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Tag: adults

10 Subtle Micromovements That Reveal Anxiety’s Early Indicators in Adults
You’re sitting in the waiting room to go into your first big interview or give the presentation you’ve been working on for weeks. Maybe your foot starts tapping quicker and quicker, or you start twirling your hair. Why is your body doing this, and what can these small movements tell you?

Micromovements serve as the body’s way to signal rising anxiety.

Learning to recognize early tension triggers can help build emotional resilience and maintain calm through the day.

When you hone awareness, you can use mindful techniques to respond, which can help you preserve well-being and maintain focus in work and play. Plus, learning to recognize early tension triggers can also help build emotional resilience and maintain calm through the day.

Here are 10 common signals your body might be sending you.

The 10 Subtle Micromovements

1. The Brow Furrow or Knit

We often knit our eyebrows together when looking at a computer screen or reading a dense email. While in some cases, this might be due to awkward positioning at your desk or a need to make adjustments to your screen, worry or mental strain can trigger this tiny contraction of the forehead muscles. The brain signals these muscles to tighten as it tries to process a difficult problem, mirroring the internal effort to solve a stressful situation.

2. Jaw Clenching or Grinding

Do you ever catch yourself clenching your jaw in a stressful moment, like when you’re driving through heavy traffic or working under a tight deadline? Awake bruxism, another term for grinding, is common, affecting up to 23% of adults. A tense jaw is part of your body’s physical defense system: it’s preparing to stabilize your head and neck in the presence of physical threat.

3. The Shallow Breath

During a stressful meeting, you might notice your chest rising and falling rapidly while your stomach remains perfectly still. Internal tension disrupts normal breathing, leading to a shift to rapid, shallow chest breathing. The autonomic nervous system enters a sympathetic response, treating minor mental strain the same way it treats actual physical danger.

4. Finger Tapping or Cuticle Picking

When we’re anxious, we might repeatedly taps a desk or pick at the skin around our fingernails during a long pause in conversation. The nervous system drives these small, rhythmic movements when it contains too much restless energy. The motor system generates repetitive actions to help discharge that excess stimulation and restore internal balance.

It’s common to curl our toes tightly inside our shoes or bounce a heel rapidly against the floor. This lower-body tension shows that stress has traveled down the musculoskeletal system. The body prepares its legs and feet for sudden action, keeping you in a constant state of hyper-vigilance.

6. Lip Biting or Chewing

Sometimes we trap our bottom lip between our teeth or chew on the inside of our cheek. The lower lip bite is the classic signal of I’m thinking that over or I’m trying to decide—moments that often come with some anxiety or uncertainty. It might seem strange, but this self-regulating behavior increases physical sensations in the mouth. The nervous system uses this sensory input to distract you from emotional discomfort.

7. Subtle Neck and Shoulder Tensing

Here’s one to notice: when a difficult email arrives, see if you shrug your shoulders up toward your ears without realizing it. This posture mimics a protective instinct to guard the neck from a sudden blow. Muscles in the upper back tighten to prepare you for a perceived threat.

8. Hair Twirling or Touching

Do you tend to wrap a strand of hair around your finger or stroke your head during a challenging presentation. This form of fidgeting is a pacifying behavior. The gentle, repetitive touch provides comfort to an overstimulated brain, helping to soothe rising internal agitation.

9. Eyelid Fluttering or Rapid Blinking

In many situations, people blink rapidly when answering a stressful question. Rapid blinking is an important facial expression that indicates heightened anxiety and fatigue. The accelerated blink rate reflects a sudden spike in adrenaline and stress hormones within the nervous system.

10. The Freezing Response

Sometimes a sudden loud noise or receiving unexpected news can cause a lock in posture. We stop moving for a few seconds. This momentary pause represents the primal freeze response. The brain temporarily halts all motor functions to evaluate its surroundings before choosing an action.

The Link Between Micromovements and Internal State

The autonomic nervous system is a network of nerves that regulates involuntary body processes, like heart rate and blood pressure.

This system relies on the sympathetic and parasympathetic networks. The sympathetic nervous system drives the “fight or flight” response, accelerating heart rate and muscle readiness during perceived danger. The parasympathetic nervous system manages the “rest and digest” system, lowering heart rate and encouraging recovery when the threat passes.

You might notice that many of these micromovements are a primal body-response to perceived physical threat—even when no such immediate threat is present. Micromovements are the physical spillover of this intense internal activation; they often serve as unconscious attempts at self-regulation, as the motor system discharges excess nervous energy.

Micromovements prove that the body actively communicates a specific need—and often, that need is simply rest.

Anxiety signals a chronically overactive sympathetic nervous system. When this stress response remains active, the adrenal glands flood the bloodstream with stress hormones such as cortisol and adrenaline.

It’s easy to miss early nervous system warning signs when our attention is fractured. Micromovements prove that the body actively communicates a specific need—and often, that need is simply rest. Recognizing these micromovements is the first step toward altering behavioral responses and proactive stress management.

Mindfulness as a Solution

Mindfulness offers a way to keep our awareness in the present moment. This practice trains interoception, which is our ability to accurately perceive internal bodily signals.

One way that mindfulness can help us build better interoception is through practices like the body scan, a structured exercise in which individuals monitor physical sensations from head to toe. As you scan your body, assess how each part feels. This can help determine where an emotional reaction took place and where it sits. For example, you may experience tension in your stomach, and can intentionally breathe into the belly to relax that tension.

Mindfulness training strengthens structural connectivity within the brain’s interoceptive networks, supporting emotional well-being. Mindful practices put you back in the driver’s seat: when you experience yourself as the observer of your thoughts, you have more say in how you respond. This more objective stance de-escalates the anxiety cycle, rewiring neural pathways to foster better emotional regulation.

In addition, focused sensory attention gently steers the mind away from anxious and negative thought loops. It involves focusing on the world around you by using all five senses. This practice establishes a supportive relationship between the mind and body.

Need Some Practice? Start here.

You can build bodily awareness through simple daily routines.
- Set a recurring phone reminder for a daily check-in—for example, a 60-second exercise to pause and scan the body for physical indicators of stress. Alternatively, detecting a micromovement could also trigger the mindful pause. This is when you would start doing a body scan.
- Expand this routine with the 4-7-8 breathing technique to regulate heart rate. This involves breathing through the nose for four seconds, holding the breath for seven seconds and exhaling through pursed lips for eight seconds. A study from the National Institutes of Health shows that structured slow-breathing exercises significantly lower blood pressure and reduce stress responses.
- A micromovement journal can reveal your personal patterns, and writing about your stress can also help to understand and alleviate emotional hooks.
- For deeper exploration, the RAIN method guides you to recognize, allow, investigate and nurture internal sensations. This four-step mindfulness technique helps to process difficult emotions and break reactive habit loops.
Focusing on just one type of micromovement per week keeps the practice manageable. This supportive practice emphasizes personal compassion over perfection, empowering you to reclaim agency over your daily lives.

Bring Personal Awareness Into Daily Life

Anxiety often begins with quiet physical signals. Mindfulness provides the tools to listen to these subtle bodily signs. This clear awareness transforms you from a passive reactor into a conscious, proactive manager of your inner state. Recognizing early bodily shifts allows professionals and practitioners to build greater emotional stability.

This post comes to us from Lola Marks, Senior Editor at Body+Mind.
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June 27, 2026
Earache and Otalgia in Adults and Uncovering Hidden TMJ Problems and Referred Ear Pain Issues

Earache in adults is often blamed on infections, but many cases of adult ear pain actually come from structures outside the ear, a pattern known as ear pain or secondary otalgia.

In these situations, the ear becomes a “warning light” for problems in the jaw, teeth, neck, throat, or nerves rather than the true source of disease. Understanding these less obvious causes of otalgia helps adults avoid repeated, ineffective treatment for “ear infections” that are not really present.

What Is Earache (Otalgia) in Adults?

Earache, or otalgia, is any pain felt in or around the ear, regardless of where it starts. Clinicians distinguish between primary otalgia, where the problem lies in the ear itself, and secondary or referred ear pain, where the source is elsewhere but the pain is felt in the ear. In children, primary ear infections are common, but in adults, secondary causes frequently dominate.

A careful ear examination guides this distinction. Primary ear problems such as infections usually cause visible changes, including redness, bulging, perforation, or discharge from the eardrum, often with fever and reduced hearing.

When the ear looks normal but adult ear pain persists, referred ear pain becomes more likely, and attention shifts to the jaw, teeth, throat, neck, and nerves.

Can You Have Ear Pain Without an Ear Infection?

Adults can absolutely have earaches without any infection. When there is no fever, hearing is normal, and the ear exam shows no inflammation, otalgia often reflects problems in nearby structures like the TMJ, teeth, or throat. In these cases, ear drops and antibiotics do little because they do not address the actual source of pain.

Referred ear pain occurs because nerves serving the ear also carry sensation from other parts of the head and neck. The brain sometimes misreads where the signal started, so a throat, jaw, or neck issue can be experienced as earache. This explains why a normal ear can still hurt and why persistent adult ear pain requires a broader perspective.

How Does Referred Ear Pain Work?

Referred ear pain develops from shared nerve pathways. Nerves that serve the temporomandibular joint, teeth, throat, neck, and parts of the chest feed into the same networks that transmit ear sensations. When one of these regions becomes inflamed or injured, the brain may interpret the pain as coming from the ear.

Because of this overlap, adult ear pain can be puzzling. A dental abscess, TMJ disorder, or throat inflammation can all produce otalgia even when the ear itself appears healthy. Recognizing referred ear pain encourages both patients and clinicians to look beyond simple ear infection as the default explanation.

What is Referred Ear Pain?

Referred ear pain is otalgia felt in the ear even though the problem lies elsewhere. Everyday examples include toothache that radiates toward the ear, sore throat that seems to “shoot” into the ear, or jaw strain near the TMJ that feels like ear pressure and ache.

Often, earache is accompanied by other clues, such as difficulty chewing, swallowing pain, or neck stiffness, pointing toward the real origin, according to Cleveland Clinic.

TMJ Disorders and Dental Problems as Causes of Adult Ear Pain

The temporomandibular joint (TMJ), located just in front of the ear, is a leading cause of referred ear pain in adults. TMJ disorders can arise from teeth grinding, jaw clenching, bite misalignment, arthritis, or prior injury.

The earache from TMJ is often dull, aching, and one-sided, and it tends to worsen with chewing, talking, or yawning. People may notice jaw clicking, popping, locking, or tenderness over the joint, while the ear exam remains normal.

Dental problems are another major contributor to adult ear pain. Deep cavities, cracked teeth, wisdom tooth issues, and dental abscesses in the molar region can send pain along nerves shared with the ear.

This referred pain often feels deep and throbbing, worsens with biting or exposure to hot and cold, and may accompany tooth sensitivity, gum swelling, or a bad taste in the mouth. Once the dental issue is treated, the associated earache usually improves.

How do you Tell the Difference Between TMJ or Dental Pain and an Ear Infection?

Ear infections typically cause constant pain, often with fever, feeling unwell, reduced hearing, and visible changes in the eardrum such as redness or bulging. There might be ear discharge or a recent history of colds.

In contrast, TMJ-related otalgia fluctuates with jaw use and comes with jaw symptoms, while dental-related ear pain reflects biting or temperature triggers and clear tooth or gum problems. A normal ear exam strongly points toward TMJ, dental, or other referred causes rather than primary ear disease.

Throat, Sinus, Neck, and Nerve-Related Sources of Otalgia

Inflammation of the throat and sinuses can also lead to adult ear pain. Tonsillitis, pharyngitis, sinusitis, and laryngopharyngeal reflux irritate areas with shared nerve connections to the ear, as per Harvard Health.

Adults may notice sore throat, difficulty swallowing, hoarseness, nasal congestion, or postnasal drip alongside earache, suggesting referred ear pain rather than a primary ear infection. Sinus congestion can also disturb Eustachian tube function, causing ear pressure, fullness, or mild otalgia, especially with changes in altitude or during colds.

Neck and cervical spine problems such as arthritis, disc disease, or muscle strain can cause dull, persistent discomfort around or behind the ear.

This type of adult ear pain often worsens with certain head positions and may come with neck stiffness or reduced range of motion. In addition, nerve-related conditions like trigeminal or glossopharyngeal neuralgia, as well as migraine, can present as sharp, electric, or pressure-like ear pain despite a normal ear examination.

Although less common, serious conditions such as head and neck cancers, temporal arteritis, or even heart attack can sometimes present with referred ear pain.

Persistent, unexplained adult ear pain, especially in older individuals or those who smoke, drink heavily, or have cardiovascular risk factors, deserves careful evaluation, particularly if it appears with weight loss, swallowing problems, voice changes, neck lumps, chest discomfort, or shortness of breath.

Understanding Adult Ear Pain for Better Care

Earache in adults is often more complex than a simple infection, and many cases of otalgia stem from TMJ disorders, dental problems, throat and sinus disease, neck issues, nerve conditions, or, less often, serious underlying illness.

Recognizing that adult ear pain can be referred to as ear pain encourages a broader look at jaw function, dental health, throat and sinus symptoms, neck posture, and neurological features.

Mild, brief earache may respond to rest, jaw care, and congestion management, but ear pain that persists, recurs, or comes with red-flag symptoms should prompt medical or dental assessment. By understanding the varied sources of earache, adults can seek more accurate diagnoses and more effective relief from their otalgia.

Frequently Asked Questions

1. Can earwax buildup cause adult ear pain that feels like something more serious?

Yes. Impacted earwax can cause earache, fullness, reduced hearing, and even tinnitus, and it can feel alarming, but it is usually harmless and easily treated once removed by a professional.

2. Is it normal for adult ear pain to get worse at night?

It can be. TMJ clenching during sleep, lying on one side, or increased attention to pain when things are quiet can all make earache feel worse at night, even without an infection.

3. Can stress or anxiety make earache or otalgia worse?

Yes. Stress can increase jaw clenching and muscle tension in the neck and shoulders, which may aggravate TMJ-related ear pain or tension-type discomfort around the ears.

4. Should adults with recurring ear pain keep a symptom diary?

This can be helpful. Tracking when earache happens, what activities trigger it (chewing, cold drinks, head position), and associated symptoms can give doctors valuable clues about referred ear pain sources.

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May 10, 2026
The Hidden Health Crisis Affecting 1 in 3 Adults

Metabolic syndrome has become increasingly prevalent in modern society, affecting roughly one in three American adults. Despite its growing prevalence, many people remain unaware of what metabolic syndrome symptoms entail or how serious this health condition can be.

At its core, metabolic syndrome is not a single disease but rather a cluster of interconnected metabolic disorders that occur together, significantly increasing the risk of heart disease, stroke, and type 2 diabetes.

Understanding metabolic syndrome symptoms and the critical role of insulin resistance is essential for anyone seeking to protect their long-term health. This interconnected group of conditions magnifies cardiovascular risk far beyond what any individual component would cause alone, making early detection and intervention crucial.

What Defines Metabolic Syndrome?

Metabolic syndrome is diagnosed when a person has at least three of five specific risk factors. According to the widely used NCEP ATP III criteria, these include central obesity (waist circumference exceeding 40 inches in men or 35 inches in women), elevated blood pressure (130/85 mmHg or higher), high triglycerides (150 mg/dL or above), low HDL cholesterol (below 40 mg/dL in men or 50 mg/dL in women), and elevated fasting blood glucose (100 mg/dL or higher).

The critical aspect of this diagnosis is that the condition involves multiple systems working together. A person doesn’t need to meet extreme criteria in any single area; instead, the presence of several moderate abnormalities across different metabolic markers creates the syndrome.

This is precisely what makes metabolic syndrome so dangerous, the components amplify each other’s harmful effects on cardiovascular and metabolic health.

Recognizing Metabolic Syndrome Symptoms

Metabolic syndrome symptoms can be subtle, which is why many people live with the condition without realizing it. The most visible sign is typically central obesity, where excess fat accumulates around the abdomen, creating an “apple-shaped” body rather than fat distributed elsewhere.

Beyond appearance, metabolic syndrome symptoms include symptoms of elevated blood sugar such as increased thirst, frequent urination, persistent fatigue, and blurred vision.

Additionally, individuals may experience high blood pressure without obvious symptoms, which is why regular monitoring becomes essential. High cholesterol and elevated triglycerides rarely produce noticeable symptoms on their own, making blood work necessary for accurate diagnosis.

The silent nature of many metabolic syndrome symptoms underscores why screening is so valuable. A healthcare provider can identify the condition through simple measurements, waist circumference, blood pressure readings, and blood tests, even when a person feels completely healthy.

The Five Components of Metabolic Syndrome

Central Obesity: Abdominal fat is metabolically active and produces inflammatory compounds that worsen insulin resistance. Waist circumference measurement serves as a simple but powerful predictor of metabolic dysfunction, according to the World Health Organization.

Elevated Triglycerides: High triglycerides impair endothelial function and promote atherosclerosis. The condition develops partly through insulin resistance, which increases hepatic de novo lipogenesis, the production of new fat in the liver.

Low HDL Cholesterol: Often called “good cholesterol,” HDL normally helps remove harmful cholesterol from blood vessels. Its reduction in metabolic syndrome removes this protective effect.

High Blood Pressure: Insulin resistance promotes sodium retention and vascular dysfunction, both of which elevate blood pressure and damage arterial walls over time.

Elevated Fasting Glucose: As insulin resistance progresses, the pancreas eventually cannot produce enough insulin to maintain normal blood sugar levels, resulting in elevated fasting glucose and eventually type 2 diabetes.

Understanding the Cardiovascular Consequences

The dangers of metabolic syndrome stem largely from how these components interact. Rather than adding risk linearly, metabolic syndrome components multiply risk exponentially.

Research demonstrates that metabolic syndrome increases cardiovascular risk approximately 2.35 times compared to individuals without the syndrome. The syndrome elevates risk of myocardial infarction by roughly 1.99-fold and stroke by 2.27-fold.

These increased risks occur through multiple mechanisms. Insulin resistance promotes coronary microvascular dysfunction, impaired blood flow in the small vessels supplying the heart muscle.

This phenomenon reduces the heart’s ability to respond to increased oxygen demand during stress or exercise. Simultaneously, metabolic syndrome accelerates atherosclerosis, the buildup of plaque in larger coronary arteries, increasing myocardial infarction risk.

Beyond immediate cardiovascular events, metabolic syndrome components damage the kidneys, promoting diabetic nephropathy. The condition also accelerates retinal damage, increasing neuropathy risk in individuals with concurrent diabetes.

Can Metabolic Syndrome Be Reversed?

The encouraging news is that metabolic syndrome can be partially or even fully reversed through aggressive lifestyle intervention. Weight loss of just 5-10 percent of body weight improves insulin sensitivity substantially and can normalize blood pressure and triglyceride levels.

Regular physical activity, both aerobic exercise and resistance training, directly improves insulin signaling in skeletal muscle, independent of weight loss.

Dietary modifications targeting metabolic syndrome components include reducing refined carbohydrates, eliminating trans fats, increasing fiber intake, and emphasizing whole grains, vegetables, and lean proteins. These changes reduce hepatic lipogenesis and improve insulin signaling, as per the American Heart Association.

The timeline for metabolic reversal varies among individuals, but research shows meaningful improvements in metabolic markers within 8-12 weeks of sustained lifestyle change. Some individuals see complete resolution of metabolic syndrome criteria, particularly when interventions address insulin resistance directly.

Prevention and Management

Metabolic syndrome represents a pivotal moment for health intervention. The good news is that each component responds to lifestyle modification, and addressing insulin resistance through weight loss, exercise, and dietary changes can normalize multiple metabolic markers simultaneously.

Early detection through routine screening, particularly for individuals with family history, obesity, or sedentary lifestyles, enables intervention before serious complications develop.

Healthcare providers can establish whether someone meets metabolic syndrome criteria through simple office-based measurements and readily available blood tests.

For those diagnosed with metabolic syndrome, a comprehensive approach combining dietary intervention, regular physical activity, weight management, and sometimes medication offers substantial hope for reversing the condition and reducing cardiovascular risk.

The cluster of risks that defines metabolic syndrome may feel daunting, but each component is addressable through sustained, evidence-based intervention.

Frequently Asked Questions

1. Can You Have Insulin Resistance Without Having Metabolic Syndrome?

Yes. Insulin resistance can exist alone without meeting the three metabolic markers needed for metabolic syndrome diagnosis. However, untreated insulin resistance typically progresses into metabolic syndrome.

2. What’s the Difference Between Metabolic Syndrome and Type 2 Diabetes?

Metabolic syndrome is a cluster of risk factors, while type 2 diabetes is a specific condition where blood sugar stays dangerously high. Metabolic syndrome is a warning sign that can lead to diabetes if left untreated.

3. Are There Ethnic or Genetic Differences in Metabolic Syndrome Risk?

Yes. Hispanic/Latino and Asian American populations have higher rates. Genetic variations affect how bodies metabolize glucose, and family history is a strong predictor of risk.

4. Can Medications Alone Reverse Metabolic Syndrome?

No. Lifestyle changes like weight loss and exercise are essential to address insulin resistance. Medications support these changes but can’t reverse the syndrome alone.

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January 26, 2026
The Surprising Benefits of Exercise for Older Adults
Introduction

As we age, our bodies undergo a range of changes that can affect our physical and mental health. While it’s common to assume that our bodies naturally decline with age, the truth is that many of the negative effects of aging can be mitigated or even reversed through regular exercise. In this article, we’ll explore the surprising benefits of exercise for older adults, and why incorporating physical activity into your daily routine can have a significant impact on your overall health and wellbeing.

The Importance of Exercise for Older Adults

Exercise is essential for people of all ages, but it’s particularly important for older adults. As we age, our bodies naturally lose muscle mass and bone density, which can increase our risk of falls, fractures, and other injuries. Regular exercise can help to slow down or even reverse this process, keeping our muscles and bones strong and healthy. Exercise can also help to improve our balance and coordination, reducing our risk of falls and other accidents.

Physical Benefits of Exercise for Older Adults

The physical benefits of exercise for older adults are numerous. Regular physical activity can help to:
- Improve cardiovascular health by reducing blood pressure and improving circulation
- Increase muscle mass and bone density, reducing the risk of falls and fractures
- Improve balance and coordination, reducing the risk of falls and other accidents
- Boost energy levels and reduce fatigue
- Improve sleep quality and duration
- Reduce the risk of chronic diseases, such as heart disease, diabetes, and certain types of cancer
Mental and Emotional Benefits of Exercise for Older Adults

Exercise is not just good for our physical health – it also has a range of mental and emotional benefits. Regular physical activity can help to:
- Reduce symptoms of anxiety and depression
- Improve mood and overall sense of wellbeing
- Enhance cognitive function and reduce the risk of dementia
- Improve self-esteem and body confidence
- Provide opportunities for social interaction and connection with others
Types of Exercise Suitable for Older Adults

While it’s true that our bodies may not be as flexible or agile as they once were, there are still many types of exercise that are suitable for older adults. Some examples include:
- Brisk walking
- Swimming or water-based exercise
- Cycling or using a stationary bike
- Yoga or tai chi
- Resistance training, such as weightlifting or bodyweight exercises
- Group fitness classes, such as dance or aerobics
Overcoming Barriers to Exercise

Despite the many benefits of exercise, many older adults face barriers that prevent them from incorporating physical activity into their daily routine. Some common barriers include:
- Lack of time or energy
- Physical limitations or health concerns
- Lack of access to exercise facilities or equipment
- Fear of injury or embarrassment
- Lack of motivation or support
Strategies for Staying Motivated and Engaged

Staying motivated and engaged with exercise can be challenging, but there are several strategies that can help. These include:
- Finding an exercise buddy or workout partner
- Setting achievable goals and tracking progress
- Varying your routine to avoid boredom or plateaus
- Rewarding yourself for milestones or achievements
- Seeking support from a healthcare professional or fitness expert
Safety Considerations for Older Adults

While exercise is essential for older adults, it’s also important to take certain safety precautions to avoid injury or other complications. Some tips include:
- Consulting with a healthcare professional before starting a new exercise routine
- Warming up and cooling down properly
- Listening to your body and taking regular breaks
- Avoiding high-impact or high-intensity activities
- Staying hydrated and fueling your body with a balanced diet
Conclusion

Exercise is a powerful tool that can have a significant impact on the health and wellbeing of older adults. By incorporating physical activity into your daily routine, you can improve your physical and mental health, reduce your risk of chronic disease, and enhance your overall quality of life. Whether you’re looking to improve your cardiovascular health, boost your mood, or simply stay active and engaged, there’s an exercise program out there that’s right for you. So why not get started today?

FAQs

Q: I’m not sure where to start with exercise – what’s the best type of exercise for older adults?
A: The best type of exercise for older adults will depend on your individual needs and abilities. Consult with a healthcare professional to determine the best exercise program for you.
Q: I have a health condition – is it still safe for me to exercise?
A: Yes, exercise is still beneficial for people with health conditions, but it’s essential to consult with a healthcare professional before starting a new exercise routine.
Q: I’m worried about falling or injuring myself – how can I stay safe while exercising?
A: Take certain safety precautions, such as warming up and cooling down properly, listening to your body, and avoiding high-impact or high-intensity activities.
Q: How often should I exercise, and for how long?
A: Aim for at least 30 minutes of moderate-intensity exercise per day, and consider incorporating strength training and flexibility exercises into your routine.
Q: Can I still benefit from exercise if I’m not able to leave my home?
A: Yes, there are many exercises that can be done from the comfort of your own home, such as bodyweight exercises, yoga, or following along with exercise videos.
Q: How can I stay motivated and engaged with exercise?
A: Find an exercise buddy, set achievable goals, vary your routine, and reward yourself for milestones or achievements.
November 12, 2025
老年人应重视的营养素 (Key nutrients for older adults)

What’s included:
✓ Simplified Chinese version of the patient resource ‘Key nutrients for older adults’

Translated by: Tracy Xiao (Australian APD)

View the English version here

The patient resources are not, and are not intended to be, medical advice, which should be tailored to your individual circumstances. The patient resources are for your information only, and we advise that you exercise your own judgment before deciding to use the information provided. Professional medical advice should be obtained before taking action. Please see here for terms and conditions.

Please note that all of our resources must be used in full and are unable to be personalised or customised.

Download resource

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August 13, 2025
Is Paracetamol Safe? Regular Use In Older Adults May Lead To Ulcers, Heart, And Kidney Complications

Is paracetamol your go-to for everything from headaches to fever? You might want to think twice. New research reveals that regular use of this common painkiller in older adults could increase the risk of gastrointestinal, heart, and kidney complications.

Paracetamol, also known as acetaminophen, is commonly used on its own to treat moderate to severe pain or combined with other ingredients in medicines for allergies, colds, and flu. While it is often taken without much thought due to its easy availability, it is not safe to use more than 4 grams (4,000 milligrams) of acetaminophen in a single day. If you are taking multiple products that contain acetaminophen, it can be difficult to track the total amount you are consuming. Previous studies have shown that long-term use of paracetamol may lead to serious kidney damage.

A recent study published in Arthritis Care and Research explored the long-term health effects of using paracetamol to manage chronic pain associated with osteoarthritis. The findings suggest that frequent use of this common pain reliever may be linked to several serious complications, such as peptic ulcers, heart failure, hypertension, and chronic kidney disease.

“Due to its perceived safety, paracetamol has long been recommended as the first line drug treatment for osteoarthritis by many treatment guidelines, especially in older people who are at higher risk of drug-related complications,” said Professor Weiya Zhang, the researcher who led the study in a news release.

The researchers analyzed the health records of over 180,000 adults aged 65 and older who had been repeatedly prescribed paracetamol—defined as two or more prescriptions within a six-month period. This group’s health outcomes were then compared to those of approximately 400,000 adults of the same age who had never received repeated paracetamol prescriptions.

The study found that repeated use of paracetamol increased the risk of peptic ulcer bleeding by 24%, uncomplicated peptic ulcers by 20%, lower gastrointestinal bleeding by 36%, heart failure by 9%, hypertension by 7%, and chronic kidney disease by 19%.

“Whilst further research is now needed to confirm our findings, given its minimal pain-relief effect, the use of paracetamol as a first line pain killer for long-term conditions such as osteoarthritis in older people needs to be carefully considered,” Professor Zhang added.

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December 16, 2024
Nearly 23% Of Adults Face Long COVID Symptoms: AI-Based Study Reveals

Long COVID, a complex condition with lingering symptoms like fatigue, chronic cough, and brain fog may be affecting far more people than once believed.

A recent AI-based study conducted by researchers at Mass General Brigham in Boston finds that nearly 23% or one in five U.S. adults report symptoms of long COVID. The new finding reveals a rate strikingly higher than the 7% prevalence suggested by previous studies.

“Questions about the true burden of long COVID — questions that have thus far remained elusive — now seem more within reach,” said senior researcher Hossein Estiri, head of AI research at Mass General Brigham in a news release.

The latest study utilized a specialized AI tool to navigate through medical records for symptoms of long COVID using a database of nearly 300,000 patients across 14 hospitals and 20 community health centers in the Mass General Brigham system. The novel technique called “precision phenotyping” sifts through individual records to identify symptoms and conditions linked to COVID-19, tracking them over time and distinguishing them from symptoms of other illnesses.

According to the U.S. Centers for Disease Control and Prevention (CDC), long COVID is a serious condition that occurs after SARS-CoV-2 infection leading to chronic conditions or disability. Although the exact number of people experiencing the condition is unknown, the CDC considers it a significant public health concern impacting millions of lives.

Typical symptoms of long COVID or (PASC), including fatigue, chronic cough, heart problems, and brain fog may develop weeks or months after a person gets over the COVID-19 infection. It may resolve, reemerge, or persist for several weeks or months.

Using the new precision phenotyping technique, the algorithm could determine whether symptoms like shortness of breath are linked to a patient’s pre-existing conditions or long COVID. Patients were classified as having long COVID only after all other possibilities were ruled out.

“Our AI tool could turn a foggy diagnostic process into something sharp and focused, giving clinicians the power to make sense of a challenging condition. With this work, we may finally be able to see long COVID for what it truly is — and more importantly, how to treat it,” said senior author Hossein Estiri, an associate professor of Medicine at Harvard Medical School.

“Physicians are often faced with having to wade through a tangled web of symptoms and medical histories, unsure of which threads to pull while balancing busy caseloads. Having a tool powered by AI that can methodically do it for them could be a game-changer,” said Dr. Alaleh Azhir, the co-lead author.

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November 11, 2024
RSV Vaccine Effective In Cutting Hospitalization In Older Adults, Immunocompromised Individuals: Study

Researchers have now found that the vaccine against Respiratory Syncytial Virus (RSV) can prevent hospitalization in a significant majority of older adults and immunocompromised individuals.

The latest study published in the Lancet journal analyzed the effectiveness of the RSV vaccine in U.S. adults aged 60 and older using large-scale data from 36,706 patients. The researchers looked at hospital and emergency room visits for RSV-like illnesses between October 2023 and March 2024 across eight U.S. states. They then compared vaccination rates between patients who tested positive for RSV and those who tested negative while adjusting for factors like age, sex, race, underlying health conditions, and location. There were 3,275 vaccinated patients in the study.

The analysis showed that the RSV vaccine is highly effective, reducing the risk of hospitalization due to infection complications by 80%. Even among typically more vulnerable immunocompromised individuals, the vaccine was 73% effective at preventing hospitalization.

“No vaccine is 100 percent effective. An 80 percent vaccine effectiveness rate is quite impressive and higher than we see, for example, with the influenza vaccine,” study co-author, Brian Dixon said in a statement.

“The bottom line is that using real-world data from electronic medical records routinely captured in care for people from diverse walks of life we found that having the vaccine was highly protective against hospitalization, severe illness and death,” Dixon said.

As per the Centers for Disease Control and Prevention (CDC) guidelines, everyone aged 75 and older is recommended to take at least one dose of the RSV vaccine, while adults aged 60 to 74 should consider it if they are at higher risk of severe RSV. This includes individuals with chronic heart or lung diseases, severe obesity, weakened immune systems, certain diabetes conditions, or those living in nursing homes.

To protect infants from severe RSV, two options are available: Pfizer’s Abrysvo vaccine given to pregnant women or an RSV antibody treatment given to infants after birth.

As of October 5, 2024, the CDC estimates that 36.9% of adults aged 75 and older have received an RSV vaccine. Among adults aged 60 to 74 with high-risk conditions for RSV, about 29% have been vaccinated.

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October 21, 2024