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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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Male fertility rates crash as doctors reveal health threats: ‘Something very wrong’

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Male fertility rates crash as doctors reveal health threats: ‘Something very wrong’

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Scientists and physicians agree that there’s been a general decline in male fertility — but they aren’t sure why.

Social media buzz has pointed to a few environmental exposures as potential factors, including cellphones and electric vehicles.

But the reality is “more complicated” than that, according to experts who recently spoke to National Geographic.

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Although it’s not clear whether the decline is at a stage where it should be considered a crisis, numbers show that overall fertility — demographically measured by the number of babies born compared to women of child-bearing age — has decreased.

Scientists and physicians agree that there’s been a general decline in male fertility. (iStock)

Dr. Alex Robles of the Columbia University Fertility Center in New York confirmed that clinical practitioners are “certainly seeing more couples where the male factor contributes to infertility.”

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“At least one-third of couples we evaluate have some male component,” he told Fox News Digital.

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A 2017 meta-analysis published in Oxford Journals: Human Reproduction Update found that sperm counts in Western countries have declined by almost 60% globally since 1973. The 2023 update confirmed these same results.

Urologists can track declining fertility in sperm quality, while demographic data uses the number of babies born compared to women of child-bearing age as a benchmark, according to National Geographic. (iStock)

Lead study author and epidemiologist Hagai Levine warned that this trend could lead to human extinction if it isn’t addressed.

“This is the canary in the coal mine,” Levine, public health physician at the Hebrew University-Hadassah Braun School of Public Health, told National Geographic. “It signifies that something is very wrong with our current environment, as lower sperm counts predict morbidity and mortality.”   

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These findings have been contradicted by other studies, however. A 2025 Cleveland Clinic analysis of studies from the last 53 years found sperm counts to be steady.

“There is no evidence to suggest that this decline is the cause of a precipitous decline in the ability to cause pregnancies,” primary study author Scott Lundy, a reproductive urologist at Cleveland Clinic, told National Geographic. “Most men, even with a modest decline in sperm counts, will still have no issues conceiving.”

Potential factors of decline

Multiple lifestyle factors can lead to a decline in male fertility, Robles noted, including obesity, smoking and diet, as well as environmental exposures and delayed parenthood.

National Geographic also reported that heavy drinking and marijuana use directly contribute to declining fertility and that quitting these habits, while also exercising and losing weight, can help.

Smoking of any kind can contribute to a decline in fertility, according to experts. (iStock)

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Systemic inflammation, infection and disease can also have a “big, profound effect on the current status of fertility,” Lundy told National Geographic. 

Those who are getting over a fever from an infection, like the flu or COVID, will have a “drastically lower” sperm count for three months, he said.

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Male infertility can also be a marker of overall health, according to Robles. “Poor semen parameters are associated with other medical conditions and may signal underlying metabolic, hormonal or environmental issues,” he told Fox News Digital.

Experts recommend seeing a doctor to discuss fertility concerns instead of relying on the internet. (iStock)

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Allan Pacey, deputy dean of the Faculty of Biology, Medicine and Health at the University of Manchester, told National Geographic that the decline could be caused by increased use of contraception, as well as men waiting longer to have children or choosing not to have them at all.

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Microplastics have also been raised on social media as a potential culprit, but the effects are unclear, according to experts.

There is some evidence of endocrine-disrupting chemicals — which are substances found in reusable plastics and some disposable products — altering male fertility, Lundy revealed to National Geographic.

Myths busted

Concerns have circulated on social media that keeping a cellphone in a front pocket could harm male fertility. While Lundy said such an effect is biologically possible, there is currently no scientific evidence supporting the claim.

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Another common myth is that infertility is mostly a women’s issue, Robles noted, but male factors contribute to about one-third to one-half of all cases.

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The claim that taking supplements can boost sperm counts is another common myth, he said, adding that it’s not backed by strong scientific evidence.

“Men should focus on factors that we know matter: maintaining a healthy weight, avoiding tobacco, limiting alcohol and managing chronic health conditions,” Robles advised. 

One common myth is that infertility is mostly a women’s issue, but male factors contribute to about one-third to one-half of all cases. (iStock)

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Experts recommend seeing a urologist to address fertility concerns. Robles said his approach begins with an evaluation, semen analysis, hormonal testing and medical history, while also exploring lifestyle factors.

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In addition to traditional treatment options, Robles said his fertility center also uses advanced tools that incorporate AI and robotics.

“Technologies like this are expanding options for patients who previously had very limited paths to biological parenthood,” he said.

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Goodbye, Late-Night Cravings! How To Curb Hunger and Make Weight Loss Easier

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Goodbye, Late-Night Cravings! How To Curb Hunger and Make Weight Loss Easier


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Lurking dementia risk exposed by breakthrough test 25 years before symptoms

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Lurking dementia risk exposed by breakthrough test 25 years before symptoms

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A new blood test could determine a woman’s dementia risk as early as 25 years before symptoms emerge.

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That’s according to new research from the University of California San Diego, which found that a specific biomarker protein associated with early pathological processes of Alzheimer’s disease was “strongly linked” to future dementia risk.

The researchers analyzed blood samples from 2,766 participants in the Women’s Health Initiative Memory Study in the late 1990s, according to the study’s press release. 

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The women ranged from 65 to 79 years of age and showed no signs of cognitive decline at the start of the study.

After tracking the participants for up to 25 years, the researchers concluded that the biomarker phosphorylated tau 217 (p-tau217) was “strongly associated” with future mild cognitive impairment and dementia. 

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A new blood test could determine a woman’s dementia risk as early as 25 years before symptoms emerge. (iStock)

Women who had higher levels of p-tau217 at the beginning of the study were “much more likely” to develop the disease. The findings were published today in JAMA Network Open.

“The key takeaway is that our study suggests it may be possible to detect risk of dementia two decades in advance using a simple blood test in older women,” first author Aladdin H. Shadyab, a UC San Diego associate professor of public health and medicine, told Fox News Digital. 

“These biomarkers may help us identify who is at greatest risk and develop strategies to delay or prevent dementia.”

“Our findings show that the blood biomarker p-tau217 could help identify individuals at higher risk for dementia long before symptoms begin,” he added.

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This long lead time could open the door to earlier prevention strategies and more targeted monitoring, rather than waiting until memory problems are already affecting daily life, according to Shadyab.

A specific biomarker protein associated with early pathological processes of Alzheimer’s disease was “strongly linked” to future dementia risk. (iStock)

“As the research advances, these biomarkers may help us identify who is at greatest risk and develop strategies to delay or prevent dementia,” he said.

This risk relationship wasn’t the same across the board, however. Women over 70 with higher p-tau217 levels had “poorer cognitive outcomes” compared to those under 70, as did those with the APOE ε4 gene, which is a known risk factor for Alzheimer’s disease.

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The study also found that p-tau217 was a stronger predictor of dementia in women who were randomly assigned to receive estrogen and progestin hormone therapy compared to those who received a placebo.

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“Blood-based biomarkers like p-tau217 are especially promising because they are far less invasive and potentially more accessible than brain imaging or spinal fluid tests,” said senior author Linda K. McEvoy, senior investigator at Kaiser Permanente Washington Health Research Institute and professor emeritus at the Herbert Wertheim School of Public Health, in the release. 

“Blood-based biomarkers like p-tau217 are especially promising because they are far less invasive and potentially more accessible than brain imaging or spinal fluid tests,” a researcher said. (iStock)

“This is important for accelerating research into the factors that affect the risk of dementia and for evaluating strategies that may reduce risk.”

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Blood tests for Alzheimer’s disease are still being studied and are not recommended for routine screening in people without symptoms, Shadyab noted. 

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More research is needed before this approach can be considered for clinical use prior to cognitive symptoms. 

Future studies should investigate how other factors — like genetics, hormone therapy and age-related medical conditions — might interact with plasma p-tau217, the researchers added.

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“The study examined only older women, so the findings may not necessarily apply to men or younger populations,” Shadyab noted. “We also examined overall dementia outcomes rather than specific subtypes such as Alzheimer’s disease.”

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