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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One of the most widely known risks linked to the COVID-19 vaccine is myocarditis, especially in young males — and now a new Stanford study has shed some light on why this rare effect can occur.
Myocarditis, which is inflammation of the heart, occurs in about one in 140,000 people who receive the first dose of the vaccine and one in 32,000 after the second dose, according to a Stanford press release. Among males 30 and younger, that rises to one in 16,750.
Symptoms of the condition include chest pain, shortness of breath, fever and palpitations, which can occur just one to three days after vaccination. Another marker is heightened levels of cardiac troponin, which indicates that the heart muscle has been damaged.
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In most cases, people who experience myocarditis recover quickly and restore full heart function, according to study author Joseph Wu, MD, PhD, the director of the Stanford Cardiovascular Institute and a professor of medicine and radiology.
One of the most widely known risks linked to the COVID-19 vaccine is myocarditis, especially in young males. (iStock)
“It’s not a heart attack in the traditional sense,” Wu told Fox News Digital. “There’s no blockage of blood vessels as found in most common heart attacks. When symptoms are mild and the inflammation hasn’t caused structural damage to the heart, we just observe these patients to make sure they recover.”
In rare cases, however, severe heart inflammation can lead to hospitalizations, critical illness or death, Wu noted.
Finding the cause
The new Stanford study — conducted in collaboration with The Ohio State University — aimed to determine the reasons for the myocarditis. The research team analyzed blood samples from vaccinated people, some with myocarditis and some without.
They found that those with myocarditis had two proteins in their blood, CXCL10 and IFN-gamma, which are released by immune cells. Those proteins then activate more inflammation.
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“We think these two are the major drivers of myocarditis,” said Wu. “Your body needs these cytokines to ward off viruses. It’s essential to immune response, but can become toxic in large amounts.”
In mouse and heart tissue models, high levels of these proteins led to signs of heart irritation, similar to mild myocarditis.
Prevention mechanism
“One of the most striking findings was how much we could reduce heart damage in our models by specifically blocking these two cytokines, without shutting down the entire (desired) immune response to the vaccine,” Wu told Fox News Digital, noting that a targeted, “fine‑tuning” immune approach might be enough to protect the heart.
Myocarditis, which is inflammation of the heart, occurs in about one in 140,000 people who receive the first dose of the vaccine and one in 32,000 after the second dose. (iStock)
“This points to a possible future way to prevent or treat myocarditis in people who are at the highest risk, while keeping the benefits of vaccination,” he added.
The team also found that genistein, an estrogen-like natural compound found in soybeans, reduced inflammation in lab tests, but this has not yet been tested in humans.
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The findings were published in the journal Science Translational Medicine.
“This is a very complex study,” Fox News senior medical analyst Dr. Marc Siegel told Fox News Digital. “Myocarditis is very rare, and the immune mechanism makes sense.”
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“Myocarditis is worse with COVID — much more common, and generally much more severe.”
Wu agreed, adding that COVID infection is about 10 times more likely to cause myocarditis compared to mRNA-based vaccines.
‘Crucial tool’
The researchers emphasized that COVID-19 vaccines have been “heavily scrutinized” for safety and have been shown to have an “excellent safety record.”
In rare cases, however, severe heart inflammation can lead to hospitalizations, critical illness or death. (iStock)
“mRNA vaccines remain a crucial tool against COVID‑19, and this research helps explain a rare side effect and suggests ways to make future vaccines even safer, rather than a reason to avoid vaccination,” Wu said.
“The overall benefits of COVID‑19 vaccination still clearly outweigh the small risk of myocarditis for nearly all groups.”
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The study did have some limitations, primarily the fact that most of the data came from experimental systems (mice and human cells in the lab), which cannot fully capture how myocarditis develops and resolves in real patients, according to Wu.
“This points to a possible future way to prevent or treat myocarditis in people who are at the highest risk.”
“These findings do not change what people should do right now, because our work is still at the preclinical (mouse and human cells) stage,” he said. “Clinical studies will be needed to confirm whether targeted treatments are safe and effective.”
The researcher also added that myocarditis risk could rise with other types of vaccines.
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“Other vaccines can cause myocarditis and inflammatory problems, but the symptoms tend to be more diffuse,” he said in the release. “Plus, mRNA-based COVID-19 vaccines’ risks have received intense public scrutiny and media coverage. If you get chest pains from a COVID vaccine, you go to the hospital to get checked out, and if the serum troponin is positive, then you get diagnosed with myocarditis. If you get achy muscles or joints from a flu vaccine, you just blow it off.”
The study was funded by the National Institutes of Health and the Gootter-Jensen Foundation.
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Cannabis has been linked to some significant medical benefits, but recent research calls those into question.
A major new analysis published in JAMA examined more than 2,500 scientific papers from the last 15 years, including other reviews, clinical trials and guidelines focused on medical marijuana.
“While many people turn to cannabis seeking relief, our review highlights significant gaps between public perception and scientific evidence regarding its effectiveness for most medical conditions,” Dr. Michael Hsu of University of California – Los Angeles (UCLA) Health Sciences, author of the study, said in a press release.
Many medical claims about cannabis are not supported by strong scientific evidence, according to a comprehensive review published in JAMA. (iStock)
The researchers — led by UCLA with contributions from Harvard, UC San Francisco, Washington University School of Medicine and New York University — set out to determine how strong the research is on the effectiveness of medical cannabis and to offer evidence-based clinical guidance.
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The review found that evidence supporting most medical uses of cannabis or cannabinoids is limited or insufficient, the release stated.
“Whenever a substance is widely used, there is likely to be a very wide set of outcomes,” Alex Dimitriu, MD, double board-certified in Psychiatry and Sleep Medicine and founder of Menlo Park Psychiatry & Sleep Medicine, told Fox News Digital.
“Cannabis is now used by about 15 to 25% of U.S. adults in the past year, for various reasons ranging from recreational to medicinal. This study points to the reality that this widely used substance is not a panacea,” said Dimitriu, who was not involved in the study.
There are very few conditions for which cannabinoid therapies have clear, well-established benefits backed by high-quality clinical data, according to the researchers.
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The strongest evidence supports FDA-approved cannabinoid medications for treating specific conditions, including HIV/AIDS-related appetite loss, chemotherapy-induced nausea and vomiting, and certain severe pediatric seizure disorders.
The review identified significant safety concerns, with high-potency cannabis use among young people linked to higher rates of mental health issues. (iStock)
For many other conditions that are commonly treated with cannabis — such as chronic pain, insomnia, anxiety or post-traumatic stress disorder — evidence from randomized trials did not support meaningful benefit.
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The analysis also examined safety concerns — in particular, how young people using high-potency cannabis may be more likely to suffer higher rates of psychotic symptoms and anxiety disorder.
Daily inhaled cannabis use was also linked to increased risks of coronary heart disease, myocardial infarction (heart attack) and stroke when compared with non-daily use.
Daily inhaled cannabis use is associated with increased cardiovascular risks, including coronary heart disease, heart attack and stroke. (iStock)
Based on these findings, the review emphasizes that clinicians should weigh potential benefits against known risks when discussing cannabis with patients.
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The authors suggest that clinicians screen patients for cardiovascular risk, evaluate mental health history, check for possible drug interactions and consider conditions where risks may outweigh benefits.
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They recommend open, realistic conversations and caution against assuming that cannabis is broadly effective for medical conditions.
The review highlights the need for caution, urging clinicians to weigh risks, screen patients appropriately and avoid assuming cannabis is broadly effective. (iStock)
“Patients deserve honest conversations about what the science does and doesn’t tell us about medical cannabis,” Hsu said.
This article is a narrative review rather than a systematic review, so it did not use the strict, standardized methods that help reduce bias in how studies are selected and evaluated, the researchers noted.
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The review notes further limitations, including that some evidence comes from observational research rather than randomized trials, which means it cannot establish cause and effect.
The trial results also may not apply to all populations, products or doses.
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Chronic lateness is known to be a common annoyance, often leading to strain within relationships, experts have confirmed.
And for some people who struggle to be on time, the reasons may go far beyond poor planning.
Psychotherapist and author Jonathan Alpert told Fox News Digital that chronic lateness often stems from a combination of psychological patterns and neurobiological factors that people may not realize are influencing them.
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“For some people, it’s personality-driven. They’re distractible, optimistic about how long things take, or simply not tuned into the impact on others,” the New York-based expert said.
For others, the issue stems from neurobiological differences that affect how the brain manages time.
Chronic lateness may not stem from poor planning, but from psychological and neurobiological factors. (iStock)
That can make it harder to estimate how long tasks take or to transition from one activity to the next, leading to chronic lateness, according to Alpert.
Impact on relationships
In addition to disrupting schedules, chronic lateness may also strain relationships and create tension.
“Lateness erodes trust. Over time, it sends the message that someone else’s time is less important, even if that’s not the intent,” Alpert noted.
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Lateness can also become an issue in the workplace, where repeated delays can undermine teamwork and harm a person’s reputation.
These patterns are common among people with ADHD, who often experience what is known as “time blindness,” making it difficult to recognize how quickly minutes pass or how long tasks truly take.
“Adding 10 to 15 minutes of buffer between activities reduces the frantic rushing that leads to chronic lateness.”
ADHD is strongly associated with executive-function difficulties, which are the skills needed to stay organized, plan ahead and focus on essential details, according to the Attention Deficit Disorder Association.
When these abilities are weaker, it becomes more challenging to gauge time, follow a schedule and meet deadlines, which can impact personal and professional relationships, experts agree.
Frequent tardiness in a work setting can throw off group efforts and leave others with a negative impression of the employee. (iStock)
Underlying patterns
Anxiety, avoidance and perfectionism are patterns that Alpert most often sees in people who tend to run late, he noted.
“Many chronically late individuals don’t intend to be disrespectful. They’re overwhelmed, anxious or trying to squeeze too much into too little time,” he said.
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These emotional patterns often show up in different ways. For some, anxiety can make it difficult to begin even simple tasks, pushing everything behind schedule before the day has even started, according to Alpert.
For others, the struggle happens in the in-between moments. Shifting from one activity to another can feel surprisingly uncomfortable, so they linger longer than intended and lose time without noticing.
Anxiety is a major factor behind why some people have trouble being on time, according to experts. (iStock)
Others may get caught up in the details, as perfectionism keeps them adjusting or “fixing one more thing” as the minutes slip away, Alpert said.
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Another major factor, the expert shared, is that many people simply misjudge how long tasks take. Their internal sense of time is often inaccurate, which leads them to assume they can fit far more into a day than is realistically possible.
‘Time audit’
Alpert often recommends that his clients perform a simple “time audit,” where they track how long they think a routine task will take and then time it in real life. This can help them rebuild a more accurate internal clock, he said.
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“Adding 10 to 15 minutes of buffer between activities reduces the frantic rushing that leads to chronic lateness,” he said.
Many people with ADHD have a difficult time recognizing how quickly minutes pass or how long tasks truly take. (iStock)
Despite the challenges lateness can create, Alpert said people don’t have to be stuck with these habits forever. With the right support and consistent strategies, meaningful change is possible.
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“Strong routines, alarms, checklists and accurate time estimates compensate for traits that don’t naturally disappear,” he added.
People who find that lateness is affecting their everyday life and relationships may benefit from discussing their concerns with a healthcare provider or mental health professional.
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