Why you should eat breakfast early
Well+Being
Why you should eat breakfast early
May 31, 2025 | 4:11 PM GMT
Our bodies release insulin in the morning and melatonin in the evening — key factors in how much our blood sugar can spike after a meal.
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Yahoo
3 hours ago
- Yahoo
The One Thing That Finally Helped Me Stop Waking up at 3 a.m.
The One Thing That Finally Helped Me Stop Waking up at 3 a.m. originally appeared on Parade. In 2022, Taylor Swift dropped a "3 a.m. edition" of her Midnights album. I didn't listen to it the moment it came out, but I can assure you that I was up at that hour because I did not sleep through the night from December 2021 through April are some caveats here. I was in the third trimester of my second pregnancy in December of 2021, and my son was resting comfortably on my bladder. I also exclusively nursed and "still" do nurse him, which early on required frequent night feedings. However, he began sleeping through the night as a toddler. That being said, my body hadn't received the memo, and I kept waking up at 3 a.m., and worse, hadn't yet returned to getting uninterrupted sleep.🩺 SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week 💊It was frustrating. As a health writer, I understand the importance of sleep for the heart, brain and the prevention of mental health issues. The American Heart Association even lists sleep among its Essential 8 lifestyle tips, right alongside other habits I follow almost religiously, such as exercising and eating a healthy, Mediterranean-style is also having a moment on social media, with sleep-maxxing gaining TikTok traction in 2024. When I read about the "trend," I experienced FOMO at a level I could not even describe because I was so exhausted. I went on my own quest to improve my sleep, following common practices that sleep doctors recommend to me (and readers) every time I interview them: maintain consistent wake and bedtime (even on weekends), nix screens an hour before bed (I put my phone in a closet that I can't reach from my bed), journaling and the 3 a.m. wake-ups and thoughts persisted. In late March, I turned to my frenemy, Amazon, and clicked "purchase" on one thing. The night it came was the first night in years I clocked a solid eight hours of sleep, and it has been pure bliss for my physical and mental health ever I bought blackout curtains for myself as a birthday gift in March, installed them the day they arrived in April and slept better that night (and ever since). After trying seemingly everything else to improve my sleep, short of shelling out $300 on a fancy alarm clock with white noise (which was next), I realized my room wasn't as dark as it could be. We had blinds up until this point, and light trickled in from cars, street lights and the neighbor's yards. I had previously tried a sleep mask but found that it woke me up at 2 a.m. when I unconsciously began to rip it off. That was when I ditched (and hadn't revisited) the idea of making my sleep space darker. Still, I've recently learned that studies also suggest that light exposure can affect sleep and our overall health. For instance, I haven't been able to get a study published in 2024 out of my head since writing a story on it. In the study, researchers found exposure to artificial outdoor light could reduce sleep and increase stroke risks. Otherstudies have found light exposure during sleep can make it harder to rest and increase risks for conditions like hypertension and diabetes. Armed with data about how light can affect your sleep (and health) and tired of 3 a.m. wake-ups, I clicked "purchase" on blackout curtains in March. They arrived a week later, and my heart was literally and figuratively happy. I was even more excited when I hung them up and immediately swooned at the dark, cave-like atmosphere of the bedroom, despite it being 1 p.m. on a sunny Friday. My husband had a different reaction—his first comment was that the room "looked depressing." I assured him we could open them during the day, especially after learning that early exposure to sunlight in the morning can also improve sleep. I was already daydreaming about getting my circadian rhythm back in sync. That night, those dreams became a reality. I went to bed at 10 p.m. and woke up at 6 a.m.—those elusive, recommended eight hours of sleep were As someone with a healthy amount of skepticism—and who pored over data before purchasing blackout curtains—I knew a sample size of one night wasn't enough. However, I have consistently gotten better sleep nearly every night since using the curtains. The only exceptions were a night when one child was sick and another when we were warned that we might lose childcare for a week due to an illness to our usual caretaker (it was a false alarm, thankfully). Importantly, I was able to get back to sleep within 30 minutes, whereas I typically was just "up" before blackout curtains entered my room. Otherwise? My nightmare 3 a.m. wake-ups have ended. Related: Better sleep has had a ripple effect on my physical and mental health, which has also benefited my family and work. Here are the life-changing improvements I've noticed since blackout curtains have done a number on the number of hours I sleep each night (between seven and eight consistently). I live an active lifestyle, partially by choice and partially by necessity (two young kids will do that). As my sleep-deprived nights slogged on, I noticed my workouts suffering. I was slower, achier and less motivated to pick up heavier weights or work until the "whistle" of my Peloton strength sessions. I also could not keep up with my sons, which was a bummer. As the weather warmed, I was hoping to ride bikes and take hikes with them. That seemed like a pipe dream with my energy in the red. At times, I began giving in and having a third cup of coffee around 3 p.m., which likely worsened my sleep issues. While I cannot match my little ones' boundless energy, I have ditched the need for a third cup of joe, returned to feeling great about my workout output and have enjoyed tons of time outside running amok with my family. Throughout my life, I've been praised (and feared by my husband) for having a great memory. Yet, for the last year or so, I've found myself dropping the ball. I've missed interview calls and started to rely heavily on my reminder app to remind me to do basic things, like packing my wallet. It was stressing me out, and I didn't feel like myself. Yet, I know sleep is crucial for memory, per research. I still use reminders for interviews (old habits die hard), but I now almost always tap them away and let my phone know that I'm "already on it." I don't weigh myself often—it's just not something I obsess over. However, the lack of sleep has been stressful, and I've had some serious cravings for sugary foods and peanut butter. The voice in my head telling me that a spoonful of peanut butter will make working mom life go down more easily has been silenced now that I'm logging better rest. My gut does more than tell me when I eat something it doesn't like. It's also a key indicator that I am stressed. However, as I've addressed sleep deprivation, I've noticed my stomach has settled down. Since getting Bell's Palsy twice in a year, I've developed a migraine disorder. While I'm glad to have regained full access to both sides of my face, the headaches, sensitivity to sound and stomachaches have affected my ability to care for my kids and perform daily tasks like grocery shopping. However, logging more consistent and consecutive sleep has reduced my migraine severity, frequency and length of time I spend out of commission. Research shows fragmented sleep can trigger attacks, so I'm not surprised. Related: My top piece of advice for people experiencing sleep issues who are considering blackout curtains? Give them a shot. And keep these tips in mind too: Be practical about it. Measure your windows, read reviews and ensure you're ordering two curtains per pane so you can get started the day they arrive. Fully close the curtains. The goal is to let there be no light in the room, so shut them completely. Open them in the morning. I open the curtains the moment I get up and ensure I step outside for sunlight for at least 10 minutes within an hour of rising. This step helps regulate my circadian rhythm. Don't fully rely on blackout curtains. I didn't throw the baby out with the bath water the moment I got better sleep with blackout curtains. Instead, I continued to meditate, journal and maintain consistent wake and bedtimes. Combined, I'm getting dream sleep. Get checked out. While sleeplessness can happen for a variety of reasons, it's always worth looking into. You may have a condition, such as sleep apnea, that can affect your health. A doctor can get you on the best track for your issue. I've gone from sleep-deprived to sleep-obsessed thanks to blackout curtains, and if you're struggling, I hope you can soon say the same. Sweet dreams! Up Next:Life's Essential 8. American Heart Association. Sleep Irregularity and Risk of Cardiovascular Events: The Multi-Ethnic Study of Atherosclerosis. Journal of the American College of Cardiology. Suboptimal Sleep Duration Is Associated With Poorer Neuroimaging Brain Health Profiles in Middle‐Aged Individuals Without Stroke or Dementia. JAHA. How Sleep Affects Your Health. NIH. Outdoor Light at Night, Air Pollution, and Risk of Cerebrovascular Disease: A Cohort Study in China. Stroke. Light at night in older age is associated with obesity, diabetes, and hypertension. Sleep. Light exposure during sleep impairs cardiometabolic function. Medical Sciences. Does sunlight exposure predict next-night sleep? A daily diary study among U.S. adults. Journal of Health Psychology. About Sleep. CDC. The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. Sleep Medicine Review. Sleep Deprivation and Memory: Meta-Analytic Reviews of Studies on Sleep Deprivation Before and After Learning. American Psychological Association. Investigating the relationship between sleep and migraine in a global sample: a Bayesian cross-sectional approach. The Journal of Headache and Pain. The One Thing That Finally Helped Me Stop Waking up at 3 a.m. first appeared on Parade on May 31, 2025 This story was originally reported by Parade on May 31, 2025, where it first appeared.
Yahoo
3 hours ago
- Yahoo
Exercise ‘better than drugs' to stop cancer returning after treatment, trial finds
Exercise can reduce the risk of cancer patients dying by a third, stop tumours coming back and is even more effective than drugs, according to the results of a landmark trial that could transform health guidelines worldwide. For decades, doctors have recommended adopting a healthy lifestyle to lower the risk of developing cancer. But until now there has been little evidence of the impact it could have after diagnosis, with little support for incorporating exercise into patients' routines. Now a world-first trial involving patients from the US, UK, Australia, France, Canada and Israel has found that a structured exercise regime after treatment can dramatically reduce the risk of dying, the disease returning or a new cancer developing. The results were presented in Chicago at the American Society of Clinical Oncology (Asco) annual meeting, the world's largest cancer conference, and published in the New England Journal of Medicine. For the first time in medical history, there was clear evidence that exercise was even better at preventing cancer recurrence and death than many of the drugs currently prescribed to patients, one of the world's top cancer doctors said. Dr Julie Gralow, the chief medical officer of Asco, who was not involved in the decade-long study, said the quality of its findings was the 'highest level of evidence' and would lead to 'a major shift in understanding the importance of encouraging physical activity during and after treatment'. Patients who began a structured exercise regime with the help of a personal trainer or health coach after they completed treatment had a 37% lower risk of death and a 28% lower risk of recurrent or new cancers developing, compared with patients who received only health advice, the trial found. Asked to put the effect of exercise on cancer patients' outcomes into context, Gralow said: 'We titled [the session it was presented in] As Good as a Drug. I would have retitled it Better than a Drug, because you don't have all the side-effects.' 'It's the same magnitude of benefit of many drugs that get approved for this kind of magnitude of benefit – 28% decreased risk of occurrence, 37% decreased risk of death. Drugs get approved for less than that, and they're expensive and they're toxic.' 'When I started three decades ago it was still the era where we'd be gentle and say, don't overdo yourself when you're on chemo. We've reversed that,' she added. 'I would say [exercise is] better than a drug.' Related: Bowel cancer rising among under-50s worldwide, research finds In the trial, researchers enrolled 889 colon cancer patients between 2009 and 2023. Most (90%) had stage three disease. Patients were randomly assigned to take part in a structured exercise programme (445) or to just receive a healthy lifestyle booklet (444). Those in the exercise group worked with a personal trainer twice a month for coaching sessions and supervised exercise sessions, and later once a month, for a total of three years. The exercise group were coached and supported to help them achieve set exercise goals. Their weekly target was the equivalent of three to four walks of between 45 and 60 minutes, but patients could choose how they got more active. Some went kayaking or skiing, for instance. After five years, patients in the exercise group had a 28% lower risk of recurrent or new cancers than those in the other group. After eight years, the same patients also had a 37% lower risk of dying than those just handed the healthy lifestyle booklet. 'After completing surgery and chemotherapy, about 30% of patients with high-risk stage two and stage three colon cancer will eventually experience recurrence of their disease,' said the study's lead author, Dr Christopher Booth, of Queen's University in Kingston, Canada. 'As oncologists, one of the most common questions we get asked by patients is 'what else can I do to improve my outcome?' 'These results now provide us with a clear answer: an exercise programme that includes a personal trainer will reduce the risk of recurrent or new cancer, make you feel better and help you live longer.' Prof Charles Swanton, the chief clinician of Cancer Research UK, which funded the UK arm of the study, said: 'This fascinating study captures the power of exercise to transform people's health and boost their chances of surviving cancer after treatment. For an intervention that isn't a drug, exercise offers remarkable benefits for patients.' Related: Early morning and evening activity could 'reduce bowel cancer risk by 11%' For some patients, 'physical activity can be a gamechanger that shifts the course of their recovery', Swanton added. 'The findings suggest that oncologists should consider recommending a structured exercise programme after surgery to improve people's chances of survival. 'But it's important to remember that exercise isn't the best option for everyone. My advice to cancer patients is to speak to your doctor before taking on any new physical activity.' The findings are likely to change global practice, with doctors worldwide urged to discuss exercise regimens with their patients following treatment, oncologists in Chicago said. While this study followed only colon cancer patients, Gralow said there was no reason to think the findings would not be applicable across other cancers. Booth said trials for other cancers would be needed, but added that data from this study suggested there were lower breast and prostate cancer occurrences in the exercise group. 'Exercise as an intervention is a no-brainer and should be implemented broadly,' said Dr Pamela Kunz, of Yale School of Medicine. Responding to the findings, Prof Sir Stephen Powis, the national medical director of NHS England, said it was 'really exciting' that tailored exercise after treatment could be 'life-changing'. 'These landmark findings suggest that focused steps to exercise, from walks to workouts, could help turbocharge the body's ability to prevent cancer returning after treatment and help save more lives. 'Being more active can have significant benefits in helping maintain a healthy weight, strengthen the immune system, reduce inflammation and lift mood – and it's now really encouraging to see that exercise really could have the power to help more people survive cancer.'
Washington Post
3 hours ago
- Washington Post
In Uganda, an affordable alternative to dirt floors is a big boost to human health
JINJA, Uganda — Simon Tigawalana dreamed for years of doing something about the dirt floors in his small house, blaming them for making his family sick. But in a rural area in one of the world's poorest countries, making them over with concrete was simply out of reach. Then a company called EarthEnable approached him to offer an alternative: a clay-based earthen floor that could give him a durable, sealed floor for less than half the cost of concrete. Tigawalana now has the new floor in two rooms and hopes to add it soon in the last room. 'I'm happy that we now have a decent home and can also comfortably host visitors,' said Tigawalana, a 56-year-old father of 16. 'Ever since we got a clay floor my kids no longer get cough and flu that used to come from the dust raised while sweeping the dirt floors.' EarthEnable, which seeks to upgrade housing across Africa, has been promoting and installing the clay-based floors in Uganda since 2017. Besides eliminating dust that can irritate breathing, they're credited with reducing infestations of jiggers — a parasitic flea that can burrow into the skin and lead to pain, itching and infection. Uganda's health ministry says poor hygiene due to dirt floors contributes to such infestations. 'Our floors help to prevent pathogens and other illnesses linked to dust floors, since most of these families can't afford hospital care,' said Noeline Mutesi, a sales and marketing manager for EarthEnable. The first step in building the floor is digging and leveling the surface. Then murram — local red soil rich in iron and aluminum oxides — is mixed with sand and water and then compacted. After two weeks of drying time, masons use wooden floats to smooth and further compact the surface. Next is pasting: applying a fine clay screed to further smooth the surface and prepare it for a final sealant, a flaxseed-based varnish that hardens into a durable plastic-like resin. A typical floor costs around 240,000 Uganda shillings (about $65), which Earth Enable says is about 70% cheaper than concrete. Buyers can pay in installments. EarthEnable, a U.S.-based nonprofit, operates for-profit subsidiaries in Uganda, Rwanda and Kenya, and says any profits are invested into startup costs in new markets as well as research and development. EarthEnable said it's installed about 5,000 floors in Uganda, more than 39,000 in Rwanda and more than 100 in Kenya. The company also does wall plastering to help reduce dust, moisture and insect infestations common in mud homes. In Jinja, the company's program employs more than 100 masons from within the community. Many are disadvantaged boys who have dropped out of school because they can't afford fees, said Alex Wanda, a construction officer at the company. 'We focus on employing these young village boys that we train in skills to build these earthen floors, thus creating for them employment opportunities,' Wanda said in an interview. About 42% of Ugandans live in extreme poverty. Its Bureau of Statistics says the country has a housing deficit of 2.6 million units, and it's growing. The country needs to add 300,000 housing units per year to make up the deficit, mainly in rural areas, where many Ugandans live and where housing quality and availability remain pressing concerns. The company also touts the clay floors as a more sustainable alternative to concrete, which besides being more expensive generates major carbon emissions in production. The cement industry is one of Uganda's biggest contributors to carbon emissions, accounting for about 628,000 metric tons of carbon dioxide in 2023, its highest recorded level. More broadly, building and construction accounts for 37% of global emissions , according to the United Nations Environment Programme. Uganda, like much of the rest of the world, has seen a rise in extreme weather events made more likely by climate change, including flooding and prolonged drought. 'Initiatives like this are crucial in the global effort to decarbonize the construction sector,' said Penina Atwine, a program officer at the Uganda-based organization Environmental Alert. 'Such innovative local solutions that address both climate change and social needs like EarthEnable's model could inspire similar approaches across the globe.' In the village of Budima, Rehema Namukose spent most of her family's savings to build a house. She couldn't afford a cleaner floor until she worked through EarthEnable to pay for a clay floor in installments. She lives there with her three children and credits the new floor for improving the health of a sickly daughter. 'This is affordable for my family and will help us maintain hygiene,' she says 'We are now living a better life.' ___ The Associated Press' climate and environmental coverage receives financial support from multiple private foundations. AP is solely responsible for all content. Find AP's standards for working with philanthropies, a list of supporters and funded coverage areas at .
