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• In the United States, an estimated 1 in 3 people have metabolic syndrome, which raises the risk for developing type 2 diabetes and heart disease.
• A new study investigates whether a form of intermittent fasting called time-restricted eating (TRE) might help remedy the condition.
• While more long-term studies are needed, the researchers found significant improvements after following a short-term personalized TRE regimen.

Intermittent fasting protocols are gaining interest among researchers and health enthusiasts for their potential benefits.

A new study, published in the Annals of Internal Medicine, examined the effects of time-restricted eating (TRE), a form of intermittent fasting (IF) in people with metabolic syndrome.

The researchers found that eating within an 8–10-hour window may help improve blood sugar control in people with the condition. Although the study has some limitations, its findings align with previous, similar research.

Health effects of time-restricted eating

According to the authors of the new study, one-third of people in the United States have metabolic syndrome, an umbrella term for a cluster of cardiovascular risk factors: 

• high blood pressure
• high blood sugar levels
• excess fat around the waist
• high triglyceride (blood fat) levels
• low levels of good cholesterol (HDL)

If left untreated, people with metabolic syndrome have an increased risk of developing diabetes and heart disease. 

Uncovering lifestyle interventions to reduce the burden of metabolic syndrome is vital work for researchers. Some scientists believe that time-restricted eating (TRE) might help people with this condition.

Following a TRE protocol means only consuming calories for a set number of hours each day. Outside of these times, only water or black, unsweetened tea and coffee may be consumed.

As an example, if someone starts their breakfast at 9 a.m. and finishes their last meal of the day at 9 p.m., they have a 12-hour eating window. If they decided to try TRE, perhaps they would skip breakfast, eat their first meal at midday, and eat their final meal at the same time as usual. This would give them a 9-hour eating window.

Previous research has linked TRE with:

• improved blood sugar control in people with diabetes
• decreased blood pressure
• weight loss
• lower blood fat levels

Can time-restricted eating treat metabolic syndrome?

The latest study is a randomized controlled trial — the gold standard of medical research. The scientists recruited 108 people with metabolic syndrome and an average age of 59.

For the 3-month study, the researchers split the participants into two groups:

• nutrition counseling
• nutrition counseling plus a personalized 8- to 10-hour TRE intervention.

At the beginning of the study, participants’ average eating window was just over 14 hours. During the study, they reduced their eating window by around 4 hours.

At the end of the study, the TRE group had significantly improved their HbA1c, or hemoglobin A1C, which is a marker of average blood sugar levels used to monitor diabetes.

“Lowering HbA1c reduces the risk of type 2 diabetes,” Adrian Hernandez, a registered dietitian nutritionist and owner at AEH Nutrition LLC, who was not involved in the study, told Healthline. “By reducing the risk or progression of type 2 diabetes, you also improve the development of metabolic syndrome.”

Those in the TRE group also lost weight without losing muscle mass, reduced their body mass index (BMI), and lost belly fat, all of which can reduce the risk of chronic disease if maintained.

Although the results are hopeful, the authors note that the study was relatively short duration, and that they had to rely on participants reporting when they ate — which is not always reliable. 

“While there are clear limitations to the study, I would still say TRE is a viable option for those with metabolic conditions,” Hernandez said, noting that other “research on TRE and intermittent fasting shows similar outcomes.”

How does time-restricted improve metabolic health?

Rebecca Russell, a functional medicine registered dietitian at The Social Nutritionist, not involved in the study, explained how TRE can help people with metabolic syndrome.

“One reason TRE may be effective is that it aligns food intake with the body’s natural circadian rhythm,” she told Healthline.

Circadian rhythms help orchestrate the rise and fall of hormone levels throughout the day, sleep-wake cycles, metabolism, digestion, and much more.

“By restricting eating to an 8–10 hour window, we can work with our body’s natural ebb and flow, enhancing metabolic efficiency,” Russell continued.

Russell explained how eating when the body is naturally primed for digestion and energy utilization may help improve:

• blood sugar regulation
• lipid profiles
• overall metabolic health

Avery Zenker, a registered dietitian at EverFlex Fitness, not involved in the study, noted how TRE might help in other ways. “Fasting periods also give the digestive system a break, which can improve gut health and allow for essential repair and recovery,” Zenker told Healthline.

Mir Ali, MD, a board-certified bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA, not involved in the current study, told Healthline that, other than circadian alignment, “fasting for a period of time directs the body toward burning fat.” This helps explain the weight loss seen in this and other studies, Ali noted.

Food quality matters

If you are eating less food overall, it is important to focus on quality to ensure you get all the essential nutrients your body needs during your eating window.

“Choosing the right foods is the most important thing for weight loss,” Ali said.

Zenker agreed. “TRE cannot compensate for low-quality food choices, so it’s important to focus on eating a variety of nutrient-dense foods rather than relying on timing alone to improve health outcomes. Focusing on a nutritious diet is essential, regardless of when you’re eating,” Zenker said.

Who should avoid time-restricted eating?

According to Hernandez, TRE is not suitable for everyone, including:

• pregnant people
• malnourished individuals
• anyone taking medications that affect blood sugar
• athletes or very active individuals who have higher nutrient needs

Also, “Individuals with a history of disordered eating may find the restrictive eating window triggering, potentially exacerbating unhealthy behaviors,” Russell said.

“Additionally,” she continued, “people with type 1 diabetes or those on medication for type 2 diabetes need to be cautious as fasting can lead to dangerous drops in blood sugar.”

How to get started with TRE

Russell stressed the importance of consulting with a “qualified healthcare professional to determine if TRE is suitable for your individual needs. If you decide to proceed, a gradual approach is often best.”

She suggests first reducing your eating window to 12 hours, then gradually dropping it down to 10, and finally 8 hours. “It’s crucial to maintain a balanced, nutrient-dense diet within your eating window.”

“If you tend to eat close to bedtime, I’d start there first,” Zenker said. “Eating closer to bedtime is linked to poorer health outcomes, so cutting out late-night snacks is a positive start.

Another tip Zenker shared is to “eat an adequate amount of protein and fiber since this can help manage hunger and satiety during the fasting period. And don’t forget to prioritize other lifestyle factors, like sleep, stress, and exercise”.

Importantly, Russell explained, “If you find yourself overeating or reaching for less nutritious foods due to excessive hunger during your restricted eating window, TRE may not be the healthiest approach for you.”

Takeaway

A new study concludes that restricting food intake to 8–10 hours each day might reduce metabolic syndrome, potentially reducing cardiovascular risk. 

Although TRE might be beneficial for some, it is still important to concentrate on food quality. Importantly, certain people should not try TRE, like those who are pregnant or have diabetes.

• In a recent video, Kylie Jenner spoke of how she uses nipple cream on her lips.
• Nipple cream contains lanolin, a product derived from sheep’s wool.
• Experts say this substance has long been used as a moisturizer.
• It has the ability to lock in moisture and soothe irritated skin.
• It might also have antibacterial properties and protect from infections.

While it took a “squad of 15” to get Kylie Jenner glammed up for her sister Kendall’s appearance at the Schiaparelli Spring/Summer 2025 show on Day One of Paris Fashion Week, she revealed that sometimes the simplest of products can make all the difference.

In a video she posted to Instagram and TikTok on September 27, 2024, the 27-year-old reality star demonstrated a surprising product she uses to give her lips moisture and shine: Lansinoh Lanolin Nipple Cream.

Facing the camera, Jenner went through her routine, brushing her teeth, washing her face, and moisturizing her skin.

Then she applied the cream to her lips, telling the camera, “Nipple cream for your lips, it’s like the best secret.”

However, while Jenner later looked fabulous heading to the event, does her lip care tip really work?

@kyliejenner

schiaparelli dayyy

♬ Chill and gentle lo-fi/10 minutes(1455687) – nightbird_bgm

What is lanolin?

Dr. Anju Methil — who specializes in dermatology and cosmetology as well as serving as a medical consultant with ClinicSpots — said that lanolin is not a new thing.

“Lanolin has been around for centuries as a go-to skin moisturizer, and it’s especially popular in nipple creams,” she said.

Dr. Hamdan Abdullah Hamed — a dermatologist and the co-founder of PowerYourCurls — further explained that lanolin is a substance that comes from the wool of sheep.

It “contains many natural fats and oils,” he said. “These are very similar to what human skin makes already.”

It is this similarity that gives it its power to protect our skin and prevent the loss of moisture, said Hamed.

“Due to its special qualities, lanolin can soothe irritated skin, making it very good for people with conditions such as eczema or psoriasis,” he said. “It’s like giving your skin a warm and comfy embrace!”

How lanolin can help your lips

However, it’s not just good for soothing your skin; it can also keep your lips soft and hydrated, according to Methil.

“If you deal with dry or chapped lips, lanolin might just be the secret ingredient you’ve been looking for,” she said.

Methil added that it’s especially good for lips because it forms a protective barrier to lock in moisture.

“It also has emollient effects,” she said, “which attract moisture and hold onto it, leaving your lips feeling soft and supple.”

And, if that’s not enough, it’s possible that lanolin might also have anti-inflammatory properties, said Methil. This can help soothe red and irritated lips.

If you are dealing with severely dry or cracked lips, it could be a “game changer,” she added.

“Whether it’s from the cold, wind, or just licking your lips too much, lanolin helps to calm things down and relieve that uncomfortable feeling,” said Methil.

Other products that can provide the same benefits as lanolin

While lanolin provides many skincare benefits, there are some people who might not want to use lanolin, according to Methil.

“Although lanolin is generally safe and effective, there’s a small chance you could be sensitive or allergic to it,” she said.

If you’ve never used it before, Methil suggests doing a patch test on a small area of your skin to make sure you don’t react to it.

Symptoms of a lanolin allergy can include redness, itching, inflammation, hives, or blistering.

“[T]here are other products that can help your skin too,” said Hamed. Some of the products he suggests include:

• Petroleum jelly. “It is similar to lanolin because it keeps moisture in and shields your skin from irritants,” he said.
• Shea butter. Hamed explained that this product is derived from the nuts of the shea tree. “It helps calm dry skin and lessen irritation,” said Hamed.
• Coconut oil. While you might know coconut oil for its use in cooking, it can also benefit your skin. It might also have antibacterial properties making it a good way to prevent infections, he said.
• Beeswax. This common ingredient in many lip balms creates a layer that seals in moisture and protects your lips from irritation, according to Hamed.
• Hyaluronic acid. “This thing is like a magnet for moisture!” he said. “It pulls water to your skin, so it stays hydrated and looks full.”

Takeaway

Reality star Kylie Jenner recently revealed in an Instagram video that one of her secrets for having beautiful, soft lips is lanolin nipple cream.

However, skin experts say using it on your lips isn’t so strange. It’s been used for centuries as a moisturizer due to its ability to protect, hydrate, and soothe skin.

If you don’t want to use lanolin, there are other skincare alternatives that can provide similar benefits. These include petroleum jelly, shea butter, coconut oil, beeswax, and hyaluronic acid.

Abortion access, IVF, and other reproductive rights are focal points of the 2024 presidential race.

On November 5, abortion access and reproductive rights will be top of mind for millions of voters as they head to the polls to determine the next president of the United States.

Constitutional amendment measures in 10 key states could restore abortion rights that have been restricted since the U.S. Supreme Court overturned Roe v. Wade in 2022.

Presidential candidates Vice President Kamala Harris and former President Donald Trump have conflicting views on abortion and reproductive healthcare. 

Harris and running mate Tim Walz remain committed to protecting reproductive rights. Meanwhile, Trump has changed his position on abortion several times throughout his presidential campaign and over 25 years as a public figure. 

Trump has neither confirmed nor denied whether he would sign a nationwide abortion ban if elected to office.

The rights to other reproductive freedoms, such as access to in vitro fertilization (IVF), are also on the ballot, with some religious groups condemning the procedure and conservative state courts challenging the concept of personhood.

Continued access to contraceptive care, including birth control, comprehensive sex education, and family planning services, also rests in the hands of voters this election.

“Donald Trump and JD Vance and their allies are extremely dangerous for our reproductive freedom,” said Olivia Capella, associate director for state advocacy communications at Planned Parenthood Votes. 

“We saw under the previous Trump administration unprecedented attacks on the abortion care landscape nationwide and the federal family planning program, which provides essential care to low-income people across the country, as well as attacks on the broader healthcare system. We’re extremely concerned about the prospect of a second Trump administration as well as control of Congress,” Capella told Healthline.

Abortion access

A recent Pew Research poll shows 63% of U.S. adults believe that abortion should be legal in all or most cases. Despite this, millions of people have been unable to access safe and legal abortion in the 2 years since the landmark Dobbs v. Jackson Women’s Health Organization ruling that overturned Roe v. Wade. 

According to Guttmacher Institute data:

• 14 states have total abortion bans with very limited exceptions   
• 27 states have abortion bans based on gestation, 8 states ban abortion at or before 18 weeks, and 19 states ban abortion after 18 weeks

Most abortions occur during the first trimester, while abortions later in pregnancy are less common. According to recent data from the Centers for Disease Control and Prevention (CDC), 93.5% of abortions occur within or at the end of the first trimester, and only 0.9% of abortions occur at 21 weeks or later.

Post-Dobbs, a national survey shows 1 in 5 OB-GYNs feel constraints on miscarriage management and pregnancy-related emergencies. In addition, a much larger percentage of OB-GYNs (70%) believe that racial and ethnic inequities in maternal health have increased as a result of the Dobbs decision. 

A growing body of evidence sheds light on the negative reproductive health outcomes tied to abortion bans and restrictions. In 2023, the Guttmacher Institute estimated that 171,000 people traveled to another state to obtain abortion care. 

• In Alabama, the state’s attorney general has threatened to prosecute people for crossing state lines to obtain an abortion. 
• In Georgia, one woman died after being denied lifesaving abortion care. 
• In Florida, where there is a 6-week abortion ban, a woman was forced to carry a baby to term who was born without kidneys and would later die in her arms. 

In some states, there are exceptions to abortion bans, such as rape or incest, but access to abortion care in these places remains an obstacle, particularly for people of color, people with low incomes, and people living in rural areas or maternal care deserts.

“Abortion has always been essential reproductive healthcare for so many people. In the post-Dobbs era, it’s become very apparent to people across the country how critical that care is, regardless of where in pregnancy a person is or their life circumstances,” Cappello said.

“When people are denied abortion care, they are more likely to struggle financially, more likely to have healthcare complications later, and for their children to have a tougher time as well, both in their development and in their future education, continuing the cycle of poverty and strife for families.”

— Olivia Cappello, Planned Parenthood Votes

A national abortion ban remains at the forefront of the anti-abortion movement, whether through legislation or enforcing a 19th-century anti-obscenity law known as the Comstock Act.

Under a second Trump administration, a looming political initiative known as Project 2025 could threaten reproductive freedom for all.

Donald Trump’s stance on abortion

• Trump has neither confirmed nor denied he would sign an abortion ban if passed by Congress. He dodged questions about it during the presidential debate. 
• Trump has repeatedly denied involvement with Project 2025 despite some of his former advisers being heavily involved with the conservative roadmap for the next administration. A nationwide abortion ban is central to this right-wing agenda.
• Trump and running mate JD Vance argue that access to abortion should be left to each state.
• While Trump has shifted his abortion stance throughout his campaign, Vance openly opposes abortion and has said it should be “illegal” in all 50 states. 
• Trump has said his administration “will be great for women and their reproductive rights” in a post on his social media platform Truth Social.
• Trump also said that he supports exceptions to abortion bans in cases of rape, incest, and when the “life of the mother is at risk.”

“Our biggest concern is that we know that if we have a second Trump presidency, we will see an abortion ban nationwide, and I cannot begin to convey how dangerous that would be,” Amy Williams Navarro, director of government relations at Reproductive Freedom for All, told Healthline.

“We’re already seeing over 20 states with severe restrictions or complete bans on abortion and the consequences of those bans — and we would see that exacerbated across the country, with people in all 50 states unable to access critical abortion care.”

— Amy Williams Navarro, Reproductive Freedom for All

Kamala Harris’s stance on abortion

• Harris has made abortion access and reproductive rights a focus throughout her campaign. She has referred to states where abortion access is restricted as “Trump abortion bans.”
• In her keynote speech at the Democratic National Convention, Harris said she would sign a bill into law that would restore reproductive freedom.
• Harris’s campaign website states that as president, she will never allow a national abortion ban to become law.

“Kamala Harris has shown she is a steadfast champion for reproductive freedom, not only in the executive actions she has supported through the Biden administration to protect and secure access to reproductive healthcare, but also in the ways that she speaks about abortion access, and the importance of fertility care and comprehensive healthcare,” Cappello said. 

“We are confident she will continue making progress on those goals if elected president. Of course, not everything can be done via an executive order, so she does need the support of a strong Congress to make some of these changes,” she added.

Abortion pill access

In June 2024, the Supreme Court voted unanimously to preserve access to mifepristone, but some experts speculate the abortion medication could again face scrutiny under a Republican administration. 

Post-Dobbs, access to medication abortion, which typically includes mifepristone and misoprostol, is crucial. 

• Medication abortion is safe and effective. It has been used in clinical settings since the Food and Drug Administration (FDA) approved mifepristone in 2000.
• Medication abortion has become increasingly common, comprising 63% of clinician-provided abortions in 2023, a 53% jump from 2020, according to Guttmacher Institute data. 
• Medication abortion can be safely self-managed at home via telehealth. Self-managed abortions rose sharply after Roe was overturned.
• Using mifepristone or misoprostol alone can safely end a pregnancy.

Will Trump ban the abortion pill?

• Trump has shifted his position on whether or not he’d ban the abortion medication mifepristone. 
• Vance said that Trump would not ban the abortion pill shortly after the former president said he would be open to it.

“I have significant concern that a Trump administration would compel the FDA to make non-evidence-based decisions about mifepristone, as well as contraception and other medications and devices within its purview,” said Sarah W. Prager, MD, a professor in the Department of Obstetrics and Gynecology at the University of Washington School of Medicine. 

“During COVID, Trump installed a right-wing journalist as the FDA spokesperson, politicizing the organization that historically has maintained more neutrality. If elected again, I would not be surprised if Trump were to further erode the scientific and political integrity of the FDA,” Prager told Healthline.

Harris vows to preserve abortion pill access

• Harris has been a leader during the Biden administration in preserving access to mifepristone.
• When mifepristone became available at retail pharmacies earlier this year, the vice president supported this move.

“The President and I stand with the majority of Americans who believe women should have the freedom to make decisions about their own body and their own lives. We remain committed to defending access to reproductive healthcare, including medication abortion,” Harris wrote in a White House statement. 

“Our Administration will not waver in our dedication to preserving access to essential medication and defending the FDA’s independent, evidence-based approval and regulation of safe and effective drugs,” Harris continued.

In vitro fertilization (IVF)

In February, the Alabama Supreme Court ruled that frozen embryos are “children” in the eyes of the law, temporarily halting IVF treatments in the state. 

The ruling challenged the concept of personhood, fueling momentum among religious conservatives who oppose abortion at any point after conception.

On September 17, the Senate failed for a second time to pass the Right to IVF Act, which would prevent IVF restrictions at the state level and provide insurance coverage for the procedure. 

Fertility support has been a focal point throughout the presidential race. A recent CBS News/YouGov poll shows 86% of U.S. adults support IVF.  

As demand increases for assisted reproductive technology, there’s been a push to make costly procedures like IVF more affordable. 

“Despite infertility impacting millions, undergoing any fertility treatment — whether it’s IUI, IVF, or another route — can be a significant financial investment,” said Roger Shedlin, MD, CEO of WIN, a fertility and family wellness benefits provider.

“Coverage of IVF or any fertility treatment would help eliminate barriers associated with costs,” Shedlin told Healthline.

“We are seeing companies increase their benefits to help their workforces build their families — whether that’s through IVF, IUI, surrogacy, adoption, or another path. There is rising demand, and we have seen some states already have legislation in place that mandates insurance coverage; as such, coverage of IVF on a national level isn’t a major leap.”

— Roger Shedlin, MD, CEO of WIN

Trump’s views on IVF

• Trump said he would implement a policy requiring insurance companies to pay for IVF treatments if elected.
• While Trump has said he supports access to IVF, this stance has angered some members of the Republican party.
• Some experts are concerned Trump’s support of IVF is just “talking points” to help him get more votes.

“We know that Trump and Vance, once they’re in office, it is all but guaranteed they will implement policies that will ban abortion and continue to threaten access to IVF and birth control,” Cappello said.

Williams Navarro agreed. “During a Trump administration, we would see them using every tool at their disposal that would ban not only abortion but also some forms of birth control and assisted fertility treatments like IVF,” she said.

Harris’s views on IVF

• Harris said the Alabama Supreme Court’s frozen embryo ruling was a “direct result” of the overturning of Roe and referred to Trump as the “architect of this healthcare crisis.”
• In her Democratic National Convention acceptance speech, Harris said she’s heard the stories of couples “just trying to grow their family, cut off in the middle of IVF treatments” since Roe’s reversal.
• Harris has not said whether she would implement a policy requiring insurance companies to pay for IVF. Some have speculated this may be due to the complexities involved.

“Mandating coverage of IVF by insurance companies is certainly feasible as it is already being done on a state-by-state basis,” Shedlin said. 

“Massachusetts and Illinois have had IVF and other infertility coverage as state law for several decades. Access to IVF and fertility support should not be inaccessible due to finances. Governments and companies have the ability to help more people build families through well-managed care,” he added.

Access to contraceptive care 

Quality sex education, contraceptive access, and federal family planning programs like Title X are integral to reproductive freedom for all.

A year after the Dobbs ruling, females 18 to 44 years old experienced barriers to contraceptive access and lower-quality contraceptive care.

With nearly half of U.S. states banning gender-affirming care for those under age 18 and higher teen pregnancy rates in some states, comprehensive sexuality education has never been more important.

Trump’s views on contraceptive care

• Trump has talked about gutting the Department of Education, which could affect some states lacking quality sex education with an “abstinence only” mindset.
• Trump has said he is open to restrictions on contraception access. However, he later backed away from that statement.

“There are clear data that indicate medically accurate sex education for teens helps to delay initiation of intercourse, decrease frequency of intercourse, and increase use of contraception and condoms with intercourse. Sex education is also associated with decreased homophobia, decreased intimate partner violence, and increased communication skills,” Prager said.

“Abstinence-only sex education is associated with higher adolescent pregnancy and birth rates. An administration that supports national programs of abstinence-only sex education or eliminates medically accurate sex education would likely result in higher teen pregnancy and birth rates, as well as increased STIs.”

— Sarah Prager, MD, OB-GYN

Harris’s views on contraceptive care

• Harris opposes policies that restrict how schools teach students about sexuality.
• In 2023, Vice President Harris participated in an initiative to improve contraceptive access for college students.
• The Biden administration has taken several steps in an attempt to reverse some harmful Trump-era policies, including the domestic gag rule for the Title X family planning program, which barred low-income households from obtaining family planning services, including pregnancy prevention. 
• Harris continues to support the right to family planning services.

“When Trump was president, he hamstrung Title X domestic family planning programs, significantly limiting contraception provision around the U.S.,” Prager said. 

“I suspect Trump would reinstate all these policies if he were to be elected, whereas Harris would likely maintain, if not expand, funding for global and domestic family planning. Decades of data support funding family planning as a means of improving health and reducing medical costs, which is why I assume a Harris administration would safeguard these programs,” she noted.

Takeaway

Vice President Harris and former President Trump have made abortion access and other aspects of reproductive rights focal points throughout the presidential campaign.

As partisan battles over reproductive care persist, the next administration could have two very different futures: reproductive freedom for all or draconian mandates over bodily autonomy.

Regardless of the outcome of the 2024 presidential election, policymakers already have the resources to end abortion bans and restrictions and support access to reproductive care. 

At the state level, policymakers must pass legislation that expands and protects access to abortion, according to the Guttmacher Institute.

“We’ve already seen in Project 2025 the Republican plan for banning abortion through agency actions and going around the legislative process to essentially ban abortion nationwide,” Williams Navarro said. 

“We’ve seen them willfully misinterpreting and misusing the Comstock Act to block access to not just medication abortion and medical equipment used for abortion care — and that would all happen with or without the support of Congress and the courts,” she said.

Early voting for the 2024 presidential election is starting soon. For more information on voter registration, voting by mail, and more, visit Vote.org or USA.gov.

Editor’s note: Healthline Media does not endorse either presidential candidate or their political party. The article focuses on each candidate’s stance on reproductive rights and does not reflect their broader political views.

• Sleepmaxxing is a social media trend that’s growing in popularity.
• The trend encompasses a range of advice, products, and practices aimed at improving sleep quality.
• Health experts say some aspects of the trend may help improve sleep, but they warn that many popular sleepmaxxing videos also promote actions or products that can raise health risks.

A new wellness trend that aims to maximize the amount and quality of sleep you get each night is going viral on social media platforms like TikTok. It’s called sleepmaxxing, and videos associated with the trend are racking up hundreds of thousands of views.

While some aspects of sleepmaxxing can provide healthy benefits, others have experts raising concerns. Ineffective supplements, mouth taping, and nostril expanders are among the advice and products featured in some of the most popular videos, which can raise health risks.

“Commercializing sleep as a product is concerning,” says Carleara Weiss, PhD, a sleep science advisor at Aeroflow Sleep. “We should be careful not to shift the focus from wellness to purchasing more and more products to achieve the ideal sleep quality.”

To help separate misinformation and myths from healthy hacks that work, Healthline spoke with several experts to identify sleepmaxxing trends that may (and some that probably won’t) help you catch more Zs.

Why sleepmaxxing is going viral

Sleep may be trendy, but its importance isn’t a fad.

Experts say that recommendations — like the CDC’s that most adults require at least seven hours of sleep nightly —  were drowned out for years by societal expectations of what “working hard” looked like. But that’s shifting in a post-2020 world and as a new generation enters the workforce.

“People are increasingly recognizing how essential sleep is for overall health and well-being,” says Raj Dasgupta, MD, who is board certified in sleep medicine and the chief medical Advisor for Sleepopolis. “By prioritizing sleep, more people are making choices that allow them better rest. This change is especially important today in our fast-paced lives, where self-care and balance are important for staying healthy.”

“Several factors are driving the trend, including social media,” says Noah Kass, LCSW.
The pandemic made many of us rethink our health priorities. Gen Z is focused on balancing work, fun, and self-care, placing emphasis on long-term health rather than a ‘do whatever it takes to get ahead’ mentality.”

How sleepmaxxing can help improve your health

Kass says that prioritizing rest benefits your physical and mental health, whether you call it sleepmaxxing or not. Indeed, the CDC says getting enough shut-eye helps a person:

• Have fewer sick days
• Maintain a healthy weight
• Lower stress and boost mood
• Lower the risk of health issues, including heart disease and Type 2 diabetes
• Improve attention and memory (Helping you perform daily activities – including work ones — better)

“If you’re not sleeping, everything falls apart,” says Dylan Petkus, MD, the founder of Optimal Circadian Health. “It’s like driving a sports car around constantly without ever stopping to change the tires or fill up the gas tank.”

Can supplements, mouth-taping, and nostril expanders help you get more sleep?

TikTok thinks so, but Weiss notes that the commodification of sleep is one drawback of the trend to prioritize this healthy habit. 

“I am concerned when people reach for over-the-counter medications and supplements or engage in viral yet unsafe practices,” Weiss says.

These include the following:

Magnesium

A key ingredient in the viral Sleepy Girl Mocktail and a popular supplement, there could be some truth to the idea that magnesium could improve sleep, Dasgupta says.

A 2023 review of observational studies suggested there could be a link between sleep quality and magnesium intake/supplementation.

However, it can interact with certain medications. Dasgupta says not everyone needs it, and taking too much can cause GI upset.

Mouth-taping

Some research, like a 2020 study, suggests mouth breathing can increase snoring.

Mouth-taping promises to eliminate that, but Kass and Weiss say there’s not enough evidence to support that. Further, they caution that it can be dangerous for people with sleep apnea, of which snoring is a symptom.

Melatonin

Kass says melatonin might help temporarily with sleep issues, such as those caused by jet lag.

However, timing and dose are important. Additionally, Weiss says many over-the-counter melatonin supplements are higher than the adult range considered safe (0.3 to 5 mg). 

White noise

Studies, such as one from 2022 on patients in an ICU in India, indicate white noise could improve sleep quality.

While some machines, like high-tech alarm clocks with white noise, can have three-figure price tags, they don’t have to break the bank.

“A fan or an app on your phone may work just the same,” Weiss says.

Sleep nostril expanders

Weiss says that there is not enough evidence to support their use in aiding sleep or eliminating snoring at this time.

Sleep trackers

Wearables once reserved for logging steps and workouts now offer sleep tracking. Other devices are exclusively for sleep tracking.

Weiss says research on their effectiveness is emerging, and updates evolve to improve the products.

“We should be careful when interpreting that part,” Weiss says. “In addition, most commercially available sleep trackers are not diagnostic tools, meaning they will not lead to a sleep disorder diagnosis.”

However, you can use the data from the tracker as part of a conversation with your doctor to help find ways to rule out or diagnose sleep issues.

What can help you sleep better?

While not as aesthetically pleasing (or delicious) as a Sleep Girl Mocktail or high-tech alarm clock, the experts Healthline spoke with say the basics still apply:

• Not consuming caffeine within six hours of bedtime (some people may need longer stretches)
• Drinking in moderation and stopping within three hours of bedtime
• Putting screens to bed at least 45 minutes before you plan to do the same to reduce blue-light exposure that interferes with the body’s natural production of sleep hormones
• Exercising regularly but refraining from high intensity sweat sessions before bedtime
• Going to bed and waking up at the same time every day
• Keeping your bedroom cool and dark
• Getting natural light exposure when you wake up

How sleepmaxxing can backfire

You can max out on sleepmaxxing, experts say.

“Trying too hard to get the perfect sleep…can cause you anxiety about not always getting the perfect results,” Dasgupta says. 

Dasgupta says signs that your quest for more, better sleep may be an issue include:

• Obsessively tracking sleep
• Feeling anxious about not sleeping enough
• Constantly worrying about your sleep quality if it isn’t perfect

Perhaps the biggest sign, ironically, is that your sleep quest is making you lose sleep.

“The thing about sleep is, the harder you try to sleep or focus on it, the more anxious you become,” Petkus says. “That anxiety hurts your ability to sleep.”

Takeaway

Getting at least seven hours of sleep per night has long been a public health recommendation for most adults.

Research, experts, and public health organizations say that getting enough sleep can improve the ability to think and memory, as well as reduce the risk of chronic diseases and mood disorders.

Prioritizing sleep is positive, but some of the methods being pushed on social media as part of the sleepmaxxing trend are causing health experts to raise concerns. Speak to a healthcare professional before trying one.

Tried-and-true ways to get more sleep include consistent bed and wake times, keeping the room cool and dark, and lowering caffeine, alcohol, and screen use before bed.

• Type 2 diabetes is associated with an increased risk of Alzheimer’s and Parkinson’s.
• According to a new study, certain diabetes medications may significantly reduce this risk.
• These drugs, called gliflozins or SGLT2 inhibitors, stop the kidneys from reabsorbing too much blood glucose to improve blood sugar levels.
• Although the results of the study are encouraging, the authors call for more research to confirm their findings.

A team of scientists in Korea recently investigated a group of diabetes medications called gliflozins, or sodium-glucose cotransporter-2 (SGLT2) inhibitors. 

They wanted to understand whether these drugs might reduce the risk of neurodegenerative conditions in people with type 2 diabetes (T2D).

Their analysis showed that compared to people taking other diabetes medications, those who took gliflozins were: 

• 19% less likely to develop Alzheimer’s
• 20% less likely to develop Parkinson’s
• 31% less likely to develop vascular dementia

The study was published in the online issue of Neurology on September 18.

“The results are generally consistent even after adjusting for factors like blood pressure, glucose, cholesterol, and kidney function,” study author Minyoung Lee, MD, from Yonsei University College of Medicine in South Korea, said in a news release.

SGLT2 inhibitors lowered dementia, Parkinson’s risk by 22%

For this study, the researchers accessed data from 358,862 participants with type 2 diabetes and followed them for an average of 9.6 years.

By the study’s end, 6,837 participants had developed either dementia or Parkinson’s disease.

Overall, gliflozin use was associated with a 22% lower risk of developing either dementia or Parkinson’s. 

When the researchers broke down the risk of specific neurodegenerative conditions, they found a 19% reduction in Alzheimer’s risk, a 20% reduction in Parkinson’s risk, and a 31% reduction in vascular dementia risk.

Daniel Truong, MD, a neurologist and medical director of the Truong Neuroscience Institute at MemorialCare Orange Coast Medical Center in Fountain Valley, CA, and editor-in-chief of the Journal of Clinical Parkinsonism and Related Disorders, shared his thoughts on the study findings with Healthline.

He said he was surprised “how consistent the benefits were across various subgroups of patients, including those with different comorbidities, such as cardiovascular disease or hypertension.” Truong was not involved in the study.

SGLT2 inhibitors help protect against neurodegenerative diseases

Gliflozins or SGLT2 inhibitors work by stopping the kidneys from reabsorbing as much glucose. This allows the body to remove the glucose in urine rather than re-entering the blood.

SGLT2 inhibitors are considered a second-line medication. In other words, doctors tend to prescribe them if a current diabetes medication is not working well enough. 

Recently, there has been growing interest in this class of drugs and their protective effects against neurodegenerative conditions. 

For instance, another Korean study published last month concluded that taking gliflozins was associated with a 35% lower risk of developing dementia compared with taking another common diabetes drug.

The latest study took a similar approach but also studied the impact of gliflozins on Parkinson’s disease.

In addition, the scientists compared gliflozins with a range of other diabetes medications, rather than the singular comparison drug in the previous study.

What’s the link between diabetes and neurodegenerative diseases?

Insulin primes the body’s cells to absorb blood sugar more efficiently, thereby lowering blood sugar levels. 

In type 2 diabetes, however, individuals can become insulin resistant, which means that cells stop responding adequately to insulin and no longer take up glucose as efficiently.

Evidence is mounting that insulin resistance in the brain plays an important part in neurodegenerative conditions. As blood sugar levels rise, sensitive brain cells can become damaged.

A recent meta-analysis, for instance, found that diabetes is associated with a significantly higher risk of developing dementia. 

Similarly, individuals with type 2 diabetes have a 21% increased risk of developing Parkinson’s disease. Evidence also suggests that the condition may progress more quickly in people with type 2 diabetes. 

“An appropriate response to insulin is important not only for the pancreas and many organs in the body but also for the brain,” explained Alvaro Pascual-Leone, MD, professor of neurology at Harvard Medical School and chief medical officer and co-founder of Linus Health. Pascual-Leone was not involved in the study.

“Insulin resistance may play a key role in the link between type 2 diabetes and Alzheimer’s disease, but also other causes of dementia,” he told Healthline.

Combining metformin with gliflozins may further reduce risk

As diabetes prevalence increases, more people may face higher risks of developing neurodegenerative conditions as they grow older.

While the study authors suggest that gliflozins may just slow the progress of neurodegeneration, rather than stop it altogether, this would significantly benefit the aging population, nonetheless.

Still, the study does have some limitations. The researchers note because these neurodegenerative conditions take many years to develop, some people who did not develop dementia or Parkinson’s during the study might develop these conditions later. 

“More research is needed to validate the long-term validity of these findings,” Lee said. 

The study also leaves us with some unanswered questions.

For instance, the authors wonder whether starting treatment with gliflozins earlier might reduce the risk of neurodegeneration even further. This may be another reason why it’s best to start treatment as soon as possible.

Also, the researchers found that combining metformin with gliflozins reduced Parkinson’s and dementia risk to a greater extent than any other combination of drugs. 

This raises the tantalizing possibility that drug combinations might be even more effective.

“To optimize antidiabetic drug use in clinical practice for neurodegenerative diseases, future research should evaluate the synergistic association of [gliflozins] with various combination therapies,” the authors wrote.

Could gliflozins reduce dementia risk in people without diabetes?

It’s currently unclear whether gliflozins could also reduce the risk of neurodegenerative conditions in people without type 2 diabetes.

“Further research needs to be done to determine if gliflozins can be neuroprotective and improve brain health and decrease dementia in people without diabetes,” explained Clifford Segil, a neurologist at Providence Saint John’s Health Center in Santa Monica, CA, who was not involved in the study. 

“With their widespread use, it should be clear within a decade whether this is true. We may know the answer by 2035,” Segal added.

Truong noted these drugs do “have the potential to form the basis for future anti-dementia drugs, particularly for people at increased risk of developing dementia.”

“Their ability to improve brain metabolism, reduce inflammation, and protect cardiovascular health aligns with the primary risk factors and mechanisms driving dementia,” he continued.

“These significant effects on reducing the risk of dementia and neurodegenerative diseases represent an exciting development in diabetes care with broader implications for public health,” Truong concluded.

Takeaway

A recent study concludes that people with type 2 diabetes who take a class of drugs called gliflozins or SGLT2 inhibitors have a significantly reduced risk of developing dementia and Parkinson’s disease. 

Although further research is needed, the results add to existing evidence showing the effects of gliflozins on slowing neurodegeneration.

• A new study compares psilocybin — the active compound in magic mushrooms, with a common antidepressant medication.
• During 6 months of follow up, both drugs effectively improved depressive symptoms.
• Psilocybin, however, seemed to provide additional benefits, including improved psychological connectedness and social functioning. 
• This is a small study, and scientists still need to conduct more research to understand the longterm effects of psilocybin.

Psilocybin is the active ingredient in magic mushrooms. In recent decades, the psychedelic compound has become a growing area of research for its potential mental health benefits.

A new study, published on September 21 in eClinicalMedicine compares the antidepressant effects of psilocybin with escitalopram, a common selective serotonin reuptake inhibitor (SSRI) used to treat depression.

The research is a 6-month follow-up to a previous study published in 2021. In that study, researchers found that two doses of psilocybin plus psychological support had a similar antidepressant effect as escitalopram taken daily for 6 weeks. 

At the 6-month mark, the researchers noted that psilocybin had other psychological benefits compared with escitalopram. Namely, those in the psilocybin group were more likely to:

• function well at work and in society
• feel more psychologically connected
• find more meaning in life

This research is among the first to directly compare psilocybin on depression symptoms to standard treatment.

Still, despite being the largest of its kind to date, the study had only 59 participants. The authors explain their results should be “interpreted with caution,” and call for more research.

How does psilocybin for depression compare to SSRIs?

SSRIs are a common class of antidepressants and can be very effective, especially in combination with talk therapies.

However, SSRIs may not work for everyone. Importantly, people often need to take these drugs daily for many years to ensure they do not experience a relapse.

David Merrill, MD, a board-certified geriatric psychiatrist at Providence Saint John’s Health Center in Santa Monica, CA, not involved in the new research, told Healthline that “escitalopram is one of the most widely prescribed drugs for depression currently available.”

Even so, SSRIs are associated with side effects, such as “sexual dysfunction, weight gain, fatigue, and emotional blunting,” the authors of the new study noted.

For these reasons, scientists must identify new approaches to treating depression. Some hope that psilocybin might help fill this gap.

Several small studies conclude that it may have a powerful antidepressant effect.

For instance, a preliminary 2016 study found that a high dose of psilocybin alongside psychological support improved symptoms of depression for 3 months and also reduced feelings of anxiety and anhedonia.

Similarly, a 2023 study concluded that psilocybin had a “sustained” antidepressant effect, compared with a placebo.

Importantly, these studies identified few serious side effects, and rather than a daily dose, the treatment appears to be effective for weeks or months after just a single dose.

To date, few have compared psilocybin with standard antidepressants, which is where this new study comes in.

Psilocybin for depression led to sustained improvement in symptoms

The study involved 59 participants with a diagnosis of moderate-to-severe major depressive disorder. The researchers split them into two groups, who received either:

1. Two 25-milligram oral doses of psilocybin combined with psychological support.
2. A 6-week course of escitalopram plus the same level of psychological support as the psilocybin group.

At the 6-month mark, participants in both groups had sustained improvements in their depressive symptoms. 

“While several studies have shown psilocybin’s potential to reduce depressive symptoms, this study’s strong and sustained effect for 6 months even after two doses is noteworthy,” Ozan Toy, MD, a neuropsychiatrist not involved in this study, told Healthline.

“The absence of severe side effects in a larger population size adds confidence to psilocybin’s safety profile,” Toy noted.

Compared with the escitalopram group, those who took psilocybin also reported improved:

• functioning at work and in social situations
• psychological connectedness with others
• sense that life has meaning

“It is surprising how psilocybin therapy led to significant long-term improvements in social functioning, psychological connectedness, and meaning in life compared with escitalopram,” explained board-certified psychiatrist Brook Choulet, MD, who was not involved in the study.

“Previous studies have shown shorter-term benefits, but this study suggests possible broader improvements,” Choulet told Healthline.

How does psilocybin work?

Neuroplasticity describes the brain’s ability to reorganize its networks in light of new information. It is essential for learning new skills and adapting to change, which can help with depression.

“Psilocybin interacts with serotonin receptors in the brain, particularly the 5-HT2A receptor,” Toy explained. “This interaction promotes neuroplasticity, allowing for a ‘reset’ of rigid thought patterns, which may help alleviate depressive symptoms.” 

“Psilocybin also alters activity in brain regions linked to mood regulation and self-reflection, which can contribute to novel experiences such as ‘ego dissolution’ or ‘cognitive reappraisal’,” Toy continued.

Ego dissolution describes a sense of losing oneself, which may benefit people with depression.

An example of cognitive reappraisal is putting a positive spin on things or looking at a situation from another perspective. For instance, viewing poor exam results as an “opportunity to grow.”

Is psilocybin the next antidepressant?

Many people — experts and the public — are hopeful about the potential of psilocybin as a mental health treatment, but is this excitement justified?

“The excitement is justified, given psilocybin’s potential to treat resistant depression, anxiety, and post-traumatic stress disorder (PTSD),” Toy said. “Many studies have demonstrated significant benefits for PTSD.”

Still, Toy added a word of caution: “Concerns remain about long-term effects, accessibility, and better safety data to understand the risks and benefits.”

As the evidence base for psilocybin grows, more research is still needed before the psychoactive compound can be rolled out to the public.

In the meantime, experts do not recommend self-treating depression with psilocybin at home. “Psychological support is crucial for ensuring safety, guiding the experience, and integrating insights gained,” Toy said.

“Without professional supervision, people may experience overwhelming emotions, anxiety, or bad trips that could exacerbate their mental health issues. It is proper that these powerful drugs are utilized in a controlled and safe environment,” he noted.

Choulet aded there are “concerns about inducing bad trips or distressing psychological experiences, so it’s important that there’s appropriate medical oversight. There’s also the possibility that it could induce psychosis,” she said.

Despite concerns around safety, Merrill shared that psilocybin may be useful in the future to treat depression and said the drug “helps us understand mechanisms of depression.”

Merrill added there may be “ways to achieve the benefits of psychedelics without the drugs.”

Holotropic breathing, for instance, may be helpful for depression, but Merrill noted “even that can be of an intensity such that it’s recommended to be tried only under the direct supervision of an experienced practitioner.”

Overall, Merrill said he hopes that psilocybin can be further investigated and eventually reach a larger audience.

“I would like to see more efforts to complete scientifically rigorous trials that can help legalize psilocybin and then achieve FDA approval for scheduled use of the drug in a controlled setting,” Merrill concluded.

Takeaway

A new study compares psilocybin with a common antidepressant. Both drugs successfully reduced depressive symptoms over 6 months, but psilocybin had additional mental health benefits.

Despite these promising findings, the study was relatively small, and more research is needed.

People living with depression should not self-treat with psilocybin. Professional supervision while taking psilocybin can help ensure safety and effectiveness.

• Reducing your intake of ultra-processed food may reduce your risk of type 2 diabetes. 
• Researchers found that every 10% increase in the amount of ultra-processed foods in a person’s diet is linked with a 17% increase in type 2 diabetes risk.
• The highest-risk foods include processed meats, sugar-sweetened beverages, savory snacks, and ready meals. 
• To limit your intake of ultra-processed foods, experts advise cooking more of your meals from scratch.

A new study has found that replacing ultra-processed foods (UPFs) in your diet can reduce the risk of type 2 diabetes.

The study, published in The Lancet Regional Health: Europe in collaboration with experts at the University of Cambridge and Imperial College London, investigated the relationship between the degree of food processing and type 2 diabetes risk, including which kinds of UPFs were highest risk.

The researchers found that every 10% increase in the amount of ultra-processed foods in a person’s diet is linked with a 17% increase in type 2 diabetes risk, but this risk can be lowered by consuming less processed foods instead.

The highest risk UPF groups were savory snacks, animal-based products such as processed meats, ready meals, and sugar-sweetened and artificially-sweetened beverages. 

Ultra-processed foods and type 2 diabetes risk: what’s the link? 

Nichola Ludlam-Raine, who was not involved in the study, is a specialist dietitian and author of How Not To Eat Ultra-Processed. She said she isn’t surprised by the findings of this new research. 

“The findings align with previous research linking ultra-processed foods with an increased risk of chronic diseases, including type 2 diabetes,” she said. “This is not surprising, as UPFs are often high in refined sugars, unhealthy fats, and low in essential nutrients as well as fiber.” 

What stands out about this study for Ludlam-Raine is the specific emphasis on the risk reduction seen when UPFs are replaced with less processed alternatives. 

Explaining why eating ultra-processed foods appears to increase the risk of type 2 diabetes, Ludlam-Raine noted that UPFs are often high in refined carbohydrates, added sugars, and unhealthy fats. 

These foods can lead to weight gain and insulin resistance when overconsumed, which Ludlam-Raine said is a key factor in the development of type 2 diabetes. 

“Additionally, UPFs typically have a low fiber content, contributing to poor blood sugar regulation and reduced satiety,” she said. “In turn, this can cause overconsumption and weight gain, both of which increase diabetes risk.” 

Another reason UPFs contribute to type 2 diabetes risk is that they often lead to rapid spikes and crashes in blood sugar levels. Ludlam-Raine said this exacerbates insulin dysfunction. 

“Replacing UPFs with whole, minimally processed foods can help with weight management, stabilize blood sugar levels, improve insulin sensitivity, and provide more nutrients and fiber, which are protective against type 2 diabetes,” she said. 

Ultra-processed food groups that pose the greatest risk

An important point to note about this study is that only certain UPF groups were shown to increase the risk of type 2 diabetes.

The highest-risk UPF groups were savory snacks, processed meats, ready meals, and sugar-sweetened and artificially-sweetened beverages.

“Some groups in this study lowered the risk of type 2 diabetes, including bread, biscuits, breakfast cereals, dessert, and plant-based alternatives,” said Priya Tew, a Specialist Dietitian at Dietitian UK, who was not involved in the new study.

She noted that the foods in the highest-risk UPF group “tend to be high in salt, saturated fat, and sugar” and may “displace other more nutritious food items.” 

Ludlam-Raine agreed.

“Savoury snacks and processed meats are often high in unhealthy fats, sodium (salt), and preservatives, all of which can contribute to metabolic issues and inflammation when overconsumed,” she said. “Meanwhile, ready meals frequently contain refined carbohydrates, unhealthy fats, minimal plant-based foods, and low quality ingredients, which increase the risk of weight gain and insulin resistance.” 

Sugar-sweetened beverages don’t fare much better. Ludlam-Raine notes that they can lead to rapid blood sugar spikes and are often calorie-dense and nutrient-poor, further compounding the risk of type 2 diabetes.

How to identify ultra-processed foods 

Knowing how to identify ultra-processed foods is a great place to start if you’re thinking about reducing your intake of them. 

Ludlam-Raine advised that checking the ingredients list is a great place to start.

“If the product contains more than one ingredient that you wouldn’t find in a home kitchen (like emulsifiers, preservatives, colors, thickeners or artificial flavorings), it’s likely ultra-processed,” she explained. 

Long ingredient lists can suggest a food has been heavily processed, too, though Ludlam-Raine said you should keep in mind that the addition of vitamins (known as food fortification) doesn’t automatically make the product a UPF.

A good rule of thumb is to avoid eating too many convenience foods, for example, pre-packaged ready meals, instant noodles, and frozen dinners. 

“Be cautious of ‘low fat’ or ‘sugar-free’ labels,” Ludlam-Rainie added. “These products are often ultra-processed and may contain artificial sweeteners and additives.” 

Simple tips for replacing ultra-processed foods 

Now that you know what to avoid, how do you replace ultra-processed foods in your diet in a way that is sustainable? 

Small swaps are the way to go.

“Replace sugary snacks with whole fruit or nuts, or instead of a sweetened yogurt, opt for plain yogurt and add your own fruit or honey for sweetness,” Ludlam-Raine said. “These small changes add up.” 

Cooking from scratch more often is a great way to limit ultra-processed foods in your diet too. 

“Preparing meals at home allows you to control the ingredients and avoid foods with multiple additives. Simple dishes like a stir-fry or roasted vegetables with lean protein are both nutritious and easy to make,” Ludlam-Raine said. 

Tew agreed.

“Try replacing your ready meal with a home-cooked version. Simple meals can be a mixed bean chili with tinned beans, chopped tomatoes, peppers, and seasoning,” she said. 

If cooking from scratch seems like a lot of time and effort, Ludlam-Raine suggests batch cooking and freezing your meals. 

“Preparing larger quantities of homemade meals and freezing portions can make it easier to avoid the temptation of ready meals or takeaways when time is limited,” she said. 

Finally, opt for minimally processed alternatives: “You can swap processed (red) meats like ham for leaner, minimally processed cuts like chicken breasts or fish. 

“Or, instead of packaged snacks, try homemade options like roasted chickpeas or wholegrain crackers with hummus,” Ludlam-Raine said. 

Takeaway 

Replacing ultra-processed foods in your diet may help significantly reduce your risk of type 2 diabetes.

A good place to start is reducing your intake of savory snacks, processed meats, ready meals, and sugar-sweetened and artificially sweetened beverages. 

If you are unsure what to limit, look for foods with long ingredient lists and ingredients you wouldn’t normally find in your kitchen.

• Brooke Shields is speaking out about the importance of preventive health for people over 50.
• Specifically, Shields is working to encourage others to embrace aging and the increased risk of shingles for people over 50.
• About one million people develop shingles in the U.S. each year.
• The best way to prevent shingles is to get vaccinated.

Brooke Shields has been in the spotlight for most of her life. She began modeling at just 11 months old and became a household name at age 12 for her leading role in the 1978 movie Pretty Baby.

However, as a younger person, she struggled with having a widespread platform and seeing the value in being famous.

“[As] I got older, I started to understand the value and visibility of being in the public eye and…if used appropriately, it can be used for good,” she told Healthline.

In addition to acting as president of the Actors’ Equity Association, she is outspoken about post-partum maternal mental health and is an advocate for women’s health.

“[As] a woman of this age who has experienced these things…[advocating] is the only real purpose that I have found to being a public figure,” said Shields.

Why Shields is raising awareness about the importance of preventive health for women over 50

As Shields lives through her 50s, she embraces preventive health more and more and hopes others will do the same. For people who believe that with age comes less control of your health, she said the antithesis is true; you have more control.

“We’ve gotten this far, and when you really look at what we’ve all gone through health-wise, as women…we’ve earned the position of knowing ourselves actually better than most,” said Shields.

Over the years, she learned to be persistent in asking important questions regarding her health.

“Now, if someone says something to me, I don’t assume it’s the right thing just because I’m in a hospital bed…I know that there is something amiss with me, and it’s my prerogative to be able to ask about it,” she said.

Why people over 50 are at higher risk for shingles

While Shields has not had shingles, two of her close friends, who are over 50 years old, have.

“It was debilitating for each of them in a different way. One had to shut down production for two weeks for something she was working on. Another one…couldn’t perform, the pain was [awful],” she said.

As she began researching shingles, she learned that about one million people develop shingles in the U.S. each year.

Shingles occur when the varicella-zoster virus (VZV), which causes chickenpox, reactivates in the body after having chickenpox.

While anyone who has had chickenpox can develop shingles regardless of age, Steven Furr, MD, president of the American Academy of Family Physicians, said most cases occur in people 50 or older because 99% of adults born before 1980 had chickenpox, and therefore, they have the virus that causes shingles inside their bodies. Even though not all of them will develop shingles, Furr said the risk of getting it increases with age.

“If you’ve had the chickenpox vaccine, you are less likely to get chickenpox. Therefore, you’re less likely to later develop shingles,” Furr told Healthline. “People with weakened immune systems or over 50 are more likely to get shingles, including if you have cancer, HIV or AIDS or take medicines that affect the immune system.”

Shingles symptoms and common treatments

Because shingles is a viral infection that affects the skin, it can present as a skin condition, said Adam Friedman, MD, professor of dermatology at George Washington School of Medicine and Health Sciences in Washington, DC.

“The herpes zoster virus migrates from a nerve root along sensor nerves to ultimately enter and insert itself into skin cells,” he told Healthline. “The immune system is not a fan of this and attacks both the nerves (why it’s so painful) and skin, killing said skin cells and causing blisters to form.”

Because the virus travels along the sensory nerves, the skin eruption typically follows imaginary lines called dermatomes, which represent the path of said nerves, said Friedman.

High risk areas for outbreaks include the forehead toward the eye, which may require an eye doctor’s help. If there is a rash inside the ear, an ear, nose, and throat (ENT) doctor is often required, he added.

“Also, when patients have lowered immune systems due to any number of reasons (HIV, medication, cancer), shingles can go against the textbook description and appear along multiple dermatomes (aka disseminated), and look quite different than standard cases,” said Friedman.

Because an active rash is contagious, he said to make sure to keep the rash covered and away from high risk populations like babies and older adults.

“Shingles is often treated with an antiviral medicine. These medicines can reduce the severity and duration of shingles symptoms,” said Furr. “However, I cannot stress enough the importance of preventive care.”

The best defense against shingles is to prevent it

Shields partnered with GSK on the Thrive@50+ campaign to spread awareness about shingles risk and vaccination.

The campaign includes videos of women sharing the impact of having shingles and talking about how embracing aging and prioritizing preventive health has helped them.

One of the videos features Shields, who states, “Turning 50 felt like a superpower to me.”

“[I’ve heard] the stories [about] the emotional impact and the pain and the disruption and the missing of life’s moments,” said Shields. “I think we don’t really connect with it as much as we should, and there are very clear, easy steps to take once you really understand your risk and ask about vaccination.”

The best way to prevent shingles is twofold, said Furr.

“First, I tell people in my community to vaccinate children for chickenpox. Remember, you can’t get shingles unless you’ve had chickenpox first,” he said. “I tell older adults to get the shingles vaccine, which is recommended for adults 50 and older. The vaccine can prevent shingles and stop the disease from coming back.”

The vaccine requires two doses and is over 90% effective at preventing shingles and postherpetic neuralgia (nerve pain) in adults 50 years and older with healthy immune systems.

Adults 19 years and older who have weakened immune systems are at higher risk of complications and should also get vaccinated, reports the Centers for Disease Control and Prevention.

Shields hopes adults 50 and over take shingles prevention seriously.

“This is an entire era of time to take control of your own health,” she said. “I just hope that the fear is diminished and that anybody over 50 simply asks the questions.”

She said to turn to your doctor or pharmacist if you have questions or concerns about the shingles vaccine.

“They’ll tell you what your risks are, and inevitably, you’ll take your power back for your own health to make decisions for your health positively,” said Shields.

• The FDA has approved an at-home nasal flu vaccine.
• FluMist will be available through an online pharmacy for people ages 2-49.
• However, it is not for the very young, older adults, or the immunocompromised.
• Experts say it will expand access to flu vaccinations and keep more people safe.
• However, injectable vaccines are safe for a wider range of populations.

On September 20, 2024, the U.S. Food & Drug Administration (FDA) announced they had approved an at-home nasal spray influenza (flu) vaccine.

The vaccine, FluMist, can be administered by either the recipient or their caregiver. It is sprayed into the nose.

FluMist prevents cases of the flu caused by influenza virus subtypes A and B. It can be administered to people between the ages of 2 and 49.

The nasal flu vaccine is not an entirely new medication, however. It was first approved for usage in 2003 for people from age 5 to 49. Later, in 2007, FDA approval was given to lower the minimum age to 2.

Now, it has become the first flu vaccine that can be administered without the assistance of a healthcare professional.

The FDA states that the vaccine manufacturer will be making the vaccine available through a third-party online pharmacy.

To obtain FluMist, people can undergo a screening process, and the pharmacy will prescribe and ship the vaccine.

Flu vaccines play an essential role in controlling seasonal flu outbreaks. On average, about 700,000 people die each year from the disease’s respiratory and cardiovascular complications. However, the flu used to be much more deadly before a vaccine was developed.

While many people will only experience relatively mild symptoms, the flu is a contagious illness that can be passed along to those who are more vulnerable.

Older people, young children, and people with certain medical conditions are most at risk, per the FDA.

The availability of FluMist could make it easier for more people to be vaccinated and help protect those who are at greater risk.

How FluMist compares with injectable flu vaccines

Andrew Handel, MD, a pediatric infectious diseases expert at Stony Brook Children’s Hospital, explained that there are different types of flu vaccines available in the U.S.

“Injectable vaccines consist of inactivated (dead) virus or viral particles, whereas FluMist is a live, attenuated (or weakened) influenza vaccine given by nasal spray,” he said.

According to Handel, some studies show that FluMist is more protective against infections and severe illness than injectable vaccines. However, not all studies are consistent.

John Lowe, MD, a physician focused on preventive health at Restore Care, added to Handel’s comments saying, “It has this advantage over the injection in that it can elicit a more physiological sort of interaction with the immune system than the injection, which simply presents the body with a dead virus for the body to form an immune response against it.”

Lowe went on to say that another way that FluMist contrasts with injectable vaccines is that it is not given to people under 2 or over 49 years of age.

“The injectable form is incorporated for people in high-risk groups,” he said, explaining that it is even used for people who are immunocompromised.

Additionally, Lowe said FluMist’s nasal route of administration could be more beneficial in preventing alveolar respiratory infections since the influenza virus enters the body through the nose.

“On the other hand, the injectable preparation provides more consistent efficacy across pandemic and seasonal influenza as well as other vaccine-preventable diseases,” he added.

Finally, Lowe noted that while both injectable vaccines and FluMist can provide immunization against the flu virus, injectables remain the first-line recommendation since they are safe for the majority of the population.

What health experts think about FluMist

“The approval of FluMist for self-administration at home is a huge step forward for the FDA,” said Handel, explaining that many people skip vaccines because of obstacles like having to take children out of school to get them.

“Any effort to making vaccines more accessible will help increase uptake and keep more people safe,” he said.

Lowe agreed, calling the FDA’s approval of FluMist “a welcome improvement.”

He noted that a self-administered nasal flu vaccine could also be useful in arid regions or locations with an inadequate number of healthcare facilities.

However, Lowe cautioned that FluMist is not appropriate for everyone, especially if they are immunocompromised.

“Patients should be assessed, and it should be established that it is OK to recommend FluMist to them,” he said.

Takeaway

The FDA has announced that it has approved an at-home nasal flu vaccine that is administered by spraying it into the nose.

It can be used by people aged 2 to 49. However, it is not appropriate for very young children, older adults, or those who are immunocompromised.

Injectables remain first-line vaccines because they are safe for a larger percentage of the population.

FluMist will be available through an online pharmacy that will write the prescription and ship the medication to people’s homes.

Experts say FluMist will help make vaccination against the flu more accessible to people who might otherwise have a hard time getting into a doctor’s office. This can help expand the number of people who are vaccinated.

• Actor Retta shares her personal journey with type 2 diabetes and learning about glucose health.
• She is spreading awareness for National Glucose Awareness Week, which will take place from September 23-29, 2024.
• Experts explain factors that influence glucose health.

Whether it’s her roles in “Parks & Recreation,” “Good Girls,” “Hit Man,” and “Ugliest House in America,” or her real-life persona on Instagram, actor Retta knows how to get people’s attention through humor and connection.

“It’s easier to be able to laugh when you hear bad news…it kind of gives you a stress release,” she told Healthline. “[We’re] all human, and being honest about your humanity tends to affect and help people generally.”

She’s opening up about her type 2 diabetes diagnosis in hopes of helping others.

In early 2022, her doctor informed her that her blood sugar levels were bordering prediabetes. In between traveling for “Ugliest House in America,” she focused on eating and exercising, and her numbers would fall within a healthy range.

“[I] knew that when I traveled, my eating and my movement wasn’t on par with when I’m home,” said Retta.

In July 2023, her doctor diagnosed her with type 2 diabetes, and she began taking medication.

“I’m privileged enough to go to the doctor regularly, and also, I’m a little bit of a scaredy cat, so I need to know what’s going on,” said Retta. “I didn’t know how easily I was able to jump right into that range of being diabetic.”

In fact, 20% of people with type 2 diabetes and 80% of those with prediabetes are undiagnosed and unaware of their glucose levels.

Why Retta is raising awareness about the importance of glucose health

To track her glucose, Retta uses the device Stelo. She teamed up with its maker, Dexcom, in partnership with the nonprofit Beyond Type 2, to establish National Glucose Awareness Week from September 23-29, 2024.

The week intends to spread awareness about glucose and encourage people to take action to own their glucose health by featuring a variety of educational resources.

Participants also have the chance to win prizes as they expand their knowledge and spread the word about the importance of being glucose-aware. From September 30 to October 13, they can participate in a nationwide step challenge and compete for prizes.

“When I partnered with Dexcom, I was fascinated with how many people have diabetes or prediabetes and most of which don’t even know about it,” said Retta.

She wants people to know their blood sugar levels and to understand that there are ways to regulate it.

“[I] know now whenever I do my coffee in the morning, I’m going to have a spike. Now I know I need to use a little less creamer, even though that’s my favorite part of the drink…and my spikes don’t go off the charts,” said Retta.

In a recent Dexcom-Stelo survey, only 10% of respondents with type 2 diabetes who were not on insulin and those with prediabetes said they understand the factors that cause changes in their glucose extremely well.

Dr. Karl Nadolsky, endocrinologist and diplomate at the American Board of Obesity Medicine, said keeping glucose levels close to the goals a doctor prescribes is essential to minimize the risk of long-term complications such as diabetic eye disease, nerve disease, kidney disease, heart disease and more.

Keeping glucose levels stable is also important.

“We do think that increased variability also increases these risks so preferably average blood sugar is to goal while also minimizing significant variability (ups and downs),” he told Healthline. “[There] is a wide clinical spectrum of glycemic struggles and goals in type 2 diabetes depending upon existence of complications and medications indicated or required for holistic care.”

A healthy glucose range can vary depending on a person’s age, how long they have had diabetes, and what other medical conditions they have, noted Dr. Rekha B. Kumar, an associate professor of medicine at Weill Cornell Medical College and Chief Medical Officer at Found.

“There is currently a trend to not have any fluctuations at all amongst the biohacking community (i.e., even food should lead to minimal spikes), but some variation between the fasted state and post-meal state is normal,” she told Healthline.

Managing blood sugar is about more than food intake

Kumar said people should understand the role of exercise and muscle metabolism.

“Managing blood sugar is not just about what food we take in but also about how we use up that sugar in our blood,” said Kumar. “The more active our muscles are, the more leeway we may have with what we put in it.”

Nadolsky agreed. He said while a variety of eating plans can help create an energy deficit for weight loss and treat the underlying obesity causing insulin resistance and risk of type 2 diabetes and while specific food choices can minimize high blood sugar, exercise is critical for prediabetes and type 2 diabetes because it helps improve insulin sensitivity and blood sugars.

“Resistance training should be a priority while increasing aerobic and non-exercise physical activity as much as possible to include volume and intensity,” said Nadolsky.

He reiterated that there is more to treating diabetes and health goals beyond simply managing blood sugar.

“We don’t need to get blood sugars perfect, per se, but do need to emphasize the bigger picture starting with obesity as the underlying root cause of the pathophysiology, heart and kidney health, and other related health issues,” said Nadolsky.

Retta is passionate about empowering others on their health journey

The Dexcom-Stelo survey found that since receiving their diagnosis, 45% of people with type 2 diabetes not using insulin or those who have prediabetes have faced confusion about how to effectively manage their condition.

Additionally, half of the respondents have faced decreased confidence in their overall health.

Retta hopes speaking out and sharing the educational materials connected to National Glucose Awareness Week will help change this.

“Once you know [you have diabetes], then you have the ability to help yourself, so you have that empowerment of knowing when I do this, it causes this, so that’s what the glucose awareness is about…making you aware of what happens and how to avoid it,” she said.

She also hopes that sharing her story will help normalize living with diabetes.

“It’s the kind of thing that if enough people talk about it, it’s kind of quote, unquote old news, so I guess my theory is talk about it, and it won’t be stigmatized,” Retta said.