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The Effects of Fasting on Cancer

Ever since the days of Hippocrates, 2,400 years ago, fasting has been offered as a treatment for acute and chronic diseases, based on the observation that when people get sick they frequently lose their appetite.

Along with fever, decreased food consumption is one of the most common signs of infection. Often regarded as an undesirable manifestation of sickness, it’s actually an active, beneficial defense mechanism. As I discuss in my video Fasting for Cancer: What about Cachexia, chronic under-nutrition can impair our defenses, but data suggest that, in the short-term, immune function can be enhanced by lowering food intake.

Researchers have shown that the blood from starved mice was nearly eight times better at killing off the invading bacteria in a petri dish, dramatically boosting the capacity of their white blood cells to kill off the pathogens. What about people? And what about cancer?

Does Fasting Help Our Natural Killer Cells Fight Cancer Cells?

When study participants fasted for two weeks on an 80-calorie-a-day diet, not only did their white blood cells show the same kind of boost in bacteria-killing ability and antibody production, but their natural killer cell activity increased by an average of 24%. This is especially interesting because our natural killer cells don’t just help clear infections, but they also kill cancer cells. In fact, that’s how the researchers measured natural killer cell activity; they pitted them against K562 cells, which are human leukemia cells.

Fasting is said to improve anticancer immunosurveillance, or, more poetically, by “stimulating the appetite of the immune system for cancer.” So, why isn’t fasting used more to treat cancer? Because so much about cancer care revolves around keeping people’s weight up to try to counteract the cancer-wasting syndrome.

What Causes Cancer Cachexia?

Until recently, fasting therapy was not considered to be a treatment option in cancer, related to the fact that a common therapeutic goal in palliative cancer treatment is to avoid weight loss and counteract the wasting syndrome known as cachexia, which is the ultimate cause of death in many cancer cases.

Tumors are voracious, rapidly expanding and in need of a lot of energy and protein, so cancer metabolically reprograms the body to start breaking down to feed its tumors. It does this by triggering inflammation throughout the body. It’s not just that people lose their appetite. “The fundamental difference between the weight loss observed in CC [cancer cachexia] and that seen in simple starvation is the lack of reversibility with feeding alone.”

Therapeutic nutritional interventions to correct or reverse cachexia frequently fail. The best treatment for cancer cachexia, therefore, is to treat the cause and cure the cancer. In fact, maybe forcing extra nutrition on cancer patients could be playing right into the tumor’s hands. Like in pregnancy when the fetus gets first dibs on nutrients even at the mother’s expense, the tumor may be first in the feeding line. Maybe our loss of appetite when we get cancer is even a protective response.

Is Chemotherapy Enough?

As I discuss in my video Fasting Before and After Chemotherapy and Radiation, for the past 50 years, chemotherapy has been a major medical treatment for a wide range of cancers. Its main strategy has been largely based on targeting cancer cells, by means of DNA damage caused in part by the production of free radicals. Although these drugs were first believed to be very selective for tumor cells, we eventually learned that normal cells also experience severe chemotherapy-dependent damage, which can lead to dose-limiting side effects, including bone marrow and immune system suppression, fatigue, vomiting, diarrhea, and in some cases, even death.

If you do survive chemotherapy, the DNA damage to normal cells can even lead to new cancers down the road. There are cell-protecting drugs that have been tried to reduce the side effects so you can pump in higher chemo doses, but these drugs have not been shown to increase survival––in part because they may also be protecting the cancer cells. What about instead fasting for cellular protection during cancer treatment?

Fasting and Chemotherapy

Many may not recognize the role fasting can play in cancer prevention and treatment. Short-term fasting before and immediately after chemotherapy may minimize side effects, while, at the same time, it may actually make cancer cells more sensitive to treatment. That’s exciting!

During deprivation, healthy cells switch from growth to maintenance and repair, but tumor cells are unable to slow down their unbridled growth, due to growth-promoting mutations that led them to become cancer cells in the first place. This inability to adapt to starvation may represent an important Achilles’ heel for many types of cancer cells.

As a consequence of these differential responses of healthy cells versus cancer cells to short-term fasting, chemotherapy causes more DNA damage and cell suicide in tumor cells, while potentially leaving healthy cells unharmed. Thus, short-term fasting may protect healthy cells against the toxic assault of chemotherapy and cause tumor cells to be more sensitive––or at least that’s the theory.

Researchers found that, in rodents, fasting alone appears to work as well as chemotherapy. What’s more, unbridled tumor growth was also knocked down by radiation therapy—and even more so after the combination of radiation and alternate-day fasting. However, alternate-day fasting alone seemed to do as well as radiation. These data are exciting, but for mice with breast cancer. What about people?

Fasting Put to the Test Against Cancers

As I discuss in my video Fasting Before and After Chemotherapy Put to the Test, several patients diagnosed with a wide variety of cancers elected to undertake fasting prior to chemotherapy and share their experiences. They reported a reduction in fatigue, weakness, and gastrointestinal side effects while fasting and felt better across the board, with zero vomiting. The weight lost during the few days of fasting was quickly recovered by most of the patients and did not lead to any discernable harm. So, overall, fasting under care seems safe and potentially able to ameliorate side effects.

In a randomized clinical study, breast and ovarian cancer patients fasted from 36 hours before chemotherapy until 24 hours after, and fasting did appear to improve quality of life and fatigue. However, another study found no such beneficial effects. There did appear to perhaps be less bone marrow toxicity, given the higher counts of red blood cells and platelet-making cells. But no benefit when it came to saving white blood cells—the immune system cells—so that was a disappointment. Perhaps they didn’t fast long enough?

A systematic review of 22 studies found that, overall, fasting may not only reduce chemotherapy side effects (like organ damage, immune suppression, and chemotherapy-induced death), but it may also suppress tumor progression, including tumor growth and metastasis, resulting in improved survival. But, nearly all the studies were on mice and dogs. The studies on humans were limited to evaluating safety and side effects. The tumor-suppression effects of fasting––for example, its influence on tumor growth, metastasis and prognosis––sadly, were not evaluated.

Does Fasting Make Chemo More Effective?

As I discuss in my video Fasting-Mimicking Diet Before and After Chemotherapy, short-term food withdrawal during chemotherapy may begin to solve the long-standing problem with most cancer treatments: how to kill the tumor without killing the patient. Short-term fasting––for example, for 48 hours before chemo and 24 hours afterwards––may reduce side effects, so-called “chemotherapy-induced toxicity.” However, the potential tumor-suppressing effects of fasting have still not been thoroughly evaluated.

Some argue that reducing chemo’s side effects alone could improve efficacy, since patients could withstand higher doses. For example, the heart and kidney damage associated with the widely prescribed anti-cancer drugs limit their full therapeutic potential. It’s not clear, though, that maximizing the tolerated chemo dose would achieve longer survival or better quality of life. For now, I think we should just be satisfied with the fewer side effects for fewer side effects’ sake.

How Does Fasting Work?

Fasting can reduce the levels of insulin-like growth factor-1 (IGF-1), a cancer-promoting growth hormone. The reduced levels of IGF-1 mediate the differential protection of normal cells and cancer cells in response to fasting and improve chemo’s ability to kill cancer but spare normal cells.

So, reducing IGF-1 signaling may provide dual benefits by protecting normal tissues while reducing tumor progression. It may even help prevent the cancer in the first place. But fasting isn’t the only way to drop IGF-1 levels: A few days of fasting can cut levels in half, but that’s largely because protein intake is being cut. Protein is a key determinant of circulating IGF-1 levels in humans––suggesting that “reduced protein intake may become an important component of anticancer and antiaging dietary interventions,” particularly a reduction in animal protein.

Lowering Protein Intake to Lower IGF-1

If you compare those who eat strictly plant-based diets and get about the recommended daily intake of protein (0.8 grams per kg of body weight) to individuals who are just as slender but consume the higher amount of protein more typical to Americans, going on a calorie-restricted diet may lower IGF-1 a little, but eating a plant-based diet can lower it even more than going low calorie.

So, not only may a diet centered around whole plant foods down-regulate IGF-1 activity, potentially slowing the aging process, but it may be a way of turning anti-aging genes against cancer.

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December 10, 2025
Key Autoimmune Arthritis Warning Signals
Rheumatoid arthritis (RA) is a chronic autoimmune arthritis that affects millions worldwide. Recognizing the early signs and symptoms is crucial for timely treatment and preventing joint damage.

This article explores the early rheumatoid arthritis symptoms, typical RA signs, how the disease differs from other autoimmune arthritis conditions, and when to see a doctor for evaluation.

What Is Rheumatoid Arthritis?

Rheumatoid arthritis is an autoimmune arthritis condition where the immune system mistakenly attacks the body’s own joint tissues. Unlike osteoarthritis, which results from wear and tear, RA causes inflammation inside the joint lining that leads to swelling, pain, stiffness, and eventual joint destruction. It most commonly affects small joints such as those in the hands, wrists, and feet, but it can progress to larger joints as well.

RA is systemic, meaning it can also affect other organs in the body, including the heart, lungs, and eyes. While the exact cause remains unclear, genetic predisposition and environmental factors like smoking increase the risk of developing this autoimmune disorder.

What Are the Early Rheumatoid Arthritis Symptoms?

Identifying early rheumatoid arthritis symptoms is vital as immediate medical attention can slow the disease’s progression. The primary early RA signs include:
- Joint Pain and Stiffness: Inflammation causes the joints to ache, especially after periods of inactivity. This pain is often symmetrical, affecting joints on both sides of the body.
- Prolonged Morning Stiffness: One of the classic autoimmune arthritis symptoms is stiffness that lasts for more than an hour in the morning or after resting. This is different from other arthritis types where morning stiffness is typically brief.
- Joint Swelling and Redness: Inflamed joints often appear swollen, warm, and sometimes red. These signs indicate active inflammation.
- Fatigue and Malaise: General feelings of tiredness and low energy often accompany the joint symptoms. This systemic symptom is common in RA due to widespread inflammation.
- Low-grade Fever: Some individuals may experience a mild fever, signaling the autoimmune activity in the body.
These early symptoms may be subtle, making it important to monitor changes carefully.

How to Recognize RA Signs in Daily Life

Early RA signs can interfere with daily activities. People may find it difficult to perform routine tasks such as buttoning shirts, opening jars, or walking comfortably because of joint stiffness, according to the World Health Organization. Noticing symmetrical joint discomfort, for example, pain in both hands or both wrists, can be a key indicator of RA rather than mechanical injury or osteoarthritis.

The combination of joint symptoms with systemic complaints like fatigue or unexplained low-grade fever should raise suspicion for autoimmune arthritis and prompt medical evaluation.

Which Joints Are Affected First in Rheumatoid Arthritis?

RA typically targets the small joints first, particularly those in the hands, wrists, and feet. The joints around the knuckles (metacarpophalangeal joints) and the base of the fingers are commonly involved early. Unlike osteoarthritis, which often affects the thumbs and large weight-bearing joints, RA’s inflammation is characteristically symmetrical and persistent.

This pattern helps distinguish RA from other arthritis types. Recognizing which joints are affected early on supports faster diagnosis and treatment initiation.

How Is Early Rheumatoid Arthritis Diagnosed?

Diagnosing RA in its early stages involves a combination of clinical evaluation, laboratory testing, and imaging. A healthcare provider will assess for RA signs such as swollen, tender joints and review the duration and pattern of joint symptoms, as per the Centers for Disease Control and Prevention.

Laboratory tests are essential to confirm the diagnosis:
- Rheumatoid Factor (RF): An antibody present in many but not all RA patients.
- Anti-Cyclic Citrullinated Peptide (anti-CCP) Antibodies: Highly specific for RA and often present even before symptoms develop.
- Inflammatory Markers: Elevated erythrocyte sedimentation rate (ESR) or C-reactive protein (CRP) indicate active inflammation.
Imaging techniques such as X-rays can detect joint erosion, but changes may not appear early. Ultrasound and MRI are more sensitive and can identify inflammation and damage before it is visible on X-rays.

Early diagnosis is critical because starting disease-modifying antirheumatic drugs (DMARDs) early reduces joint damage and improves long-term outcomes.

What Are the Differences Between Rheumatoid Arthritis and Other Autoimmune Arthritis?

While RA is a common form of autoimmune arthritis, it is distinct from other autoimmune diseases like lupus or psoriatic arthritis.
- Lupus: Often affects skin, kidneys, and blood cells with joint symptoms but usually less severe joint erosion.
- Psoriatic Arthritis: Associated with psoriasis skin lesions and affects joints asymmetrically.
Some RA signsspecifically include symmetrical joint inflammation, presence of anti-CCP antibodies, and particular patterns of joint involvement.

Understanding these differences aids in accurate diagnosis and tailored treatment approaches.

When Should You See a Doctor for Rheumatoid Arthritis Symptoms?

Prompt medical consultation is recommended when experiencing persistent joint pain, swelling, and stiffness lasting more than six weeks, especially if these symptoms involve multiple joints on both sides of the body.

Early signs such as prolonged morning stiffness and unexplained fatigue coupled with joint discomfort are also red flags. Since RA can cause irreversible joint damage, early intervention by a rheumatologist significantly improves prognosis.

How Can Early Rheumatoid Arthritis Be Managed?

Effective early management focuses on controlling inflammation to prevent joint damage and improve quality of life.

Disease-Modifying Antirheumatic Drugs (DMARDs): Medications like methotrexate reduce immune system activity and slow progression.
- Biologic Therapies: Target specific immune system components to suppress inflammation.
- Physical Therapy: Helps maintain joint flexibility and muscle strength.
- Lifestyle Adjustments: Regular exercise, balanced diet, and quitting smoking support treatment effectiveness.
Early, aggressive treatment strategies improve symptoms and reduce long-term disability associated with RA.

Frequently Asked Questions

1. Can rheumatoid arthritis affect people of all ages?

While RA is more common in middle-aged adults, it can affect individuals of any age, including children (known as juvenile idiopathic arthritis) and the elderly. Age does not exclude anyone from developing this autoimmune arthritis.

2. Are there specific lifestyle factors that can trigger rheumatoid arthritis flare-ups?

Certain factors like stress, infections, smoking, and poor diet may exacerbate inflammation and trigger RA flare-ups. Managing these triggers alongside medical treatment can help reduce symptom severity.

3. How do gender and genetics influence the risk of developing RA?

Women are two to three times more likely to develop rheumatoid arthritis than men, likely due to hormonal and genetic influences. A family history of autoimmune arthritis also increases individual risk.

4. What role does diet play in managing autoimmune arthritis symptoms?

While no specific diet cures RA, anti-inflammatory foods such as omega-3 rich fish, fruits, vegetables, and whole grains may help reduce inflammation and support overall joint health when combined with medical treatment.
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December 10, 2025
Evyatar Nitzany on Balancing Professional Life with Physical Activity

Staying active throughout the workday isn’t just about fitness—it’s about maintaining energy, focus, and long-term well-being. In today’s work culture, where professionals are often glued to screens and tied to tight schedules, staying active can feel like a luxury rather than a necessity. As Evyatar Nitzany notes, even small efforts to incorporate more physical activity can lead to noticeable improvements in mood, productivity, and resilience.

The key lies in finding what works for your lifestyle and making it a consistent, yet flexible, part of your day. By shifting the mindset around physical activity and embracing even the simplest changes, professionals can foster a healthier work-life rhythm that supports their physical and mental health.

Why Staying Active Matters

Regular movement during the day supports physical health and mental clarity. Professionals who stay active often report feeling more alert and better able to manage stress throughout the day. Even light activity can help reduce the fatigue that builds up from sitting for long periods.

When physical activity is part of a daily routine, it can lead to better posture, improved focus, and greater job satisfaction. A simple walk during a lunch break or light stretching between meetings can make a noticeable difference in energy levels. Those who prioritize staying active tend to recover faster from mental fatigue and maintain a more balanced mood across high-pressure workdays.

Barriers for Busy Professionals

Busy schedules and demanding workloads often leave little room for physical activity. It’s not uncommon for professionals to feel drained after long hours in front of a screen or in back-to-back meetings. The mental load of work can make even a short walk seem like an extra task rather than a break.

In many office settings, the atmosphere itself can discourage movement. Sitting for extended periods becomes the norm, especially when meetings are virtual or held back-to-back. Some workplaces also lack facilities or policies that encourage taking active breaks, leaving employees feeling stuck in sedentary routines.

Balancing personal responsibilities outside of work adds another layer of difficulty. Between commuting, family duties, and errands, finding time to move can feel like a luxury. Over time, this lack of regular activity can lead to fatigue, diminished motivation, and even minor health issues that get brushed aside.

Simple Ways to Add Physical Activity into the Workday

Active habits don’t always require major changes—they often begin with small shifts in routine. Choosing to take the stairs instead of the elevator or walking during a phone call can break up long periods of sitting without disrupting workflow. These minor adjustments add up over the week. Even setting a timer to stand up every hour can make a difference in how the body feels.

Some find that brief activities between tasks help them reset mentally. A short walk around the building or even a few minutes of stretching at the desk can improve circulation and refresh focus. These quick breaks can often lead to a clearer mind and a more creative approach to problem-solving.

Incorporating activity into the workday can even make meetings more engaging. Standing discussions or walking meetings not only boost energy but also encourage more dynamic conversations. These alternatives help reduce the stiffness and sluggishness that often come with sitting all day.

Choosing Activities That Fit Your Lifestyle

The best kind of physical activity is the one that feels manageable and enjoyable within your daily routine. A person juggling early meetings might prefer a short yoga session at home, while someone with a free lunch hour could use that time for a brisk walk outdoors. The key is to align with your schedule, not work against it. Making the activity convenient increases the chances of sticking with it.

When selecting an activity, it helps to consider your energy levels throughout the day. Some thrive on early morning workouts, while others find their rhythm in the evening after the workday winds down. What matters most is creating a rhythm that feels natural and doesn’t add stress to an already packed schedule.

Building Habits That Stick

Starting small often leads to lasting change. Aiming for consistency over perfection can be more effective in the long run. Setting a simple reminder on your phone or linking actions to an existing habit—like stretching after pouring your morning coffee—can make the new routine feel second nature.

Progress doesn’t always come in leaps. Tracking through an app or journal can highlight patterns and boost motivation on days when energy feels low. When the routine is flexible and forgiving, it becomes easier to maintain through busy and unpredictable schedules.

Support from those around you makes a difference. When coworkers encourage short breaks or join in a lunchtime walk, staying active feels less like a solo effort and more like a shared norm.

Organizations that prioritize employee wellness are seeing the benefits of flexible schedules and active spaces. When leadership models healthy habits, others tend to follow.

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December 9, 2025
How Malaria Spreads | Malaria
Causes

Malaria is a disease caused by a parasite.
How it spreads

Most people get malaria when bitten by an infective mosquito carrying the malaria parasite. Only female Anopheles mosquitoes can spread malaria from one person to another. For the Anopheles mosquito to become infective, they must bite, or take a blood meal, from a person already infected with the malaria parasites. About one week later, that same mosquito will bite the next person and subsequently inject the parasites via her saliva. And the cycle of infection continues.

In rare occasions, malaria can spread through

Blood transfusions,

Organ transplant,

Sharing needles or syringes contaminated with malaria-infected blood, or

Congenitally, meaning from a mother to her unborn infant before or during delivery.

Ways malaria does not spread

Malaria is not contagious. People can’t spread malaria to other people like a cold or the flu. You can’t get malaria through casual contact (sitting next to a person with malaria), close physical contact, or even sexual contact.
Risk factors

Anyone can get malaria. Most cases occur in people who live in countries with widespread malaria. These countries are also called malaria-endemic regions. People from or living in countries with no malaria can become infected when they travel to countries with malaria.

Plasmodium falciparum is the parasite species causing malaria that can be severe and life-threatening. It is very common in many countries in Africa south of the Sahara Desert.
Populations most at risk

Individuals with the most risk of getting very sick and dying from malaria include

People who have little or no recent exposure to malaria parasites. This can include young children and pregnant women or travelers coming from areas with no malaria.

People heavily exposed to the bites of mosquitoes infected with P. falciparum.

People living in rural areas who lack access to health care.

Due to these risk factors, an estimated 90% of deaths caused by malaria occur in Africa south of the Sahara Desert. And most of these deaths occur in children under 5 years of age.
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December 9, 2025
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December 9, 2025
Are We Wired to Want Stuff?

I’ll never forget a holiday moment a few years ago, when I found myself in a negotiation with my younger daughter over her gift list. In theory, I’ve never wanted my kids to make lists of things they want for Christmas and Hanukkah. But we did “go see Santa” when they were younger, and they did prepare to ask him for a gift, so I’ve never really put my money where my mouth is.

Anyway, my daughter was in the back of the car rattling off all the things she wanted for Christmas, excitedly, as though it were a done deal and she would soon be receiving everything she ever hoped for.

And I was anxiously trying to do damage control. I explained that Santa only brings one toy (“Nah-ah, Mom, he brought Ella THREE last year!”). Santa can’t bring live animals (she passionately wanted a live llama). And if your grandparents get you Uggs instead of Payless knock-offs, you won’t get any other presents from them (economic logic lost on a seven-year-old).

I thought I was going to lose my mind. I’d been trying to create special holiday traditions that foster positive emotions like gratitude and altruism—traditions that would bring meaning, connection, and positive memories. And it all seemed to be falling on deaf ears. My children had wish-lists longer than they were tall. Even my parents were fighting me on going to church Christmas Eve, because they thought it would cut into the gift exchange.

I know I’m not alone; nearly all of my coaching clients have expressed similar dismay. So if we don’t want our children to be whipped into a consumer frenzy, and we value other things, why does this happen, year after year?

One answer, of course, is that on some level our society has come to believe that our economy depends on a gift giving extravaganza, and that the holidays wouldn’t be fun without all the gifts. I’ve been reflecting on this, and on the other forces at work this time of year. Here’s why I think we want, want, want so much stuff come the holidays.

Why Holidays Are About “Wanting” Stuff

1. We systematically confuse gratification, which is fleeting, with real joy or lasting happiness.

It’s a complex concept for a seven-year-old (and sometimes, for a 37-year-old): We can feel gratified when we get something new—we might even get a hit of pleasure—but that gratification isn’t really the same thing as happiness.

Think of how gratitude feels—or compassion, inspiration, or awe. Think of how you feel when you are madly in love with your new baby, or amorous towards your longtime spouse. Those are deep positive emotions—and to me, they’re the positive emotions that are at the foundation of a happy life.

Gratification still feels good. It is central to our brain’s reward and motivation systems. But when we confuse it with actual happiness, we think that we can’t really be happy—or that our kids won’t be happy—without all the gifts and shopping.

2. Our brains are hardwired to pursue rewards. Happiness is a reward. It’s not that we aren’t built to pursue happiness, because we are.

But the key word here is pursue: Our brain’s built-in reward system motivates us toward all the carrots, large and small, that are dangling out there. We’ll pursue anything that seems like a reward, and our kids will, too.

When our brain identifies a possible reward, it releases a powerful neurotransmitter called dopamine. That dopamine rush propels us toward the reward. Dopamine creates a very real desire for the carrot dangled in front of us.

It makes us more susceptible to other temptations as well, which is why when we decide that we want a cashmere sweater, that cookie over there suddenly looks pretty good, and so do those cute Pottery Barn dishes. High dopamine levels amplify the appeal of immediate gratification (which is why you suddenly can’t stop checking your email), and makes us less concerned about long-term consequences (like your credit card bill).

Unfortunately, our brain doesn’t distinguish between rewards that actually will make us happier and the things that won’t. Dopamine just motivates us to chase them all. In that way, we are wired to want all kinds of things.

3. All the carrots being dangled out there are dizzying.

They don’t call it neuro-marketing for nothing—believe me, the advertisers know how to stimulate that dopamine rush in our children.

And how does a kid pursue a reward in December? They put it on their wish-list, then endlessly nag us until we break down and concede that, yes, sometimes Santa does bring more than one gift. Or that every night of Hanukkah can bring a “little something.”

So when our kids seem greedy or materialistic at this time of year, it doesn’t mean that we’ve failed to instill good values in them, or that they are spoiled and bratty. It means that they are human, and that they are under the siege of a marketing-induced dopamine rush.

What’s the wisdom in the wanting?

This is an important lesson for our kids to learn! Here’s how we can help: We can teach them to recognize what makes them want, want, want. We can teach them to realize when they are being manipulated by advertisers.

This is hard, but I’ve seen that it’s possible: The other day, my older daughter was barely watching a distant TV in a Thai restaurant, and she said, “Wow, I know that commercial was meant to make me want those pants, and it WORKED. I really want those pants. I feel like I might be happier if I had THOSE PANTS.” She still wanted the pants, of course, but at least she was gaining some insight into her desire. She couldn’t prevent the dopamine rush, but she could respond to it.

Finally, by creating meaningful traditions, we can teach our kids what truly will bring them lasting happiness during the holidays—like starting a gratitude tradition or helping others. Those are the things that they really will remember.

This article originally appeared on Greater Good, the online magazine of UC Berkeley’s Greater Good Science Center, one of Mindful’s partners. To view the original article, click here. GGSC’s coverage of gratitude is sponsored by the John Templeton Foundation as part of the Expanding Gratitude project.

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December 8, 2025
Self-Care for Busy Lives: Quick and Easy Tips to Reduce Stress and Increase Productivity
Introduction to Self-Care for Busy Lives

In today’s fast-paced world, it’s easy to get caught up in the hustle and bustle of daily life. With work, family, and social obligations, it can be challenging to find time for oneself. However, neglecting self-care can lead to burnout, decreased productivity, and a weakened immune system. The good news is that self-care doesn’t have to be time-consuming or expensive. With a few quick and easy tips, you can reduce stress and increase productivity, even with a busy schedule.

Understanding the Importance of Self-Care

Self-care is not just a luxury, it’s a necessity. It’s essential to take care of your physical, emotional, and mental well-being to maintain a healthy work-life balance. When you prioritize self-care, you’ll experience improved mood, increased energy, and enhanced focus. Self-care is not selfish; it’s essential to being the best version of yourself. By incorporating self-care into your daily routine, you’ll be better equipped to handle the demands of your busy life.

Quick and Easy Self-Care Tips

Here are some quick and easy self-care tips to help you reduce stress and increase productivity:
- Take a few deep breaths: When you’re feeling overwhelmed, take a few minutes to breathe deeply and slowly. This simple technique can help calm your mind and reduce stress.
- Get moving: Exercise is a great way to reduce stress and increase energy. Even a short walk or some stretching exercises can make a big difference.
- Practice gratitude: Take a minute each day to reflect on the things you’re grateful for. This helps shift your focus to the positive aspects of your life.
- Connect with nature: Spend time outdoors, whether it’s walking in a park, hiking, or simply sitting in a garden or on a balcony with plants.
- Use positive self-talk: Be kind to yourself and practice positive affirmations. This helps to boost your mood and confidence.
Time Management for Self-Care

Effective time management is crucial for incorporating self-care into your busy schedule. Here are some tips to help you make time for self-care:
- Schedule self-care: Treat self-care as a non-negotiable part of your daily routine, just like brushing your teeth or taking a shower.
- Start small: Begin with small, manageable self-care activities, such as taking a few deep breaths or going for a short walk.
- Prioritize: Identify the most important self-care activities for you and prioritize them.
- Use your commute: Use your commute to practice self-care, such as listening to a podcast, meditating, or reading a book.
Self-Care for the Mind

Taking care of your mental health is essential for overall well-being. Here are some self-care tips for the mind:
- Meditate: Meditation is a powerful tool for reducing stress and increasing focus. Even a few minutes a day can make a big difference.
- Practice mindfulness: Be present in the moment and focus on your thoughts, feelings, and sensations.
- Read: Reading can be a great way to relax and escape from the stresses of daily life.
- Learn something new: Engage in a hobby or activity that challenges your mind and helps you learn something new.
Self-Care for the Body

Taking care of your physical health is essential for overall well-being. Here are some self-care tips for the body:
- Get enough sleep: Aim for 7-8 hours of sleep per night to help your body and mind recharge.
- Eat a healthy diet: Fuel your body with a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein.
- Stay hydrated: Drink plenty of water throughout the day to help your body function at its best.
- Exercise regularly: Aim for at least 30 minutes of moderate-intensity exercise per day to help reduce stress and increase energy.
Self-Care for the Soul

Taking care of your emotional and spiritual well-being is essential for overall happiness. Here are some self-care tips for the soul:
- Connect with loved ones: Spend quality time with family and friends to help you feel connected and supported.
- Practice self-compassion: Be kind and understanding with yourself, just as you would with a close friend.
- Engage in activities that bring you joy: Whether it’s painting, playing music, or cooking, make time for activities that bring you happiness and fulfillment.
- Practice forgiveness: Let go of grudges and forgive yourself and others to help you move forward and find peace.
Conclusion

Self-care is not a luxury, it’s a necessity. By incorporating quick and easy self-care tips into your daily routine, you can reduce stress and increase productivity, even with a busy schedule. Remember to prioritize self-care, schedule it into your daily routine, and start small. Take care of your physical, emotional, and mental well-being, and make time for activities that bring you joy and fulfillment. By prioritizing self-care, you’ll be better equipped to handle the demands of your busy life and live a happier, healthier, and more balanced life.

FAQs

Here are some frequently asked questions about self-care:

Q: What is self-care?
A: Self-care is the practice of taking care of one’s physical, emotional, and mental well-being.

Q: Why is self-care important?
A: Self-care is essential for maintaining a healthy work-life balance, reducing stress, and increasing productivity.

Q: How can I incorporate self-care into my busy schedule?
A: Start small, schedule self-care into your daily routine, and prioritize activities that bring you joy and fulfillment.

Q: What are some quick and easy self-care tips?
A: Take a few deep breaths, get moving, practice gratitude, connect with nature, and use positive self-talk.

Q: How can I prioritize self-care when I’m feeling overwhelmed?
A: Start by taking a few minutes each day to breathe deeply and slowly, and then gradually add more self-care activities into your routine.

Q: Is self-care selfish?
A: No, self-care is not selfish. It’s essential to taking care of oneself to maintain a healthy and balanced life.

Q: How can I make self-care a habit?
A: Schedule self-care into your daily routine, start small, and be consistent. Remember, self-care is a non-negotiable part of maintaining a healthy and happy life.
December 8, 2025
Islam Wardak on Why Diet and Exercise Aren’t Enough Without Spinal Health

When it comes to personal health, many people focus on visible markers, such as weight, diet, or fitness levels. While these are important, Islam Wardak notes that deeper systems often go unnoticed—particularly those related to spinal health. The spine plays a central role in how the body functions, communicates, and recovers.

Fatigue, poor posture, and chronic aches can all be traced back to the spine, yet it’s rarely addressed until pain becomes chronic. Being mindful doesn’t demand a complete lifestyle overhaul, just small, consistent actions that protect and enhance one of the body’s most vital structures.

The Spine’s Role

The spine is more than just a structural support—it’s a central highway for the nervous system. Signals between your brain and body travel through the spinal cord, influencing everything from digestion to circulation. If alignment is off, these signals can be disrupted, creating a ripple effect across multiple systems. This kind of interference can exacerbate existing conditions or slow down the body’s natural repair processes.

When people experience low energy, poor sleep, or sluggish recovery after workouts, the spine is rarely the first thing they consider. Yet even minor misalignments can interfere with how the body heals, performs, and manages stress. A misfiring nervous system can quietly hinder progress, even when your diet and workouts are on point. In athletes and active individuals, this becomes even more important as spinal tension can limit strength and flexibility gains.

Signs Your Spine Needs Attention

Tight shoulders, recurring headaches, or a stiff lower back might seem like minor annoyances, but they can be signals of an underlying spinal imbalance. Many people attribute these issues to stress or aging without realizing they may stem from poor spinal alignment. Subtle warning signs like uneven shoe wear or one hip sitting higher than the other can also indicate an imbalance.

Postural changes, like slouching at a desk or carrying weight unevenly, can gradually lead to discomfort that limits mobility. When these patterns go unchecked, they can reduce the benefits of exercise by restricting movement or increasing the risk of strain. Paying attention to these early signs can make a meaningful difference in long-term health. Even small adjustments in posture or work habits can ease pressure and restore better spinal alignment.

The Limits of Diet and Exercise

Clean eating and regular workouts are often seen as the gold standard for health, yet many still experience plateaus or unexplained fatigue despite their best efforts. What’s often overlooked is how spinal misalignment can restrict blood flow, compress nerves, and reduce the body’s ability to fully recover from physical activity.

You might follow a strict meal plan and train consistently, but if your spine isn’t supporting your body efficiently, nutrients may not get absorbed properly, or muscles might not engage as they should. This can leave you feeling like your progress doesn’t match your effort, leading to frustration and burnout over time. Addressing spinal health can often reignite progress and bring balance back into a wellness routine.

Everyday Habits That Support Spinal Health

Long hours at a desk, poor posture while scrolling on a phone, or even sleeping in awkward positions can gradually wear down spinal alignment. Making small adjustments—like setting up a more ergonomic workspace or taking walking breaks—can ease that strain and promote better balance throughout the day.

Daily exercise matters, especially when it includes activities that strengthen the core and encourage flexibility. Simple habits like stretching upon waking or staying mindful of your posture while standing in line can go a long way. Over time, these efforts help reinforce spinal stability and overall resilience.

Building a Stronger Wellness Foundation

True wellness isn’t about one perfect habit—it’s about how your systems work together. When spinal health is factored into your routine alongside nutrition and exercise, everything starts to function more cohesively. The body recovers faster, moves with greater efficiency, and responds better to healthy habits.

Integrating spinal care into your lifestyle doesn’t require dramatic changes. It’s more about awareness and alignment—literally and figuratively. When the spine is supported, the entire body benefits, laying a more stable foundation for long-term vitality.

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December 8, 2025
Prehabilitation 101: How Injury Prevention Exercises Can Save You Time and Pain (Target keywords: prehabilitation, injury prevention, exercises)
As the old adage goes, “an ounce of prevention is worth a pound of cure.” This saying couldn’t be more relevant when it comes to our physical health, particularly in the context of injury prevention. Prehabilitation, a proactive approach to preventing injuries, has become an essential aspect of fitness and athletic training. By incorporating prehabilitation exercises into one’s routine, individuals can significantly reduce the risk of injury, thereby saving time and pain in the long run.

What is Prehabilitation?

Prehabilitation refers to the practice of engaging in specific exercises and stretches designed to strengthen muscles, improve flexibility, and enhance overall physical resilience. The primary goal of prehabilitation is to prevent injuries from occurring in the first place, rather than treating them after they happen. By identifying potential weaknesses and vulnerabilities in the body, individuals can take proactive steps to address these issues before they become major problems.

The Importance of Injury Prevention

Injuries can be a significant setback for anyone, regardless of their fitness level or athletic background. Not only can they be painful and debilitating, but they can also lead to extended periods of downtime, causing frustration and disappointment. Moreover, injuries can have long-term consequences, such as chronic pain, limited mobility, and reduced overall quality of life. By prioritizing injury prevention through prehabilitation exercises, individuals can minimize the risk of injury and maintain optimal physical function.

Prehabilitation Exercises for Common Injuries

Certain exercises can help prevent common injuries, such as:
- Knee Injuries: Strengthening the muscles around the knee, including the quadriceps, hamstrings, and hip flexors, can help prevent knee injuries. Exercises like squats, lunges, and leg press can be effective in this regard.
- Shoulder Injuries: Strengthening the muscles of the shoulder, including the rotator cuff and scapular stabilizers, can help prevent shoulder injuries. Exercises like shoulder rotations, lateral raises, and scapular push-ups can be beneficial.
- Lower Back Injuries: Strengthening the core muscles, including the abdominals and back muscles, can help prevent lower back injuries. Exercises like planks, bridges, and pelvic tilts can be effective in this regard.
Incorporating Prehabilitation into Your Routine

Incorporating prehabilitation exercises into one’s routine can be simple and straightforward. Here are some tips:
- Start Slow: Begin with gentle exercises and gradually increase intensity and difficulty as your body adapts.
- Focus on Functional Movements: Incorporate exercises that mimic daily movements and activities, such as squats, lunges, and step-ups.
- Listen to Your Body: Pay attention to your body’s signals, and rest when needed. It’s essential to balance exercise with recovery to avoid overtraining and injury.
- Make it a Habit: Incorporate prehabilitation exercises into your daily routine, such as during warm-ups or cool-downs, to make them a habitual part of your fitness regimen.
The Benefits of Prehabilitation

The benefits of prehabilitation are numerous and well-documented. Some of the advantages of incorporating prehabilitation exercises into your routine include:
- Reduced Injury Risk: Prehabilitation exercises can help prevent injuries by strengthening muscles, improving flexibility, and enhancing overall physical resilience.
- Improved Performance: By reducing the risk of injury, prehabilitation exercises can help individuals perform at their best, whether in sports, fitness, or daily activities.
- Enhanced Recovery: Prehabilitation exercises can also aid in recovery after exercise or competition, reducing muscle soreness and improving overall physical function.
- Long-Term Health: Prioritizing prehabilitation can have long-term health benefits, reducing the risk of chronic pain, limited mobility, and reduced overall quality of life.
Common Prehabilitation Exercises

Some common prehabilitation exercises that can be incorporated into your routine include:
- Foam Rolling: Foam rolling can help improve flexibility, reduce muscle tension, and enhance overall physical resilience.
- Stretching: Static stretching, dynamic stretching, and mobility exercises can help improve flexibility, reduce muscle tension, and enhance overall physical function.
- Strengthening Exercises: Resistance band exercises, free weights, and bodyweight exercises can help strengthen muscles, improve overall physical resilience, and reduce the risk of injury.
- Plyometrics and Agility Drills: Plyometric exercises, such as jump squats and box jumps, and agility drills, such as cone drills and ladder drills, can help improve power, speed, and agility, while also reducing the risk of injury.
Conclusion

In conclusion, prehabilitation is a proactive approach to preventing injuries that can have a significant impact on one’s quality of life. By incorporating prehabilitation exercises into your routine, you can reduce the risk of injury, improve performance, and enhance overall physical function. Remember to start slow, focus on functional movements, listen to your body, and make prehabilitation a habitual part of your fitness regimen. With consistent practice and dedication, you can reap the benefits of prehabilitation and maintain optimal physical health for years to come.

Frequently Asked Questions

Q: What is the difference between prehabilitation and rehabilitation?
A: Prehabilitation refers to the practice of preventing injuries before they occur, while rehabilitation refers to the process of treating and recovering from an injury.

Q: How often should I incorporate prehabilitation exercises into my routine?
A: It’s recommended to incorporate prehabilitation exercises into your routine 2-3 times per week, with at least one day of rest in between.

Q: Can prehabilitation exercises help with chronic pain?
A: Yes, prehabilitation exercises can help alleviate chronic pain by strengthening muscles, improving flexibility, and enhancing overall physical resilience.

Q: Are prehabilitation exercises only for athletes?
A: No, prehabilitation exercises are beneficial for anyone, regardless of fitness level or athletic background, as they can help prevent injuries and improve overall physical function.

Q: How long does it take to see results from prehabilitation exercises?
A: The benefits of prehabilitation exercises can be seen in as little as a few weeks, but consistent practice and dedication are necessary to achieve optimal results.

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December 7, 2025
Malaria’s Comeback in the U.S. | Johns Hopkins

For the first time in 20 years, the U.S. has recorded homegrown malaria cases.

The country sees about 2,000–2,500 malaria cases each year linked to travel to malaria-endemic areas such as sub-Saharan Africa and parts of South America and Southeast Asia—but the nine locally transmitted cases seen so far this year were contracted by people who hadn’t recently traveled to these areas. Seven cases were recorded in Florida, and one each in Texas and Maryland.

Malaria experts say this handful of cases is no cause for panic—catching malaria in the U.S. is still highly unlikely. But they also underscore that if malaria and other diseases are re-emerging, or emerging in places where they haven’t previously been, it is a cause for concern.

Malaria’s History in North America

In the early 20th century, “malaria was common even as far north as Cleveland,” says Prakash Srinivasan, PhD, MS, an assistant professor in Molecular Microbiology and Immunology and at the Johns Hopkins Malaria Research Institute.

The disease was endemic in the U.S. until the 1950s. In 1951, malaria was considered eliminated from the country.

Many factors contributed to achieving that status. Industrialization, the clearing of wetlands where mosquitoes breed, the use of insecticides and window screens—on top of public health measures like malaria-preventing drugs and improved diagnostics—were “game changers” in the U.S. and most other Western countries in terms of stamping out the disease, says Srinivasan.

Anopheles mosquitoes—the genus that carries malaria—is still present in the U.S. “But because malaria transmission in the United States has not been a big issue, there is no surveillance of Anopheles populations,” explains Photini Sinnis, MD, a professor in MMI and at the Johns Hopkins Malaria Research Institute.

The Vectors and the Parasites

Malaria transmission “is a relationship between a mosquito, a parasite, and a person,” says Sinnis. A female Anopheles mosquito must be infected with the malaria parasite in order to pass on an infection. But there are many variables.

The lifespan of an Anopheles mosquito is typically a few weeks to a month, and in that time female mosquitoes feed on blood, which they need as a source of energy to mature eggs. A mosquito will typically take a couple of blood meals during its lifespan. The malaria parasite can persist in the mosquito for weeks, so it does have the potential to transmit to multiple people—but “the chances are pretty low,” explains Srinivasan.

And that’s why we’re seeing isolated cases, and not clusters or larger outbreaks.

Another factor: Not all Anopheles species transmit malaria the same way.

“It’s about how anthropophilic the mosquito is—how much it prefers to bite humans. Malaria parasites are very species-specific,” Sinnis explains. The various species of Anopheles in the U.S. will bite humans “maybe 30% to 50% of the time.” If a human is not available, they may bite a dog or another mammal instead, breaking the cycle of human infection.

The Anopheles mosquitoes found in sub-Saharan Africa, on the other hand, bite humans 98% of the time—making it far easier for the cycle of human infections to continue.

Another reason that not all malaria infections are the same: There are multiple malaria-causing parasites. The most deadly is Plasmodium falciparum, says Sinnis, which is most common in sub-Saharan Africa, where malaria kills over 600,000 people every year—95% of them children under age 5.

“It is estimated that one child dies of malaria every minute,” says Srinivasan.

Another malaria parasite, Plasmodium vivax, is more prevalent in South America and Southeast Asia and generally causes less severe disease—and is therefore less deadly.

How Malaria Likely (re)Appeared in the U.S.

Anopheles mosquitoes capable of carrying malaria are still very much present in the U.S.—they’ve just had very few opportunities to transmit the parasite because there are so few infected people to feed on.

Experts believe that this new spate of locally transmitted cases likely occurred because a specific set of circumstances aligned: A person infected with malaria traveled to the U.S. from a malaria-endemic area and was bitten by a local Anopheles mosquito, which picked up the parasite and then bit someone else, passing on the parasite.

While the case in Maryland is confirmed as linked to P. falciparum, those in Florida and Texas are believed to be linked to P. vivax, more likely originating in travelers from South America.

Symptoms and Treatments

Malaria causes flu-like symptoms like fever, body aches, vomiting, and chills. The disease can be treated with effective antimalarials and IV fluids, but it’s essential to catch it early.

A telltale sign of infection is cycles of fever every couple of days, which coincide with the life cycle of the parasite in the blood.

People in the U.S. needn’t panic, or even avoid spending time outdoors in hot and humid areas where mosquitoes thrive. But it’s worth knowing the symptoms and risks, Srinivasan advises: “If you have a fever, and they can’t figure out why you have a fever, [and] if you spend a lot of time outside where there’s a lot of heat and humidity, [malaria] should be considered, particularly because when you catch it early, you can treat it.”

Without treatment, the disease can progress to very severe or cerebral malaria. “Once you reach the cerebral malaria stage, even after anti-malarial treatment, [the] mortality rate can be as high as 20% to 25%,” Srinivasan says.

Malaria’s Expanding Territory and What We Can Expect in the Future

The U.S. does not currently have the conditions for a major outbreak, Sinnis explains. The country doesn’t have the species of mosquito that makes malaria so prevalent in sub-Saharan Africa—Anopheles gambiae. Plus, the cold of winter wipes out mosquito populations each year.

But conditions are becoming more favorable for malaria transmission. Warmer winters are giving the Anopheles mosquitoes an opportunity to start reproducing earlier—meaning that their populations grow to the point where they have a higher probability of biting an infected person who has been to a malaria-endemic area.

“These changes in the environment could be more conducive for these mosquitoes to establish a niche,” says Srinivasan. Plus, the uptick of travel since the downturn of COVID—and globalization in general—makes it easier for malaria to move around.

The post-COVID surge in travel has increased the reservoir for infection. Mosquitoes can reach new locations by “hitching a ride on cargo planes or ships, or passenger planes,” he says.

It remains to be seen whether more homegrown cases can be expected in the U.S. Sinnis says the next five years will be critical to understanding how much of a threat malaria really poses to the U.S. Either way, she hopes that this year’s cases will encourage more surveillance of Anopheles mosquitoes in the U.S.

“Is this just a random event? Or is this a harbinger of things to come? It may be that there are going to be sporadic cases here to stay. We don’t know yet. Time will tell,” says Sinnis.

Annalies Winny is a producer and writer at the Johns Hopkins Bloomberg School of Public Health

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December 7, 2025