Health
To improve your sleep, do this activity before bed, experts suggest
Restful sleep could be a few squats away.
Participating in evening exercise could help promote better rest at night, according to new research published in the journal BMJ Open Sport & Exercise Medicine.
In particular, short bouts of resistance or strength training at night — including exercises like squats, calf raises and standing knee raises — were found to have a positive impact on sleep quality and quantity.
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In the randomized trial, 28 participants each completed one of two four-hour sessions.
One consisted of prolonged sitting. In the other session, the participants sat but took breaks every half-hour to complete three minutes of bodyweight resistance exercises.
Evening exercise has the potential to improve a person’s sleep period and total sleep time, the study revealed. (iStock)
The regular activity breaks were shown to increase average sleep period time and time spent asleep by nearly 30 minutes.
The New Zealand-based researchers did not note a significant effect on mean sleep efficiency (the ratio of total sleep time to total time in bed), wake after sleep onset (the total amount of time that a person is awake after having initially fallen asleep) or the number of awakenings during the night.
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“Performing bodyweight resistance exercise activity breaks in the evening has the potential to improve sleep period and total sleep time, and does not disrupt other aspects of sleep quality or subsequent 24-hour physical activity,” the researchers concluded.
Health benefits of evening exercise
Sleep expert Dr. Wendy Troxel, a senior behavioral and social scientist at the Rand Corporation in Utah, called this study “really exciting” in an interview with Fox News Digital.
Troxel considered the findings “particularly notable,” as there has been “controversy” surrounding the optimal timing and intensity of exercise in relation to sleep.
Walking in the evening, particularly after dinner, has a plethora of benefits, according to experts. (iStock)
“These are very short bouts of relatively low-intensity physical activity that anyone could do in their evening hours,” she said.
“And I think it really speaks to the potential harms of extended periods of sedentary activity.”
“Whether you’re old or young, we see benefits of exercise after dinner in particular.”
Being excessively sedentary comes with a “number of health consequences,” the expert warned, including a 30% increased mortality risk.
“So, this suggests that just little bouts of physical activity in the evening hours, to get you off the couch and moving … could have benefits for your sleep and your health more globally,” Troxel added.
Short breaks of light physical activity leading to better sleep speaks to the “harms of extended periods of sedentary activity,” said a sleep expert. (iStock)
Celebrity personal trainer Kollins Ezekh in Los Angeles confirmed that evening exercise can help promote better sleep by reducing stress and anxiety.
“Physical activity triggers the release of endorphins and serotonin, which naturally helps to calm the mind and body,” he told Fox News Digital.
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Exercising before bedtime can also lower the body’s core temperature, signaling that it’s time for rest, according to the fitness expert.
“Plus, the natural fatigue from a good workout makes it easier to fall asleep,” he added.
In addition to improving sleep, evening exercise can also reduce stress levels, boost metabolism and improve digestion, according to Ezekh.
A personal trainer recommends doing yoga or Pilates in the evening as a way to stretch and relax before bedtime. (iStock)
Troxel agreed that engaging in small exercise breaks can tire out the body without causing pain or overstimulation.
“It helps to prepare your body and your brain by reducing stress and expending some energy for a good night’s sleep,” she said.
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Small bouts of activity will also help the brain separate pre-bedtime activities from actual bedtime, she added.
“If you’re just sitting on the couch doing nothing for hours prior to bedtime, it’s hard for the brain to distinguish, ‘OK, bed is the time for real rest and restoration,’” she said.
Best exercises for nighttime
To avoid overstimulation, Ezekh recommended choosing low- to moderate-intensity exercises in the evening.
These might include yoga or Pilates that focus on mindful breathing, stretching and relaxation, “which can help you unwind before bed,” he said, as well as light cardio.
“Keeping the intensity moderate ensures that your body can relax into sleep rather than being wired,” said one expert. (iStock)
“A brisk walk or easy cycling can help burn off energy without making you too energized before sleep,” the trainer added.
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Bodyweight exercises such as squats, lunges or push-ups are also a great option, Ezekh said.
“Physical activity triggers the release of endorphins and serotonin, which naturally helps to calm the mind and body.”
Dr. Tina Sadarangani, nurse practitioner and assistant professor at the NYU College of Nursing, told Fox News Digital that everyone should engage in low-impact exercise, like brisk walks, after the last meal of the day.
“Whether you’re old or young, we see benefits of exercise after dinner in particular,” she said.
“We get steadier blood sugar, smoother digestion and a happier mood, and I can’t think of a single population that wouldn’t benefit from that.”
An expert suggests that everyone should engage in low-impact exercise before bed. (iStock)
In addition to movement before bed, Sadarangani recommends avoiding screen exposure before bedtime, along with stimulants like caffeine, alcohol, or tobacco and nicotine products.
It’s also important to create an environment that’s conducive to slumber, she added.
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“We have to give our bodies the signal that it’s time to sleep.”
Fox News Digital reached out to the study researchers for comment.
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A new injectable therapy is showing positive results in reducing melanoma throughout a five-year period.
The personalized mRNA cancer therapy, called intismeran autogene, combined with the cancer immunotherapy drug KEYTRUDA (pembrolizumab), is a collaboration between Merck and Moderna.
The results from the phase 2b KEYNOTE-942 study were presented at the American Society of Clinical Oncology (ASCO) Annual Meeting in Chicago on May 27.
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After about a five-year follow-up, the combo drug was found to reduce the risk of melanoma recurrence or death by 49% compared to pembrolizumab alone.
The researchers analyzed data from 157 patients with high-risk stage 3 and 4 melanoma whose cancer had been removed via surgery. The participants were split into two groups — one received the combo therapy and the other only received pembrolizumab, according to a press release.
The therapy was found to reduce the risk of melanoma recurrence or death by 49% compared to pembrolizumab alone after a five-year follow-up. (iStock)
The findings revealed that the combination group saw benefits that were “sustained and durable over time.”
Intismeran autogene is designed using mutations identified in a patient’s own tumor, with the intention of teaching the immune system what the cancer looks like so that it can recognize and attack it.
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According to the researchers, intismeran is “well-tolerated” with a “manageable” safety profile.
The most commonly cited side effects of the personalized mRNA vaccine plus KEYTRUDA were fatigue, injection-site pain, chills, fever and headache. The researchers reported no new long-term safety concerns and no severe vaccine-related adverse events.
The combination therapy is currently being evaluated in a phase 3 study — the final confirmation stage.
Patients with late-stage melanoma have a “significant risk” of cancer recurrence, according to an expert. (iStock)
In a Merck press release from January, Kyle Holen, MD, Moderna’s senior vice president and head of development, oncology and therapeutics, noted that this data highlights the “potential of a prolonged benefit … in patients with resected high-risk melanoma.”
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“We continue to invest in our platform in oncology because of encouraging outcomes like these, which illustrate mRNA’s potential in cancer care,” he said.
Dr. Marjorie Green, senior vice president and head of oncology, global clinical development at Merck Research Laboratories, also commented that for many patients with stage 3 or 4 melanoma, there is a “significant risk of recurrence following surgery.”
Researchers confirmed that the combination therapy is currently being evaluated in a phase 3 study. (iStock)
“As such, demonstrating the longer-term potential of intismeran autogene and KEYTRUDA to reduce the risk of recurrence for certain patients with melanoma is a meaningful milestone,” she said.
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The company cited encouraging five-year follow-up data and pointed to upcoming late-stage INTerpath trial results with Moderna in several hard-to-treat cancers.
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An accidental lab discovery has opened the door to entirely new ways of preventing the flu.
While investigating how influenza replicates, researchers discovered that different flu strains use completely different strategies to infiltrate human cells, SWNS reported.
By targeting the specific molecules the viruses rely on, scientists found that they could block them from entering new cells and halt their replication altogether.
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Researchers say these “fundamental insights” into seasonal influenza highlight a clear path toward developing better preventive medications.
“The hope is that fundamental, curiosity-based research like this helps to pave the way for novel strategies to treat and prevent influenza infections,” principal investigator Dr. Emily Bruce, from the University of Vermont’s Larner College of Medicine, said in the SWNS report.
While investigating how influenza replicates, researchers discovered that different flu strains use completely different strategies to infiltrate human cells. (iStock)
While several flu strains cause illness, H1N1 and H3N2 influenza A viruses are the most common. However, current flu tests cannot differentiate between them, and clinical treatments are identical for both.
Although vaccines and antivirals are available, Bruce noted a “dire” need for better medications to stop the virus from spreading cell to xxcell.
“You don’t get sick when a virus is in one cell,” he noted. “You get sick because a virus replicates itself and goes into many more cells.”
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The study, which was published in The Journal of Virology, originally aimed to map how viral RNA segments are transported within cells to create new viral particles.
The team used H1N1 and H3N2 viruses isolated from the nasal passages of positive patients in 2022.
Clinical treatments remain identical for both primary strains of the flu virus. (iStock)
During the investigation, the team unexpectedly stumbled upon a cellular pathway that blocked the virus from entering lung cells, SWNS reported.
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The data revealed that when a specific human protein called Rab11B was depleted, H3N2 viruses failed to enter human lung cells. H1N1 viruses were completely unaffected.
Using reverse genetics, the team mapped this defect and uncovered a brand-new, H3N2-specific role for Rab11B during viral entry.
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This discovery challenged the scientific assumption that all flu viruses enter cells the same way.
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“Viruses are like pirates from different countries hijacking someone’s ship,” Bruce said. “Different viruses, like different types of pirates, use different methods to get onboard.”
This discovery challenged the scientific assumption that all flu viruses enter cells the same way. (iStock)
“We had previously thought that all flu viruses used the same way to get into a cell, but we discovered that this is not true,” she went on. “H1N1 and H3N2 need different proteins to get in, and if you get rid of the right protein, a specific virus can’t get in.”
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While these findings identify a critical cellular pathway for viral entry, the study was conducted using isolated cells, the researchers acknowledged.
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Further research is needed to determine whether blocking the protein is safe and effective within a live, complex human respiratory system.
Bruce and the team hope to conduct further research to determine whether this Rab11B-dependency is a fundamental property of H3N2, or if it’s a trait unique to currently circulating flu strains.
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Eating processed meat like ham, sausage and bacon may be linked to a higher risk of certain types of cancer, according to new research.
While health organizations have already confirmed that processed meat can contribute to colon cancer, this study looked closer at cancers in the upper digestive tract, where the link has historically been less clear.
To understand these connections, researchers from the European Prospective Investigation into Cancer and Nutrition (EPIC), one of the world’s largest long-term nutrition and cancer cohorts, tracked the health and diets of 450,112 people across Europe for an average of 14 years.
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The study group included 131,426 men and 318,686 women, according to the study’s press release.
During the follow-up period, 876 people developed stomach cancer and 215 people developed esophageal adenocarcinoma, which is cancer of the tube connecting the mouth to the stomach.
For female participants, eating both processed meat and white meat was linked to an increased risk of developing the disease. (iStock)
Researchers tracked where the stomach cancers grew, separating them into the upper part of the stomach near the throat and the lower part of the stomach.
The researchers also sorted the tumors into two categories based on how the cancer cells appeared under a microscope: intestinal, which forms more organized structures, and diffuse, in which the cells are more scattered throughout the tissue.
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After adjusting for other lifestyle factors, the researchers found that for every extra 30 grams of processed meat a person ate per day, their overall risk of stomach cancer went up by 9%. Eating that same extra 30 grams a day was also linked to a 13% higher risk of esophageal adenocarcinoma.
A standard single slice of regular deli-sliced ham or lunch meat averages around 28 grams, according to USDA data and nutritional tracking databases.
An extra 20 grams of white meat, such as chicken and turkey, was linked to a 12% higher risk of cancer in the main body of the stomach. (iStock)
An extra 20 grams of white meat, such as chicken or turkey, was linked to a 12% higher risk of cancer in the main body of the stomach, the researchers noted.
The study also revealed differences between men and women. For male participants, only processed meat showed a clear, statistically significant link to a higher risk of stomach cancer. For female participants, however, eating both processed meat and white meat was linked to an increased risk.
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These findings align with global health benchmarks, particularly those established by the World Health Organization’s International Agency for Research on Cancer.
The agency has long classified processed meat as a known human carcinogen, primarily due to its strong, well-documented links to colorectal cancer.
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However, health organizations have also consistently pointed to a potential, yet less definitive, relationship between these meats and cancers of the stomach.
Eating 30 grams of processed meat a day, or the equivalent to one slice of ham, was linked to a 13% higher risk of esophageal adenocarcinoma. (iStock)
Further scientific investigation is needed to confirm the findings and to account for other underlying risk factors, such as certain stomach infections, which could interact with dietary habits.
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A key limitation of the study is its reliance on self-reported diets, which can sometimes lead to inaccuracies in how participants recall their meat consumption over time, the researchers noted.
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The findings were published in the International Journal of Cancer.
Fox News Digital reached out to the researchers requesting comment.
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