Health
Happiness expert shares 6-step morning routine that boosts mood and productivity
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Starting the morning on the right foot can pave the way for a successful day.
A new wellness trend focuses on the “5 to 9 before your 9 to 5,” which entails a healthy regimen between the hours of 5 a.m. and 9 a.m. before heading to work.
Behavioral scientist and happiness expert Arthur Brooks, professor at the Harvard Kennedy School and Harvard Business School in Boston, has proven these benefits through his six-step morning protocol to live more positively.
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In an in-person interview with Fox News Digital, Brooks broke down each of the six steps that set him up for a productive day, which he says have “dramatically improved” his life.
“You need to be disciplined, and you need to structure your day, and it turns out that what you do first thing in the morning really matters a lot,” he said. “I follow [this] almost every day.”
Behavioral scientist and happiness expert Arthur Brooks joins Fox News Digital for an interview. (Angelica Stabile; Fox News Digital)
1. Wake up before dawn (4:30 a.m.)
Brooks said he was not a morning person for years, as he was a musician in his 20s who never woke up before sunrise and thought of himself as a “night owl.”
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“The truth of the matter is, you can change your chronotype,” he said. “You can be more of a morning lark. It’s actually not that genetic, and it’s a really worthwhile endeavor to try to change that.”
“If you get up before dawn, you’ve kind of won the day, but not just morally — you’ve won neuro-scientifically.”
Research suggests that waking up before dawn promotes better focus, creativity and mood. (iStock)
According to the “Office Hours” podcast host, research suggests that waking up before dawn promotes better focus, creativity and mood. This is rooted in an “ancient idea of Indian wisdom” called Brahma Muhurta, which means “creator’s time” in Sanskrit.
“But it’s not just religion. It really does have a lot of science behind it,” Brooks said. “I get up at 4:30 a.m. — it works for me; it works with my schedule. You’ve got to figure out what yours is. But if you’re getting up when the sun is already warm, you’re already kind of behind the eight-ball.”
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Brooks noted that he uses a real alarm clock to wake up, as he keeps his phone out of the bedroom at night to avoid overexposure.
2. Move your body (4:45 a.m.-5:45 a.m.)
Brooks begins his day with a workout in his home gym, noting the importance of getting “real exercise” first thing in the morning.
Armed with an electrolyte drink, he typically does 75% resistance training and 15% Zone 2 cardio — steady-state aerobic exercise that feels easy to moderate — for an hour.
For those who are just starting out with this new schedule, Brooks recommends light exercise, like walking. (iStock)
There are a variety of ways to exercise, from endurance to yoga, Brooks noted. “If the first thing you do when you wake up is pick up heavy things and run around, you’re going to have a much better day,” he added.
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For those who are just starting out with a fitness and early wake-up routine, Brooks recommends light exercise, like walking.
3. Get metaphysical (6:30 a.m.)
After showering, Brooks heads out of the house for a 6:30 a.m. Catholic mass.
While not everyone is Catholic, or even religious, Brooks recommends participating in some type of “transcendent activity” that connects the body and soul.
Worship and meditation are great for “de-focusing” yourself, Brooks said. (iStock)
“You need to do something to not focus on yourself,” he said. “Worship is great for that. Meditation is good for that. There are a lot of different ways you can actually undertake this, but the whole point is to zoom out and get little.”
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“When I am on the road, which is about half the time, I stay in places where there’s a morning mass if I can possibly find it, such that I’m focusing on my soul just as much as I focus on my body.”
4. Coffee (7:15 a.m.)
Most people who wake up before 5 a.m. will feel inclined to immediately head for the coffee machine, but Brooks discouraged this impulse to reach for caffeine first thing in the morning.
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Caffeine blocks a chemical in the brain called adenosine, which swarms the brain at night and makes you groggy in the morning. As a result, drinking it makes you feel more alert.
But Brooks said this is “not the best use” for coffee, as he instead recommends a morning workout to help clear any remaining adenosine.
Drinking coffee first thing in the morning is “not the best use” for max energy, according to Brooks. (iStock)
By the time coffee is introduced into the system, about an hour or two after waking, the brain is clear of adenosine, and the caffeine can focus on providing the body with energy.
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“You’re not going to wake up with caffeine, you’re going to focus with caffeine,” he said. “It’s going to vacuum dopamine into your prefrontal cortex, and you’ll be more creative, you’ll be more stimulated to come up with new ideas, and that means you’re setting yourself up for a brilliant workday.”
5. Eat a high-protein breakfast (7:30 a.m.)
Protein is “critically important” for getting the most return from your morning workout, building strong muscles and shaping a balanced diet, according to Brooks.
For breakfast, he prefers non-fat Greek yogurt, topped with walnuts for micronutrients, mixed berries for antioxidants, whey protein and sometimes stevia for sweetness.
Clean protein can help build strong muscles and boost mood, the expert said. (iStock)
“I get 60 grams of protein with less than 400 calories. And man, I am ready to go,” he said. “With that caffeine and that meal, I’m ready to work.”
These “clean protein” breakfast options also contain tryptophan, the chemical best known for its presence in turkey that can cause sleepiness. In smaller doses, tryptophan can improve mood and mellow out the nervous system, Brooks noted.
6. Enter a flow state (8:00 a.m.)
Between 8:00 a.m. and noon, Brooks said he gets four solid hours of productivity and creativity, “with a level of focus I was never able to get earlier in my life before I set up this morning protocol.”
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He enters and remains in a “state of flow” during his morning work, uninterrupted by social media or phone notifications.
“I can do more in four hours than I used to be able to do in two days. And I’m happier when I do it,” Brooks said.
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By the time he eats another high-protein meal for lunch, he has completed his essential tasks and can take on other objectives in the latter part of the day.
“It’s really important that you not wreck that period of focus and concentration, spoiling it with your devices,” Brooks added. “Stay clean. Stay focused. Stay creative. And stay happy.”
Health
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Health
Aging-related joint disorder increasingly affects people under 40, study finds
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Cases of gout are rising in younger individuals, according to a global study.
The condition, which is a type of inflammatory arthritis, steadily increased in people aged 15 to 39 between 1990 and 2021, researchers in China announced.
Although rates vary widely between countries, the total number of young people with the condition is expected to continue rising through 2035.
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The study, published in the journal Joint Bone Spine, investigated 2021 data from the Global Burden of Disease (GBD), spanning 204 countries within the 30-year timeframe.
The data measured gout prevalence, incidence and years lived with disability, tracking global trends over time. The results showed a global increase across all three outcomes.
Gout is expected to continue rising in young people through 2035. (iStock)
Prevalence and disability years increased by 66%, and incidence rose by 62%. In 2021, 15- to 39-year-olds accounted for nearly 14% of new gout cases globally, the study found.
Men from 35 to 39 years old and people in high-income regions had the highest burden, but high-income North America topped the list for highest rates.
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Men were also found to have lived more years with gout due to high BMI, while women tended to have the condition as a link to kidney dysfunction, the study noted.
The total number of cases is expected to increase globally due to population growth, but the study projected that rates per population would decrease.
The researchers noted that data quality, especially in low-income settings, could have posed a limitation to the broad GBD data.
What is gout?
Gout is a common form of arthritis involving sudden and severe attacks of pain, swelling, redness and tenderness in the joints, according to Mayo Clinic. It most often occurs in the big toe.
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The condition occurs when urate crystals accumulate in the joint. These form when there are high levels of uric acid in the blood, which the body produces when it breaks down a natural substance called purines.
A gout flare-up can happen at any time, often at night, causing the affected joint to feel hot, swollen, tender and sensitive to the touch.
Urate crystals, described as sharp and needle-like, build up in the joint, causing intense pain and swelling. (iStock)
Purines can also be found in certain foods, like red meat or organ meats like liver and some seafood, including anchovies, sardines, mussels, scallops, trout and tuna, according to the Mayo Clinic. Alcoholic drinks, especially beer, and drinks sweetened with fruit sugar can also lead to higher uric acid levels.
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Uric acid will typically dissolve in the blood and pass through the kidneys into urine, but when the body produces too much or too little uric acid, it can cause a build-up of urate crystals. These are described by the Mayo Clinic as sharp and needle-like, causing pain, inflammation and swelling in the joint or surrounding tissue.
Risk factors for gout include a diet rich in high-purine foods and being overweight, which causes the body to produce more uric acid and the kidneys to have trouble eliminating it.
Experts urge patients to seek medical attention for gout flare-ups. (iStock)
Certain conditions like untreated high blood pressure, diabetes, obesity, metabolic syndrome and heart and kidney diseases can increase the risk of gout, as well as certain medications.
A family history of gout can also increase risk. Men are more likely to develop the condition, as women tend to have lower uric acid levels, although symptoms generally develop after menopause.
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Untreated gout can cause worsening pain and joint damage, experts caution. It may also lead to more severe conditions, such as recurrent gout, advanced gout and kidney stones.
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The Mayo Clinic advises patients to seek immediate medical care if a fever occurs or if a joint becomes hot and inflamed, which is a sign of infection. Certain anti-inflammatory medications can help treat gout flares and complications.
Fox News Digital reached out to the researchers for comment.
Health
New study questions whether annual mammograms are necessary for most women
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A new study suggests that annual mammograms may not be the only effective approach for preventing breast cancer.
The research, published in the Journal of the American Medical Association (JAMA), tested a risk-based breast cancer screening approach against standard annual mammography.
The WISDOM randomized clinical trial, led by study authors from universities and healthcare systems across the U.S., considered more than 28,000 women aged 40 to 74 years old, splitting them into a risk-based screening group and an annual mammography group.
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Researchers calculated each woman’s individual risk based on genetics (sequencing of nine breast cancer genes) and other health factors.
A new study suggests that annual mammograms may not be the only effective approach for preventing breast cancer. (iStock)
Those who were at the highest risk were advised to alternate between a mammogram and an MRI scan every six months. Patients with elevated risk were told to get an annual mammography and counseling.
Average-risk women were guided to get mammograms every two years, while low-risk individuals were advised to have no screening until they became higher risk or reached age 50.
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The researchers found that risk-based screening did not lead to more advanced cancer diagnoses (stage 2B or higher) compared with annual screening, indicating that it is just as safe as traditional methods. The risk-based approach, however, did not reduce the number of biopsies overall, as researchers had hoped.
Among the risk-based group of women, those with higher risk had more screening, biopsies and detected cancers. Women at lower risk had fewer procedures.
The research, published in the Journal of the American Medical Association (JAMA), tested a risk-based breast cancer screening approach against standard annual mammography. (iStock)
“[The] findings suggest that risk-based breast cancer screening is a safe alternative to annual screening for women aged 40 to 74 years,” the researchers noted in the research summary. “Screening intensity matched individual risk, potentially reducing unnecessary imaging.”
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Fox News medical contributor Dr. Nicole Saphier, associate professor of radiology at Memorial Sloan Kettering Cancer Center in New Jersey, commented that while these findings are important, the study “completely sidelines” what screenings are designed to do — detect cancer early.
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“If you don’t measure stage 0, stage 1 or stage 2A cancers, you can’t tell whether personalized screening delays diagnosis in a way that matters for survival and treatment intensity,” Saphier, who was not involved in the study, told Fox News Digital in an interview.
Those who were at the highest risk were advised to alternate between a mammogram and an MRI scan every six months. (iStock)
More than 60% of breast cancers in the U.S. are diagnosed at stage 1 or 2A, where cure rates exceed 90%, the doctor noted.
The trial doesn’t “fully evaluate” whether risk-based screening changes detection at the earliest and most treatable stages, where screening “delivers its greatest benefit,” according to Saphier.
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“Mammography is not without risk — radiation exposure, false positives, anxiety and potential over-diagnosis are real and should be acknowledged,” she said. “But it remains the most effective, evidence-based tool for detecting breast cancer early, when treatment is most successful.”
The expert added that labeling women under 50 as “low risk” is “outdated,” as breast cancer diagnoses are on the rise in younger females.
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“Until long-term mortality data support alternative approaches, annual screening beginning at 40 for average risk women should continue,” Saphier added. “Women should be assessed for breast cancer risk by 25 years old to determine if screening should begin earlier.”
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