Job stress, relationship anxieties, financial worries, and looming deadlines, all these worrying thoughts can leave your mind racing, making it difficult to get a restful night’s sleep. Want to know how to calm your mind? Well, deal with these thoughts head-on, so that they don’t follow you to bed.
According to a board certified physician and certified sleep specialist, Dr. Angela Holiday Bell, also known as “the sleep_md” on social media, the secret to calming your mind before sleep is not avoiding these thoughts, but addressing them during a scheduled “worry time”.
“Stress triggers cortisol, the fight or flight hormone which keeps your brain awake and makes it harder to fall asleep,” Dr. Bell wrote on her Instagram page, sharing practical hacks for calming the mind before bed.
“Stress can steal your sleep, but these tips can help you take control,” Dr Bell wrote.
Schedule a ”worry time”:
Dr. Bell suggests a simple but effective technique to manage your worries: schedule a “worry time.” Set aside 10 to 15 minutes during your day to write down your racing thoughts. This allows you to unload your stress before it crowds your mind at bedtime. The key is the timing, make sure this worry session happens well ahead so that by the time you get into bed, you will have already “offloaded” your concerns, Dr.Bell explained.
Adopt a breathing technique:
While most breathing exercises are effective for calming the mind, Dr. Bell offers a quick and simple 4-7-8 technique for those short on time. In just seconds, this method can help you relax and drift into restful sleep.
“Breathe in for 4 seconds, hold for 7 seconds and exhale for 8 seconds. This technique lowers your heart rate and relaxes your nervous system,” she wrote in her Instagram post.
Set a Bedtime Winds Down Alarm:
Setting up a consistent sleep schedule is often the first step specialists recommend for improving poor sleep. Dr. Bell advises setting an alarm as a nightly reminder to prepare for bedtime, ideally 30 to 60 minutes before your scheduled sleep time. This signals your brain that it’s time to wind down. Use this time for calming activities like breathing exercises or progressive relaxation techniques to help your body transition into a restful state.
Prediabetes could be the beginning of all your chronic woes, paving the way for diabetes and its potentially irreversible health consequences. But what if you could reverse the condition without medications or complicated treatments? According to a nutritionist, all it takes is timely action—combining the right exercise with a nutritious diet.
Adrian Chavez, a nutritionist specializing in weight loss and blood sugar management, recently shared his simple strategies to reverse prediabetes on social media. “If I had prediabetes and wanted to reverse it in 2025, here’s exactly what I would do,” Chavez wrote in an Instagram post, offering practical advice to help people take control of their health.
“As someone who spent my entire PhD studying this topic, I can confidently say this is the most evidence-based approach to this issue, Chavez wrote.
Exercise:
Getting adequate physical activity is the first step Chavez recommends. “A single exercise session (if done correctly) can reduce blood sugar levels up to 2-3 days,” Chavez explained. For those who can make exercise a habit, for example, training every other day, blood sugar levels will show continuous improvement.
Although both cardio and strength training are beneficial, Chavez believes that combining both would be the best option.
Nutrition:
What you eat and the timing of your meals play a vital role in managing blood sugar levels. Chavez also stresses the importance of monitoring total calorie intake, being mindful of the types of carbs you include, and ensuring you get enough protein and micronutrients to support overall health.
“You have to eat the right amount of calories for your needs. In most cases, this means eating in an energy deficit (less calories than your body is burning for fuel) to lose excess body fat,” Chavez said. However, for people with prediabetes who do not have excess body fat and lack muscle mass, this means eating at “maintenance or even slight surplus.”
While consuming the right amount of protein helps maintain and build muscle, slows digestion, and improves satiety, Chavez notes that the total proportion of energy coming from carbs should be kept under 55%. “Also choose high fiber carbohydrates such as legumes, vegetables, fruits and whole grains,” he added.
When planning your diet, Chavez suggests ensuring adequate intake of micronutrients like magnesium, vitamin D, and chromium for better blood sugar control. He also recommends including antioxidant-rich foods such as berries, leafy greens, herbs, spices, coffee, and tea. Additionally, Chavez advises planning meal timings so that more of your daily calories are consumed earlier in the day rather than at night.
For years, health experts have debated if Body Mass Index (BMI) is the best measure of a person’s health. While waist size has been highlighted as a key factor in predicting heart disease, a recent study reveals that neither BMI nor waist measurement is the ultimate predictor.
Instead, a hidden factor, intermuscular fat, the fat stored inside muscles might be a more accurate indicator of heart disease risk. Researchers noted that those having higher amounts of this particular type of fat face a greater risk of death and hospitalization from heart attacks or heart failure, regardless of BMI or waist size.
“Obesity is now one of the biggest global threats to cardiovascular health, yet body mass index – our main metric for defining obesity and thresholds for intervention – remains a controversial and flawed marker of cardiovascular prognosis. This is especially true in women, where high body mass index may reflect more ‘benign’ types of fat,” Professor Viviany Taqueti, who led the study said in a news release.
The study analyzed how different muscle and fat compositions affected the small blood vessels or “microcirculation” of the heart and influenced the risk of developing heart failure, heart attack, and death.
The research involved 669 patients at Brigham and Women’s Hospital, with an average age of 63, who were assessed for chest pain or shortness of breath but had no evidence of obstructive coronary artery disease.
The patients underwent cardiac PET/CT scans to evaluate heart function and CT scans to analyze body composition, including fat and muscle distribution in the torso. Researchers introduced a new measurement called the fatty muscle fraction, which quantifies the ratio of intermuscular fat to total muscle and fat.
The participants were followed up for around six years to check for outcomes including hospitalization and deaths from a heart attack or heart failure.
The analysis revealed that higher levels of fatty muscle fraction were linked to a 2% increased risk of coronary microvascular dysfunction (CMD) and a 7% higher risk of future serious heart disease, with every 1% increase in fatty muscle fraction, regardless of other risk factors and BMI.
“Compared to subcutaneous fat, fat stored in muscles may be contributing to inflammation and altered glucose metabolism leading to insulin resistance and metabolic syndrome. In turn, these chronic insults can cause damage to blood vessels, including those that supply the heart, and the heart muscle itself,” Professor Taqueti explained.
It was a “touch and go” experience for a 21-year-old U.K. man who spent two weeks in a coma after his lungs collapsed and he began throwing up blood from continuous vaping at work. After the harrowing experience, with only one functioning lung and doctors warning that continuing to vape would mean he would not live past 40, the young father cautions: ‘Vaping is not worth your life.’
James Johnson, a bouncer from Blackpool, England, had a habit of continuously puffing on his vape while working at a nightclub. This routine took a dangerous turn last May when he suddenly began vomiting blood and was rushed to intensive care. Diagnosed with bilateral pneumonia caused by chemicals from his vapes entering his lungs, Johnson fell into a coma and was left hospitalized for three months.
“They kept telling my partner that it was touch and go. It was very mentally straining in hospital but the first couple of weeks, I didn’t know I was there. I couldn’t walk for the first couple of weeks and it was even worse because I was awake and couldn’t talk, walk or eat,” Johnson recollected.
Johnson was lucky to survive the pneumonia thanks to his young age, but it took months for him to recover and reach his current state. “A lot of people can live with one lung, but it’s about how I make different life choices. You don’t realize the dangers until something big happens. I’m lucky to be back and independent,” Johnson said.
Despite his recovery, doctors have warned him against smoking, vaping, or anything that could further harm his lungs.
“If I go back to vaping or smoking or I don’t look after my body, then I won’t make it past 40. To be honest, I’m glad I found out now because it could have happened in 10 or 20 years and my body wouldn’t have been fit enough to survive it,” Johnson said.
Johnson now works as a youth support worker, raising awareness about the dangers of vaping among people who do not realize the extend of complications: “Having a vape is not worth your life. Read up about what you are smoking before you smoke it. Don’t think that because of your age, that it won’t happen to you. I was only 20 years old and I nearly lost my life,” he warns.
We’ve all been there: feeling a random headache and googling brain tumor symptoms in a panic. Well, often this only makes things worse, escalating stress and discomfort. But how can you tell if your headache is harmless?
While most headaches are harmless, a neurologist warns that certain symptoms could indicate something more serious, like a brain aneurysm. Dr. Bing, a board-certified neurologist popular on TikTok as a brain health advocate, shares three headache signs you should not ignore.
“Most headaches are harmless, however, if someone has new headaches or new features, those might need to be evaluated further,” Dr. Bing said in a video on TikTok.
Thunderclap Headaches:
Dr Bing describes this as a sudden escalation of pain, the headache that receives 10 out of 10 pain within a minute. “And people usually describe it as the worst headache of their lives. The most important thing to rule out here is subarachnoid hemorrhage usually caused by a ruptured aneurysm,” Dr. Bing said.
However, not all sudden severe headaches indicate aneurysm, there could be other reasons as well. “This includes things like RCVS, which is intermittent narrowing of the blood vessels in the brain, as well as cerebral venous thrombosis, which is a clot in a major vein in the brain,” Dr. Bing added.
New Headaches After the Age of 50:
Since the chances of developing new headaches and migraines decrease with age, people over the age of 50 who happen to get new headaches should get themselves checked to rule out possibilities like hematomas, tumors, and infections, Dr. Bing said.
If the new headache is also accompanied by vision changes and symptoms like scalp tenderness and pain while chewing, Dr. Bing suggests the possibility of giant cell arthritis.
“This is an inflammatory condition of the blood vessels and can lead to permanent blindness if not treated quickly with high-dose steroids, ” Dr. Bing explained.
New Headache with Eye Issues:
According to Dr. Bing, if a person develops a new headache along with eye issues such as drooping of one eyelid, dilation of that pupil, and double vision, it is time to get immediate medical attention as it could be the best chance to prevent aneurysm before rupturing and causing life-threatening situations.
“I specifically mentioned this because it’s one of the few times that we can catch a brain aneurysm before it ruptures. The specific set of symptoms can be caused by an aneurysm compressing on the third cranial nerves,” Dr. Bing said.
Here’s some worrying news for all health enthusiasts-the very gadget you trust to track your health may be hiding a silent threat that could slowly seep through your skin and affect your well-being. Researchers are cautioning about a harboring danger in many fitness trackers and smartwatch bands.
A recent study conducted by the research team at the University of Notre Dame evaluated 22 brands of wearable trackers and found that nine of the brands have “very high concenterations” of perfluorohexanoic acid (PFHxA), a type of per- and polyfluoroalkyl substances (PFAS), commonly called “forever chemicals.”
Forever chemicals are used in manufacturing to make products resistant to water, heat, and stains. They are infamous for their troubling connections to a range of health concerns. From fertility issues, pregnancy-induced hypertension, and preeclampsia, to increased cholesterol levels, weakened immune responses, and a heightened risk of serious illnesses like testicular and kidney cancer, forever chemicals can bring long-term damage to human health. In children, PFAs can affect hormones, delay development, and contribute to liver damage, thyroid disease, and asthma.
For the study, the researchers tested the samples using particle-induced gamma-ray emission ion beam analysis and liquid chromatography tandem mass spectrometry to determine the material’s total fluorine content, as high levels of fluorine naturally indicate the presence of PFAS. The study also identified the specific types of PFAS in the products.
“Fifteen of the 22 bands we tested had a high percentage of total fluorine concentrations, and nine contained PFHxA. The others used some other unidentified surfactant that wasn’t in our targeted analysis,” said Alyssa Wicks, lead author of the study in a news release.
“The most remarkable thing we found in this study was the very high concentrations of just one PFAS — there were some samples above 1,000 parts per billion of PFHxA, which is much higher than most PFAS we have seen in consumer products,” said Graham Peaslee, co-author of the study.
Wearable tech has become a constant companion for millions of Americans, with an estimated 1 in 5 sporting smartwatches or fitness trackers, according to a 2019 Pew Research study. From tracking steps to monitoring heart rates, these devices are practically glued to wrists for an average of 11 hours a day.
As we step into 2025, the demand for natural energy boosters is higher than ever. Whether you’re an athlete, a busy professional, or simply looking to enhance your daily vitality, these 17 supplements can help you unlock your full potential and keep you energized throughout the day.
1. CoQ10: The Cellular Powerhouse
CoQ10: The Cellular Powerhouse
Coenzyme Q10 (CoQ10) is a naturally occurring antioxidant that plays a crucial role in energy production at the cellular level. It helps transform the food we eat into ATP, the energy currency of our cells. By supplementing with CoQ10, you can support your body’s natural energy production processes, potentially leading to increased vitality and reduced fatigue.
B vitamins are essential for converting food into energy. A B-complex supplement typically includes vitamins B1, B2, B3, B5, B6, B9, and B12, all of which play critical roles in energy metabolism. These vitamins work synergistically to support various bodily functions, including brain health and red blood cell formation, which can contribute to overall energy levels and cognitive function.
Iron is crucial for the production of hemoglobin, which carries oxygen throughout your body. An iron deficiency can lead to anemia, causing fatigue and weakness. By ensuring adequate iron intake, you can support optimal oxygen transport and energy production, especially if you’re at risk of iron deficiency.
Rhodiola Rosea is an adaptogenic herb known for its ability to enhance mental and physical stamina. It has been shown to reduce fatigue, increase mental performance, and help the body adapt to stress. This makes it an excellent supplement for those looking to boost their energy levels naturally.
Maca root is a Peruvian superfood that has been used for centuries to increase energy and endurance. It’s believed to support hormone balance by influencing the hypothalamus-pituitary-adrenal axis. Regular consumption of maca may lead to improved stamina, enhanced libido, and better overall vitality.
Cordyceps is a fungus that has gained popularity among athletes for its ability to improve endurance and oxygen utilization. Studies have shown that it can increase VO2 max, allowing for greater oxygen consumption during exercise. This makes it an excellent supplement for those looking to enhance their athletic performance and overall energy levels.
The combination of L-Theanine and caffeine provides a unique balance of alertness and relaxation. While caffeine provides a quick energy boost, L-Theanine helps to smooth out the jittery effects, resulting in calm, focused energy. This synergistic pair is perfect for those needing mental clarity and sustained energy throughout the day.
Creatine is well-known in the fitness community for its ability to enhance strength and power output. By increasing the availability of ATP in muscle cells, creatine can help you push harder during workouts and recover faster, leading to improved energy levels both in and out of the gym.
Beta-Alanine is an amino acid that helps to buffer lactic acid in muscles, potentially delaying the onset of muscle fatigue during high-intensity exercise. This can lead to improved endurance and overall energy levels during workouts. Shop Now
10. Tart Cherry Extract: The Recovery Booster
Tart Cherry Extract: The Recovery Booster
Tart cherry extract is rich in antioxidants and anti-inflammatory compounds that can aid in workout recovery. By reducing muscle soreness and inflammation, it can help you bounce back faster from intense physical activity, maintaining your energy levels day after day. Shop Now
11. Electrolytes: The Hydration Helpers
Electrolytes: The Hydration Helpers
Proper hydration is crucial for maintaining energy levels and physical performance. Electrolyte supplements can help replenish essential minerals lost through sweat, ensuring optimal hydration and supporting overall energy production and utilization.
Beetroot powder is rich in nitrates, which can improve blood flow and oxygen delivery to muscles. This can lead to enhanced endurance and reduced fatigue during physical activities, making it a valuable supplement for both athletes and active individuals.
Spirulina is a nutrient-dense blue-green algae that’s packed with protein, vitamins, and minerals. Its high nutrient content can support overall energy levels and vitality, making it an excellent addition to any energy-boosting regimen. Shop Now
14. Green Tea Extract: The Natural Caffeine Source
Green Tea Extract: The Natural Caffeine Source
Green tea extract provides a natural source of caffeine along with beneficial antioxidants like EGCG. This combination can offer a gentle energy boost without the crash often associated with coffee, making it an excellent option for sustained energy throughout the day. Shop Now
15. Ginseng: The Stamina Supporter
Ginseng: The Stamina Supporter
Ginseng has been used for centuries in traditional medicine to boost energy and reduce fatigue. It’s believed to support both cognitive and physical stamina, making it a versatile supplement for overall energy enhancement. Shop Now
16. Vitamin C: The Immunity Booster
Vitamin C: The Immunity Booster
While not directly an energy supplement, Vitamin C plays a crucial role in supporting the immune system. By helping to ward off illness and inflammation, Vitamin C can indirectly contribute to maintaining optimal energy levels and overall well-being. Shop Now
17. D-Ribose: The Cellular Energy Enhancer
D-Ribose: The Cellular Energy Enhancer
D-Ribose is a type of sugar that plays a fundamental role in ATP production. Supplementing with D-Ribose may help support cellular energy production and recovery, particularly beneficial for those with high energy demands or those recovering from intense physical exertion.
By incorporating these supplements into your daily routine, you can potentially boost your energy levels, enhance your performance, and improve your overall well-being. Remember to consult with a healthcare professional before starting any new supplement regimen, especially if you have pre-existing health conditions or are taking medications.
An Ohio woman is suing her hometown, her healthcare providers and law enforcement after she was arrested for having a miscarriage about a year ago.
Brittany Watts is suing the city of Warren, as well as law enforcement and doctors and nurses at Mercy Health for false arrest prosecution without probable cause, infliction of emotional distress, medical negligence and unauthorized disclosure of medical information and indemnification, among others, reported CBS News.
In September 2023, Watts suffered a miscarriage in her home after her fetus had already been declared non-viable by healthcare professionals.
Watts, who had been at Mercy Health – St. Joseph Warren Hospital the day she miscarried, was examined by multiple doctors and diagnosed with an abruption and premature rupture of membrane. Hospital staff reportedly consulted the hospital’s clinical ethics committee without Watts’ knowledge, forcing Watts to wait for the committee’s consultation report.
Ohio’s legislation prevents abortions from being performed legally after 22 weeks, with exceptions for life-saving care. Watts was 21 weeks and six days pregnant.
“[Hospital staff’s] actions cannot be explained by concern for the life of the fetus because the doctors, including Defendant [Parisa] Khavari, knew that there was almost no chance of the fetus surviving the induced labor,” the suit reads, according to CBS News.
After becoming frustrated at the hospital’s wait times, Watts allegedly told a nurse she would rather have been waiting at home after she had been waiting for hours with no instruction. She then decided to check out of the hospital and return home.
The next morning, Watts had a miscarriage in her bathroom at home. She later went to the hospital and was treated for blood loss.
“The nurse comes in and she’s rubbing my back and talking to me and saying, ‘Everything’s going to be okay. You’re going to be okay,’” Watts told the outlet. “Little do I know, there’s a police officer that comes into the room a short time later. And I’m wondering, ‘Why is a police officer coming in here? I don’t recall doing anything wrong.’ And little do I know the nurse comforting me and saying that everything was gonna be okay was the one who called police.”
Police searched Watts’ house and found the fetus stuck in the trap of the toilet. Watts said she never saw the fetus and did not know where it was.
Watts was later arrested by the Warren Police Department and charged with abuse of a corpse, as reported by WFMJ. She pleaded not guilty.
Hospital staff, including named nurse Connie Moschell and Detective Nick Carney, allegedly created false reports and hospital notes, misrepresenting the situation to Watts during interrogation in order to build up a case against her, according to the lawsuit.
In January 2024, a jury refused to indict Watts, allowing for her to be cleared of all charges.
“While Ms. Watts was relieved that the truth had prevailed, the closing of the criminal case did not erase the harm Defendants’ misconduct caused,” the suit stated.
Watts is seeking compensation for damages, including those caused by mental and emotional distress, and a trial by jury.
Turning to supplements to boost your overall health? This seemingly harmless wellness trend is now being questioned by a cancer dietitian, who advises you to evaluate whether you really need them or if whole foods might be a better choice.
“Many of us turn to supplements like apple cider vinegar, collagen, skin/hair/nail gummies, turmeric, and Vitamin C for quick fixes, but did you know excessive doses can do more harm than good?,” Nichole Andrews, a registered dietitian and nutritionist specializing in oncology, said in a video she posted on Instagram.
“As a cancer dietitian, I’m here to tell you that relying on supplements for health can lead to imbalances and even increase cancer risk in some cases. Whole foods should always be your go-to for nutrients!,” she said.
Andrews suggests that supplements are essentially for those who cannot get adequate nutrients from their routine diet and she would not take them unless recommended by a doctor. The key concern she raises is the risk of consuming high doses of these nutrients from supplements, which can be harmful, while the same nutrients are absorbed safely in smaller amounts from food.
“I do not take any supplements unless my doctor recommends it, I get all my nutrients from food. Do not seek out supplements to reduce cancer risk because in fact high doses of supplements can increase cancer risk,” she said in a viral video on TikTok. She also emphasized avoiding alcohol and processed foods to reduce the risk.
Although Andrews does not pinpoint the specific supplements that are linked to cancer, she highlights a few that could be avoided and shares recommendations for healthier alternatives.
1. Apple Cider Vinegar Capsules: These capsules, made from apple cider vinegar, are rich in antioxidants and are often praised for benefits like weight loss, reducing acid reflux, lowering cholesterol, and managing blood sugar levels. However, Andrews warns, “The high acidity can irritate your digestive system, and these are not regulated like food and drugs.” For those seeking alternatives, she recommends natural options like lemon water and fermented foods such as kimchi or sauerkraut.
2. Collagen Supplements: These supplements have gained popularity for their potential benefits, ranging from building muscle mass and preventing bone loss to relieving joint pain and improving skin health. However, Andrews notes that collagen supplements are not necessary unless there is a deficiency. She also cautions that excessive collagen intake can interfere with nutrient absorption. Instead, she suggests incorporating whole foods rich in collagen, such as chicken, fish, eggs, and vitamin C-packed citrus fruits and berries, into the daily routine.
3. Skin/Hair/Nail Gummies: “High doses of biotin can cause imbalances and interfere with lab tests. Choose eggs, nuts, leafy greens, avocados, and sweet potatoes for balanced vitamins,” Andrews noted.
4. Turmeric Supplements: These are supplements vouched for several health benefits, such as reducing inflammation and improving metabolic syndrome. However, high doses of turmeric can irritate the stomach and affect liver function, Andrews noted. As a healthier alternative, she suggests taking turmeric in food and choosing healthy fats like olive oil or coconut milk to improve the absorption.
5. Vitamin C Supplements: Known for immune boosting benefits, many people take vitamin C supplements to ward off cold and flu viruses. But, taking “Over 200% of the daily value can lead to kidney stones and digestive issues,” Andrews said. “Choose: Oranges, strawberries, bell peppers, and broccoli for natural, balanced Vitamin C,” she added.
Do you struggle to keep bad memories from resurfacing, no matter how hard you try to push them away? Well, a simple solution could be to get enough sleep.
Sleep deprivation could be the culprit behind your mind’s inability to lock away unwanted memories, according to a recent study published in the journal Psychology and Cognitive Sciences.
“Sleep problems and intrusive memories play an important role in the onset and maintenance of many mental health disorders. Here, we show that depriving healthy participants of sleep disrupts their ability to keep intrusive memories at bay,” the researchers wrote in the study.
The researchers examined how sleep affects the ability to control bad memories by monitoring the brain activity of 85 healthy participants who either got a full night of sleep or stayed awake. During the trial, participants were shown faces linked to emotionally charged images, like car crashes or fights, and asked to either recall or suppress the memories connected to them.
The results revealed that those who were well-rested showed more brain activity in the right dorsolateral prefrontal cortex, the area responsible for managing thoughts and emotions when trying to suppress negative memories. On the other hand, the sleep-deprived participants had less brain activity in this area, making it harder for them to control intrusive thoughts. The well-rested group also had reduced activity in the hippocampus, the brain’s memory center, suggesting they were better at shutting down unwanted memories.
“These findings offer fresh insight into our understanding of the cognitive and neural mechanisms underlying the link between poor sleep and mental illness and could support the development of novel treatment and prevention strategies,” the researchers wrote.
Here are some tips to have good sleep:
Have a Sleep Schedule: Make a regular sleep routine by going to bed and waking up at the same time each day, even on weekends. Having a consistent sleep schedule helps synchronize your body’s natural sleep-wake cycle, making it easier to fall asleep and wake up feeling refreshed.
Watch What You Eat and Drink: What you consume can impact your sleep. Avoid heavy meals late at night, and limit caffeine, alcohol, and nicotine, especially in the hours before bed, as they can disrupt your sleep.
Have a Healthy Lifestyle: Keeping stress in check and staying active throughout the day can work wonders for your sleep. A regular exercise routine as well as minimizing long naps during the day, can help you get the quality rest you need each night.
Make a Restful Environment: Your surroundings play a huge role in how well you sleep. Control the light, noise, and temperature in your bedroom to create a peaceful atmosphere. Also, try cutting back on screen time, particularly before bed can help you improve sleep.
