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A New Series of Health Insights Is on the Way

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A New Series of Health Insights Is on the Way

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Water is an important building block of life. Without it, human life would cease to exist. That said, not all water is created equally.

In an interview with Isabel Friend for The Water Is Life podcast, Tyler LeBaron, Ph.D., founder of the Molecular Hydrogen Institute, shares how molecular hydrogen works to benefit your health in different ways. I encourage you to listen to the entire episode, as it contains many nuggets of wisdom about this fascinating subject. I’ve summarized the most pertinent points below.1

From Alkaline Believer to Hydrogen Researcher

LeBaron begins his interview with Friend by explaining how he got into molecular hydrogen. He was fascinated by health, reading every naturopathic book he could find. Upon encountering the concept of hydrogen water and its potential for optimizing human health, everything clicked for him.

• A curiosity for wellness — LeBaron’s journey into molecular hydrogen started at a young age. He developed an interest in naturopathic topics, like iridology. As his thirst for knowledge grew, he began to discover many fascinating notions about health and the human body. One thing he learned about was the concept that the body is slightly alkaline.

“And so, it’s important to have an alkaline pH. And again, this was — we’ll go into the science later on, but this is my understanding at the time. And I first came across alkaline water and I was like, ‘That’s so perfect’ because that’s exactly what we need. So, this is right after I basically got out of high school, and it just made a lot of sense to me.”

• Like other pioneers, there was initial pushback — As a university student, LeBaron brought these ideas to his professors, who quickly challenged the premise:

“[O]n the one hand they were kind of dismissive and like laughing about it. But on the other hand, they were helpful. And it would explain, ‘Well, this is the reason why alkaline water alone wouldn’t benefit your body, basically.’

You know, yes, it’s true that the body needs to have a slightly alkaline pH, but the body already can do that really well by regulating the kidneys, by breathing, and water alone does not have the buffering capacity or the alkalinity needed to maintain this pH.”

• The eureka moment — LeBaron’s biochemistry professor pointed him toward molecular hydrogen as the real bioactive agent in these waters.

“[I]t was actually my biochemistry professor at the time when we were reviewing an article together on molecular hydrogen that can be dissolved in the water, where he said, ‘Tyler, I think there’s something here.’

When he said that, that’s when I was like, ‘Wow, this is what I’m missing. This is what I need to research.’ And as I’ve continued research in molecular hydrogen, whether it’s dissolved in water or inhalation as you’re doing right now, just the hydrogen molecule is really so amazing. But you can just dissolve it into water. And so now my passion has continued expanding upon hydrogen in all its different forms and modalities and the benefits of water in general.”

What Happens When People Start Drinking Hydrogen Water?

LeBaron frames the benefits of hydrogen that he has dubbed the Four H’s. The detailed explanations are below:

• Hydrogen — Many products labeled “hydrogen water” don’t actually contain enough H2 to be therapeutic by the time you drink it. According to LeBaron:

“[N]umber one, hopefully that there’s hydrogen gas present in the water because that’s not always the case. There are some products that are often promoted as hydrogen water or can have hydrogen water. But by the time somebody ingests it, the concentration of molecular hydrogen is very low.”

• Health — Once people become interested in hydrogen water, they often ditch soda, alcohol, or junk food. Thus, their health improves subconsciously:

“They’re also learning about health in general. And they’re starting to make changes, dietary changes. Maybe they’re stopping drinking so many soda or energy drinks or alcoholic beverages or other things that are very damaging for them. So, they improve their health. And obviously, as you improve your health and make those major lifestyle changes, then that’s going to provide a lot of benefits, right?”

• Hydration — Just drinking more water — especially clean, filtered water — makes a big difference to your health, LeBaron says:

“A lot of people, they probably don’t drink enough water, right? When you’re slightly thirsty you’re probably a little bit dehydrated. And so, by just drinking more water and preferentially water instead of an alcoholic beverage or a sugary drink or something, right? That’s going to be better for you as well.”

• Hype — Belief in a new remedy can trigger physiological changes. LeBaron explains the thought process behind this phenomenon:

“[H]ype has reference to the placebo effect which is actually extremely powerful and really amazing. And it’s not sometimes people think that the placebo effect is just — it’s only something that you think in your mind something is happening, but it’s not really happening.

Or they think, ‘Well, I don’t believe in it. And so therefore the placebo effect won’t help me’ or something. But actually that’s not true. The placebo effect has a true physiological biological basis.”

The Science Is Catching Up — Human Trials Show Real Results

While testimonials and anecdotal reports are helpful, science helps solidify and confirm the claims. And now, LeBaron is sharing the latest updates in this regard.

• Hydrogen water benefits rheumatoid arthritis — One of the most powerful studies came from a placebo-controlled, crossover trial on early-stage rheumatoid arthritis. Participants drank hydrogen-rich water for a few weeks. Even better, some of the participants had their condition go into remission:2

“[F]or the first four weeks, they would drink hydrogen water or placebo water, and then they would have a washout period of, say, four weeks, and then they would switch and then they would drink hydrogen water or placebo water and they had these subjects with rheumatoid arthritis and those with early-stage rheumatoid arthritis.

[S]ome of them entered into remission of the condition. So, they didn’t have that disease score high enough to even satisfy the requirement to say they had the disease, and their symptomology went down a lot. The oxidative stress went down a lot. So that was very impressive.”

• Your metabolic health also benefits from hydrogen water — LeBaron also shares a study that he conducted with other researchers, a six-month, double-blind, randomized trial of 60 people with metabolic syndrome.3 The participants drinking hydrogen-producing tablets saw improvements in different biomarkers, such as blood sugar levels, cholesterol ratio, inflammatory markers, oxidative stress, and reduction in body mass index (BMI).

• Blood lipid profiles are also better — LeBaron mentioned that molecular hydrogen benefits your blood lipid profiles.4 He noted:

“Sometimes, some clinical studies will show some pretty prominent effects. But when you look at the meta-analysis with an additional statistical power on it, you don’t really see statistically significant effects anymore because everything’s kind of averaged out. But in this case, there was still a statistically significant benefit showing that hydrogen had the suggested to have improvements with blood lipid profiles.”

A Deeper Dive Into the Functions of Hydrogen

LeBaron has extensive knowledge of molecular hydrogen. Below, he explains how it works and how it supports your health in different ways:

• Hydrogen gas is selective in how it interacts in the body — It only targets the most dangerous free radicals, like hydroxyl radicals, and leaves helpful signaling molecules alone. LeBaron explains:

“[H]ydrogen is a very stable molecule. And so, it can’t easily react with very many free radicals. It can only react with radicals that are extremely dangerous and harmful and oxidative, such as the hydroxyl radical. And that’s what makes it a selective antioxidant. And also, because it is so small and its physical chemical properties, it makes it largely biologically inert.”

• On a deeper level, H2 acts like a messenger — It can influence gene expression and protein signaling, and even the behavior of microRNAs:

“So, it has a pleiotropic effect that influences gene expression, protein phosphorylation cascades. MicroRNA, which we published on as well. All of those together is what allows it to have critical downstream effects that, later on, have very important health beneficial effects, okay? So, it’s not again, it’s not a strong potent drug like that, but its benefits for the energy production like you’re talking about with the mitochondria.”

• Hydrogen supports energy production — LeBaron touches upon the impact of molecular hydrogen in the context of mitochondrial health:

“[M]olecular hydrogen has been shown to maintain the mitochondrial membrane potential. It can also help prevent the opening of this mitochondrial — there’s a pore or a protein channel that causes the gradient to be lost.

And it prevents that from opening prematurely when things that can be compromised during times of pollutions or ischemic reperfusion or like just damage that can happen like during a stroke or something or other types of closings of the blood vessels. So, hydrogen can do all these things as well as it can activate PGC-1 to increase PGC-1α, which is a marker of mitochondrial biogenesis.”

How to Incorporate Molecular Hydrogen Into Your Routine

All that said, I highly recommend consider adding molecular hydrogen into your regimen because of its benefits and relatively safe profile. I’ve interviewed LeBaron myself, and here are our recommendations on how to take advantage of this revolutionary particle:

1. Consider daily supplementation — While not everyone may need it, the potential benefits and lack of side effects make hydrogen a low-risk, high-reward option.
2. Choose the right delivery method — Hydrogen-rich water, particularly from tablets, offers a convenient and effective way to supplement.
3. Timing matters — Consume hydrogen-rich water immediately after preparation to ensure maximum benefit.
4. Embrace other healthy habits — Hydrogen therapy is most effective when combined with a healthy diet, regular daily movement, and other positive lifestyle factors.
5. Stay informed — As research in this field continues to evolve, staying up-to-date with the latest findings can help you optimize your use of hydrogen therapy.

Less Is More When It Comes to Benefits

Given the benefits of molecular hydrogen, it’s tempting to constantly do it and think you’re always maximizing the benefits. However, our discussion yielded an important takeaway — molecular hydrogen therapy works better when it is pulsed. In other words, you’ll get diminishing returns when you always do it.

• Pulsing recommendations — Here are some recommended strategies to effectively use molecular hydrogen:

◦Drinking hydrogen-rich water at specific times during the day is more effective than sipping it constantly.
◦Short sessions (1 to 3 h) of hydrogen inhalation may be preferable to longer (20+ h), continuous exposure.
◦Allowing at least some hours without hydrogen supplementation could possibly enhance your body’s response when it’s reintroduced.

• Additional words of caution — LeBaron noted that one problem in molecular hydrogen therapy is measuring the concentration of hydrogen in water or gas. That said, he uses gas chromatography to record accurate figures during his research.

This means that for those using molecular hydrogen at home, you’ll need to be cautious about product claims. The most reliable way to verify claims is to cross-reference methods verified in clinical trials. These include certain hydrogen-generating tablets that have been shown to produce therapeutic levels of hydrogen.

Frequently Asked Questions (FAQs) About Molecular Hydrogen

Q: What led Tyler LeBaron, Ph.D., to research molecular hydrogen?
A: LeBaron’s journey began with a strong fascination for natural health and an early belief in the benefits of alkaline ionized water. Initially, the alkaline theory made intuitive sense to him, but his professors explained that the body’s pH is tightly regulated by the lungs and kidneys, and that water alone does not have enough buffering capacity to change internal pH.

The turning point came when a biochemistry professor introduced him to molecular hydrogen dissolved in water, which turned out to be the actual bioactive component producing benefits in some “alkaline water” products.

Q: What are the “Four H’s” that explain why people feel better when starting hydrogen water?
A: LeBaron describes four main reasons people often report benefits:

1. The presence of hydrogen itself, as many products labeled as hydrogen water may not contain therapeutic levels by the time they are consumed.
2. People who start using hydrogen water often make positive health behavior changes, such as reducing soda, alcohol, and junk food intake.
3. The simple act of increasing hydration improves health.
4. The hype effect, or placebo response, can cause real physiological changes that contribute to how people feel.

Q: What does the research say about hydrogen water’s health benefits?
A: Controlled human trials have demonstrated encouraging outcomes. In one study on individuals with early-stage rheumatoid arthritis, some participants experienced remission and reduced oxidative stress.

Another double-blind trial involving people with metabolic syndrome found improvements in blood sugar, cholesterol ratios, inflammation, oxidative stress, and modest weight loss. Furthermore, a meta-analysis confirmed statistically significant improvements in lipid profiles, supporting the idea that hydrogen has measurable effects on metabolic health.

Q: How does molecular hydrogen work in the body?
A: Molecular hydrogen functions as a selective antioxidant, targeting only the most harmful free radicals, such as hydroxyl radicals, while leaving beneficial signaling molecules untouched. It influences biological processes by modulating gene expression, protein signaling pathways, and microRNA activity.

It also supports mitochondrial health by maintaining membrane potential, preventing premature pore opening under stress, and stimulating mitochondrial biogenesis through PGC-1α activation.

Q: What are the best practices for using molecular hydrogen?
A: The most convenient and effective delivery method is often hydrogen-rich water, especially from tablets. It should be consumed immediately after preparation to ensure maximum potency. Rather than constant use, pulsing hydrogen intake at specific times during the day or using short inhalation sessions appears to maintain better responsiveness.

Users should also be cautious of exaggerated product claims and seek products that match the concentrations used in clinical research. For best results, hydrogen therapy should be integrated into an overall healthy lifestyle that includes good nutrition, regular physical activity, and other positive habits.

Have you been getting enough sleep lately? According to the latest statistics gathered by the National Sleep Foundation, six out of 10 adults in America don’t get enough sleep. Furthermore, almost half of all adults have trouble staying asleep three or more nights per week.1

Simply put, sleep deprivation is a serious yet growing health concern. In previous articles, I have discussed how it can affect different aspects of your health, such as overall shorter life expectancy and deteriorating eye health. Now, new research shows that it also affects another foundational aspect of your health, namely your gut. Specifically, your gut’s self-repair mechanisms become disrupted when you don’t get enough sleep.2

But that’s not all. Additional research shows that sleep deprivation affects the actual bacteria living in your gut. When the balance of the microbiota is disrupted, your risk for various metabolic and cardiovascular diseases goes up.

Sleep Loss Hits Your Gut Repair System Faster Than You Expect

In a study published in Stem Cell, researchers set out to determine how even brief periods of sleep deprivation affect the repair capabilities of intestinal stem cells (ISCs).3 For context, ISCs live deep inside the crypts along your small intestine and act as the body’s internal construction crew. When they falter, the entire lining loses its ability to regenerate.4

Using a mouse model, the researchers created a controlled setup of acute sleep deprivation and then examined structural changes in the gut, stem cell activity, and the signaling pathways that either protect or damage gut repair.

• Even a short window of sleep deprivation impairs ISC function — This results in altered gut architecture, which matters because your gut lining replaces itself roughly every three to five days, and intestinal stem cells drive that turnover.5

When those foundational cells lose function, the gut’s absorptive surface shrinks, the barrier weakens, and your digestive stability drops. Specifically, the study documented shorter villi, reduced crypt depth, and loss of Paneth cells, which are specialized cells that help defend your gut against harmful microbes.

Villi are the small hairlike projections that increase surface area for nutrient absorption. As expected, when they shorten, your ability to absorb nutrients drops.

Meanwhile, Paneth cells release antimicrobial compounds that protect you from harmful bacteria and losing them weakens your intestinal defense. If you have ever noticed sudden bloating, loose stools, or abdominal discomfort after a night of poor sleep, this offers a strong, probable reason why those issues manifested.

• The damage begins inside a specific region of the brainstem called the dorsal motor nucleus of the vagus (DMV) — The DMV helps regulate digestion through the vagus nerve. When you lose sleep, this region becomes overactive and sends too many signals to your gut, releasing excess acetylcholine — a chemical messenger that tells cells to switch on. That surge overstimulates specialized gut cells called enterochromaffin cells, which then release large amounts of serotonin.

While serotonin normally helps coordinate digestion, too much of it overwhelms nearby ISCs by activating certain receptors. Instead of supporting repair, this overload acts like a stress signal, triggering oxidative damage inside the stem cells. As that stress builds, your gut’s ability to repair and maintain its lining begins to weaken.

• The researchers observed a clear decrease in stem cell proliferation — ISCs exposed to the sleep-disrupted environment entered a state of diminished activity that directly contributed to the smaller crypt-villus structure. Your crypts house the stem cells, and if crypt depth decreases, the stem cell population becomes more vulnerable to further stressors like alcohol, ultraprocessed foods, and infections.

Published literature reviewed within the paper compared different variables to map out exactly how this chain reaction unfolds. In one example, when vagal signaling was blocked, the gut damage was sharply reduced. When researchers blocked serotonin signaling at a particular receptor, oxidative stress inside the stem cells decreased.

The findings show how interwoven your brain and gut truly are. The DMV responds to your sleep patterns, circadian rhythm, and daily stress exposure. When sleep becomes fragmented, the DMV begins sending distorted messages through the vagus nerve. This distorted communication causes the gut to suffer the consequences.

Sleep Deprivation Leads to Further Dysbiosis in Your Gut

In a related study published in the International Journal of Molecular Sciences, researchers examined how sleep deprivation reshapes the gut microbiome and why these shifts drive digestive problems and body-wide inflammation. Pulling from a mix of human and animal research, they mapped out a full picture of what happens inside your gut when your sleep habits aren’t optimal.6

Rather than focusing on gut structure, which the first featured study covered, this study concentrated on other aspects such as microbial balance, barrier function, immune activation, and chemical messengers that determine how healthy — or inflamed — your digestive system becomes.

• Sleep loss shifts the microbiome into a pattern associated with digestive distress, weight gain, and reduced microbial diversity — All of these issues point to a gut environment under strain. These findings matter because your microbiome helps regulate inflammation, digestion, mood, and metabolic health. When sleep deprivation disrupts that ecosystem, the effects ripple across your entire body.

• Sleep deprivation lowers levels of beneficial gut bacteria, including Akkermansia, Bacteroides, and Faecalibacterium — These microbes are known for strengthening the gut barrier and producing short-chain fatty acids (SCFAs) such as butyrate, acetate, and propionate that support colon health.

These compounds calm inflammation and help nourish the colon lining. In fact, increased levels of butyrate “have been found to be negatively correlated with cognitive impairment and neuroinflammation,” the researchers reported. At the same time, sleep-deprived animals showed increases in bacteria linked to digestive irritation and immune activation.

• Sleep-deprived animals produce fewer goblet cells — These are cells that create mucus along your intestinal lining. Mucus acts as the gut’s protective coating, keeping irritants and microbes from coming into direct contact with your gut wall. Without enough mucus, the lining becomes more exposed and more reactive.

• Microbial shifts do not require long-term sleep deprivation — In other words, even short-term sleep disruption altered the microbiome composition, reduced SCFA levels, and triggered inflammatory patterns within hours to days.

• Sleep deprivation triggers the TLR4-NF-kappa B pathway, which acts like a molecular alarm system — According to the paper, sleep deprivation increases intestinal permeability, allowing endotoxins to enter the bloodstream and trigger this pathway. Now, TLR4 is a receptor that detects these bacterial fragments, and NF-kappa B is a genetic switch that turns on inflammation.

Once activated, immune cells release cytokines such as tumor necrosis factor (TNF), interleukin-6 (IL-6), and interleukin-1 (IL-1), which drive digestive discomfort and body-wide inflammation.

• Changes in secondary bile metabolism occur due to sleep deprivation — Secondary bile acids, which form due to interaction between intestinal bacteria and primary bile acids, help prevent harmful bacteria from taking over, so losing them weakens your natural defense system. This shift reduces colonization resistance, meaning your gut becomes easier for inflammatory or pathogenic microbes to inhabit.

• Gene expression disruptions occurred within the context of gut function — The microbiome follows a daily rhythm, and when sleep cycles break down, microbial activity becomes irregular and mistimed. When sleep patterns return to normal, gut function improves:7

“It has been shown that melatonin, a hormone that plays a key role in maintaining the circadian rhythm, can effectively reverse harmful SD [sleep deprivation]-induced effects,” the researchers noted.

Correct Your Sleep Habits with These Strategies and Get Proper Rest

The findings are clear: Having your sleep constantly disrupted undermines your health in different ways, and this includes your gut. Considering this, optimizing your sleep habits requires a multifaceted approach to maximize results. Here are my recommendations:

1. Step outside early to reset your body clock — Your brain needs a clear morning signal that the day has begun, and outdoor light provides it. Getting sunlight within the first hour after waking anchors your internal timing system (circadian rhythm) and sets the schedule for melatonin production later that night. If you miss this window, your clock drifts, and bedtime slides later even if you feel tired.

Just 10 to 20 minutes of natural morning light gives your brain the cue it needs to place sleep in its proper slot.

2. Create an inviting environment in your bedroom that signals sleeping time — Your brain sleeps best when your environment tells it the world is quiet and safe. A cool, silent, and fully dark room supports that message.

Use blackout curtains or an eye mask and remove glowing electronics from your room. Shut off Wi-Fi, keep your phone out of reach, and avoid charging devices near your bed. These changes lower nighttime stimulation and silence cues that keep your nervous system on alert when it is supposed to ease into rest.

In addition, minimize artificial light exposure after sunset. Once the sun goes down, indoor lighting and screens work against your sleep rhythms. Artificial light suppresses melatonin production and tricks your brain into thinking the day isn’t over. So, after sundown, dim your environment, avoid overhead lighting, and turn off screens at least an hour before bed to let your brain transition into nighttime mode.

3. Practice proper sleep posture — The very form your body takes while sleeping also influences the overall rest you’re getting. If you fall asleep in an uncomfortable position, you’ll eventually wake up due to the low levels of stress that’s keeping your nervous system up.

To ensure continuous, deep sleep, get a high-quality pillow that supports the natural curvature of your neck while keeping your spine neutral. This reduces muscular tension, allowing your body to completely relax.

4. Stick to a predictable sleep schedule — Going to bed and getting up at the same time every day teaches your brain when to power down. Staying up late and sleeping in — even on weekends — throws off that rhythm. Consistency strengthens your natural sleep drive and improves your ability to fall asleep naturally.

5. Other tips to help you create a proper wind-down routine — When your brain runs wild at night, the groundwork usually starts earlier in the day. Too much stimulation, back-to-back tasks, and late-evening mental effort push your nervous system into overdrive.

Build short breaks into your day, move your body regularly, and avoid heavy cognitive work close to bedtime. When your nervous system gets recovery during daylight hours, it no longer demands attention once you’re trying to sleep. For more practical strategies to get restful sleep every night, read “Top 33 Tips to Optimize Your Sleep Routine.”

Frequently Asked Questions About Sleep Disruption and Its Effects on Digestive Health

Q: How does sleep deprivation damage the gut lining?
A: Even short-term sleep loss triggers hyperactivity in a brainstem region called the dorsal motor nucleus of the vagus (DMV), which sends abnormal signals through the vagus nerve to the gut. This causes a surge of serotonin that creates oxidative stress in intestinal stem cells (ISCs) — the cells that rebuild your gut lining every three to five days. The result is impaired nutrient absorption and gut defense.

Q: How does poor sleep change the bacteria living in your gut?
A: Sleep deprivation reduces beneficial bacteria like Akkermansia and Faecalibacterium, which maintain the gut barrier and produce anti-inflammatory short-chain fatty acids (SCFAs). Meanwhile, inflammation-linked bacteria increase. This imbalance happens surprisingly fast, with microbial shifts appearing within hours to days of disrupted sleep.

Q: Why does poor sleep lead to body-wide inflammation, and not just digestive problems?
A: Sleep deprivation increases intestinal permeability, allowing bacterial fragments to leak into the bloodstream and activate the TLR4-NF-κB inflammatory pathway. This triggers release of pro-inflammatory cytokines, meaning a sleep-deprived gut contributes to systemic inflammation and raises the risk of metabolic and cardiovascular diseases.

Q: Does the timing of sleep matter, or just the total hours?
A: Timing matters significantly. Circadian misalignment from irregular bedtimes, shift work, or late-night screens produced some of the strongest inflammatory and metabolic disturbances — even when total sleep hours were adequate. Your gut microbiome follows a daily rhythm synced to your sleep cycle, so irregular timing throws it out of sync.

Q: What are the most effective strategies for protecting sleep and gut health?
A: Get outdoor sunlight within the first hour of waking, keep your bedroom dark and electronics-free, avoid screens after sunset, maintain a consistent daily sleep-wake schedule, and manage daytime stress through regular movement and built-in breaks.

Editor’s Note: This article is a reprint. It was originally published April 14, 2024.

Over the past decade, I’ve written many articles discussing the evidence of biological harm from non-ionizing electromagnetic field (EMF) radiation and radiofrequency radiation (RFR) from wireless technologies.

The video above features an interview I did with Siim Land in February 2020 for his Body Mind Empowerment podcast in which I discuss EMF — what it is, your greatest sources of exposure, how it affects your biology, and how to minimize your exposure. I also review how the telecommunications industry manipulates the truth to keep you unaware of the hazards.

While the wireless industry is built on the premise that the only type of radiation capable of causing harm is ionizing — X-rays being one example — researchers have for a long time warned that even non-ionizing and non-heating radiation can jeopardize your health. This includes not only human health, but also that of plants and animals.

Over time, I became so convinced of the deleterious effects of EMF, I took three years to write “EMF*D” which was published in 2020. In it, I reviewed the overwhelming evidence showing EMFs are a hidden health hazard that simply cannot be ignored any longer.

During the pandemic, we also witnessed the rollout and installation of 5G across the country, which has exponentially increased exposures, as it’s added on top of the already existing wireless infrastructure.

The short video below, published by Investigative Europe in January 2019, gives a quick overview of how 5G differs from previous wireless technology. At the time, little if any research had been done on 5G specifically, but between 2022 and 2024, 10 studies have been published that shed more light on this fifth-generation technology.1

5G Appeals for Moratorium Ignored Despite Evidence

The first of these, published in September 2022 in the journal Reviews on Environmental Health,2 provides a good overview of the hazards 5G poses. The authors pointed out that, since September 2017, over 400 scientists and doctors have collectively submitted six appeals to the European Union, calling for a moratorium on 5G technology. All have been ignored.

The September 2021 appeal included an “extensive cover letter” in which experts argued that the EU’s reliance on guidelines by the International Commission on Non-Ionizing Radiation Protection (ICNIRP) places public health at risk because the guidelines only consider “heating and no other health relevant biological effects from RFR.”

The letter countered the ICNIRP’s guidance with research from European and international expert groups detailing myriad adverse biological effects of RFR on humans and the environment. According to the authors:3

“Evidence to establish this position is drawn from studies showing changes to neurotransmitters and receptors, damage to cells, proteins, DNA, sperm, the immune system, and human health, including cancer.

The 2021 Appeal goes on to warn that 5G signals are likely to additionally alter the behavior of oxygen and water molecules at the quantum level, unfold proteins, damage skin, and cause harm to insects, birds, frogs, plants, and animals.”

Aggregation of Signals Pose Serious Concerns

Under the subhead “Great Plans, Great Promises but False Claims,” the authors go on to highlight the government’s own findings:

“… the potential health and safety risks associated with RFR have been exposed in a recent EU-commissioned review of the currently available scientific evidence, the 2021 European Parliamentary Research Service’s EPRS/STOA Health impact of 5G report.4

The conclusions of the comprehensive review declared sufficient evidence for cancer from RFR in animals, sufficient evidence for adverse effects from RFR on the fertility of men, male rats and mice, and that RFR is probably carcinogenic to humans.

In short, the EPRS/STOA report shows that RFR is harmful for health. The report subsequently calls for measures to incentivize the reduction of RF-EMF exposures (p. 153), such as lowering the limit for allowed exposures and the preferential use of wired connections.

Similarly, the EU’s own (ITRE committee) 2019 in-depth analysis, 5G Deployment: State of Play in Europe, USA, and Asia5 warned that, when added to 2G, 3G, 4G, WiFi, WIMAX, DECT, radar etc., 5G will cumulatively lead to dramatically more total radiation: not only from the use of much higher frequencies in 5G but also from the potential for the aggregation of different signals, their dynamic nature, and the complex interference effects that may result, especially in dense urban areas (p 11).

These concerns are based on the complexity of communications signals and the unknowns of their interactions. Electromagnetic signals transmitted by manmade communication devices are not regular waves; rather, they are a complex combination of ultra-high frequency carrier waves, and modulations that encode the messages using extremely-low and ultra-low frequencies.

In addition, the signals are pulsed at ultra-low frequencies (sent in short on-off bursts). This means that although the RFR carrier waves may sit in the high frequency GHz range, their modulations and pulse rates are much closer to brain-wave frequencies; e.g., the 217 Hz pulsing of a GSM phone signal.

Pulsed or modulated RFR signals have been shown to be more bio-active than simple continuous waves of the same intensity and exposure duration. This is of significant concern in relation to public health and is not limited to just the higher 5G frequencies.

Furthermore, as the report noted, the effects of these new complex beam formed signals have unpredictable propagation patterns that could result in unacceptable levels of human exposure to electromagnetic radiation (p. 6) but are yet to be mapped reliably for real situations, outside the laboratory.”

5G Causes Neurological and Psychiatric Problems

The second study,6 published in November 2022, investigated the effects of 4.9 GHz (one of several 5G frequencies) RFR on the emotional behaviors and spatial memory in adult male mice. The exposure was found to induce “depression-like behavior” caused by “neuronal pyroptosis in the amygdala.”

Pyroptosis is a form of programmed cell death distinct from other forms of apoptosis, characterized by its inflammatory response. It involves the swelling and bursting of the cell, leading to the release of proinflammatory cytokines and intracellular contents that can trigger an immune response in the surrounding tissue.

This process is controlled by gasdermin proteins, which form pores in the cell membrane, and is often initiated in response to infections by pathogens or other signals indicating cellular damage.

5G induces cell death in the amygdala, a region of the brain involved in emotion regulation, memory, and decision-making.

The amygdala is a region of the brain involved in emotion regulation, memory, and decision-making. So, pyroptosis in this area could be indicative of neurological damage or inflammation, affecting emotional regulation, behavior, and cognitive functions.

This could be relevant in the context of neurodegenerative diseases, brain injuries or infections that impact the central nervous system, leading to various neurological and psychiatric implications.

4 Studies Confirm 5G’s Impact on Neurology

Another four studies published in 2023 also show a variety of damage occurring in the brain:

• 5G increases permeability of the blood-brain barrier7 — In the first, RFR from 5G cellphones at 3.5 GHz or 4.9 GHz for one hour per day for 35 days straight was found to increase the permeability of the BBB in the cerebral cortex of mice.

• RFR impairs neurogenesis and causes neuronal DNA damage8 — In the second, continuous RFR from cellphones at 2115 MHz for eight hours was shown to induce higher levels of lipid peroxidation, carbon-centered lipid radicals, and single-strand DNA damage, resulting in impaired neurogenesis in the hippocampal region and neuronal degeneration in the dentate gyrus region.

Translation: Cellphone radiation causes cognitive impairment and deficits, behavioral changes and dysfunctional mood regulation, neurodegenerative disorders (due to the oxidative stress within neurons) and psychiatric conditions such as anxiety and depression.

• Electromagnetic radiation associated with anxiety9 — This study found anxiety-like behavior in male mice exposed to electromagnetic radiation at 2650 MHz for four hours a day for 28 days.

• 5G may promote dementia10 — Lastly, a follow-up study on previous research concluded that RFRs at 1.8 GHz to 3.5 GHz:

◦ Inhibit neurosin, an enzyme that plays a role in brain health, including the breakdown of proteins that, if not properly managed, could lead to conditions like Alzheimer’s disease. This finding suggests that cellphone radiation could interfere with the brain’s ability to prevent the buildup of harmful proteins.

◦ Inhibit the electrical activity of neurons in vitro — Neurons communicate with each other using electrical signals and this activity is crucial for everything your brain does, from processing sensory information to controlling muscle movements. Inhibiting electrical activity means disrupting normal brain cell communication, which could impact brain functions.

5G Affects Brain Development

An October 2023 study11 by Bodin et al. investigated the effects of exposure to 5G during the perinatal period — around the time of birth — on the neurodevelopment of rats. The main goal of this study was to explore how being exposed to 5G EMF around the time of birth affects the brain development of rats as they grow into juveniles and adolescents.

Both male and female rat pups exposed to 5G EMF showed delayed incisor (front teeth) eruption. This indicates that EMF exposure could slow down certain aspects of physical development. The study also found notable differences in behavior based on the sex of the rats.

In adolescent female rats, there was a significant reduction (70%) in stereotyped movements, such as repetitive patterns of behavior, in the open field test. This suggests that exposure may reduce certain repetitive behaviors in females. In contrast, male rats exhibited a 50% increase in stereotyped movements, indicating that the same exposure led to an increase in repetitive behaviors.

In short, the research suggests that exposure to 5G EMF at levels below the regulatory threshold during a critical period of development (perinatal period) has the potential to cause disturbances in neurodevelopment. These effects are seen in juvenile and adolescent descendants and manifest differently in males and females.

While it’s difficult to predict what the human health implications of this might be, it’s worth noting that repetitive behaviors are often associated with neurodevelopmental disorders such as autism spectrum disorder (ASD) and attention deficit hyperactivity disorder (ADHD). In such cases, these behaviors may signal underlying neurological differences and can impact an individual’s social interactions, learning, and daily functioning.

In some instances, repetitive behaviors can also be symptomatic of anxiety, obsessive-compulsive disorder (OCD), stress-related disorders, and self-harming behaviors such as skin picking or hair pulling. For some individuals, repetitive behaviors can interfere with attention and focus, affecting academic performance, workplace productivity, and the ability to complete daily tasks efficiently.

It can also affect an individual’s social interactions and relationships, and can lead to social isolation, bullying, or stigma, particularly in children and adolescents, further impacting emotional well-being and self-esteem. Repetitive behaviors, particularly those associated with anxiety or compulsive disorders, can also disrupt sleep patterns, leading to insomnia or poor sleep quality, which in turn affects overall health and well-being.

RFR Decimates Male Fertility — Melatonin Can Help Restore It

A December 2023 study,12 which explored the negative effects of long-term exposure to 2100 MHz RFR on rat sperm characteristics, brought both good and bad news.

On the downside, male rats exposed to RFR at 2100 MHz for 30 minutes a day had a significantly higher percentage of sperm with abnormal shapes. There was also a significant reduction in the total sperm count among the exposed rats.

At a more detailed level, examining the sperm structure under a microscope (the ultrastructural level), damage was observed in critical parts of the sperm, including the:

Acrosome, a cap-like structure that helps the sperm penetrate an egg
Axoneme, the central shaft of the sperm tail
Mitochondrial sheath, which powers the sperm tail’s movement
Outer dense fibers, which are part of the sperm tail

The good news is that melatonin supplementation was able to prevent these problems. Rats given 10 milligrams of melatonin per kilo of bodyweight via subcutaneous administration had increased sperm counts and the proportion of sperms with normal shapes increased. Moreover, the ultrastructural damage to sperm caused by RF exposure was fully reversed. As reported by the authors:

“The percentages of abnormal sperm morphology were significantly increased with RF exposure, while the total sperm count was significantly decreased … The number of total sperms, sperms with normal morphology increased, and ultrastructural appearance returned to normal by melatonin administration.”

Case Study of an 8-Year-Old Boy

In January 2024, Hardell et al. presented a case study13 of an eight-year-old boy experiencing severe headaches and other symptoms while attending a school located near a mobile phone tower equipped with 5G base stations.

The boy’s school is situated 200 meters away from a mobile phone tower with 5G base stations, with his classroom being 285 meters away. Soon after starting school, he began experiencing headaches, which were initially sporadic, not occurring every day or every week.

By autumn 2023, the boy’s headaches intensified, occurring daily and rated as a 10 on a 10-grade scale, where 0 signifies no discomfort and 10 indicates unbearable pain. He also experienced fatigue (rated 5) and occasional dizziness (rated 7), specifically while at school. At home, he occasionally had mild headaches (rated 2) that subsided relatively quickly.

In the autumn of 2023, he started wearing an RF-protective cap and outerwear at school, both indoors and outside, after which the headaches vanished.

This paper also cites epidemiological studies and laboratory research linking RF radiation exposure to cancer through mechanisms such as oxidative stress, mRNA effects and DNA damage, and argues for classifying RF radiation as a Group 1 human carcinogen, noting that “This classification should have a major impact on prevention measures.”

5G Alters Your Microbiome

Lastly, a February 2024 study14 by Wang et al. examined the impact of 5G RFR on the fecal microbiome and metabolome profiles in mice. The results indicated that the mice exposed to RFR experienced significant alterations in their intestinal microbial compositions, characterized by a decrease in microbial diversity and shifts in the microbial community distribution.

Through metabolomics profiling, the researchers identified 258 metabolites that were significantly differentially abundant in the mice exposed to RF fields compared to controls, which suggests it can have a profound impact on metabolic processes.

The authors concluded that exposure to 4.9 GHz RFR can cause intestinal microbiota dysbiosis in mice and hypothesized that the observed imbalances in gut microbiota and metabolism might be linked to depression-like behaviors in mice seen in so many studies. The imbalance in the metabolic profile may also be associated with changes in immune regulation or inflammation.

5G Will Harm Every Living Being

In September 2019, the Minister for Communications, Hon. Paul Fletcher MP asked the Committee to complete an inquiry into the “deployment, adoption, and application of 5G in Australia.”15 In response, Paul Barratt, on behalf of ElectricSense, submitted a document, available as a download from aph.org, stating, in part:

“5G is dangerous and will harm every living being. Thousands of studies link low-level wireless radio frequency radiation exposures to a long list of adverse biological effects, including:

DNA single and double strand breaks
oxidative damage
disruption of cell metabolism
increased blood brain barrier permeability
melatonin reduction
disruption to brain glucose metabolism
generation of stress proteins

Let’s not also forget that in 2011 the World Health Organization (WHO) classified radio frequency radiation as a possible 2B carcinogen. More recently the $25 million National Toxicology Program concluded that radio frequency radiation of the type currently used by cell phones can cause cancer.

But where does 5G fit into all this? Given that 5G is set to utilize frequencies above and below existing frequency bands 5G sits in the middle of all this. But the tendency (it varies from country to country) is for 5G to utilize the higher frequency bands. Which brings its own particular concerns.”

Barratt goes on to list “11 reasons to be concerned about 5G radiation,” including:

Denser electrosmog
Skin diseases and pain, as “analyses of penetration depth show that more than 90% of the transmitted power is absorbed in the epidermis and dermis layer”16
Eye damage
Effects on the heart, including impacts on heart rate variability and arrhythmias
Reduced immune function
Depressed cell growth rates and alterations in cell properties and cell activity
Increased risk of antibiotic-resistant pathogens
Necrosis in plants, and the possibility that plant foods may become unsuitable for human consumption
Atmospheric effects and fossil fuel depletion
Ecosystem disruptions
Misleading 5G study results, as most do not pulse the waves. As noted by Barratt, “This is important because research on microwaves already tells us how pulsed waves have more profound biological effects on our body compared to non-pulsed waves. Previous studies, for instance, show how pulse rates of the frequencies led to gene toxicity and DNA strand breaks”

Protect Yourself and Your Family from Excessive EMF

There’s no doubt in my mind that RF-EMF exposure is a significant hazard that needs to be addressed if you’re concerned about your health. The rollout of 5G certainly makes remedial action more difficult, but the added hazards are all the more reason to get involved and do what we can to minimize exposure.

Here are several suggestions that will help reduce your EMF exposure and help mitigate damage from unavoidable exposures. For even more do’s and don’ts, see the infographic by the Environmental Health Trust below.

• Identify major sources of EMF, such as your cellphone, cordless phones, Wi-Fi routers, Bluetooth headsets, and other Bluetooth-equipped items, wireless mice, keyboards, smart thermostats, baby monitors, smart meters, and the microwave in your kitchen. Ideally, address each source and determine how you can best limit their use.

Barring a life-threatening emergency, children should not use a cellphone or a wireless device of any type. Children are far more vulnerable to cellphone radiation than adults due to having thinner skull bones.

Research17 also demonstrates that infants under the age of 1 do not effectively learn language from videos, and do not transfer what they learn from the iPad to the real world, so it’s a mistake to think electronic devices provide valuable education.

• Connect your desktop computer to the internet via a wired Ethernet connection and be sure to put your desktop in airplane mode. Also avoid wireless keyboards, trackballs, mice, game systems, printers, and portable house phones. Opt for the wired versions.

• If you need to use Wi-Fi, shut it off when not in use, especially at night when you’re sleeping. Ideally, work toward hardwiring your house so you can eliminate Wi-Fi altogether. If you have a notebook without any Ethernet ports, a USB Ethernet adapter will allow you to connect to the internet with a wired connection.

• Avoid using wireless chargers for your cellphone, as they too will increase EMFs throughout your home. Wireless charging is also far less energy efficient than using a dongle attached to a power plug, as it draws continuous power (and emits EMF) whether you’re using it or not.

• Shut off the electricity to your bedroom at night. This typically works to reduce electrical fields from the wires in your wall unless there is an adjoining room next to your bedroom. If that is the case, you will need to use a meter to determine if you also need to turn off power in the adjacent room.

• Use a battery-powered alarm clock, ideally one without any light.

• If you still use a microwave oven, consider replacing it with a steam convection oven, which will heat your food as quickly and far more safely.

• Avoid using “smart” appliances and thermostats that depend on wireless signaling. This would include all new “smart” TVs. They are called smart because they emit a Wi-Fi signal and, unlike your computer, you cannot shut the Wi-Fi signal off. Consider using a large computer monitor as your TV instead, as they don’t emit Wi-Fi.

• Refuse a smart meter on your home as long as you can, or add a shield to an existing smart meter, some of which have been shown to reduce radiation by 98% to 99%.18

• Consider moving your baby’s bed into your room instead of using a wireless baby monitor. Alternatively, use a hard-wired monitor.

• Replace CFL bulbs with incandescent bulbs. Ideally remove all fluorescent lights from your house. Not only do they emit unhealthy light, but more importantly, they will actually transfer current to your body just being close to the bulbs.

• Avoid carrying your cellphone on your body unless in airplane mode and never sleep with it in your bedroom unless it is in airplane mode. Even in airplane mode it can emit signals, which is why I put my phone in a Faraday bag.19

• When using your cellphone, use the speaker phone and hold the phone at least 3 feet away from you. Seek to radically decrease your time on the cellphone. Instead, use VoIP software phones that you can use while connected to the internet via a wired connection.

• Avoid using your cellphone and other electronic devices at least an hour (preferably several) before bed, as the blue light from the screen and EMFs both inhibit melatonin production.20,21

Research clearly shows that heavy computer and cellphone users are more prone to insomnia.22 For example, one 2008 study23 revealed that people exposed to radiation from their mobile phones for three hours before bedtime had more trouble falling asleep and staying in a deep sleep.

• The effects of EMFs are reduced by calcium-channel blockers, so make sure you’re getting enough magnesium. Most people are deficient in magnesium, which will worsen the impact of EMFs. As previously noted by EMF expert Dr. Martin Pall:

“When you’re deficient in magnesium, you get excessive activity of the VGCCs. You also get excessive calcium influx through the N-methyl-D-aspartate receptor, caused by magnesium deficiency, which is also problematic, so it’s important to allay that deficiency.”

• Pall has also published a paper24 suggesting that raising your level of Nrf2 helps ameliorate EMF damage. One simple way to activate Nrf2 is to consume Nrf2-boosting food compounds. Examples include sulforaphane-containing cruciferous vegetables, foods high in phenolic antioxidants, carotenoids (especially lycopene), sulfur compounds from allium vegetables, isothiocyanates from the cabbage group, and terpenoid-rich foods.

• Molecular hydrogen has been shown to target free radicals produced in response to radiation, such as peroxynitrites. Studies have shown molecular hydrogen can mitigate about 80% of this damage.25,26,27,28,29

Molecular hydrogen will also activate Nrf2, a biological hormetic that upregulates superoxide dismutase, catalase, and all the other beneficial intercellular antioxidants. This in turn lowers inflammation, improves your mitochondrial function and stimulates mitochondrial biogenesis.

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Is your ability to process large amounts of information falling behind these days? Are your reaction times slowing down? If you think that this is just part of aging, you’re wrong. According to newly published research, it’s possible that you’re just not getting enough resistance exercise.

The solution? Making weightlifting a part of your health routine. Based on the findings of a recent study, even a single session is enough to make your brain sharper than before.

Resistance Exercise Spurs You to Think Faster Immediately

A study published in Psychophysiology investigated how a single session of moderate-intensity resistance exercise affects your ability to think quickly and stay mentally sharp. Participants were 121 healthy adults between 18 and 50 years old who had no neurological disorders or major health concerns that would interfere with exercise or cognition.1

After a supervised workout that used common resistance exercises at moderate intensity, the participants completed two computerized tests — one that measured inhibitory control and another that tested working memory. The researchers tested how one workout could already shift both behavior and brain signaling in ways that strengthen executive function, which includes skills like staying focused, resisting distractions, and switching between tasks.

• The findings were immediate — Reaction times improved after the resistance session, while accuracy stayed the same. In other words, the participants’ brains thought faster without making more mistakes. This shows that even a single session is enough to sharpen your thinking for tasks you do the same day.

If you face busy work schedules, intense study sessions, or complex projects, starting your workout session earlier in the day to aid in mental performance afterward can be a viable strategy.

• A detailed look at the data — The researchers reported that reaction time on the inhibitory control test improved with an effect size (the magnitude of the difference between groups2) of 0.37, which they described as a moderate improvement in processing speed. That means the workout didn’t only make people feel more alert — they responded faster when the task required them to ignore irrelevant information or manage competing cues.

The working-memory task showed an even larger improvement in reaction time, with an effect size of 0.46, reinforcing the idea that resistance exercise supports quicker mental operations across different executive skills.

• The study explored changes in brain activity, focusing on a signal called the P3 component — This is an electrical marker your brain produces when it evaluates and updates information. The authors noted that after resistance exercise, P3 latency significantly decreased during the inhibitory-control task.

A shorter P3 latency means the brain completed its information-processing step quicker. Since this shift appeared only after exercise and not after rest, it highlights a clear connection between the workout and faster neural timing.

• How the body’s physical responses influenced mental changes — The researchers measured systolic blood pressure and blood lactate, which are two biomarkers that naturally rise during resistance exercise. Their analysis showed that systolic blood pressure partially mediated the relationship between the workout and faster reaction times.

In other words, the temporary rise in blood pressure helped explain why people processed information faster. But this isn’t a sign that high blood pressure is good — it means the normal, short-term increase during exercise help push more oxygen-rich blood to the brain, enabling quicker thinking when the task demands it.

• Comparisons between the different physiological measures also revealed interesting findings — While both lactate and systolic blood pressure increased after exercise, only systolic blood pressure explained part of the cognitive improvement.

Lactate rose sharply — as expected after resistance training — but did not mediate any cognitive benefits. However, the researchers noted that it serves another purpose, which is fuel. In fact, they noted that it supports “up to 75% of the brain’s oxidative metabolism, and acting as an additional fuel source.”

• Improvements appeared across all healthy participants tested — However, the authors did emphasize that faster processing happened without any drop in accuracy, which matters because many activities in daily life require both speed and precision.

Even the Youth Gain Cognitive Benefits from Resistance Exercise

According to a meta-analysis published in Sports Medicine, resistance training positively affects thought processes and school performance in children and teenagers. The researchers pooled together 53 intervention studies and an additional 43 association studies, giving the authors a broad view of how strengthening the body influences the developing brain.3

Participants were school-aged youth between 5 and 18 years old from diverse backgrounds, school systems, and fitness levels. The exercise programs evaluated in the meta-analysis ranged from basic bodyweight routines to structured weightlifting sessions performed two to three times per week.

• The children gained cognitive benefits from weightlifting — Across the reviewed studies, resistance training consistently supports improvements in thinking skills, on-task classroom behavior, and general academic outcomes. The authors described the overall effect as “a small, positive effect on the combined outcomes of cognition, academic achievement, and on-task behaviour in school-aged youth.”

• The rate of improvement across academic-related outcomes showed up clearly in focused-strength programs — When resistance training was the primary intervention, the effect size increased to 0.26, meaning these programs promoted sharper thinking and better academic behaviors more than mixed exercise programs.

• The review also distinguished what improved most — The clearest gains surfaced in “on-task behavior” category, which reflects how well students stay engaged during lessons rather than drifting off or being distracted.

Even small boosts in on-task behavior translate into more learning absorbed per class period, smoother classroom flow, and less frustration for both students and teachers.

• Benefits are apparent right away — Many of the reviewed studies lasted only a few weeks, yet the authors already found measurable improvements in cognitive and academic outcomes. This means that short programs can already drastically benefit students within school timeframes, provided that educators can reasonably implement them.

• Some groups of participants appeared to gain more than others — Programs that targeted children with lower baseline muscular fitness produced more pronounced improvements in cognitive outcomes. As such, improving muscular strength for kids with school problems allows them to break through both physical and cognitive barriers at the same time.

• Strength training alone is more than enough to create cognitive benefits — The review also compared variables across studies to determine which exercise components mattered most. The authors found that resistance training alone produced clearer benefits than concurrent training, where strength and aerobic exercise were combined.

• The hypothesis stands up even when the research parameters were widened — The researchers also included 43 association studies, which showed that young people with higher muscular fitness scores have better cognitive performance and higher academic achievement overall.

While these studies cannot confirm cause and effect, the pattern was strong enough to support a clear link between stronger bodies and sharper minds.

• The theory behind the benefits — The review did not include an analysis of biological mechanisms, but the researchers did outline a hypothesis. Based on the reviewed literature, resistance training facilitates neurogenesis, resulting in improved executive function.4

Strength Training Tips for Beginners

It’s tempting to go all-out so you can gain the cognitive benefits of resistance training right away. However, this is a mistake that many beginners make, as more isn’t always better, especially when it comes to exercising. In fact, overdoing it actually shortens your lifespan.

• Optimal longevity returns top out at about 40 to 60 minutes of lifting per week — In my interview with Dr. James O’Keefe, a cardiologist with the Mid-America Heart Institute at St. Luke’s Hospital in Kansas City, he showed me his research5 that pushing yourself too hard in the gym can actually work against you, especially when high-intensity training becomes excessive.

O’Keefe’s data reveals a J-shaped relationship between weekly strength training and overall mortality — benefits rise up to roughly 40 to 60 minutes per week, then level off, and eventually start to decline.

• Why excess training shortens your lifespan — Long sessions of strenuous weightlifting put the body under continuous strain. Over time, this contributes to problems like heart stress, overuse injuries, and a greater likelihood of joint or muscle damage. Overtraining also hampers your ability to recover, leading to persistent fatigue, lower performance, and a weakened immune system.

• More than two hours a week cancels out the gains — Strength training for a total of 130 to 140 minutes of each week erases the longevity edge that exercise is supposed to offer. In other words, if you spend three to four hours lifting weekly, your long-term survival outcomes look no better compared to people who do not lift at all.

• Too much lifting may be worse than doing nothing — While vigorous activity is generally healthier than total inactivity, excessive strength training is an exception. For reasons still not fully understood, going overboard with heavy, high-intensity workouts can leave you in a worse position than staying sedentary.

• Stick to 20 minutes twice weekly and don’t overfocus on lifting — The training takeaway here is simple. Keep strength sessions short and spaced out. Aim for about 20 minutes two times per week on nonconsecutive days, or a single 40-minute session. Think of strength work as a supplement to your routine, not its foundation. Moderate activities like walking deliver far broader longevity benefits.

• Even brief weekly sessions support healthy aging — If you’re having a hard time finding a consistent schedule, even lifting weights weekly is enough to boost your health. This modest level of training is consistent with research6 from Brigham Young University, showing that small weekly doses — as little as 10 to 50 minutes — can positively influence telomere length. In other words, just a little, regular strength work can help slow biological aging without exposing you to the risks of overtraining.

To learn more about the benefits of weight training for older adults and how to incorporate it into your workout routine, read “Strength Training Turns Back the Clock on Your Biological Age.”

Experiment by Incorporating Blood Flow Restriction Training

Resistance exercise already does a great deal for your overall health, and you can amplify its effects further with one simple tweak — wrapping bands around your limbs as you work out. This approach, called blood flow restriction (BFR) training — or KAATSU in Japan — involves partially limiting circulation to the arms or legs during exercise.

• How KAATSU works — Cyclical restriction of blood flow during resistance exercise stimulates the release of anti-inflammatory myokines that promote muscle growth. This is especially valuable for older adults who want to maintain strength without lifting heavy weights. Steven Munatones, a leading figure in the KAATSU community, describes the mechanism this way:

“KAATSU cycle is basically a very clever biohack that will allow the muscles to work and allow the vascular tissue to become more elastic. You don’t perceive the pain of heavy lifting, but your vascular tissue and muscle fibers are being worked out just as effectively, and you can do it for a longer period of time.”

• Your bone mineral density also improves — Research published in Frontiers in Physiology7 found that participants who practiced BFR training three times per week over six weeks experienced improvements in bone formation markers, even while using low-intensity movements. “BFR resistance training was effective for stimulating acute bone formation marker and hormone responses,” they emphasized.

Another study8 mirrored these findings, which involved a group of inactive adolescent girls. Results showed that low-intensity BFR produced benefits comparable to high-intensity routines. Notably, it reduced levels of C-terminal telopeptide (CTX), a biomarker linked with bone breakdown.

• KAATSU can also fit into your daily routine — If you’re struggling to set time aside for regular workouts, you can use KAATSU wherever you go. Munatones notes that you can wear the bands while doing simple, daily activities:

“Putting the KAATSU bands on your legs and walking down to the beach, walking your dog or just walking around the neighborhood, standing, cleaning your windows of your house, folding your clothes, banging out emails, all of these things can be done with the KAATSU bands on your arms or legs. You’re getting the benefit of exercise.”

To learn more, check out my previous article, “How to Stay Fit for Life,” in which I review the science behind KAATSU and explain in greater detail how to use it.

The main difference between KAATSU and BFR is the tool you’re using. BFR can be done with restriction bands, but KAATSU uses a device that also provides intermittent and not just constant pressure. The KAATSU set is ideal as it is far easier to dial in to the correct pressures. You also get the benefit of intermittent pressure automatically, without having to adjust the bands yourself.

I recommend the C4 model, because the C-series doesn’t have Bluetooth (which emits harmful electromagnetic fields). For a limited time, you can get 10% off any KAATSU equipment by using the promo code DRM.

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A New Series of Health Insights Is on the Way

WAŻNY

A New Series of Health Insights Is on the Way

Our team has been working behind the scenes to prepare new research and practical health
strategies for our readers. While we finish preparing what’s coming next, we invite you to
explore one of the most-read articles from our library below. See exactly what’s changing →

I’m currently in the process of publishing a scientific paper and writing a book that takes a deep dive into liver health, including the overlooked root causes of liver dysfunction and what you can do to reverse them.

The fact is, liver disease has become one of the most overlooked public health threats of our time, quietly damaging the organs of millions of people who feel perfectly fine. You could be living with significant liver scarring and have no idea — until symptoms finally emerge, and by then, it’s often too late to reverse course. The real danger isn’t liver fat itself.

It’s the silent buildup of fibrosis — scar tissue that forms when your liver is repeatedly injured and doesn’t have a chance to heal properly. That scarring is what sets the stage for cirrhosis, organ failure, and cancer. This form of liver disease is fueled by common, everyday problems like insulin resistance, excess belly fat, and poor mitochondrial function.

New data published in medical journals show just how common advanced liver damage has become, especially in people over 50.1 What’s more concerning is that conventional lab tests won’t pick it up. You can have “normal” liver enzyme levels and still be progressing toward irreversible fibrosis. And if you have Type 2 diabetes, the risk is exponentially higher.

But you’re not powerless here. Researchers are sounding the alarm and pushing for new, noninvasive screening tools that catch this condition early. Plus, there are lifestyle changes to reverse the trajectory before your liver crosses the point of no return.

Most People at Risk for Liver Failure Are Never Told They Have It
A paper published in The Lancet Regional Health Europe outlined a major gap in liver disease care: most people with metabolic dysfunction-associated steatohepatitis (MASH) and fibrosis — what the researchers call “at-risk MASH” — don’t know they have it until it’s too late.2
The researchers called for doubling diagnosis rates by 2027, warning that without early detection, millions could progress to irreversible cirrhosis or liver cancer. They focused on expanding diagnostics beyond liver specialists and shifting testing into primary care, where the highest-risk patients are already being seen regularly.

• Older adults with diabetes or obesity are most affected — The study highlighted that MASH with moderate to advanced fibrosis is particularly common in people over age 50 and those living with Type 2 diabetes or obesity.

In these groups, the disease often advances without noticeable symptoms, leading to missed opportunities for prevention. By the time these individuals receive a diagnosis — often triggered by unrelated imaging or advanced symptoms — the window for full recovery has usually closed.

• Current diagnostic systems are outdated and missing early-stage disease — Right now, liver disease is often diagnosed using liver enzymes like alanine aminotransferase (ALT) and aspartate aminotransferase (AST), but the cutoffs are too high and outdated.

According to the paper, many labs still use upper limits that miss early fibrosis. The researchers suggested lowering the thresholds to align with more modern standards of ALT greater than 33 IU/L for men and greater than 25 IU/L for women.

However, in my interview with Dr. Bryan Walsh, a naturopathic physician extensively trained in molecular biological pathways and an associate professor at the University of Western States, he explains that the medical literature “very clearly show that, a) men and women should have a different AST and ALT reference range, and b), [the ideal range] is not much above 20 U/L.”

• Primary care providers are missing clear opportunities to screen — People with cardiometabolic diseases, including prediabetes, obesity, and Type 2 diabetes, typically have frequent doctor visits, which represent missed chances to test for liver fibrosis. The paper recommends using these visits to incorporate routine screening tools into electronic health records. The goal is to make liver checks as common as blood pressure, cholesterol, or A1C testing.

Liver Scarring, Not Fat, Is What Puts You at Risk

While fat in the liver (steatosis) has been the main diagnostic target for decades, The Lancet Regional Health Europe paper emphasized that fibrosis stage — not fat content — is the main predictor of death or progression to cancer.3 Moderate fibrosis marks the point at which your liver begins losing function. Once fibrosis reaches more advanced stages or cirrhosis, the damage is harder — sometimes impossible — to reverse.

• Fibrosis silently progresses due to chronic metabolic dysfunction — The researchers explained that chronic inflammation caused by insulin resistance, toxic fat buildup, and oxidative stress leads to scar tissue forming in the liver. Over time, this scarring disrupts blood flow, stiffens tissue, and triggers a cascade of dysfunction that affects your entire body, from your metabolism to your immune system.

• The earlier fibrosis is found, the more reversible it is — Fibrosis at the minimal scarring stage can often be reversed through diet, lifestyle, and targeted therapies if caught in time. But once fibrosis progresses beyond this point, reversing the damage becomes far more difficult, even with aggressive treatment. Early detection isn’t just helpful — it’s necessary for meaningful recovery.

How Words Affect Whether People Seek Liver Care

An analysis published in Nature Medicine examined how stigma, especially surrounding alcohol use, prevents people from seeking timely diagnosis and treatment for liver disease.4 The authors argued that outdated language, including clinical labels like “alcoholic cirrhosis,” is not only inaccurate but actively harmful. They proposed new person-first terminology that emphasizes health status over blame, with the goal of improving care access and patient engagement.

• Patients delay or avoid care because of shame tied to the disease label — Researchers found that patients with liver conditions often experience guilt, internalized shame, and discrimination from health care providers and insurers, especially when their disease is linked to alcohol. Even people with metabolic liver conditions like MASH, who don’t drink heavily or at all, often fear judgment and delay seeking help. This contributes to late-stage diagnoses and reduced survival.

• Language influences medical bias, policy, and treatment decisions — The paper showed that stigmatizing language has real consequences in care delivery. People with liver disease often receive worse care, are deprioritized for transplants, and face lower-quality pain management simply due to the perceived behavioral causes of their illness. This bias also extends into health care funding and policy, reinforcing a cycle of neglect.

• Reframing liver disease in human terms helps improve outcomes — Instead of labels like “alcoholic” or “fatty liver,” the authors recommend phrases like “person with steatotic liver disease” or “individual managing MASH.” These terms reduce identity-based judgment and shift the focus toward solutions and support. Just as cancer and mental health advocacy have benefited from reframing language, liver care should follow the same path.

• The researchers called for broad changes in global disease classification systems — According to the paper, global coding systems like the International Classification of Diseases still use outdated and stigmatizing terms, reinforcing harm at every level of care. By updating these systems to reflect person-first, nonjudgmental language, health care providers could help increase early screening, reduce treatment delays, and improve survival rates.

Most People with Liver Damage Don’t Know Until It’s Advanced

A 2023 narrative review published in Cureus similarly focused on the silent progression of chronic liver disease and the urgent need for earlier screening, especially in people with metabolic risk factors.5 The paper highlighted how the liver sustains ongoing damage for years without causing symptoms, making early intervention difficult. As a result, many people only get diagnosed when they develop cirrhosis or complications like fluid retention, confusion, or internal bleeding.

• Patients typically remain undiagnosed until severe symptoms appear — Researchers noted that early signs, like fatigue, mild abdominal discomfort, or bloating, are either too vague or too easily dismissed, both by patients and providers. This is especially dangerous for people with underlying metabolic conditions, such as insulin resistance or obesity, who are already at higher risk.

• Common liver disease triggers were categorized into four main types — The review grouped liver disease into four overlapping causes: alcohol use, hepatitis viruses, fatty liver related to metabolic dysfunction, and autoimmune or genetic disorders. In real life, many of these overlap. A person might have mild alcohol intake and also be overweight or diabetic, which accelerates progression. This complexity is part of why the disease goes undetected — it doesn’t follow one clear path or profile.

• Researchers identified the biggest diagnostic blind spots in clinical care — Despite known risk factors, physicians rarely screen for liver fibrosis unless liver enzymes are elevated or symptoms appear. But, as mentioned, liver enzyme tests are often normal in the early stages, so fibrosis silently continues. The review emphasized that relying on enzymes alone is a flawed approach. Noninvasive imaging and biomarker tests are far better tools for early-stage detection.

• Cutting-edge diagnostics are emerging, but underused — The paper introduced newer testing methods gaining ground in research and clinical practice, including elastography — a type of ultrasound that measures liver stiffness — microRNA markers, and polygenic risk scores. These tools catch liver damage before symptoms arise, especially in people with metabolic dysfunction. However, access and awareness remain low, particularly outside specialist settings.

People with Diabetes Are at the Center of the Liver Disease Epidemic

According to the American Diabetes Association (ADA), about 7 out of 10 people with Type 2 diabetes have some degree of fat buildup in their liver.6 Even more concerning, nearly 1 in 5 already have hidden scarring, which often leads to cirrhosis if left untreated.

• Doctors are being urged to start checking liver health like they check blood sugar — The ADA recommends a simple two-step screening process that starts with a blood test called the fibrosis-4 index (FIB-4). If that’s high, it should be followed by a scan that checks how stiff your liver is. This reveals early signs of liver damage before symptoms ever show up.

• Liver disease in diabetes affects your whole body, not just your liver — When liver damage progresses, it raises your risk for heart disease, kidney problems, cancer, and even early death. People with both diabetes and liver disease are even more likely to die early compared to those without either condition.

• Catching liver issues early gives you the best shot at recovery — The good news is that liver scarring is often reversible — if you catch it in time. Simple lifestyle shifts, like cutting out harmful oils, losing belly fat, and improving your diet, can go a long way toward stopping the damage before it turns into something more serious.7

How to Stop Liver Disease Before It Starts

If you’ve been told your liver enzymes are “a little high,” if you’re dealing with Type 2 diabetes or stubborn belly fat, or if you’re over 50 and have never had your liver checked — now’s the time. The earlier you act, the better your odds of reversing liver scarring and preventing cirrhosis or cancer down the road. Liver disease doesn’t show up on your radar until it’s advanced, but the damage begins years earlier. I want you to be ahead of it. Here’s how:

1. Cut out vegetable oils and alcohol immediately — If you’re eating packaged foods made with soybean oil, canola, corn oil, or anything that says “vegetable oil,” your liver is under attack. These oils are high in linoleic acid (LA), a mitochondrial poison that disrupts cellular energy, promotes fat accumulation in your liver and drives inflammation. Toss out the junk and cook with butter, tallow, ghee, or coconut oil instead.

Cutting back on alcohol is just as important as eliminating vegetable oils. Both alcohol and polyunsaturated fats like LA overwhelm your liver in similar ways. When your body metabolizes vegetable oils, they turn into toxic byproducts called oxidized linoleic acid metabolites, or OXLAMs. These are a type of reactive aldehyde — unstable, highly damaging molecules that disrupt cell membranes and set off chronic inflammation.

Alcohol does something very similar. It’s broken down into acetaldehyde, another reactive aldehyde that harms your mitochondria and accelerates aging at the cellular level. Both types of aldehydes interfere with your liver’s ability to detoxify, regenerate, and store energy. If you already have signs of insulin resistance, belly fat, or elevated liver enzymes, avoiding both vegetable oils and alcohol gives your body the best chance to reverse the damage before it becomes permanent.

2. Add choline-rich foods to help your liver move fat out before it causes damage — Choline is essential for clearing fat from your liver. Without enough of it, fat starts to pile up in your liver cells, eventually leading to inflammation and scarring. Think of choline as the nutrient that keeps your liver’s traffic flowing — without it, everything gets backed up.

The best food source is pastured egg yolks, but be sure to look for low-PUFA eggs. Grass fed beef liver is another option that delivers a highly absorbable form of choline. Choline isn’t optional — it’s required for making phosphatidylcholine, a molecule your liver needs to package and export fats. Without it, those fats get stuck, and that’s when the damage begins.

3. Consider a choline supplement if your diet falls short — If you avoid animal products, getting enough choline becomes a real challenge. Plant-based sources like cruciferous vegetables offer only small amounts, and you’d need to eat unrealistic quantities to meet your needs. In that case, a supplement isn’t just helpful — it’s often necessary to avoid deficiency.

One underrated option is citicoline, a form of choline that’s been largely overlooked because most products use doses that are far too low to have a real effect. But at therapeutic levels — between 500 milligrams (mg) and 2,500 mg per day — citicoline supports your liver’s ability to export fats, while also helping your brain make acetylcholine, a key neurotransmitter. If you’re dealing with liver stress, insulin resistance, or brain fog, this is a smart addition to your routine.

4. Move every day and keep your waist in check — I’m not talking about running marathons. Just take a brisk walk after meals, stretch, and do a bodyweight circuit a few times a week. The goal is to keep insulin low and blood flowing through your liver. If your waist is over 40 inches (men) or 35 inches (women), focus on trimming visceral fat — it’s the type that’s directly tied to liver scarring.

FAQs About Liver Disease

Q: What makes liver fibrosis more dangerous than liver fat?

A: Liver fat is often reversible, but fibrosis — scarring caused by repeated liver injury — is what drives disease progression. It disrupts liver function, impairs detoxification, and raises your risk of cirrhosis, liver failure, and cancer. Fibrosis, not fat, is the key predictor of poor outcomes.

Q: Why do so many people with liver disease go undiagnosed?

A: Liver disease typically causes no symptoms until it’s advanced. Standard blood tests, like ALT and AST, often miss early fibrosis because the cutoff values are outdated. Many people have “normal” labs despite having significant liver scarring. New research calls for noninvasive tests and earlier screening, especially in those over 50 or with Type 2 diabetes.

Q: How are vegetable oils and alcohol connected to liver damage?

A: Both vegetable oils (high in LA) and alcohol create toxic byproducts called reactive aldehydes when metabolized — OXLAMs from vegetable oils and acetaldehyde from alcohol. These compounds damage mitochondria, disrupt detox pathways, and accelerate liver scarring. Eliminating both is key to recovery.

Q: What nutrients help my liver clear out fat?

A: Choline is essential. It helps your liver package and export fat so it doesn’t get trapped and cause inflammation. Pastured, low-PUFA egg yolks and grass fed liver are rich sources. If you’re not eating these foods, citicoline supplements (500 mg to 2,500 mg daily) help restore choline levels and support both liver and brain health.

Q: What’s the best way to start reversing liver scarring?

A: Begin by cutting out vegetable oils and alcohol completely. Add choline-rich foods like pastured egg yolks or supplements, move your body daily to reduce insulin resistance, and trim belly fat. These steps reduce the metabolic stress that drives liver scarring and give your liver the space it needs to heal.

Obesity continues to be a problem in America. According to the U.S. Centers for Disease Control and Prevention (CDC), 73.6% of adults 20 years and older are overweight and obese.1 This staggering number is putting serious strain on the economy, leading to a whopping $1.4 trillion in annual health expenses.2 Having excess body fat causes an assortment of health complications to arise, including high blood pressure, heart disease, stroke, metabolic syndrome, fatty liver disease, and Type 2 diabetes.3

While these complications have been extensively studied within the context of obesity, they are metabolic in nature. Another part that’s rarely discussed is the impact of obesity on infectious disease — complications caused by microbes. Now, a study published in The Lancet attempts to answer this mystery.

Obesity Drives a Measurable Rise in Severe Infection Risk

The researchers explored how obesity affects your risk of mortality. The rationale for following this line of research was because the metabolic effects of obesity have already been extensively covered, but much less is known about its impact across different types of infectious diseases.4

For the analysis, the researchers selected 67,766 adults from two Finnish cohort studies and 479,498 adults from the United Kingdom (U.K.) Biobank. The participants’ body mass index (BMI) was tracked at baseline — 1998 to 2002 for the Finnish population and 2006 to 2010 for the U.K. population. Infection-related mortality risk due to obesity was analyzed until 2018, 2021, and 2023 — before, during, and after the COVID-19 pandemic.

• Mortality risk steadily climbed as BMI increased — People in the highest obesity class had a 2.75 times higher risk for severe nonfatal infections in the Finnish cohorts and 3.07 in the U.K. Biobank, meaning triple the risk compared to adults at a healthy weight.

For fatal infections, the danger was even higher. The risk reached 3.06 times in Finland and 3.54 times in the U.K., underscoring the magnitude of this problem.

• About 1 in 10 deaths from infectious disease are caused by obesity — After modeling the global impact, the researchers reported that 8.6% of all infection-related deaths in 2018 were attributable to obesity, rising to 15.0% during 2021 and settling at 10.8% (0.6 million out of 5.4 million) in 2023 as global conditions shifted due to the COVID-19 pandemic.

Another striking detail lies in how consistent the findings were across measurement methods. When the researchers evaluated obesity using waist circumference, waist-to-hip ratio, and body fat percentage, the risk remained almost identical — 1.7 times for severe infection across metrics. In short, excess fat, no matter how it’s measured, puts your health at risk.

• Infection severity was closely linked to obesity — The analyses included long follow-up periods, and captured infection events before, during, and after the COVID pandemic. Across all eras, the pattern held. Even when the COVID-19 pandemic entered the picture, the underlying risk landscape hardly budged.

Some groups experienced even steeper risk elevations than others. While the study reports strong effects across nearly everyone with obesity, individuals with class III obesity faced the largest surge in both hospitalizations and deaths.

• For context, obesity is currently broken down into three classes — Class I is a BMI of 30 to 34.9, and class II is a BMI of 35.0 to 39.9. Lastly, class III refers to a BMI of 40 or higher.5 Moving from overweight (BMI between 25 and 29.9) to class I obesity created a measurable rise in risk. However, advancing to class II and class III amplified the danger sharply.

• Excess fat tissue upsets metabolic health by keeping your body in a constant low-grade inflammatory state — As a result, immune function is also affected. According to the researchers, these include “[r]educed T-cell and NK-cell function, neutrophil dysfunction, dysregulated complement and adiponectin signalling, and diminished mucus clearance and lymphatic flow.”

A Deeper Look at How Obesity Affects Your Risk for Infectious Disease

In the previous study, researchers analyzed the risk that obesity poses to your health when it comes to infectious disease. Now, it’s time to look at the biological mechanisms involved. In another study published in the International Journal of Obesity, researchers outlined different ways excess body fat reshapes your immune function and becomes vulnerable to infections.6

• Higher body fat percentage equals higher infectious disease risk — The study reported the same pattern seen in The Lancet study — infections did not just simply occur more often in individuals with obesity; they progressed more aggressively.

According to the authors, “obesity has substantial effects on the immune system,” meaning the body’s internal security system struggles to respond effectively once pathogens enter when excess body fat gets in the way. The image below provides a summary of their theories:

Source: International Journal of Obesity volume 46, pages 449 to 465 (2022)

• Excess adipose tissues (body fat) behave like an active endocrine organ — They release inflammatory hormones and chemical signals that disrupt communication between immune cells. In plain terms, the immune system loses coordination. When you live with this imbalance, you face a slower response to viruses and bacteria, which allows these microbes to multiply more easily.

• Obesity alters the architecture and function of the respiratory system — The authors explained that excess fat around the chest wall reduces lung expansion and lowers lung volumes, creating a mechanical disadvantage when the body tries to clear mucus or maintain airflow during an infection.

If you’ve ever felt out of breath walking up a short flight of stairs, this is the same limitation playing out at a microscopic level during a bout of respiratory illness. Bacteria and viruses take advantage of that reduced airflow, settling deeper into lung tissues.

• Inflammation persists for years in many obese individuals — Over time, this constant inflammatory pressure exhausts their immune cells. The review highlights that macrophages — the immune cells responsible for engulfing and clearing pathogens — switch into a less effective mode of activity under the influence of obesity-related inflammation. Instead of clearing invaders quickly, macrophages operate sluggishly, which prolongs infections and increases tissue damage.

• Respiratory infections often worsen the fastest, but skin issues aren’t far behind — Altered circulation reduces the body’s ability to deliver immune cells to the site of injury. However, changes in the skin also slow down wound-healing, allowing bacteria to enter your system faster.

• Excess skin due to obesity increases risk for topical infections — As body fat begins to increase, the skin compensates accordingly and causes more skin folds. The researchers noted that these are factors that increase the risk of fungal and bacterial skin infections.

• Obese individuals usually have existing nutrient deficiencies, which worsen the problem further — For example, vitamin D deficiency is far more common in adults with obesity. This nutrient plays an important role in immune function, especially in controlling inflammation in the respiratory tract.

• Adipose tissue in obesity recruits immune cells into fat stores, diverting them from circulation — This means that your body’s main protectors are pulled away from where infections unfold. As a result, when a pathogen enters through the lungs, skin, or gut, fewer active immune cells are available to meet the threat. Your body ends up fighting with a depleted army:7

“In obesity, visceral adipose tissue produces an excess of cytokines such as tumour necrosis factor α (TNFα) and interleukin (IL)-6 and 1β that could weaken the response of immune cells during an infectious stimulus,” the researchers explained.

“In addition, in a state of excess weight, a condition of hyperleptinemia is observed that can contribute to immune imbalance.”

How to Restore Your Healthy Metabolism and Stop Fat Storage

As noted in the findings, excess body fat won’t do your health any good, and the best time to start getting rid of it is today. If you’ve been having difficulty losing weight despite your best efforts — be it exercising or modifying your diet — the problem is in your cellular energy function.

When your cells are saturated with polyunsaturated fats (PUFs) like linoleic acid (LA), your body lowers its metabolic rate, shifting into storing fat instead of burning it. Thus, the foundational step isn’t running countless miles because you can’t outrun a bad diet. The answer lies in fixing how your body burns fuel through corrective action by way of eating properly.

1. Remove vegetable oils from your diet — Every time you eat ultraprocessed foods or food cooked in soybean, canola, corn, safflower, or sunflower oil, you push more LA into your tissues, slowing down your cellular energy production and nudging your body toward metabolic hibernation.

Once you reduce and eliminate these unhealthy oils from your diet, your cells stop fighting the inflammatory load and start burning fuel with far less strain. As this shift settles in, you feel more stable because your mitochondria burn energy cleanly.

I recommend keeping your LA intake under 3 grams a day. This amount aligns with the intake that our ancestors had before the rise of industrially made vegetable oils. To help you with accurate monitoring, sign up for the Mercola Health Coach app once it becomes available. It will contain a feature called a Seed Oil Sleuth, which will compile your daily LA intake to a tenth of a gram.

2. Choose stable fats to keep energy steady — Continuing the point above, when you trade out seed oils for healthier saturated fats like grass fed butter, coconut oil, ghee, and beef tallow, you give your metabolism a major advantage. These fats burn cleanly, support oxygen use, and help your cells stay switched on instead of drifting into storage mode. It’s the difference between running your engine on premium fuel versus watered-down gasoline.

3. Choose healthy carbs to maintain metabolic flexibility — Don’t be tempted to cut out carbs in an effort to lose weight because this forces your body into a low-oxygen, low-energy environment. When chosen carefully, carbs, especially healthy ones, protect your metabolism. That means choosing whole fruits, white rice, and root vegetables — foods that help promote proper cellular energy. Don’t choose refined and ultraprocessed carb sources.

4. Dial down stress — Feeling tense, overstimulated, or wired, especially at night, usually means that your cortisol and estrogen are running too high, pushing your system toward fat storage and suppress healthy energy production.

To lower your stress levels, remember to get daily sunlight and restful sleep, and minimize back on alcohol (or remove it entirely). As those stress signals drop, your metabolism burns energy better instead of hoarding it.

5. Teach your body to switch metabolic fuels through exercise — Staying inactive teaches your mitochondria to conserve rather than produce. Doing gentle strength training, daily walking, and light resistance exercise can wake them back up.

Movement tells your cells how to use both fat and carbs for energy, instead of locking into one inefficient mode. You don’t need extreme exercise — you only need consistent motion that challenges your muscles and keeps energy flowing.

Frequently Asked Questions About Obesity-Related Infectious Disease Mortality

Q: How does obesity increase the risk of infectious disease?
A: Obesity creates chronic inflammation that impairs T-cells, NK-cells, and macrophages. Excess fat diverts immune cells into fat stores, while insulin resistance raises blood sugar, helping microbes spread.

Q: How much does obesity raise the risk of severe or fatal infections?
A: Research shows that people in the highest obesity class face up to 3.54 times the risk of fatal infections. Globally, about 1 in 10 infectious disease deaths are attributable to obesity.

Q: Why are respiratory infections especially dangerous for people with obesity?
A: Excess chest fat restricts lung expansion and airflow, making it harder to clear mucus. This allows bacteria and viruses to settle deeper into lung tissue and progress more aggressively.

Q: Does the type of obesity measurement matter when assessing infection risk?
A: No. Whether using BMI, waist circumference, waist-to-hip ratio, or body fat percentage, infection risk remained nearly identical — about 1.7 times higher across all metrics.

Q: What steps can reduce infection risk related to obesity?
A: Eliminating vegetable oils high in linoleic acid (LA), choosing stable fats and healthy carbohydrates, managing stress, and incorporating consistent gentle exercise to restore metabolic function all work together to help reduce excess body fat and protect your health.

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When it comes to vitamins, well-known examples that immediately come to mind include vitamins C and D. While these are certainly important, I believe that other vitamins also deserve their own spotlight, such as vitamin K2.

In this episode of the Wellness by Designs podcast, nutritionist Brad McEwen, Ph.D., explains the role of vitamin K2 in your body, and what happens when you don’t get enough of this nutrient.

How Vascular Calcification Occurs When You’re Deficient in Vitamin K2

One of the most significant benefits of vitamin K2 is its ability to support cardiovascular health. When calcium builds up in your arteries, it leads to stiffening and blockages.

• The importance of vitamin K2 for optimal cardiovascular health — Research shows that it activates biological processes that direct calcium away from your arteries and into your bones and other essential organs, but a deficiency can increase your risk of cardiovascular disease.

McEwen explains further,1 “One of the areas we’ve been looking at is a deficiency of vitamin K2 has been linked to vascular calcification. Not just coronary, but just overall calcification. And if you think of it this way, you got different mineral deposition, particularly calcium, of course, coming from the calcium hydroxyapatite — and we always say from the bones because that’s the main storage site into the vascular system and then going into the vascular wall because it gets trapped.”

• Blockage occurs due to the molecular weight of calcium — McEwen theorizes that the heaviness of calcium contributes to its propensity to cause arterial blockages.

“So, it’s like a big centrifugal force going through the arteries and then it just gets trapped because it’s, I don’t know, heavier? It’s like a big metal going through and then it embeds and over time, as you know, we talk about foam cells, atherosclerosis, etc., and it starts that calcium, you know, process,” he says.

From there, McEwen describes where the calcium actually embeds in your cardiovascular system, increasing your risk for clots that eventually block blood flow:2

“The biochemistry all combines together leading to this complex which, then, sat in the arteries and it can sit in the basement membrane of the artery. It can be on the inner or outer side of that membrane, leading to an inflammatory process and oxidative process, leading to like a firestorm in there.

The body tries to heal it, you know, by laying down fibrin and different connective tissue to protect it — putting a Band-Aid down, I suppose. And then that’s when you get your atherosclerosis, your plaque formation and then your eventual clot in that area.”

Heavy Metals Increase the Risk of Vascular Calcification Further

It’s not just a lack of vitamin K2 that increases your risk for vascular calcification. Even the very environment you live in influences your risk. McEwen recounts a case study related to this observation, wherein he saw a patient whose previous physicians couldn’t figure out what was happening with her despite trying out “every test under the sun.”3

• Heavy metals embed into your tissues — McEwen discovered that it was due to the presence of heavy metals in her childhood neighborhood, which embedded into her tissues. When she moved out of the area, the heavy metals circulated throughout her system, causing bone pain and increasing cardiovascular risk.

• Nutritional deficiencies contribute to vascular calcification via heavy metal exposure — According to McEwen, bone-related nutrient deficiencies do not direct calcium to where it’s needed the most.

“What I found out was due to her childhood, there was different heavy metals in the area, and that’s what deposited into the tissue. And when she moved around, that tissue left — because she didn’t have enough vitamin D, vitamin K, etc. — and then left the bone, so she had bone pain, and then embedded into her vascular system leading to cardiovascular link,” he says.4

Research Surrounding the Benefits of Vitamin K2

The benefits of vitamin K2 regarding cardiovascular health have been well-studied for many years now.

• Vitamin K2 makes your arteries more elastic — McEwen cited a study that involved 244 healthy postmenopausal women. Split into two groups, the test group (120 participants) took 180 micrograms of vitamin K2, and the control group (124 participants) took a placebo for a total of three years. After the study was completed, McEwen noted that the test group had improved arterial flexibility.5

• Increased vitamin K2 consumption helps improve other metabolic health markers — In another study, researchers followed 36,629 participants for 12 years and monitored their vitamin K2 intake. They found that those with a higher intake of vitamin K2 had a 29% lower risk of developing peripheral artery disease. Other improvements were noticed as well, including a 44% reduction in Type 2 diabetes risk, and a 41% reduction in high blood pressure.6

• The benefits of vitamin K2 on mitochondrial function — A study published in Open Heart journal showed that people with higher levels of K2 in their diet tend to have lower levels of arterial calcification and a reduced risk of heart disease.

Higher K2 levels also had a positive impact on mitochondrial health, particularly for cardiac muscles. “The role of vitamin K2 in mitochondrial function is mediated by its production of mitochondrial ATP, which has direct implications for contractile muscles (i.e., cardiac) that are comprised of abundant mitochondria.

Intake of vitamin K2 has been associated with increased cardiac output, stroke volume and heart rate and decreased blood lactate. These effects are consistent with the greater maximal cardiovascular performance seen with oral vitamin K2 supplementation, according to the researchers.”7

How Vitamin K2 Helps Strengthen Your Bones

Vitamin K2 is also essential for maintaining strong and healthy bones. Your bones are constantly breaking down and rebuilding, a process that relies on proper calcium distribution.

• Vitamin K2 activates bone-forming proteins — Research shows vitamin K2 helps promote osteocalcin, which is a protein that binds calcium to your bone matrix. Without enough vitamin K2, your bones will not be as strong as they should be, increasing your risk of fractures and osteoporosis.8

• Osteocalcin serves as the calcium guide — McEwen notes that osteocalcin, a vitamin K-dependent protein, helps promote stronger bones by transporting calcium to where it actually needs to go — your skeleton. Your body needs a constant influx of this all the time because it is always building itself up and removing old, damaged bone cells.9

The Sweet Spot Dosage of Vitamin K2

If you’re considering adding vitamin K2 to your diet, it’s important to get the right amount.

• Vitamin K2 requirements vary for different age groups — According to McEwen, much of the research he has studied had dosages between 90 and 180 micrograms per day, which he believes is the optimal for most adults.10 Youngsters and teenagers (10 to 18 years old) need around 90 micrograms, while children below the age of 10 need 45 micrograms.11

While some studies have explored higher doses, the standard recommendation is based on what has been shown to be effective without unnecessary excess.

• Find the ideal range based on your health needs — While McEwen recommends different ranges, he clarifies further by saying that the dosage will vary from person to person.

McEwen also mentioned another important precaution — taking excessively high doses of vitamin K2 won’t be good for your health because your body won’t be able to use it all:12

“One thing I always want to say when we do podcasts, and everything is it’s always the person in front of you. ‘What is the best dose for that person?’ And if they need 500 IUs of vitamin D and 90 micrograms of vitamin K2 from your determination, that’s the dosage that they need.

If they need a higher dose of, you know, 1,000 IUs of vitamin D3 and 180 micrograms of K2, that’s the dose regimen … [G]oing hard and fast is not always the best way to do it because, to me, it’s trying to push too much through all the time.

We get excited, some studies are very, very high dose and they seem to have the negative impact because, I believe, the regulatory pathways are not able to function effectively to make sure we get the best out of what it is.”

From McEwen’s statement above, you’re thinking, “What does vitamin D have to do with this entire process?” Well, vitamin D has been shown to play a role in calcium absorption. If you’re deficient in this important nutrient, your risk for rickets, a disease marked by skeletal deformities, increases.13 With enough vitamin D and vitamin K2, the calcium you get from your diet will go to the right organs.

Strategies to Ensure Your Body Gets Enough Vitamin K2

Based on McEwen’s findings, it’s clear that vitamin K2 has an important role in your body as it influences a wide range of functions, such as cardiovascular and skeletal health. The good news is that boosting your vitamin K2 levels is inexpensive and practical to implement. Here are my recommendations:

1. Add more K2-rich foods into your diet — The best way to get more vitamin K2 is through your diet, and they’re found in many foods. Nutritious choices include fermented foods like natto, aged cheeses (especially gouda and brie), egg yolks, and grass fed dairy products. Beef ideally organic and grass fed, also contains vitamin K2.14

2. Support your gut health for better vitamin K2 production — Your gut bacteria actually produce some of the vitamin K2 your body uses, but they need the right environment to thrive. If your digestion isn’t working well, or if you’ve been on antibiotics recently, you might not be making enough K2 on your own.

To support your gut, eat more fermented foods like sauerkraut, kimchi, and kefir, which provide the right bacteria to help your gut naturally produce K2. Also, make sure you’re eating plenty of fiber from vegetables and whole fruits to nourish the gut bacteria already active in your gut.

3. Pair K2 with vitamin D — As noted by McEwen, vitamin K2 and vitamin D work together to control the flow of calcium in your body — vitamin D helps boost absorption, while K2 makes sure it goes to the right places.

If you’re taking a vitamin D supplement but not getting enough K2, you’re increasing your calcium levels without giving your body the ability to direct it properly. If you’re already supplementing with D3, make sure you’re also getting enough K2, either through food or supplements to maintain proper homeostasis.

4. Stay active to keep your bones strong — Movement is key for keeping your bones in good shape. Weight-bearing exercises like walking, strength training, and bodyweight exercises help signal your body to send calcium into your bones where it belongs.

As noted by McEwen, sitting for long periods without movement also changes your bone mineral density, and all the vitamins K2 and D you’ve been taking will be for nothing.15 If you spend a lot of time sitting, I encourage you to go for a walk outside to boost your fitness levels.

5. Take a high-quality vitamin K2 supplement if needed — If you’re not getting enough K2 from your food, adding a supplement is a viable way to ensure you’re covered. Look for a supplement that contains MK7, as this form stays in your body longer and is more effective than other types. For best results, take it with a meal that contains healthy fat, as K2 is a fat-soluble vitamin.

FAQ — Common Questions About Vitamin K2

Q: What is vitamin K2 and why is it important?

A: Vitamin K2 plays a crucial role in calcium metabolism. It helps prevent vascular calcification by directing calcium away from arteries and into bones, reducing the risk of heart disease and arterial stiffness. Additionally, it supports bone health by strengthening bone density and reducing the risk of fractures and osteoporosis.

Q: How does vitamin K2 benefit cardiovascular health?

A: Vitamin K2 activates proteins that prevent calcium buildup in the arteries, reducing the risk of vascular calcification, atherosclerosis, and blood clots. Research shows that people with higher vitamin K2 intake have a 29% lower risk of peripheral artery disease, a 44% reduction in Type 2 diabetes risk, and a 41% reduction in hypertension.16

Q: What are the best dietary sources of vitamin K2?

A: Good sources of vitamin K2 include fermented foods (like natto and aged cheeses), pastured egg yolks, grass fed dairy products, and organic, grass fed beef. Your very own gut bacteria also produce some vitamin K2, which is further supported by consuming probiotics and fiber-rich foods.

Q: What is the recommended daily intake of vitamin K2?

A: The general range for adults is 90 to 180 micrograms per day, while the range for children 10 to 18 years old is 90 micrograms per day. For children up to 10 years old, the dosage is 45 micrograms per day.

Q: How can I ensure optimal vitamin K2 levels?

A: To maintain adequate vitamin K2 levels, support your gut health with fermented foods and fiber and pair it with vitamin D for better calcium absorption. Take a high-quality supplement if dietary intake is insufficient.

Butyrate is a short-chain fatty acid (SCFA) produced in your gut when beneficial bacteria ferment dietary fiber that your body cannot digest on its own. As the primary energy source for colonocytes (the cells lining your colon), butyrate provides up to 70% of their energy needs.1

Butyrate directly nourishes the L-cells in your intestinal lining — the same cells that release GLP-1 after meals. GLP-1 is a hormone known for its role as a master regulator of metabolic health. It enhances insulin release after meals, suppresses glucagon, slows gastric emptying, and promotes satiety2,3,4,5 — all of which support blood sugar control and appetite regulation.

The butyrate–GLP-1 axis plays a key role in this natural system by fueling the L-cells that produce GLP-1. In addition to supporting GLP-1 signaling, butyrate also enhances energy expenditure by boosting fat oxidation and thermogenesis in brown adipose tissue.6,7 Animal studies reinforce these benefits: in mice fed a high-fat diet, butyrate supplementation significantly improved glucose metabolism and prevented weight gain.8

Pharmaceutical GLP-1 agonists attempt to mimic this effect, but your body already possesses a mechanism to produce GLP-1 on its own — provided L-cells receive sufficient fuel. Butyrate activates free fatty acid receptors on L-cells, which directly stimulate GLP-1 secretion.

Research shows that reduced butyrate availability leads to lower GLP-1 output, impaired insulin sensitivity, increased appetite, and greater fat accumulation.9 In this framework, obesity reflects a breakdown in microbial fuel delivery rather than a failure of calorie control alone. The steps needed to rebuild and support this natural mechanism is the central topic of my new book, “Weight Loss Cure; Melt Fat Naturally With Your Own GLP-1.”

How Butyrate Supports Your Body’s Built-In GLP-1 System for Weight and Mood

When butyrate is abundant, GLP-1 secretion follows the body’s original blueprint without external intervention:

• It slows gastric emptying, so you feel full longer
• It reduces glucagon, which lowers blood sugar
• It enhances insulin sensitivity and helps your body burn fat
• It sends satiety signals to the brain, curbing cravings and emotional eating
• It activates GLP-1 receptors in the brain, where it helps regulate mood, reduce anxiety, and support cognitive health

Butyrate and GLP-1 Are the Natural Design

Importantly, you don’t need a synthetic GLP-1 agonist to access these benefits. You need butyrate. This is how human metabolism was designed to work — not with synthetic shots, but with internal balance.

Your L-cells are engineered to release GLP-1 in response to butyrate. When the gut microbiome is balanced and well-fed with fermentable fiber, GLP-1 production activates after meals to regulate appetite, support insulin release, and promote fat burning — all without a prescription.

This design evolved to work in harmony with ancestral diets rich in whole foods, fiber, and unprocessed carbohydrates. Disruption to this design breaks the microbial fuel line, not the hormonal hardware.

When you restore butyrate production, you remove the blockages and reactivate the normal regulatory feedback loop, which lets your built-in weight regulation system function again, as intended. Whether you’re exploring medication options or want to support your body’s own systems, restoring butyrate production is foundational to how this hormone was designed to work.

How This System Gets Disrupted

Modern lifestyles disrupt this elegant mechanism. Seed oils, which are high in the omega-6 fat linoleic acid (LA), damage your gut lining and deplete butyrate-producing microbes. Low-fiber, high-sugar diets feed the wrong bacteria. Chronic stress and poor sleep reduce microbial diversity. All of this breaks the link between fiber, butyrate, and GLP-1. The result? Your natural weight regulation system goes offline.

Butyrate and GLP-1 Also Support Brain Health

Butyrate also helps regulate how your gut communicates with your brain, supporting the normal stress, immune, and mood responses your body was designed to manage.

As a key signaling molecule in the gut-brain axis, butyrate helps regulate the stress response, increase pain tolerance, and reduce neuroinflammation. It even crosses the blood-brain barrier, where it supports brain-derived neurotrophic factor (BDNF), boosts mitochondrial function, and protects against depression and cognitive decline.

GLP-1 is also more than a metabolic hormone. Like butyrate, it’s a brain-active compound.10 GLP-1 receptors are found in areas of the brain that govern memory, mood, and motivation. Activating them can reduce anxiety, blunt inflammation, and improve neuroplasticity.11,12

Together, butyrate and GLP-1 act as dual messengers — one produced by your gut microbes, the other released in response to it. They work in tandem to support the natural coordination of metabolism, immune function, and mental health, restoring the biological systems your body relies on to stay balanced.

How Butyrate’s and GLP-1 Inhibit Neuroinflammation

Neuroinflammation is widely recognized as a key factor in the development and progression of a wide range of neurodegenerative diseases, including Alzheimer’s disease, Parkinson’s disease, and multiple sclerosis (MS).

A meta-analysis published in Neuroscience Letters,13 reports that butyrate supports brain health through multiple gut-brain mechanisms, particularly by strengthening mitochondrial function in the brain after fiber fermentation.

Butyrate suppresses major inflammatory pathways, most notably nuclear factor kappa-light-chain-enhancer of activated B cells (NF-κB),14 a master regulator of inflammation. In experimental models of Parkinson’s disease, beta-hydroxybutyrate reduced inflammation, protected neurons from endotoxin injury, and improved behavioral outcomes. By limiting NF-κB activity, butyrate lowers inflammatory cytokine release, which helps preserve synaptic function.

Butyrate also inhibits histone deacetylases (HDACs),15 which alters gene expression in brain cells. This epigenetic effect reduces pro-inflammatory signaling while increasing anti-inflammatory pathways, further calming neuroinflammation.16 In animal models of Alzheimer’s disease, butyrate lowered amyloid-beta plaque accumulation by up to 40% and supported cognitive performance.17

Butyrate-driven GLP-1 release adds another layer of protection. Preclinical research shows GLP-1 shields dopamine-producing neurons in Parkinson’s disease by lowering oxidative stress and supporting mitochondrial energy production.18 GLP-1 also promotes autophagy,19,20 which clears damaged proteins such as alpha-synuclein, and enhances insulin sensitivity and cellular energy metabolism in the brain,21 which is often impaired in Parkinson’s disease.

Butyrate, Mood, and the Gut-Brain Connection

Butyrate also influences mood and cognition by acting on key neurotransmitters, brain growth factors, and the vagus nerve. It enhances the production of gamma-aminobutyric acid (GABA) and dopamine22 — two crucial messengers that calm the nervous system and promote motivation and emotional balance. Low butyrate levels have been linked to anxiety and depression,23 in part due to disrupted gut-brain signaling.

As mentioned, it also boosts BDNF, a growth factor vital for learning, memory, and neuroplasticity.24,25 By inhibiting HDACs, butyrate increases BDNF in brain regions like the hippocampus, supporting neuron growth and reducing inflammation-driven damage.26 Low BDNF is a common feature in conditions like Alzheimer’s and major depression.27,28

Butyrate further strengthens the gut-brain axis by activating the vagus nerve — a communication superhighway that calms the body, lowers inflammation, and regulates neurotransmitters like serotonin and GABA.29 Increased vagal tone is associated with improved mood, better stress tolerance, and enhanced digestion, making butyrate a central player in emotional and cognitive health.30

How to Restore Butyrate Production in Your Gut

To restore your body’s natural weight management and mood regulation systems, you need to restore and support the bacteria in your gut that produce butyrate and other SCFAs. Here’s how:

1. Start with gut terrain repair — If you’re bloated, constipated, or sensitive to high-fiber foods, you need to calm inflammation before you feed the microbiome. That means:

• Avoiding fermentable fibers at first. When your gut is out of balance, high-fiber foods — even the “healthy” ones — can work against you. Foods like beans, lentils, oats and raw greens ferment quickly when the wrong bacteria are in control. This creates gas, pressure and inflammation, and worsens gut lining damage.
• Eliminating seed oils (such as soybean, corn, canola, sunflower). LA damages the exact gut microbes you’re trying to support. If your diet includes fried foods, processed snacks or sauces made with soybean, corn, sunflower, or canola oil, you’re suffocating your good gut bacteria. Replace those fats with ghee, grass fed butter, or tallow — fats your body actually knows how to use. The goal is to shift your internal terrain so your gut bacteria thrive again.
• Using simple carbs like white rice and ripe fruit to stabilize energy without feeding bad bacteria.

2. Reintroduce fiber in phases — Move on to fiber reintroduction only after you meet this criterion: You tolerate three consecutive days of white rice or ripe fruit with no bloating, abdominal pain, excess gas, or bowel urgency. At that point, introduce one resistant starch source at a time, starting with 1/2 cup cooked-and-cooled white potato once daily.

Once you can consume 1/2 cup cooked-and-cooled potato daily for seven consecutive days with no increase in gas, bloating, stool looseness, or abdominal discomfort, advance to inulin-rich foods such as garlic, onions and leeks. These fibers bypass digestion in your small intestine and head straight to your colon, where they fuel beneficial bacteria that make butyrate.

3. Support with optional tools — Once your gut begins to stabilize, these targeted tools can help accelerate butyrate production and improve results:

• Phase 1 — Akkermansia postbiotics — Postbiotics are non-living bacterial components that still deliver biological signals. Pasteurized forms of Akkermansia muciniphila contain Amuc_1100, a protein shown to tighten the gut barrier and reduce inflammation. Look for postbiotic formulas with enteric coating or microencapsulation to ensure they survive stomach acid and reach the colon intact.

Without that protection, less than 5% of Amuc_1100 reaches your colon. You could try megadosing to compensate, but that’s expensive and inefficient. Prioritize coated formats to support your gut barrier more effectively.
• Phase 2 — Live Akkermansia — Begin Phase 2 probiotics only after all of the following occur:

◦Bloating remains minimal or absent
◦Stool form stays consistent for at least 7 days
◦Fiber tolerance expands without symptom return

In this stage, introduce live probiotic Akkermansia alongside gentle prebiotics — like small amounts of resistant starch — to support the growth of butyrate-producing strains and reestablish a healthy, oxygen-sensitive microbial environment.

• Fermented foods — Raw sauerkraut, kefir, and other traditionally fermented foods can boost microbial diversity and support butyrate-producing strains. Go slowly — start with small amounts to test tolerance, especially if your gut is sensitive.

• Gut testing — A stool analysis can reveal which bacteria are present, whether your gut is inflamed, and how well you’re producing short-chain fatty acids like butyrate. This can guide food choices and supplementation more precisely.

• Resistant starch — Found naturally in cooked-and-cooled potatoes, green bananas, and legumes — or as supplemental powders — resistant starch bypasses digestion in the small intestine and becomes prime fuel for butyrate-producing bacteria in the colon.

4. Adjust your environment — Your gut doesn’t just respond to what you eat. It’s tuned into your entire lifestyle. These daily habits help create the internal rhythm your microbiome needs to thrive:

• Sleep — Align your sleep-wake cycle with natural light exposure. Aim for 7 to 9 hours of high-quality sleep and get morning sun to anchor your circadian rhythm. This helps regulate gut motility and microbial repair.
• Stress — Chronic stress alters your microbiome and shuts down butyrate production. Use daily tools like breathwork, walking outdoors, and nervous system regulation practices to calm your hypothalamic-pituitary-adrenal (HPA) axis and support microbial balance.
• Fasting window — Stop eating at least three hours before bed. This gives your migrating motor complex (MMC) — your gut’s internal clean-up crew — time to sweep out bacteria and food debris overnight, reducing fermentation and inflammation.

Signs Your Gut Is Making More Butyrate

The following improvements reflect rising butyrate levels and gut healing in real time:

• Bowel movements become regular and well-formed — A sign of improved colonic motility and mucosal integrity.
• Fiber tolerance improves — Less bloating, gas, or discomfort after meals rich in fermentable fiber.
• Hunger fades between meals — As GLP-1 and PYY production increases, satiety naturally extends.
• Mood feels more stable and stress less overwhelming — Butyrate supports BDNF and modulates the HPA axis.
• You lose fat without trying to eat less — Improved metabolic signaling leads to spontaneous caloric reduction.
• Reduced post-meal blood sugar spikes — A measurable effect tied to improved insulin sensitivity and GLP-1 response.
• Lower fasting insulin and triglycerides (if tested) — Both improve with SCFA restoration and microbiome balance.
• Fewer cravings for processed carbs and snacks — Satiety hormones rise while inflammation-driven hunger decreases.
• Less urgency or discomfort with bowel movements — Improved stool consistency reflects stronger gut barrier and reduced inflammation.
• Improved breath or reduction in sulfur/gas odors — Indicates better fermentation profile in the colon (fewer sulfur-releasing or proteolytic bacteria).

Track Your Progress: How to Know It’s Working

To track your recovery, keep a simple symptom journal for the first four to six weeks. Each day, jot down quick notes on these four markers:

• Bloating — None, mild, moderate, or severe
• Energy — Steady, sluggish, or crashing
• Mood — Calm, tense, irritable, anxious
• Bowel quality — Bristol stool scale (types 3 to 4 are ideal), frequency, urgency, discomfort

Even just a few words per day can help you see patterns clearly, especially when deciding when to add new foods or supplements. Once you begin reintroducing fermentable fiber, use a 1 to 10 scale each week to rate how well you’re tolerating it. If you’re not at a 7 or above, pause before advancing to the next phase.

• 1 = severe gas, bloating, or pain
• 5 = some symptoms, improving
• 10 = no symptoms, excellent digestion

If you want objective data, run these labs at baseline and again around week 8. These markers, while optional, offer biochemical confirmation that your butyrate–GLP-1 axis is restoring normal metabolic function.

• Fasting insulin — Falling levels suggest better GLP-1 signaling
• Triglycerides — Often improve as inflammation and insulin resistance drop
• Post-meal glucose — Ideally stays under 120 mg/dL at the 1-hour mark

Timeline: What to Expect as Your Gut Rebuilds

Your gut already knows how to help you lose weight — by producing butyrate, which fuels the cells that make GLP-1. This is how human metabolism was designed to function. Restore that system, and your cravings shrink, your blood sugar stabilizes, your inflammation calms down, and your body starts releasing excess weight naturally.

These shifts are clear signs that your body’s metabolic software is running the way it was meant to. Your gut doesn’t need to be perfect to start producing butyrate. But there’s a rhythm to recovery, and markers to know it’s working.

Phase
What Happens
Timeframe
Measurable Indicators

Terrain repair
Gas, bloating, and sensitivity begin to calm
1 to 3 weeks
Less urgency, firmer stools, more predictable digestion

Fiber reintroduction
Butyrate-producing strains begin to increase
2 to 4 weeks
Better tolerance of resistant starch, mood uplift

GLP-1 response
Appetite regulates, energy improves, cravings decrease
4 to 8 weeks
Fewer between-meal snacks, better AM energy

Metabolic reset
Satiety increases, fat loss begins, blood sugar stabilizes
6 to 12 weeks
Tighter waistline, reduced post-meal glucose swings

You can start putting these strategies into practice right now with my new book, “Weight Loss Cure; Melt Fat Naturally With Your Own GLP-1,” which provides a step-by-step plan to rebuild butyrate production, restore natural GLP-1 signaling, and correct the root drivers of weight gain. We’re also preparing a butyrate-support product designed to complement these foundational strategies. You can join the waitlist now, and when it becomes available, you’ll receive a $5 off coupon by email.

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A New Series of Health Insights Is on the Way

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Alzheimer’s disease doesn’t begin with memory loss — it begins years earlier with a slow, silent shift in your body’s stress chemistry. Long before neurons die, your brain’s hormonal balance starts to erode under constant pressure from everyday stress. The same hormones that once kept you alert and focused start working against you, wearing down your brain’s repair systems and disrupting the flow of energy your cells depend on.

Cortisol, the body’s main stress hormone, plays a central role in this process. When it stays high for too long, it drains your metabolic reserves and interferes with memory formation. Meanwhile, a second hormone called DHEA-S acts as cortisol’s natural counterbalance, helping protect neurons and stabilize brain function.

When the ratio between these two hormones tilts toward cortisol, your brain loses its resilience and becomes more vulnerable to aging and degeneration. This hormonal tug-of-war — shaped by stress, diet, and metabolism — has drawn new attention from researchers exploring why some people develop Alzheimer’s while others do not. The latest findings suggest that long-term hormonal imbalance, not just genetics or plaque buildup, could be one of the earliest warning signs of decline.

Understanding this relationship changes how you think about prevention. By strengthening your metabolism, restoring hormonal balance, and reducing chronic stress, you can support your brain’s ability to heal and adapt — long before symptoms appear. The new research provides a roadmap for how to start.

Stress Hormones Tip the Balance Toward Alzheimer’s

A clinical study published in Cureus examined 85 adults in Serbia — 45 with diagnosed Alzheimer’s disease and 40 healthy peers of similar age and sex — to determine how two hormones, cortisol and DHEA-S, relate to brain health.1 Cortisol is your body’s main stress hormone, while DHEA-S (dehydroepiandrosterone sulfate) acts as its built-in counterbalance — a neurosteroid that supports brain resilience and energy metabolism.

Unlike DHEA, which is the fast-acting, active form, DHEA-S is its sulfated storage form that circulates in your blood far longer and provides a more stable picture of long-term stress balance. By focusing on DHEA-S, the researchers could better gauge chronic stress effects on the brain rather than short-term fluctuations. The scientists wanted to know whether Alzheimer’s patients showed measurable differences in these hormones or in their ratio, which indicates how well your body manages prolonged stress.

• People with Alzheimer’s had higher cortisol levels but not lower DHEA-S — Those with Alzheimer’s showed cortisol levels averaging nearly 399 nanomoles per liter (nmol/L) — about 20% higher than healthy adults — yet their DHEA-S concentrations stayed roughly the same.

This imbalance means the stress response remains chronically activated without the brain’s natural protection. When cortisol dominates, neurons experience more inflammation and less regeneration. The study also noted that this skewed balance was strongest among participants aged 65 to 75, suggesting that middle-to-late adulthood is when stress hormones begin exerting their most damaging effects.

• The cortisol-to-DHEA-S ratio proved to be the real warning sign — Although each hormone alone tells part of the story, the researchers emphasized that their ratio — how much cortisol outweighs DHEA-S — offers a clearer window into chronic stress and brain decline.

In Alzheimer’s patients, that ratio climbed steeply, implying that the body’s defense system against cortisol’s toxicity was failing. This finding helps explain why some people with normal cortisol readings still experience cognitive decline: it’s the imbalance, not just the level, that matters.

• Men and women responded differently, revealing hormonal sensitivity — In healthy adults, men had significantly higher DHEA-S levels than women, meaning their brains could have greater protection from chronic stress. But that sex difference disappeared in those with Alzheimer’s.

The disease seemed to override normal hormonal patterns, flattening DHEA-S levels in both sexes. This means that once neurodegeneration begins, your brain’s ability to maintain hormonal balance — one of its self-defense tools — breaks down.

• Age changed the picture again, suggesting a nonlinear hormonal response — When researchers divided participants by age, they noticed that younger Alzheimer’s patients (60 to 65) had higher DHEA-S levels, which dropped sharply in the 66 to 75 group before rising again after age 75.

This unexpected curve points to a possible window of hormonal collapse, where midlife stress overwhelms the body’s compensatory systems. If you’re in this age range and facing chronic stress, that’s when intervention — stress reduction, adequate rest, and metabolic support — could be most protective for your brain.

Cortisol Acts Like an Overzealous Cleanup Crew That Damages What It’s Meant to Protect

Elevated cortisol increases inflammation and oxidative stress — chemical reactions that corrode neurons and disrupt communication between brain cells. It also suppresses the growth of new neurons in your hippocampus, the brain’s memory center, making it harder to store new information.

In contrast, DHEA-S supports neuronal survival, enhances energy metabolism, and shields brain tissue from the harmful effects of excessive cortisol. When cortisol wins this hormonal tug-of-war, brain networks lose their flexibility and begin to deteriorate.

• Why stress and memory loss are so tightly linked — Chronic cortisol elevation interferes with glucose uptake in brain cells, depriving them of the fuel needed to form memories. It also increases amyloid-beta and tau accumulation — the same proteins that define Alzheimer’s pathology.

Meanwhile, DHEA-S helps counter these effects by enhancing insulin sensitivity and calming overactive immune responses in your brain. In simple terms, one hormone burns your mental circuits, the other repairs them.

• A new biological marker for early intervention — Instead of waiting for memory loss or imaging changes, tracking your cortisol-to-DHEA-S ratio could signal early stress damage years before cognitive symptoms arise.

If your cortisol stays high while DHEA-S falls or stagnates, that’s a red flag. Supporting your metabolic health, prioritizing quality sleep, and restoring hormonal balance could help keep your brain’s internal environment stable long before Alzheimer’s develops.

Lowering Cortisol and Raising Metabolic Energy Could Reverse Brain Decline

In a commentary, bioenergetic researcher Georgi Dinkov analyzed the Cureus study showing that people with Alzheimer’s disease had significantly higher cortisol levels and a skewed cortisol-to-DHEA-S ratio compared to healthy adults.2 He explained that these results validate decades of bioenergetic research linking chronic stress, low metabolism, and neurodegeneration.

Dinkov emphasized that it’s not just elevated cortisol that drives decline — it’s the imbalance between cortisol and protective steroids such as DHEA, testosterone, and progesterone. When this ratio tips toward cortisol dominance, your body remains in a chronic “fight-or-flight” state that accelerates tissue breakdown and cognitive loss.

• Dinkov connected the findings to thyroid-driven metabolic stress — Building on the Cureus data, Dinkov explained that hypothyroidism — a sluggish thyroid that slows metabolic energy production — creates the same hormonal pattern seen in Alzheimer’s patients: high cortisol and suppressed DHEA-S.

When your metabolism slows, your body compensates by ramping up stress hormones to stay alert and energized. But this backfires over time, leading to chronic brain inflammation, poor glucose uptake, and reduced adenosine triphosphate (ATP) production — the energy currency your brain depends on.

• Your cortisol-to-DHEA-S ratio predicts long-term health better than any single hormone — According to Dinkov, this ratio — spotlighted by the Cureus research — is among the strongest predictors of all-cause mortality and neurodegenerative risk. Even when cortisol fluctuates throughout the day, the ratio reveals whether your stress and repair systems are balanced.

Dinkov suggested measuring cortisol and DHEA-S in hair or nails rather than blood, since these tissues reflect long-term hormonal patterns. For anyone trying to gauge chronic stress or cognitive risk, this offers a simple, objective biomarker that’s far more reliable than a one-time blood test.

• Natural compounds help restore hormonal balance and metabolic strength — Dinkov referenced several well-known substances — aspirin, niacinamide (vitamin B3), progesterone, pregnenolone, thyroid support, glycine, and emodin — that help correct the same imbalance observed in the Cureus study. These compounds work by lowering excess cortisol, improving mitochondrial energy output, and supporting the production of protective hormones.

Niacinamide, for instance, increases NAD+, which fuels cellular repair, while aspirin dampens inflammation and cortisol overproduction. Used together, these tools shift your body back into a “rest-and-repair” mode rather than the constant stress chemistry that drives brain aging.

• DHEA acts as a built-in cortisol regulator — Dinkov explained one of the key ways DHEA helps keep cortisol in check: it blocks the enzyme that turns inactive cortisol back “on” and boosts the one that clears excess cortisol from your body. This dual action makes DHEA a natural cortisol buffer that prevents the overactivation of stress pathways.

In other words, DHEA gives your brain a biochemical “cooling system,” stopping cortisol from overheating your neurons. Supporting DHEA through thyroid health, nutrition, and targeted supplementation helps restore this essential balance.

• Stress is a symptom of low energy, not just emotional strain — Dinkov described how the elevated cortisol levels observed in the Cureus Alzheimer’s cohort represent a deeper issue: energy failure. When your cells don’t make enough ATP — whether from poor thyroid output, nutrient deficiencies, or aging — they turn to cortisol to compensate.

The hormone breaks down tissue to release fuel, but that process worsens energy depletion over time. This self-reinforcing loop explains why chronic stress feels endless: it’s a metabolic, not psychological, trap. Dinkov concluded that maintaining a low cortisol-to-DHEA-S ratio protects more than memory — it sustains whole-body resilience.

People who keep this ratio balanced experience better sleep, stable mood, and slower biological aging. His message is practical: by restoring thyroid function, eating enough to prevent energy deficits, and lowering chronic inflammation, you directly influence the biochemical environment that determines whether your brain decays or endures.

Rebuild Your Energy System to Lower Cortisol and Protect Your Brain

If you wake up tired, crash midafternoon, or feel wired when you should be asleep, your body’s stress chemistry has taken over. The Cureus study3 and Dinkov’s review4 both point to the same conclusion: your brain suffers when your cells can’t make enough energy.

To fix that, you have to restore steady fuel, retrain your stress response, and help your body recognize that it’s no longer in survival mode. Here’s how to bring your hormones — and your energy — back into balance:

1. Feed your metabolism the fuel it’s been missing — Cutting carbs keeps your body trapped in a constant stress loop because cortisol spikes whenever blood sugar drops too low. Break that pattern by eating enough healthy carbohydrates — around 250 grams daily — to give your mitochondria a steady energy supply.

Start with gentle foods like fruit and white rice. When your digestion feels stable (no bloating or irregularity), add cooked root vegetables, then more vegetables, legumes, and well-tolerated whole grains. Once your body trusts it’s being fed regularly, cortisol naturally declines, and your energy and focus stabilize.

2. Move in ways that restore instead of deplete — Overdoing endurance exercise or high-intensity intervals keeps your body in fight-or-flight mode long after the workout ends. Cortisol stays elevated, recovery slows, and sleep suffers.

Replace long, punishing sessions with physical activities that build energy rather than drain it — strength training, walking outdoors, dancing, or swimming at an easy pace. Use how you feel afterward as your guide: if you finish feeling grounded and calm, you’ve helped your hormones, not hurt them.

3. Train your nervous system to shift out of stress — Your breath is the fastest lever you have to quiet cortisol and activate your parasympathetic, or “rest and digest,” system. Try rhythmic breathing patterns like 4-7-8 or 4-8 breathing — inhaling for four seconds, holding briefly, and exhaling slowly for seven to eight seconds.

The extended exhale stimulates your vagus nerve, lowering heart rate and cortisol while signaling safety to every organ. Practice before bed, after meals, or whenever tension rises. Over time, your body learns that it no longer needs to live in emergency mode.

4. Rebuild your circadian rhythm through light and sleep — Cortisol follows your light exposure, not your alarm clock. Get outside within an hour of waking to anchor your body’s circadian rhythm, and dim screens and overhead lighting at night so melatonin can rise naturally.

Keep your bedtime and wake-up times consistent — even on weekends — to lock in hormonal balance. Deep, regular sleep clears stress hormones, strengthens memory, and repairs brain tissue. If you’re dragging through the day, fix your light and sleep first instead of relying on caffeine.

5. Use natural progesterone to quiet the cortisol surge — Bioidentical progesterone acts as your body’s built-in cortisol brake, restoring calm where chronic stress has hijacked balance. Unlike synthetic versions, natural progesterone fits perfectly into your body’s own receptor system, lowering cortisol’s overstimulation and supporting deep rest.

FAQs About Cortisol and Alzheimer’s Disease

Q: What did the new Alzheimer’s study reveal about cortisol and DHEA-S?
A: Researchers found that people with Alzheimer’s disease had cortisol levels roughly 20% higher than healthy adults, while their DHEA-S levels stayed about the same. This created a skewed cortisol-to-DHEA-S ratio — meaning stress hormones were overpowering the brain’s natural defenses. That imbalance, not just genetics or amyloid buildup, appears to drive the early stages of brain decline.

Q: How are DHEA and DHEA-S different?
A: DHEA is the fast-acting form of the hormone, while DHEA-S is the stable, long-lasting form stored in your blood. Because DHEA-S changes slowly, it’s a better measure of long-term stress and brain resilience. It also acts as a neurosteroid, helping neurons resist inflammation and oxidative damage while buffering cortisol’s harmful effects.

Q: What did Georgi Dinkov’s analysis add to this research?
A: Dinkov explained that the Cureus study confirms a broader principle: high cortisol and low metabolic energy often go hand in hand. He connected these hormone shifts to thyroid sluggishness, nutrient depletion, and aging — all of which drain cellular energy and raise stress chemistry. He also noted that maintaining a low cortisol-to-DHEA-S ratio predicts not just better memory but longer life and greater overall resilience.

Q: What practical steps help lower cortisol and restore hormonal balance?
A: To calm your stress system, start by fueling your metabolism. Eat enough healthy carbohydrates — about 250 grams per day — to keep blood sugar stable. Cut back on overtraining, use rhythmic breathing to activate your vagus nerve, and rebuild your circadian rhythm by getting morning sunlight and sleeping on a consistent schedule. These changes lower cortisol naturally while improving energy and mental clarity.

Q: How does progesterone fit into this picture?
A: Natural progesterone acts as a built-in cortisol blocker. Your body recognizes it as a calming, balancing hormone that reduces overstimulation, helps you sleep deeply, and stabilizes mood. Natural progesterone effectively blocks cortisol by reducing blood concentrations, helping restore hormonal harmony, protecting your brain and body from the long-term effects of stress.

Most people turn on a sound machine at bedtime because to them it brings comfort. The sound feels like an easy fix for restless nights, and the instant sense of calm makes it even more tempting to depend on night after night. But does that comforting hum actually improve your sleep — or is it secretly working against the brain repair you’re trying to achieve?

A recent study offers a wake-up call: Apparently, sound machines may lead to a noticeable drop in rapid eye movement (REM) sleep. To put it simply, the nighttime sound that seems soothing might actually be pressuring your brain to work through constant auditory input instead of repairing itself.

These findings challenge the assumption that any calming sound is automatically helpful and set the stage for a deeper look at how sound machines might be working against the very sleep quality you’re trying to protect. Before we go into the findings of the study, let’s briefly discuss how sound machines work.

A Primer on Sound Machines

Sound machines are devices designed to produce a steady stream of background noise that help “fill in” the silence of a room. Many people use them as part of a nighttime routine, especially in environments where sudden or unpredictable sounds may interfere with rest. Rather than relying on a phone app — which can introduce disruptive blue light — sound machines offer a dedicated way to create soothing audio throughout the night.

• Why does a sound machine affect your sleep quality? The answer lies in how the brain processes noise. The fact is that even when you’re at rest during deep sleep, your brain still continues to register noise all around you. Unexpected sounds such as traffic, snoring, pets moving around, or household creaks can trigger brief awakenings or shifts between sleep stages, even if you don’t fully remember waking up.

• A sound machine helps reduce the impact of these disruptions — It provides a stable auditory backdrop. The steady hum it emits smooths out the chaos of a noisy house, an anxious mind, or the unpredictable sounds of cars passing by on the street.

• Sound machines may include a variety of sound options — Some play nature sounds, like rainfall, thunderstorms, beach waves, or frogs at night. Others play white noise, which resembles static and contains all audible frequencies at equal intensity. There’s also what’s called pink noise, which is a softer, deeper static sound that resembles steady rushing water. White and pink noise, along with other types like brown and blue, are also referred to as broadband noise.1

Most research suggests that sound machines are generally safe. Even the National Sleep Foundation (NSF) recognizes that sound machines or “sound conditioners,”2 can help both adults and newborns sleep more soundly. However, if used improperly, pink noise machines may not be completely harmless.

What Does the Newest Research Actually Say About Pink Noise and Sleep?

A more recent report published in the journal Sleep provides more insight into how sound machines may be unknowingly harming your nighttime slumber. Conducted by researchers from the University of Pennsylvania Perelman School of Medicine, the study looked at how different noise conditions, including pink noise, shaped the way the brain moved through deep sleep and REM sleep during the night.3 According to an article from Science Daily:

“During a typical night, the brain cycles repeatedly through deep sleep and REM sleep. Deep sleep plays a key role in physical recovery, memory processing, and the removal of waste products from the brain. REM sleep, often referred to as dream sleep, supports emotional regulation, motor skill development, and brain growth.”4

The researchers’ goal was to understand whether the sounds many people rely on each night improve sleep architecture (the natural structure and cycling of your sleep stages) or disrupt it in ways most users never notice.

• The study followed 25 healthy adults, ages 21 to 41, in a controlled sleep laboratory — Most of them were women, and none had any sleep disorders or had previously used sound machines. For seven consecutive nights, they slept for eight hours, from 11 p.m. to 7 a.m.

• The participants were exposed to different conditions — As they slept, they were placed under varying noise conditions, such as environment noise (sounds of aircraft, cars, baby crying, and alarms), pink noise alone, a combination of environment and pink noise, and environment noise while wearing earplugs.

There were also participants who were allowed to sleep in a quiet environment without any noise exposure (the control group). The researchers used overnight polysomnography, which is considered the gold standard for sleep measurement, to capture the data. This is a comprehensive overnight test that measures brain waves, oxygen levels, heart rate, and eye movements.

• As expected, environmental noise significantly reduced deep sleep and increased nighttime awakenings — The participants exposed to this type of noise lost an average 23 minutes of “N3” deep sleep (considered the deepest and most restorative sleep stage) per night. Even if they didn’t remember waking up in the middle of their slumber, their brain activity reflected shallower, more disrupted sleep. They also felt more tired, stressed, and mentally drained the next morning.

• But what was surprising was the effect of pink noise on deep sleep — Pink noise alone, which was played at 50 dB (imagine the sound of moderate rainfall), caused a significant reduction in REM sleep — nearly 19 minutes of sleep lost per night. Over a week, that’s more than two hours of REM sleep lost.

According to the researchers’ findings, this type of noise interferes with the brain circuits that normally allow REM sleep to begin and continue, so instead of creating a restful background for sleep, it may act as a continuous stimulus that alters the brain’s ability to cycle naturally into REM. Your brain doesn’t fully “turn off” during sleep — it still monitors your environment. Pink noise may keep the auditory processing centers partially active, preventing the full transition into REM.

• Why disrupted REM sleep has a significant effect on your health — Chronic REM deprivation doesn’t just make you tired; it also impairs emotional regulation, weakens memory consolidation, and may even accelerate cognitive decline over time. Mathias Basner, M.D., Ph.D., professor of Sleep and Chronobiology in Psychiatry and the study lead author, explained:

“REM sleep is important for memory consolidation, emotional regulation, and brain development, so our findings suggest that playing pink noise and other types of broadband noise during sleep could be harmful — especially for children whose brains are still developing and who spend much more time in REM sleep than adults.”5

What’s even more damaging was when pink noise was combined with environment noise — When paired together, the effects became more pronounced. Both deep and REM sleep were significantly reduced, and participants spent about 15 additional minutes awake during the night. Notably, this increase in wakefulness did not occur with aircraft noise alone or pink noise alone.

So, Should You Ditch Your Sound Machine?

These study findings are vital, as many people today use broadband noise not just for sleep, but also as a relaxation tool throughout the day. Case in point: White noise and ambient podcasts now total about 3 million listening hours per day on Spotify. Meanwhile, the top five “white noise” videos on YouTube have collectively been viewed more than 700 million times.6 Even so, research on how broadband noise affects sleep remains limited and inconclusive.

• Consistent REM disruptions are more damaging than you think — People whose REM sleep is always disrupted have a higher risk of developing mental health issues like depression and anxiety and even Parkinson’s disease. What’s more, majority of people today, particularly adults, are sleep deprived. This means that every minute of REM sleep matters.

• Use sound machine as a tool, not a mandate — If sound machines work for you, then use them in a smart and strategic manner. Basner recommends playing it at a low volume and setting a timer instead of letting it play through the night. “I don’t want to discount that there may be something behind it, because so many people are using it,” he added.7

• Wearing earplugs is a better way to improve sleep quality — This is a simpler — and more cost-friendly — strategy to shut off disruptive noise at night. Around 16% of Americans wear earplugs during bedtime to get the restful sleep they need.8

In the featured study, earplugs restored about 72% of the deep sleep that environmental noise had taken away. That’s equivalent to nearly 17 minutes of N3 deep sleep restored. In nearly every measurement, including sleep stages, awakenings, sleep depth, and morning mood, sleeping with earplugs looked far more similar to sleep during the quiet control night than to any noise-exposed condition.

• Earplugs performed well even during repeated noise events throughout the night — Only at the loudest level tested, 65 dB (which is similar to a noisy vacuum cleaner or busy street heard from indoors), did the protective effect begin to weaken.

• Participants also found earplugs comfortable — Even though the researchers used ordinary foam earplugs for this test, the participants still reported that they slept better with them. This is notable, since comfort and usability often limit whether people stick with sleep tools long-term.

“It is likely that both comfort and sound attenuation could be further improved by using high-fidelity or even custom-fit earplugs instead, although this would have to be shown,” the researchers added.9

Are Sound Machines Safe for Babies and Kids?

During the first weeks of life, newborns spend the majority of their time sleeping — In fact, newborns are recommended to get around 14 to 17 hours of sleep per day, according to the National Sleep Foundation (NSF). This means that these young children spend significantly more time in REM sleep than adults.

• Many parents place sound machines beside their newborns’ or toddlers’ beds — They do this with the best of intentions, to help their children fall asleep and stay asleep through the night. However, based on the featured research, this habit could be doing more damage, as they are more susceptible to the possible harms of pink noise exposure.

• REM sleep loss may be more pronounced in young children — Although the study did not observe the effects of broadband noise on these age groups, the researchers still warn parents to be careful in using sound machines until there’s more conclusive research on their effects on younger brains.

“Overall, our results caution against the use of broadband noise, especially for newborns and toddlers, and indicate that we need more research in vulnerable populations, on long-term use, on the different colors of broadband noise, and on safe broadband noise levels in relation to sleep,” Basner said.10

• The volume level of the machine is also a concern — Excessively high volumes can pose risks over time. One study published in the National Library of Medicine reported that white noise played above recommended limits may negatively affect young children’s hearing and language development.11

For context, the safe noise level for hospital nurseries is around 50 decibels (dB). For adults, white noise is typically regarded as safe between 50 and 70 dB. Beyond that range, hearing protection may be necessary to reduce the risk of long-term damage.12

To summarize, below is a comparison of the different types of broadband noises made by sound machines and the recommendations based on the research findings.

Noise type
Sound profile
Effect on sleep
Recommendation

Pink noise
Softer, deeper static (like steady rainfall or rushing water)
Reduced REM sleep by ~19 minutes per night in lab settings
Use cautiously, especially for children whose brains need more REM sleep

White noise
Even static across all frequencies (like TV static or a fan)
Masks disruptive sounds but shows no clear benefit for sleep quality
Keep volume low (50 to 70 dB), use a timer, place device 3+ feet away

Brown noise
Deep, rumbling static (like thunder or strong wind)
Limited research available; effects on sleep architecture unclear
Apply same safety precautions as pink/white noise until more data exists

How to Use a Sound Machine Safely

If you’re not ready to give up your sound machine entirely, you can still minimize the risks. Here’s a practical, research-aligned setup guide you can implement tonight:

1. Use the lowest effective volume — Set your sound machine to the minimum level that still masks your specific trigger noises, like traffic or snoring. Lower loudness means less risk of disrupted sleep over time. Aim for 50 dB or below — roughly the volume of light rainfall.

2. Increase the distance from your bed — Place the device across the room, not on your nightstand. Sound pressure decreases with distance, so moving your machine even 3 to 6 feet farther from your ears significantly reduces exposure while still providing masking benefits.

3. Set a sleep timer or auto-off feature — You don’t need broadband noise running all night. Set a timer for 30 to 60 minutes — enough time to fall asleep. Once you’re in deep sleep, your brain is less sensitive to moderate environmental sounds anyway.

4. Consider earplugs as an alternative — In the featured study, simple foam earplugs restored about 72% of the deep sleep lost to environmental noise, outperforming pink noise in nearly every measurement. Try them instead of, or alongside, your sound machine.

5. Combine with physical noise control — Address noise at the source: heavy curtains, door sweeps, draft stoppers, and soft furnishings all reduce sound transmission. These passive solutions don’t carry the REM-disruption risks of continuous broadband noise.

6. Run a one-week self-experiment — If you wake up groggy despite “sleeping” seven to eight hours, try removing your sound machine for one week. Track your morning alertness, mood, and energy. If you feel more restored without it, that’s your answer.

Frequently Asked Questions (FAQs) About Sound Machines and Sleep

Q: Can pink noise disrupt rapid eye movement (REM) sleep?
A: Yes, recent controlled sleep-lab research suggests pink noise may reduce REM sleep, which is the stage associated with dreaming, memory consolidation, emotional regulation, and brain development. In laboratory conditions, participants exposed to pink noise experienced a measurable reduction in REM sleep compared to quiet conditions.

While pink noise is often marketed as calming, continuous broadband sound may act as an ongoing auditory stimulus that subtly interferes with the brain’s natural sleep cycling. The effect may be especially relevant for people already struggling with sleep quality or those who rely on noise all night at moderate volumes.

Q: What is a safe decibel level for sleep?
A: For most adults, sleep experts generally recommend keeping nighttime sound exposure around 50 decibels (dB) or lower — roughly the sound of light rainfall. Some guidance considers 50 to 70 dB acceptable for adults, but lower is better when possible. For infants and young children, caution is even more important, and volume should remain at or below nursery safety standards (around 50 dB).

Q: Are sound machines safe for babies?
A: Parents should use caution. Babies spend significantly more time in REM sleep than adults, and REM plays a critical role in brain development. Emerging research suggesting that certain types of broadband noise may reduce REM sleep raises questions about prolonged overnight use in infants and toddlers. Additionally, excessive volume may pose hearing risks over time.

Environmental fixes — such as blackout curtains, soft furnishings and white-noise alternatives at low levels — may be safer first-line options.

Q: Where should I place a sound machine in the bedroom?
A: Placement significantly affects sound exposure. For safer use, position the device across the room, not on your nightstand. Keep it at least 3 to 6 feet away from your bed or your child’s crib. Use the lowest volume that masks your triggers, and never direct the speaker toward your ears. Sound intensity drops as distance increases, so moving the machine farther away reduces the decibel level reaching your ears while still providing masking benefits.

Q: Do I need a timer or should a sound machine run all night?
A: For many people, running a sound machine all night is unnecessary. Once you fall asleep — especially after entering deeper sleep stages — your brain becomes less sensitive to moderate background sounds. Using a 30- to 60-minute timer may reduce potential REM disruption and limit prolonged noise exposure. Continuous overnight use may not provide added benefit and could increase the risk of sleep-stage interference.

Q: What’s the difference between pink, white and brown noise?
A: The “color” of noise refers to how sound frequencies are distributed:

• White noise — Equal intensity across all audible frequencies; sounds like steady static or a fan.
• Pink noise — Emphasizes lower frequencies; softer and deeper, often compared to rainfall or rushing water.
• Brown noise — Even more weighted toward low frequencies; deeper, rumbling sound similar to thunder.

Pink noise has recently drawn attention due to findings suggesting it may reduce REM sleep in certain lab settings. White and brown noise are widely used for sound masking, but high-quality evidence comparing long-term effects on sleep architecture remains limited.

Q: Are there alternatives to sound machines that are safer?
A: Yes. Depending on the source of nighttime noise, alternatives may better preserve sleep quality:

• Earplugs — In laboratory studies, earplugs protected deep sleep more effectively than pink noise during aircraft noise exposure.
• Physical soundproofing — Door sweeps, draft stoppers, heavy curtains and rugs can reduce environmental noise without continuous auditory stimulation.
• Fans or air purifiers at a distance — Provide gentle masking without placing a speaker near your head.
• Behavioral sleep strategies — Consistent bedtime, light control and stress reduction may reduce the perceived need for artificial noise.

If you wake feeling groggy despite adequate sleep duration, consider a one-week trial without broadband noise to assess how your body responds.

Cancer is often talked about as though it strikes at random — a matter of bad luck or inherited genes. But a sweeping new global analysis suggests otherwise. Published in Nature Medicine, the study from the World Health Organization and its International Agency for Research on Cancer (IARC) examined how much of the world’s cancer burden traces back to causes that are, in principle, avoidable.1

The findings reframe cancer less as an inevitability and more as a condition shaped by everyday exposures — what you breathe, drink, eat, and absorb over decades. The researchers’ conclusions carry enormous practical weight, because if a risk factor can be identified and measured, it can also be reduced. What follows is a breakdown of exactly how the analysis reached its conclusions, which exposures drive the most harm and what you can do to act on the data.

Global Data Show Where Cancer Risk Starts

For the study, researchers used data covering 36 cancer types across 185 countries and evaluated 30 risk factors that people and governments can address. They applied a statistical method that estimates how many cases would not occur if a risk factor were removed to determine how much of the global cancer burden traces back to specific exposures. This was not a small regional snapshot. It was a global audit of preventable cancer.

• More than one-third of new cancers were tied to modifiable causes — The investigators found that 7.1 million of 18.7 million new cancer cases in 2022 — 37.8% — were attributable to preventable risk factors. Among men, 45.4% of new cases were linked to these exposures, compared to 29.7% in women. That gap alone tells you something powerful: exposure patterns matter.
If nearly half of cancers in men connect to modifiable behaviors or environments, then your daily exposures shape long-term outcomes.
• Smoking dominated the preventable cancer landscape — Tobacco smoking accounted for 15.1% of all new cancer cases globally, making it the single largest contributor identified in the study. In men, smoking was responsible for an estimated 23% of new cancer cases, while in women it accounted for 6%.
This means smoking’s effect in men was nearly four times higher than in women. The numbers reflect cumulative DNA damage caused by carcinogens in tobacco smoke that trigger mutations and drive tumor formation. If smoking were removed, roughly 15% of global cancer cases would not occur.
• Infections and alcohol formed the next major tier of risk — Infections contributed 10.2% of global cancer cases, and alcohol consumption accounted for 3.2%. Among women, infections were responsible for 11% of new cancer cases — higher than smoking in that group.
That figure underscores how viruses and bacteria such as human papilloma virus (HPV) and Helicobacter pylori (H. pylori) reshape cancer risk through chronic inflammation and long-term cellular damage. Alcohol, by contrast, increases exposure to acetaldehyde, a toxic breakdown product that injures DNA and interferes with repair systems.
• Three cancer types made up nearly half of preventable cases — Lung, stomach and cervical cancers represented nearly 50% of preventable cancer cases globally. Lung cancer was linked primarily to smoking and air pollution. Stomach cancer largely traced back to H. pylori infection.
Cervical cancer was linked to HPV, but it’s important to note that, in most cases, only long-term, untreated HPV infections will trigger cervical cancer, and these are typically easily caught and treated with regular Pap smears.
• Regional differences exposed how environment shapes risk — Preventable cancers ranged from 24.6% to 38.2% in women depending on region and from 28.1% to 57.2% in men. East Asia showed the highest preventable cancer burden among men at 57%, while Latin America and the Caribbean showed the lowest at 28%.2

These differences reflect varying exposure to tobacco, infections, occupational hazards, and environmental pollutants. Where you live influences what you inhale, consume and encounter. The researchers concluded that “strengthening efforts to reduce modifiable exposures remains central to global cancer prevention.”

How to Reduce Your Preventable Cancer Risk

The data show that cancer risk is closely associated with what you inhale, drink, absorb, and store in your tissues. That means your strategy need to begin at the source. Focus first on removing metabolic stressors that damage mitochondria and drive inflammation, because cellular energy failure creates the environment where disease spreads. When you correct that terrain, you shift your long-term trajectory in a measurable way. Here are five steps you can take.

1. Shift your macronutrient balance toward carbs and away from excess fat — If your fat intake approaches 60% of daily calories, you force your body to rely heavily on fat for fuel. That metabolic state drives dysfunction and fuels disease spread, including cancer.3 Keep your fat intake between 30% and 40% of daily calories and aim for about 250 grams of healthy carbohydrates daily.
Build your meals around whole fruit, cooked root vegetables, white rice, healthy protein, and small amounts of well-tolerated whole grains if your gut handles them well. If your digestion struggles, begin with easier-to-digest carbohydrates like fruit and white rice and progress slowly. Your goal is steady glucose use, strong mitochondrial function and lower inflammatory signaling — chemical alarm signals that, when chronically elevated, create conditions favorable to tumor growth.

2. Eliminate vegetable oils and drive linoleic acid (LA) under 5 grams per day — The problem is not just fat. It’s LA, a polyunsaturated fat found in seed oils. High LA intake disrupts mitochondrial energy production, weakens your immune system’s ability to detect and destroy abnormal cells, and activates clotting factors that help tumors establish blood supply and spread.
Remove canola, corn, soybean, safflower, sunflower, and grapeseed oils from your kitchen. Replace them with grass fed butter, ghee or tallow.
For example, instead of sautéing vegetables in canola oil, cook them with ghee. Instead of store-bought salad dressing, use lemon juice and grass fed butter. Use olive oil and avocado oil sparingly, if at all, because they often contain hidden seed oils and high monounsaturated fat that stresses mitochondria.
You’re probably eating more LA than you think. When my Mercola Health Coach app launches, the Seed Oil Sleuth feature will help you track this down to the tenth of a gram. Aim for under 5 grams of LA daily, ideally under 2 grams.

3. Reduce inflammatory drivers by improving body composition and movement — Excess body fat releases inflammatory chemicals that support tumor growth. If you carry weight around your midsection, focus on restoring carbohydrate balance rather than crash dieting. Eat enough protein — about 0.8 grams per pound of ideal body weight, or 1.76 grams per kilogram — with one-third from collagen sources like bone broth.
This protects muscle mass while improving metabolic flexibility, your body’s ability to switch smoothly between burning glucose and fat for fuel. Commit to daily walking and avoid overdoing intense exercise. A sedentary body is a metabolically stagnant one — without regular movement, insulin sensitivity drops, inflammatory markers rise, and mitochondria lose their capacity to burn fuel efficiently.
At the same time, excessive high-intensity training spikes stress hormones and strains recovery. Working your way up to a one-hour brisk walk outdoors daily supports mitochondrial function, improves insulin sensitivity and reduces systemic inflammation.
If you’re starting from minimal activity, begin with 15 to 20 minutes a day and add five minutes per week. Add strength training two or three times per week, but don’t overdo intense sessions. If you feel wired, depleted or unable to recover, you’re pushing too hard. Daily movement builds resilience. Chronic overexertion breaks it down.
Making sure your vitamin D levels are optimized is also important. Multiple large-scale analyses link sufficient vitamin D to lower risk of colorectal, breast and other cancers.4

The mechanisms align with everything discussed in this article — vitamin D modulates immune function, supports your body’s ability to trigger programmed death in abnormal cells and helps regulate the inflammatory signaling that drives tumor growth. Test your blood levels twice a year and aim for 60 to 80 ng/mL (150 to 200 nmol/L).
Many people need supplemental vitamin D3, particularly during winter months or if they spend limited time outdoors. If you supplement, take it with a fat-containing meal to improve absorption, and pair it with magnesium and vitamin K2 to support proper calcium metabolism.

4. Lower chronic stress to protect metabolic function — Chronically high cortisol — your body’s main stress hormone — drives stubborn belly fat, suppresses immune function, and impairs the mitochondrial repair processes your body relies on to prevent abnormal cell growth. Lowering cortisol isn’t a luxury. It’s a metabolic intervention.
Start with slow, deep breathing several times a day and get early morning sunlight to reset your cortisol rhythm. Include healthy carbohydrates with your meals to stabilize energy and calm your nervous system.
Simple pleasures matter, too — laughter, music, time with pets, and doing something you genuinely enjoy all trigger measurable biochemical shifts that lower cortisol and signal safety to your brain. For deeper support, natural progesterone is one of the safest and most effective ways to block cortisol’s harmful effects, helping your body recover from stress overload and reestablish hormonal balance.
In addition, sleep is one of the most overlooked cancer-prevention tools. IARC classifies disrupted circadian rhythms as a probable carcinogen, and the reasons connect directly to the mechanisms discussed throughout this article — sleep deprivation impairs your body’s ability to repair damaged DNA, suppresses natural killer cells that hunt down abnormal cells and elevates the very cortisol you’re working to lower.
Prioritize seven to nine hours of uninterrupted sleep in a dark, cool room. Avoid screens for at least an hour before bed, dim lights after sunset, and keep a consistent sleep and wake time — even on weekends — to anchor your circadian rhythm.

5. Eliminate alcohol and smoking completely and remove other modifiable exposures — Alcohol acts as a metabolic poison and increases cancer burden, much like LA. When you drink, your liver converts ethanol into acetaldehyde, a toxic aldehyde that damages cell membranes and DNA. LA follows an almost identical route. As LA breaks down, it forms another toxic aldehyde called 4-hydroxynonenal (4-HNE).
Both acetaldehyde and 4-HNE are highly reactive molecules that attach themselves to proteins, phospholipids, and mitochondrial DNA, disrupting your body’s ability to generate adenosine triphosphate (ATP) — the energy currency that powers every function in your body, from heartbeat to DNA repair. Think of acetaldehyde and 4-HNE as molecular rust.
They corrode the very machinery your cells use to produce energy, leaving mitochondria damaged and inefficient. So, if you drink, stop. If you smoke, also stop. Address chronic infections where possible and limit exposure to environmental toxins like air pollution as much as possible. If you live near a busy road or in an area with poor air quality, run a HEPA air purifier in the rooms where you spend the most time, especially your bedroom.
When you walk or exercise outdoors, choose routes away from heavy traffic. Filter your drinking water with a high-quality system that removes chlorine, heavy metals, and industrial contaminants. Switch household cleaning and personal care products to versions free of synthetic fragrances, parabens, and phthalates. You don’t need to overhaul everything overnight — start with the exposures you encounter most frequently and work outward from there.

FAQs About Preventable Cancer Risk

Q: How much of cancer is actually preventable?
A: A large global analysis published in Nature Medicine found that roughly four in 10 new cancer cases worldwide are linked to modifiable risk factors.5 That means a significant share of the global cancer burden is tied to exposures such as smoking, alcohol, infections, excess body fat, and environmental pollutants rather than fate or genetics alone.

Q: What are the biggest preventable drivers of cancer?
A: Tobacco smoking ranks as the leading contributor worldwide. Infections such as HPV and H. pylori follow closely behind. Alcohol consumption also adds measurable risk. Lung, stomach, and cervical cancers account for nearly half of preventable cases globally, largely driven by these exposures.

Q: Why does body fat and metabolic health matter for cancer risk?
A: Excess body fat releases inflammatory chemicals that create a biological environment that supports tumor growth. Metabolic dysfunction also impairs mitochondrial function — your cells’ ability to produce energy efficiently. When your mitochondria can’t produce energy efficiently, your cells shift into a stressed, inflammatory state — and that’s precisely the environment where cancer cells thrive.

Q: How does diet influence cancer risk at the cellular level?
A: High intake of seed oils rich in LA and excess fat intake disrupt mitochondrial function and increase formation of toxic aldehydes that damage proteins, membranes and mitochondrial DNA. In contrast, balancing fat intake, prioritizing digestible carbohydrates and eliminating seed oils reduces metabolic stress and lowers inflammatory signaling.

Q: What practical steps reduce preventable cancer risk?
A: Stop smoking and eliminate alcohol. Remove seed oils to lower total LA intake. Maintain a balanced macronutrient profile with adequate carbohydrates and protein. Improve body composition through daily walking and moderate strength training rather than extreme dieting or overtraining. Address chronic infections and reduce exposure to environmental toxins whenever possible.

Test Your Knowledge with Today’s Quiz!
Take today’s quiz to see how much you’ve learned from yesterday’s Mercola.com article.

Which gut cell type ramps up serotonin output during a high-fat diet?

Enterochromaffin cells
Enterochromaffin cells generate most of the body’s serotonin, and high-fat diets push them into overproduction while reducing the serotonin transporter’s clearing capacity. Learn more.

Goblet cells
Paneth cells
Stem cells

You’ve done everything right — scheduled your prenatal vitamins, researched the best stroller, started that nursery registry. But a single blood test at 24 weeks reveals something you didn’t expect: gestational diabetes. What you don’t know yet is that the nonstick pan in your kitchen and the greaseproof wrapper from last week’s takeout may have tipped the scales.

In the U.S., nearly 1 in 10 pregnant women now receive this diagnosis, a figure that has climbed steadily over time and reshaped how pregnancy risk is understood.1 For years, the conversation centered on familiar explanations such as body weight, age, or family history.

However, large-scale research published in eClinicalMedicine points to an overlooked contributor that reaches far beyond personal health habits: widespread exposure to industrial chemicals that linger in the environment and the human body, namely per- and polyfluoroalkyl substances (PFAS).2

These compounds are not rare, not confined to specific jobs, and not limited to isolated communities. They show up in blood samples from nearly everyone. The key variable isn’t whether you’re exposed — it’s when during pregnancy that exposure occurs. Research published in BMC Pregnancy and Childbirth reveals pregnancy as an exquisitely vulnerable metabolic window, when even modest environmental pressures carry greater weight.3

Subtle disruptions that might pass unnoticed at other life stages take on new significance as the body adapts to support fetal growth. This shifts blame from willpower to water supply, from diet to industrial pollution.

It also raises an urgent question about how everyday chemical exposures interact with pregnancy biology — and why understanding those interactions is essential to protecting long-term metabolic health during pregnancy and in future generations.

Evidence Connects PFAS to Disrupted Blood Sugar Control During Pregnancy

The eClinicalMedicine study examined whether exposure to PFAS affects blood sugar control and diabetes risk, with a specific focus on pregnancy outcomes.4 Researchers systematically reviewed 129 human studies and ran formal meta-analyses using data from up to 111,544 participants, depending on the outcome measured. The goal was to move beyond single studies and see whether consistent patterns emerged across populations, countries, and study designs.

PFAS act as endocrine disruptors — they dock onto cellular receptors meant for natural hormones, sending scrambled signals that disrupt how your body stores fat, responds to insulin, and burns fuel for energy. The paper describes how PFAS activate pathways that regulate fat storage, insulin sensitivity, and energy balance. When these pathways get disrupted, cells burn fuel less efficiently and rely more heavily on insulin-driven control.

• Gestational diabetes showed the clearest and most consistent signal — Exposure to eight different PFAS was linked with higher odds of gestational diabetes, with perfluorooctane sulfonate (PFOS) showing a 13% increase in risk for each doubling of exposure. That means as PFAS levels rose, the likelihood of gestational diabetes rose in parallel. For someone planning a pregnancy, this translates into a measurable risk factor that sits completely outside diet or genetics.

• Insulin resistance increased alongside PFAS exposure — Several PFAS were also associated with higher HOMA-IR scores, a standard measure of insulin resistance that reflects how hard your body needs to work to keep blood sugar stable. Insulin resistance means cells stop responding properly to insulin, forcing your pancreas to push out more of it. The analysis found PFOS and another PFAS — PFNA — consistently raised HOMA-IR values in prospective studies.

In practical terms, if you’re planning pregnancy with elevated PFAS exposure, your cells are already struggling to use insulin before you conceive, setting up a metabolic collision when pregnancy hormones further reduce insulin sensitivity around week 20.

• The pancreas responded by overworking — The review also found higher HOMA-β scores linked to PFAS exposure, which signals increased insulin secretion from pancreatic beta cells. Early on, this looks like compensation, not failure.

The pancreas pushes harder to offset insulin resistance. Over time, that pattern leads to beta-cell exhaustion, a known pathway toward diabetes. This explains why PFAS do not just correlate with blood sugar issues but actively strain the system that regulates glucose.

• Fasting insulin levels rose even before glucose levels changed — Several PFAS were linked with higher fasting insulin in prospective studies, even when fasting glucose and hemoglobin A1c (HbA1c) — a blood test that reflects your average blood sugar level over the previous two to three months — stayed within normal ranges.

This detail matters because insulin rises first when metabolism breaks down. Blood sugar often looks “normal” until much later. The findings show PFAS exposure shifts metabolism in a hidden way long before standard labs flag a problem.

• Cellular stress and inflammation amplify the damage — PFAS increase oxidative stress and inflammatory signaling in metabolic tissues. Oxidative stress is cellular wear-and-tear caused by unstable molecules, while inflammation disrupts insulin signaling inside cells. Together, these processes make tissues less responsive to insulin, forcing the pancreas into overdrive and pushing the body closer to metabolic failure.

The review emphasizes that PFAS exposures are widespread, persistent, and cumulative. You can’t feel them, taste them, or detect them without testing. Yet the data show they influence insulin resistance, pancreatic workload, and pregnancy-related glucose control. But here’s the key nuance that changes how we think about prevention: PFAS don’t affect pregnancy uniformly. The same exposure has radically different effects depending on when it occurs.

Pregnancy Magnifies the Effects of Chemical Exposure

A study published in BMC Pregnancy and Childbirth examined whether PFAS levels measured at different stages of pregnancy influenced gestational diabetes risk.5 Researchers measured blood PFAS levels in early pregnancy around 14 weeks and again in mid-pregnancy around 20 weeks.

Participants included Hispanic, Asian/Pacific Islander, White, and Black participants, with a mix of first-time and experienced mothers. This diversity matters because PFAS exposure and metabolic risk differ across populations, making the findings more relevant to everyday pregnancies.

• PFAS increase gestational diabetes risk across pregnancy stages — Higher blood levels of certain PFAS were associated with higher gestational diabetes risk when measured in early pregnancy, mid-pregnancy, and across both time points combined. Risk rose by roughly 15% to 40%, depending on the compound and timing. This shows that repeated exposure, not just a single spike, drove risk upward.

• Timing affected risk for some compounds — Some PFAS did not raise risk in a straight line across pregnancy. PFOS was linked to higher gestational diabetes risk only in mid-pregnancy, not earlier, while another PFAS — PFUnDA — showed the opposite pattern, with lower risk early and higher risk later. This shows that pregnancy is not metabolically static — the same exposure can have very different effects depending on when it occurs, as hormone levels and insulin demands shift over time.

• Hormonal shifts during pregnancy amplify chemical effects — Mid-pregnancy brings rising insulin resistance driven by placental hormones. PFAS exposure during this window intensified that natural resistance, pushing glucose regulation past a breaking point.

These forces worsen glucose control precisely when pregnancy already demands metabolic flexibility. Translation: The contaminated water you drank in week 14 may affect your baby differently than the same water in week 20. This knowledge supports practical prevention strategies focused on reducing exposure before and during pregnancy rather than waiting for abnormal glucose tests to appear.

Steps to Reduce PFAS Exposure and Protect Against Gestational Diabetes

If you are pregnant, planning a pregnancy, or supporting someone who is, this is where action matters most. The evidence shows PFAS exposure adds metabolic strain at the exact time your body already works harder to control blood sugar.

Addressing the source of that strain first lowers pressure on glucose regulation instead of reacting after problems show up. PFAS are called “forever chemicals” because they resist breakdown in both the environment and your body. The average elimination half-life ranges from two to five years for common PFAS like PFOS and PFOA.

This means if you reduce exposure today, blood levels will drop by only 50% after two to five years. For women planning pregnancy, this timeline matters: starting PFAS reduction at least 12 months before conception allows blood levels to drop meaningfully before the metabolically vulnerable window of pregnancy begins. If you’re already pregnant, start reducing PFAS immediately — every reduction in ongoing exposure matters, even in trimester two or three.

1. Filter your drinking water to reduce daily PFAS intake — Many municipal water supplies contain PFAS from industrial runoff and firefighting foam contamination. Using a high-quality water filtration system designed to remove PFAS reduces a steady background source that accumulates over weeks and months.

2. Reduce contact with grease-resistant food packaging — PFAS are commonly used in fast-food wrappers, takeout boxes, microwave popcorn bags, and other oil-repellent materials. To cut your exposure, choose fresh foods over fast food and takeout, focusing instead on cooking meals at home. Avoid items packaged in grease-resistant paper, since this is a common source of PFAS.

3. Avoid nonstick cookware — Heat increases PFAS migration from nonstick surfaces into food. Cooking with safer materials like stainless steel limits direct transfer into meals, which is especially important during pregnancy when metabolic tolerance narrows.

4. Limit stain-resistant and water-repellent household products — Carpets, furniture, mattresses, and clothing labeled stain-resistant or waterproof often rely on PFAS chemistry. Choosing untreated natural materials and washing new textiles before use lowers ongoing skin contact and household dust exposure, which compounds over time.

5. Use a broader detox strategy that addresses multiple toxins at once — PFAS do not act alone. Some enter your body as hitchhikers on microplastics, which behave like sponges for environmental toxins.6 The universal detox solution detailed in my upcoming book, “Microplastics Cure,” is designed to address far more than plastic particles alone.

The same science-based strategies outlined in the book also support the removal of other persistent pollutants, including PFAS, by reducing overall toxic load and strengthening your body’s natural resilience.

“Microplastics Cure” provides a clear, science-based guide for navigating one of today’s most overlooked health challenges. Rather than dwelling on what can’t be avoided, it shows where meaningful change is possible and how small, informed choices reduce toxic burden. In a world where plastic and chemical exposure have become routine, this approach offers a practical path forward that puts control back in your hands.

6. Rebuild cellular energy to restore insulin sensitivity before pregnancy — Reducing PFAS exposure removes one driver of insulin resistance. But if your cellular energy production is already compromised — often from years of inadequate carbohydrate intake or seed oil damage — your glucose handling will struggle even with low PFAS levels. Both strategies work together: remove the external toxins while rebuilding internal metabolic capacity.

Gestational diabetes develops on a foundation of insulin resistance that often begins years earlier. Insulin allows glucose to enter your cells so it can be used for energy. When cells run low on fuel, that signal weakens and glucose stays in the bloodstream, forcing your body to release more insulin. Restoring cellular energy reverses this breakdown.

For most adults, that means adequate carbohydrates rather than restriction — roughly 250 grams per day — which supports thyroid function, metabolic rate, and stable glucose handling. Chronic carbohydrate restriction raises stress hormones and worsens insulin sensitivity over time. Removing seed oils is just as important.

Linoleic acid (LA) from soybean, corn, canola, sunflower, safflower, cottonseed, and grapeseed oils disrupts mitochondrial energy production and interferes with insulin signaling. Your mitochondria are cellular power plants — when they function well, cells have ample energy and readily accept glucose.

When seed oils damage mitochondrial membranes, energy production drops, glucose builds up in your bloodstream, and insulin resistance follows. Eliminating packaged foods and restaurant meals cooked in seed oils, while using traditional fats like grass fed butter, ghee, or tallow, reduces metabolic strain and lowers the insulin demand placed on your body before pregnancy begins.

FAQs About PFAS and Gestational Diabetes

Q: What is gestational diabetes and why is it becoming more common?
A: Gestational diabetes occurs when blood sugar rises during pregnancy because the body can’t regulate glucose effectively under increased metabolic demand. In the U.S., it now affects nearly 1 in 10 pregnancies, a rise linked not only to traditional factors like age or weight, but also to environmental exposures that interfere with normal glucose control.

Q: How are PFAS connected to gestational diabetes risk?
A: Large-scale research shows that higher exposure to PFAS aligns with higher odds of gestational diabetes. These chemicals interfere with hormone signaling involved in metabolism, increase insulin resistance, and force your pancreas to work harder to keep blood sugar stable, even before standard lab tests show abnormalities.

Q: Why does the timing of PFAS exposure during pregnancy matter?
A: Pregnancy is a biologically sensitive window. Studies measuring PFAS in early and mid-pregnancy show that risk changes depending on when exposure occurs. Hormonal shifts during mid-pregnancy naturally increase insulin resistance, and PFAS exposure during this period adds extra metabolic strain, pushing glucose regulation past a tipping point.

Q: How can PFAS exposure be reduced during pregnancy or before conception?
A: Key steps include filtering drinking water, limiting contact with grease-resistant food packaging, avoiding nonstick cookware, and reducing use of stain-resistant or water-repellent household products. These changes lower daily exposure to PFAS, which are widespread, persistent, and accumulate over time.

Q: Why is improving insulin sensitivity before pregnancy important?
A: Gestational diabetes often develops on a foundation of insulin resistance that builds for years. Supporting cellular energy production, eating adequate carbohydrates, and removing seed oils that disrupt mitochondrial function strengthen glucose handling before pregnancy begins. Addressing these root causes early reduces metabolic strain during pregnancy and lowers long-term risks for both mother and child.

You can feel it in everyday conversations: the coworker you meet on Monday who’s already counting down to Friday, that friend who cancels plans because they’re “exhausted.”1 There’s no question about it — more and more people are struggling with chronic fatigue and work-related stress. In fact, 6 out of 10 employees in major global economies now report rising levels of workplace stress.2

In response, many of us try to regain balance by eating better and moving more. But beyond these familiar strategies, there’s a surprisingly simple habit that might offer greater benefits: hobbies. While people often turn to them as a way to unwind, new research suggests they do more than just lift your spirits.3

Leisure Crafting Positively Affects Workplace Performance

A study by researchers at the University of East Anglia and Erasmus University Rotterdam4 examined leisure crafting — this involves using a hobby more intentionally through small goals, learning something new, or connecting with others. Published in the journal Human Relations, the study explored how this intentional approach to hobbies might shape people’s daily experiences.

The researchers aim to remind people that it is possible to use their hobbies to enjoy work more or possibly be more creative. Lead author and Associate Professor of Work and Organizational Psychology at Erasmus University Rotterdam, Paraskevas Petrou, Ph.D., said:5

“It’s already known that hobbies are good for your well-being, but our study shows that hobbies don’t just make you happier, they can also help you feel more fulfilled and creative at work. This goes beyond just relaxing or having fun — like binge-watching Netflix — and turns the hobby into something that helps people grow.”

• The study followed nearly 200 working adults — Participants were mid-career employees with an average age of 46. Adults aged 61 and older were included as well, to explore how hobbies affect people at different life stages.6

• How the five-week hobby program worked — One group watched a short hobby-focused intervention video that guided them to approach their hobbies more intentionally by setting personal goals for their hobby, learning something new through it, and building social connections by practicing their hobby with others. Meanwhile, a control group did not watch the video and did not receive any guidance or planning tools.7

• A surprising boost in meaning and creativity — Each week, participants reported how their hobby practice was going, and their answers were compared to that of the control group. The researchers found that those who followed leisure crafting reported greater meaning and creativity at work.8

“We were surprised to see that leisure crafting had a stronger effect at work than in people’s personal lives. We had expected equal benefits in both areas … One possible reason is that people who took part in our study were already fairly satisfied with their lives outside work, but their work life had more room for improvement,” Professor George Michaelides, a study co-author from UEA’s Norwich Business School, said.

• Why do these findings matter? As more workplaces focus on well-being, this study is “the first to be conducted among a mature working population and to demonstrate that leisure crafting can be understood, learned, and displayed by employees.”9 The researchers point to practical steps organizations can take, such as offering hobby-related masterclasses and allocating development funds for learning outside work.10

Get Creative and Be Kind to Your Mind
If you’re thinking about trying a new creative hobby, you’re not just adding something fun to your routine — you’re giving your mind something new to play with. Writing by hand, dancing, painting, or even simple coloring encourages your brain to spot patterns, make new connections, and stay more engaged day to day.

• Creativity can be a ‘fountain of youth’ for your brain — Researchers from the Global Brain Health Institute11 published a major study in Nature Communications, examining nearly 1,500 adults across 13 countries to see whether creative engagement might slow brain aging. Participants ranged from tango dancers in Argentina and musicians in Canada to visual artists in Germany and real-time strategy gamers in Poland.

Creative individuals showed “younger-looking” brain function, with brain imaging and machine learning pointing to stronger connectivity and greater mental flexibility compared to non-creatives.

• Strategy games stimulate the brain — In a second arm of the study,12 non-experts completed 30 hours of training in StarCraft II, a complex real-time strategy game. Within three to four weeks (about five to 10 hours a week), their brain activity showed measurable improvements in areas tied to planning, focus, and learning. A comparison group trained on Hearthstone, a simpler, turn-based game, did not show the same gains.

• Handwriting helps boost memory function — Handwriting supports stronger memory because the physical act of forming letters activates multiple senses and engages brain regions involved in motor control and perception, helping you recognize shapes, process words more deeply, and build lasting neural connections.13

• The colorful benefits of painting — Painting isn’t just about making something pretty; it’s a chance to express yourself. It’s also beginner-friendly, with endless room to grow, no matter your skill level. And when you paint with others, the social connection becomes just as enjoyable as the art itself.14

Enjoy Reading More Books

As more people look for calming ways to unwind, many are rediscovering their love for reading; The Sun15 even dubbed it “the hot new hobby for 2026.” But beyond the trendiness, reading has always been one of the most satisfying and affordable pastimes you can get lost in.

• Reading gives your brain a daily workout — Reading sharpens critical thinking, sparks creativity, expands vocabulary, and deepens knowledge — all while stimulating imagination and keeping your mind active and resilient.16

• Reading can delay Alzheimer’s disease by up to five years — A 2021 study published in Neurology17 followed 1,903 seniors over seven years and found that those who engaged in cognitively stimulating activities like reading developed Alzheimer’s five years later than those who didn’t. Participants with high cognitive activity developed dementia at an average age of 94, while those with low activity saw onset around age 89.18

• It protects you against cognitive decline — A 14-year longitudinal study in International Psychogeriatrics found that older adults who read at least once a week were significantly less likely to experience cognitive decline. The researchers found out that:19

“[T]hose with higher reading frequencies (≥1 time a week) were less likely to have cognitive decline at six-year (AOR: 0.54), 10-year (AOR: 0.58), and 14-year (AOR: 0.54) follow-ups … across all educational levels.”

Reading has also been known to help people sleep better, improve their eyesight, and even reduce gadget use. To learn more about these findings, check out “The Surprising Benefits of Daily Book Reading.”

Cook Up a Storm at Home

Cooking isn’t just a practical skill; it’s a fun, relaxing way to get creative and make meals that you’ll love eating. Even if you’re new to the kitchen, there are plenty of easy, enjoyable ways to get started. No matter how you begin, cooking is a rewarding, confidence-boosting hobby. It’s also a more enjoyable way to eat healthy and be able to avoid eating ultraprocessed foods every day.

• Cooking may support your mental health — Beyond saving money or improving nutrition, cooking at home may offer real mental health benefits. A 2021 meta-analysis published in Frontiers in Psychology reviewed 13 studies involving over 11,000 participants to explore how home cooking affects psychosocial outcomes like self-esteem, mood, and overall well-being.20

“Cooking at home is associated with higher diet quality and nutrient intake … Biological pathways through which improved diet might enhance mental health and well-being include improvements in markers of inflammation, increased intake of antioxidants, which reduces oxidative stress, and changes in the microbiota gut-brain axis,” the authors explained.

• Experiment with ingredients and get comfortable — Start with simple, easy-to-follow recipes that use just a few ingredients and basic techniques. As you get more comfortable in the kitchen, you can experiment with more complex flavors and dishes. Try adding herbs like oregano, ginger, or dill to your next meal — not only will they add depth, but offer health benefits as well.

• Make time for tea — Sipping a cup of tea daily could help lower your risk of diabetes. Researchers from the University of Adelaide found that regular tea consumption may improve blood sugar control, making it a small but powerful dietary habit.21 As the world’s most-consumed drink after water, tea has been valued for centuries.22

One standout variety is Pu-erh, a fermented dark tea also known as Chinese black tea. Its unique fermentation process increases levels of bioactive compounds, including polyphenols, amino acids, and polysaccharides, offering antioxidant and anti-inflammatory benefits.

You can also sip on some green tea or matcha to help you feel more relaxed. Green tea is rich in antioxidants and, like black tea, contains potent polyphenols — especially a catechin called epigallocatechin-3-gallate (EGCG), which has been shown to have even stronger antioxidant activity than vitamins C and E.23

Dance Freely and Move with Intention

Free-form dance is more than art or fun; it’s a powerful and accessible form of exercise that supports both physical and mental health. Unlike structured workouts, this unchoreographed style engages the whole body and brain, allowing for emotional expression, spontaneity, and cardiovascular conditioning all at once.

• Free-form dance has the same intensity as traditional cardio workouts — A new study in PLOS ONE24 found that free-form dancing can match the intensity of traditional aerobic exercise. The research involved 48 adults ages 18 to 83, who were asked to dance freely in five-minute sessions at both moderate and vigorous effort levels.

The participants reached an average of 76% of their maximum heart rate, and vigorous dancing hit 7.5 metabolic equivalents (METs) — like jogging or cycling — while moderate dancing reached 5.6 METs.

• What sets this study apart? Most earlier studies looked only at formal styles like ballet or hip-hop, leaving out how every day, improvised movement might help regular people — this study finally tackled that. The findings indicate that even without strict choreography or a flashy studio, free-form dancing has its benefits, especially when you set weekly movement goals.

Finding a Hobby That You Love

In an article in The Guardian, Daisy Fancourt, professor of psychobiology and expert in social prescribing, explains that hobbies do far more than just pass the time. If you’re thinking of starting one, it helps to reflect and ask yourself:25

• How much time did I actually spend on a hobby last week? Compare this to how much time you wish you’d spent. Noticing that gap can help you be more intentional going forward.

• What aspect of my health am I hoping to improve? If you’re seeking calm, exhilaration, connection, or a sense of purpose, clarify that upfront. The more specific your goal, the easier it is to find a hobby that fits.

• What did I love doing as a child — or wish I’d pursued as a career? Old passions can offer clues. If you dreamed of performing, try local theater. If you wanted to work with kids, look for volunteer roles or intergenerational activities.

• What do I need to get started? You might need a taster session, a how-to video, or just a friend to come along. Local newsletters and social prescribing directories can help you find options.

• Which core needs are currently not being met? Think about what’s missing: autonomy, creativity, physical movement, fun, or purpose. Choose something that balances what your work or daily life lacks.

• What kind of challenge would I enjoy right now? Look for “moderate novelty” — something slightly outside your comfort zone but not overwhelming. That sweet spot tends to deliver the most joy and fulfillment.

Trying out a new hobby always comes with learning curves, and yes, it can feel awkward at first. Hobbies aren’t performances, and they aren’t about perfection. So be proud that you started and go at your own pace.

Supporting Your Health While You Explore New Hobbies

If you’re trying new hobbies, routines, or ways to add purpose to your day, keep in mind that the same intentionality you apply during your free time should also be reflected in how you take care of your body.

1. Rethink your cooking oils — The oils you use in your meals have a major impact on how your cells make energy. Seed oils like canola, soybean, sunflower, safflower, corn, and grapeseed are high in linoleic acid (LA), which can interfere with mitochondrial function. Swap them for more stable fats like grass fed butter, ghee, or tallow.

Poultry and pork are also high in LA, so choose grass fed beef, lamb, or wild-caught fish to support cleaner energy production at the cellular level. These small changes help you feel clearer, steadier, and more energized throughout the day.

2. Nourish your body with the right carbs — Your brain runs best on glucose, but the type of carbohydrates you eat makes a difference. Start with easy-to-digest options like fruit and white rice, then gradually reintroduce root vegetables, legumes, and whole grains. Aiming for around 250 grams of clean, whole-food carbohydrates per day can support steady energy.

3. Don’t sit your life away — Prolonged sitting and a sedentary lifestyle make you a moving target for conditions like hip pain and osteoarthritis. That’s why I suggest walking at least 7,000 steps a day. You don’t need high-intensity workouts; walking, light strength training, or stretching can do the job.

4. Enjoy the sun — Get direct sun exposure on bare skin each day, ideally without sunscreen for short, safe periods. However, if your diet is high in canola, soybean, sunflower, or generic vegetable oils, you may be flooding your tissues with LA, which builds up in your skin and oxidizes easily.

This increases your sensitivity to sun damage, especially during peak hours between 10 a.m. and 4 p.m. To protect your skin and support healthy vitamin D production, remove seed oils from your diet for at least six months before spending extended time in high-intensity sunlight.

Leisure isn’t about checking out or doing nothing; it’s time meant to help you reset. But when most of it turns into scrolling, napping, or zoning out, you often end up feeling more drained than restored.

Leisure crafting offers a better alternative: it’s low-effort but still intentional, giving you a way to unwind without slipping into habits that sap your energy. And when you choose how to spend your downtime instead of letting it disappear, you create a fuller life — one that supports your health, strengthens your relationships, and leaves your days feeling more intentional than wasted.

Frequently Asked Questions (FAQs) About Hobbies and Leisure Crafting

Q: What is leisure crafting, and how is it different from having a hobby?
A: Leisure crafting means approaching hobbies with intention — setting goals, learning something new, or doing them socially. Research shows this purposeful mindset can boost meaning, creativity, and even work satisfaction.

Q: Can hobbies improve mental and brain health?
A: Yes. Studies show that creative hobbies like dancing, painting, reading, cooking, and even strategy gaming are linked to better mood, stronger memory, and brain function that looks biologically younger.

Q: I’m not artistic. Can I still benefit from creative hobbies?
A: Absolutely. Creativity isn’t about talent; it’s about engagement. Handwriting, doodling, rearranging your space, or even making tea with intention can all activate the brain and support mental well-being.

Q: How can I find the right hobby for me?
A: Start by asking what made you happy as a child, what kind of energy you want more of, and what gently challenges you. The best hobby is one you’ll enjoy enough to return to.

Q: What are some small lifestyle shifts that support my hobbies?
A: Simple changes like walking daily, cutting back on seed oils, getting sunlight, and eating nutrient-dense whole foods can improve energy and focus — helping you stay present and engaged in the hobbies you love.

Depression is characterized by persistent low mood, loss of interest or pleasure in daily activities, disrupted sleep, low energy, and impaired concentration. When it goes untreated it raises your risk of disability, chronic disease, and early death.

You feel it before you name it — the weight that settles over you when the alarm goes off, the way phone calls go unanswered, the dishes that pile up because standing at the sink feels like too much. Depression doesn’t just darken your mood; it steals the small actions that hold a life together.

Exercise isn’t a recent wellness trend. It’s been a serious contender in clinical depression research for decades — often outperforming the drugs many default to. For more than two decades, evidence has pointed to movement as a core therapeutic tool, and I have emphasized exercise as a primary treatment option throughout that time.

The earliest widely cited randomized trial to directly compare exercise with an antidepressant for major depressive disorder was published in JAMA in 1999 by James Blumenthal and colleagues, showing exercise performed about as well as an antidepressant in adults with depression.1 A follow-up paper suggested that people who exercised maintained better outcomes over time.2

Even earlier work, going back to the late 1960s, showed antidepressant-level effects when exercise was compared with inactive controls.3,4

Despite that history, most modern treatment pathways still begin elsewhere. Antidepressant drugs often come first, with psychotherapy added when available. Medication rarely improves physical health or energy production and frequently introduces side effects that complicate recovery. Psychotherapy helps many people develop insight and coping skills, yet access remains uneven and progress slows when the underlying biology remains strained.

Depression isn’t a mood problem in isolation. It reflects disrupted energy production, chronic stress signaling, and loss of daily rhythms that anchor wellbeing — not simply a “chemical imbalance” in the brain. When your body perceives ongoing threat — whether from work pressure, poor sleep, or metabolic dysfunction — it keeps pumping out stress hormones like cortisol.

Over time, this chronic signaling exhausts your adrenals, disrupts sleep architecture, and shrinks brain regions involved in mood regulation. Movement addresses those systems directly. That long arc of evidence is why exercise remains an essential part of depression treatment — and why it matters to examine what modern analyses now confirm.

Exercise Stands Toe to Toe with Standard Depression Care

For a systematic review published in the Cochrane Database of Systematic Reviews, researchers examined whether structured exercise truly reduces depression symptoms and how it compares with doing nothing, taking antidepressants, or receiving psychological therapy.5

The review analyzed 73 randomized controlled trials, the most rigorous form of clinical evidence, involving at least 4,985 adults diagnosed with depression. Some participants exercised alone, others exercised while also receiving medication or therapy, and others were placed on waiting lists or usual care.

• Exercise consistently reduced depression symptoms — Across 57 trials comparing exercise to no treatment or inactive controls, depressive symptoms dropped significantly by the end of treatment. In other words, people who moved their bodies felt noticeably better than those who did not. When the researchers looked only at the highest-quality trials, the benefit remained, just slightly smaller, showing the effect was real rather than exaggerated by weak study design.

• The rate of improvement rivaled medications and therapy — When exercise was compared directly with antidepressant drugs or psychological therapy, the review found little to no difference in how much symptoms improved.

That means exercise worked about as well as the treatments most often prescribed, without requiring a prescription or long wait times. Benefits appeared in adults with varying depression severity and across different exercise types. No single demographic group “owned” the benefit, which means you do not need a specific profile to gain from movement.

• What improved was daily functioning, not just mood scores — The researchers looked at the “gold standard” tools for measuring depression, which track specific things that interfere with your day, like how you’re sleeping, your energy levels, and your ability to focus. While the study found that broad “quality of life” scores were hit-or-miss, the fact that these core symptom scores dropped significantly suggests that exercise is hitting the very things that make depression so heavy.

• Exercise compared favorably on side effects — Adverse events from exercise were uncommon and mainly involved mild muscle or joint discomfort. In contrast, participants taking antidepressants reported diarrhea, fatigue, and sexual dysfunction. This contrast matters if you want symptom relief without trading one problem for another.

• The findings open the door to smarter personalization — Exercise was “no more or less effective than psychological or pharmacological treatments” for reducing depression symptoms at the end of treatment. That positions movement not as a “nice add-on,” but as a core option you can use actively, track, and build confidence around as you see progress week by week.

So, the debate is settled: exercise works. But knowing that movement helps isn’t enough when you’re struggling to get off the couch. The real question becomes practical — what kind of exercise, how much, and how hard? A massive 2024 analysis provides the answers.6

Which Types of Exercise Deliver the Strongest Relief?

For a study published in the BMJ, researchers examined which forms and doses of exercise work best for adults with major depression by comparing many interventions at once.7 This review pooled data from 218 randomized trials, covering 14,170 participants, allowing direct and indirect comparisons across exercise styles, medications, therapy, and control conditions.

This moves beyond “exercise works” to “which exercise gives the most return for your effort.” The findings showed exercise reduced symptoms across the board.

• Rates of improvement differed by exercise type — Compared with active controls such as usual care, dancing was beneficial, and walking or jogging produced moderate reductions in depression scores, with similar improvements seen from yoga and strength training. Mixed aerobic exercise and tai chi or qigong also delivered clear benefits. In practical terms, several paths worked, but some moved the needle more than others.

Strength training and yoga had lower dropout rates than many other interventions. People stuck with them. That matters because consistency drives results. An approach you continue beats one you abandon after two weeks.

• Intensity shaped results more than time spent — Higher-intensity exercise produced stronger symptom reductions than lighter activity, even when total weekly exercise time was similar. Intensity here refers to how challenging the activity feels, such as brisk walking versus casual strolling. This helps you focus effort wisely instead of simply adding more minutes.

• Specific groups showed different strengths — Women tended to benefit more from strength training, while yoga and similar practices showed stronger effects in older adults. These patterns support personalization. Matching the exercise to who you are increases confidence and follow-through. When effects were compared side by side, some exercise modalities outperformed antidepressants alone and matched psychotherapy outcomes.

• Exercise works through several overlapping routes rather than one single switch — These include improved brain signaling, better stress regulation, increased self-confidence from repeated success, and social engagement when exercise occurs in groups.

Activities with clear structure and measurable progress, such as adding weight in strength training or increasing pace during walks, supported confidence. Each completed session acts like a scorecard, reinforcing belief in your ability to influence how you feel.

• The practical takeaway focused on choice and challenge — The findings emphasize selecting an exercise you tolerate well, then gradually increasing difficulty to maintain progress. This approach manages mental load, builds momentum, and turns treatment into an active skill you control rather than a passive intervention.

How to Manage Depression with Exercise and Foundational Lifestyle Support

Research gives us the map, but you still have to walk the path. The following steps translate these findings into a daily practice you can start this week — beginning with the simplest, most forgiving form of movement and building from there.

Exercise sets the foundation, but recovery strengthens when you also address dietary fats, gut-brain signaling, light exposure, and inhibitory neurotransmitters that quiet an overactivated nervous system. Here is how to put those pieces together without overload.

1. Start with daily walking and build a stable base — Daily walking is an effective entry point because it improves mood regulation and energy production without overstimulating stress hormones. Start with 10 minutes immediately after waking — before you check your phone, before coffee, before your mind talks you out of it.

Add five minutes each week until you reach 30 minutes, then hold there for a month before building toward one hour. That daily rhythm teaches your brain that movement equals relief, which steadily reduces depressive symptoms.

2. Add simple, repeatable strength or mobility work — Once walking feels routine, layer in light strength training or gentle bodyweight movements two to three times per week. Keep the structure basic and predictable. Clear structure lowers mental load and removes decision fatigue, which often worsens low mood.

A minimal starting routine might include: 10 bodyweight squats, 10 wall push-ups, and a 20-second plank — done twice through. This takes under five minutes and requires no equipment. As this becomes easy, add resistance bands or light dumbbells.

3. Increase intensity carefully and avoid extremes — Here’s the cruel irony of depression: the very thing that helps most — movement — is the last thing you want to do. Your brain lies to you, insisting rest will help. It won’t. Start so small that motivation becomes irrelevant. You don’t need to feel like exercising. You just need to stand up.

From there, start walking and progress gradually by walking faster, adding light resistance, or shortening rest periods. Avoid pushing intense exercise too frequently. Pounding yourself with intense workouts backfires.

It spikes cortisol, fragments sleep, and leaves you more depleted than before. A simple test: you should finish your workout feeling more energized than when you started. If you feel wiped out, need a nap, or dread the next session, you’ve pushed too hard. Scale back and rebuild more gradually.

4. Reduce linoleic acid (LA) to repair mood and energy regulation — LA, a polyunsaturated fat found in vegetable oils and ultraprocessed foods, accumulates in tissues and interferes with mitochondrial energy production that supports stable mood. Mitochondria are the energy-producing structures inside every cell. When they falter, your brain doesn’t get the fuel it needs to regulate mood, motivation, and focus.

Think of them as tiny power plants — when they run low on fuel or get clogged with the wrong inputs, the whole system slows down. When you consume excess LA over months and years, it embeds itself in your cell membranes, including those of your mitochondria.

Once there, it makes those membranes more prone to oxidative damage — essentially rusting from the inside. This impairs energy production and increases inflammation, both of which worsen depression. Eliminate oils such as soybean, corn, sunflower, and safflower. Replace them with whole foods and stable fats like grass fed butter, ghee, or tallow.

Keep LA intake under 5 grams per day, ideally closer to 2 grams, to allow brain and metabolic function to normalize. To help you track your intake, download my Mercola Health Coach app when it’s available. It includes a feature called the Seed Oil Sleuth, designed to monitor your LA intake down to a tenth of a gram.

5. Rebuild gut health and circadian rhythm together — Your gut and brain communicate constantly, and poor digestion raises inflammation that worsens depression. Your vagus nerve carries signals directly from your gut to your brain. When gut bacteria are imbalanced or your intestinal lining is inflamed, those signals carry alarm messages — promoting anxiety and lowering mood.

Support this connection by eating enough carbohydrates to fuel energy production, roughly 250 grams daily for most adults, more if you’re active. Start with easy-to-digest options such as fruit and white rice, then slowly add root vegetables and well-cooked legumes as tolerance improves.

Pair this with daily morning sunlight exposure to reinforce circadian rhythm, improve sleep quality, and stabilize mood-related hormones. Aim for 10 to 20 minutes of direct sunlight within the first hour of waking — ideally without sunglasses, which block the light wavelengths that signal your brain to reset its clock. Overcast days still help; you’ll just need longer exposure.

6. Calm your nervous system by supporting GABA and daily rhythm — Depression often involves an overactive stress response and low inhibitory signaling in your brain. GABA is the primary calming neurotransmitter that helps quiet excessive neural firing. Think of it like your brain’s natural brake pedal. While other neurotransmitters accelerate thoughts and reactions, GABA slows the firing so your nervous system can rest.

Without enough of it, your brain stays stuck in overdrive — anxious, restless, and unable to settle. Supplemental GABA supports relaxation and sleep quality without disrupting brain chemistry. I recommend a dose of 500 milligrams (mg) to 2,000 mg (2 grams) daily.

Lower doses around 100 mg have also shown benefits. Combining GABA with the amino acid L-theanine further enhances these effects. L-theanine mimics GABA’s calming action, essentially fitting into the same locks that GABA opens, which amplifies the relaxation effect.

When daily movement, dietary fat quality, gut and circadian support, and calming neurotransmitter balance work together, depression loses its biological footing. This approach restores energy and emotional stability gradually, without relying on extremes that derail recovery.

FAQs About Exercise and Depression

Q: What does depression look like beyond low mood?
A: Depression commonly involves disrupted sleep, low energy, impaired concentration, and loss of interest in daily activities. Over time, these symptoms interfere with physical health, relationships, and work, increasing the risk of chronic disease and early death.

Q: How effective is exercise compared with antidepressant medication?
A: Large clinical reviews show structured exercise reduces depression symptoms to a similar degree as antidepressant drugs and psychotherapy for many adults. In direct comparisons, exercise performed about as well as medication at the end of treatment, with fewer reported side effects.

Q: Does the type of exercise matter for depression relief?
A: Yes. Walking or jogging, strength training, yoga, dancing, and mixed aerobic exercise all reduce symptoms, but adherence and effectiveness vary. Strength training and yoga tend to have lower dropout rates, while higher-intensity activity produces stronger improvements than light movement alone when done appropriately.

Q: Why is daily walking emphasized as a starting point?
A: Daily walking improves mood regulation and energy production without overstimulating stress hormones. It’s easy to sustain, supports consistency, and builds momentum. Gradually increasing toward one hour per day provides steady benefits without triggering burnout.

Q: Why do diet, gut health, and circadian rhythm matter alongside exercise?
A: Depression reflects disrupted energy production and chronic stress signaling. Reducing LA intake supports mitochondrial function, adequate carbohydrates help stabilize gut-brain signaling, morning sunlight reinforces circadian rhythm, and calming neurotransmitters like GABA help quiet an overactive nervous system. Together with exercise, these factors address depression at its biological roots.

Test Your Knowledge with Today’s Quiz!

Take today’s quiz to see how much you’ve learned from yesterday’s Mercola.com article.

What major change was made to the childhood vaccine schedule?

Fewer vaccines are universally recommended for all children

Officials reduced the number of vaccines recommended for all children and reorganized the schedule into clearer categories. Learn more.

Several vaccines were removed from national access programs
Only high-risk groups now receive any routine vaccines
Parents need to apply for exemptions before every dose

In 2024, the U.S. recommended more childhood vaccine doses than any other peer developed nation, and more than twice as many as some European countries.1 That single comparison, published by the U.S. Department of Health and Human Services (HHS), reframes a debate that for years asked whether parents were complying rather than whether the schedule itself held up under scrutiny.

Denmark vaccinates children against 10 diseases, while the U.S. schedule in 2024 vaccinated against 18. That gap raises an uncomfortable question: when did the U.S. stop asking whether more doses meant better protection? At the same time, public trust in U.S. health institutions fell from 72% to 40% between 2020 and 2024.2 Childhood vaccination rates declined during that same period.

By 2023, fewer than 1 in 10 children had received the COVID-19 shot — despite its placement on the routine schedule. That disconnect between recommendation and uptake signaled a deeper credibility problem and followed years of mandates, emergency authorizations, and heated public conflict. Those trends set the stage for a federal review that would question not just individual vaccines, but the structure of the entire schedule.

The result is a revised childhood vaccination schedule that reorganizes vaccines into categories — universal, high-risk, and shared clinical decision-making — while preserving insurance coverage for every previously recommended product. The changes touch dosing, how certain vaccines are classified, and what role parents and physicians play in the decision process.

Federal officials also committed to stronger long-term research standards, including placebo-controlled trials and extended observational studies. To understand what shifted, why officials say the evidence supports it, and how it affects your family’s choices, here is what the federal review found and what the updated framework looks like in practice.

Video Link

How Federal Officials Restructured the Childhood Vaccine Schedule

On January 5, 2026, Jim O’Neill, who was serving as acting director of the U.S. Centers for Disease Control and Prevention (CDC), signed a decision memorandum accepting recommendations from a “comprehensive scientific assessment” of U.S. childhood vaccination practices.3

The review followed a Presidential Memorandum directing HHS and CDC to examine how peer developed nations structure their vaccine schedules and to update the U.S. schedule if “superior approaches exist abroad.”4 The schedule itself — not just individual vaccines — came under formal federal scrutiny.

• A more focused universal list was adopted — O’Neill stated, “The data support a more focused schedule that protects children from the most serious infectious diseases while improving clarity, adherence, and public confidence.”5
Infectious diseases are illnesses caused by viruses or bacteria that spread from person to person, such as measles, polio, or whooping cough. A focused schedule means fewer vaccines fall under the “recommended for all” category, while others shift to different classifications. For you, that translates into more individualized decision points.

• Gold standard science was formally emphasized — HHS called for “more and better gold standard science, including placebo-controlled randomized trials and long-term observational studies.”6
A placebo-controlled randomized trial means one group receives the vaccine and another receives an inactive substance, with neither participants nor researchers knowing who received which during the study. Long-term observational studies track health outcomes over extended periods. That commitment signals that future policy decisions aim to rely on stronger comparative safety data.

• Three clear categories were maintained — The revised framework keeps three buckets: vaccines recommended for all children, vaccines for certain high-risk groups, and vaccines based on shared clinical decision-making. High-risk groups include children with specific medical conditions or unusual exposure risks.
Shared clinical decision-making means parents and physicians weigh individual factors rather than following a blanket rule. That structure increases your role in the final choice.

• Implementation includes education and monitoring — HHS and CDC announced they will work with state health agencies and physician groups to educate parents and clinicians on the updated schedules and continue monitoring vaccine uptake and safety data.

What the Updated Vaccine Schedule Looks Like in Practice

An HHS fact sheet outlined how the revised schedule now distinguishes between vaccines recommended for all children and those assigned to other categories.7 The document explains that, unlike the end of 2024 schedule that recommended 17 vaccines for all children, the updated schedule limits universal recommendations to vaccines for which there is international consensus, along with varicella (chickenpox).

• You now have more room to evaluate what fits your child — The updated schedule reassigns several vaccines from the “recommended for all” list to high-risk or shared decision-making categories, giving families choices rather than a single directive. As the HHS fact sheet puts it, the framework “allows for more flexibility and choice, with less coercion.”

• Human papillomavirus (HPV) dosing was reduced based on cited evidence — The fact sheet reports that “recent scientific studies have shown that one dose of the HPV vaccine is as effective as two doses” and that the CDC is following several peer nations by recommending one instead of two doses.
To put this dosing change in context: HPV is extremely common among sexually active adults, and in more than 90% of cases, the body clears the infection on its own within two years.8 Cervical cancer risk is primarily associated with long-term, untreated infections—which routine Pap smears are designed to detect early.

• Certain vaccines shift to high-risk status — Vaccinations for respiratory syncytial virus, hepatitis A, hepatitis B, dengue, and meningococcal ACWY and B are now recommended for certain high-risk groups or populations. Hepatitis refers to liver infection, and meningococcal disease is a serious bacterial infection that can cause meningitis, meaning swelling of the brain and spinal cord lining.
This shift signals that these vaccines are no longer categorized as universal. Instead, risk factors determine relevance.

• Shared decision-making applies to additional vaccines — The fact sheet lists rotavirus, COVID-19, influenza, meningococcal disease, hepatitis A, and hepatitis B under shared clinical decision-making in certain contexts. Under this framework, your child’s medical history and exposure risk shape the conversation. The CDC explicitly states that when public health authorities cannot clearly define who benefits, physicians and parents “are then best equipped to decide.”

• Insurance coverage remains broad and intact — The document emphasizes that “all the diseases covered by the previous immunization schedule will still be available to anyone who wants them” through Affordable Care Act plans, Medicaid, the Children’s Health Insurance Program, and the Vaccines for Children program. Families “will not have to purchase them out of pocket.”

Use This Policy Shift to Make Informed, Individualized Decisions

If you’re reading this and feeling a mix of validation and uncertainty, that’s understandable. For years, the schedule was presented as a settled question. Now that federal officials have acknowledged it wasn’t, parents face the task of re-evaluating decisions they may have already made — and making new ones under a framework that allows for greater flexibility and choice.

The steps below are designed to help you move through that process with clarity rather than anxiety. Federal health officials have reframed the childhood vaccination schedule to emphasize clarity, categorization, and individualized decision-making. That change gives you more defined decision points. Instead of assuming every vaccine belongs in the same category, you now have a structure that invites closer evaluation.

1. Weigh benefits against risks using primary evidence — When a vaccine is presented, don’t stop at the summary. Look up the clinical trial data that supported approval — you can find it on ClinicalTrials.gov by searching the vaccine name. Look at how long participants were monitored and what outcomes were tracked.
Pay attention to how adverse events were defined and recorded, as well as any conflicts of interest. When you compare the severity and frequency of the disease against the documented side effects, you move from assumption to analysis. That process sharpens judgment and builds confidence.

2. Use the Vaccine Adverse Event Reporting System (VAERS) as an awareness dashboard — VAERS collects reports of reactions following vaccination. It operates as a passive reporting system, which means events are logged only when someone — a patient, parent, or clinician — files a report. Because of that design, VAERS typically captures only a fraction of actual events, so the data reflect reported patterns, not complete totals.
Still, reviewing VAERS entries through public databases exposes you to real-world outcomes that don’t appear in marketing summaries. Use it as an awareness tool — a window into trends that deserve attention.

3. Examine how recommendations apply to your child’s situation — Age, health history, exposure risk, and family medical patterns all influence risk-benefit balance. A healthy child with minimal exposure risk faces a different equation than a child with underlying conditions or frequent travel. Use the updated categories as prompts to ask targeted questions. The goal is alignment between evidence and individual circumstance, not automatic acceptance.

4. Ask focused questions during shared decision discussions — When a vaccine falls under shared clinical decision-making, prepare in advance. Ask how common the disease is in your area, how severe it typically presents, and what age groups face the greatest complications.

5. Build strong health foundations alongside any medical decisions — Immune resilience is built upon daily habits. Prioritize nutrient-dense food, adequate protein to support immune cells, sufficient carbohydrates for cellular energy, consistent sleep, and regular sun exposure. Healthy mitochondria — the energy engines inside your cells — strengthen immune response.
And be sure to support your child’s gut health. Roughly 70% of the immune system is housed in the gut-associated lymphoid tissue, so microbial diversity directly influences immune competence. When your child’s baseline health is strong, every decision rests on a more stable foundation.

Frequently Asked Questions About the New Childhood Vaccine Schedule

Q: What exactly changed in the childhood vaccine schedule?
A: Federal health officials reduced the number of vaccines recommended for all children and reorganized the schedule into three categories: vaccines for all children, vaccines for certain high-risk groups, and vaccines based on shared clinical decision-making. This brings the U.S. closer to how other developed nations structure their schedules.

Q: Does this mean some vaccines are no longer available?
A: No. Every vaccine that was previously recommended remains available and fully covered under Affordable Care Act plans, Medicaid, the Children’s Health Insurance Program, and the Vaccines for Children program. The change affects how vaccines are categorized and recommended, not whether families can access them.

Q: What is shared clinical decision-making?
A: Shared clinical decision-making means you and your child’s physician evaluate the risks and benefits based on your child’s individual health history, age, and exposure risk. Instead of a universal directive, the decision becomes personalized. This framework increases your role in determining what’s appropriate for your family.

Q: Why was the schedule revised?
A: A federal scientific review compared the U.S. schedule with those of peer developed nations and found that the U.S. recommended more vaccines for all children than many other countries. Officials stated the updated structure focuses on vaccines with international consensus while committing to stronger long-term research standards, including placebo-controlled trials and extended observational studies.

Q: How should parents approach decisions under the new framework?
A: Start by reviewing the category a vaccine falls into and examine the supporting evidence. Compare the severity and frequency of the disease with documented side effects. Use public data sources such as VAERS as awareness tools. Ask targeted questions during shared decision discussions. At the same time, strengthen your child’s immune resilience through nutrition, sleep, movement, and regular sun exposure so every decision rests on a strong health foundation.

Test Your Knowledge with Today’s Quiz!

Take today’s quiz to see how much you’ve learned from yesterday’s Mercola.com article.

How did people preserve food before refrigeration and synthetic additives?

By burying foods in underground storages year-round
By putting their food in covered clay pots
By covering food in banana or other large leaves
By drying, fermenting, curing, and pickling foods
Before refrigeration, traditional methods like drying and fermenting extended shelf life without synthetic chemicals. Learn more.

Arthritis is stealing years from American workers. Not the final years — the prime ones. New data show this isn’t a condition confined to old age or occasional discomfort. Arthritis is characterized by joint pain, stiffness, swelling, and reduced range of motion, and as it progresses, it steadily erodes physical confidence and independence. When joints lose strength and stability, routine movement becomes a daily challenge rather than an afterthought.

Arthritis interferes with how people move through their day, how they commute, and how reliably they meet the physical demands of work. Tasks that once felt automatic — standing for long periods, climbing stairs, lifting objects — begin to feel difficult. Over time, those limitations accumulate and alter how long people remain active in the workforce and how fully they participate in everyday life.

What makes this trend especially troubling is its trajectory. Despite years of public health efforts aimed at reducing arthritis-related limitations, the burden has actually grown — rising from 36% to nearly 44% over the past two decades. We’re losing ground.

Disability linked to arthritis continues to affect working-age adults at high rates. Why has arthritis-related disability remained so resistant to change, and which factors most strongly determine who loses mobility and work capacity? The answers emerge by looking closely at national data and the patterns hidden inside it.

Arthritis Is a Major Driver of Work Disability in Adults

Research published in Arthritis Care & Research analyzed data from the 2019 and 2023 National Health Interview Survey to measure arthritis-attributable activity limitations among U.S. adults.1 The study evaluated people who reported a doctor diagnosis of arthritis and then asked whether joint symptoms limited their activities or ability to work.

• Nearly 1 in 2 adults with arthritis now struggles with basic daily movement — Arthritis-related limitations have become the norm rather than the exception. About 24.8 million adults reported difficulty performing routine activities because of their joints, a level of impairment that affects nearly half of everyone living with the condition.

These limitations show up in ordinary moments — moving through a workspace, navigating stairs, or remaining on your feet long enough to finish a task — turning arthritis into a daily functional barrier rather than an occasional source of pain.

• Arthritis limits the ability to work for 40% of working-age adults — For adults still in the workforce, arthritis often reaches far beyond physical discomfort. Survey responses reveal that a large share of people between 18 and 64 experience job-related consequences tied directly to joint problems, totaling close to 10 million individuals nationwide.2

Consider what this means practically: In a room of 10 working adults with arthritis, four are struggling to do their jobs — not because they lack motivation or skill, but because their bodies are failing them during the years they most need to earn.

When arthritis interferes during prime working years, it undermines earning power, increases job insecurity, and shortens the window of financial independence long before retirement becomes relevant.

• Problems with walking and stairs were central to disability risk — Among respondents, 68% of people with difficulty walking, climbing stairs, or moving confidently reported greater work limitations. Once joints stop supporting basic movement, work capacity drops fast.

This helps explain why desk accommodations alone rarely solve the problem. Adults over 65 were excluded from work analyses, yet researchers noted that many Americans now work past traditional retirement age. This suggests the true burden is larger than reported.

• Disability risk rose sharply with coexisting chronic diseases — People with arthritis who also reported heart disease, stroke, cancer, anxiety, or depression faced a much higher risk of work limitation. By contrast, only 23% of those who rated their health as “excellent” reported arthritis-related work problems. This shows that arthritis stacks damage on top of existing health strain rather than acting in isolation.

Conditions like diabetes, heart disease, and obesity share a common denominator: chronic metabolic inflammation. Elevated blood sugar damages collagen. Insulin resistance impairs tissue repair. Systemic inflammation keeps joints in a perpetual state of breakdown. This explains why strategies targeting metabolic health — not just joint symptoms — offer the most leverage.

• Certain groups carried a heavier burden — Hispanic adults, veterans, and individuals without a college education reported higher rates of work limitations. Researchers noted that these patterns likely reflect more physically demanding jobs, past injuries, or long-term strain. For readers in trades or manual labor, this highlights why arthritis hits earlier and harder.

By documenting persistent disability across years and populations, the research shows that arthritis remains a leading driver of lost productivity and quality of life. These numbers tell a story of accumulated loss — lost mobility, lost income, lost independence.

But they also reveal something important: arthritis-related disability isn’t random. It follows predictable patterns, which means it can be interrupted. The question isn’t whether joint damage can be slowed or reversed — research shows it can. The question is whether you’re addressing the right targets.

Arthritis-Related Limitations Were Already Rising Long Before the Latest Data

A U.S. Centers for Disease Control and Prevention (CDC) report based on National Health Interview Survey data from 2013 to 2015 documented a clear rise in arthritis-attributable activity limitations, even though the overall number of Americans diagnosed with arthritis had remained relatively stable since 2002.3

At the time, more than 54 million adults reported doctor-diagnosed arthritis, and nearly half said joint pain, stiffness, and damage interfered with everyday activities. The share of people reporting limitations rose from 36% in 2002 to 43.5% by 2013 to 2015, an increase of about 20% over roughly 15 years. This older dataset matters because it shows the disability trend was already moving in the wrong direction long before the most recent survey years captured in newer studies.

• The type of limitations measured mirror what current studies still report — Survey questions centered on ordinary tasks such as lifting grocery bags, walking a few blocks, getting out of bed, or picking items up from the floor.

An Arthritis Foundation survey conducted during the same period found that 56% of respondents struggled to pick up objects and 47% had difficulty getting in and out of bed. These are the same functional losses now seen in more recent national analyses, reinforcing that the problem has persisted rather than resolved.

• Emotional strain accompanied physical decline, compounding disability — Functional loss doesn’t stay physical. When your joints can’t carry you to social gatherings, when standing through a dinner party feels impossible, isolation follows.

The CDC found that 60% of people with arthritis-related limitations felt left out of activities they once enjoyed. Half reported feeling hopeless. This emotional toll isn’t separate from the physical decline — it accelerates it. Depression reduces movement, reduced movement worsens joints, and the cycle tightens.

• Disparities identified then still shape today’s burden — CDC officials noted that African-American, Hispanic, and non-Hispanic multiracial adults reported arthritis-related limitations more often than white adults. These differences were linked to variations in job demands, access to care, and rates of other chronic diseases. The persistence of these disparities helps contextualize why newer studies continue to show uneven impacts across populations.

Even in the 2013 to 2015 data, nearly two-thirds of adults with arthritis were overweight or obese, and many also had heart disease or diabetes. Among respondents, 49% of those with heart disease, 47% with diabetes, and 30% with obesity reported arthritis-related limitations. This pattern clarifies that arthritis-related disability has long clustered with other chronic conditions, setting the stage for the high rates still observed today.

• Working-age adults already made up the majority of cases — The CDC report challenged the idea that arthritis is primarily a disease of older adults. Nearly 60% of people with arthritis were under age 65. These working-age adults also showed lower employment rates than those without arthritis, indicating that functional limitations were already interfering with work years before the most recent surveys.

• Movement-based strategies were identified early but widely underused — The CDC emphasized physical activity as a key modifier of disability, citing evidence that regular movement reduces arthritis pain and improves function by nearly 40%. Yet even then, few people met activity recommendations, and about one-third reported almost no movement at all.

Disease-management programs showed additional reductions in pain, fatigue, and depression of 10% to 20%, but only about 1 in 10 people participated. The persistence of these gaps helps explain why more recent studies still show high levels of arthritis-related disability rather than meaningful improvement.

6 Ways to Stop Joint Destruction and Rebuild from Within

If joint pain is dictating how you move through your day, pretending it isn’t there won’t slow the damage. Arthritis doesn’t just happen — it progresses when inflammation runs unchecked, tissue repair grinds to a halt, and your cells lose the energy they need to heal.

The answer isn’t masking symptoms with painkillers. It’s identifying what’s driving the destruction in the first place, preserving the tissue you still have, and giving your body what it needs to rebuild. If you recognize yourself in these statistics — or fear you’re heading there — here’s what the research suggests you focus on.

1. Eliminate seed oils — the hidden engine of joint inflammation — If you’re still cooking with vegetable oils, your joints are under constant inflammatory assault. Soybean, canola, corn, safflower, and sunflower oils are packed with linoleic acid (LA), a polyunsaturated fat that triggers oxidative damage deep inside your joint tissue.

When you consume excess LA, it gets incorporated into your cell membranes. There, it’s highly vulnerable to oxidation — think of it like leaving butter out to go rancid. This oxidation produces inflammatory compounds that directly damage cartilage cells and keep your immune system on high alert.

Getting these oils out of your kitchen is one of the most powerful changes you can make. Switch to grass fed butter, ghee, or tallow. Once your LA intake drops, you’re finally giving your joints a chance to recover from that relentless inflammatory pressure.

2. Protect your cartilage with vitamin K2 — Cartilage breakdown is slow erosion, not sudden collapse. Two forces drive it: inflammation that kills cartilage cells faster than they can regenerate, and calcium that deposits in soft tissue where it stiffens and degrades the joint. Vitamin K2 addresses both. It shields your cartilage cells from destruction and keeps calcium out of your joints, where it accelerates stiffness and degeneration.

The best food sources are grass fed egg yolks, aged cheeses, and fermented foods like natto or homemade sauerkraut. If you want additional support, 180 to 200 mcg of the MK-7 form daily offers excellent absorption and reinforces joint integrity over time.

3. Make real bone broth a daily staple — If your joints feel unstable, weak, or easily aggravated, they’re starving for raw materials. Homemade bone broth delivers exactly what they need — collagen, glycine, glucosamine, and chondroitin.

These are the building blocks your body uses to repair cartilage and connective tissue while dialing down inflammation. Use grass fed, organic bones and don’t skip the cartilage-rich parts like chicken feet. Sip it throughout the day so your joints receive steady nourishment rather than a quick hit that fades.

4. Reduce the mechanical load on your joints — Joint pain isn’t purely biochemical — it’s mechanical. Mechanical stress and biochemical inflammation aren’t separate problems — they amplify each other. Excess weight increases joint loading, which accelerates cartilage breakdown. Damaged cartilage releases inflammatory debris, which sensitizes pain receptors and weakens surrounding tissue, making even normal loads feel excessive. Addressing both simultaneously breaks this cycle.

Every extra pound you carry translates to roughly four pounds of additional force across your knees. That pressure compounds with every single step. Even modest weight loss takes immediate stress off damaged joints. Cutting out vegetable oils, walking daily within your tolerance, and getting morning sunlight all support your metabolism naturally — no extreme dieting required.

5. Restore mitochondrial function to tame autoimmune flares — When arthritis flares feel aggressive or unpredictable, something deeper has gone wrong. Your immune system has lost its ability to regulate itself at the cellular level. Healthy mitochondria are essential here — they help activate your body’s natural inflammation off-switch.

Your mitochondria do more than produce energy — they also signal your immune cells when to stand down. When mitochondria function well, they produce metabolites that activate regulatory T cells, the immune system’s peacekeepers. When mitochondrial function falters, this signaling breaks down, and inflammatory immune responses run unchecked.

You can support mitochondrial health by eating healthy carbohydrates like fiber-rich whole fruit. Beneficial gut bacteria ferment fiber into short-chain fatty acids, particularly butyrate. Butyrate serves as a preferred fuel source for mitochondria in your gut lining and immune cells. Well-fueled mitochondria produce the signals that tell your immune system to resolve inflammation rather than perpetuate it.

Daily movement, regular sun exposure, and — again — eliminating vegetable oils are fundamentals to help your immune cells find their balance again. Research also shows that dimethyl sulfoxide (DMSO) improves joint flexibility in rheumatoid arthritis by 20 to 30 degrees in some cases, without relapse.4

6. Build strength without stressing damaged joints — Traditional strength training often feels impossible when your joints are inflamed or unstable. Blood flow restriction training, including KAATSU, changes that equation entirely.

By using specialized bands to partially restrict venous blood flow, you can trigger significant muscle growth and strength gains using remarkably light weights. For someone with arthritis, this might mean doing arm curls with 3-pound weights instead of 15-pound weights while achieving similar muscle-building stimulus.

This means you can rebuild the muscle that supports and stabilizes your joints without grinding them down further. For people with arthritis, this approach offers something rare: a way to get stronger and more mobile while actually protecting vulnerable tissue. It’s one of the most underutilized tools for restoring confidence in a body that feels like it’s working against you.

FAQs About Arthritis and Work Limitations

Q: Why does arthritis interfere with work for so many adults?
A: Arthritis limits work because it directly affects mobility, strength, and endurance. When joints hurt, stiffen, or lose range of motion, everyday job requirements such as standing, walking, lifting, climbing stairs, or even sitting for long periods become difficult. National data show that nearly 40% of working-age adults with arthritis report work limitations, making it a leading driver of reduced productivity and early workforce exit.

Q: Is arthritis mainly a problem for older adults?
A: No. While arthritis risk increases with age, most adults with doctor-diagnosed arthritis are under 65. These working-age adults often face the greatest disruption because joint limitations collide with job demands, commuting, and family responsibilities. Arthritis-related disability frequently begins years before retirement.

Q: Why has arthritis-related disability remained so high over time?
A: Disability rates remain high because arthritis rarely travels alone. It clusters with obesity, diabetes, heart disease, anxiety, and depression — conditions that share underlying drivers like chronic inflammation and impaired cellular metabolism.

Each condition worsens the others. Targeting symptoms in isolation misses the interconnected nature of the problem. Public health efforts have focused heavily on symptom management rather than addressing the metabolic and inflammatory drivers that accelerate joint damage.

Q: What factors most strongly predict severe arthritis-related limitations?
A: Difficulty with basic movement is the strongest predictor. Problems with walking, climbing stairs, or maintaining balance sharply increase the risk of both activity and work limitations. Poor overall health and the presence of other chronic diseases further raise the likelihood of disability, while people reporting excellent health experience far fewer limitations.

Q: What steps help slow joint damage and restore function?
A: The most effective strategies target root causes. Eliminating vegetable oils lowers chronic inflammation. Vitamin K2 helps protect cartilage and prevent calcium buildup in joints. Bone broth supplies raw materials for tissue repair. Reducing excess body weight lowers mechanical joint stress.
Supporting mitochondrial health through proper nutrition, movement, sunlight, and targeted therapies helps regulate immune-driven inflammation. Strength-building approaches that minimize joint strain, such as blood flow restriction training, also support long-term mobility and confidence.

If you’ve switched to diet soda or sugar-free snacks to protect your health, a year-long study suggests that choice is quietly straining your heart and starving your brain of fuel — even at doses far below what regulators consider safe. Aspartame is one of the most widely used artificial sweeteners, long promoted as a way to reduce sugar intake while keeping foods and drinks sweet.

For decades, it was assumed to pass through your body without effect. New research suggests otherwise — and the changes it causes may take years to surface. Research published in Biomedicine & Pharmacotherapy examined long-term, low-dose aspartame intake designed to reflect realistic consumption patterns.1 Some outcomes looked favorable at first. But as the study continued, less obvious physiological changes began to surface.

These shifts didn’t appear right away and would have been missed by short studies or simple lab tests. Only detailed imaging and functional assessments revealed them. That slow, cumulative pattern helps explain why aspartame has maintained a reputation for safety while questions about its long-term effects remain unsettled.

Artificial sweeteners are still framed primarily as weight-management tools. This research redirects attention toward how long-term exposure influences the systems that regulate energy use and organ function. Understanding that shift requires a closer look at what the study measured and why those findings matter for your heart and brain over time.

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Long-Term Aspartame Exposure Strains Your Heart and Alters Brain Function

To capture what short-term studies miss, researchers followed mice for a full year — the rodent equivalent of decades in human life — using aspartame doses that mirror typical human consumption. Rather than using high doses, they gave the animals an amount comparable to about one-sixth of the maximum daily limit allowed for humans, roughly 7 milligrams per kilogram per day.

The goal was to determine how chronic, intermittent exposure affects major organs, especially the heart and brain, at “normal” intake levels. Researchers used 1-year-old mice, roughly equivalent to middle-aged humans, instead of young or developing animals often used in lab studies. The mice ate standard chow and received aspartame in drinking water only three days every two weeks, mimicking real-life patterns where intake fluctuates.

• Weight loss occurred, but it came with clear trade-offs — Mice exposed to aspartame lost about 10% of their body weight over the year, driven largely by a 10% to 20% reduction in body fat. Food intake dropped by roughly 10%, explaining part of the weight loss. On paper, this looks like exactly what diet products promise. But beneath the surface, that weight loss came at a cost no scale could measure.

• Body temperature and energy balance shifted in a way that signals stress — Aspartame-treated mice ran about 0.5 degrees Celsius cooler than controls throughout the study which equals roughly a 0.9-degree Fahrenheit drop in body temperature. Lower body temperature in mammals reflects reduced metabolic output, meaning the body is producing less usable energy.

While caloric restriction research sometimes associates lower body temperature with longevity, this drop occurred alongside organ strain and impaired function — suggesting the body was conserving energy because it couldn’t produce enough, not because it was operating more efficiently.

• Heart structure changed over time — Advanced cardiac MRI revealed mild but measurable heart muscle thickening, known as cardiac hypertrophy, after long-term exposure. The right ventricle showed increased end-systolic volume, meaning more blood remained in the heart after each beat. Think of your heart as a pump. Hypertrophy means the muscle walls are thickening, like a pump working too hard to push water through a clogged pipe.

Over time, this strains the system. And when more blood remains in your heart after each beat (increased end-systolic volume), it’s like a pump that can’t fully empty, reducing efficiency with every cycle. Cardiac output dropped by about 20% to 26%, indicating weaker pumping efficiency. These changes only appeared after many months, which explains why shorter studies miss them.

• Fibrosis and inflammation appeared at the tissue level — When researchers examined heart tissue directly, they found a roughly 1.5-fold increase in fibrotic tissue, meaning stiff scar-like material replacing healthy muscle. Small inflammatory cell clusters also appeared more often in aspartame-treated hearts.

Fibrosis reduces flexibility and efficiency over time, which matters because it sets the stage for long-term cardiac dysfunction. Fibrosis is irreversible — once healthy heart muscle is replaced by stiff, fibrous tissue, it can’t contract properly. This is the same process that underlies many forms of heart failure.

• Brain function followed a troubling pattern — At first, the brain appeared to compensate — glucose uptake actually doubled, as if cells were working overtime to maintain normal function. But this surge couldn’t last. With continued exposure, uptake fell below normal levels, and the brain began to struggle.

The initial spike in glucose uptake may represent the brain’s attempt to compensate for metabolic disruption — working harder to maintain normal function. Over time, this compensatory mechanism appears to fail, leading to the steep decline observed later. By later months, aspartame-treated mice showed about 1.5 times lower glucose uptake than controls. This means brain cells struggled to access fuel over time, which affects focus, memory, and coordination.

• Lactate buildup revealed a brain under stress — Brain scans also showed lactate levels rising up to 2.5 times higher after eight months. Lactate accumulation signals stressed energy systems, similar to what happens when cells rely on inefficient backup pathways. When brain cells can’t efficiently burn glucose, they switch to a backup energy pathway that produces lactate as a byproduct, similar to the burn you feel in muscles during intense exercise.

Chronically elevated lactate in your brain suggests cells are struggling to meet their energy demands. This shift indicates the brain was compensating for impaired fuel handling rather than functioning smoothly. In maze-based memory tests, aspartame-treated mice moved more slowly, covered less distance, and took longer to find targets.

Several animals failed to complete tasks that control mice finished reliably. These results align with disrupted brain energy use rather than motivation or muscle weakness alone. The dose used sat far below regulatory limits, yet still altered heart structure, brain energy use, and behavior.

How to Remove the Metabolic Stress Damaging Your Heart and Brain

These findings raise an uncomfortable question: if aspartame doses well below safety limits caused measurable organ changes in mice over a year, what might decades of diet soda consumption be doing to your heart and brain? The good news is that metabolic stress is often reversible when you remove the cause and restore proper fuel.

If you’ve been reaching for diet drinks believing they were the healthier option, you’re not alone — and you’re not to blame. The marketing around artificial sweeteners has been relentless. What matters now is what you do with this information.

The fastest way to reverse the damage described so far is to remove the metabolic stressor and restore real cellular fuel. This is about removing synthetic signals that confuse your biology and replacing them with real signals your heart, brain, and gut recognize and process properly. The steps below focus on causes, not symptoms.

1. Cut out aspartame and other artificial sweeteners completely — If you’re still drinking diet soda, using sugar-free flavored waters, chewing gum, or taking certain chewable vitamins, those are daily sources of aspartame. Many ultraprocessed foods also contain artificial sweeteners that don’t appear obvious at first glance. Reading labels closely matters because these compounds often hide under alternative names.

Watch for these names on labels: acesulfame potassium (Ace-K), sucralose, saccharin, neotame, and advantame. Also check medications, toothpaste, and mouthwash. Removing artificial sweeteners stops the chronic signal that drove heart strain and brain energy disruption in the study.

2. Replace fake sweetness with real, metabolically supportive sweetness — When artificial sweeteners disappear, your body still expects carbohydrate fuel. Raw honey or small amounts of maple syrup provide natural sugars that your body recognizes and uses for fuel.

If you want to step away from sweeteners altogether, whole fruit does the job while supplying fiber, minerals, and glucose your brain actually uses. This shift supports stable brain energy use rather than the erratic glucose handling seen with long-term aspartame exposure.

3. Remove inflammatory fats that amplify insulin resistance and vascular stress — Inflammation links aspartame exposure with insulin resistance and vascular disease. Cutting artificial sweeteners is only the first step. Vegetable oils remain the largest ongoing dietary driver of inflammation because they’re high in linoleic acid (LA), a polyunsaturated fat. Excess LA fuels oxidative stress and worsens insulin resistance.

Avoiding ultraprocessed foods and cooking at home with tallow, grass fed butter, or ghee lowers this burden and reduces the metabolic pressure that damages blood vessels and your heart over time. Aspartame and vegetable oils both contribute to the same underlying problem: chronic metabolic stress that damages your heart and brain.
Removing aspartame addresses one source, but if inflammatory fats remain high, you’re only solving part of the equation. When artificial sweeteners leave, inflammatory fats disappear, and real fuel returns, your heart and brain regain metabolic stability instead of operating under chronic stress.

4. Rebuild your gut microbiome so fuel reaches your cells properly — Artificial sweeteners disrupt gut bacteria, which affects how nutrients reach your heart and brain. A study in Nature found that artificial sweeteners, including aspartame, alter gut bacteria in ways that actually promote glucose intolerance — the very condition they’re marketed to prevent.2 This creates a vicious cycle where the “solution” worsens the problem.

To heal your gut, eliminate vegetable oils and ultraprocessed foods and consume enough healthy carbohydrates. Start with whole fruits and white rice, then move on to well-cooked vegetables, and cooked starches that your digestion tolerates. Fermented foods such as sauerkraut, kefir, and kimchi supply natural probiotics. Collagen-rich bone broth supports the gut lining. Fiber from fruits feeds beneficial bacteria once your gut microbiome stabilizes.

5. Provide enough healthy carbohydrates to restore cellular energy — Most adults function best with roughly 250 grams of carbohydrates daily, and active individuals often need more. Your brain depends on glucose, and long-term restriction lowers energy and worsens reductive stress.

Reductive stress occurs when cells have too few oxidizing agents to properly process fuel, essentially jamming the energy-production machinery. In terms of carbohydrates, fruit and white rice come first. Starches enter last. This approach directly supports mitochondrial energy production that declined with chronic aspartame intake.

FAQs About Aspartame’s Effects on Your Brain and Heart

Q: Why does long-term aspartame use matter more than short-term intake?
A: Short studies often look reassuring because early changes are subtle. The research discussed here followed exposure over many months and showed that deeper shifts in heart structure, brain energy use, and metabolism emerge slowly. This explains why aspartame often appears harmless in short trials while causing cumulative stress over time.

Q: If aspartame led to weight and fat loss, why is that a problem?
A: The weight loss came with clear trade-offs. Despite losing body fat, animals showed reduced metabolic function, heart muscle changes, and impaired brain fuel use. This means the body was conserving energy and straining vital organs rather than becoming healthier.

Q: How does aspartame affect brain function specifically?
A: Long-term intake disrupted how the brain uses glucose, its main fuel source. Brain energy use increased early, then dropped below normal levels with continued exposure. This shift was linked to slower movement, poorer memory, and higher lactate levels, all signs of stressed brain metabolism.

Q: What is the connection between aspartame, insulin resistance, and heart disease?
A: Aspartame contributes to chronic metabolic stress and inflammation, which are central drivers of insulin resistance and vascular damage. When combined with other inflammatory factors in the diet, this stress increases strain on your heart and blood vessels over time.

Q: What’s the most effective way to reduce the risks linked to aspartame?
A: Start by removing artificial sweeteners entirely — this stops the ongoing stress. Then restore real fuel: adequate carbohydrates from fruit, rice, and honey. Finally, eliminate vegetable oils, which amplify the inflammatory damage. Think of it as turning off the alarm, refueling the engine, and draining the contaminated oil. This approach reduces metabolic stress, supports brain energy needs, and lowers the burden on your heart, allowing normal function to stabilize again.

If checking your phone is the first thing you do each morning and the last thing you do each night, you’re not alone — but you might be paying a hidden price. In the U.S., about 4 in 10 adults say they are almost constantly online,1 and worldwide, people spend an average of six hours and 38 minutes a day on their devices.2

When life gets stressful, it’s common to reach for something that provides quick comfort. For many, that means browsing social media or even treating themselves to an online purchase to feel better.

These habits show how the internet is now deeply ingrained into our everyday routines. As screen time continues to rise, researchers are gaining a clearer understanding of how constant digital engagement affects overall well-being, and oftentimes, the effects are the opposite of what we’re looking for.

What Researchers Discovered About Online Habits and Stress

A longitudinal study conducted by researchers from Aalto University in Finland3,4 examined and recorded the online activity of adults for seven months, capturing nearly 47 million website visits and 14 million app uses, which were then compared with participants’ self-reported stress levels.5 Previous studies often asked people to guess their screen time or focused only on social media.

This study, published in the Journal of Medical Internet Research, was different: It tracked exactly what people were doing online, when they did it, and whether they used a mobile phone or a desktop computer.

“With the aim of closing this gap, the study is among the first to use a tracking programme installed on users’ devices, rather than asking subjects to self-report their usage,” said Dr. Juhi Kulshrestha, assistant professor and senior researcher on the study.6

• The study followed 1,490 German adults — Researchers collected detailed, URL-level browsing data and analyzed these patterns to identify how, where, when, and by whom the internet was used.

• Participants completed monthly stress surveys — Each month, volunteers also filled out the Perceived Stress Scale (PSS-10), which assesses feelings of being overwhelmed or anxious. The data showed that women reported more stress than men, and people who were older and wealthier tended to have lower stress.7

• Which online activities stressed people out? People who spent more time on social media, online shopping,8 and gaming were more likely to report higher stress levels. This was true for both phone and computer use, but it was especially strong for mobile phones.

• Not all online activities are stressful — In contrast, individuals who dedicated more time to productivity-related tasks, such as reading emails and browsing news websites, generally experienced lower stress levels. The researchers clarified that they only tracked the amount of time spent on news websites without considering the specific types of news accessed.

Mohammad Belal, M.Sc., a doctoral researcher in computer science at Aalto University and the principal author of the study, stated:

“Somewhat surprisingly, people who spent a lot of time on news sites reported less stress than others. On the other hand, those who already experienced a lot of stress didn’t spend much time on news sites — and that’s consistent with previous research that shows that stress can reduce news consumption.”9

• Why these findings matter right now — The research arrives amid growing global concern over the mental health effects of social media, including recent policy moves such as Australia’s ban on social media for children, which has drawn international attention. Belal noted that, despite the increasing influence of the internet on our lives, our scientific understanding of its impact on well-being is remarkably limited.

• The chicken-and-egg problem — Despite associations with stress, the researchers don’t believe people necessarily need to stop using the internet. Kulshrestha cautioned:

“Putting a blanket ban or upper limits on certain kinds of internet usage may not actually end up solving the issues and could even take away a vital support for people who are struggling …

As we gain increasingly accurate information about people’s internet usage, it will be possible to design new kinds of tools that people can use to regulate their browsing and improve their well-being.”10

The authors recommend simple tools that help users recognize when stress begins to influence their browsing habits. This can include digital wellness tools that identify early signs of stress-scrolling, gentle prompts that remind people to take a quick break, and an examination of different types of news to see which kinds decrease stress.

Frequent Social Media Use Linked to Lower Self-Worth in Children

A previous two-week diary study of 200 children ages 10 to 14 showed that when kids used more Instagram, TikTok, or YouTube on a given day, they felt worse about themselves by the end of the day. The study, which was published in Communications Psychology in 2023, focused on this group because kids begin using social media around age 10; this is also the time when they are forming identity and self-worth, rely more on comparisons, and are especially sensitive to media’s psychological effects.11

• Upward comparison explained why heavier use made kids feel worse — Kids who thought others looked happier or better-looking on social media felt worse about themselves. This habit of comparing, called upward social comparison, explained most of the hit to their self-esteem.

• More daily social media use led to lower self-worth and more self-criticism — When kids spent more time scrolling, they went to bed feeling less proud and more disappointed in themselves — their last thoughts of the day colored by comparison to curated highlight reels:

“On average, we found social media use across the two weeks of assessments to be related to reduced subjective well-being.

This indicates that children and young adolescents who used more Instagram, TikTok, and YouTube than others during the course of the study also reported to be less satisfied with themselves, more disappointed by or angry with themselves, to be less proud and to feel less good and content, and more unhappy, sad, and afraid than children and young adolescents who used social media less often,” the researchers concluded.12

Aside from lowering your self-esteem, prolonged social media use can affect your mental health by triggering your emotions. Read “Excessive Social Media Use Makes You More Irritable, Study Finds” for more information on this topic.

Passive Social Media Use Increases Social Anxiety in College Students

A large-scale study from the International Journal of Environmental Research and Public Health explored how different types of social media use affect anxiety levels in Chinese college students. Here, the researchers examined data from 1,740 students and discovered a clear divide: Passive scrolling increased anxiety, while active engagement reduced it.13

In contrast to studies that focus solely on screen time, this research distinguished between active use (posting and commenting) and passive use (browsing and lurking) and analyzed how each behavior affects self-perception and social anxiety.

• Passive use drives anxiety scores — Students who primarily browsed without interacting showed significantly higher levels of social anxiety.

• Active engagement reduces anxiety — In contrast, students who frequently posted or commented had lower social anxiety, which suggests that digital interaction — when it’s interactive — can be emotionally protective.

• Women tend to be more socially anxious — Female students showed higher social anxiety because they define themselves more through relationships and others’ opinions, making them more sensitive to judgment. Male students rely more on an independent self-view, which offers more emotional distance in social situations.

• Communication skills are the missing link — The ability to empathize, express emotions, and listen explained much of the difference. Students with strong communication skills were better protected from the harms of passive use. The researchers concluded:

“Our research extends the previous results, showing that the relationship between social media use and social anxiety can be explained when incorporating communication capacity as a mediator. Active social media use was significantly and negatively related to social anxiety, whereas passive social networking site use was significantly and positively related to social anxiety.

Reducing the use of passive social media among college students and adopting communication capacity-oriented interventions may yield benefits for improving students’ psychological well-being; educators should pay sufficient attention to them.”

Are You Chronically Online or Addicted to Social Media?

As evidenced by studies like the one above, not all social media is bad. Other research has even shown it can support cognitive health in the elderly.14 But when your digital life feels more “lived in” than your real one, or when your head is constantly halfway in a comment thread, it might be time to step back.

The term “chronically online” may sound like internet slang, but it describes a real pattern of behavior that’s marked by compulsive checking, difficulty being present offline, and moods dictated by notifications or online reactions. Unlike casual browsing, chronic online activity forms a feedback loop like slot machines: The more you scroll, the more platforms deliver content designed to keep you hooked.15

While being chronically online is about lifestyle and perspective, social media addiction is considered a behavioral health condition. Experts describe it as a compulsive dependency on social media platforms that interferes with mental health, daily responsibilities, and real-world relationships.16 Here are signs you’ve gone from “extremely online” to chronically online — and possibly toward addiction:17

1. You feel lost without Wi-Fi — Even short offline stretches feel uncomfortable. If you feel anxious or panicked when you can’t check apps, that’s closer to addiction.

2. You know influencers’ lives better than your friends — Prioritizing creators’ updates over real-world connections is a hallmark of being chronically online. If you neglect relationships entirely, it may signal addictive behavior.

3. You use content to “feel your feelings” — Scrolling or posting becomes your default coping mechanism. Social media addiction is when you can’t process emotions without the feed.

4. You’re never fully present — Your mind is always rehearsing posts or craving validation. With addiction, this craving feels uncontrollable, like you need the dopamine hit.

Spending time online isn’t the problem; losing touch with yourself is. If any of these signs hit a nerve, going on a social media detox could help you reconnect to the real world. For useful tips, you can check out “Reducing Social Media Use for Just a Week Can Improve Mental Health.”

6 Ways to Spend Less Time on Social Media

Social media platforms like Instagram, TikTok, Facebook, and X are designed to pull you in with endless feeds, quick rewards, and subtle comparison traps. Social media shapes your mind in ways that can quietly drain your focus, productivity, and emotional well-being. If quitting cold turkey isn’t realistic, these simple strategies can help you limit your time online:18

1. Know your screen habits — Before reducing your social media usage, it’s useful to understand how much time you currently spend. Track your time initially, then aim to decrease it gradually. Having the numbers on hand provides a clear, measurable way to monitor your progress.

2. Set a weekly “digital day-off” — Instead of trying to shave off minutes here and there, choose one day each week when you intentionally step away from social media altogether. You can decide how strict it is: no apps for 24 hours, or simply no screens after dinner. The point is to build predictable, distraction-free time.

3. Turn off distracting notifications — Alerts are designed to make everything feel urgent, which keeps you checking your phone even when nothing truly needs your attention. By disabling badges, banners, and email alerts for the platforms you overuse, you take back control of when you open each app.

4. Make your feed feel safe — Your feed should feel like a safe home you can retreat to. Just as you wouldn’t invite negative or judgmental people into your home, you don’t need to give them space in your mind. Follow accounts that promote kindness, realistic bodies, and healthy habits. Mute or unfollow pages that trigger comparison, fear, or self-doubt.

5. Ask for help — If stepping back from social media feels overwhelming, talk to someone you trust. There’s no shame in asking for help — especially when support from a loved one or therapist can help you process your feelings and anxiety.

6. Real life vs. online interaction — Set boundaries by taking regular screen breaks, calling a friend instead of texting, or joining a local class, group, or volunteer activity. Even 10 minutes of in-person connection each day can reset your mind and strengthen your sense of self.

Being online often trains us to perform — constantly tweaking, posting, reacting. But you don’t need to earn rest, joy, or validation; you already deserve them. You deserve to live a life without filters and to share moments without turning them into content. Reclaiming time from your screen isn’t about restriction; it’s about creating space for the version of you that doesn’t need an audience — just room to be genuine.

Frequently Asked Questions (FAQs) About Social Media Anxiety

Q: What did the 7-month German study find about internet habits and stress?
A: The study tracked real online behavior in 1,490 adults and found that higher stress was linked to mobile social media use, online shopping, streaming, and gaming. In contrast, spending more time on email and news websites was associated with lower stress levels.

Q: Why does social media affect children’s self-esteem more strongly?
A: Kids ages 10 to 14 are still forming their identity and self-worth. They’re more likely to believe online images reflect real life, which increases harmful comparisons and makes them especially sensitive to social media’s emotional effects.

Q: What’s the difference between passive and active social media use?
A: Passive use means scrolling or lurking without interacting, which raises social anxiety. Active use involves posting, commenting, or messaging, which encourages connection and communication skills that help protect emotional well-being.

Q: What does it mean to be “chronically online”?
A: Being chronically online means your mood, attention, and sense of self are heavily shaped by online activity. It often includes compulsive checking, difficulty being present offline, and using content or shopping to cope with stress.

Q: What are simple ways to reduce social media stress without quitting entirely?
A: Start by tracking your screen habits, turning off nonessential notifications, creating screen-free time, and prioritizing real-world connections. Small, consistent changes can break the stress-scroll cycle and help you feel more grounded.

Long ago, before refrigeration was invented, early humans preserved their food in different ways. One of the most common methods is drying meat, fruit, and vegetables under the sun. Pickling, curing, and fermenting were also used, depending on a particular culture’s practices. All the same, the goal was to prevent their food supply from spoiling so that they didn’t have to consume them immediately.1

As industrialization expanded and the need for immediate access to food grew, companies began experimenting with chemicals to extend shelf life of their products. Examples include the use of nitrites, sodium benzoate, and sulfites.2 Over time, more preservatives were added to the food supply, prolonging the shelf life of processed goods so they can be shipped to consumers all over the world.

However, this gradual expansion of chemical additives has far-reaching consequences. Today, there are at least 950 substances in the American food supply that are actually banned in Europe due to their possible health effects, CBS News reports. And the worst part is that these ingredients are not required to be listed on product labels.3

As awareness of the impact of ultraprocessed foods on human health rises, so does the scrutiny of the ingredients used in their manufacturing. Research has linked them to rising rates in chronic disease,4 and a new study noted that the very preservatives Big Food uses to extend shelf life of their products is causing cancer.5

Higher Preservative Intake Tracks with Higher Cancer Rates

A study published in The BMJ examined how everyday exposure to food preservatives influences cancer risk. Researchers analyzed long-term dietary data from the French NutriNet-Santé cohort, a large prospective study designed to follow people over time and observe how diet links to disease development.6

The team focused on preservative additives as a category, then broke them down into specific chemical groups and individual compounds. The reason for following this angle was simple: No study had completely focused on preservatives as a root cause for disease, despite their prevalence in the food supply.

• Key findings of the study — Participants came from the general adult population, which included both men and women with diverse dietary patterns and health backgrounds. Over a follow-up period that averaged 7.57 years, the researchers recorded new cancer diagnoses and compared them against levels of preservative intake.
The findings were clear — people who consumed more preservatives had higher rates of overall cancer and breast cancer. This association remained after accounting for factors such as age, body weight, physical activity, smoking, alcohol intake, and overall diet quality.
• The study separated preservatives into antioxidant and non-antioxidant categories — Non-antioxidant preservatives showed the clearest signal. Higher intake of this group tracked with higher overall cancer risk and higher breast cancer risk. Within that category, sorbates and sulfites stood out.
Potassium sorbate, a compound commonly used to prevent mold growth in packaged foods, and potassium metabisulfite, often used in processed foods and beverages, each showed positive associations with cancer incidence.
• The link between sodium nitrite and prostate cancer — Sodium nitrite often appears in processed meats to preserve color and prevent bacterial growth. Men with higher intake showed higher prostate cancer incidence compared to those with lower exposure.
• The results followed a dose-response pattern — As preservative intake increased, cancer risk increased alongside it. In practical terms, this means every packaged snack, every preserved deli meat, every shelf-stable convenience food adds another brick to a wall of cumulative risk.
• The paper also compared preservative effects with broader food patterns — Preservatives often appear in ultraprocessed foods, yet the authors adjusted for overall ultraprocessed food consumption. Even after doing so, preservative intake retained its association with cancer outcomes. This comparison tells you that preservatives themselves deserve closer studying, not only the general category of processed foods.
The study also explored the mechanisms to clarify these associations. One aspect involves nitrosation chemistry. Nitrites and nitrates convert in the body to form N-nitroso compounds, which are carcinogenic.7
• Another mechanism is oxidative stress and inflammation — Oxidative stress refers to an imbalance between damaging molecules and the body’s ability to neutralize them. Considering this, the paper cited experimental evidence showing that some preservatives trigger inflammatory signaling and oxidative injury in cells. Chronic inflammation creates an environment where damaged cells survive and multiply, a known contributor to cancer development.
• Concerns about microbiome disruption were also raised — Preservatives often serve antimicrobial roles by design. Inside the gut, this antimicrobial action alters bacterial populations and weakens the gut barrier. When the gut microbiome loses its integrity, bacterial toxins move into your bloodstream easier, driving systemic inflammation.
• An implication of the findings — The authors acknowledged that their observational research does not prove a direct causation. However, they stressed that consistency across additive categories, dose-response relationships, and alignment with toxicological data strengthen confidence in the findings. Still, the results warrant action even without absolute proof, because the exposure is so widespread and the disease outcomes carry high stakes for the public.

Preservatives Track with Rising Diabetes Risk

If preservatives increase the risk of cancer, what other chronic diseases can they fuel? A companion study from the same research team, now published in Nature Communications, looked at metabolic health and noticed similar patterns. Using the same dataset from the French NutriNet-Santé cohort, the researchers followed participants over time, tracked detailed dietary records, and identified new cases of Type 2 diabetes as they occurred.8

The goal was to isolate preservative exposure and see whether it predicted diabetes risk beyond known factors such as body weight, physical activity, and overall diet quality. The study population included adults from the general community, many of whom entered the study without diagnosed metabolic disease. Over a follow-up period that averaged 8.05 years, higher preservative intake consistently aligned with higher incidence of Type 2 diabetes.

• Effect of total preservative exposure — Again, as overall intake increased, diabetes incidence rose hand in hand. When the authors examined preservative subgroups, non-antioxidant preservatives again showed the strongest association.
Within this category, sorbates stood out, particularly potassium sorbate. Individuals with higher intake of this additive experienced a higher rate of Type 2 diabetes compared with those who consumed less. Potassium sorbate appears in a wide range of packaged foods marketed as stable, which makes exposure easy to overlook in daily life.
• Risk goes up over time — Diabetes cases accumulated gradually across years of follow-up, aligning with sustained exposure rather than short-term dietary changes. The data suggest that consistent preservative intake acts as a chronic stressor rather than an acute trigger.
• Differences across participant groups — Diabetes associations appeared stronger among individuals with otherwise balanced diets. This challenges the assumption that generally healthy eaters remain protected if they still rely on packaged foods with additives. Even when the rest of the diet looked favorable, preservative exposure tracked with diabetes incidence.
• Mechanistic explanation of the findings — The authors discussed several biological pathways supported by experimental evidence. One pathway involves gut microbiota disruption. Preservatives suppress bacterial growth by design. In the gut, this shifts microbial balance, weakens the intestinal barrier, and increases systemic inflammation. Chronic low-grade inflammation interferes with insulin signaling, meaning cells stop responding efficiently to insulin’s message to absorb glucose.
Another mechanism involves oxidative stress and metabolic signaling. Experimental data cited in the paper show that certain preservatives increase oxidative markers and impair glucose handling in tissues. Over time, this disrupts how muscles and the liver manage blood sugar, setting the stage for insulin resistance.
• The consequences of unchecked consumption — Type 2 diabetes increases risk of heart disease, kidney failure, vision loss, and nerve damage.9 Because diagnosis often occurs late, prevention hinges on identifying modifiable exposures early. Preservatives represent one such exposure because they appear across many foods and remain invisible unless you read labels carefully.

By pointing out preservatives as a distinct factor, this study presents a shift on how you think about the progression of diabetes. Simply put, risk does not hinge solely on the consumption of refined sugar or weight gain, although those certainly play a part, too. Chemical additives built into the food supply influence how your body handles glucose over the long-term.

Lower Your Exposure to Harmful Food Additives with These Tips

Health authorities have allowed countless preservatives into the food supply without proper safety testing, but that doesn’t mean they’re unavoidable. Here are my recommendations to help you protect yourself and your loved ones:

1. Steer clear of ultraprocessed foods — Ultraprocessed foods contain long ingredient lists filled with unfamiliar terms, which are most likely loaded with substances your body was never meant to process, and that includes preservatives. In addition, these products rely heavily on other chemicals, such as emulsifiers and artificial flavorings that disrupt metabolic function and compromise gut health.
Focus instead on whole, minimally processed foods such as grass fed meats and dairy, fresh fruits and vegetables, and healthy carbohydrate sources like white rice. The simpler and more natural the ingredients, the better they support your health.
But here’s another thing about ultraprocessed foods — they’re loaded with linoleic acid (LA), which is another good reason to avoid them in the first place. As I noted in my study, published in Nutrients, excess LA intake affects your cellular health, leading to chronic disease.
I recommend you minimize your LA intake to less than 5 grams per day, but if you can get it to below 2 grams, that’s even better. To help you monitor your intake, sign up for the upcoming Mercola Health Coach app. It contains the Seed Oil Sleuth, which is a feature that will calculate the total LA in your food to a tenth of a gram.
2. Prioritize eating a clean, organic diet when possible — Organic foods are far less likely to contain chemical food additives, synthetic pesticides, or hormone-disrupting compounds. Whenever you can, choose organic versions of produce, leafy greens, fruits, and meats.
Organic certification standards restrict the use of artificial dyes, preservatives, and flavor enhancers, helping reduce your overall exposure to hidden toxins.
But what if organic food is out of your budget? I recommend you browse through the Environmental Working Group’s (EWG) Shopper’s Guide to Pesticides in Produce.10 It contains a list of fruits and vegetables that contain the lowest and highest levels of detected pesticides based on their testing.
3. Learn how to read ingredient labels — Many harmful additives are concealed behind misleading names. Artificial sweeteners such as aspartame, preservatives like BHT, potassium sorbate, sodium nitrite, and emulsifiers including polysorbate 80, have all been associated with gut dysfunction and metabolic issues.
Get into the habit of scanning ingredient lists and avoiding products with vague terms like “natural flavors” or “modified food starch.” If an ingredient is unfamiliar, research it before consuming the product.
4. Use safer food packaging and storage methods — Chemical exposure doesn’t stop with what you eat — it also comes from what your food touches. Plastic containers, particularly those containing bisphenol A (BPA) or phthalates, can leach hormone-disrupting chemicals into food. Opt for glass or stainless steel containers for storage and reheating. Never reheat leftovers in plastic, as heat accelerates the release of toxic compounds.
5. Prepare more meals at home — Restaurant meals and packaged foods tend to contain the highest concentrations of preservatives, emulsifiers, artificial colors, and industrial vegetable oils high in LA.
Cooking at home allows complete control over ingredients and preparation methods. Use grass fed butter or ghee in place of vegetable oils, and skip processed seasonings loaded with additives. Making meals from scratch not only reduces chemical exposure but also supports better digestion, sustained energy, and long-term cellular health.

Frequently Asked Questions (FAQs) About the Link Between Preservatives and Rising Cancer Rates

Q: How did humans preserve food before modern preservatives existed?
A: Before refrigeration, people relied on drying, fermenting, curing, and pickling to preserve food. These traditional methods extended shelf life without synthetic chemicals or long-term health tradeoffs.

Q: Why did chemical preservatives become so common in modern food?
A: Industrialization created demand for long shelf life. Manufacturers added chemicals like nitrites, sulfites, and benzoates to stabilize food and maximize distribution efficiency.

Q: What does research show about preservatives and cancer risk?
A: Data showed that higher preservative intake linked to higher cancer rates, especially breast and prostate cancer, with risk increasing as exposure increased over time.

Q: How are food preservatives linked to Type 2 diabetes?
A: Research showed that higher preservative intake tracked with higher diabetes incidence, independent of calories, weight, or sugar, pointing to additives as a metabolic stressor.

Q: What practical steps reduce preservative exposure and health risk?
A: Avoid ultraprocessed foods, read ingredient labels carefully, choose whole and organic foods when possible, store food in safer containers, and prepare more meals at home to limit additive intake.

Test Your Knowledge with Today’s Quiz!

Take today’s quiz to see how much you’ve learned from yesterday’s Mercola.com article.

Which widely prescribed U.S. pain medication is often considered safer than oxycodone or morphine?

Ibuprofen

Tramadol

Tramadol is a synthetic opioid with over 30 million U.S. prescriptions yearly and is often viewed as a middle ground between strong opioids and OTC pain relievers. Learn more.

Acetaminophen
Morphine

The water dispenser in your office doesn’t exactly scream “health hazard.” It’s where you fill your bottle, chat with coworkers, or take a quick breather between emails.1 It looks clean enough, and most of us assume it’s a safer bet than whatever comes out of the tap.

The same goes for the ones sitting in our homes. Whether it’s a countertop system or a big, bottle-fed machine, it feels like a small upgrade — something that should make our drinking water cleaner. But here’s the part no one expects: These everyday dispensers may be hiding more than they let on.

Water Dispensers May Contain More Bacteria Than Tap Water
A global review published in AIMS Microbiology2 examined whether commercial water dispensers deliver cleaner, safer water than tap. The researchers analyzed more than 70 studies across multiple countries, comparing bacterial contamination, water quality indicators, and the effectiveness of cleaning protocols. Their findings raise serious public health concerns — especially for workplaces and public-use systems.

The team reviewed data from Europe, the U.S., Canada, Malaysia, Brazil, and other countries, evaluating point-of-use (POU) and bottled dispenser systems. Across every region, they found that dispensers frequently had more microbial contamination than the municipal tap sources feeding them.3

• Tap water often had fewer bacteria than dispenser water — Across countries, dispensers repeatedly showed higher levels of harmful bacteria. For example, in Brazil, 76.6% of dispenser samples contained coliforms compared to just 36.4% of tap samples. In Arizona, 73% of Water Vending Machines (WVMs) exceeded EPA limits for bacterial growth. These consistent findings point to a systemic hygiene issue in dispenser systems, not the water supply itself.4

• Biofilm are abundant in water dispensers — These are structured microbial communities that accumulate inside water dispensers and are perfect breeding grounds for organisms. Slippery and slimy, biofilms continuously release planktonic cells and metabolic byproducts into the water (I’ll discuss biofilms in detail in the next section).

• Disinfection isn’t done often enough — The study recommends cleaning every two to four weeks, or even weekly for high-use systems. However, most commercial dispensers don’t follow this schedule.

“You’ve got to clean the tubes and change the filters regularly,” said Ryan Sinclair, Ph.D., M.P.H., an environmental microbiologist from Loma Linda University and the study’s lead investigator. “Filtering out residual chlorine that’s in water makes an ideal situation for bacteria to grow.”5

• Dangerous bacteria threaten vulnerable populations — Pathogenic organisms like Pseudomonas aeruginosa, Staphylococcus, Candida, and Klebsiella were all found in dispenser samples and soda fountains. These bacteria can cause pneumonia, bloodstream infections, and gastrointestinal illness, especially in children, the elderly, or immunocompromised individuals. Some samples even showed genetic material from disease-causing strains.6

• Heterotrophic plate count (HPC) levels exceeded safety limits in most cases — HPC levels refer to a general measure of bacterial growth in water. When HPC levels rise, it signals that the dispenser can quickly become a breeding spot for bacteria — including harmful species — especially when the machine isn’t cleaned or maintained regularly.

In the United States, 73% of water-dispenser samples had HPC levels above the Environmental Protection Agency’s (EPA) recommended limit of 500 colony-forming units per milliliter (CFU/mL). Similar results were reported in the United Kingdom, Iran, and Brazil.7

• Solutions require better design and oversight — The study recommends incorporating biofilm-resistant materials, using nanoparticle-infused surfaces, and adopting routine hydrogen peroxide disinfection protocols. However, the authors caution that technology alone is not enough.8

Here’s a quick overview of the most common bacteria and microbes that were found during the study:9

Bacteria/Microbe
What it can do
Why it’s a problem in dispensers

Coliform bacteria
A group of bacteria used to detect possible fecal contamination
Found in up to 76.6% of dispenser samples in Brazil — signals hygiene failure

Pseudomonas aeruginosa
Can cause pneumonia, skin rashes, and urinary tract infections
Grows in wet, warm environments like tubing and spigots

E. coli (Escherichia coli)
Some strains can cause diarrhea and serious foodborne illness
Detected in systems where filters weren’t maintained

Staphylococcus
Can cause skin infections, food poisoning, and bloodstream infections
May spread through shared nozzle contact or poor cleaning

Klebsiella
Linked to pneumonia and hospital-acquired infections
Found in both water samples and internal dispenser parts

Candida (yeast)
Can cause oral thrush and yeast infections
Indicates broader microbial overgrowth in moist, unclean conditions

Heterotrophic plate count (HPC) bacteria
General measure of microbial growth — not always harmful but high levels suggest poor sanitation
73% of U.S. samples exceeded the EPA safety limit of 500 CFU/mL

Legionella (only on occasion)
Causes Legionnaires’ disease — a severe lung infection
Rare but dangerous, especially in stagnant or heated water systems

Why You Should Pay Attention to Biofilms
Biofilms are slimy layers made when bacteria or fungi stick to a surface and form a community. They can form on any area that stays moist, such as river rocks, hospital catheters, water bottles — and even on your teeth. Once established, biofilms act as protective layers that help bacteria resist cleaning, disinfectants, and even antibiotics.10

According to a recent Nature Communications11 study from UC Riverside, there are specific features of biofilms that help explain why they stick around so easily — insights that matter more to your daily routine than you might expect.

• Biofilms act like a fortress for bacteria — Once microbes attach to the surface, they create a glue-like shield that keeps them anchored and safe. This makes cleaning less effective and infections harder to treat.

• They cling to surfaces using hair-like structures called fimbriae — Fimbriae help bacteria grab onto plastics, metal, or rubber — common materials in water dispensers, tubing, and spouts. Without these structures, bacteria can’t begin forming a biofilm.

• Standard cleaning methods often don’t reach the biofilm layer — Even after disinfection, bacteria in biofilms can survive and grow back within days. That’s why regular scrubbing and deep cleaning are necessary — especially for high-use machines.

• Biofilms create long-term hygiene risks in shared environments — From hospital tools to soda fountains and office water dispensers, any surface that stays damp and is touched frequently can become a biofilm breeding ground without proper upkeep.

How to Clean a Water Dispenser
Whether at home or in your office, the water dispenser you’re using needs regular cleaning to prevent biofilms from forming. The good news is that keeping it clean doesn’t require anything fancy — just a few basic supplies, some attention, and a bit of consistency.12

1. Unplug the dispenser and remove the bottle or shut off the valve — Always turn off the unit before cleaning. For bottom-load or top-load units, remove the bottle and check for spills. For filtered models, turn off the water supply valve and remove the filter if needed. Another tip: Do not use bleach on water cooler systems with a hot water dispenser.13

2. Select a safe cleaning solution — Use either a diluted bleach mixture or a simple vinegar solution. For bleach, mix a tablespoon of unscented bleach with 1 gallon of water. For vinegar, combine white vinegar and water in a 1:1 ratio. Never mix bleach and vinegar. Bleach disinfects quickly, while vinegar is effective for removing scale and odor.

3. Fill the reservoir and internal lines with the solution — Carefully pour your chosen cleaning solution into the dispenser’s reservoir, allowing it to run through the internal lines. Let it sit for 10 minutes if you’re using bleach, or 20 to 30 minutes if you’re using vinegar.

4. Flush the system through both cold and hot taps — Run some of the cleaning solution through each tap so it moves through all the internal parts of the dispenser. Then scrub the inside with a clean bottle brush, paying extra attention to corners and the spigot area (the small faucet on the front of the dispenser where the water comes out).

5. Drain, rinse, and repeat until there’s no odor — Drain all remaining solution, then flush the system with clean drinking water at least two to three times to ensure no cleaning agents remain. If you still smell bleach or vinegar, flush again.

6. Clean the outside and drip tray, then reassemble — Wipe down the nozzles, drip tray, buttons, and bottle neck (for top/bottom-load units). If the unit uses a filter, reinstall or replace it. Dry the unit completely before plugging it back in.

6 simple steps to clean a water dispenser

1. Wipe the exterior surfaces at least once a week.

2. Deep-clean the reservoir and lines every two to four weeks.

3. Use vinegar or diluted bleach only — never together.

4. Replace filters as your manufacturer recommends.

5. Rinse well after cleaning until no odor or taste remains.

6. Track cleaning dates to prevent biofilm from returning.

Can UV Disinfection Machines Replace a Good Cleaning?

If you’ve ever been curious about UV disinfection and whether it actually makes water safer, you’re not alone. UV systems offer a chemical-free, energy-efficient way to inactivate microorganisms, including chlorine-resistant ones like Giardia and Cryptosporidium.

They’re easy to maintain and don’t alter your water’s taste or smell. However, UV only targets microbes, not chemicals, and it doesn’t stop biofilm from forming on surfaces. It’s best used as a helpful extra layer of protection, not a substitute for routine cleaning.14

People often prefer vinegar or bleach because each offers a simple, reliable way to clean different kinds of messes. Vinegar’s mild acidity is strong enough to dissolve mineral deposits and stains without harming most surfaces, making it a gentle everyday option.15 Bleach, on the other hand, is valued for its powerful ability to kill bacteria, fungi, and viruses quickly.16 They give users effective, affordable cleaning choices for a wide range of needs.

Both vinegar and bleach can help clean water dispensers, but they work in different ways. This table shows when each option makes the most sense.

Method
Pros
Cons
Best for

Vinegar (1:1)
Good on mineral scale; low odor after flush; gentle on many plastics
Slower on microbes; needs longer contact
Light bioburden + descaling maintenance

Bleach (~50 to 100 ppm)
Faster broad-spectrum kill; widely validated in food-service
Should be flushed thoroughly; can corrode metals/rubber if over-strong or prolonged
Periodic sanitizing, high-use environments

Frequently Asked Questions (FAQs) About Water Dispenser Safety

Q: Are office water dispensers safe to drink from?

A: They can be, but only if they’re cleaned and maintained regularly. Studies show many office dispensers exceed bacterial safety limits when cleaning schedules are inconsistent, allowing biofilms and microbes to build up inside.

Q: How often should you clean a water dispenser?

A: Most experts recommend deep cleaning every 2 to 4 weeks, and weekly for high-use office or public dispensers. Quick wipe-downs of nozzles and drip trays should be done weekly or even daily.

Q: Do UV water dispensers kill bacteria?

A: UV systems can reduce some microbes in flowing water, but they don’t stop biofilms from forming on internal surfaces. They should be used as a supplement — not a replacement — for routine cleaning.

Q: Is tap water safer than water from a dispenser?

A: In many cases, yes. Studies have found dispensers often contain higher bacterial levels than the tap water feeding them when upkeep is poor.

Q: What bacteria grow in water dispensers, and why does biofilm matter?

A: Common microbes include coliform bacteria, Pseudomonas aeruginosa, E. coli, Staphylococcus, and Klebsiella. These thrive because biofilms — slimy bacterial layers — protect germs from cleaners and let them regrow quickly.

Q: Can Legionella grow in water coolers?

A: It’s uncommon but possible, especially in systems with stagnant water, warm temperatures, or poor maintenance. While not a central finding in most dispenser studies, it’s a known risk in improperly managed water systems.

Q: What’s the best way to sanitize a dispenser: vinegar or bleach?

A: Both work when used correctly. Vinegar is best for light buildup and mineral scale, while diluted bleach works faster for killing bacteria in high-use settings. Never mix them, and always rinse thoroughly.

Q: Do filters on dispensers prevent bacterial growth?

A: Not by themselves. Filters can improve taste and reduce certain contaminants, but if they aren’t replaced on schedule, they can become places where bacteria grow. They work properly only when paired with regular cleaning.

Parkinson’s disease is a progressive neurodegenerative disorder characterized by tremor, muscle stiffness, slowed movement, balance problems, and changes in thinking and mood. As the disease advances, many people also experience memory loss, reduced attention, depression, and anxiety, which often erode independence faster than movement symptoms alone.

This cognitive decline is overlooked far too often, even though it strongly predicts quality of life and long-term disability. If Parkinson’s remains unmanaged, the combined motor and cognitive burden accelerates loss of mobility, increases fall risk, and drives earlier need for assisted care. Globally, Parkinson’s affects millions, and risk rises sharply with age.

Research summarized in the Journal of Alzheimer’s Disease reports that roughly 1% of adults ages 65 to 69 live with Parkinson’s disease, rising to about 3% among those age 80 and older.1 When thinking speed slows or memory falters, daily tasks such as driving or handling finances become harder, even when tremor remains mild.

This leaves many searching for options that support both movement and cognition without adding side effects. Ideally, the strategy should activate multiple brain systems at once, because Parkinson’s doesn’t affect a single pathway. Movement, rhythm, memory, attention, and emotional engagement all matter when the goal is long-term brain resilience.

This explains why a long-term community study published in the Journal of Alzheimer’s Disease deserves attention.2 By tracking people with Parkinson’s who engaged in dance for years and comparing them with inactive peers, the researchers uncovered insights that reshape how movement fits into brain protection and cognitive health.

Dance Rewires the Parkinson’s Brain Over Time

The observational study tracked adults with Parkinson’s disease who attended weekly community dance classes and compared them with a matched group that remained physically inactive.3 Researchers focused on changes in thinking ability and walking performance, two areas that usually decline steadily as Parkinson’s progresses. Instead of short-term results, this study examined what happens when movement becomes a long-term habit rather than a brief intervention.

The dance group included adults around age 70 with early-stage Parkinson’s who participated in a structured weekly program for up to six years. A comparison group with similar age, sex, and disease severity was drawn from a large Parkinson’s research database, but these individuals did not engage in regular physical activity. This design allowed researchers to isolate how ongoing movement affected brain and motor outcomes over time rather than comparing athletes to sedentary adults.

• Cognitive scores improved in dancers while non-dancers steadily declined — After about two years of weekly dance participation, the dance group showed significantly higher cognitive scores than the inactive group, with differences remaining clear through multiple follow-up years.
Between 2016 and 2018, dancers consistently outperformed non-dancers on standardized thinking tests, while the reference group showed worsening scores across the same period. This means consistent movement changed the expected trajectory of mental decline rather than simply slowing it briefly.

• Dance targets brain regions responsible for attention, planning, and memory — Although the study measured overall thinking ability, the authors linked improvements to functions commonly affected in Parkinson’s, including attention, executive function, and memory. These skills control everyday actions such as following conversations, planning steps, and managing daily routines. By improving these abilities, dance supported independence rather than focusing only on symptom relief.
• Time mattered more than intensity, reinforcing that consistency beats pushing harder — Cognitive differences between dancers and non-dancers didn’t appear immediately. Significant benefits emerged after roughly two years of weekly participation and persisted as long as engagement remained steady.
When attendance dropped near the final year, the statistical strength of the findings weakened, highlighting that ongoing participation drove results. This reinforces a simple rule you can use: small, regular efforts protect your brain better than short bursts of effort followed by inactivity.

• Dance helped stabilize movement, even for those starting with greater gait challenges — At baseline, the dance group actually had worse walking ability than the inactive group. Despite that disadvantage, dancers maintained more stable gait over time, while the inactive group showed significant deterioration by later years. This matters if you already feel stiff or slow, because it shows that starting “behind” doesn’t block long-term benefit.

Dance Activates Multiple Brain Systems at Once

Dance combines physical movement, balance, rhythm, memory, emotional engagement, and social interaction in a single activity.4 Instead of isolating muscles or heart rate, it forces your brain to coordinate timing, recall sequences, adjust posture, and respond to music. That combination stimulates widespread brain networks rather than a single pathway.

• Researchers link long-term dance to neuroplasticity and brain reorganization — Neuroplasticity refers to your brain’s ability to reorganize itself by strengthening existing connections and forming new ones. The study linked dance participation to this adaptive process, noting prior research showing changes in motor, sensory, and cognitive brain regions after dance training. Repeated coordinated movement trains your brain to operate more efficiently under stress.
• Social and emotional engagement amplified the biological effects — The researchers emphasized that dance programs also reduced anxiety and depression in people with Parkinson’s, which directly influences cognitive performance. Emotional engagement increases motivation and adherence, while social interaction reinforces routine. Enjoyment increases follow-through, and follow-through determines long-term brain outcomes.
• Movement that feels purposeful protects thinking ability longer — By preserving cognition and stabilizing movement over years, dance shifted Parkinson’s from an inevitable downhill slide to a condition influenced by daily choices. When movement challenges your brain and remains consistent, it becomes a tool for long-term brain resilience rather than a short-term activity.

How to Protect Brain Energy and Reinforce Cognitive Resilience

Parkinson’s advances fastest when your brain loses energy, coordination, and daily signals that it’s still needed. Rather than focusing on symptom control alone, focus on giving your brain the inputs that preserve function over time. The steps below center on restoring movement-driven signaling, protecting cellular energy, and removing stressors that accelerate decline. If you’re living with Parkinson’s, these actions directly support the systems shown to matter most.

1. Use dance as structured brain training, not casual exercise — Think of dance as neurological practice. Coordinated movement, rhythm, memory, and balance activate multiple brain regions at once, which is why long-term dancers maintained better thinking skills in the study. Choose a style that challenges coordination and recall, not just range of motion. Commit to it weekly. If you’re stiff, slow, or unsteady, that is exactly why dance belongs in your routine. Consistency matters more than intensity.

2. Anchor your week around movement routines your brain expects — Parkinson’s worsens when routines disappear, so schedule movement the same way you schedule meals. Walking on non-dance days, light resistance work, or engaging in tai chi reinforces the signals dance creates. Your brain responds to repetition. Each session reminds your nervous system that coordination, balance, and effort still matter, which slows functional loss.

3. Protect deep sleep so movement-driven gains stick — Look at sleep as the recovery phase for your brain training. Without deep sleep, the benefits of dance and movement fade faster. Keep your sleep and wake times steady. Remove evening light exposure. Make your bedroom dark and cool. If you have fragmented sleep and wake tired, your brain isn’t clearing waste efficiently, which undermines dopamine cell survival.

4. Lower metabolic stress so brain cells keep up with demand — Movement increases energy needs. If your cells lack fuel, the system strains. Eliminate ultraprocessed foods and seed oils first, then rebuild energy with whole-food carbohydrates such as fruit and white rice. Aim for steady intake throughout the day rather than large swings. When fuel delivery improves, brain cells handle coordination and learning with less strain.

5. Reduce environmental pressure and get regular sun exposure — Toxins and chronic stress drain mitochondrial function. Pure water, cleaner air, and simple daily routines lower that burden. I also encourage daily sunlight exposure to support vitamin D levels, which protects brain cells and regulates inflammation.
Your skin is built to produce vitamin D from sunlight, but when your diet is high in seed oils, your tissues accumulate linoleic acid, which breaks down easily under ultraviolet light.

As LA builds up, your risk of burning rises, especially during peak sun hours between 10 a.m. and 4 p.m. Reducing vegetable oils for at least six months lowers that risk and allows your skin to tolerate sunlight more safely. When sunlight is limited, pairing vitamin D3 with magnesium and vitamin K2 supports balance without excess.

Test your vitamin D levels twice a year so you know where you stand. Aim for a range between 60 and 80 ng/mL (150 to 200 nmol/L). These steps work together. Dance gives your brain the challenge it needs. Sleep locks in progress. Nutrition and light supply the energy. When those foundations align, cognitive decline slows and daily function holds longer.

FAQs About Parkinson’s Disease and Dancing

Q: How does dancing help people with Parkinson’s disease?
A: Dancing challenges movement, balance, memory, and attention at the same time. This combination activates multiple brain systems together, which helps preserve thinking skills and stabilize movement better than simple exercise alone.

Q: How often do you need to dance to see benefits?
A: The research showed that weekly participation mattered most. Benefits appeared after about two years of consistent practice and lasted as long as dancing remained a regular habit.

Q: Does dancing help even if Parkinson’s symptoms are already noticeable?
A: Yes. In the study, people who started with worse walking ability still maintained more stable movement over time compared with inactive peers. Starting later or feeling stiff does not block benefits.

Q: Is dancing better than other forms of exercise for Parkinson’s?
A: Dancing stands out because it combines coordination, rhythm, memory, emotion, and social interaction. These elements work together to strengthen brain networks involved in both thinking and movement.

Q: What else supports the brain benefits of dancing?
A: Deep sleep, steady nutrition with enough carbohydrates, lower exposure to seed oils and toxins, and regular sunlight all support brain energy. These foundations help your brain lock in and maintain the gains created by dance.

When you hear the word breathlessness, you might picture someone catching their breath after a quick climb. But for many adults worldwide, it’s more than a momentary lapse: Surveys show that over 10% of adults experience breathlessness,1 underscoring how common the symptom is across everyday life.

For example, in Australia, researchers estimate that at least one in 300 people becomes housebound due to long-term breathlessness, struggling with basic chores or moving around the home.2

With these staunch realities in mind, research groups in different countries are taking a closer look at what drives breathlessness, how people live with it, and how earlier recognition might support better day-to-day health for those affected.

Basic Facts About Breathlessness

Breathlessness, also known as shortness of breath, is the sensation of not getting enough air. Although it’s common to breathe more heavily during exercise, persistent or sudden breathlessness may indicate an underlying health problem — particularly if it occurs at rest or during light activity.3

Acute breathlessness comes on suddenly and may be caused by a new or serious medical problem, such as an asthma attack or allergic reaction. Chronic breathlessness develops gradually and lasts for weeks, months, or even years.

Breathlessness has many possible causes; It may be linked to conditions like chronic obstructive pulmonary disease (COPD), heart disease, or anxiety. Other causes include:

• Lung diseases like asthma, and interstitial lung disease (ILD)

• Heart conditions, such as heart failure or abnormal heart rhythms

• Obesity, poor physical conditioning

• Smoking

• Long-term exposure to air pollution

Other less common causes include anemia, allergic reactions, and complications of diabetes. Breathlessness feels different for everyone. Symptoms can appear suddenly or build slowly over time. People may notice:4

• Feeling like you can’t get enough air

• Tightness in the chest

• Wheezing (whistling sound when breathing)

• Rapid or shallow breathing

• Persistent cough

• Fatigue or feeling very tired

Chronic Breathlessness Extends Hospital Stays and Escalates Costs

Research from Flinders University highlights that chronic breathlessness is a major health issue that often goes unnoticed but has serious consequences. Published in the Australian Health Review,5 the study analyzed data from nearly 12,000 Australian patients and found that ongoing breathing difficulties are one of the strongest predictors of higher hospital use and poorer quality of life.6

• Doctors tracked breathlessness scores and hospital visits — Researchers compared how severe patients’ breathing problems were during routine general practice visits with later hospital records to see whether worse breathlessness led to earlier admissions and longer hospital stays.

• Chronic breathlessness tied to extended hospital care — Patients with chronic breathlessness were admitted sooner and spent more time in the hospital, even after accounting for age, comorbidities, and hospital factors. Lead author Professor David Currow, Strategic Professor, Flinders Ageing Alliance, explained:

“Longer hospital stays increase costs, reduce bed availability, and intensify emergency department pressures. In Australia alone, chronic breathlessness is estimated to cost more than $12 billion annually in healthcare and societal expenses, a figure expected to rise with an ageing population and increasing rates of chronic illness.”

• How does it affect patients? Chronic breathlessness is not an easy burden to bear and is often overlooked. Currow states that it can disrupt nearly every aspect of daily life, contributing to disability, anxiety, depression, and even reduced ability to work.

“People often adapt by avoiding exertion, which leads to further physical decline. Yet this symptom remains largely invisible in clinical consultations, often dismissed as an inevitable part of illness rather than a treatable condition,” he explained.

• Priority actions to improve outcomes — The study recommends four priority actions:

◦ Routine screening and documentation so chronic breathlessness is consistently identified as a “sixth vital sign” in emergency and inpatient care.

◦ Accurate reporting in medical records to strengthen data quality.

◦ Early intervention research to determine whether better primary-care management can reduce emergency admissions.

◦ Hospital process review to understand why these patients face delays and longer stays.

The findings underscore that chronic breathlessness needs to be considered a serious condition, not an unavoidable side effect of aging or illness. Currow emphasizes that “By recognising and managing it more effectively, we can improve quality of life. Understanding the drivers for these longer lengths of stay is a critical next step.”

Can Breathlessness Scores Predict Your Chances of Ending Up in the Hospital?

A U.K. cohort study published in BMJ Open Respiratory Research7,8 explored whether a simple breathlessness score recorded in primary care could reliably identify people at high risk of emergency hospital visits.

Breathlessness often appears early in illness, yet it has rarely been used as a structured clinical tool. This study aimed to change that by examining how a standardized breathlessness assessment relates to future hospital use.

• A large study using routine clinical records — Researchers analyzed health data from 16,948 adults whose breathlessness was formally graded using the Medical Research Council (MRC) Breathlessness Scale. They focused on 11,911 people who eventually experienced an unplanned hospital admission, examining how breathlessness severity tracked with later healthcare use.

• How the MRC breathlessness test works — The study utilized this test, which, unlike a laboratory test or imaging scan, measures breathlessness based on functional ability. Each grade corresponds to a specific, easy-to-understand description:9

◦ Grade 1 — Breathless only with heavy exercise

◦ Grade 2 — Breathless when hurrying or walking uphill

◦ Grade 3 — Walks slower than peers or stops after a mile

◦ Grade 4 — Stops after 100 meters due to breathlessness

◦ Grade 5 — Too breathless to leave the house

• Higher breathlessness scores predicted earlier hospitalization and longer stays — Adults with milder symptoms (MRC 1) went about 1,167 days before their first unplanned admission, while those with MRC 5 were admitted in about 615 days, nearly half the time. Once hospitalized, people with higher scores also stayed longer, even after adjusting for age, body mass index (BMI), smoking status, comorbidities, and deprivation.

• Higher scores revealed clear risk profiles — Severe breathlessness was closely linked with older age, obesity, smoking or past smoking, greater comorbidity burden, and living in more deprived neighborhoods. These factors likely interact over time, making breathlessness a visible signal of deeper health and social challenges.

• Many diagnoses emerged only after admission — Among those eventually given a definitive diagnosis, cardiorespiratory conditions were the most common. COPD accounted for 56% of diagnoses and asthma for 33%, with smaller numbers tied to heart disease, interstitial lung disease, pleural disorders, or lung cancer. For many patients, breathlessness appeared long before these conditions were identified, suggesting missed opportunities for earlier detection.

While the MRC scale had potential, the study authors recognized that more research is needed into this area. “This is the first study to identify an association between recording breathlessness intensity and time to a person’s first unplanned hospital admission and longer inpatient length of stay. Future work must focus on whether interventions can change people’s health service use,” they noted.10

Breathing Exercises to Manage Breathlessness

Breathlessness can be scary, especially if you have a lung condition, a heart problem, or chronic anxiety. But there are small, practical steps you can take to help you feel more in control. The Association of Chartered Physiotherapists in Respiratory Care (ACPRC) offers a patient guide that teaches simple breathing techniques designed to reduce anxiety, ease symptoms, and make everyday activities feel more manageable.11

• Breathing control resets panic and tension — The most basic technique is called breathing control. It helps you calm down during or after a breathless episode by focusing on gentle, relaxed breathing. Sit or lie down in a supported position, breathe in through your nose and out through your nose or mouth, and let go of tension as you exhale.

Try to make each successive exhale longer than the inhale. Closing your eyes can help you focus. Practicing this daily can make your breathing steadier and easier to recover after activity.

• Pursed-lips breathing slows your exhale and eases air trapping — When experiencing shortness of breath, especially with conditions such as COPD, exhaling can seem more difficult than inhaling. Pursed-lips breathing aids by prolonging your exhale, helping prevent air from becoming trapped.

Inhale gently through your nose and then exhale slowly through pursed lips, like blowing out a candle. This technique makes breathing less exhausting and improves the movement of oxygen in and out of your lungs.

• “Blow as you go” helps with lifting, reaching, or standing — This everyday tip reminds you to exhale during effort. Breathe in before the action (like lifting a bag or climbing stairs), then blow out as you move. Exhaling during effort engages your core and reduces strain, much like how athletes exhale while exerting force.

• Paced breathing matches movement with breath — If walking or climbing stairs leaves you breathless, paced breathing may help. Try coordinating your breath with each step — for instance, inhale for one step and exhale for two. Adjust the rhythm to what feels comfortable.

• Deep breathing before activity prevents flare-ups — Instead of waiting until you’re breathless, practice slow, deep breathing to prepare your lungs. Before engaging in activities that normally trigger symptoms — like bending, reaching, or walking — take slower, deeper breaths to help your lungs keep up.

These techniques are most effective with regular practice; that’s why the ACPRC recommends practicing daily. The more familiar you become with them, the more effectively you’ll use them when breathlessness occurs.

How Overbreathing Disrupts the Brain and Body

As people retrain their breathing to support the spine and core, it’s helpful to know that more breath isn’t always better. Pushing deep or frequent breaths can tip the body out of balance.

• Balance, not “more air,” drives efficient breathing — Peter Litchfield, Ph.D., a leading expert in breathing physiology, teaches that effective breathing is about balance, not volume. Real efficiency depends on the natural reflex that already regulates breathing. Problems begin when stress, trauma, or long-held tension override that reflex. Over time, many people develop patterns such as:

◦ Upper-chest breathing

◦ Chronic sighing

◦ Overventilation (breathing too deeply or too often)

These habits disturb the normal balance between oxygen and carbon dioxide (CO2), and can produce the very fatigue, anxiety, and imbalance people are trying to fix.

• CO2 helps keep vessels open and energy steady — CO2 is one of the body’s most reliable vasodilators — it helps blood vessels stay relaxed and open. When CO2 drops from overbreathing, blood vessels constrict, energy dips, and the brain gets less oxygen — the opposite of what “big breaths” are meant to achieve.

• Brain chemistry changes can spark sudden waves of emotion — When your brain isn’t getting enough oxygen and glucose, it shifts into a less efficient way of making energy. This builds up lactate and changes your brain chemistry, which Litchfield says can trigger “disinhibition” — those sudden rushes of fear, anger, or panic that seem to come out of nowhere.

These emotional bursts can feel strangely relieving in the moment, which makes your brain more likely to repeat the same overbreathing pattern. Later, when stress or old memories get stirred up, your body can fall right back into that rhythm, lowering CO2 again and restarting the whole cycle.

• A quick rescue to reset after overbreathing — Litchfield recommends a quick method to determine if low CO2 levels are behind your symptoms: Gently breathe into a paper bag (never use plastic). The bag should not be too small or too large; an ideal size is 6 inches by 15 inches, or 15 centimeters by 38 centimeters.

Breathe into the bag with your mouth and nose covered until you feel better. With each exhale, you expel CO2. By rebreathing the CO2 inside the paper bag, you effectively raise your CO2 level. CO2 plays a direct role in easing breathlessness and panic by stabilizing blood chemistry, oxygen delivery and nervous system signaling.

When CO2 levels drop too low, distress rises. When it returns to a normal range, symptoms often calm. This is not a long-term solution, but it can help restore balance in acute situations when you’re feeling out of breath or panicked.

Since each person takes approximately 20,000 breaths a day, understanding proper breathing is crucial. Read practical tips in “How Proper Breathing Builds Better Strength and Lasting Power.”

Drug-Free Habits That Support Better Breathing

Simple daily choices can either strain your lungs and nervous system, or help them recover. These foundational lifestyle shifts work with your body, not against it.

1. Quit smoking once and for all — Did you know that smoking just two cigarettes a day is associated with a 50% increased risk of heart disease? Smoking constantly irritates and inflames the airways, making every breath more effort than it needs to be. Avoiding cigarettes — or even exposure to secondhand smoke — takes a huge load off your lungs, allowing them to repair and breathe more freely over time.

2. Improve your diet so you can breathe easier — A good diet is one of the easiest ways to support your breathing. It keeps your energy up and can help control conditions like diabetes or anemia that worsen breathlessness.

One helpful change is to cut back on seed oils like soybean, canola, corn, sunflower, safflower, which are high in linoleic acid (LA) and can fuel inflammation. Keep your LA intake low — ideally below 5 grams a day — and choose more stable fats like ghee, coconut oil, or beef tallow.

3. Try rhythmic yoga breathing to settle your system — Rhythmic breathing is simply inhaling and exhaling at a steady pace. It gives your nervous system something predictable to follow, which helps your heart rate slow down, and your muscles release some of their tension.

4. Use mindfulness techniques to help you relax — Stress and anxiety can make breathlessness feel much worse, so learning ways to calm your system can really help. Techniques like Emotional Freedom Techniques (EFT) and tai chi, a slow, flowing movement practice, can ease tension and help you feel more in control of your breath.

Frequently Asked Questions (FAQs) About Chronic Breathlessness

Q: What is breathlessness?

A: Breathlessness, also called shortness of breath, is the feeling that you can’t get enough air. It can happen during activity or at rest and often means your lungs, heart, metabolism, or nervous system are under strain.

Q: Why is chronic breathlessness a serious health issue?

A: Chronic breathlessness means breathing difficulty that lasts for weeks or longer. Studies show it’s linked to disability, anxiety, depression, and longer hospital stays, even when other diseases are already being treated.

Q: Can breathlessness show up before a diagnosis is made?

A: Yes. Research found breathlessness often appears years before conditions like chronic obstructive pulmonary disease (COPD), asthma, or heart disease are formally diagnosed, making it an early warning sign that’s often missed.

Q: What is the MRC breathlessness scale?

A: The Medical Research Council (MRC) Breathlessness Scale is a simple tool doctors use to grade breathlessness based on daily activity, from breathless only with heavy exercise to being too breathless to leave the house.

Q: Why can breathing too much make symptoms worse?

A: Overbreathing lowers carbon dioxide (CO2) levels in the blood. CO2 helps keep blood vessels open, so when levels drop, less oxygen reaches the brain, which can trigger fatigue, dizziness, anxiety, and panic.

Tramadol, a synthetic opioid, is one of the most widely prescribed pain medications in the U.S., with more than 30 million prescriptions written each year. It’s often considered “safer” than stronger opioids like oxycodone or morphine, yet more effective than over-the-counter options such as Tylenol or ibuprofen. That “middle ground” reputation has made it a routine part of care for people with chronic pain.1

For years, tramadol has been handed out in emergency rooms, pain clinics, and primary care offices with relatively little hesitation. But that long-standing trust is starting to shift. An analysis conducted by a research team in Denmark has called its safety and effectiveness into question, raising concerns about how well it really works and at what cost.2 If you’re currently using tramadol, or it’s been recommended to you, it’s worth examining the evidence more closely.

What Is Tramadol and How Does It Work?

Tramadol was first developed in the early 1960s in Germany and later approved for use in the United States in the mid-1990s. It entered the U.S. market as a non-scheduled medication, meaning it was not initially classified as a controlled substance. This designation reflected the belief that tramadol carried a lower risk of misuse compared to other opioids.3,4,5

• Reclassified after rising reports of misuse — In 2014, after growing reports of abuse and dependency, the U.S. Drug Enforcement Administration reclassified it as a Schedule IV controlled substance, a category that recognizes medical use but acknowledges risk of abuse and dependence and imposes prescribing and refill restrictions. However, by that point, tramadol was already widely embedded in pain management.

• Unlike traditional opioids, tramadol works through a dual mechanism — It binds to the same opioid receptors in the brain as drugs like morphine or oxycodone, which helps dull the sensation of pain. But it also inhibits the reuptake of two neurotransmitters — serotonin and norepinephrine — which are involved in mood regulation and the body’s natural pain control pathways.

Think of neurotransmitters as chemical messengers that travel between nerve cells. Normally, after delivering their message, they’re recycled back into the sending cell — that’s “reuptake.” Tramadol blocks this recycling process for serotonin and norepinephrine, leaving more of these mood- and pain-regulating chemicals active in your nervous system.

This second mechanism is similar to how some antidepressants work, which is why tramadol is sometimes referred to as an SNRI-like opioid. That dual action is part of what sets it apart early on and led to the perception that it was both effective and less likely to lead to addiction, respiratory depression, or overdose.

• Tramadol is prescribed for a wide range of pain conditions — It’s often used for moderate to moderately severe pain, either alone or in combination with other nonsteroidal anti-inflammatory drugs (NSAIDs). It has been commonly prescribed for chronic conditions such as osteoarthritis, fibromyalgia, chronic low back pain, and even for premature ejaculation.

• Some people misuse tramadol for its opioid effects — Although it is classified as a Schedule IV drug with lower misuse potential, its label still warns of risks involving misuse and addiction. Its effects may include euphoria and feelings of relaxation, often referred to as a “tramadol high.”

According to the 2022 National Survey on Drug Use and Health, roughly 14.6 million people aged 12 and older used tramadol in the past year, and about 9.4% of them reported using it in ways not directed by a clinician. In that same age group, an estimated 6.1 million individuals were living with an opioid use disorder during the past year.6

While tramadol is less potent than many opioids, that does not make it inherently safer. Lower potency refers to the drug’s ability to produce analgesia at a given dose, not to the likelihood of side effects, complications, or dependency. Newer evidence shows that even at these lower potency levels, tramadol can still carry meaningful risks.

What Did the New Evidence Find About Tramadol’s Benefits vs. Harms?

A 2025 systematic review and meta-analysis published in BMJ Evidence-Based Medicine evaluated the effectiveness and safety of tramadol for chronic pain by analyzing 19 randomized placebo-controlled clinical trials conducted between 1998 and 2024, involving 6,506 adults with a range of chronic pain conditions.7

• Tramadol produced only a slight reduction in pain intensity — Across the included studies, tramadol lowered pain scores by an average of 0.93 points on a 10-point scale compared with placebo. Although statistically significant, this fell short of the researchers’ predefined minimal important difference of 1 point. This means the average change was unlikely to be noticeable or meaningful for most patients.

• Even this modest benefit was based on low-certainty evidence — The researchers described tramadol’s effect as “slight,” and nearly all trials were judged to be at high risk of bias. Design flaws and inconsistencies raised the possibility that benefits were overstated or harms underreported, further weakening confidence in the findings.

• Trials showed no meaningful improvement in daily function or quality of life — Chronic pain treatment aims to improve how you function day to day, including mobility, energy, and overall quality of life. In this analysis, the available trial data were insufficient to demonstrate functional or quality-of-life improvements in people taking tramadol, limiting the clinical relevance of its small reduction in pain scores.

• Serious adverse events were significantly more common with tramadol — The analysis showed that people taking tramadol were more than twice as likely to experience a serious adverse event compared with those receiving a placebo, with cardiovascular outcomes such as chest pain, coronary artery disease, and congestive heart failure accounting for most of the increased risk.

• Non-serious side effects were frequent and disruptive — Nausea, dizziness, constipation, and drowsiness occurred more often with tramadol. Although labeled “non-serious,” these effects commonly interfere with normal functioning and may require additional treatment.

• Researchers noted a higher risk of neoplasms — Neoplasms are abnormal cell growths that may be benign or cancerous. However, because the trials were short in duration, this finding was flagged as uncertain. Longer studies would be needed to determine whether tramadol contributes to cancer risk over time.

Overall, the study concluded that tramadol’s benefits for chronic pain are minimal, while its risks — both serious and non-serious — are significant enough to outweigh those benefits. The study’s authors called for minimizing the use of tramadol and urged clinicians to consider alternative treatments before prescribing it. See the table below for a quick summary of the study’s findings:

Evidence Snapshot: Tramadol vs. Placebo

Wynik
Tramadol vs. Placebo
Uwagi

Pain reduction
Average reduction of 0.93 points on a 10-point scale
Below the 1-point threshold for minimal clinically important difference

Serious adverse events
More than 2x higher with tramadol
Increased risk of cardiac events, including chest pain, heart disease, and heart failure

Common side effects
Higher rates of nausea, dizziness, constipation, and drowsiness
Frequently disruptive to daily functioning; labeled “non-serious” but clinically relevant

Other Tramadol Side Effects to Watch For

Tramadol’s side effects go well beyond occasional nausea or stomach upset. Because it affects multiple systems in your body, it can produce a wide range of adverse events that may influence your safety, quality of life, and even long-term health, such as:8,9,10

1. Seizures — Tramadol is associated with an increased risk of seizures, especially at higher doses or when combined with other medications that lower the seizure threshold (the level of stimulation at which the brain is more likely to trigger a seizure), such as certain antidepressants or antipsychotics. This makes it a higher-risk option for anyone already vulnerable to neurological instability.

2. Serotonin syndrome — Because tramadol influences serotonin levels in the brain, it can contribute to serotonin syndrome when taken with other drugs that affect serotonin, such as selective serotonin reuptake inhibitors (SSRIs). Serotonin syndrome is a serious condition marked by agitation, rapid heart rate, sweating, muscle stiffness, tremor, and confusion.

If left unaddressed, it can lead to high fever, seizures, or loss of consciousness. For this reason, people already taking psychiatric medications need to avoid tramadol.

3. Respiratory depression — Opioids like tramadol can slow breathing by acting on the brain’s respiratory centers. This effect is more likely when tramadol is taken at higher doses or alongside other central nervous system (CNS) depressants such as benzodiazepines, barbiturates, or alcohol. In severe cases, respiratory depression can be life-threatening and may necessitate emergency care.

4. Mood, cognitive, and neuropsychiatric effects — Tramadol’s action on central neurotransmitter systems has been associated with a broad range of mental and behavioral changes. Reported effects include emotional blunting, increased anxiety, episodes of euphoria, agitation, restlessness, hallucinations, abnormal dreams, and uncontrolled excitement.

Cognitive effects such as impaired concentration, memory lapses, and slowed thinking have also been documented, along with more severe psychiatric reactions, including suicidal thoughts or behavior, particularly in people with preexisting mental health conditions or those taking other psychoactive medications.

5. Urinary and kidney-related effects — This may include decreased urine output, painful or difficult urination, blood in the urine, and fluid retention with swelling of the hands, ankles, or feet. These effects are more concerning in people with pre-existing kidney disease.

6. Dependence and withdrawal — With ongoing use, your body may adapt to tramadol’s presence, leading to physical dependence. If tramadol is reduced abruptly or stopped, withdrawal symptoms can occur, which include anxiety, sweating, tremors, sleep disturbances, irritability, and flu-like sensations.

7. Overdose — Tramadol overdose is possible and carries the same fundamental danger seen with other opioids, including slowed or stopped breathing, loss of consciousness, coma, and death. The U.S. age-adjusted death rate involving synthetic opioids like tramadol rose sharply from 0.5 deaths per 100,000 in 2003 to over 22 per 100,000 by 2021.11

Deaths attributed specifically to tramadol poisoning have also been reported in peer-reviewed case series documenting hundreds of fatal tramadol-associated deaths in the medical literature, often involving mixed drug toxicity with other CNS depressants.12

For a deeper look at the risks linked to opioid use, including outcomes that extend beyond overdose, read “Opioid Deaths Continue to Rise Despite Drop in Prescriptions.” For a quick reference, the table below summarizes common tramadol side effects alongside those that carry more serious or life-threatening risks:

Common vs. Serious Tramadol Side Effects

More common side effects
Serious side effects

Headache
Seizures

Dry mouth
Serotonin syndrome

Sweating
Respiratory depression

Fatigue
Overdose

Sleep disturbances
Cardiac complications (e.g., chest pain, heart failure)

Mild confusion or disorientation
Severe neuropsychiatric effects (hallucinations, suicidal thoughts)

Urinary retention or difficulty urinating
Acute kidney complications or fluid overload

Emotional changes (irritability, mood shifts)
Physical dependence and severe withdrawal

How Are Opioids Linked to Fatal Car Crashes?

The danger of opioids extends beyond the risk of side effects or overdose. Since these medications slow reaction time, dull alertness, and affect coordination, they make it harder to stay in your lane while driving, respond to traffic changes, or avoid hazards. These effects are present even at therapeutic doses and are especially concerning when they’re combined with alcohol or other medications that affect the CNS.

• Drug involvement in fatal crashes surpasses alcohol in some data sets — Data compiled by the Governors Highway Safety Association and the Foundation for Advancing Alcohol Responsibility show that in 2015, drugs were involved in 43% of fatal car crashes, a rate higher than the 37% of fatal crashes involving illegal amounts of alcohol. Prescription painkillers are part of that drug-related share.13

• Opioid-positive drivers in fatal crashes increased sharply over two decades — Research has documented a sevenfold rise from 1995 to 2015 in the proportion of drivers killed in crashes who tested positive for opioids. Among male drivers killed, the presence of narcotic pain relievers increased from 1% to 5%, and among women from 1% to 7% over the same period.14

• Prescription opioid use is strongly associated with initiating fatal crashes — A 2019 analysis of more than 18,000 fatal two-vehicle crashes found a significant link between prescription opioid use and crash initiation. The most common driving error was failing to stay in the proper lane. This pattern was consistent across ages and both genders, emphasizing how opioid impairment affects driving performance.15

• Declines in prescribing did not eliminate the risk — Although opioid prescribing has decreased, dangers behind the wheel remain. Yale researchers found that nonfatal crashes involving prescription opioids declined by nearly half between 2014 and 2018, yet fatal crashes did not drop accordingly. This suggests that when opioids are involved in deadly incidents, impairment may be more severe or compounded by other factors.16

For your safety and the safety of others, avoid getting behind the wheel if you’re using opioids, especially when starting a new medication, adjusting your dose, or combining it with other substances. Beyond the dangers for people who may need to drive, there are specific demographics that carry greater vulnerability to tramadol’s harm and warrant added caution.

Who Faces the Highest Risk from Tramadol?

Safety guidance and clinical warnings show that tramadol poses unacceptable risk for certain groups, even when taken exactly as prescribed. In these situations, the likelihood of serious harm is high enough that tramadol should not be used. These include:17

• People with significant breathing problems — Tramadol should be avoided in people with severe asthma, chronic obstructive pulmonary disease, sleep apnea, or other conditions that impair breathing. Because tramadol can suppress respiratory drive, baseline breathing vulnerability increases the risk of dangerous oxygen deprivation, particularly during sleep.

• Children and adolescents in specific settings — Tramadol is not recommended for children below 12 years of age and should not be taken by anyone under 18 following tonsil or adenoid surgery. Serious breathing problems and deaths have been reported in these groups, leading to explicit safety restrictions in prescribing guidance.

• Pregnant or breastfeeding individuals — Use during pregnancy can lead to neonatal opioid withdrawal syndrome, with symptoms such as abnormal crying, tremors, feeding difficulties, and poor weight gain in newborns. During breastfeeding, tramadol use is discouraged because the drug and its active metabolites can pass into breast milk and cause life-threatening effects in infants.

• People with liver or kidney disease — Tramadol is processed by the liver and eliminated through the kidneys, and impaired function in either organ can cause the drug to accumulate. This raises the likelihood of adverse reactions even at standard doses.

• Individuals with a history of seizures or head injury — Because tramadol lowers seizure threshold, prescribing guidance advises caution or avoidance in people with epilepsy, prior seizures, brain injury, or conditions that increase intracranial pressure. Risk increases further when other neurologically active medications are present.

• People taking multiple medications that affect the CNS — Taking tramadol alongside sedatives, tranquilizers, antidepressants, antipsychotics, or other psychoactive drugs increases the risk of dangerous interactions.

• Individuals with a history of substance use disorder — Tramadol carries the same misuse and dependence risks as other opioids, and prescribing guidance highlights increased danger in people with prior drug or alcohol misuse. In these cases, exposure can escalate more quickly and be harder to reverse safely.

• People with certain hormonal or metabolic conditions — Conditions affecting adrenal function, blood sugar regulation, or electrolyte balance warrant caution, as tramadol has been linked to disruptions in these systems during treatment.

Taken together, these precautions show that tramadol requires individualized assessment rather than routine prescribing. For people who fall into these categories, alternative pain management strategies deserve careful consideration before tramadol enters the picture.

What Are Safer Alternatives for Pain Relief?

Given the limited benefits shown in clinical trials and the breadth of documented risks, nondrug and non-opioid approaches deserve consideration for anyone managing chronic pain, not only those at highest risk from tramadol. In many cases, changes in diet, movement, and targeted therapies can meaningfully reduce pain while avoiding the cumulative risks associated with long-term medication use. Here are some safe and effective options you can consider:

1. Acupuncture — This traditional practice involves inserting thin needles into specific points on the body to help regulate pain signals and restore balance in the nervous system. Clinical studies show acupuncture can reduce chronic pain from conditions like back pain, osteoarthritis, and fibromyalgia.18

It’s also been found to stimulate the release of endorphins and modulate inflammatory pathways. When used consistently, acupuncture may lower the need for medication and improve quality of life.19

2. K-Laser therapy — This high-intensity infrared laser penetrates deep into soft tissues, helping to reduce inflammation, stimulate blood flow, and accelerate healing. It’s commonly used for injuries, joint pain, and nerve-related conditions, and has been shown to help reduce reliance on painkillers when used as part of a broader recovery plan.20

3. Physical therapy and posture correction — Guided movement programs that include stretching and strengthening exercises help improve joint function, reduce inflammation, ease strain on overworked tissues, and support healthier movement patterns. Therapists often use diagnostic techniques to pinpoint imbalances and tailor interventions that support long-term healing.21

4. Massage therapy — A comprehensive review in Pain Medicine22 found that massage consistently reduced pain from a range of sources, including musculoskeletal pain, fibromyalgia, and headaches. It performed better than no treatment, and held up well even compared to physical therapy and acupuncture. Massage was also linked to lower anxiety and improved overall well-being, with minimal risk of side effects.

5. Herbal options — Many plant-based compounds have demonstrated anti-inflammatory, analgesic, and antioxidant properties. These include:

• Willow bark
• Ginger
• Turmeric (Curcumin)
• Rose hips
• Devil’s claw
• Boswellia (Frankincense)

• Feverfew
• Ashwagandha
• Black cohosh
• Corydalis
• Rosemary
• Thunder God vine

For a deeper dive into how these herbs work, check out my article “An Herbal Guide to Natural Pain Relief,” where I discuss in detail how these herbs can help ease your symptoms.

6. Nutritional support — Several key nutrients support musculoskeletal health and the body’s anti-inflammatory and pain-modulating systems:

• Magnesium — Helps relax muscles, support nerve function, and reduce pain sensitivity.
• Vitamin D — Plays a role in immune balance and bone health; low levels are linked to heightened pain perception.
• Choline — Supports healthy nerve signaling and neurotransmitter balance. Deficiency may worsen chronic pain symptoms, especially in athletes, vegans, and postmenopausal women.

7. Stress-reducing practices — Chronic stress increases pain by activating the sympathetic nervous system and heightening inflammation.23 Techniques such as mindfulness meditation, breathing exercises, yoga, and tai chi have been shown to ease physical discomfort by calming the nervous system and improving body awareness.

Some approaches focus on helping your body and mind respond more calmly to pain and stress. Biofeedback uses real-time monitoring of signals like heart rate and muscle tension to help you recognize and consciously regulate physical stress responses.24 Cognitive behavioral therapy (CBT) helps you identify unhelpful thought patterns and replace them with strategies that reduce distress and improve coping.25

Emotional freedom techniques (EFT) take a more hands-on approach. The practice involves gently tapping on specific acupuncture meridian points with your fingertips while speaking affirmations. This process helps release emotional tension, calm the nervous system, and restore balance to the body’s energy flow.

8. Daily habits that support pain relief — Small shifts in how you eat, move, and manage stress help lower inflammation, reduce discomfort, and create routines that support steadier, longer-term improvement. These include:

• Keeping daily linoleic acid (LA) intake under 5 grams. That means avoiding industrial seed oils like soybean, corn, canola, safflower, and sunflower oil, and choosing stable saturated fats such as butter, ghee, tallow, or coconut oil.

• Avoiding processed foods made with LA-rich oils, restaurant foods cooked in them, as well as nonorganic chicken and pork. These meats tend to be high in LA thanks to the animals being fed LA-rich grain feed.

• Cutting back on grains and refined sugars to lower inflammation and reduce pain triggers.

• Adding high-quality omega-3 fats like krill oil or wild-caught fish, like Alaskan salmon, into your diet to support anti-inflammatory processes.

• Getting daily sun exposure to maintain healthy vitamin D levels and support immune and neurological health. For safe exposure guidance, review my recommendations in this article.

Tramadol’s risks are often downplayed, but the evidence shows they’re real — and for many people, they outweigh the drug’s modest benefits. Whether you’re managing pain from a chronic condition or recovering from an injury, safer options exist. Staying informed, asking better questions, and making steady changes to how you approach pain can help you avoid unnecessary harm.

Frequently Asked Questions (FAQs) About Tramadol’s Safety

Q: Is tramadol safe for chronic pain?
A: Tramadol is often prescribed for chronic pain, but new research found it only provides a slight reduction in pain scores, falling short of what most people would consider meaningful relief. At the same time, the risk of serious side effects was more than twice as high compared to placebo. For many people, the risks may outweigh the modest benefit, especially when used long-term.

Q: Does tramadol increase heart disease risk?
A: Yes. The BMJ Evidence-Based Medicine meta-analysis found that tramadol was linked to a significantly higher rate of serious cardiovascular events, including chest pain, coronary artery disease, and congestive heart failure. These effects were among the most common serious harms reported across the studies.

Q: Can tramadol cause serotonin syndrome if I’m on SSRI?
A: Yes. Tramadol increases serotonin levels in the brain and can trigger serotonin syndrome when combined with other serotonergic drugs, including SSRIs and certain migraine or psychiatric medications. This serious condition involves agitation, muscle stiffness, rapid heartbeat, confusion, and high fever.

Q: Can I drive after taking tramadol?
A: You should avoid driving while taking tramadol, especially during the early stages of treatment or when your dose changes. Like other opioids, tramadol impairs reaction time, coordination, and alertness. Opioid use has been linked to a sharp rise in fatal car crashes, and tramadol is included in that risk category.

Q: Who should avoid tramadol?
A: Tramadol poses elevated risks for people with certain health conditions or medication use. This includes anyone with:

• Breathing problems
• Liver or kidney disease
• A history of seizures or brain injury
• Mental health conditions or substance use disorder
• Pregnancy or breastfeeding
• Current use of other CNS depressants or serotonergic drugs
• Children and adolescents in specific settings

Q: What are common vs. serious tramadol side effects?
A: Common side effects of tramadol include headache, nausea, dry mouth, sweating, dizziness, fatigue, constipation, and mild confusion. More serious reactions may involve seizures, respiratory depression, serotonin syndrome, overdose, hallucinations, suicidal thoughts, cardiac events, kidney dysfunction, and severe withdrawal symptoms.

Q: Is tramadol less addictive than other opioids?
A: Tramadol is often considered lower risk, but that perception is not strongly supported by evidence. It still activates opioid receptors and can lead to dependence, misuse, and withdrawal symptoms. People with a history of addiction or mental health instability are especially vulnerable.

Q: What are safer alternatives to tramadol for long-term pain?
A: Nondrug therapies like acupuncture, K-Laser therapy, physical therapy, and massage have been shown to relieve chronic pain without the risks of opioids. Nutrients such as magnesium, vitamin D, and choline support nerve and muscle function, while herbal remedies help reduce inflammation naturally. Stress-management tools also play a role in reducing pain perception and improving daily function.

Q: Can I stop taking tramadol suddenly, or do I need to taper off?
A: Tramadol should not be stopped abruptly, especially if you’ve been using it regularly for more than a few weeks. Sudden discontinuation can trigger withdrawal symptoms such as anxiety, sweating, tremors, sleep disturbances, irritability, nausea, and flu-like sensations. To reduce these effects and avoid unnecessary discomfort, clinicians typically recommend gradually tapering the dose under medical supervision.

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What is nicotinamide adenine dinucleotide (NAD+)?

A structural molecule that forms and stabilizes cell membranes

A cellular coenzyme involved in metabolic and signaling reactions

NAD+ acts as a cellular coenzyme that supports metabolic and signaling reactions tied to energy production and mitochondrial function. Learn more.

A hormone that regulates blood sugar and insulin activity
A neurotransmitter that sends rapid signals between neurons

Nicotinamide adenine dinucleotide (NAD+) may be one of the most overlooked factors when it comes to optimizing cellular health. It is a cellular coenzyme that plays a role in many metabolic and signaling reactions.

For example, it partakes in redox reactions — chemical exchanges that transfer energy between molecules — which lead to the production of adenosine triphosphate (ATP), your body’s energy currency.1 In fact, research shows that a deficiency is linked to an array of conditions, such as sarcopenia and diabetes.2

But that’s not all — Alzheimer’s disease, the most common form of dementia,3 has now been linked to declining NAD+ levels. Following this line of thought, emerging research shows that boosting NAD+ intake can reverse the progression of Alzheimer’s disease. This discovery could be one of the biggest breakthroughs in recent times, as most people believe that Alzheimer’s only worsens the longer it goes,4 and treatment focuses on slowing decline rather than reversing it.

Video Link

Restoring Brain Energy Reversed Advanced Alzheimer’s in Animal Models

A study published in Cell Reports Medicine set out to discover how Alzheimer’s disease can be reversed by boosting NAD+ levels. For the experiment, the researchers used multiple mouse models of Alzheimer’s disease that already showed severe cognitive impairment, brain inflammation, tau pathology, and structural brain damage.5

Mice were administered P7C3-A20 at a dosage of 10 milligrams (mg) per kilogram (kg) of weight each day. Analysis involved observing changes across behavior, brain chemistry, and physical brain structure. For context, P7C3-A20 is a carbazole compound that can readily cross the blood-brain barrier. It works by binding to NAMPT (an enzyme that controls how much NAD+ is made from niacinamide) to enhance NAD+ production6 at safe levels.

• One striking finding is the rate of improvement — The authors reported that in treated mice, cognitive function recovered fully, meaning their memory performance returned to levels seen in healthy animals. These mice performed just as well as non-diseased controls on learning and memory tests.

• What changed inside the brain samples — Multiple hallmarks of Alzheimer’s disease improved at the same time. Tau pathology, which refers to tangled protein structures that disrupt neuron function, decreased after NAD+ restoration. Neuroinflammation markers dropped, indicating a calmer immune environment in the brain. Signals of oxidative stress and DNA damage — both signs of energy failure inside cells — also declined.

• Results were observed right away — The intervention occurred after the disease had fully developed in these animals. Again, this directly challenges the long-standing belief that Alzheimer’s damage becomes permanent once it crosses a certain threshold.

• Other disease models were used to solidify the findings — The researchers tested the same approach in two different forms of Alzheimer’s pathology. In amyloid-driven mice and in tau-driven PS19 mice, restoring NAD+ reversed advanced disease features. That distinction matters because amyloid and tau represent different biological drivers of Alzheimer’s. Seeing improvement in both strengthens the argument that NAD+ disruption sits upstream of these visible brain lesions.

• Blood biomarkers also benefited — Treated animals showed reduced levels of phosphorylated tau 217, a biomarker now used clinically to track Alzheimer’s severity. This helps bridge the gap between animal research and its implications for Alzheimer’s disease in humans.

• At the center of all the changes is NAD+ homeostasis — NAD+ is required for cells to convert nutrients into usable energy and to repair daily damage to proteins and DNA. That said, the study found that Alzheimer’s disease severity correlated with how disrupted NAD+ balance became in the brain. In other words, as energy systems failed, disease features worsened and restoring that balance reversed the cascade.

The researchers described this as a “resilience” model rather than a single-target approach. Instead of attacking amyloid alone or tau alone, restoring NAD+ stabilized multiple systems at once — energy production, inflammation control, blood-brain barrier integrity, and cellular repair. Thus, the findings reframe Alzheimer’s as a system-level energy failure rather than a mystery buildup of toxic debris in the brain.

• Human relevance strengthened the findings further — Using human brain samples and sophisticated molecular analysis techniques, the authors reported that NAD+ disruption also tracked with Alzheimer’s severity in people. They identified overlapping biological nodes between mice and humans that responded to restored NAD+ balance.

• Mechanistic explanation of the benefits — The paper explained that NAD+ acts as a central coordinator for enzymes involved in DNA repair, mitochondrial function, and stress resistance. When NAD+ levels fall, these systems stall. Neurons, which require constant energy, suffer first. Restoring NAD+ reactivated these pathways simultaneously.

The study also highlighted why focusing solely on plaques has delivered limited success. Amyloid and tau accumulation appeared downstream of NAD+ disruption rather than as isolated causes. Once energy systems failed, the brain lost its ability to manage protein turnover, immune balance, and structural integrity. Fixing the upstream energy deficit corrected multiple downstream failures at once.

From a practical standpoint, the findings support the idea that improving cellular energy changes the trajectory of Alzheimer’s disease rather than simply slowing damage. It shows that neurons under metabolic stress can recover when you address cellular energy production at its root.

NAD+ Restores Memory by Rewriting Neuronal Instructions

In a related study published in Science Advances, researchers examined how restoring NAD+ reverses Alzheimer’s features inside brain cells from a genetic perspective. Specifically, the researchers focused on gene regulation, which influences how neurons read and process instructions that control memory and brain resilience.7

• Core findings of the analysis — Increasing NAD+ corrected widespread errors in gene instruction processing and restored memory performance, but only when a specific control protein, EVA1C, remained intact. When this was suppressed, the memory benefit disappeared, even with NAD+ restoration.

Another important improvement that was observed is memory retention. Animals receiving NAD+ showed clear restoration of learning and recall ability, measured through standardized behavioral tests used in neuroscience research. When researchers interfered with EVA1C expression in the hippocampus, those gains vanished, even though NAD+ levels rose.

• A deeper look into the mechanism at play — The study showed that NAD+ corrected abnormal alternative splicing events across many genes. For context, alternative splicing refers to how cells assemble genetic instructions before building proteins.

Think of the process as editing a recipe. If the editing goes wrong, the cell produces dysfunctional proteins. In Alzheimer’s models, these editing errors appeared widespread. NAD+ restored normal editing patterns, but only through EVA1C.

• The largest benefits appeared in hippocampal neurons — This is especially observed within the CA1 region. For context, the hippocampus is the brain’s memory hub, and CA1 neurons act as a relay station for forming and retrieving memories. When EVA1C levels dropped in this region, NAD+ no longer improved memory performance.

• Comparisons between test variables — NAD+ alone improved memory only when EVA1C function remained intact. Meanwhile, EVA1C suppression alone worsened memory outcomes even when energy levels improved. This shows that NAD+ and EVA1C did not work independently — they functioned as a linked system, with EVA1C acting as the gatekeeper for the cognitive benefits of NAD+.

The study also included human data. Researchers reported that EVA1C expression was reduced in the hippocampus of participants with Alzheimer’s disease compared to cognitively normal controls.

• A closer analysis of the mechanisms involved — Ribonucleic acid (RNA) splicing determines which protein versions neurons produce. In Alzheimer’s disease, incorrect splicing led to dysfunctional proteins that weaken synapses and disrupt communication between brain cells. Now, NAD+ restored normal splicing patterns by regulating EVA1C activity, which stabilized protein production inside neurons.

Again, the researchers emphasized that this process represented a form of resilience. Neurons did not simply slow deterioration — they regained the ability to produce functional proteins required for learning and memory.

Before Boosting Levels, It’s Important to Get a Baseline

Based on the findings, boosting NAD+ has enormous potential when it comes to managing Alzheimer’s disease. Hence, testing your current levels is important, as it would be wise not to take any supplement without proper direction or planning.

• A new test will be launched in the future — I’m excited to introduce the upcoming Mitochondrial Wellness Test Kit, which is designed to offer you a current snapshot of your mitochondrial function. While this provides an overview, additional targeted testing may still be needed to fully understand the more intricate nuances of your health.

• Existing NAD+ tests fall short — NAD+ is highly unstable once it’s outside the cells and degrades quickly, making reliable measurement difficult. To maintain accuracy, it requires immediate processing and advanced laboratory methods.

In practice, this means blood samples need to be collected and analyzed rapidly within the same research facility, which is not possible at most clinics. Moreover, transporting samples between labs further compromises integrity. Despite these obstacles, my team and I have remained committed to advancing practical health testing for everyone.

• A higher standard for NAD+ assessment — Mercola Labs is developing a novel solution that avoids the pitfalls of measuring NAD+. Instead, we assess NAD+ levels by analyzing redox balance among these essential biomarkers — acetoacetate and beta-hydroxybutyrate, lactate and pyruvate, and the oxidized and reduced forms of glutathione. Additional details will be shared closer to release.

Niacinamide Supports NAD+ Production

Taking niacinamide is a convenient way of boosting your NAD+ levels. However, this approach calls for precision and balance — the reason why I encourage proper testing. While high doses have shown benefits in clinical settings, smaller and consistent amounts are far more appropriate for everyday use. This approach supports mitochondrial and metabolic function without placing unnecessary stress on the body, since excessive intake can disrupt methylation pathways and raise the risk of adverse events over time.

• Take small, evenly distributed daily doses — For daily support, take 50 milligrams of niacinamide three times per day. This modest dose supports NAD+ production without the risks associated with high-dose vitamin B3 supplementation. You can even divide it into four servings per day. Take one dose upon waking, one before bed, and space the remaining doses evenly throughout the day.

• Excessive B3 intake can be counterproductive — Taking too much vitamin B3, whether as niacin or niacinamide, will lead to negative outcomes. Research cited by the Cleveland Clinic indicates that high doses can increase cardiovascular risk.8 Although both compounds are forms of vitamin B3, niacin does not activate NAMPT the way niacinamide does, making niacinamide the preferred option.

• Don’t forget the other B vitamins — Adequate intake of other B vitamins is essential for overall health and mitochondrial function, particularly niacin, riboflavin, and folate. Suboptimal mitochondrial health is often linked to B-vitamin deficiencies,9 which can typically be corrected with a low-dose, high-quality B-complex supplement.

When it comes to food sources, vitamin B3 is abundant in grass fed beef and mushrooms.10 Vitamin B6 is found in grass fed beef, potatoes, and bananas.11 Folate (vitamin B9) is plentiful in spinach, broccoli, and asparagus,12 while vitamin B12 is concentrated in foods such as grass fed beef liver, wild rainbow trout, and wild sockeye salmon.

Frequently Asked Questions (FAQs) About NAD+ and Its Link to Alzheimer’s Disease

Q: What is NAD+ and why is it essential for cellular and brain health?
A: NAD+ is a core cellular coenzyme required for energy production, mitochondrial function, DNA repair, and metabolic signaling. Low NAD+ levels impair cellular energy and are linked to aging, metabolic disease, and neurodegeneration.

Q: How is NAD+ connected to Alzheimer’s disease progression?
A: Research shows Alzheimer’s disease severity correlates with disrupted NAD+ balance. Declining NAD+ levels impairs neuronal energy, repair, and resilience, suggesting the condition is driven by upstream energy failure rather than plaque buildup alone.

Q: Can restoring NAD+ reverse Alzheimer’s-related damage?
A: In advanced animal models, restoring NAD+ led to full cognitive recovery, reduced inflammation, improved tau pathology, and lower blood biomarkers, even after severe disease was established, challenging the idea of irreversible damage.

Q: How does NAD+ improve memory at a genetic and cellular level?
A: NAD+ restores proper gene instruction processing through EVA1C-dependent RNA splicing, particularly in hippocampal neurons. This allows neurons to rebuild functional proteins required for learning and memory, promoting true neuronal recovery.

Q: What is the safest way to support NAD+ levels?
A: Modest, consistent niacinamide dosing, combined with adequate B vitamins, supports NAD+ production safely without disrupting methylation or increasing health risks.

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Which type of oil supplies linoleic acid that accumulates in tissues and drives inflammation?

Seed oils

Seed oils are rich in linoleic acid, which oxidizes easily, builds up in tissues, and fuels inflammatory damage inside arteries for years before symptoms appear. Learn more.

Olive oil
Beef tallow
Ghee

If you wake up tired despite eight hours in bed, if your workouts leave you depleted instead of energized, if you feel like you’re running on fumes no matter how well you eat — your stress response is likely stuck in overdrive. This pattern has a name in traditional medicine. For centuries, Ayurvedic practitioners recognized it as a state of depletion requiring restoration, not more effort.

The remedy they reached for was ashwagandha, a root classified as an adaptogen, meaning it helps your body adapt to stress by restoring balance rather than forcing a response in one direction. Unlike stimulants that push energy or sedatives that suppress it, adaptogens support equilibrium. That ancient intuition now has modern validation.

Stress is woven into daily life in ways that are easy to normalize and hard to escape. Long work hours, irregular sleep, and relentless mental load quietly shift your body into chronic strain. Over time, that strain shows up as poor sleep, unstable energy, slower recovery, and a feeling that your body doesn’t fully reset — symptoms often ignored until performance, health, or motivation starts to slide.

Athletic training magnifies this problem rather than offsetting it. Physical effort demands recovery, and when stress stays elevated, recovery remains incomplete. Picture someone who trains four days a week, eats clean, and still can’t shake the brain fog or build the muscle they expect. They assume they need to train harder or find a new diet.

But when stress hormones run constantly high, the body treats every workout as another threat to survive rather than a stimulus to adapt to. No amount of effort overcomes that biochemical roadblock.

At the center of this connection sits the hypothalamic-pituitary-adrenal axis, or HPA axis, your body’s stress thermostat. When it’s working properly, it ramps up cortisol to meet a challenge, then dials back down once the threat passes. Chronic stress miscalibrates this thermostat, leaving it stuck in the “on” position, pumping cortisol even when there’s no real threat.

Ashwagandha helps recalibrate this system so your body recognizes when it’s actually safe to rest and repair. Its active compounds, called withanolides, modulate stress signaling, support calming neurotransmitter activity, and provide antioxidant protection. Understanding these connections sets the stage for examining why ashwagandha has become a focus of serious scientific interest and what the research shows when stress regulation moves back in the right direction.

Ashwagandha Improves Stress, Hormones, and Recovery in Active Adults

A paper published in the Journal of Education, Health and Sport analyzed human clinical trials that examined ashwagandha supplementation in relation to cortisol control, testosterone balance, and physical recovery outcomes.1

The researchers focused on randomized, placebo-controlled studies conducted in adults between 2010 and 2025, prioritizing trials that measured objective markers such as blood hormones, aerobic capacity, and recovery indices. The goal was to determine whether ashwagandha meaningfully improves how the body handles stress and rebounds from physical demand.

• Ashwagandha benefits adults under psychological or physical strain — The review highlighted consistent benefits in chronically stressed adults, physically active individuals, and athletes exposed to demanding training loads. These groups showed measurable reductions in stress markers alongside improvements in perceived stress, anxiety scores, and physical readiness.

This matters because stress-related fatigue and stalled recovery often share the same root: excessive cortisol signaling.

• Cortisol dropped at a rate that clearly separated ashwagandha from placebo — One standout trial gave stressed adults 300 milligrams (mg) of ashwagandha root extract twice daily for 60 days. Their cortisol dropped 27.9% — nearly four times the reduction seen in the placebo group. That gap represents a meaningful shift from chronic stress physiology toward recovery physiology.

For someone running on stress hormones, a 28% drop in cortisol could mean finally sleeping through the night, waking up without an alarm, or noticing that afternoon slump disappears. Cortisol drives muscle breakdown, sleep disruption, and hormonal suppression when it stays elevated. So, lower cortisol shifts your body out of constant defense mode and back into repair.

• Multiple stress-related outcomes improved at the same time — Beyond cortisol, participants reported lower perceived stress scores and improved emotional stability across several trials. Anxiety ratings dropped, sleep quality improved, and subjective fatigue declined.

These outcomes cascade: lower stress hormones enable deeper sleep, deeper sleep accelerates recovery, faster recovery unlocks training gains. One improvement sets the next in motion. Rather than forcing performance, the herb supported the HPA axis, helping the body respond appropriately instead of overreacting.

• Hormonal balance shifted in a favorable direction — The review reported repeated findings of increased testosterone and DHEA-S levels, especially in physically active men and older adults with lower baseline hormone levels. Testosterone supports muscle repair, strength development, and motivation.

DHEA-S is a precursor hormone, a building block your body uses to make testosterone and estrogen. When chronic stress depletes it, your hormonal reserves run low. Restoring DHEA-S helps replenish that reserve tank. Importantly, these increases appeared alongside cortisol reductions, not through overstimulation.

Cortisol and testosterone have an inverse relationship — when one rises, the other tends to fall. This is why chronically stressed men often experience low testosterone symptoms (fatigue, reduced motivation, slow recovery) even when their levels test “normal.” By reducing cortisol, ashwagandha creates hormonal room for testosterone to rise naturally.

• Physical performance and recovery showed objective gains — Trials summarized in the review demonstrated improvements in VO2 max, a measure of how efficiently your body uses oxygen during exertion. A higher VO2 max means you can climb stairs, finish a workout, or keep up with your children without gasping for air. It’s the difference between feeling winded and feeling capable.

Participants also showed improved recovery and lower post-exercise fatigue scores, meaning they bounced back faster between training sessions.

Chronically elevated cortisol breaks down muscle tissue for fuel, impairs glycogen replenishment, and delays tissue repair. When cortisol normalizes, your body can finally use the protein you eat for building rather than burning, store carbohydrates efficiently in muscle, and repair micro-damage from training. The performance gains aren’t from stimulation — they’re from removing the brake that was preventing adaptation.

Most positive outcomes emerged after eight weeks or longer of daily supplementation. Short-term dosing produced smaller effects, while sustained use aligned with larger cortisol reductions and performance gains.

Why Ashwagandha’s Benefits Show Up Across Sleep, Metabolism, and Performance

These findings raised an obvious question: why does lowering cortisol produce such wide-ranging benefits? A review in Nutrition & Metabolism attempted to untangle the mechanisms.2 Rather than asking whether outcomes occur, this study focused on why they occur.

The review covered healthy adults, people under chronic psychological stress, recreational and trained athletes, and older adults experiencing fatigue or metabolic decline. Across these groups, improvements clustered around sleep quality, metabolic markers, and physical and mental performance.

• Sleep quality emerged as a primary driver of downstream benefits — Multiple randomized trials showed improvements in sleep onset time, total sleep duration, and sleep efficiency, especially at doses of 600 mg per day or higher over eight weeks or more. Sleep efficiency simply means how much time in bed you actually spend asleep.

Better sleep improves recovery, hormone balance, and next-day energy, which explains why performance metrics improve. The review detailed ashwagandha’s interaction with GABA receptors in the brain, which helps quiet overactive neural signaling tied to poor sleep and anxiety. GABA acts like the brain’s “off switch” for racing thoughts. When ashwagandha enhances GABA activity, it’s easier for your mind to quiet down at night instead of replaying the day’s stressors on a loop.

• Stress markers improved alongside sleep — The review reported consistent reductions in morning cortisol paired with better subjective stress scores and quality-of-life ratings. Morning cortisol reflects how hard your stress system runs at baseline. Lower values signal a calmer starting point each day, which supports steadier energy and emotional control.

• Metabolic health showed measurable improvement in several trials — Ashwagandha supplementation was linked to reductions in fasting blood glucose, insulin, and LDL cholesterol in adults. Lower insulin and glucose mean your cells handle fuel more efficiently. That efficiency supports endurance, reduces energy crashes, and speeds recovery between workouts.

• Body composition shifted in a favorable direction when paired with training — Trials summarized in the review showed greater muscle gains and fat reduction in participants who combined resistance training with ashwagandha supplementation compared to training alone. These changes tracked with improved sleep and lower stress hormones, not appetite suppression.

• Antioxidant and anti-inflammatory pathways played a role — Human trials showed reductions in markers of oxidative stress along with increases in antioxidant defenses. Oxidative stress is like rust accumulating inside your cells. Intense exercise, poor sleep, and chronic stress all accelerate this “rusting.” Ashwagandha helps your body produce more of its natural rust-proofing compounds. Lowering oxidative stress protects muscles, nerves, and mitochondria during repeated training.

This creates a virtuous cycle: lower cortisol enables deeper sleep. Deeper sleep enhances growth hormone release and tissue repair. Better recovery allows more productive training. More productive training builds fitness and resilience. Ashwagandha doesn’t create this cycle — it removes the cortisol block that was preventing it from turning.

Most benefits emerged after four to 12 weeks, with stronger outcomes at eight weeks or longer. Shorter trials showed smaller shifts. Across dozens of trials using 300 to 600 mg daily for up to 12 weeks, researchers reported no meaningful changes in blood counts, thyroid markers, or vital signs. Mild side effects occurred at similar rates in placebo groups. Rare liver injury cases resolved after stopping supplementation, reinforcing the importance of appropriate dosing and quality control.

How to Lower Stress Load and Recover Faster on Purpose

When your body feels stuck in survival mode, pushing harder rarely fixes the problem. High stress keeps cortisol elevated, which interferes with sleep, recovery, and training progress. The goal here is to calm the stress-response system first, then build habits that help your body repair and regain momentum instead of spinning its wheels.

1. Lower daily stress signals — If you wake up tired, feel on edge during the day, or notice that workouts leave you wiped out instead of energized, your nervous system is under constant pressure. Start with simple changes. Anchor your sleep with consistency: same bedtime, same wake time, even on weekends.
Dim lights after sunset, since bright screens tell your brain it’s still daytime. Treat the last hour before bed as a decompression zone, not a time to catch up on email. These habits reduce baseline cortisol and make ashwagandha far more effective instead of asking it to fight constant stress noise on its own.

2. Use ashwagandha to calm your system, not to push harder — When stress hormones stay high, adding stimulants or training intensity makes things worse. Ashwagandha works best as a steady, daily support that helps quiet stress signaling. If you’re mentally overloaded, training often, or sleeping lightly, consistency matters more than timing tricks. The real benefit comes when your body finally gets the message that it doesn’t need to stay on high alert.

3. Match your workouts to what your body can actually recover from — Too much intense exercise causes more harm than good. Long, exhausting sessions drive cortisol even higher and slow recovery. Moderate-intensity workouts, like walking, combined with shorter, focused workouts and real rest days protects recovery hormones. When stress drops, ashwagandha supports adaptation instead of acting as damage control.

4. Keep your blood sugar steady to avoid hidden stress spikes — Energy crashes act like stress to your body. If you feel shaky, irritable, or drained between meals, cortisol rises to fill the gap. Regular meals with enough carbohydrates and protein help keep energy steady throughout the day.

When blood sugar crashes, your body releases cortisol to compensate — it’s an emergency fuel system. Preventing those crashes with regular, balanced meals keeps cortisol from spiking unnecessarily. Start by aiming for 250 grams of carbs per day, which supports sustained metabolic health and ensures that your mitochondria function efficiently.

Prioritize easy-to-digest options like fruit and white rice. When your gut is ready, meaning no bloating and no irregular bowel movements, gradually add in root vegetables, then legumes, additional vegetables, and well-tolerated whole grains.

5. Give your body enough time to reset — Stress doesn’t unwind overnight. If you’re coming out of burnout, heavy training, or long-term pressure, your nervous system needs repeated signals that things are safe again. Staying consistent with sleep, nutrition, recovery-focused training, and daily ashwagandha use for at least eight weeks allows cortisol to settle, sleep to deepen, and energy to return.

Performance improves as a result, not by forcing it. If you are an athlete, a busy professional, or someone who simply feels run down, this approach helps your body stop fighting itself and start rebuilding again.

6. Choose a quality ashwagandha extract and use it consistently — Not all ashwagandha products are equal. Look for root extract (not leaf) standardized to contain a consistent percentage of withanolides, the active compounds responsible for stress-lowering effects. Capsules offer convenience; powders can be mixed into smoothies or warm milk (a traditional Ayurvedic preparation).

Aim for 300 to 600 mg daily, taken morning or evening — some prefer evening due to the calming effects. Plan for at least eight weeks of consistent use before evaluating results. The benefits build gradually as your stress signaling recalibrates.

Signs ashwagandha is working often appear gradually: falling asleep faster, waking feeling more refreshed, steadier energy without caffeine dependence, better workout recovery, and a general sense of feeling less “wired but tired.” Consider keeping a simple journal of sleep quality and energy levels for the first eight weeks.

Those with autoimmune thyroid conditions should consult their doctor, as ashwagandha stimulates thyroid function. Pregnant and breastfeeding women should avoid it due to insufficient safety data. If you take sedatives, thyroid medications, or immunosuppressants, check with your health care provider first.

FAQs About Ashwagandha

Q: What does ashwagandha actually help with?
A: Ashwagandha helps lower chronic stress by reducing cortisol, which supports better sleep, steadier energy, hormonal balance, and faster physical recovery. When stress signaling calms down, your body shifts out of breakdown mode and back into repair.

Q: Who benefits the most from using ashwagandha?
A: The higher your baseline stress, the more room there is for improvement. Someone already sleeping well with low anxiety may notice little change. Someone running on fumes, sleeping poorly, and feeling constantly on edge often notices significant shifts within weeks. This includes athletes, highly active adults, busy professionals, and anyone dealing with poor sleep, fatigue, or slow recovery.

Q: How long does it take to notice results?
A: Most clinical benefits show up after consistent daily use for at least eight weeks. Shorter use produces smaller effects, while longer, steady use aligns with deeper cortisol reduction, improved sleep quality, and better recovery.

Q: Does ashwagandha work on its own, or does lifestyle still matter?
A: Ashwagandha works best when stressors are reduced at the same time. Consistent sleep schedules, appropriate exercise intensity, and stable blood sugar allow the herb to reinforce calm stress signaling instead of fighting constant overload.

Q: Is ashwagandha safe when used correctly?
A: Clinical trials using standard doses for up to 12 weeks report no meaningful changes in blood markers or vital signs, with mild side effects occurring at rates similar to placebo. Using appropriate doses and high-quality preparations supports safe, predictable results.