Latest news with #JacobTeitelbaum
Epoch Times
2 days ago
- Health
- Epoch Times
The Overlooked Link Between Mini-Strokes and Lasting Fatigue
A transient ischemic attack (TIA), otherwise known as a mini-stroke, is a temporary block in blood flow to the brain. While it may cause symptoms that disappear quickly, a recent study has found that about half of people who have a TIA experience long-term tiredness that can last up to one year. Dr. Jacob Teitelbaum, a board-certified internist and author of 'From Fatigued to Fantastic!,' noted that as many as 500,000 to 650,000 Americans may experience post-TIA or stroke fatigue each year—a condition he says is highly treatable with well-tolerated dietary supplements.
Forbes
28-04-2025
- Health
- Forbes
Get Ready For Bed Like A Sleep Editor: 9 Expert-Backed Tools For Your Nightly Routine
Almost everyone has a nightly routine–even if it isn't intentional—whether it includes an elaborate skincare regimen or simply taking your pet for a pre-bedtime trip outside. But when you're deliberate about the activities you practice, the time you initiate your routine and the tools you employ along the way, you can trigger your body's natural wind-down response and set yourself up for a restful night's sleep. As a sleep editor, I've tested all manner of products to cultivate a sustainable bedtime routine and promote successful sleep, some of them more effective than others. From my testing, there are a few key accessories that reliably lull me to bed and help alleviate any pain, discomfort or insomnia I'm experiencing, like the Therabody Sleep Mask and Chirp Wheel. Get ready for bed like a sleep editor with some of the best products to promote sleepiness, like the ... More Therabody Sleep Mask and Hatch Restore 3. Practicing healthy sleep hygiene can do wonders for your sleep quality and overall mental and physical health—this is rarely debated. 'A good nighttime routine is the best way to help regulate the body's natural circadian rhythm,' concurs Dr. Laura Purdy, board-certified family medicine physician. 'Consistency is key here, and setting yourself a bedtime and a wake time that allows for a healthy seven to nine hours each and every day helps to solidify the rhythm of your sleep patterns.' But as for what can help get you that consistency? Through my own experience and reporting, a combination of the right external factors and helpful tools can do the trick. Below, I'm sharing nine products that support my nightly routine, plus science-backed context from medical experts on why they actually work. ILLUSTRATION: FORBES / PHOTO: RETAILER Sleep masks don't typically meet my needs: I am a combination sleeper who spends part of the night on my stomach, and they often press uncomfortably up against my face. I also sleep hot, and these types of products tend to just worsen the problem. That said, the Therabody Sleep Mask has been a turning point for me. It's breathable, comfortably cushioned and completely blocks out light. This last point is is especially important, per Jacob Teitelbaum, M.D., a sleep medicine expert: 'Sleep masks are one of the best investments you can make in your health,' he says, because 'unfortunately, even the tiny amount of light from a nightlight is enough to trigger adrenaline release during sleep.' This adrenaline release can lead to a poorer-quality sleep overall. The other benefit of this mask is its subtle and unobtrusive massager—it's hardly noticeable even when I lie on my stomach. This is my favorite feature of the mask, and I use it several nights a week before bed. It even has a self-timer so it automatically turns off after around 20 minutes. Beyond leaving you feeling great, Teitelbaum says, there's a distinct health benefit. 'Studies show that facial massage can improve sleep and decrease next-day sleepiness by half,' he shares,'so it's not surprising that combining the two [features in this mask] is beneficial." Wayfair In the same vein as a sleep mask, blackout curtains can hinder external light from street lamps, car headlights, neighboring buildings and similar from interrupting your sleep. I recently hung blackout curtains in my room to block the glow of a street lamp that surrounds my window, and it's made a noticeable difference in my sleep latency and overall sleep quality. Echoing Teitelbaum, Purdy concurs that 'when a room has light, our brains are alerted to be awake and more stimulated.' She expands that 'darker rooms will help us relax and can trigger your brain to also relax. When we are relaxed, we are prone to get better sleep.' Amazon I own the Hatch Restore 2 and use it every night before bed, but the brand has recently released the Restore 3, which boasts the same features with a few added upgrades and design changes. In addition to being a sunrise alarm clock that wakes you up more naturally by filtering in light gradually before your alarm officially goes off, it's also a sound machine that can play relaxing noises at bedtime to help lull you to sleep. I drift off each night to the sounds of a crackling campfire, but you can customize the sound to your liking via the Hatch mobile app. Sound machines that play white noise, pink noise and the like can benefit sleep because 'it's a consistent sound that helps dull out other noises that might disrupt sleep or make falling asleep more difficult,' says Purdy. 'It can also create a habit that associates the sound with sleep so your brain is alerted that it is time for sleep.' Amazon Drowning out disruptive noises can be conducive to promote quality rest, and earbuds can help hush sounds like snoring, noisy neighbors or a loud cityscape. But not all earbuds are comfortable enough to fall asleep with. They can irritate your ear canals, slip out or feel too bulky to properly rest. I personally own the QuietOn earbuds, which have limited availability in the United States. However, the Ozlo Sleepbuds are a similar and highly rated pair of sleep headphones created by the minds of three ex-Bose engineers. These earbuds are specifically designed to be compact and comfortable for sleep, and boast advanced noise cancellation technology to block even the loudest sounds. Forbes Vetted audience development director Spencer Dukoff tested the Ozlo Sleepbuds and noted their impressive noise blocking, adding, 'I've found that I need to remove these from my ears to hear what my wife is saying next to me before we go to sleep, even without any sounds playing in the buds.' He also praises their comfortable fit, and claims they stay put throughout most nights. If your partner's loud snores or the bustling sounds of the city prevent you from falling asleep, these and other earbuds for sleep are a viable solution. Cozy Earth When temperatures drop at night, especially during the cold seasons, the Cuddle Blanket by Cozy Earth is the ultimate retreat for softness and warmth. It's made with 100% polyester and a faux fur finish. Designed with a 'substantial weight,' according to the brand, it's abnormally heavy for a throw blanket. This makes it slightly inconvenient to carry around, but rest assured that it doesn't feel cumbersome or suffocating when it's lying across your body. Studies have shown that weighted blankets can be beneficial for your sleep quality, as they stimulate a deep pressure touch that triggers the release of serotonin and causes a decrease in cortisol. This helps ease stress and anxiety before bedtime. Keep in mind that weighted blankets are offered in a variety of different weights—typically 5, 10, 15 or 20 pounds—and the most optimal pick is around 10% of your body weight (or less, if you're like me and prefer a lighter feel). Credo In general, there's some evidence that baths can lead to better sleep by lowering your core body temperature, which is a key sign to your internal clock that it's time for sleep. Dr. Echo Helen Messier, M.D., Ph.D., chief medical and science officer at Fountain Life, concurs with this research and says, "A pre-sleep warm bath controls core body temperature, which naturally increases melatonin levels and sleep onset.' Pair that with a magnesium product like the Vertly Epsom Bath Salts above, and you're putting yourself in an even better position for premium rest. Magnesium can be a helpful mineral for sleep, as some studies show it has properties that promote relaxation, support melatonin production and reduce stress. Per Teitelbaum, 'Soaking in a hot bath with 1 to 2 cups of magnesium salts (called Epsom salts) before bedtime will powerfully relax your muscles and induce sleep.' Although experts aren't fully convinced that topical magnesium application in small doses (like in lotions or soaps) is the most effective delivery of magnesium's sleep-promoting properties, I like to apply the Beauty Sleep Body Cleanser from Drowsy during my bedtime showers and baths. It's a magnesium-based soap enriched with 7 essential oils for sleep including lavender. Its quantity of magnesium may be inconsequential to actually effect my quality of sleep, but I enjoy its spa-like scent during my pre-sleep ritual. Amazon My husband introduced me to the chirp wheel after he began using it during his bedtime routine to stretch out his lower back, a common problem area for him. Now, I use it whenever I feel tightness in my back and shoulders, which is a weekly occurrence considering I work from home in an office chair five out of seven days a week. Rolling on the Chirp Wheel helps loosen my muscles at the end of a long day, promote relaxation and lengthens my back to prepare me for eight hours of lying down. The Chirp Wheel is ergonomically designed to apply pressure down your spine and is a more comfortable alternative to a foam roller, a popular tool used for self-myofascial release (SMR). SMR is a type of physical therapy that involves self-massage to relieve soreness, ease tension and improve blood circulation. A massage before bed is a natural and effective way to foster relaxation and set yourself up for a good night's sleep, as research says a nighttime session can improve quality and quantity of rest in those with insomnia. There are also some studies that show SMR is a particularly beneficial sleep tool for those with chronic pain conditions like fibromyalgia. Sleep Number One major sleep accessory I recommend for a relaxing bedtime routine is an adjustable bed frame. Among other capabilities that vary depending on your model, an adjustable frame enables you to move the head and foot of your mattress up and down to adjust your sleep posture. By raising your head above your heart, you can improve circulation, reduce pressure on your nasal passageway and improve symptoms of snoring. This also makes it the perfect piece of furniture to enable an extra-comfortable setting for reading in bed, as studies show that reading before bed can have a noticeable impact on your quality of sleep. I have personally tried multiple adjustable bed frames from various companies and have found Sleep Number to stand out in its offerings. Its collection of adjustable frames and mattress bundles features an array of premium details like massagers, under-bed lights and much more, to suit a wide variety of sleepers. As an example, the ClimateCool Mattress with the FlexFit base recommended above is especially great for hot sleepers and couples who prefer different firmness levels to suit their sleep styles. Also worth considering is the Nectar Adjustable Frame for a more value-friendly pick. Amazon Journaling before bed can be helpful for when stress and anxiety keep you from getting rest. As you get out all the thoughts that may feel overwhelming or daunting and express them on paper, you can feel more organized and in control of your situation. Specifically, studies have found that positive affect journaling—in which you intentionally highlight positive experiences—can lead to decreased mental distress and better overall emotional outcomes. Beyond that, performing a short and specific burst of writing before bed to briefly organize one's thoughts has been linked to faster rates of falling asleep. I myself use a gratitude journal because, in past journaling experiences, I found myself writing about the negative events and stressful thoughts I had much more frequently than the happy and inspirational ones. This specific journal contains encouraging daily quotes and affirmations and includes spaces for you to write what you're grateful or excited about. Making small changes to your nightly routine can have a big impact on your quality of rest and sleep latency. Sleep hygiene really does matter. In addition to the sleep tools listed above, Dr. Purdy recommends a few simple lifestyle changes to employ pre-bedtime. These can lead to a better night's rest and a healthier sleep cycle overall. The Forbes Vetted sleep team has curated a robust collection of mattress and sleep stories to help you invest in a better rest. We've researched and reported hundreds of stories on all things sleep, from the best mattresses in a box to the best sunrise alarm clocks. The team behind our sleep content are seasoned sleep veterans with years of experience behind them.
Yahoo
06-02-2025
- Health
- Yahoo
Healthy Aging Is as Easy as Getting Plenty of These 6 Essential Vitamins and Minerals
Vitamins and minerals aren't just important for bodily function. They're essential to aging well. As we age, our risk for low vitamin consumption increases, partly because our body no longer effectively absorbs select nutrients. That's why it's important to ensure you're getting enough of these vitamins and minerals. It's helpful to have a balanced diet that provides the vitamins and minerals you need, but if there are any deficiencies, your doctor may recommend supplements. It's important to stick to supplements under guidance from your doctor, especially if you're on medication or have specific health conditions. We spoke with experts to find out the best vitamins and minerals we should be focusing on for healthy aging. These are the key vitamins and minerals you'll want to keep on hand daily. Magnesium is a mineral that provides several key functions in the body. It keeps your muscles strong, regulates blood sugar levels and contributes to heart health. Dr. Jacob Teitelbaum, a board-certified internist in integrative medicine, told us that "magnesium is critical for well over 300 reactions in the body." He said an unprocessed diet has about 600 mg of magnesium daily, but the average American diet has less than 250 mg of magnesium after processing. For reference, the daily recommended amount of magnesium is 400 to 420 mg per day for adult men and 310 to 320 mg for women, but more is needed for those who are pregnant or breastfeeding. Teitelbaum warned that the effects of low magnesium may include an increased risk of metabolic syndrome. This can lead to heart attacks, strokes and dementia. You may also feel exhausted or experience widespread muscle pain if you're not getting enough magnesium. You can find magnesium in a wide range of ingredients. Dr. Peter Brukner, a specialist sports and exercise physician, said you can find magnesium in nuts, seeds, whole grains and leafy green vegetables like spinach. In extra yummy news, you can also get magnesium from dark chocolate. "Some older adults or those who take specific medicines (such as diuretics or drugs for acid reflux) may not receive enough magnesium from their diet and might need a supplement," he said. "However, too much magnesium can cause stomach issues, so be careful." You also need a range of B Vitamins, including B12 and folate (also called folic acid), to maintain your health as you age. Vitamin B-12 works with folate to help your body make new cells, including blood cells and nerve cells. While you don't usually require more B12 as you age, your body cannot absorb it as well when you get older. Brukner said this is because "stomachs make less acid, and this acid is necessary to take the vitamin from food into the body." Teitelbaum said B vitamins are critical for energy production, and suboptimal levels can affect your health. He warns that B vitamin deficiency has been associated with "a marked increase of dementia (especially folic acid) and increased risk of heart attack and stroke (especially in those with elevated homocysteine levels)." Symptoms of B12 deficiency include weakness or poor balance, loss of appetite and numbness and tingling in the hands and feet. B12 is found in animal proteins like meat, fish and eggs. Brukner said that if you don't eat these foods, you may want to turn to foods like cereals and nutritional yeast with added B12. "Older people, especially those having certain stomach issues or taking medicine that lowers stomach acid, might need to take a B12 vitamin supplement," he explained. Amelia Ti, a registered dietitian and diabetes educator in New York City, who is also part of CNET's medical review board, adds that people taking medicine that blocks B12 absorption, like omeprazole or metformin, may also need a vitamin B12 supplement. The National Institute on Aging says that calcium is especially important for older people at risk for bone loss. The Institute recommends 1,000 mg each day for men between the ages of 51 and 70, and 1,200 mg per day for men 71 and older. Women aged 51 and up are recommended to take 1,200 mg each day. "Calcium is well-known for making bones strong, but it is also crucial for muscles to work right," Brukner said. "As people become older, their bodies take in less calcium from food, which can cause bones to become weaker." You can get calcium naturally from sources like milk, yogurt and cheese. The Harvard T.H. Chan School of Public Health notes that calcium is also available in kale, salmon, tofu, almonds and spinach. As for supplements, Brukner said, "If you are at risk for bone troubles or don't get enough calcium in your food, taking supplements might be useful. But too much calcium can cause other issues like kidney stones, so talk with your doctor first." Vitamin D is often called the sunshine vitamin because you typically absorb it through the skin just by being outside. However, during winter months, if you live in a cloudy climate or avoid natural sunlight as you age, you may not get enough. Your body needs vitamin D to properly absorb calcium, making it an important nutrient for bone health. Brukner says that in addition to sunshine, you can get vitamin D from fatty fish like salmon and mackerel, fortified milk and cereals. Your doctor may also recommend a supplement if you're experiencing bone loss or at risk of osteoporosis. In addition to bone health, Teitelbaum said vitamin D can help you fight off disease. He said, "Suboptimal vitamin D is associated with increased autoimmunity, higher risk of severe infectious diseases (Dr. Fauci noted that he took vitamin D during the COVID [pandemic]) and increased cancer risk." Omega-3 fatty acids are essential to many of your body's functions. They play a role in both heart and brain health. However, as Cleveland Clinic points out, your body isn't able to produce enough omega-3s on its own. This means you need to get more from the foods you eat or supplements you take. "Omega-3 fatty acids are very good for heart health and can help lessen swelling, which is important for older people," Brukner explained. "They are also beneficial for brain well-being and might help guard against memory loss and diseases such as Alzheimer's." Ti adds that omega-3s help lessen swelling by reducing inflammation. Fatty fish like salmon are a good source of omega-3 fatty acids. Brukner said you can also turn to flaxseeds, chia seeds and walnuts but added a warning: "These give a different type of omega-3 that the body does not use so easily." Fish oil and algae oil can serve as supplements, too. A 2015 paper, published in Pathobiology of Aging and Age-related Diseases, calls zinc an "essential micronutrient for human health in general, and particularly for the elderly." The authors say zinc plays "an important role in the aging process" and that zinc deficiency may be connected to several age-related chronic illnesses, which include hardening of the arteries, degenerative diseases of the nervous system, age-related changes to the immune system and cancer. "When we get older, our immune system becomes weaker, and if we don't have enough zinc, this can make it even worse," Brukner explained. You can find zinc in shellfish, red meat, poultry, beans, nuts and seeds. Brukner said oysters are particularly zinc-rich. He added, "Some older people might find zinc supplements helpful, especially if they often get sick or do not eat enough foods high in zinc. But taking too much zinc can cause problems with other minerals in the body, so it's important to follow advised amounts." Eating well can help boost your bones, immune system and more as you age. Along with exercise and other good habits, getting the right minerals and vitamins may improve your health. Try to get enough magnesium, B vitamins, calcium, vitamin D, omega-3s and zinc in your diet each day. Talk to your doctor before you take any supplements to find out how they may interact with your existing medications and health conditions.
