Health
6 surprisingly simple ways to keep yourself healthy (hint: sleep is involved)
More than a month into the New Year of 2024, those who haven’t yet made progress on their health and weight-loss resolutions may be feeling a little discouraged.
But experts agree that the number on the scale shouldn’t be the only way to measure a “win.”
Weight alone doesn’t paint a complete picture of a person’s health, according to Dr. Barbara Bawer, a primary care physician at The Ohio State University Wexner Medical Center.
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Body mass index (BMI) historically has been used by physicians to measure cutoff points that determine whether someone is overweight or obese.
But in June 2023, the American Medical Association (AMA) released a statement calling BMI an “imperfect measure” because it does not directly assess body fat.
Barbara Bawer, M.D., a family medicine physician at The Ohio State University Wexner Medical Center, said checking in with your doctor on any changes to the “BASICS” is important to maintaining overall health. (Ohio State University Wexner Medical Center)
To get a more comprehensive outlook of health, Bawer is encouraging people to get back to the “BASICS” — Brain, Activity, Stomach, Immunity, Checkups and Sleep.
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She has developed a simple list that anyone can use to check in on their health — along with questions to consider for each item.
No. 1 – Brain
“Do you have trouble remembering appointments or important dates? Do you frequently misplace things? Has your SAGE score changed in the past year?”
SAGE (Self-Administered Gerocognitive Exam) is a self-administered test that can spot early signs of dementia, which can be downloaded on OSU’s website.
“If a patient finds that they are more forgetful — or worse, if a member of their family or a friend points things out — this may be evidence that your cognitive health is not as good as it should be,” said Bawer.
Joyce Miller, an OSU patient, plays brain games to keep her mind active. Brain health is one of the “BASICS” that experts at The Ohio State University Wexner Medical Center say is important to maintaining your overall health. (Ohio State University Wexner Medical Center)
In that case, she recommends seeing a doctor for an evaluation.
To strengthen cognitive health, Bawer suggested doing activities like brain games or puzzles.
Other tips to boost brain health include eating a well-balanced diet, exercising regularly, staying well-hydrated, getting good sleep and staying connected with friends, family and the community.
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“Poor cognitive status may be due to depression or dementia,” Bawer noted.
Melanie Avalon, an Atlanta-based health influencer, entrepreneur and host of “The Intermittent Fasting Podcast” and “The Melanie Avalon Biohacking Podcast”, said that a myriad of general lifestyle factors can support brain health, “including a nutrient-rich, anti-inflammatory diet and avoidance of environmental toxins.”
No. 2 – Activity
“How active are you? Do you complete 150 minutes of moderate exercise each week? Do you experience any pain when exercising? Do you sit for more than eight hours per day?”
Said Bawer, “A sedentary lifestyle, such as working from home and sitting at a computer for most of that time without getting up, puts you at risk for cardiovascular disease.”
She added that “sitting for long periods of time tightens our muscles and puts more stress on our joints when we do use them.”
Joyce Miller, a patient of Dr. Bawer’s, is diligent about maintaining her health, ensuring she gets the recommended 150 minutes of exercise each week. She also practices healthy habits like eating a balanced diet, getting all recommended screenings and vaccinations, and getting plenty of sleep. (Ohio State University Wexner Medical Center)
To combat this, the doctor suggested setting an alarm every hour that reminds you to get up, use the restroom, walk to another area of the home or step outside (ideally for a walk) to get in more steps and movement.
“Stretching is also important as we age to improve our flexibility as well as our muscle and joint health,” Bawer added.
“A sedentary lifestyle, such as working from home and sitting at a computer for most of that time without getting up, puts you at risk for cardiovascular disease.”
Make sure you’re finding time to exercise regularly, the doctor recommended, while taking note of any new pain you experience during physical activity.
Exercise serves as a beneficial stress for the body that helps to maintain homeostasis, stimulating cellular adaptations for health and longevity, said Avalon.
“These effects include beneficially affecting hormones, boosting the mitochondria, supporting repair and renewal, and helping the body adapt to challenges,” she said.
Barbara Bawer, M.D., has developed a simple list anyone can use to check in on their health, along with questions to consider for each item. (Ohio State University Wexner Medical Center)
Exercise doesn’t have to mean spending hours at the gym, Avalon added.
“You can also increase physical activity by implementing fun movement into your day — run daily errands rather than always choosing delivery services, park far away in the parking lot, take the stairs rather than the elevator, have impromptu dance sessions while house cleaning or get a dog to encourage walks,” she suggested.
No. 3 – Stomach
“Do you have indigestion, stomach pain or bloating? Are your bowel movements regular? Is there blood in your stool? Have you experienced unexplained weight gain or loss?”
Unexplained weight loss, said Bawer, “could be a sign of cancer. Unexplained weight gain may be due to a number of conditions, but this may also point to unhealthy foods going into your body and a sedentary lifestyle.”
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Not having regular bowel movements can indicate that the motility of the gut is slow, which can be due to lack of activity, poor nutrition or poor water intake — and can lead to inflammation and disease development, the doctor said.
“Indigestion can be a sign of GERD (gastroesophageal reflux disease) or esophagitis, both of which may need medication to help us treat them,” Bawer noted.
Ignoring GI issues, digestive distress or bouts of irritable bowel syndrome can be dangerous, experts said. (iStock)
Other potential triggers include food intolerances or sensitivities, functional abdominal disorders or GI illnesses like diverticulitis, ischemia, bowel obstruction or ulcers.
Avalon pointed out the danger of ignoring GI issues, digestive distress or bouts of irritable bowel syndrome.
“Taking such concerns seriously can potentially improve health radically,” she said. “Healthy, pain-free digestion and regular bowel movements can signify proper digestion of nutrients and a flourishing microbiome, all of which intrinsically support the body’s overall health.”
No. 4 – Immunity
“Do you get sick often or get frequent infections? Does it take you longer than others to recover from illness? Have you had recommended vaccinations?”
Bawer told Fox News Digital, “Your immune system may not be up to par if you are not exercising, eating well or getting enough sleep, and this can lead to frequent infections.”
Genetic conditions or autoimmune conditions can also lead to a low immune system.
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“Strengthen your immunity by getting the nutrients you need through a balanced diet and stay up to date on your vaccinations,” Bawer advised.
Avalon agreed that a healthy immune system starts with diet.
A March 2023 study found that the characteristics of ultra-processed foods can promote chronic inflammation in the body and encourage non-communicable diseases, she pointed out.
“Choose a fresh, whole-foods diet to help create a cornerstone for immunity.”
“Choose a fresh, whole-foods diet to help create a cornerstone for immunity,” Avalon recommended. “Focus on ample protein such as grass-fed meat, organic poultry, and low-mercury wild-caught fish, while eating the rainbow of produce, to acquire an array of vitamins and phytonutrients that support immunity.”
No. 5 – Checkups
“Have you completed an annual checkup with your primary care physician? Do you have any health concerns? Are you up to date on all recommended screenings?”
Staying current with physical exams — even if you don’t have any symptoms — can help catch diseases before they fully develop or even start, noted Bawer.
Doctors can also provide lifestyle modifications to consider so that you avoid developing diseases.
Barbara Bawer, M.D. (left), a family medicine physician at The Ohio State University Wexner Medical Center, said there are many clues to evaluating overall health and that maintaining the “BASICS” — brain, activity, stomach, immunity, checkups and sleep — provides a healthy foundation for the future. (Ohio State University Wexner Medical Center)
“Many times during annual check-ups, when we ask the patient something, get vitals or do labs, we find an issue that is brewing, but the patient had no symptoms and would not have known otherwise,” she said.
Avalon echoed the importance of annual in-person checkups.
“An expert third-party opinion can provide an unbiased overview of one’s health, find potentially undiagnosed issues and provide motivation to continue on one’s health journey,” she said.
No. 6 – Sleep
“Do you get seven to nine hours of sleep each night? Are you tired during the day? Do you often need a nap to get through the day?”
“Poor sleep is linked to cardiovascular disease, cognitive decline/dementia, poor immunity, mood changes like depression and anxiety, and pain receptors firing inappropriately, among other things,” said Bawer.
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Snoring that interrupts sleep can be a sign of undiagnosed sleep apnea, she warned, which needs treatment with a CPAP machine.
“Most people need seven to eight hours of sleep to get restorative sleep, even if they think they can function on less,” said Bawer.
Joyce Miller, an OSU patient, avoids screens before going to sleep and keeps consistent bedtimes on a daily basis. Experts at The Ohio State University Wexner Medical Center say sleep is undervalued as a medical need and can have a major impact on overall health. (Ohio State University Wexner Medical Center)
On the other hand, oversleeping can be a sign of depression.
Calling sleep the “basic foundation of health and wellness,” Avalon recommended cultivating a consistent wind-down routine and a dark, cool sleeping environment.
“For more advanced hacks, try wearing blue-light blocking glasses at night or using a cooling mattress,” she suggested.
“Modern wearables or smart mattresses can also be used to evaluate and track one’s sleep quality.”
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Americans are popping more supplements – and fewer multivitamins – than ever before, a new study found.
Research published in JAMA Network Open, led by researchers at Memorial Sloan Kettering Cancer Center in New York and the Harvard T.H. Chan School of Public Health in Boston, looked at 25 years of U.S. dietary supplement use data from 1999 to 2023.
This included more than 63,000 adults over the age of 20 who reported their supplement usage.
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When tracking patterns over time, the analysis revealed that overall supplement use increased from 51% of U.S. adults to 60%. The largest rise – from 62% to 78% – was identified in adults 65 and older.
Supplement use was found to be more common in women, people with a higher income or education, and those with insurance.
Supplement use was found to be more common in women, people with a higher income or education, and those with insurance. (iStock)
During the same period, multivitamin use decreased from 35% to 31%, while intake of vitamins and minerals outside of multivitamins increased.
Some of the largest increases in intake were seen in vitamin D, zinc, magnesium, vitamin B12 and turmeric. Other emerging supplements include ashwagandha, elderberry, collagen, hyaluronic acid, probiotics and prebiotics, according to the research.
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The later post-pandemic period saw an influx of immune support-based products, like zinc and vitamin D (outside of multivitamins).
The rise in supplement use aligns with the longevity movement, as more people seek products tailored to specific health goals, such as immune support, inflammation, gut health, skin health and joint health.
The study only shows that people are taking more supplements, but does not prove that they’re effective for these uses, the researchers noted.
Those on a GLP-1 medication should factor in a multivitamin to counteract the risk of nutrient gaps or deficiencies, an expert recommended. (iStock)
In an interview with Fox News Digital, Los Angeles-based registered dietitian nutritionist Ilana Muhlstein gave her take on the emerging supplement movement.
“I love that people are getting more educated and more intentional – I just wish they were being advised by more doctors and dietitians and less by ‘wellness influencers’ who are likely not doing the due diligence on the quality and efficacy of the supplements they’re promoting,” she said.
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Muhlstein expressed concern that all-in-one-multivitamin use has “slipped,” despite the rise in GLP-1 weight-loss medications.
“A multivitamin is where I think people should start as the foundation to help bridge nutrient gaps, especially for people on a GLP-1 who are eating about 15% to 30% less, and therefore likely consuming 15% to 30% less vitamins and minerals,” she said. “I recommend that everyone on a GLP-1 medication [should] take a multivitamin daily.”
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A daily probiotic, magnesium and vitamin D3 are also “smart for many of us,” the nutritionist added. She also recommends elderberry as an effective supplement for boosting the immune system when fighting a cold.
A nutrition expert cautioned against taking supplements that have not gone through third-party testing for safety and quality. (iStock)
Collagen has also been shown to benefit the skin and joints, which Muhlstein said is “worth considering as we get older.”
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“My real concern is the unregulated market,” she cautioned. “I can’t tell you how many calls I’ve received over the years of people pitching me new supplements … because the margins are high and the market is huge.”
“That’s why I’m extremely picky about what I take and what I recommend to my family and clients.”
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Muhlstein warned against taking a supplement that hasn’t gone through third-party testing for safety and quality.
“The best ones go further and test for pesticides, arsenic and heavy metals, especially for protein powders,” she said. “If a product has many ingredients, I like to see that they do testing on each individual ingredient.”
Bipartisan push to invest in US national parks
Bret Baier moderates a discussion with Representatives Bruce Westerman (R-AR) and Jared Huffman (D-CA) about the ‘America the Beautiful’ initiative. This bipartisan effort seeks to modernize national parks ahead of America’s 250th anniversary, investing $1.9 billion annually. They emphasize national parks as common ground, beloved by all Americans, and crucial for our shared heritage.
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As the United States celebrates its 250th anniversary, many Americans are taking extra notice of all the things the country has to offer.
One such case is our access to vast wilderness. Today, the nation’s national parks are bustling tourist attractions, but they may also serve as vital resources for public health, experts say.
The most immediate health boost comes from physical movement.
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Guidelines from the Centers for Disease Control and Prevention show that regular physical activity is crucial for reducing obesity, improving sleep quality and lowering the risk of chronic illnesses.
The nation’s public lands include parks, trails and open spaces that encourage outdoor recreation and physical activity.
Beyond physical fitness, national parks contribute to documented mental health benefits. (iStock)
A review by the Community Preventive Services Task Force (CPSTF) found that implementing park, trail and greenway infrastructure directly increases physical activity across communities.
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When people walk, hike or bike through national parks, they are actively lowering their blood pressure, boosting immune function and reducing overall mortality, data shows.
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Beyond physical fitness, national parks may contribute to documented mental health benefits.
Previous research has demonstrated that direct exposure to nature significantly reduces physiological stress, lowers heart rates and decreases levels of stress hormones, like cortisol.
Engaging in educational activities and lifelong learning preserves brain function, improves memory and helps stave off age-related cognitive decline, research shows. (iStock)
This research also shows that natural environments boost attention span, combat mental fatigue and improve cognitive performance.
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Parks also act as natural venues for mindfulness and social connection.
Research shows that practicing mindfulness in quiet outdoor spaces lowers stress and mitigates feelings of loneliness and social isolation.
Research highlights that practicing mindfulness in quiet outdoor spaces lowers stress and mitigates feelings of loneliness and social isolation. (iStock)
Additionally, because parks protect cultural and historical resources, they can inspire lifelong learning.
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According to the data, engaging in educational activities and lifelong learning preserves brain function, improves memory and helps stave off age-related cognitive decline.
The National Park Service was established in 1916 to conserve the nation’s natural and historic resources for future generations, according to the organization.
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Today, that mission has expanded, as parks are recognized not only for their scenic and cultural value, but also the opportunities they provide for recreation and physical activity.
Screwworm outbreak threat to US livestock, prompts USDA action
Agriculture Secretary Brooke Rollins discusses USDA’s response to the New World Screwworm outbreak in Texas and New Mexico, assuring safe food supply on ‘The Bottom Line.’ VI LONG DEK: Agriculture Secretary Brooke Rollins addresses the alarming resurgence of New World Screwworm in Texas and New Mexico, emphasizing USDA’s aggressive containment efforts. She confirms the food supply remains safe while highlighting the administration’s focus on domestic fertilizer production, investing billions in new plants and infrastructure projects. Rollins celebrates 250 years of American agriculture and its vital role in national security.
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Doctors thought a 60-year-old man had metastatic brain cancer after scans revealed multiple tumors – but further testing revealed a shocking diagnosis.
The Spanish man, who was not named, was found to have a parasitic tapeworm larvae lodged in his brain — a case of neurocysticercosis, a parasitic infection of the central nervous system caused by the pork tapeworm (Taenia solium).
The patient, a lifelong resident of Castellón, Spain, had not traveled to any regions where the disease is endemic, according to the case report published in the CDC journal Emerging Infectious Diseases.
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The man had initially come to the hospital after suffering two weeks of progressive headaches and mild behavioral changes.
Radiologic findings from a study of autochthonous neurocysticercosis brain lesions mimicking metastatic disease. (Emerging Infectious Diseases)
CT scans showed multiple abnormal spots that looked like tumors that had spread from cancer elsewhere in the body, leading doctors to suspect advanced brain cancer.
However, whole-body scans, a colonoscopy and specialized imaging failed to identify cancer anywhere in the patient’s body, the case report stated.
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When doctors performed a more detailed MRI, they discovered several fluid-filled cysts in the brain, some of which contained the head of a tapeworm. A blood test confirmed the diagnosis of neurocysticercosis.
The man was treated with a combination of albendazole and praziquantel (two antiparasitic medications), as well as corticosteroids to reduce inflammation. He successfully recovered with no complications, according to the case report.
CT scans (not pictured) showed multiple abnormal spots that looked like tumors that had spread from cancer elsewhere in the body, leading doctors to suspect advanced brain cancer. (iStock)
The authors suggested that the patient may have gotten the infection after accidentally ingesting microscopic tapeworm eggs years earlier.
The exposure may have occurred while working a construction job with migrant coworkers from regions where neurocysticercosis is endemic.
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People can catch the pork tapeworm in two different ways. Eating undercooked infected pork usually leads to an intestinal tapeworm, but accidentally swallowing the parasite’s eggs — typically through food or water contaminated with feces — can send the larvae into the bloodstream, where they may form cysts in the brain and other organs. This can cause the disease the patient in the case report acquired.
A photomicrograph shows histopathologic features in a brain tissue specimen from a case of neurocysticercosis caused by the pork tapeworm Taenia solium. The image documents pathological changes associated with this parasitic infection. (Smith Collection/Gado/Getty Images)
As this was just a single case, the source of transmission could not be proven, the researchers acknowledged, and the findings cannot be generalized to a wider population. The report shows that there is a possibility of local transmission in non-endemic settings, but cannot establish how often this occurs.
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In the United States, less than 2% of neurocysticercosis cases are considered domestically acquired, according to the case report.
A prior systematic review identified only 18 confirmed locally acquired cases in Western Europe between 1990 and 2011.
The authors suggested that the patient may have gotten the infection after accidentally ingesting microscopic tapeworm eggs years earlier. (Associated Press)
In some cases, NCC can cause serious symptoms, including seizures, stroke, neurological deficits and cognitive decline.
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“Our case emphasizes that the absence of travel history should not preclude NCC from the differential diagnosis of multiple ring-enhancing brain lesions, even in regions where metastatic cancer is statistically much more likely,” the researchers concluded in the case study.
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Detecting the worms earlier could have prevented “unnecessary invasive oncologic procedures and led to prompt, targeted antiparasitic therapy,” they added.
Fox News Digital reached out to the researchers for comment.
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