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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Eight energy drinks per day may lead to serious health consequences, recent research suggests.
A relatively healthy man in his 50s suffered a stroke from the overconsumption of unnamed energy beverages, according to a scientific paper published in the journal BMJ Case Reports by doctors at Nottingham University Hospitals in the U.K.
The unnamed man was described as “normally fit and well,” but was experiencing left-side weakness, numbness and ataxia, also known as poor coordination or unsteady walking.
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When the man sought medical attention, it was confirmed via MRI that he had suffered an ischemic thalamic stroke, the report stated.
The patient’s blood pressure was high upon admission to the hospital, was lowered during treatment and then rose again after discharge, even though he was taking five medications.
The 50-year-old man (not pictured) admitted to drinking eight energy drinks per day. (iStock)
The man revealed that he consumed eight cans of energy drink per day, each containing 160 mg of caffeine. His caffeine consumption had not been recorded upon admission to the hospital.
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Once the man stopped drinking caffeine, his blood pressure normalized, and he was taken off antihypertensive medications.
High caffeine content can raise blood pressure “substantially,” a doctor confirmed. (iStock)
Based on this case, the authors raised the potential risks associated with energy drinks, especially regarding stroke and cardiovascular disease.
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They also highlighted the importance of “targeted questioning in clinical practice and greater public awareness.”
The authors say this case draws attention to the potential dangers of over-consuming energy drinks. (iStock)
Fox News senior medical analyst Dr. Marc Siegel reacted to the case study in an interview with Fox News Digital.
“This case report illustrates the high risk associated with a large volume of energy drink consumption, especially because of the high caffeine content, which can raise your blood pressure substantially,” said Siegel, who was not involved in the study.
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“In this case, the large amount of caffeine appears to have led directly to very high blood pressure and a thalamic stroke, which is likely a result of that soaring blood pressure.”
Fox News Digital reached out to the case study authors and various energy drink brands for comment.
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Oprah Winfrey is shining a light on family estrangement, which she calls “one of the fastest-growing cultural shifts of our time” — but one expert says the media mogul helped fuel that very culture.
“A Cornell University study now shows that almost one-third of Americans are actively estranged from a family member,” Winfrey said on a recent episode of “The Oprah Podcast,” referring to adult children going “no-contact” with parents, siblings or entire family systems.
Winfrey said the trend is a “silent epidemic” that can be especially relevant during the holidays.
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But family and relationship coach Tania Khazaal, who focuses on fighting “cutoff culture,” took to social media to criticize Winfrey for acting as if the estrangement crisis appeared “out of thin air.”
“Now Oprah is shocked by the aftermath of estrangement, after being one of the biggest voices pushing it for decades,” Canada-based Khazaal said in an Instagram video, which drew more than 27,000 likes and 3,000 comments.
Oprah Winfrey recently discussed what she called a “silent epidemic” of family estrangement on her podcast. (Theo Wargo/Getty Images)
Khazaal claimed that Winfrey’s messaging started in the 1990s and has contributed to a cultural shift where walking away became the first resort, not the last.
According to the relationship coach, millennials, some of whom grew up watching Oprah, are the leading demographic cutting off family members — and even if it wasn’t intentional, “the effect has absolutely been harmful,” Khazaal told Fox News Digital.
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The coach, who has her own history with estrangement, questioned why Winfrey is now treating the issue as a surprising crisis.
“Now she hosts a discussion with estranged parents and estranged kids, speaking on estrangement like it’s some hidden, sudden, heartbreaking epidemic that she had no hand in,” she said in her video.
Nearly one-third of Americans are estranged from a family member, research shows. (iStock)
Khazaal said she believes discussions about estrangement are necessary, but insists that people shouldn’t “rewrite history.”
“Estrangement isn’t entertainment or a trending conversation piece,” she added. “It’s real families, real grief, parents dying without hearing their child’s voice.”
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Winfrey reportedly responded in the comments, writing, “Happy to have a conversation about it — but not on a reel. Will have my producer contact you if you’re interested.” But the comment was later deleted due to the backlash it received, Khazaal told Fox News Digital.
“I would still be open to that discussion,” Khazaal said. “The first thing I’d want her to understand is simple: Setting aside cases of abuse or danger, the family unit is the most sacred structure we have.”
Experts emphasize that estrangement should be a last resort. (iStock)
“When children lose their sense of belonging at home, they search for it in the outside world,” she added. “That’s contributing to the emotional fragility we’re seeing today.”
Her critique ignited a debate online, with some social media users saying Khazaal is voicing a long-overdue concern.
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“The first time I heard, ‘You can love them from a distance’ was from Oprah … in the ’90s,” one woman said.
“My son estranged himself from us for five years,” one mother commented. “The pain, hurt and damage never goes away.”
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Others, however, argued that Winfrey’s podcast episode was empathetic and that estrangement shouldn’t be oversimplified.
Mental health experts say the conversation around estrangement is more complex than any single celebrity influence, and reflects broader cultural shifts.
Experts say today’s focus on boundaries and emotional well-being has reshaped family expectations. (iStock)
In the episode with Winfrey, Joshua Coleman, a California-based psychologist, said, “The old days of ‘honor thy mother and thy father,’ ‘respect thy elders’ and ‘family is forever’ has given way to much more of an emphasis on personal happiness, personal growth, my identity, my political beliefs, my mental health.”
Coleman noted that therapists sometimes become “detachment brokers” by unintentionally green-lighting estrangement.
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Jillian Amodio, a licensed master’s social worker at the Maryland-based Waypoint Wellness Center, told Fox News Digital that while public figures like Winfrey help normalize these conversations, estrangement might just be a more openly discussed topic now.
“Estrangement used to be handled privately and quietly,” she said.
Winfrey’s take on family estrangement is prompting a broader discussion amid the holiday season. (iStock)
But even strained relationships can be fixed with the right support, experts say.
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Susan Foosness, a North Carolina-based clinical director of patient programs at Rula Health, said families can strengthen their relationships by working with a mental health professional to improve communication, learn healthier conflict-resolution skills, and build trust and empathy through quality time together.
“No family is perfect,” Foosness told Fox News Digital.
Khazaal agreed, saying, “Parents need to learn how to listen without slipping into justification, and children need help speaking about their pain without defaulting to blame or avoidance.”
Fox News Digital reached out to Winfrey for comment.
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