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Health Line
3 days ago
- General
- Health Line
Is It Better to Shower in the Morning or at Night?
No research suggests that morning showers are necessarily better for you than night showers or vice versa. It comes down to preference because both have benefits, depending on your schedule and lifestyle. You might step into the shower every morning because it helps wake you up, or you might take a shower at night to wash the day away. But scientific evidence supporting one type of shower over the other is limited. It really just comes down to preference. Health and wellness touch everyone's lives differently. The views and opinions expressed are those of the speakers and do not necessarily reflect the views or positions of Healthline Media. All quotes are strictly informational and should not be considered medical advice. Does it matter what time you shower? You don't need to align your shower with a certain time of day for health benefits. Either, depending on your preferences, can be good for you. Benefits of a morning shower You may find that you benefit from a morning shower if you: Need a morning pick-me-up: Not everyone rises in the morning feeling ready to go. If this sounds like you, a warm (not hot) shower may help. You might also want to try turning the water to cold for a moment as an extra wake-up call. Want to start the day fresh and clean: Your bed contains sweat, skin cells, and skin oils, and showering in the morning sends this residue that you might have picked up overnight down the drain. Style your hair: If you wake up with unruly hair, you're not alone. A morning shower can help reset your hair, especially if you use hair products that call for application on wet hair. Benefits of a night shower However, if going to bed clean rather than starting the day clean is more your style, you may benefit from a night shower. Some benefits of showering in the evening may include: Removing a day's worth of dirt: Your skin picks up bacteria and grime whenever it comes in contact with something or someone. Showering at night stops this gunk and other topical skin care products you might apply throughout the day from getting into bed with you. Cleaner sheets: If you go to bed clean, you won't have to worry about your sheets getting dirty as fast. But your sheets will still inevitably get dirty over time. Night showers go to bed clean cleaner sheets potentially better sleep Showering tips (no matter the timing) Consider some of these pointers the next time you shower for potentially even more benefits: Use warm water: Hot water (above 104°F [40°C]) may feel good, but it's more likely to dry out your skin and aggravate inflammatory skin conditions, like psoriasis or eczema. A hot shower may also raise already high blood pressure. Add a blast of cold water at the end: Though it might not sound the most pleasant, a dose of cold water may help promote healthy skin and hair, increase circulation, and wake you up (if needed). Use gentle soaps and cleansers: Opt for gentle body washes instead of harsh scrubs and heavily scented products, especially if you live with an inflammatory skin condition or have sensitive skin. Limit your showers to 5 to 10 minutes: A long, hot shower at the end of the day may sound relaxing, but according to the American Academy of Dermatology, try to limit your showers to between 5 and 10 minutes, especially if you have dry skin or an inflammatory skin condition. Pat your skin dry: After your shower, try not to rub your skin, as this can dry it out and damage its moisture barrier, which is what helps your skin hold onto moisture. Instead, gently pat it dry. Follow up with a moisturizer: To lock in moisture, try applying a gentle moisturizer within a few minutes of toweling off. Be sure to connect with a healthcare professional if you live with an inflammatory skin condition, have chronic dry skin, or another skin disorder before changing your shower habits. We polled some of our staff to help get a better sense of where the Healthline team stands on this conundrum. See the results below and what some of them have to say. 'I grew up in Asia, where everyone takes at least one shower, and the one at night is nonnegotiable. The reason? You don't want to bring all the sweat and dirt to your clean bed. I guess it also helps reduce the need for frequent washing of the bed sheets.' — Louisa Wah, editor 'I need [a morning shower] to clear the fog and get my day started. Some of my most productive work ideas happen during that time!' — Heidi Smith, Real Appeal manager 'I think of showers as a way to wash away the day and help my mind reset for bedtime. I also really don't like getting into bed with the dirt of the day still on me.' — Megan Severs, senior editorial director 'I work out and walk my dog in the evening, so it fits better in my schedule to shower at night and wash away the sweat and grime from being outside! Plus, there is nothing like getting into a clean bed after a hot shower :)' — Victoria Torrez, senior influencer marketing manager 'I need to be clean before I get into bed! Plus, it has become part of my nighttime routine and helps my brain recognize that things are winding down.' — Sara McTigue, senior editor, Bezzy 'I feel very strongly about [night showers]. I have a 'shower lamp' that has very soft lighting, and my showers are steaming hot, so I'll fall asleep if I do them in the morning. I also want to be clean before I get in bed. It doesn't sit right with me having everything built up from the day get on my sheets, especially if I worked out or spent a long time outside.' — Sarah Choi, associate editor
Yahoo
25-05-2025
- Health
- Yahoo
What Type Of Sleeper Are You? Here Are The Benefits Of Each.
Most of us have a side we prefer to sleep on. Yes, we move around in our sleep but there's usually that one side that we continuously fall back on. And if lying on a certain side is your fail-safe, there are a few factors to consider. As herbal nutrition expert Ali Ramadan (also known as @holisticali) explained on TikTok, there are a handful of benefits to sleeping on the left side of your body. According to Heathline, sleeping on your left side is thought to have the most benefits to overall health. Ramadan explained in the video that 'when we sleep on the left side, the stomach and its gastric juices remain lower than the oesophagus,' which can help to reduce heartburn and digestive upset. 'It also reduces pressure on the back and is the ideal way for pregnant women to sleep,' Ramadan said. Sleeping on the left side when pregnant can help with blood flow between the heart, fetus, uterus and kidneys, while taking pressure off the liver. Generally speaking, it's better for us to sleep on our left side, especially for people who snore, have acid reflux, have high blood pressure or have digestive issues. However, there are some benefits to sleeping on your right side, especially for those with heart conditions, who might find it more comfortable. But if you want to reduce your risk of back pain and get a decent night's rest, sleeping on your back could be the answer, according to one sleep expert. Just 10% of people sleep in the optimal position, according to Kiera Pritchard, a sleep expert with Eachnight Mattresses. In comparison, 74% of us are side sleepers while 16% of people are stomach sleepers. 'Sleeping on your back is the most recommended position because the vertebrae in your back can align naturally in a neutral position without any kinks or curves,' Prichard said. 'Sleeping on your back may be healthier for your spine whereas sleeping on your right side is beneficial for your heart. Stomach sleeping is the only position that is considered unhealthy as it is very stressful on your spine.' This story originally appeared in HuffPost UK. The Time It Takes To Fall Asleep Can Reveal A Lot About Your Health How To Change Your Default Sleeping Position To A New One The 1 Habit Doctors Say Is Secretly Making You Tired The Next Day
The Sun
23-05-2025
- Health
- The Sun
Kinky sex relieves the pain of a bad back or arthritis, research suggests
KINKY sex relieves the pain of a bad back or arthritis, research suggests. Those with a taste for whips and handcuffs in the bedroom reported health benefits as well as sexual enjoyment in the study. Many said they experienced short-term relief from chronic pain after a session with a Miss Whiplash. It is said to be down to the simultaneous release of stress hormones in response to the pain and the feelgood hormone dopamine during a bondage session — known as BDSM. Researcher Reni Forer said: 'Many BDSM practitioners experience benefits beyond sexual pleasure. Given the overlap in brain circuitry involved, BDSM could unknowingly result in pain relief for people with chronic pain.' Up to half of us are believed to live with long-term aches and pains from conditions such as arthritis, fibromyalgia or long-term injuries. The study, from the University of Michigan in the US, involved 525 people into BDSM, short for bondage and discipline, dominance and submission, sadism and masochism. Four in ten of them also suffered from chronic pain, defined as lasting longer than three months. In the study, 35 per cent said they felt pain relief after a kinky romp. A similar proportion said it helped to increase their pain tolerance and their ability to talk about their condition or cope with it emotionally. Ms Forer said: 'Participation can also benefit other aspects of one's life, including trauma processing, decreased psychological distress and higher wellbeing.' A recent Australian study found nine out of ten back pain remedies were no good, with no proof there was any benefit from steroids, paracetamol, acupuncture, heat or massage.
Health Line
22-05-2025
- Health
- Health Line
Chair Exercises for Seniors
Exercise is important for overall health and well-being, especially as you age. Chair exercises may be a good option for people with mobility issues or who want an exercise routine they can do at home. Exercise is an important part of a healthy lifestyle at any age. However, as you grow older, it can be even more important to help keep your mobility and independence. It can also help manage certain conditions, reduce health risks, and boost your mood. Chair exercises can be an accessible way for older adults to get regular physical activity. The Centers for Disease Control and Prevention (CDC) recommends that people ages 65 and over aim for 150 minutes per week of moderate intensity aerobic activity and 2 days of muscle-strengthening activities. If you have a chronic condition or limited mobility, you may need to modify these recommendations. That's why it's important to speak with a healthcare professional before beginning a new exercise routine. Specific benefits of exercise for older adults There are various benefits of exercise for older adults. According to the ' Physical Guidelines for Americans, 2nd Edition,' some of the top benefits include: a lower risk of certain health conditions, such as: heart disease stroke hypertension (high blood pressure) type 2 diabetes improved bone health a lower risk of dementia improved quality of life a lower risk of depression A 2018 review of research examined various studies on the impact of resistance exercise on bone health. The review found that resistance exercise, either alone or in combination with other interventions, may be an effective strategy to improve muscle and bone mass in older people. Another study from 2018 examined the role exercise plays in the management of the symptoms of depression in older adults. The researchers found that combining physical exercise of high or low intensity with antidepressants may be more effective for sedentary older adults with major depression than antidepressant drug therapy alone. Getting started Before you begin any new exercise program —even those designed for older adults, such as the one below—make sure your doctor has cleared you to participate in physical activity. These exercises are all doable at home. Alternatively, you may wish to join a fitness class led by a qualified instructor at a physical therapy clinic or fitness center. The key to a successful exercise session is to take it slow, know your limits, and listen to your body. If something doesn't feel right, stop and try a different exercise. If you continue to feel discomfort or pain, consult your doctor or a physical therapist for guidance. 5 seated leg exercises Seated exercises allow you to target the lower body while seated. These may be a good alternative to other exercises for various reasons, such as: mobility issues balance issues that prevent standing exercises recovery from surgery or an injury Safety tips Choose a sturdy chair that does not tilt, move easily, or wobble. If you can, choose a chair without arms so you have more room to move freely. If you have any concerns or have been advised to limit activity, speak with your healthcare professional before beginning the exercise program. Seated marches Seated marches can be a good warm-up exercise as they can get your heart pumping. Sit in a chair with your feet flat on the floor. Slowly raise one knee without leaning back. If your chair has armrests, you can use them to help keep you from leaning. Lower your leg and place it back on the floor. Repeat with the other leg. Do this for 30 seconds, quickening your pace if you are able. Seated knee extensions Sit in a chair with your back straight, your arms at your sides, and your feet flat on the floor. Extend and straighten your right knee while focusing on squeezing your quadriceps at the front of your thigh. Hold for a count of 1. Bend your knee and bring your heel as close to the chair as you can. Lower your leg and place your foot back flat on the floor. Repeat with the other leg. Repeat this process for 30 seconds if you are able to. Seated knee abduction and adduction Sit in a chair with your back straight, your arms at your sides, and your feet flat on the floor. Place your hands on the inside of your knees. Gently push your knees against your hands as they apply counter pressure. Hold for 3 seconds and then relax. Place your hands on the outside of your knees. Gently push your knees outward against your hands as they apply counter pressure. Hold for 3 seconds and then relax. Repeat these steps for 30 seconds if you are able. Seated hamstring stretch Sit up straight near the front of a chair with your feet flat on the floor. Extend your right leg out in front of you with your heel grounded into the floor. Point your toes toward the ceiling. Placing your hands on your left thigh for support, gently hinge forward from the hip. Keep your spine in a neutral position and hold for several seconds. Return to the starting position. Repeat on that leg to reach around 60 seconds in 'hold' if you are able. Repeat the process on the other leg. Ankle stretch Sit in a chair with your feet flat on the floor. Holding onto the side of the chair, straighten your left leg with your foot off the floor. With your leg straight and raised, point your toes away from you. Point your toes toward you. Try to do 2 sets of 5 stretches on each side. 8 full-body chair exercises This full-body routine includes exercises that you can do either seated or standing. It also includes weighted exercises with light dumbbells or hand weights. Doing exercises from a standing position can help improve balance, but if your mobility is limited, you may find it easier to do them seated. Arm circles with or without marching, seated or standing In a seated position, sit up straight with your feet flat on the floor and shoulder width apart. Extend your shoulders and elbows like an airplane. If standing, have your knees slightly bent and your feet shoulder-width apart. Extend your arms as stated above. March your feet in place, if you are able. Keeping your posture, circle your arms in a clockwise motion (backward). Then reverse the circular motion to counterclockwise (forward). Try to do 8 to 12 repetitions. Dumbbell curls Either sitting or standing, hold a dumbbell in each hand. Hold the weights down at your side with your palms facing inward. Slowly bend one elbow, bringing the weight toward your upper chest. As you lift the weight, keep your elbow close to your side and rotate your palm so it faces your shoulder. Pause and then slowly lower your arm back to the starting position, rotating your palm back inward. Repeat with your other arm. Do 12 repetitions on each arm, if you are able. If you are standing, you can hold a weight in one hand and use the other to hold the back of a chair to help with your balance, if needed. Dumbbell reverse fly Either sitting or standing, hold a dumbbell in each hand. Hold the weights about 12 inches in front of your chest. You should have your elbows up and slightly bent, and your palms should be facing each other, as if your arms are wrapped around a large beach ball. Slowly pull the weights apart while trying to bring your shoulder blades as close together as possible. Allow the movement to pull your elbows back as far as you comfortably can. Pause and return to the starting position. Try to do 8 to 12 repetitions if you can. Seated upper body twist Sit upright in a chair with your feet flat on the floor. Cross your arms in front of your body, reaching for your shoulders. Without moving your hips, turn your upper body to the left as far as you comfortably can. Hold for 5 seconds. Repeat on the right side. Do this 5 times on each side. Squats with chair support Stand behind a chair, facing the back of the chair. Place your feet shoulder-width apart with your toes pointing forward. Stand up as straight as you are able, retract your shoulders, and lengthen your neck and spine. Place your hands on the back of the chair for support. Hinge your hips back as if you are about to sit into a chair. Your hips will bend first, then your knees. Bend your hips and knees into a squatting position that doesn't exceed 90 degrees. Your knees should remain behind your toes. Pressing through your heels, return to the starting position. Try to do 8 to 12 repetitions, if you are able. Chair stands Sit upright in a chair with your feet flat on the floor. If you can, you may want to push the back of the chair against the wall so it doesn't move. Keeping your back and shoulders straight, stand up from the chair using your hands as little as possible (or not at all). Sit back down. Make sure each move is slow and controlled. Repeat this standing and sitting movement until you feel you can no longer do it, or do 8 to 12 repetitions if it is more comfortable. If you are able, rest for 1 minute and repeat another two times. If the chair is too low, try sitting on a cushion and then removing it as you feel able. Standing hip abduction with chair support Stand behind a chair facing the chair's back. Place your feet shoulder-width apart with your toes pointing forward. Stand up as tall as you can, retract your shoulders, and lengthen your neck and spine. Place your hands on the back of the chair for support. Pick your left foot up off the floor, keeping your leg straight, and keeping your weight on your right leg. Keeping your hips and toes facing forward, lift your left leg out to the side. Slightly pause at the top of your range of motion. Slowly bring your left leg back to the starting position. Repeat with the right leg. Do 8 to 12 repetitions. Seated bicycle crunch Sit upright in a chair, feet flat on the floor, shoulder-width apart. Make sure your toes are pointing forward. Sit up as tall as you can, retract your shoulders, and lengthen your neck and spine. Place your hands by your ears. Do not lace your finger behind your head or neck. Pick your left foot up off the floor by raising your thigh off the chair. Keeping your hips and shoulders stable, use your core to move your right elbow to the raised knee. Tuck your belly button back toward your spine and return to the starting position. Be sure to sit up right, nice and tall, between exercises. Repeat the exercise by raising the right knee and moving your left elbow toward it. Keep your movements slow and controlled. Do 8 to 12 repetitions. Tips for limited mobility If mobility issues prevent you from completing seated or standing exercises, you can modify the moves and still benefit from them. You may be able to perform the exercise using a shortened range of motion. For example, if you experience pain, shoulder mobility restrictions, or both with the dumbbell reverse fly, don't extend your arms as far back. Instead, only go as far as feels comfortable for you. Listen to your body and start a flexibility and mobility routine in combination with your workouts.
Health Line
19-05-2025
- Health
- Health Line
6 Plant Sources of Omega-3 Fatty Acids
Seafood is often touted for being high in omega-3s. But you can also consume these fatty acids from plant sources, including flaxseeds, chia seeds, walnuts, and more. Fish oil and fatty fish such as salmon, trout, and tuna are well known sources of omega-3 fatty acids. But if you follow a vegan or vegetarian diet, or simply dislike fish, you can still meet the dietary requirements of fatty acids from these six fantastic plant sources. Chia seeds Chia seeds are known for their many health benefits and are also great plant sources of alpha-linolenic acid (ALA), one of three types of omega-3 fatty acids. Due to their omega-3, fiber, and protein content, when consumed as part of a balanced diet, chia seeds may help: reduce the risk of heart disease decrease triglyceride fat buildup improve high-density lipoprotein (HDL) 'good' cholesterol lower blood pressure support digestion and regular bowel movements decrease the risk of certain cancers However, more clinical trials reviewing these purported benefits need to be conducted before a definitive conclusion can be made. Consumption Just 1 ounce (oz) or 28 g of chia seeds delivers 5,000 milligrams (mg) of omega-3 fatty acids. One egg is equivalent to 1 tablespoon (tbsp) or 7 g of chia seeds mixed with 3 tbsp of water if you want to use this as an egg substitute. You can also try these recipes: Algal oil Algal oil, derived from algae, is one of the few vegan sources of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the other two types of omega-3 fatty acids. A 2019 research review suggests that EHA and DHA may make up 50% of the composition of algal oils. While algae can be toxic in the environment, those that algal oil is made from are grown under controlled conditions and purified, so it may be free from most toxins that fish and fish oils may contain. However, recent research on the benefits of algal oil is very limited, and most past studies are based on observations in animals. More human research is needed to determine the extent of its health benefits. Consumption Algal oil is most commonly available in soft gel form. Supplements typically provide 400 to 500 mg of combined DHA and EPA. It's generally recommended to get 250 mg of combined DHA and EPA per day. You can find algal oil supplements in most pharmacies. You can also add liquid forms to drinks or smoothies. Hemp seed In addition to protein, magnesium, iron, and zinc, hemp seeds contain some omega-3s. The omega-6 to omega-3 ratio of hemp seeds ranges from about 2 to 5. A 'desirable' ratio is less than or equal to 3. A 2022 study suggests that the omega-3s in hemp seeds may benefit heart health by preventing the formation of blood clots and helping the heart recover after a heart attack. This study, however, was performed with cells in the lab, not in humans, so more human studies are needed to confirm these findings. Consumption In 3 tbsp (30 g) of hemp seeds, there are approximately 2,600 mg of ALA. Sprinkle hemp seeds on top of yogurt or mix them into a smoothie to add a bit of crunch. Homemade hemp seed granola bars are another way to combine hemp seeds with other healthy ingredients, such as flaxseeds, and pack in extra omega-3s. Hemp seed oil is another hemp product, but its omega-6 and omega-3 content will differ from that of hemp seeds. Walnuts Walnuts are loaded with healthy fats and ALA. Studies in both humans and animals have found that eating walnuts is associated with improvements in brain functioning and memory, according to a 2020 research review. However, more research is needed in this area since many of the past studies were conducted in animals, and the same conclusions cannot be applied to humans. Consumption One serving (28 g, 1 oz, or 14 walnut halves) of walnuts can fulfill an entire day's requirements of omega-3 fatty acids. It provides 2,570 mg. You can also try these recipes: Flaxseed Flaxseed is a nutritional powerhouse that provides fiber, protein, magnesium, and manganese in each serving. It's also an excellent source of omega-3s. In a 2019 clinical trial of 80 participants with high triglycerides and high blood pressure, those who consumed 36 g of flaxseed powder for 8 weeks saw improvements in: systolic blood pressure diastolic blood pressure triglycerides total cholesterol LDL cholesterol HDL cholesterol Consumption One tbsp (about 10 g) of whole flaxseed contains 2,350 mg of ALA, which surpasses the daily recommended amount. For an egg substitute, whisk together 1 tbsp (7 g) of flaxseed meal with 2.5 tbsp of water. You can sprinkle 1 tbsp of ground flaxseed on the top of salads, cereals, oatmeal, soups, and more. Take this raspberry peach crumble as an example. You could also opt for flaxseed oil, but its nutritional content will vary from that of flaxseeds or flaxseed meal. Perilla oil This oil, derived from perilla seeds, is a good source of omega-3 fatty acids. It's made up of approximately: 53% to 62% ALA 10% to 13% linoleic acid 11% to 16% oleic acid In a study of trained athletes, 8 weeks of consumption of either 9 g or 3 g per day of perilla oil was found to help improve gut function and constipation among the athletes. Consumption Each tbsp (14 g) contains about 9 g of ALA. To maximize its health benefits, use perilla oil as a flavor enhancer or dressing rather than a cooking oil. When heated, oils high in polyunsaturated fats can form harmful free radicals that, in excess, may contribute to health diseases. Perilla oil is also available in capsule form for an easy and convenient way to increase your omega-3 intake.
