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Improve your sleep by optimizing 6 biomarkers: ‘Integral to health’

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Improve your sleep by optimizing 6 biomarkers: ‘Integral to health’

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Even if you’ve cultivated the perfect environment for sleeping, some invisible details may be interfering with a good night’s rest.

Certain biomarkers — also called biological markers or medical signs, according to the National Institutes of Health — can have a direct impact on sleep.

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“Various factors can affect sleep,” said Dr. Brett Osborn, a Florida neurologist and longevity expert, in an interview with Fox News Digital. “Some of them, biomarkers, can be measured with simple laboratory tests.”

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The values of these biomarkers are an indicator of an individual’s health and wellness.

Experts shared the six biomarkers that have the biggest effect on sleep — and tips on how to optimize them.

Certain biomarkers, also referred to as biological markers or medical signs, can have a direct impact on sleep. Experts identify the measurements. (iStock)

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“What you can measure, you can optimize,” said Osborn. 

“Optimizing these markers may improve not only your sleep quality, but also your overall health.”

Here are six. 

Biomarker 1 – Vitamin D

Optimal vitamin D levels can improve sleep quality by helping you fall asleep faster and increasing the amount of time you spend asleep, according to Michelle Darian, a registered dietitian and science and product marketing manager at InsideTracker, a health platform that provides personalized nutrition and lifestyle recommendations.

“Low blood levels of vitamin D are associated with decreased sleep time, decreased sleep efficiency and increased daytime sleepiness,” Chicago-based Darian told Fox News Digital.

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“Research notes that vitamin D is indirectly involved in the production of melatonin — a hormone that mediates the sleep cycle — and brain receptors responsible for sleep regulation.”

To optimize vitamin D levels, Darian said she recommends getting 20 minutes of sunlight a day and eating vitamin D-rich or fortified foods like fatty fish like salmon, tuna and mackerel or fortified dairy products.

To optimize vitamin D levels, Darian recommends getting 20 minutes of sunlight a day and eating vitamin D-rich or fortified foods. (iStock)

“This can help you meet your body’s daily needs and help you fall asleep faster to increase the time you spend asleep,” she said. 

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For those with vitamin D deficiency, a supplement may be needed to boost levels.

“Optimizing these markers may improve not only your sleep quality, but also your overall health.”

“Studies have shown that improving vitamin D levels by taking a supplement improves sleep,” noted Darian.

People who take a vitamin D3 supplement should also add vitamin K2 to protect the inner lining of the blood vessels, Osborn advised.

Biomarker 2 – Magnesium

Magnesium helps to activate the parasympathetic nervous system, which is responsible for calming and relaxing the body, Osborn noted, which is in contrast to the sympathetic system that regulates fight or flight responses.

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“Low magnesium levels can lead to restless sleep and frequent awakenings,” he told Fox News Digital.

Low magnesium levels can lead to restless sleep and frequent awakenings, an expert said. (iStock)

To optimize magnesium levels, he recommends including magnesium-rich foods in your diet, such as leafy greens, nuts, seeds and whole grains.

Taking a daily magnesium chelate supplement can also help ensure sufficient levels, Osborn added.

Biomarker 3 — Cortisol

Levels of the stress hormone cortisol naturally fluctuate throughout the day, peaking in the morning to help get you out of bed and declining at night as your body relaxes in preparation for sleep, according to Darian. 

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“High levels of stress before bed can cause cortisol levels to stay high, making falling and staying asleep harder and delaying the production of melatonin,” she told Fox News Digital.

“You need a healthy cortisol rhythm to keep your sleep cycle in check.”

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If cortisol levels are too high at night, this leads to fragmented sleep (waking up during the night), decreased slow-wave sleep (deep sleep), reduced sleep duration and insomnia, Darian said.

To help regulate cortisol levels, it’s best to stick to a consistent sleep schedule, avoid caffeine in the hours before bed, and stay off electronics right before bed, she suggested.

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“You need a healthy cortisol rhythm to keep your sleep cycle in check.”

“Aim to keep your bedroom environment dark, as light can keep cortisol levels elevated and melatonin levels low, which you want to avoid before bed,” Darian said.

Exercising in the morning can also help to spike cortisol and alertness early in the day, which will be conducive to better sleep as it decreases hours later. 

“Incorporating diaphragmatic breathing can also help decrease stress and cortisol levels,” Darian added.

Biomarker 4 – Testosterone

Testosterone, an anabolic hormone, is needed to build muscle and bone strength, speed tissue recovery and stimulate red blood cell production to facilitate the body’s recovery processes, according to Darian.

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“Low testosterone levels may hinder the body’s muscle-building and repairing capabilities that naturally occur during sleep,” said Darian.

“Low testosterone levels may hinder the body’s muscle-building and repairing capabilities that naturally occur during sleep,” an expert told Fox News Digital. (iStock)

Research suggests that adequate sleep duration — seven to nine hours of sleep at night — is linked to higher levels of the hormone, she said.

To optimize testosterone levels, experts recommend getting regular exercise and eating a diet that contains healthy fats. 

“It’s important to note that too much or too little exercise can lead to low testosterone levels,” Darian advised.

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“Consuming foods high in zinc, magnesium, calcium, vitamin D and healthy fats such as almonds or hazelnuts; black beans, lima beans, or black-eyed peas; lean poultry or beef appear to lead to improved testosterone levels,” she added.

If testosterone levels are low, Darian recommends measuring magnesium and vitamin D levels, as low levels of both are associated with lower testosterone.

Biomarker 5 – Blood glucose and HbA1C

High blood glucose (sugar) levels can lead to increased wakefulness at night and difficulty falling asleep, while low levels may cause awakenings due to symptoms of hypoglycemia, noted Osborn.

Hemoglobin A1c (HbA1c) is a blood test that measures your average blood sugar levels over the last three to four months, according to Darian.

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Levels of the stress hormone cortisol naturally fluctuate throughout the day, peaking in the morning to help get you out of bed. (iStock)

“Both acute and chronic sleep deprivation are associated with reductions in glucose tolerance and reduced insulin response,” she said. 

To optimize blood sugar levels, Darian recommends finishing up large meals at least two hours before bed.

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“Nighttime meals — especially those high in fat or fiber — have been linked to poorer sleep quality,” she said.

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To assist with better glycemic control, some may consider metformin, a medication for type II diabetes, Osborn added.

Biomarker 6 – hsCRP

The high-sensitivity C-reactive protein (hsCRP) is closely tied to the immune system’s inflammatory response, Darian said.

“Research shows that sleep deprivation can lead to long-term inflammation, impairing the body’s immune system and its ability to fight infections,” she told Fox News Digital.

Biomarkers can be measured with simple blood laboratory testing. (iStock)

“As bodily processes slow down during sleep, the body must divert and allocate resources to each function.”

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Less sleep time can reduce the time and energy needed to address lingering inflammation and leave hsCRP levels elevated, she warned.

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The key to lowering hsCRP is to eat a low-glycemic, anti-inflammatory diet rich in omega-3 and omega-9 fatty acids, Osborn said, in addition to getting regular physical activity and managing stress levels.

“A good night’s sleep is integral to your health — it’s like rebooting your computer,” a longevity expert said. (iStock)

“Individuals with high hsCRP should consume adequate amounts of fiber through foods like avocados, tofu, brussel sprouts, black beans or yams,” Darian added. “Antioxidant-rich foods like berries, nuts and seeds are also shown to support healthy hsCRP levels.”

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All of these biomarkers can be measured with simple blood laboratory testing, both experts said.

“A good night’s sleep is integral to your health — it’s like rebooting your computer,” said Osborn. 

Sleep has restorative effects on the brain and the body, he said, with positive effects on memory, learning, muscle recovery, stress and disease risk.

For more Health articles, visit www.foxnews.com/health.

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Space experiments reveal new way to fight drug-resistant superbugs, scientists say

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Space experiments reveal new way to fight drug-resistant superbugs, scientists say

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Research conducted partly aboard the International Space Station (ISS) suggests that “microgravity” could help scientists fight drug-resistant superbugs, according to a report from SWNS.

Microgravity is the condition in which people or objects appear to be weightless, NASA states.

Experiments by researchers at the University of Wisconsin-Madison show that viruses and bacteria behave differently in near-weightless conditions. In space, they develop genetic changes not typically seen on Earth.

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Lead study author Dr. Phil Huss, a researcher at the University of Wisconsin–Madison, noted that interactions between viruses that infect bacteria — known as phages — and their hosts play an “integral” role in how microbial ecosystems function, per the SWSN report.

Viruses that infect bacteria were still able to infect E. coli in space. However, the way those infections unfolded was different from what is typically observed on Earth.

E. coli is a group of bacteria that can live in the gut and are harmless most of the time, according to Cleveland Clinic. (iStock)

Bacteria and phages are often described as being locked in an evolutionary arms race, Huss said, with each side constantly adapting to outmaneuver the other.

“Microgravity is not just a slower or noisier version of Earth — it is a distinct physical and evolutionary environment,” researcher Srivatsan Raman, Ph.D., professor of biochemistry at the university, told Fox News Digital. 

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“Even in a very simple phage-bacteria system, microgravity altered infection dynamics and pushed both organisms down different evolutionary paths,” he added.

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While these interactions between bacteria and phages have been well-studied on Earth, few studies have examined them in space, where they can lead to different outcomes.

For the study, Huss and his colleagues compared two sets of E. coli samples infected with a phage known as T7. One set was incubated on Earth, while the other was grown aboard the ISS.

The ISS is a microgravity environment — where people and objects appear weightless. (NASA / SWNS)

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The team found that after an initial slowdown, the T7 phage successfully infected E. coli in space. Genetic analysis later revealed clear differences in how both the bacteria and the virus mutated in space compared with how they behaved on Earth, per the report.

Huss said the phages grown aboard the space station developed mutations that could improve their ability to infect bacteria or attach to bacterial cells. At the same time, the E. coli grown in space developed mutations that could help them resist infection and survive better in near-weightless conditions.

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Raman said some of the findings were unexpected. In particular, he noted, microgravity led to mutations in parts of the phage genome that are not well-understood and are rarely seen in Earth-based experiments.

The E. coli grown in space developed mutations that could help them resist infection and survive better in near-weightless conditions. (iStock)

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Researchers then used a technique called deep mutational scanning — a method that tracks how genetic changes affect function — to examine changes in the T7 receptor-binding protein, which plays a key role in infection.

Additional experiments on Earth linked those changes to increased effectiveness against E. coli strains that are normally resistant to T7.

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“Equally surprising was that phages shaped by microgravity could be more effective against terrestrial bacterial pathogens when brought back to Earth,” Raman told Fox News Digital.

“That result suggests microgravity can reveal combinations of mutations that are difficult to access through standard laboratory evolution, but [are] still highly relevant for real-world applications.”

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“Microgravity is not just a slower or noisier version of Earth — it is a distinct physical and evolutionary environment.”

Huss said the findings could help address antibiotic-resistant infections, including urinary tract infections, which have been increasing in recent years.

“By studying those space-driven adaptations, we identified new biological insights that allowed us to engineer phages with far superior activity against drug-resistant pathogens back on Earth,” Huss told SWNS.

Study limitations

“Experiments on the ISS are constrained by small sample sizes, fixed hardware and scheduling constraints,” Raman noted. “Samples also experience freezing and long storage times, which can complicate interpretation.”

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He added that the research has broader implications.

“Studying microbes in space isn’t just about space biology,” Raman said. “These experiments can uncover new aspects of viral infection and microbial evolution that feed directly back into terrestrial problems, including antimicrobial resistance and phage therapy.”

Space should be treated as a discovery environment rather than a routine testing platform, one researcher said. (iStock)

He added that space should be treated as a discovery environment rather than a routine testing platform. The most effective approach, according to Raman, is to identify useful patterns and mutations in space and then study them carefully in Earth-based systems.

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Scientists also noted that the findings highlight how microbial ecosystems, like those associated with humans, could change during long space missions.

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“Understanding and anticipating those changes will be essential as space travel becomes longer, more routine and more biologically complex,” Raman said.

The findings were published in the journal PLOS Biology.

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Blood test flags digestive disease risk years before symptoms appear

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Blood test flags digestive disease risk years before symptoms appear

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A simple blood test may detect Crohn’s disease years before symptoms appear, according to a new study reported by SWNS.

Canadian researchers say the discovery could enable earlier diagnosis and potential prevention of the chronic inflammatory bowel disease (IBD).

The test measures the immune system’s response to flagellin, a protein found in gut bacteria. Researchers found that this response is elevated in some people years before Crohn’s develops.

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The findings, published in Clinical Gastroenterology and Hepatology, highlight the “interplay” between gut bacteria and immune system responses as a key step in the disease’s development, per the SWNS report.

Crohn’s disease is a chronic inflammatory condition of the gastrointestinal tract that causes persistent digestive symptoms, pain and fatigue, significantly affecting quality of life. Its incidence among children has doubled since 1995, according to official figures.

Crohn’s disease is a type of inflammatory bowel disease (IBD) that causes swelling and irritation of the tissues, called inflammation, in the digestive tract.  (iStock)

The presence of flagellin antibodies long before symptoms appear suggests that the immune reaction may help trigger the disease, according to research leader Dr. Ken Croitoru, clinician-scientist and professor of medicine and immunology at the University of Toronto. 

A better understanding of this early process could lead to improved prediction, prevention and treatment, the expert said.

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“We haven’t cured anybody yet, and we need to do better.”

“With all the advanced biologic therapy we have today, patients’ responses are partial at best,” Croitoru told SWNS. “We haven’t cured anybody yet, and we need to do better.”

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“We wanted to know: Do people who are at risk, who are healthy now, have these antibodies against flagellin?” he said. “We looked, we measured, and yes indeed, at least some of them did.”

This new research is part of the Genetic, Environmental and Microbial (GEM) Project, which has followed more than 5,000 healthy first-degree relatives of people with Crohn’s disease worldwide since 2008. The project collects genetic, biological and environmental data to better understand how the disease develops.

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The presence of flagellin antibodies long before symptoms appear suggests that the immune reaction may help trigger the disease, according to the lead researcher. (iStock)

The study followed 381 first-degree relatives of Crohn’s patients, 77 of whom later developed the disease. Of those, more than 30% had elevated antibody responses.

The responses were strongest in siblings, underscoring the role of shared environmental exposure, researchers said.

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So far, 130 of the study participants have developed Crohn’s, giving researchers a rare opportunity to study its earliest stages. The average time from blood sample collection to diagnosis was nearly 2-½ years.

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Previous GEM research showed that an inflammatory immune response targeting gut bacteria can appear long before the disease develops. 

The study followed 381 first-degree relatives of Crohn’s patients, 77 of whom later developed the disease. (iStock)

In healthy people, gut bacteria coexist peacefully and play an essential role in digestive health — but in Crohn’s patients, the immune system appears to mount an abnormal response against the microbes, experts say.

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The Canadian team also confirmed that this pre-disease immune response was associated with intestinal inflammation and gut barrier dysfunction, both hallmarks of Crohn’s disease. 

The study did have some limitations, including that it did not include experiments to show exactly how the immune response might lead to Crohn’s disease.  (iStock)

Research team member Dr. Sun-Ho Lee, a gastroenterologist, commented that this new study supports the idea of designing a flagellin-directed vaccine for certain high-risk individuals to prevent the disease, according to SWNS.

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The study did have some limitations, including that it did not include experiments to show exactly how the immune response might lead to Crohn’s disease. 

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As a result, the researchers could not determine the biological steps linking the immune reaction to the onset of the illness. “Further validation and mechanistic studies are underway,” they noted.

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Simple daily habit may help ease depression more than medication, researchers say

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Simple daily habit may help ease depression more than medication, researchers say

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This story discusses suicide. If you or someone you know is having thoughts of suicide, please contact the Suicide & Crisis Lifeline at 988 or 1-800-273-TALK (8255).

A new study suggests that exercise can treat depression just as effectively as therapy and antidepressants.

A Cochrane review looked at 73 randomized controlled trials involving nearly 5,000 adults with a depression diagnosis. The studies compared exercise with either other active treatments — such as therapy or medication — or with “inactive interventions,” like being placed on a wait list or in a control group.

The London-based team discovered that exercise may be “moderately effective” compared to no therapy in reducing depression symptoms, according to a press release.

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“There is probably little to no difference in depressive symptoms between people undertaking exercise and those receiving psychological therapy,” the authors noted in a study discussion on Cochrane’s website, and “there may be little to no difference in depressive symptoms between people doing exercise and those taking antidepressants.”

The analysis discovered that exercise may be “moderately effective” compared to no therapy in reducing depression symptoms. (iStock)

The review found that light- to moderate-intensity exercise was more beneficial for easing depression symptoms than vigorous exercise.

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No single type of physical activity stood out as the best, but mixed programs that included resistance training appeared to be “more effective” than just aerobic exercise. 

Some forms of exercise, like yoga and stretching, were not included in the analysis, but are areas to be further researched, the review noted.

Mixed exercise programs and resistance training appeared to be “more effective” in easing depression symptoms than just aerobic exercise. (iStock)

Professor Andrew Clegg, lead author of the review, wrote in a statement that exercise “appears to be a safe and accessible option for helping to manage symptoms of depression.”

“This suggests that exercise works well for some people, but not for everyone, and finding approaches that individuals are willing and able to maintain is important,” he said.

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Study limitations and risks

The researchers noted that there was a high risk of bias in some of the studies included in the review, and noted that the long-term effects of exercise on depression symptoms remain uncertain.

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Clegg noted that “larger, high-quality studies” are needed to determine which types of exercise work best and whether the benefits last over time.

The comparison between exercise and other treatments and how they benefit people’s quality of life were also “inconsistent and uncertain.”

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“Adverse events from exercise were not common,” the researchers mentioned. “The small number of participants who experienced them usually reported muscle and joint problems or worsening of depression.”

About 21 million U.S. adults had at least one major depressive episode in a recent year — equivalent to roughly 8.3% of all U.S. adults, according to the National Institutes of Health. (iStock)

“Future research should focus on improving the quality of the studies, working out which characteristics of exercise are effective for different people, and ensuring different types of people are included in the studies so that health equity issues can be considered,” they went on.

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About 21 million U.S. adults had at least one major depressive episode in a recent year — equivalent to roughly 8.3% of all U.S. adults, according to the National Institute of Mental Health.

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Depression symptoms include feelings of sadness, hopelessness, anxiety, guilt or irritability, as well as loss of interest or pleasure in hobbies and activities. Fatigue, poor concentration, sleep disturbances, appetite changes and social withdrawal are also red flags, in addition to thoughts about dying or suicidal ideations. 

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The condition is most often treated by antidepressant medications and psychological therapies, such as talk therapy. Anyone who needs help should consult their doctor.

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