not needed,” she says. But the guidelines could greatly benefit those who are 30 and up, where spotting the virus could mean medical intervention is needed.
Despite this uplifting news, researchers say co-testing, or doing both HPV testing and Pap smears, is still a good idea. So no matter what you choose, be sure to talk to your doctor about the best course of action for staying healthy.
Originally published July 6, 2018; updated August 22, 2018.
Feel a Cold Coming On? This 1 Natural Remedy Can Help (and No, It’s Not Vitamin C)
Move over, citrus.
Feel a Cold Coming On? This 1 Natural Remedy Can Help (and No, It’s Not Vitamin C)
Move over, citrus.
Published Feb 7, 2025
Written by
Contributor
Photo: Stocksy/Neil Warburton
Published Feb 7, 2025
Written by
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Dealing with a cold is the worst—stuffy nose, scratchy throat, endless sneezing fits—it’s enough to have you reaching for anything that promises relief. When over-the-counter meds don’t quite cut it, many of us turn to home remedies. While some swear by warm tea or chicken soup, a lot of folks on social media have been turning to a slightly smellier option: raw garlic. Yep, that pungent little clove has long been rumored to help fight colds. But does it really work, or is it just another home remedy hype?
We asked a dietitian and healthcare expert to break down the science behind garlic’s potential immune-boosting powers and whether it can actually help you beat a bad cold.
Some promising evidence suggests that it can: One study in particular found that participants who took a garlic supplement (180 milligrams of allicin daily for 12 weeks) had significantly fewer colds2—24 occurrences compared to 65 in the placebo group. While that is a big difference, the authors cautioned that more research is needed to back up the findings.
While these studies point to garlic’s potential, experts agree that more high-quality research is needed to confirm its effectiveness in preventing or treating colds. That said, it's still worth giving it a try (if you're not allergic, of course) to see if it helps you personally.
4 potential benefits of raw garlic
Raw garlic isn’t just a kitchen staple—it’s a little powerhouse of health perks. Here are a few potential health benefits you can reap from eating the aromatic vegetable.
1. It may boost immune health
The saying goes "an apple a day keeps the doctor away," but a clove of garlic might also have some immune-boosting benefits that rival the popular fruit. Case in point: garlic is thought to stimulate immune cells like macrophages and T- and B-cells, which help fight infection and produce antibodies, says William Li, MD, physician-scientist and author of Eat to Beat Disease. Studies have even found that aged garlic extract4 is associated with enhanced immune cell function because it helps immune cells replicate faster.
2. It may help prevent colds
Apart from helping fight off infection, some research suggests that garlic's bioactive ingredient allicin also contains antiviral properties5 that might help prevent viruses like the common cold, says Dr. Li. The same 2020 review in Trends in Food and Science Technology mentioned earlier backs this up, highlighting garlic’s potential in preventing colds and other viral infections by blocking pathogenic viruses6 from entering into host cells.
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3. It may help support your heart
Apart from immune system support, garlic is also considered a heart-healthy ingredient. According to Dr. Li, eating garlic almost every day may:
Improve the lining of your blood vessels, which is crucial for cardiovascular health.
That said, not all studies agree on these benefits. While older studies found that garlic lowers cholesterol, newer research hasn't resulted in the same effect. This is important to keep in mind when treating an underlying heart condition; guidance from your healthcare provider and proper medication should remain the first line of care.
4. It may be protective against certain cancers
Research is limited, but some early evidence suggests that garlic (and other allium vegetables like onion) may have some cancer-fighting qualities—mostly due to its positive influence on immune cells. One review found that people who increased their garlic intake had a lower risk of certain gastrointestinal cancers9 such as stomach, colorectal, and esophageal cancer. However, other underlying factors, such as genetic risk, lifestyle habits, and previous cancer diagnoses can reduce this effect.
If you are concerned about your cancer risk, or already have cancer, your best option is to check in with your healthcare provider rather than relying on garlic consumption alone for prevention.
Are there side effects of raw garlic?
For most people, garlic is a safe, flavorful addition to make to any meal. But it's not without its own set of side effects, especially if you consume large amounts. Here are some potential side effects to watch for when eating raw garlic in particular, according to Dr. Li and Taub-Dix:
Digestive issues: Eating raw garlic can lead to things like heartburn, acid reflux, and diarrhea, especially if you're already prone to stomach problems.
Bad breath and body odor: Garlic’s strong aroma might linger in your mouth longer than you'd like, leading to some pretty ripe breath. It can even change the smell of your sweat, making it a little smellier than usual.
Blood thinning: In some cases, large amounts of raw garlic regularly can act like a blood thinner10, which can increase your bleeding risk overall.
Medication interactions: Garlic can interfere with drugs like blood thinners, HIV medications, and certain medicines that help control blood sugar, among others.
If you’re taking any prescription meds or supplements, check with your healthcare provider before adding garlic or garlic supplements to your routine. For most people, a clove or two in your cooking is perfectly safe and might even come with some bonus health perks, says Dr. Li.
How much garlic should you eat per day?
If you feel a cold coming on and want to give raw garlic a go, try eating one to two cloves per day, Dr. Li says. Any more than that could increase the odds of acid reflux, an upset stomach, or that signature "garlic breath," he adds.
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Here are some great ways to get the most out of those two cloves, per Dr. Li and Taub-Dix:
Chop, crush, or mince the garlic to activate an enzyme called alliinase11, which transforms garlic’s natural compound, alliin, into allicin (which, as we've learned, is the real immune-boosting powerhouse).
Let it rest for 10 to 15 minutes after chopping to maximize its benefits. Think of it as garlic’s “air time” to power up.
And if raw garlic isn’t your jam, no problem. Taub-Dix suggests these gentler options:
Add crushed garlic to soups, broths, or sauces for a flavorful immune boost.
Pro tip: Cooked garlic has a milder taste and is less likely to give you "garlic breath," says Dr. Li. And if you prefer supplements? Garlic capsules and tablets are an option, but always check with your healthcare provider to avoid any drug interactions or side effects.
Other natural ways to relieve a cold
Not a garlic fan? No worries. Here are some other tried-and-true natural remedies from Dr. Li, Taub-Dix, and Johns Hopkins Medicine to help kick your cold to the curb:
1. Sip on some soup
Warm liquids like chicken soup or broth can remedy a sore throat, keep you hydrated, and even temporarily open your nasal passages due to the steam. Plus, it’s the ultimate comfort food during winter and peak cold season. You could even sip it from a mug like you would your morning coffee or tea.
2. Drink herbal tea with honey
Speaking of tea: Teas with ginger, turmeric, or honey tend to have both anti-inflammatory and antimicrobial properties. Not only will this help soothe your sore, inflamed throat and nasal passages, but also help keep you hydrated.
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3. Load up on fruits and veggies
Sure, garlic can be a go-to if you sense a cold approaching, but loading up on plenty of fruits (like oranges, lemons, and berries) and veggies is just as important for maintaining optimal health. Plus, many fruits are packed with vitamin C, which can help support your immune system. Try adding citrus slices to tea for a hydration and vitamin boost.
4. Gargle with salt water
According to Johns Hopkins, gargling warm salt water can help reduce throat pain and swelling. Simply mix 1 teaspoon of salt in a mug of warm water, gargle over the sink, and spit.
5. Use a humidifier
Because dry air can irritate your throat, especially when sick, placing a humidifier in your bedroom while you sleep could help reduce your cold symptoms. If you don’t have a humidifier (like this one from LEVOIT, $30), try the at-home version, which is placing a bowl of water near a heat source—to add moisture to the air.
6. Get some rest
When you're feeling under the weather, your body needs plenty of rest to recover and heal. Try to rest as much as possible, which may include taking small naps, getting a full 7 to 9 hours of sleep per night, or staying in to recoup.
The bottom line
Garlic can be a helpful ally in fighting off a cold, but it’s not a cure-all. Recovery is all about balance—pairing healthy foods, proper hydration, and plenty of rest for the best results.
If your cold lingers beyond 10 to 14 days or your symptoms worsen, it might be time to see a healthcare provider. Keep an eye out for red flags like difficulty breathing, chest pain, high fever, dark phlegm, or severe dehydration, which may indicate a more serious issue beyond the common cold. Don’t hesitate to get medical help if needed—it’s always better to play it safe.
Borlinghaus, Jan et al. “Allicin: chemistry and biological properties.” Molecules (Basel, Switzerland) vol. 19,8 12591-618. 19 Aug. 2014, doi:10.3390/molecules190812591 ↩︎
Fasogbon, Beatrice Mofoluwaso, et al. “Positive therapeutic role of selected foods and plant on ailments with a trend towards covid-19: A Review.” Preventive Nutrition and Food Science, vol. 26, no. 1, 31 Mar. 2021, pp. 1–11, https://doi.org/10.3746/pnf.2021.26.1.1. ↩︎
Rouf, Razina, et al. “Antiviral potential of garlic (allium sativum) and its organosulfur compounds: A systematic update of pre-clinical and Clinical Data.” Trends in Food Science & Technology, vol. 104, Oct. 2020, pp. 219–234, https://doi.org/10.1016/j.tifs.2020.08.006. ↩︎
Nantz, Meri P., et al. “Supplementation with aged garlic extract improves both NK and γδ-T cell function and reduces the severity of cold and flu symptoms: A randomized, double-blind, placebo-controlled nutrition intervention.” Clinical Nutrition, vol. 31, no. 3, June 2012, pp. 337–344, https://doi.org/10.1016/j.clnu.2011.11.019. ↩︎
Ankri, Serge, and David Mirelman. “Antimicrobial properties of allicin from garlic.” Microbes and Infection, vol. 1, no. 2, Feb. 1999, pp. 125–129, https://doi.org/10.1016/s1286-4579(99)80003-3. ↩︎
Artika, I Made et al. “Pathogenic viruses: Molecular detection and characterization.” Infection, genetics and evolution : journal of molecular epidemiology and evolutionary genetics in infectious diseases vol. 81 (2020): 104215. doi:10.1016/j.meegid.2020.104215 ↩︎
Ried, Karin. “Garlic lowers blood pressure in hypertensive subjects, improves arterial stiffness and gut microbiota: A review and meta-analysis.” Experimental and therapeutic medicine vol. 19,2 (2020): 1472-1478. doi:10.3892/etm.2019.8374 ↩︎
Varshney, Ravi, and Matthew J Budoff. “Garlic and heart disease.” The Journal of Nutrition, vol. 146, no. 2, Feb. 2016, https://doi.org/10.3945/jn.114.202333. ↩︎
Nicastro, Holly L et al. “Garlic and onions: their cancer prevention properties.” Cancer prevention research (Philadelphia, Pa.) vol. 8,3 (2015): 181-9. doi:10.1158/1940-6207.CAPR-14-0172 ↩︎
Lawn, A, and P Sains. “Comment on: Not just a vampire repellent: the adverse effects of garlic supplements in surgery.” Annals of the Royal College of Surgeons of England vol. 94,6 (2012): 451. doi:10.1308/003588412X13373405385098 ↩︎
Weiner, Lev et al. “Thiol-disulfide organization in alliin lyase (alliinase) from garlic (Allium sativum).” Protein science : a publication of the Protein Society vol. 18,1 (2009): 196-205. doi:10.1002/pro.10 ↩︎
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Name a better feeling than crossing something off your to-do list. Not just metaphorically—literally taking a pen (or better yet, a just-out-of-the-box neon highlighter) and checking off tasks until every line has been crossed out. We’ll wait.
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Here’s an idea: What if you took that satisfaction and applied it to your health this year? According to Kelly Bristow, RDN, LD, registered dietitian nutritionist at Bayer, crafting a short and sweet 2025 wellness checklist is a great way to visualize your success and keep you on track.
In a recent survey conducted by One A Day®, the multivitamin and supplement brand from Bayer, 70 percent of women said they are focusing on self-care for their New Year’s goals. While nearly 9 in 10 women demonstrated a commitment to achieving their New Year’s goals, almost 50 percent said a lack of motivation has been their biggest barrier in the past.
That’s where the simple checklist comes in, Bristow says. “Lack of motivation can often be the result of doing too much too fast,” she says. “While it can feel good to just hit the ground running, keeping obtainable goals in reach can set you up for long-term success.” She finds that writing out wellness intentions in a tangible, visual way can provide a major sense of accomplishment.
So what’s on Bristow’s personal 2025 wellness checklist? Colorful eating, joyful movement, exploring a multivitamin habit, and a few more simple goals. Keep reading to find out why each one makes her top five, and get inspired to write your own list (with neon highlighters at the ready, of course).
1. Eat a colorful plate
This year, Bristow is filling her day with fruits and vegetables in every shade of the rainbow to ensure she’s maximizing her nutrient intake. “So often we focus on what we should be removing from our diet versus looking at what we can add to our day for better health,” she says. “The more color variety, the more variation in nutrition you will get.”
Once her big intention is set, Bristow’s all about breaking it down into smaller steps. “Do you have vegetables in your house? Are they washed, prepped, and ready to go? Do you enjoy the taste of them? Fresh, canned, frozen, and dried can all add color and nutrition to your day at different price points. A checklist can help you accomplish your goal more specifically.” And don’t forget to celebrate along the way, she says. “If your current intake of vegetables is zero, adding one small snacking pepper or a few cherry tomatoes to your lunch is already an improvement.”
2. Explore a daily multivitamin
Despite her best efforts to eat the rainbow (alongside a diverse diet), Bristow recommends exploring whether taking a multivitamin is right for you to fill in any nutritional gaps you may have in your diet. Multivitamins such as One A Day® Women’s Complete Multivitamin can help fill those nutritional gaps.*
A single tablet offers at least 100 percent daily value of 14 essentials nutrients such as vitamins B6 and B12, C, D, and E, as well as folic acid, biotin, and iron. It also includes calcium, magnesium, and zinc, Bristow says. “It is specially formulated with key nutrients to support bone health, immune health, skin health, healthy energy metabolism, and more.”†* And if you prefer a convenient gummy, you could try One A Day® Vitacraves® Women’s Gummies with nutrients to support the same key vital functions.†
Between sedentary jobs and access to technology, Americans are sitting more than they ever have, Bristow says. So she’s committing to more physical activity in 2025, and encouraging others to join her. “There are so many ways you can be active,” she says. “Find things you enjoy doing so you’ll be more likely to stick with it. Start small and try new things: a few short walks at different times of day, stretching or yoga, standing at your desk, or new hobbies like pickleball can make a big difference.”
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While any kind of fitness is great, Bristow has outdoor movement on her checklist. “Fresh air is underrated for what it can do for health and wellness,” she says. “Just 15 minutes outside can help reset—even on a brisk winter day.” And that time al fresco is made all the better when it’s spent in connection with others. For Bristow, a support system is essential when it comes to mapping out, working toward, and achieving her goals.
4. Schedule health checkups
Real talk: Sometimes making an appointment can feel like climbing Mount Everest. But if you write down your scheduling to-dos on your checklist, Bristow says, you’ll feel way more motivated to pick up the phone.
Join her in setting up routine doctor’s appointments with regular blood work to assess for heart and kidney disease and prostate cancer risk. “For women over 40, make your annual mammogram appointments to screen for breast cancer. Regular visits can help catch potential issues early and keep you on track for a healthy year.”
5. Restock the medicine cabinet
“When was the last time you checked the expiration dates on your medications? The new year can be a good time to take stock and make sure you have the essentials on hand like pain relievers, allergy meds, or cough and cold essentials,” Bristow says. “Expired medications may lose their effectiveness, and it’s better to be prepared than caught off-guard.”
Believe it or not, seasonal allergy season is right around the corner, Bristow says, so consider stocking up on allergy medications like non-drowsy Claritin®, pain relievers like Aleve® for everything from fever reduction to back and body aches, or Alka Seltzer Plus® for the next cold or flu.†
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Take a minute to draft your own wellness checklist, and then text a friend to share your top five for 2025. You might just inspire them to pull out their own paper, pens, and highlighters.
*Always talk to your doctor about adding supplements to your routine.
Hey wellness seeker! Friendly reminder that—like all of wellness—the supplements you take are personal. Well+Good always recommends checking in with your health-care provider before adding a new supplement to your routine.
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