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Tag: Freelance

  • Your Medication Might Be Giving You Nightmares

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    If you’ve been having frequent disturbing dreams and there isn’t an obvious link to what’s happening in your waking life, it may be time to check your medicine cabinet. Many people aren’t aware that common medications can have a negative influence on their dreams.

    Certain antidepressants, beta blockers to treat high blood pressure, statins to treat cholesterol abnormalities, psychostimulants for attention deficit hyperactivity disorder, dopamine agonists for Parkinson’s disease, and acetylcholinesterase inhibitors to treat neurodegenerative diseases like Alzheimer’s and Parkinson’s are all among the medications that have been linked to causing or aggravating distressing dreams.

    Unusually vivid dreams and nightmares are also recognized side effects of other prescription medications and even some over-the-counter drugs such as sedating antihistamines. 

    “There are a lot of medications that can cause nightmares or bad dreams,” says Dr. Clete Kushida, division chief and medical director of Stanford Sleep Medicine. “Even melatonin and medications that are used for short-term insomnia such as Ambien, Sonata, and Lunesta can be associated with more bad dreams, but we don’t know the mechanisms.” The newer GLP-1 drugs (like Ozempic and Mounjaro) that are used to treat Type 2 diabetes or promote weight loss have also been linked to disturbing dream content, Kushida adds.

    Why do some medications affect dreams?

    When medications are associated with an increase in bad dreams or nightmares, the cause isn’t always clear. In the case of some drugs like selective serotonin reuptake inhibitor (SSRI) antidepressants, the medications may change the levels of neurotransmitters, such as serotonin, in the brain, which can affect dreams and nightmares. “SSRIs inhibit the reuptake of serotonin, a neurotransmitter that’s involved in sleep regulation, so more serotonin is floating around [in the brain],” Kushida says.

    Research has found that while older tricyclic antidepressants “induce more positive dream emotions,” use of SSRIs and serotonin norepinephrine reuptake inhibitors (SNRIs) is associated with more intense dreaming and the possibility of more frequent nightmares. Withdrawal from tricyclic antidepressants may also lead to nightmares, while withdrawal from SSRIs and SNRIs seems to intensify dreaming.

    By contrast, “dopamine agonists are thought to impact nightmares directly through their activity on dopamine receptors,” explains Dr. Swetha Gogineni, a sleep specialist and pulmonary physician at UCLA Health.

    Read More: Why You Should Never Shower While Wearing Contacts

    Other drugs may have a more direct impact on sleep architecture, the structure of different sleep stages during the night. For example, drugs that are used to treat Alzheimer’s (such as Aricept) can lead to REM sleep behavior disorder, which can cause intense, often bad dreams and may even lead people to act out their dreams, Kushida says.

    Meanwhile, beta blocker medications tend to reduce REM sleep, which is when most dreaming occurs, but research has found that they are associated with an increase in nightmares. Use of some fluoroquinolone antibiotics, such as ciprofloxacin and levofloxacin, has also been linked with a higher risk of nightmares.

    Sometimes it’s not entirely clear what’s triggering the bad dreams. For example, an underlying sleep disorder like sleep apnea could be affecting someone’s dreams when they are taking a dream-affecting drug such as an antidepressant. “Many people who have depression suffer disturbing dreams,” says Dr. Barry Krakow, a sleep medicine specialist in Savannah, Georgia, who runs a sleep-health coaching service. “Many people with depression need a sleep study because they have a sleep disorder like sleep apnea.” Obstructive sleep apnea on its own is associated with increased nightmares; treating it with continuous positive airway pressure (CPAP) has been shown to reduce bad dreams.

    How to handle nightmarish side effects

    When people experience dream-related side effects from medications, their responses can vary significantly. Some people simply notice that their dreams are more intense and shrug them off. “Others report sleep fragmentation, palpitations, and a panicked sensation upon awakening,” says Gogineni. “Some individuals can develop insomnia due to fears regarding sleeping and nightmares. For some, the nightmares can go on to impact their ability to function at work or in different social settings.”

    So what should you do if you suspect a medication is wreaking havoc on your dreams? The first step is to discuss your symptoms and concerns with your primary care physician. “Nightmares can significantly impact someone’s sleep and overall quality of life,” says Gogineni. “It is vital that [your] physician know if this is happening.”

    Read More: Why Strength Training Is the Best Anti-Ager

    It’s important not to  just stop taking a medication without first talking to your doctor, because that could have negative effects on the health condition being treated. Also, “an abrupt discontinuation of these medications can sometimes lead to worsening of nightmares,” Gogineni says. 

    Depending on both the medical condition and the medicine, several solutions may help. “Your doctor may suggest altering the dose or the time of day the medication is being taken,” Kushida says.

    In some instances, your doctor may suggest trying a different medication in the same class or a different type of drug altogether to treat your health condition, says Gogineni.

    It’s an important conversation to have, starting with your primary doctor—and if that isn’t sufficiently helpful, with a sleep specialist. The quality of your rest, including your dreams, can affect your well-being day and night, so it’s worth taking steps to sleep peacefully.

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    Stacey Colino

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  • Here’s How—And Why—These Inc. 5000 Founders Go it Alone

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    How can one person take an idea and turn it into one of the fastest-growing companies in America? With a whole lot of freelancers in some cases, and in other cases, just grit and determination. But the bigger question? Why? 

    Inc. asked three solo operators from the 19 solopreneurs on the 2025 Inc. 5000 list about the method to their madness, and why they choose to go solo.

    Here’s what they said.

    As Jeffery Mason’s father struggled with Alzheimer’s, Mason realized there was a lot he didn’t know about his dad. Growing up, his father worked, provided, taught, but didn’t share about his childhood. Mason wrote down questions he wanted to ask his father.

    Those questions are now writing prompts in 27 different journals that Mason’s Elk Grove, California-based business, Hear Your Story, sells to customers trying to capture their loved ones’ memories. The company launched in 2020.

    The business has grown revenue from around $500,000 to over $14 million in revenue in just a year. TikTok’s been a part of that growth, and Hear Your Story had the sixth- and seventh-highest-selling books on the Amazon Books chart in 2024. The books went from boutiques to Target and Barnes and Noble. He formed an imprint with Source Books which allowed him to expand his operations. 

    “This time last year, I’d be in the garage every day packing books,” Mason said.

    Mason brought in freelance talent to handle his design, social media marketing, and even sales. He’s now in the process of trying to bring them on with W2s and making them officially part of the company.

    Eighty percent of Mason’s books are printed in the U.S., insulating him from tariff uncertainty. But many of his products are sold in boutiques and other small businesses, and he’s noticed sales have decreased from where they were at this point last year. 

    “Typically right now, people would already be buying for the fourth quarter,” Mason said. “So people are keeping their cash flow careful.”

    Mason’s currently beginning the process of bringing a few employees onboard full-time, he says, despite the economic uncertainty. The freelancers he’s worked with have been a huge part of his growth in the past year, and now, his business has outpaced what one person can do alone.

    David Rao started his Ninde, Virginia-based insurance company, Guru of Insurance, right before the Covid-19 pandemic. He opened up in-person offices, which he quickly closed. He used to travel a lot for work. Thanks to the pandemic’s normalizing online work, he meets mostly on Microsoft Teams and Zoom.

    “I get to see my kids wake up every morning. I get to put them to bed every night,” Rao said.

    The company has generated over $2 million in revenue in the past year. Rao services 50 to 75 different clients, and he says he’s never spent a dollar on marketing. His leads come through referrals, and he doesn’t have to make cold calls.

    Rao saves the money on overhead by working entirely from home. He’s leveraged tools like Excel to automate his claims process, but hasn’t had to use AI implementations to grow his business. While he’s not against AI, he sees customer service as a key factor of his brand as an insurance benefits provider.

    Rao doesn’t want to expand his employee count. He doesn’t outsource to freelancers, and, he says, he “doesn’t intend to.” When he used to work at a bigger brokerage firm, he had plenty of employees under him, but says at the end of the day, he made $10,000 less.

    “I was taking phone calls left and right, day in, day out, midnight, everybody was calling me and I had to answer to be able to help,” Rao said.

    He likes the white-glove and hands-on approach he can provide his clients now. And, despite the fact that Guru of Insurance is a one man show, Rao “has no inclination” of stopping his growth soon. 

    After decades in the container shipping industry, Steve Ferreira saw invoice errors left and right. He started Fort Lauderdale, Florida-based Ocean Audit 20 years ago with the goal of resolving those billing errors.

    Ferreira’s had a busy few years. Across the backdrop of international trade war and shipping crises caused by Covid, Ocean Audit has thrived. As a logistics auditing tool, it’s positioned in a unique spot, where more uncertainty is actually beneficial for the company, Ferreira said.

    “It’s a little selfish, but I believe that the more volatility there is, the better it is for my business, because obviously customers want to be on the front side of correcting the volatility,” Ferreira said.

    Will Ocean Audit scale up its workforce? Ferreira says no. He’s comfortable with the direction of the company, and making the Inc. 5000 was a goal of his when he started, a goal he’s finally achieved. The company’s revenue in 2024 was just over $2.2 million.

    Ferreira’s son interned for him this summer, and Ferreira was impressed with how his son’s technical prowess in AI made an impact on Ocean Audit’s operations. He finds freelance talent on Upwork who’ve helped him on branding and scheduling, but the auditing is all performed by him, with the help of organization software like Airtable and Zapier. His mindset remains on being solo.

    “It’s not ‘Ocean Audit’—it’s ‘Ocean Audit by Steve Ferreira,’” Ferreira said.

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    Ben Butler

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  • Why You Should Never Shower While Wearing Contacts

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    When Whitney Fleming, a writer in Grand Rapids, Mich., woke up to find her left eye sore and irritated, she wasn’t initially worried. Fleming had been wearing soft contact lenses since her teens; she cleaned them diligently, replaced them with a fresh pair every two weeks, and never wore them to sleep.

    But as the pain grew steadily worse, and none of the treatments she was prescribed seemed to work, Fleming started to panic. She couldn’t drive. Exposure to light was excruciating. The pain, which was unrelenting, radiated into her face and neck, and she eventually lost the vision in her left eye. “I was really just starting to detach from life, because I was in such a lot of pain,” she recalls. 

    Finally, three weeks later, a corneal specialist diagnosed Fleming with Acanthamoeba keratitis, a disease that occurs when Acanthamoeba—a common parasite found in tap water, as well as dirt, soil, and any non-sterile body of water, like a pool or lake—infects the cornea, the clear outer covering of the eye. Though she’ll never know for sure how she got it, the most likely cause, Fleming’s doctor told her, was something millions of people do every day: wearing contact lenses in the shower.

    The risks of wearing your contacts to shower

    “We tell people contact lenses and water just don’t mix,” says Dr. Thomas Steinemann, a spokesperson for the American Academy of Ophthalmology and a professor of ophthalmology at Case Western Reserve University in Cleveland.

    About 90% of Acanthamoeba keratitis cases occur in contact lens wearers, says Dr. Saba Al-Hashimi, an assistant professor of ophthalmology in the cornea division at UCLA’s Stein Eye Institute. While the amoeba is essentially inert if you swallow it or get it in your ears, “if it gets underneath your contact lens, then it can find a way to become an opportunistic infection,” he says.

    Read More: The Worst Things to Say to Someone With OCD—and What to Say Instead

    That happens for several reasons. First, the parasite, which has a high affinity for contact lenses, gets trapped between your contact and your cornea, he says. Because the surface of the cornea contains multiple tiny microabrasions from your contact rubbing against it, these can function as openings for the amoeba to infiltrate—and the longer you’re exposed to it, the further in it can burrow. 

    “Once it’s in there, it’s extremely difficult—the deeper it goes—to eradicate it,” Steinemann says.

    An under-recognized disease

    Despite wearing contacts for decades, Fleming had never heard that she shouldn’t shower—or swim or take a dip in a hot tub—while wearing them.

    “A lot of people don’t understand that any water contact is a hazard,” Steinemann says. “They say, ‘I never knew about this, why didn’t they tell me this years ago?’”

    While Acanthamoeba keratitis has historically been regarded as rare, with only around 1,500 cases a year in the U.S., “I think people are gradually realizing that a lot of these infections fly under the radar,” Steinemann says. The disease is often mistaken for other conditions, which can delay proper treatment.

    Read More: 9 Doctor-Approved Ways to Use ChatGPT for Health Advice

    “A lot of the time it’s misdiagnosed as herpes, and patients are placed on steroid drops, which just makes the infection worse,” Al-Hashimi says. Even when a correct diagnosis is eventually made, “it takes at least three to four months to clear the infection,” he says. “But there are cases where even after a year of treatment, the parasite persists. It’s an extremely hard pathogen to get rid of.” 

    If you’re displaying symptoms of Acanthamoeba keratitis—including eye pain, wateriness or redness, and light sensitivity—it’s crucial to advocate for yourself at your appointment, Fleming says. “A lot of optometrists and ophthalmologists have never seen a live case,” she says. Steinemann, who trains ophthalmology residents, stresses that eye-care professionals should be primed to catch it. “The sooner we think about it, when we see a patient with a red, painful eye, the sooner we can intervene and get it treated.”

    How to mitigate your risk

    Acanthamoeba isn’t the only waterborne bacteria that can wreak havoc if it sticks to the surface of your contact lens. “Probably the most common and most feared” is Pseudomonas aeruginosa, which can cause a severe infection of the cornea, Steinemann says.

    While there’s a risk with any type of contact lens, “I tell all my patients, if you wear soft lenses, wear single-use daily disposable contacts,” says Steinemann. As well as lowering the risk of contamination—you start with a fresh pair every day—it makes it easier to discard your lenses if you accidentally expose them to water. “It’s not as good as not exposing it to the water, but if you’re wearing a single-use daily lens, let that be the last wear,” he says.

    Read More: What Happens to the Plastic in Dishwasher Pods?

    With other types of contacts, make sure you’re scrupulous with cleaning and disinfecting, Steinemann advises. Don’t reuse contact lens solution that’s been sitting in your case; clean the case with fresh solution at least once a week and leave it open to air dry; and never use tap water or saliva as a wetting agent. (Pseudomonas can also live in your mouth.)

    It can be helpful to invest in prescription goggles for swimming, Al-Hashimi says, so you can leave your contacts out altogether; you could even wear the goggles in the shower. And if you’re a candidate for refractive surgery like LASIK, he adds, “that’s one way to get rid of your contact lenses and get to live your life the way you want to live it.”

    “A roll of the dice”

    Now, almost a decade later, Fleming has slowly regained vision in her left eye, though she still has a scar over the pupil. But in addition to the primary side effects of her infection, she also developed a stomach ulcer from taking high doses of ibuprofen during that time, cracked four teeth from grinding them in pain, and says her mental health suffered during and after her illness.

    “If I would’ve understood what could have happened, I would have been much more cautious,” she says. “It’s a roll of the dice that you do not want to do.” 

    When it comes to showering in your contacts, prevention, stresses Steinemann, is key.

    “I think there are plenty of people who are not familiar with this, or they may have heard about it and think, ‘Oh, it’s just a few minutes to shower, that’s no big deal,’” he says. “But if we can avoid the problem altogether, let’s do that.” 

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    Holly Burns

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  • Why Strength Training Is the Best Anti-Ager

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    If you want to age well, you probably already know the basics: eat a balanced diet, go for walks, stay socially engaged. But there’s one habit that experts say matters just as much—and in some cases, more—for long-term health: strength training.

    For decades, weightlifting was viewed as the domain of bodybuilders, powerlifters, or young athletes. But research over the past 20 years has flipped that assumption. Lifting weights—or using your own bodyweight against resistance—turns out to be one of the most powerful tools we have for protecting health as the decades pass. It’s not about chasing bigger biceps or a six-pack. It’s about reinforcing bones, keeping metabolism humming, preventing falls, and even lowering the risk of chronic disease.

    Stronger bones mean fewer breaks

    Bones may feel solid, but they’re surprisingly dynamic. They respond to the stresses you put on them, getting stronger when they’re challenged and weaker when they’re not. 

    “Every time you do a squat, a pushup, or pick up a weight, you’re putting gentle stress on your skeleton,” says Kristen Lettenberger, a physical therapist in New York. 

    She explains that pressure acts like a signal to your body to reinforce the bone, activating the cells that build new bone tissue. Over time, bone density increases and its structure gets stronger. 

    Bone density naturally peaks in our 20s and starts to decline by our 30s, and that decline is slow at first but accelerates as hormones shift.

    “While bone loss impacts both men and women, menopause or any decrease in estrogen such as early postpartum accelerates the decline,” says Lettenberger. “The drop in estrogen decreases bone density, causing bone loss, and increases the risk of osteoporosis and fractures.”

    Read More: 9 Doctor-Approved Ways to Use ChatGPT for Health Advice

    For women in particular, strength training can be one of the most effective ways to push back against those changes. 

    Dr. Rahul Shah, an orthopedic spine surgeon at Premier Orthopaedic Associates in New Jersey,  emphasized that this isn’t just a theory—it’s been observed for more than a century. “By loading the joints and bones with increased load and progressive overload, the cells within the bones respond to the stress,” he says. 

    Known as Wolff’s Law, described by the orthopedic surgeon Dr. Julius Wolff in 19th-century Germany, the bone tissue adapts and remodels to increasing stress.

    “This becomes a good counterweight to the natural changes that occur as we age,” says Shah.

    Muscle is your metabolic engine

    The benefits of strength training don’t stop with bones. Muscle itself is metabolically active tissue, meaning it burns calories even when you’re sitting still. Think of it as the body’s built-in engine, quietly humming along to keep your metabolism running.

    “Muscles are thermogenic by nature,” says Lettenberger. “They burn more calories at rest.”

    Compared with fat, muscle is far more efficient at burning energy both at rest and during activity. That efficiency translates into a higher basal metabolic rate (BMR)—the body’s calorie-burn even when you’re not moving.

    Dr. Lauren Borowski, a sports-medicine physician at the Center for Women’s Sports Medicine at NYU Langone Health, adds that as we age, we lose both bone density and muscle mass.

    Read More: What Happens to the Plastic in Dishwasher Pods?

    “Most people know about osteoporosis and the loss of bone density, but they may not realize there is an actual loss of lean muscle mass called sarcopenia that begins happening at around 40 years old,” she says. 

    Clinicians see the impact of this firsthand. According to Borowski and Lettenberger, patients with more lean muscle tend to have better insulin sensitivity and glucose metabolism, which in turn reduces their risk for metabolic syndrome and diabetes. In other words, maintaining muscle isn’t just about looking strong—it’s a safeguard for long-term health.

    But here’s the challenge: muscle mass doesn’t stay constant. Beginning in your 30s, the average person loses about 3-8% of muscle each decade. That decline doesn’t just reduce strength—it slows the metabolism, making weight gain more likely even if eating habits haven’t changed since young adulthood.

    The key to balance and independence

    For older adults, one of the greatest fears isn’t just disease—it’s falling. A single fall can trigger a cascade of health challenges, from broken bones to lost confidence in moving freely. The statistics are sobering: falls are the leading cause of injury-related ER visits for people over 65.

    Strength training helps change that equation. “Falls often happen when strength and stability (Proprioception) give way,” says Lettenberger. “Resistance training, more specifically single leg exercises, build the muscles and proprioceptive cues that support posture and movement, in the legs, hips, and core.”

    Read More: How to Keep Your Heart Healthy in Your 20s, 30s, 40s, and Beyond

    Tom Connolly, a personal trainer at Oak Park Tennis and Fitness Centre in Illinois, explains that balance is about more than just strong legs. “Good balance has two major components,” says Connolly, who’s a spry 74. “One is how quickly the brain reacts when its proprioceptive inputs signal we are out of balance. The second is having the quickness and strength to regain balance.” Strength training, he says, helps with both of these. 

    That combination—faster brain-body reactions and stronger muscles—can mean the difference between a harmless stumble and a life-altering fall.

    Lifting for longevity 

    Strength training also offers protection against many of the most common chronic diseases of aging. Type 2 diabetes, heart disease, dementia, and even some cancers have all been linked to inactivity.

    “Strength training increases muscle mass, which in turn improves how the body uses insulin and helps move glucose out of the blood and into cells for energy,” says Lettenberger. “This can lower blood sugar, improve insulin sensitivity, and reduce the risk of Type 2 diabetes or help manage the condition.”

    Dr. Chirag Panchal, a family-medicine physician in Florida, adds that muscle helps improve your use of glucose, which is one of the “keys to preventing and managing diabetes.”

    Read More: Unlocking the Secrets to Living to 100

    Research also shows that strength training helps improve cardiovascular health and reduce risk factors for heart disease, such as high blood pressure and cholesterol. Large studies also link resistance training with a lower risk of certain cancers. Evidence also suggests it may support brain health by improving blood flow and reducing inflammation, potentially lowering the risk of dementia. It can also reduce your risk of dying from any cause by about 15%.

    You don’t need to lift the heaviest weights in the gym or push yourself to exhaustion. What matters more is showing up regularly, building strength gradually, and making it a habit you can sustain for years. Even short, steady sessions a few times a week can add up to meaningful gains in muscle, metabolism, and overall health.

    “Bone health is something to prioritize earlier than many people realize,” says Lettenberger. “Muscles can be the greatest gift you give yourself as you age.”

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    Lauryn Higgins

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  • Don’t be afraid to ask for an advance: Suzanne Bowness on budgeting for freelancers – MoneySense

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    Since 2002, Sue has provided content creation, editing, and consulting services to corporate clients through her business CodeWord Communications. Here, she talks about her formative experiences along the road to becoming a self-employment expert—and the right way to use debt.

    Who are your money/finance/investing heroes?

    As a freelance writer, I had an early gig reviewing business books, several of which were financial. That gave me insight into the fact that people actually wrote books about money that helped demystify elements like the stock market and other terms. I wish money management had been taught in high school; I would have preferred that class over other math that I never use as an adult. Suze Orman was one of my favourites from those early reads for her practical advice and encouragement that anyone could understand and manage their finances.

    How do you like to spend your free time?

    I like walking—both in nature and cities—travelling, and seeing new places. I like reading and listening to podcasts and audio books. I also like writing fiction and poetry, although it’s sometimes exhausting to make time for creative writing after a full day as a professional writer.  

    If money were no object, what would you be doing right now?

    I’ve always wanted to be a writer, but when I became an adult, I realized that I also needed to make a living. So I started working as a journalist and content writer. While I enjoy any kind of writing, I still like writing fiction, so I’d probably flip the time so that I’m writing my creative work during the day instead of after hours.

    What was your earliest memory about money?

    My earliest money memory was being given a dollar allowance from my parents for chores. (I was dusting and cleaning bathrooms; my younger brother was vacuuming. To this day these are our favourite chores. I love the quick fix of a good bathroom polish.) We would walk to our local depanneur in the Montreal suburbs and my brother would buy a big item, like a can of Coke or a chocolate bar, and I would stuff as much penny candy as I could into a little brown bag to last the week.

    I think math became important for that transaction as I made the money stretch as far as possible (was it better to buy five gummy bears at two cents each or a 10-cent lollipop?). I also learned that different people want and value different things, as I never brought my brother over to my way of thinking nor converted to his.

    What’s the first thing you remember buying with your own money?

    Besides penny candy, I think a cassette tape of the soundtrack to the movie Cocktail. Also books from Scholastic.

    What was your first job?

    After babysitting, my first real job was as a cashier at K-mart, where I also worked in the garden centre when I was 15. I still remember the stress when your cash register tape jammed, and I can still tell the difference between impatiens and petunias. 

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    I’m not sure what I did with my first paycheque, although probably saved some for a band camp later that summer, which is when I had to quit because my manager wouldn’t give me the week off. 

    What was the biggest money lesson you learned as an adult? What would you do differently today? 

    Probably saving earlier. I recall a bank having an ad in the subway about the difference in results between the person who started saving at 23 years old and the person who started saving at 30. The problem is that I think I saw that ad at 28 so I felt already behind. Also, I hated that nerd who had the wherewithal to start saving at 23. 

    A related lesson as a freelancer was to save my money for income taxes and HST in a separate place so you have it when it comes to tax time. It’s very easy to spend if it isn’t in a separate account.

    What’s the best money advice you’ve ever received?

    Paying off debt with the highest interest rates first (i.e. credit cards). But also, I learned myself the advantage of having credit available (and saying yes to a lower-interest line of credit) as a way to balance out my freelance business since mostly I’m paid 30 days after I submit an invoice. I’ve also learned to proactively ask for a percentage up front if I’m working on a larger project—say 30% to 50%.

    What’s the worst money advice you’ve ever received?

    I haven’t received this advice directly, but I find all-or-nothing money advice annoying. Especially the one about how much you can save by avoiding fancy coffees. I’m not a fancy coffee regular but if that’s the spend that earns you an hour of work at a table in a coffee shop or picks up your day, then it’s fine. Treats are okay in moderation and money is also for buying a nice life today, not just saving for the future.

    Would you rather receive a large sum of money all at once or a smaller amount of money every week/month for life?

    As a freelancer, I regularly receive large sums of money at the middle and end of projects and then nothing for a few weeks, so I am curious what it would be like to have regular deposit every week. 

    What do you think is the most underrated financial advice, tip, or strategy?

    Focusing individually on whether each purchase is a good idea. Just because something fits in your budget doesn’t mean it’s a reasonable splurge. I don’t think I’ve ever paid over $100 for a handbag, so if I see one priced at $500, that’s just not for me. Also knowing the current cost of items that you buy regularly so you’re not tricked by marketing or “sales” to think you’re getting a great deal. I know when the toilet paper really is a good sale.

    What is the biggest misconception people have about growing money?

    That there’s a magic age past which it’s too late. I started saving more in my 30s and I think it’s never too late. It just means I have a lot more room in my RRSP to continue filling up. 

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    MoneySense Editors

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  • Are Gel Manicures Safe? Experts Explain the Risks

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    Anyone who’s accidentally smudged or chipped a freshly painted nail understands the allure of the gel manicure. The procedure, in which gel polish is applied and then cured under a lamp, results in a shiny, durable manicure that lasts around two weeks.

    But in September, the E.U. banned a key ingredient in gel nail polishes called trimethylbenzoyl diphenylphosphine oxide, or TPO—making many people second-guess the safety of a gel manicure.

    “There are definitely some potential pitfalls and dangers, but honestly, millions and millions of women worldwide use gel nails and do not have problems,” says Dr. Phoebe Rich, a dermatologist in Portland, Oregon, who specializes in the prevention and treatment of nail disorders. 

    The key, experts agree, is to take a few simple precautions. Before you book your next gel manicure, here’s what you need to know. 

    Understanding the E.U. ban on TPO

    TPO is a photoinitiator, which means it starts the reaction that causes the gel polish to harden and form a solid film on your nail. As of Sept. 1, 2025, E.U. legislators prohibited its use, classifying it as a substance that is “toxic for reproduction” after several studies indicated reproductive toxicity effects in animals exposed to high levels of TPO.

    But Kelly Dobos, a cosmetic chemist at the University of Cincinnati, says there’s no need to panic.

    Most research into the health effects of TPO has involved feeding it to rodents or injecting it under their skin, she explains, and “that’s not really how we’re exposed to it in a nail gel.” Moreover, she says, “your systemic exposure is very low, because it’s also reacted away when you’re exposing it to that light in the nail lamp.”

    Read More: What Happens to the Plastic in Dishwasher Pods?

    While Dobos maintains that TPO, as it is used in gel manicures, is safe, there are gel polishes on the market that don’t include the ingredient, she says. If you’re concerned, seek out a polish that uses a different photoinitiator, like TPO-L, a modified form of TPO which remains legal in the E.U.

    Protect yourself from UV exposure

    Both the UV and LED lamps used to cure gel nail polish emit UV radiation, which has been linked to skin cancer and premature aging. 

    “But then again, most of the country’s sitting outside without sunblock,” says Dr. Michele Green, a cosmetic dermatologist in New York City. 

    Though the UV exposure during a gel manicure is brief, it’s concentrated and can add up over time. Green advises following the American Academy of Dermatology’s guidance to apply a broad-spectrum, water-resistant sunscreen to your fingers and the backs of your hands before a gel manicure, or to wear a pair of opaque fingerless gloves.

    “Both of those are very protective,” adds Rich. “And if nothing else, it keeps your hands from aging.”

    Application and removal can cause damage

    People who get regular gel manicures may notice changes to their nails, like thinning, cracking, weakening, or white spots, says Dr. April Schachtel, a dermatologist with UW Medicine in Seattle who specializes in nail disease. “A lot of those things that make it so attractive as a manicure option are also the things that damage the nail,” she says.

    That includes both the removal of old gel polish, which involves wrapping the fingers in acetone-soaked cotton pads and foil, and the surface preparation of the nail for the new coat, during which a technician may file or buff the nail with a mechanical drill. 

    There’s no question that the 20 minutes of acetone is pretty harsh, mostly on your skin, but also on your nails,” Rich says. “Then using the drill after that to take off the extra bits that the acetone leaves behind—that’s all damaging for the existing nail.”

    Read More: Can a Multivitamin Make Up for a Bad Diet?

    And don’t even think about picking the polish off yourself. “You’re taking little pieces of the surface of the nail plate with it when you do that,” she warns. 

    “Once that nail is thinned and damaged, there’s nothing that you can apply to it to bring it back to its normal health,” Rich says. “You have to wait for it to grow back in from the nail matrix,” which can take about six months.

    To be extra safe at the salon, says Dobos, request to see the packaging of the gel remover so you can check its ingredients. Earlier this year, the U.S. Food and Drug Administration (FDA) issued a warning letter to several companies that still make gel nail polish removers containing methylene chloride, a chemical that’s classified as a “probable carcinogen” and banned in the U.S.

    “If you’re concerned about what they’re using, ask, because that’s generally not right in front of you at the nail salon,” she says. 

    Don’t try this at home

    In the years since the pandemic, the market for DIY gel manicure kits has exploded, Schachtel says. While it can be cheaper and more convenient to do your nails at home, improper application can lead to potential problems.

    In most gel products, the main component is acrylates; these are monomers or oligomers, which are small molecules or chains of molecules and can come in a thick liquid form. As the gel is cured, the smaller molecules are linked together and turn into a polymer—but if any uncured acrylate monomers come into contact with the skin, they can trigger allergies in some people.

    “That’s more likely if you’re doing it at home, because you’re more likely to get the liquid on the skin or have an imperfect technique for curing it,” Schachtel says.

    Read More: Weighted Vests Are the Latest Fitness Trend. Do They Work?

    An acrylate allergy can present as painful, lifted nails and rashes on the fingers or face. And because acrylates are also used in a lot of important medical devices like bandages, dental implants and fillings, and bone cement used in orthopedic surgery, “it’s an allergy that people really do not want to have,” Schachtel says. 

    For the safest results, Rich advises getting your gel manicure at a reputable, licensed salon. “In the home, it’s not as controlled,” she says. “There’s a potential for more overuse and damage, and maybe even more light exposure.” 

    The bottom line

    Many experts believe that gel manicures, overall, are a generally low-risk indulgence, particularly if you get them infrequently and take precautions when you do.

    “I don’t tell people to never do it,” says Schachtel. “But I do think it is something that should be done in moderation.”

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    Holly Burns

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  • Here’s What Happens to the Plastic in Dishwasher Pods

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    Plastic is everywhere in most kitchens: cling wrap seals food instantly; disposable utensils require no washing; and dishwasher pods skip the hassle of measuring powders or liquids.

    All of that convenience involves a major downside, though. After plastics are used, they often break down into tiny pieces, called microplastics, that wind up in the environment and, ultimately, our bodies. 

    In the case of dishwasher pods, companies have tried to design the plastic films to dissolve harmlessly. Even so, some researchers are concerned these pods may persist in the environment, ultimately adding to other plastic-related exposures that science is increasingly linking to chronic diseases. 

    Here’s the latest research on how dishwasher pods might affect health.

    The unique plastic used in pods

    Plastics production has doubled in the past two decades, and only 9% of it is successfully recycled. The resulting microplastics are so widespread, they’re found in places as remote as ocean trenches and as close as human breast milk. 

    Although much more research is needed, several studies point to the toxic effects of exposure to microplastics. For example, a study last year found links between microplastics exposure—especially when consumed through food—and harms to reproductive, digestive, and respiratory health. 

    Dishwasher pods sometimes get lumped into the same category as microplastics, but technically they’re different. The pods—used for laundry as well—are wrapped in a type of plastic called polyvinyl alcohol, or PVA. During production, PVA is processed to make it more water-friendly, so the plastic can dissolve readily into water.

    Read More: Can a Multivitamin Make Up for a Bad Diet?

    In the final product, the plastic films are tough enough so they won’t rupture when touched with wet hands, but malleable enough that the detergent “gets out and does its job” in the dishwasher, says Lauren Duffy, an environmental toxicologist and senior scientist at the Environmental Working Group.

    The remaining PVA molecules, once they’ve dissolved in water, fall outside of the definition of microplastics since they’re liquid instead of solid. Because the residue washes away, most experts agree there’s little risk of toxicity from directly consuming anything left over on your plates. 

    However, that doesn’t mean the PVA has disappeared, says Sherri Mason, a chemist and plastics pollution researcher at Gannon University. “To say it dissolves just means you can’t see it,” she says. Water still contains the PVA molecules when it leaves the dishwasher for your pipes, headed for the nearest wastewater treatment plant. 

    What happens—or doesn’t happen—at the treatment plants is key to whether people should be concerned.

    What happens to the PVA?

    Scientists like Duffy say most evidence shows that treatment plants have the right conditions to further break down the detergent-grade PVA into forms that can’t build up in the environment or body. 

    In 2021, Belgian researchers tested this type of PVA—following international guidelines for assessing chemicals—and found it degraded enough to be safe in 1-2 months. Detergent-grade PVA, with its balance between firmness in your hand and dissolvability, enables microbes at the treatment plants to eat it up—and break it down—more effectively than other plastics. 

    For these reasons, dishwasher pods are approved by the U.S. Environmental Protection Agency (EPA)’s program certifying safer products, called Safer Choice, and EWG’s Verified program. (Only pods containing powder are certified; pods with liquid increase the risk of kids accidentally consuming them.) “We’re confident we’ve evaluated detergent-grade PVA in a responsible way,” Duffy says.

    Read More: How to Keep Your Heart Healthy in Your 20s, 30s, 40s, and Beyond

    Other researchers aren’t so sure about the pods. U.S. water treatment plants are designed to decontaminate solid and liquid waste only, not other chemicals in water, Mason explains. Charles Rolsky, executive director and senior research scientist at the Shaw Institute, a nonprofit focusing on the links between environmental and human health, says that many studies, including his own, suggest PVA can pass through wastewater treatment without completely degrading. 

    It all depends on the temperatures, types of microbial communities, and other environmental factors at the plants. The tests that follow international guidelines occur in a “very controlled environment, but that may contrast [with] some real-world conditions,” says Varun Kelkar, an environmental engineer who researched plastics at Arizona State University as a doctoral student.

    Kelkar believes the molecules frequently enter rivers and oceans, where their interactions with marine life and other contaminants are unknown, he says. In a 2021 study, Rolsky and Kelkar estimated PVA’s presence in the environment and found it was prevalent, especially given its “massive production.”

    Rolsky agrees with many others that these PVA remnants are too dissolved to define them as microplastics—but for him, that’s precisely the problem. “There’s a time period during which PVA hasn’t biodegraded enough, and it has an impact,” he says. “It’s a plastic turning into something we can’t even define.” 

    “There’s certainly some evidence in the literature that the film doesn’t fully degrade,” says Christopher Kassotis, assistant professor and environmental toxicologist at Wayne State University in Michigan.

    But other research has found that “treatment plants naturally host a diverse community of microbes that can biodegrade PVA,” says Dan Selechnik, director of environmental health and safety at the American Cleaning Institute, an industry group.

    “The science isn’t completely settled,” says Duffy of the Environmental Working Group, while adding that bacteria degrade PVA even in lab conditions considered less hospitable than the ones you’d find at treatment plants. She also notes that Rolsky’s research may group detergent-grade PVA with other types of PVA—used in fishing gear and textiles, for example. Because those are less water-soluble, they’re slower to break down. “It’s easy to jump to conclusions and make worst-case projections about detergent-grade PVA if it’s assumed to act like other PVAs,” she says.

    Does PVA accumulate in the body?

    If PVA molecules do slip past treatment plants, what then?

    Some research indicates no clear harm because the dissolved molecules don’t appear to build up inside the body. “Water-soluble compounds are less likely to accumulate in fatty tissues,” Duffy says. 

    In 2022, Italian researchers searched the breast milk of 34 women for contaminants and observed plastics in 26 samples. Inspecting various qualities of the plastics, they found only 2% was PVA. None of it resembled detergent-pod PVA, with “no film-like pieces you’d expect,” Duffy says. (The majority of the plastic came from everyday products like grocery bags and food containers.)

    Fish seem unaffected as well. When Japanese scientists studied their bodies for a type of PVA similar to detergent pods, the amounts were much lower than the EPA’s threshold for evidence that it’s collecting in tissues. In 2023, the EPA cited this research among other studies in rejecting a petition by several nonprofits—including Rolsky’s Shaw Institute—to regulate detergent-grade PVA.

    Read More: 11 Symptoms Foot Doctors Say You Should Never Ignore

    Rolsky notes other research suggesting that low exposure to water-soluble PVA can disrupt growth in frogs and fish

    Even if detergent-grade PVA doesn’t cause harm directly, it’s still possible that it carries other toxic contaminants, potentially aiding their journey into our bodies. PVA’s chemical structure, though, makes it less likely to stick to pollutants like pesticides, Duffy says. The EPA has reached the same conclusion, and water-soluble PVA doesn’t bind to heavy metals, according to a 2021 study. 

    Rolsky and Kelkar maintain that the pods threaten health and the environment. “This isn’t a toxic material by itself,” Rolsky says. “But it’s going into the environment at high levels. Even if small amounts have mildly negative effects as vectors, we need to investigate the cumulative impact,” he says.

    How to limit everyday intake

    The cumulative impacts of plastics are growing. Plastic is made of petrochemicals, and petrochemical companies are increasing their plastic outputs to make up for lower sales of oil and gas. Plastic production is projected to double or even triple by 2050, despite the studied health and environmental hazards.

    “The best thing is to use less plastic,” Mason says, adding that if people stop buying it, companies will make less of it. For her, this principle means avoiding dishwasher pods. She uses a liquid detergent packaged in recyclable aluminum.

    But in a plastic-filled world, it’s hard to remove every exposure. To maintain sanity in the kitchen, you might focus on limiting plastic that touches your food—a common route into the body. 

    “I choose my battles,” Kossatis says. Rather than stressing about every toxic plastic in his midst, he concentrates on reducing microplastics consumption. He uses wooden and metal utensils instead of plastic ones and steers clear of plastic food containers. 

    Also consider other materials inside your dishwasher. If the interior has plastic tubs or racks, they could be leaching microplastics into the water system. (Higher-end dishwashers may come with stainless steel tubs, while most racks have plastic coating.) The same issue applies if you’re washing plastic containers. “It’s potentially a greater risk than the pods,” Kassotis says. “I don’t run the dishwasher very often.” 

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    Matt Fuchs

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  • Can a Multivitamin Make Up for a Bad Diet?

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    You’re late, with no time to chop fruit or rinse lettuce before driving to work. In your race out the door, you pitstop at the pantry for a protein bar or toaster pastry. Not exactly textbook nutrition, but it’s okay, you remind yourself. Earlier, you took a multivitamin.

    That multivitamin may seem like armor against a hasty, nutrient-sparse breakfast. About one-third of adults take them, and many doctors recommend them for some children and other specific groups. 

    But several recent studies have found that multivitamins don’t actually improve health outcomes—with a few exceptions—and pills with too much “nutrition” might even backfire. Here’s what to know about multivitamins: when they’ll likely help, harm, or do absolutely nothing.

    Multivitamins vs. nutrition

    A daily multivitamin probably won’t be your savior. The bedrocks of healthy behavior are your biggest assets for staying disease-free. “Diet, exercise, and other healthy lifestyle habits matter the most,” says Howard Sesso, associate professor of epidemiology at Brigham and Women’s Hospital and Harvard Medical School, who has studied people’s health outcomes when they take multivitamins.

    So-called “broad-based” multivitamins combine a wide range of micronutrients, with typically around 13 essential vitamins like A, C, and D, and up to 15 minerals like calcium, magnesium, and zinc. Other multivitamins focus on fewer nutrients for specific needs like bone or skin health.

    But humans evolved to get their nutrition from real food, which has major advantages over pills. For one thing, food packages nutrition with fats, enhancing absorption. Many healthy foods also contain complex antioxidants like polyphenols, which help preserve vitamins inside the body as they work their good deeds. Pills can pack polyphenols, too, but shelf-life and bioavailability depend on the type of polyphenol and what else is mixed in.

    Read More: How to Keep Your Heart Healthy in Your 20s, 30s, 40s, and Beyond

    “Following a balanced dietary pattern is the key for most adults to obtain their essential micronutrients to foster healthy development, disease prevention, and overall wellness,” says Stephanie Lopez-Neyman, a dietitian and assistant professor of nutrition at the University of Arkansas for Medical Sciences.

    Research showing clear benefits of multivitamins is scant. In 2022, the U.S. Preventive Services Task Force concluded there isn’t enough evidence to justify recommending their use for disease prevention among healthy people who don’t have any special nutrient requirements. 

    When Sesso studied male physicians taking daily multivitamins for more than a decade through a large, carefully controlled trial, he found they didn’t help with fending off heart disease or earlier death, but they were linked to some reductions in cancer and cataracts.

    Last year, NIH researchers found that regular multivitamins didn’t improve longevity across nearly 400,000 healthy adults. However, the researchers noted that a handful of other studies have shown certain benefits, and more research is needed to understand how these pills affect specific groups of people.

    Who might benefit?

    One such group is seniors. “We know that some nutritional deficiencies are more likely to develop in older people,” Sesso says. The most frequent examples are vitamin B12 and vitamin D

    In a 2024 trial of about 5,000 older adults, Sesso and colleagues found that multivitamin use led to enhanced memory and delayed cognitive aging by two years. Broad-based multivitamins contain essential vitamins and minerals that “target multiple biological pathways to support cognitive health,” Sesso and his co-authors wrote.

    In the same trial but with an even bigger group of seniors, multivitamin-takers were also less likely to get lung cancer, but no benefits were observed for other cancers or heart disease. Some of Sesso’s research—including this trial—receives company funding, but he designs the studies without company input. He now plans to investigate how these findings might apply to younger people.

    Read More: 11 Symptoms Foot Doctors Say You Should Never Ignore

    Another group that may benefit are people with nutritional deficiencies, though such deficiencies aren’t common in the U.S., Sesso explains. They’re more likely among those with low-calorie diets, poor appetite due to chronic illness, or little access to healthy food. Food-insecure adults may have better health outcomes when they’re taking multivitamins.

    Strict vegetarians or vegans may miss out on certain vitamins and minerals. For them, “taking a multivitamin could be advantageous,” Lopez-Neyman says. She adds that multivitamins can also help pregnant women. They’re advised to take multivitamins due to a higher risk of deficiencies in nutrients such as folate and iron.

    Multivitamins could be useful during periods of chronic stress and sleep deprivation, such as rough stretches at work or school. These circumstances may interfere with cooking nutritious meals, and stress can sap immunity. Multivitamins could, in theory, help with both issues. “If you’ve been struggling to eat a varied diet for six months or longer, it’s a good time to check in with your doctor or dietitian,” says Raedeh Basiri, assistant professor of nutrition and food studies at George Mason University.

    Multivitamins and kids

    Pediatricians may recommend multivitamins for kids because their bodies are continuously developing, “requiring a steady supply of essential nutrients to support physical and mental milestones,” Lopez-Neyman says.

    She adds, though, that the American Academy of Pediatricians doesn’t advise multivitamins for children who eat reasonably well. That’s largely because packaged foods fortified with vitamins and minerals boost their micronutrient intake. “Their bodies should learn how to get what they need from food,” Basiri says. “That has been the case for thousands of years.”

    Exceptions are vitamin D, especially for infants, and a few minerals like iron and calcium. Both children and adults of all ages have some risk of not getting enough of these critical nutrients. 

    Specialized multivitamins

    Talk with doctors or dietitians to learn more. They can order tests to uncover any deficiencies, in which case a broad-based multivitamin may help. They might also recommend a specialized multivitamin with only the nutrients that target a particular shortage, in addition to dietary changes.

    A common specialized multivitamin offers B12, which can be low especially among vegetarians. Lopez-Neyman rarely has meat, and her provider suggested a multivitamin with B12, B6, and folate.

    Read More: Weighted Vests Are the Latest Fitness Trend. Do They Work?

    Compelling evidence shows that multivitamins combining beta carotene, vitamins C and E, copper, and zinc delay progression of macular degeneration after the condition has been diagnosed.

    Risks of multivitamins

    Many of us grew up striving for 100% on every test, but overachieving with multivitamins comes with risk—diminishing their benefits or causing harmful side effects. Whether taking a broad-based or specialized multivitamin, talk to your doctor or dietitian about your individual nutrition needs. You might not always want a pill that provides the recommended daily allowance for each vitamin and mineral.

    “We wouldn’t want 100% of everything,” says Christy Bock, a pediatric dietitian in Washington, DC. Even at lower percentages, many nutrients amplify each other, collaborating inside the body to potentially provide 100% of your needs. “Nature works together in certain patterns,” Bock says. “It’s the same with vitamins and nutrients in food.” 

    Bock adds that too much of certain nutrients may undermine others. For example, getting more than 100% of calcium daily could interfere with the beneficial effects of iron, she says.

    Read More: Can Creatine Keep Your Brain Sharp?

    Excess nutrients can build up over time to become toxic. In particular, vitamins that dissolve in fat—like A, D, E, and K—accumulate in the body’s tissues, increasing the chances they’ll reach toxic levels, Bock explains. High doses of vitamin E, for instance—say 1,200 milligrams—can lead to side effects like diarrhea, weakness, or blurred vision, Lopez-Neyman says.

    Parents should be cautious about gummies that have artificial additives and tempt kids to eat them like candy, leading to the risk of overdose, Basiri says.

    How to decide whether to take a multivitamin

    Many of us reach for multivitamins because we feel too rushed to prepare healthy food. But doctors and dietitians can help you revisit this assumption. Batch cooking and portable healthy snacks ensure plenty of nutrients while reducing time pressure, Basiri says. 

    If you still want a broad spectrum multivitamin, look for ones certified by NSF, USP, or ConsumerLab.com—or at least use an established, familiar brand.

    Whether to take a multivitamin could come down to personal preference. Based on his own research, Sesso started taking multivitamins daily after he turned 50, on top of eating healthy. “Lifestyle is the first line of defense,” he says. He always takes the multivitamin with food, since the body recognizes and uses it better that way, he says. 

    Others may want to carefully consider if a multivitamin is really delivering the best benefit for their situation. Logging more hours of sleep, for instance, would boost health more than any pill for the majority of people. “What variable in your life is most important to identify?” Bock says. “A multivitamin can be helpful in some circumstances, but it’s not always the answer.”

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    Matt Fuchs

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  • How to Keep Your Heart Healthy in Your 20s, 30s, 40s, and Beyond

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    Your heart is with you for every moment of your life—but the way you care for it shouldn’t look the same at 25 as it does at 65. Cardiovascular disease is the leading cause of death in the U.S., and heart health risks increase with age. But the good news is that much of the damage is preventable with the right habits and timely screenings.

    Here’s a decade-by-decade guide, with insights from cardiologists, for protecting your heart from young adulthood through your golden years.

    Your heart health may be the furthest thing from your mind in your twenties. But it’s the right time to build the habits that will support your heart for years to come, says Dr. Romit Bhattacharya, a preventive cardiologist at Massachusetts General Hospital. These heart-healthy habits include getting enough physical activity daily, quitting smoking or vaping, focusing on eating a plant-based diet, and getting seven to nine hours of sleep each night. 

    “These basics drive long-term heart and brain health,” he says.

    By your early 20s, the heart has reached its adult size and capacity, Bhattacharya says. Cardiac output—how much blood the heart pumps per minute—is strong, and the heart muscle is highly efficient. But research shows that even by this age, fatty streaks and cholesterol deposits (called plaques) can form in the arteries, especially if you smoke, eat a poor diet, or have a family history of heart disease.

    That’s why this is the time to start thinking about screenings, says Dr. Deepak Talreja, clinical chief of cardiology at Sentara Cardiology Specialists in Virginia.

    “Blood pressure should be screened starting at age 18, with follow-ups every three to five years if normal, or annually if elevated,” he says. “Cholesterol testing should start by age 20 if risk factors exist, and early identification of abnormal blood sugar is also key.”

    Your 30s are often peak years for career-building, parenting, and financial stress. While your heart is still strong and resilient, this decade is when subtle changes often begin to emerge.

    “Chronic stress, anxiety, depression, and poor sleep push up blood pressure and inflammation and are tied to higher heart-attack risk,” says Bhattacharya. “Job strain alone carries around a 30% higher coronary heart disease risk.”

    Read More: Why Heart Disease Research Still Favors Men

    Exercise in your 30s is particularly important, says cardiologist Dr. Lars Sondergaard, chief medical officer and vice president of Abbott’s structural heart division. “Even moderate exercise, such as brisk walking for as little as 20 minutes a day, can significantly improve a person’s health,” he says. 

    Sleep is also vital, Sondergaard adds. Deep, restorative sleep not only reduces inflammation but also supports emotional regulation, allowing you to better cope with life’s pressures. Social connection can also play a protective role as well; robust social networks correlate with lower stress levels and longer lifespan.

    And screenings remain important. Talreja highlights that stress can indirectly worsen cardiovascular health by encouraging unhealthy habits—like overeating, inactivity, and alcohol use—so maintaining routine checkups is crucial. Blood pressure, cholesterol, and metabolic markers should be monitored, and lifestyle interventions should be reinforced.

    By midlife, you may not have any noticeable symptoms, but subtle changes in blood pressure, cholesterol, or glucose can foreshadow future heart problems. 

    “Your 40s are when silent risks begin to surface, so this is the decade to move beyond ‘feeling fine’ and start measuring what matters,” says Bhattacharya. “Blood pressure, cholesterol, and blood sugar remain the foundation, but consider advanced screening” if you have a family history of cardiovascular issues. Consult your doctor if your risk is unclear.

    For those who are at higher risk, a coronary calcium scan or CT coronary angiogram can reveal early plaque long before symptoms arise, he adds.

    Monitoring your cholesterol levels continues to be crucial during this decade. “The most important cholesterol measure is LDL, also known as bad cholesterol, followed by non-HDL cholesterol,” says Dr. Jeffrey Berger, director of the Center for the Prevention of Cardiovascular Disease at NYU Langone Heart. “Even if HDL is high, elevated LDL increases risk for heart disease and stroke and should be lowered.”

    Read More: The Obscure Genetic Cholesterol That Can Impact Your Heart Health

    Routine monitoring—annual blood pressure checks, regular lipid panels, and glucose monitoring—can detect problems early, and implementing lifestyle changes or other interventions before serious disease develops can protect your heart. 

    Subtle warning signs can also emerge in your 40s. Fatigue, shortness of breath during activity, calf pain with walking, or unusual exercise intolerance may all signal cardiovascular issues. 

    Dr. Srihari S. Naidu, director of the cardiac catheterization laboratories and the hypertrophic cardiomyopathy program at Westchester Medical Center, says most people assume they’re asymptomatic because they don’t feel chest pain or obvious shortness of breath—but often that’s because they’ve unconsciously stopped pushing themselves. 

    “Paying attention to how your body responds during exertion is key,” he adds. 

    At this stage, hormonal changes begin to reshape cardiovascular risk. 

    For women, menopause often leads to increases in LDL cholesterol, rising blood pressure, and shifts in fat distribution from hips and thighs to the abdomen. Men experience gradual testosterone decline, which can increase risk for metabolic syndrome and diabetes. 

    “Traditionally we have believed that the loss of estrogen removes protective lipid effects, but trials of replacing hormones have shown this is more complex than once believed,” says Talreja. 

    “Because of this, hormone replacement therapy is not recommended for cardiovascular disease prevention and should only be considered for severe vasomotor symptoms.”

    Read More: Why Does Menopause Treatment Always Include a Diet?

    Testosterone replacement in men is also not advised for primary prevention due to potential risks. Instead, Berger recommends focusing on maintaining a heart-healthy lifestyle and routine screenings to identify early disease during this time. 

    “Healthy habits, especially diet and exercise—both aerobic activity and strength training—support better hormone balance and heart health,” he says. 

    By the time you reach your 60s, your heart has worked hard for decades, and the changes that began earlier in life can become more noticeable. The heart muscle may have thickened slightly, and arteries have likely stiffened, which can raise blood pressure. For women, the protective effects of estrogen subside after menopause, which is why women’s cardiovascular risk has increased by this decade.

    Because of these factors, many people already carry one or more cardiovascular diagnoses: hypertension, high cholesterol, or Type 2 diabetes. In these cases, the focus shifts from prevention alone to careful management of existing conditions.

    Read More: 12 Weird Symptoms Endocrinologists Say You Should Never Ignore

    “Even in people with risk factors or those with a strong family history, proactive management is key to avoiding disease,” says Berger. “We need to be aggressive with primary prevention (before disease develops) to avoid the development of disease and the need for secondary prevention (after a cardiac event).”

    Medication adherence, cardiac rehab after heart attacks or strokes, and vaccinations to prevent infections that stress the heart are all critical. This is also the time to recognize silent disease, Naidu says. 

    “Heart valve problems often start quietly,” he says. “Stay alert, share any changes with your clinician, and work together to decide if an echocardiogram is right for you.”

    By the time you reach your 70s, the heart has been pumping nonstop for more than 2.5 billion beats. Even if you’ve taken excellent care of it, age-related changes become more pronounced in this decade. Some shifts are normal parts of aging, while others reflect accumulated cardiovascular risk.

    Pumping efficiency declines, arteries are less flexible, valves often show significant wear, and irregular rhythms are more frequent.

    In your 70s and older, heart health becomes as much about quality of life as prevention. 

    “Aging in the 70s is no longer one uniform story,” says Bhattacharya. “Those who have maintained lifelong healthy habits often look and feel more like people in their 50s or 60s. For others, simplifying medications, setting safe blood pressure and glucose goals, and avoiding falls or drug interactions take priority.”

    Staying active, eating well, and taking medications as prescribed are still essential, says Berger. Equally important, he adds, is making sure your care is well-coordinated. Focus on mobility, safety, and activities that bring happiness, because emotional well-being directly supports heart health.

    Shared decision-making with family and care teams helps ensure medical care aligns with personal goals, especially as complex conditions accumulate. At this stage, the goal is independence and quality of life: using the fewest, most effective interventions to keep people strong, steady, and connected to the things they value most.

    “As much as possible, patients at all ages—but especially older patients—need to think about who else can help them make medical decisions when needed,” says Talreja. Consider spelling out exactly how you want your heart health (and overall health) handled at this stage, like whether you want CPR performed in an emergency or a ventilator if you are incapacitated. By making heart health a habit throughout the prior decades, considering what’s best for your heart will be second nature by now. 

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    Lauryn Higgins

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  • Why Weight-Loss Drugs Alone Won’t Make Us Healthy

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    We are entering a new era of obesity. The science of weight loss has changed forever: Drugs like Ozempic, Wegovy, and Mounjaro are helping millions shed weight they once thought impossible to lose. At the same time, research is revealing the role of ultra-processed foods in driving obesity, diabetes, and heart disease, even beyond calories alone.

    But for all the breakthroughs, governments are stuck. Caught between the pharmaceutical revolution on one side and a trillion-dollar food industry on the other, they face a defining question: Will we settle for treating obesity, or will we finally tackle its causes?

    Because here’s the uncomfortable truth: Weight-loss drugs are extraordinary, but they are not a solution on their own.

    A scientific breakthrough—and a political dilemma

    GLP-1 drugs have been nothing short of miraculous for many. Originally designed for diabetes, they suppress appetite and help people lose 15–20% of their body weight. Patients with Type 2 diabetes are seeing their blood sugar normalize. Rates of heart attacks and strokes are dropping. They may well be beneficial for neurodegenerative diseases like dementia. Some estimates suggest that, if rolled out at scale, GLP-1s could save up to three million lives every year.

    Read More: A Battle Is Brewing Over Whole Milk

    And now, with cheaper versions beginning to enter the market in India, China, Canada, and other countries, the reach of these drugs is expanding faster than anyone predicted.

    But here’s the dilemma: If governments focus on prescriptions instead of prevention, they risk hardwiring obesity into the next generation.

    The ultra-processed problem

    We now know that ultra-processed foods (UPFs)—industrial combinations of refined starches, seed oils, sugars, additives, and flavorings—don’t just make us gain weight. They change our biology. They spike blood sugar, drive inflammation, disrupt satiety signals, and, in many cases, are engineered to keep us eating well past the point of fullness.

    In the U.K. and U.S., more than 60% of the average diet now comes from these foods. That’s school lunches. Hospital vending machines. Cheap supermarket staples. And the problem isn’t just access; it’s environment. These products are everywhere, marketed relentlessly, and often cheaper than whole foods.

    Yet the science is not without controversy. Some researchers argue that UPFs are too broad a category to be useful, lumping together yogurts and whole-grain breads with potato chips and candy. Others suggest that much of the harm comes not from “processing” itself but from factors we already understand—sugar, salt, fat, energy density, and even texture and speed of eating. In a landmark study at the National Institutes of Health, people ate 500 more calories a day on an ultra-processed diet than on an unprocessed one—even when nutrients were matched—likely because the foods were softer, faster to eat, and more energy-dense.

    The precise mechanisms are still debated. But the bottom line is not. Populations that eat more UPFs get sicker, younger.

    GLP-1s can quiet the biological drive to overeat. But they can’t change the reality that children are growing up in a food environment designed to make them sick.

    Governments at a crossroads

    This is the bind policymakers now face. On one side are pharmaceutical companies pushing for broader access to life-changing weight-loss drugs. On the other, food giants are lobbying hard against restrictions on advertising, warning labels, or taxes on sugar and salt. And in the middle: governments paralyzed by the fear of being accused of running a “nanny state.”

    But the real nanny isn’t government; it’s Big Food. It’s the relentless marketing shaping our children’s tastes before they can read. It’s the supermarket aisles engineered to trigger impulse buys. It’s the food environment that keeps us hooked on products designed not to satisfy hunger but to keep us coming back for more.

    Read More: Why It’s So Hard to Make School Lunches Healthier

    That’s the nanny that quietly robs us of our freedom. Because true freedom isn’t choosing between two forms of processed junk; it’s the ability to hike a mountain without pain, swim a mile, or simply feel comfortable in your own body. Millions of people are denied that freedom every day—not by weak willpower, but by a system designed to make unhealthy living the default. Until we confront that, we’ll keep mistaking constraint for choice.

    The result? Incremental change, when what’s needed is bold action.

    A playbook for real change

    The GLP-1 era should be a catalyst, not a crutch. Here’s what governments could do today to break the cycle:

    1. Fix the food environment

    Ban junk-food advertising to children. Put clear, visible warning labels on ultra-processed foods, as Chile did with dramatic success. Tax the worst offenders, and use the proceeds to make healthier foods cheaper.

    2. Invest in prevention, starting with kids

    Teach cooking in every school. Build gardens so children understand where their food comes from. Make daily physical activity as routine as maths and reading. Japan, which has some of the lowest obesity rates in the world, embeds food education into its national curriculum—and it works.

    3. Make drugs part of a broader strategy

    GLP-1s shouldn’t be a free pass for the food industry, nor should they be used in isolation. They should come with counseling, nutrition education, and long-term support to build healthier habits.

    Why it matters

    None of this is about shaming individuals. Obesity isn’t a failure of willpower; it’s a predictable response to an environment designed for overconsumption.

    The question is whether we want to normalize that environment and rely indefinitely on weekly injections, or whether we want to build a world where fewer people need the drugs in the first place.

    Read More: The Heavy Cost of Using Weight-Loss Drugs to Get Skinny

    The stakes aren’t just personal. Obesity already costs the U.S. economy an estimated $1.4 trillion a year in lost productivity and health care costs. In the U.K., the figure is almost £100 billion. Those numbers will only grow unless we shift from reactive care to prevention.

    A defining choice

    I’m not anti-drug. Far from it. GLP-1s are one of the most exciting medical breakthroughs of the last half-century. They will save millions of lives.

    But drugs alone won’t create a culture of health. They won’t teach children how to cook. They won’t suddenly make our kids immune to junk-food ads. They won’t stop aggressive lobbying that keeps the least healthy calories the cheapest.

    This moment—this collision of science, food, and politics—is a chance to do something bigger: to make the healthy choice the easy choice, for everyone.

    If we miss it, we risk creating a future that looks much like our present: where obesity is managed, not prevented.

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    William Warr

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  • AI Is Revolutionizing Health Care. But It Can’t Replace Your Doctor

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    The next time you get a blood test, X-ray, mammogram, or colonoscopy, there’s a good chance an artificial intelligence (AI) algorithm will first interpret the results even before your doctor has seen it.

    Over the course of just a few years, AI has spread rapidly into hospitals and clinics around the world. More than 1,000 health-related AI tools have been authorized for use by the U.S. Food and Drug Administration (FDA), and more than 2 in 3 physicians say they use AI to some degree, according to a recent survey by the American Medical Association. The potential is extraordinary. AI—particularly in the form of AI agents that can reason, adapt, and act on their own—can lighten doctors’ workloads by drafting patient notes and chart summaries, support precision medicine through more targeted therapies, and flag subtle abnormalities in scans and slides that a human eye might miss. It can speed discovery of drugs and drug targets through new processes, such as AI-driven protein structure prediction and design that led to last year’s Nobel Prize in Chemistry. AI can give patients faster, more personalized support by scheduling appointments, answering questions, and flagging side effects. It can help match candidates to clinical trials and monitor health data in real time, alerting clinicians and patients early to prevent complications and improve outcomes.  

    But the promise of AI in medicine will only be realized if it is built and used responsibly. 

    Today’s AI algorithms are powerful tools that recognize patterns, predict, and even make decisions. But they are not infallible, all-knowing oracles. Nor are they on the verge of matching human intelligence, despite what some evangelists of so-called artificial general intelligence suggest. A handful of recent studies reflect the possibilities but also the pitfalls, pointing out how medical AI tools can misdiagnose patients and how doctors’ own skills can weaken with AI.

    A team at Duke University (including one of us) tested an FDA-cleared AI tool meant to detect swelling and microbleeds in the brain MRIs of patients with Alzheimer’s disease. The tool improved the ability of expert radiologists to find these subtle spots in an MRI, but it also raised false alarms, often mistaking harmless blurs for something dangerous. We concluded that the tool is helpful, but radiologists should do a careful read of MRIs first, and then use the tool as a second opinion—not the other way around.

    These kinds of findings are not confined to the tool we looked at. Few hospitals are independently assessing the AI tools they use. Many assume that just because a tool has been cleared by the FDA, it will work in their local setting, which is not necessarily true. AI tools work differently for different patient populations, and each has unique weaknesses. That’s why it’s essential for health systems to do due diligence and a quality check before implementation of any AI tool to ensure it will work in that local setting and then educate clinicians. In addition, both AI algorithms and the ways humans interact with them change over time, prompting former FDA commissioner Robert Califf to urge constant post-market monitoring of medical AI tools to ensure they remain reliable and safe in the real world.  

    In another recent study, gastroenterologists in Europe were given a new AI-assisted system for spotting polyps during colonoscopies. Using the tool, they initially found more polyps—tiny growths that can turn into cancer—suggesting the AI was helping them spot areas they may have otherwise missed. But when the doctors then returned to performing colonoscopies without the AI system, they detected fewer pre-cancerous polyps than before they’d used the AI. Although it’s not clear exactly why, the study’s authors believe clinicians may have become so reliant on AI that in its absence they became less focused and less able to spot these polyps. This phenomenon of “deskilling” is supported by another study which showed that overreliance on computerized aids may make the human gaze less likely to scan peripheral visual fields. The very tool meant to sharpen medical practice had perhaps blunted it.

    AI, if used uncritically, can not only propagate wrong information, but erode our very ability to fact-check it. It’s the Google Maps effect: drivers who once navigated by memory now often lack basic geographic awareness because they’re used to blindly following the voice in their car. Earlier this year, a researcher surveyed more than 600 people across diverse age groups and educational backgrounds and found that the more someone used AI tools, the weaker their critical-thinking abilities. This is known as “cognitive off-loading,” and we are only just starting to understand how it relates to AI usage by clinicians.

    Read More: Why Do Taxi Drivers Have a Lower Risk of Alzheimer’s?

    All of this underscores that AI in medicine, as in every field, works best when it augments the work of humans. The future of medicine isn’t about replacing health care providers with algorithms—it’s about designing tools that sharpen human judgment and amplify what we can accomplish. Doctors and other providers must be able to gauge when AI is wrong, and must maintain the ability to work without AI tools if necessary. The way to make this happen is to build medical AI tools responsibly.

    We need tools built on a different paradigm—ones that nudge providers to look again, to weigh alternatives, and to stay actively engaged. This approach is known as Intelligent Choice Architecture (ICA). With ICA, AI systems are designed to support judgment rather than supplant it. Instead of declaring “here is a bleed,” an ICA tool might highlight an area and prompt, “check this region carefully.” ICA augments the skills medicine depends on—clinical reasoning, critical thinking, and human judgment.

    Apollo Hospitals, India’s largest private health system, recently began using an ICA tool to guide doctors in preventing heart attacks. A previous AI tool had provided a single heart-attack risk score for each patient. The new system provides a more personalized breakdown of what that score means for them and what contributed to it so that the patient knows which risk factors to address. It’s an example of the kind of gentle nudging that can allow doctors to succeed at their jobs without taking over their autonomy.

    There is a temptation to oversell AI as if it has all the answers. In medicine, we must temper these expectations to save lives. We must train medical students to work both with and without AI tools and to treat AI as a second opinion or an assistant rather than an expert with all the right answers. The future is humans and AI agents working together.

    We’ve added tools to medicine before without weakening clinicians’ skills. The stethoscope amplifies the ear without replacing it. Blood tests provide new diagnostic information without eliminating the need for a medical history or physical exams. We should hold AI to the same standard. If a new product makes doctors less observant or less decisive, it’s not ready for prime time, or it’s being used the wrong way.

    For any new medical AI, we should be asking whether it makes the clinician more thoughtful, or less. Does it encourage a second look or invite a rubber stamp? If we commit to designing only those systems that sharpen rather than replace our abilities, we’ll get the best of both worlds, combining the extraordinary promise of AI with the critical thinking, compassion, and real-world judgment that only humans can bring.

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    Murali Doraiswamy and Marc Benioff

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  • How to Tell If Your Outdoor Air Is Safe

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    When George Thurston leaves his cottage in the woods of Waccabuc, N.Y., to head for work, a pollution monitor clipped to his belt—called an AirBeam—shows pristine air quality. As he takes the train through the suburbs, the device’s digits rise, meaning more pollution. By the time he gets to his office in Manhattan, they’re even higher.

    “It’s important to know your exposure profile to protect against everyday cumulative risk,” says Thurston, professor of medicine and population health at NYU’s School of Medicine.

    Compared to other toxins in the environment like plasticizers and pesticides, outdoor air pollution is the most harmful type based on current evidence causing millions of deaths per year. Using an air quality index (AQI) is one way to tell how polluted the air you’re breathing is. Many AQIs—from the readouts on Thurston’s gadget to ones based on gold-standard detection stations built by the U.S. Environmental Protection Agency—have been developed to monitor pollution and inform you when being outside is safe.

    But their assessments and forecasts often conflict. “The different data streams have their own biases and assumptions,” says Makoto Kelp, assistant professor of atmospheric sciences at the University of Utah. “I don’t think they’re very well communicated to the public.”

    With harmful particles in the air partly due to intensifying wildfires, here’s how to figure out your personal risk for outdoor air pollution to protect your health.

    Why your air quality matters

    Death certificates list causes like heart disease, stroke, and cancer, but these diseases have their own causes. They’re shaped by underlying forces, including air pollution in many cases

    Pollution isn’t just one thing; it’s a mix of toxins from vehicle emissions, coal-fueled power plants, and natural gas used to heat buildings. Such substances contain dangerous material called particulate matter 2.5. Much thinner than a strand of hair, PM2.5 can penetrate deep inside the body, where it drives many of pollution’s health impacts.

    Read More: Weighted Vests Are the Latest Fitness Trend. Do They Work?

    Take dementia. “Every reduction in pollution matters,” says Haneen Khreis, senior research associate at Cambridge University. Earlier this year, her team studied long-term exposure and found that, with every 10 micrograms of PM2.5 (per cubic meter of air) we’re exposed to, dementia risk increases by 17%. (For perspective, 10 micrograms of PM2.5 is the average roadside measure in central London.)

    If you already have a chronic disease, “poor air quality may make it worse,” Khreis explains. According to Thurston’s research, the month after a Pittsburgh plant stopped emitting fossil fuels, emergency hospital visits for pediatric asthma dropped by 41%—and continued declining after that.

    The trouble with tracking pollution

    We can protect ourselves from pollution only if we know it’s there. AQIs focus on tracking and forecasting the most widespread pollutants: PM and ozone. 

    The EPA posts its AQI on AirNow. Other AQIs are provided by weather apps like AccuWeather and companies like PurpleAir that share readouts from their networks of privately owned sensors. 

    These AQI values frequently diverge because each organization compiles its own data before converting their findings (with the EPA’s formula) into a 0-500 risk score. There’s no consensus on which data to use partly because the science of monitoring and predicting air quality is so complex. “There’s more randomness and uncertainty, compared to weather forecasts,” Kelp says.

    AQI forecasts are easily scuttled by the wind. Both its speed and direction can change on a dime. Pollution tends to travel with moving weather masses, says Jonathan Porter, chief meteorologist at AccuWeather, a company that tracks and forecasts weather including air pollution. If the wind shifts from polluted areas nearby, the unhealthy air could quickly blow into your area. Or your AQI could improve if the wind picks up in the lower atmosphere, suddenly dispersing stagnant, pollutant-filled air. 

    AQIs may also lag behind unforeseen temperature changes. Strong sunlight can worsen air quality by driving chemical reactions like ozone formation.

    Another complication: it’s hard to calculate mixtures of pollutants in the air, so AQIs focus on whichever pollutant is currently highest—more of a sketch than a full portrait. Researchers have found that the EPA’s daily AQI was less reliable for predicting health problems during warmer weather months, when pollutants mix more. 

    The most accurate air-pollution detectors

    EPA’s stations are the most accurate detectors. The agency’s site, AirNow, uses these readouts to calculate current AQI. AirNow also predicts next-day AQI by analyzing recent data with sophisticated forecasting algorithms.

    Through AirNow, you can learn about regional pollution events like wildfire smoke affecting nearly everyone’s air in wide areas around the monitoring stations. But there aren’t enough of these stations because they’re expensive to build and run. A consequence is that on days without a broadly impacting event—when air quality in a given location is shaped more by local factors like traffic—these monitors can’t tell you as much about many places’ local pollution levels. “Monitors are often lacking in areas that are less populated or have only recently become more populated,” says Loretta Mickley, senior research fellow in chemistry at Harvard University.

    Read More: Can Creatine Keep Your Brain Sharp?

    PurpleAir’s AQI helps inform you about local pollution. Its online map displays readouts from people’s at-home sensors, better reflecting if a nearby traffic jam or mail truck is spiking fumes, a neighbor starts burning trash, or a local factory releases a smoke plume. 

    “You can’t predict when these things will happen,” says Adrian Dybwad, PurpleAir’s CEO. “If your kid has asthma, you want real-time, real-close information.” The EPA is piloting ways to combine its official sensors with PurpleAir data.

    PurpleAir can be “really useful,” Kelp says, though his research shows its crowdsourced networks rarely include lower-income communities. He also notes the at-home sensors sold by PurpleAir, ranging from $139 to $299, are lower quality than the EPA’s stations—and they become less accurate when misplaced or degrading over time. “There are no standards for installing or maintaining them,” he says. 

    PurpleAir doesn’t forecast pollution, while AccuWeather tries to predict AQI hourly throughout the day for towns or cities based on available data informing their models. “We focus on quality control as we integrate the latest observations as quickly as possible,” Porter explains. AI plays a role; Porter says AccuWeather’s machine learning algorithms compute 70 billion data points each hour.

    A lack of standardization

    Another issue is that AQIs use different color codes and thresholds for when the air is bad enough to trigger health problems in a single day. AirNow flags air quality as unhealthy—color-coded orange—whenever PM2.5 levels rise above 35.5 micrograms. 

    But the WHO’s guidance is more stringent, recommending a maximum of 15 micrograms. AccuWeather’s scale tracks to the WHO standard. This explains why AccuWeather’s AQI might indicate pollution is “fair” when AirNow shows it’s “good.” PurpleAir lets you choose filters that apply either the EPA’s or WHO’s standards.

    Read More: Your Quest for Perfect Sleep Is Keeping You Awake

    Mickley generally follows the EPA guidance. “I will exercise outside in moderate yellow conditions,” she says. “When it turns orange, I stay inside.”

    Thurston thinks color-coded schemes should eliminate green to avoid implying completely safe air, since even the lowest pollution levels compromise health with long-term exposure. For the average concentration of PM2.5 you breathe throughout a given year, lower cutoff points have been established by both the EPA (9 micrograms) and WHO (5 micrograms). This means if your average exposure is regularly above these levels over the long-term, risks for chronic diseases may rise.

    How to use air-quality readings in your everyday life

    So how should people use all of these different AQIs? “The best approach is to combine them,” Kelp says. 

    Here’s a five-step plan:

    Sign up for AirNow emails

    AirNow is the go-to place to learn about regional events significantly driving up pollution. Sign up for its daily emails, called EnviroFlash, to stay informed. For instance, if a wildfire—even if far away—coincides with weather systems blowing pollution into your region, AirNow’s email will recommend staying indoors more than usual.

    Follow a local sensor

    Before exercising or spending much of the day outside, check the air quality by looking at PurpleAir’s map displaying local sensors, wherever people own and deploy them. Another similar site, like IQAir, might draw from a sensor that’s closer to you. 

    You could also get your own personal monitor—many are affordable, and though their accuracy is limited, “they’re good for showing overall trends,” Kelp says. 

    Observe your environment

    Learn to recognize generalities and patterns in your environment that, more often than not, track with pollution. Combined with AQIs, they should inform your overall assessment and actions. 

    For example, Thurston realized pollution is usually higher on the subway, so he wears a mask when riding it.

    Read More: You Should Be Washing Your Shoes. Experts Explain How

    Khreis knew from research that living by a busy road increased her exposure “exponentially” compared to about 1 mile from the road, even though the available AQIs didn’t reflect this problem. She moved to a home farther away. 

    She also bikes in areas with less traffic and more greenery. Trees may help disperse pollution. Results depend on several factors like tree species, but “overall I think they help,” Khreis says.

    Other patterns are weather-related:

    • Sunny summer afternoons often coincide with pollution, which then drops in the evenings. 
    • The reverse may be true in winter: higher AQIs occur in the morning as people wake up and turn up their heating units.
    • Rain droplets may wash away pollutants.  

    Avoid exercising outside when worse air is likely based on these patterns, or at least check your AQI app beforehand to help ensure pollution isn’t excessively high.

    Check hourly forecasts

    If you’re about to go outside for a long time, consult AccuWeather’s hour-by-hour forecast. Just don’t over-rely on its accuracy, since it may shift while you’re out. “We always recommend people check back with us to stay updated,” Porter says. 

    Local monitors can help point you to real-time changes. 

    Aim for mostly good air

    Try to limit your average exposure on most days. 

    Cumulative long-term exposure to low-level pollution may cause more chronic disease than peak pollution events. So if you’re outside for a while on a day with high AQI, it helps significantly to drop your average by reducing exposure when indoors. Consider getting indoor air purifiers—for your house and car—and an electric stove instead of a gas one, which emits a carcinogen called benzene. 

    The air outside is often beyond your control, but people spend only 10% of their time there. Cleaning up your own indoor air could be a life-saver.

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    Matt Fuchs

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  • How Being a Grandparent Can Improve Your Health

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    A lot of things change when a baby joins a family—and not just for the parents. Newly minted grandparents often go through a transition of their own. Suddenly, couch-potato tendencies are replaced with a whole lot of crawling on the floor, laughter, and general silliness.

    Is having a grandkid enough to make a difference to an older person’s physical and mental health?

    Sure enough, medical experts back up this transformation. “Being an involved, active, supportive, storytelling grandparent has potential healthy aging benefits,” says Dr. Maria Carney, chief of geriatric and palliative medicine at Northwell Health and co-author of The Aging Revolution: The History of Geriatric Health Care and What Really Matters to Older Adults. Carney, who has cared for older adults for nearly 30 years, notes that medical literature supports this belief, but she also has dozens of anecdotal stories from her practice. “What I have seen as key elements are feeling purposeful, staying active, and having gratitude,” she says.

    “Cross-culturally, people often say that becoming a grandparent can ‘keep you young,’ which is reflective of the joy, energy and renewed sense of purpose that grandchildren can bring into one’s life, especially in aging populations,” says Dr. Kanramon Watthanasuntorn, medical director at the Center for Better Aging at St. Bernard Hospital in Chicago. Since seniors often face depression as they become more isolated in older age, grandchildren can act as a buffer: “Many grandparents have described themselves as more active, playful, and engaged with the world” after gaining a grandchild, she says. The sense of connection and purpose that comes from these relationships may help slow down some aspects of aging and support overall better mental health and a higher quality of life.

    Here’s how grandparenting can positively affect your health, how to get more out of this special relationship, and how to reap similar benefits if you don’t have a grandchild in your family.

    Grandkids make you happy

    “As a grandparent, you may report feeling better and happier,” says Dr. William Hung, professor of geriatrics and palliative medicine at Icahn School of Medicine at Mount Sinai. Research shows that grandparents tend to have better self-reported health, happiness, and less loneliness than their peers who don’t have grandkids. Hung isn’t surprised: some of his patients beam with pride when speaking about their close relationship with their grandchild. (Hung cautions that some of these health benefits and others may be attenuated in more stressful situations, such as in custodial grandparenting.)

    On a biological level, Watthanasuntorn explains that the “emotional engagement of interacting with grandchildren is more likely to release feel-good hormones, such as oxytocin and endorphins, which help reduce stress and promote happiness.” Feeling needed is also a huge contributor to life  satisfaction, she adds, so gaining a renewed sense of purpose can make you motivated to better maintain your health.

    They make you move

    Along with boosting your happiness, kids get you moving. “This could look like walking to the park, playing games, or simply moving around faster and more often,” says Watthanasuntorn. Research shows that involved grandparents are more physically active and less sedentary than adults of a similar age who don’t do that type of childcare. Getting more active “is associated with longer life and better health outcomes,” she adds.

    Read More: 7 Ways to Soothe Your Nighttime Anxiety

    This physical activity not only helps keep off excess weight and strengthen your bones and joints. It also contributes to improved mood, because one of the best treatments for depression is physical activity, Carney says.

    They keep you sharp

    “Interacting with one’s grandkids often involves learning new things, adapting to new technology, and engaging in imaginative play or problem-solving,” Watthanasuntorn says. Helping with homework, reading stories, playing games, and navigating devices all challenge the brain and sharpen cognitive functions.

    Research confirms this. Grandparents, especially  women, tend to have higher cognitive function when compared to those who do not engage with grandchildren.

    Of course, it’s not the mere act of becoming a grandparent that safeguards your brain, but the active effort you put into “continuing to learn new activities, maintain schedules for yourself and others, playing games, and reading to others,” Carney says.

    Grandparenting provides a social outlet

    Another way that having a grandchild can boost your health during your golden years is by deepening family ties and expanding your social support network. 

    “The social-care system in the United States is a familial system, whoever you call your family, so this social-support network is vital for longevity and health at any age,” Carney says. It often leads to greater connection with community, too, she adds; doing new activities with a grandchild links you to new organizations, people, and neighbors, “which enriches one’s life.”

    Read More: Should You Take a Vitamin B12 Supplement?

    Forging these connections may also positively impact your brain health. “Socializing with your children and grandchildren also means fewer opportunities to become socially isolated, which could otherwise lead to neurological decline as the brain is less engaged over longer periods of time,” says Watthanasuntorn. Research shows that older adults who provided some care for grandchildren had a lower risk of death over 20 years compared to those who did not—suggesting that the emotional and social engagement involved in grandparenting can boost longevity, she says. 

    What if you don’t have grandchildren?

    Older adults without grandkids can still reap some of the benefits. Many of the health perks associated with becoming a grandparent aren’t even kid-specific, but related instead to increased physical activity and social engagement.

    One way to get involved in the community is to seek out local programs that encourage intergenerational bonding, which fosters social connection, reduces loneliness, and provides a sense of purpose. Volunteer as a mentor in an after-school club, for example, tutor kids in chess, or help out at the local library. You may even be able to volunteer at a hospital’s postpartum unit, where you can coo at newborns and share any child-rearing insights you have with new parents.

    And don’t forget to look inside your own family. “If you have nieces or nephews or close family friends with grandchildren, offer to be a pseudo-grandparent and take on the responsibilities that come with the territory,” Watthanasuntorn suggests, like babysitting and participating in family events. 

    Research consistently finds that older adults who maintain active, meaningful relationships with younger generations experience less loneliness and better mental health, even if those relationships are not with biological grandchildren,” Watthanasuntorn says. “The key is regular, quality interaction and a sense of being valued and needed.”

    A final note on love and legacy

    Carney likes to remind her patients that grandparenting is an opportunity to model healthy behaviors for the next generation. Healthy eating, conversing, taking walks in nature, watching educational television, playing and teaching games, and reading books you enjoyed as a child can all benefit the child—and you. 

    “Share family memories, recipes, and activities [that are] important to you,” she says. “It is an opportunity to pass on family traditions.” 

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    Perri Ormont Blumberg

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  • Insurance for self-employed Canadians: What coverage do you need? – MoneySense

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    If you are self-employed, the onus for insurance coverage is squarely on you. If you are considering self-employment or are already self-employed, consider whether the following types of insurance apply to you. 

    Life insurance

    If you have a spouse and/or children who rely on your income, you should probably have life insurance. It could replace that income if you were to die, protecting your family from financial hardship. 

    How much life insurance do you need? 

    You need enough life insurance to cover your financial obligations—such as a mortgage and personal debt—and provide sufficient care for your dependents.

    Although a family’s expenses could decrease if someone died, most households have lots of fixed expenses like rent, mortgage payments, property taxes, insurance, utilities, children’s expenses, and other costs that do not change if there is one less family member. In some cases, a family’s expenses could even increase to account for additional help like a nanny for little ones or other help around the house.

    A business owner may also consider life insurance to provide cash for their business to keep operating. If the business’s value could be impaired by their death, a life insurance policy paid for and owned by the business could provide the funds to hire a replacement or shore up cash flow.

    Some business partners agree to have life insurance on each other. This coverage can provide funds for the survivor(s) to buy the deceased partner’s share of the business from their family. 

    When you buy life insurance, you can buy term life insurance that covers you for a certain number of years, or you can get permanent life insurance that is notionally meant to keep forever. Permanent insurance contains an investment component, whether it’s whole life or universal life insurance. Premiums tend to be higher for permanent coverage since the risk of death rises with age. But term insurance generally has a renewal feature, whereby you can renew at progressively higher premiums for subsequent terms.

    Business owners with corporations are often pitched life insurance as a tax and investment strategy, especially whole life and universal life insurance. These policies generally have high monthly premiums and are meant to provide future retirement income or a larger estate value.

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    Corporately owned life insurance definitely reduces tax because you are putting money into a life insurance policy instead of into corporate investments, which generally produce taxable income. But the trade-off may be higher fees than comparable investment options. As a result, you may not be further ahead.

    It is also important for business owners to consider other tax-efficient saving options like registered retirement savings plans (RRSPs) and tax-free savings accounts (TFSAs). If RRSP and TFSA accounts are not maxed out already with a reasonable expectation that maximum contributions can continue, a corporate life insurance policy for any reason beyond risk management—that is, for tax and investment reasons—should be considered with caution.

    Corporately owned life insurance can be a great opportunity for someone who has more money in a corporation than they are ever going to spend during their own lifetime. It can provide a larger after-tax estate for their beneficiaries than other corporately held assets, since the proceeds can come out of the corporation tax-free, unlike the withdrawal of other corporate assets by the beneficiaries. Just be careful about overcommitting to too large a policy.

    Compare life insurance quotes and save

    Request a personalized quote and consult with an expert about your coverage needs. Get the protection you need at the right price.

    Disability insurance

    A disability can hurt a family’s financial well-being and progress. Like life insurance, it is important to have if you have beneficiaries. But even if you don’t have family members depending on your income, you should have disability insurance for as long as you are still working out of necessity rather than by choice.

    What does disability insurance cover?

    Disability insurance provides a monthly payment to you if you cannot work due to an illness or injury. Some policies last for a certain period like 24 months after disability, while others last until a certain age, like 65.

    Some policies will pay your monthly benefit if you cannot work your current job (called “own occupation”), while others (called “any occupation”) may not pay out if you can work another job in another field.

    The risk of disability for most working Canadians is higher than the risk of dying. That’s why the monthly premiums tend to be more expensive than those for a life insurance policy. This is often a deterrent from purchasing disability insurance.

    Most insurance agents focus primarily on life insurance over disability insurance. As a result, life insurance tends to be sold more often than disability insurance. But a savvy business owner looking to reduce their financial risks should be buying disability insurance to protect themselves and, if applicable, their family.

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    Jason Heath, CFP

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  • Weighted Vests Are the Latest Fitness Trend. Do They Work?

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    When the fitness company Peloton added weighted-vest classes to its streaming exercise offerings in May 2025, its members rejoiced, says instructor Rebecca Kennedy. “They were like, ‘Finally! You answered my prayers’!” she laughs. “The appetite has been really wild.”

    Strapping extra weight to your body while working out is nothing new; the practice of “rucking”—walking with a weighted backpack—has roots in military training and has been shown to help improve endurance and build muscle power and stamina.

    But wearing a weighted vest to exercise has surged in popularity over the last few years, with the global market for weighted vests predicted to grow from $199 million in 2024 to $313 million by 2031. 

    Adding mechanical load onto your skeleton means your muscles have to work harder for support, Kennedy says. “Our metabolic output naturally increases, because the load is heavier. We’re getting higher use of oxygen, we’re burning more calories, we have more strain over our entire body, and especially because it’s on our trunk, our postural muscles are working quite a bit more.”

    Put simply, wearing a weighted vest is a “great way to, at the very core element of it, increase the difficulty of whichever exercise you’re doing,” says Mathias Sorensen, an exercise physiologist at the University of California San Francisco (UCSF) Human Performance Center.

    When to wear a weighted vest

    Adding a weighted vest to walking, hiking, or mat-based cardiovascular activities like aerobics allows you to reap the benefits of low-impact exercise while ramping up the intensity, Kennedy says. “A lot of us are limited with our time and maybe are loving cardio, but know that we also need to optimize and include strength in it, and this is a great entry point.”

    Read More: Can Creatine Keep Your Brain Sharp?

    Mike Hayes, a certified personal trainer at Crunch Fitness in New York, wears his vest during strength training, for moves like push-ups, pull-ups, jump squats, and lunges. “I do it to make my body-weight exercises a little bit harder, so I’m required to exert a lot more power and force,” he says. From an ergonomic perspective, explains Sorensen, “it’s a lot easier to put on a weighted vest than it is to have somebody put a giant plate on your back to create the same effect.”

    But there are some activities that aren’t suited to weighted vests, Kennedy says, like Pilates, yoga, any sort of inverted movements, and anything with rapid twisting, like pickleball or tennis. And make sure you take it off for your cool-down stretch, too. “Anytime you’re trying to load a stretch, it should be through exhale and time, versus adding a weight to it,” she says.

    How to get started

    As with any change to your exercise routine, go slow. If you roll out of bed “and you go buy the 30-pound weighted vest on Amazon and start doing 30 squats a day, there’s an irrefutable likelihood that an injury is going to happen,” Sorensen says.

    The general rule of thumb, Kennedy explains, is to choose a vest that’s 5-10% of your body weight. Wear it for 10 minutes the first time to see how your body responds, then increase your usage gradually. “I might wear it two or three days in week one,” she says.

    Read More: Your Quest for Perfect Sleep Is Keeping You Awake

    As for whether to buy a fixed weight or adjustable vest, decide whether you’ll use it more for cardio or strength training, Kennedy advises. A fixed weight vest will fit more snugly and jostle around less as you move, while an adjustable one allows you to progressively increase the resistance as you get stronger.

    Though weighted vests are generally safe for the majority of people, Kennedy says, seek clearance from your doctor if you have issues with balance, or neck, shoulder, or back injuries; placing additional stress on the spine can exacerbate conditions like degenerative disc disease. Pregnant women, particularly in the second and third trimester, should avoid adding more load to their trunk.

    Weighted vests and bone health 

    As we get older, we begin to lose bone mass or density; women are more likely to develop osteoporosis than men, because estrogen, which plays a crucial role in protecting bones, decreases sharply in menopause. 

    While it’s well-established that exercise can help strengthen our bones as we age, the research on weighted vests and bone health is scant. Most studies have been small with varying or unclear results, and even the recent 12-month INVEST in Bone Health trial, which followed 150 older adults, found that daily weighted vest use did not prevent weight loss-associated bone loss at the hip. 

    “There’s a lot of buzz around the weighted vest, that it’s this bone-density hack,” says Michele Bird, a board-certified orthopedic clinical specialist and assistant professor of applied exercise science at the University of Michigan School of Kinesiology. “I just don’t think that the evidence has supported that at this time.”

    Still, she says, “if that vest is getting someone to be more active, I think that’s great.”

    Upcoming research

    As more people strap in for the first time, research into the potential effectiveness of weighted vests continues to come down the pike.

    Kristen Beavers, an associate professor in the department of health and exercise science at Wake Forest University and one of the researchers in the INVEST trial, says the team is currently working on other studies related to weighted vests, including the impact on muscle and the difference in outcomes between men and women. 

    In March, they published a small pilot study suggesting that wearing a weighted vest during active weight loss may help people maintain that loss over the long term. 

    “I don’t think the story is done,” she says. 

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    Holly Burns

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  • Can Creatine Keep Your Brain Sharp?

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    With Silicon Valley pouring billions into energy solutions to meet the massive electricity demands of AI, it’s easy to forget that old-fashioned human intelligence is very energy intensive, too. Recent research suggests one potential solution for more brain power: a supplement called creatine.

    Human brains are needy; they burn about 20% of the body’s resting energy. Creatine is an organic compound that comes from food and the body’s own natural production. It keeps energy flowing where the body needs it most. Hundreds of studies have looked at the benefits of taking creatine as a supplement, focusing on how it invigorates muscles during short bursts of exercise.

    Researchers are now exploring if these supplements can help cognition. Boosting creatine could make us more resilient to life’s biggest brain drains, like suffering a head injury, working intensely, or just fighting the insults of aging.

    “There’s good reason to think scientifically that creatine benefits the brain, but those theories need to be tested,” says Matthew Taylor, associate professor of dietetics and nutrition at University of Kansas Medical Center.

    Before we start fortifying bread and pasta with creatine or popping supplements, here’s what scientists think about its benefits and risks.

    How creatine works

    Creatine plays an essential support role in energizing the cells for brain activity, muscle contractions, and even immune responses. 

    The main source of energy in cells throughout the body isn’t creatine itself, but adenosine triphosphate, or ATP. As our cells use ATP, this molecule loses a tiny unit called a phosphate (made of phosphorus and oxygen). But creatine is standing by the ready, having stored up phosphates for just this occasion. It donates phosphates to replenish the ATP molecules so they can be used for energy again. These instant charge-ups happen repeatedly, billions of times per second, in periods of high demand (like wrapping your mind around the enormity of that statistic).

    Read More: The Supplements Doctors Actually Think You Should Take

    As we age, the brain becomes less efficient at using creatine to make energy, leading to several dysfunctions. Power-producing structures called mitochondria start wearing down. Inflammation and excess oxidative stress can overwhelm brain cells. As they die off, cognition declines.

    “Older brains become more energy-starved because they don’t produce or use energy as well,” Taylor says. “It’s reasonable that creatine supplements could help prevent brain metabolism changes before people develop issues with cognition.” 

    Creatine from food

    We get creatine from eating certain meats. But most dietary creatine goes to the muscles, not the brain. You’d have to eat loads of food with creatine to get any effect.

    Tuna, salmon, and red meat are high in creatine. Herring leads the pack with 1 gram per five-ounce fillet. You might reasonably assume, then, that diets without meat are leaving potential brain benefits on the table. However, research on this point is mixed. At least one study found that vegetarians have similar brain creatine levels as meat-eaters—likely because the brain relies mainly on its own natural creatine production, rather than food sources.

    But studies show that when vegetarians significantly up their creatine intake with a supplement, markers of short-term memory improve.  

    The right dose

    Supplements offer much more creatine than food, increasing the likelihood that the compound reaches the brain. The usual supplement for exercise, five grams per day, is equivalent to the amount found in about five pounds of cooked chicken, and even more may be needed to affect cognition.

    The brain is surrounded by a layer of tightly joined cells, called the blood-brain barrier, that acts as a bouncer turning away any substances deemed unworthy of accessing our most precious resource. It’s unclear how much creatine the brain bouncer is willing to let inside. If you send a larger crowd of energetic partiers to the door, more may slip through.

    Read More: Do Hangover Prevention Supplements Really Work?

    “I’m a big proponent of taking more than what’s typically recommended for athletes,” says Darren Candow, professor of exercise physiology, nutrition, and aging at the University of Regina in Canada. “Muscle is like a vacuum sucking in creatine. Whatever is left over, the brain says, ‘OK, we’ll let you in slowly.’” Candow, who receives a stipend to advise supplement companies, takes 10 grams per day. 

    Others like Mark Tarnopolsky, professor of neurometabolic disorders at McMaster University in Canada, recommend the lower five-gram dose, especially if you’re supplementing for many years. “Over a lifetime, I don’t think a super-high dose makes sense,” Tarnopolsky says. 

    Supplementing to protect the aging brain

    Some evidence in animals shows that creatine supplements help protect against cognitive issues caused by aging. “In older people, we see mitochondrial DNA damage in the brain, including regions involved in memory,” says Tarnopolsky, who is 63 and started taking creatine in his late 40s. “That’s where creatine has the greatest potential for benefit.”

    “There might be subtle improvements you don’t notice on a daily basis,” Taylor says. He takes five grams most days but hasn’t observed cognitive benefits. Sometimes he forgets to have the creatine. “Apparently it doesn’t help me remember to take it,” he says.

    More research is needed. A review in 2018 found “tentatively” that creatine supplements improved short-term memory and reasoning in young healthy individuals. Since then, two carefully conducted studies with control groups found similar types of benefits. One reported tiny increases in IQ, with the authors noting that even small differences could support critical tasks like learning and planning.

    Specific brain stressors

    Compared to effects on memory and age-related brain health, more research shows creatine supplements can protect against specific cognitive stressors. 

    For example, young adults deprived of sleep for 21 hours performed better on tests of memory when taking 25 grams of creatine. Since travel can be tiring, Candow doubles his dose to 20 grams to counter jet lag from international trips. A 2024 review found creatine helped cognition only in people who were fatigued, though it considered studies mostly involving lower doses.

    Read More: Signs Your House Has Mold—And How to Get Rid of It

    Research suggests creatine supplements could protect against bigger stressors like strokes, making them 30-50% less severe. It may also cushion the blow of mild-to-moderate head injuries. “There’s some evidence it helps with brain energy metabolism in those scenarios,” Taylor says.

    Such injuries seem to cause metabolic changes similar to effects of Alzheimer’s disease. In a small pilot study, Taylor found that Alzheimer’s symptoms improved with 20 grams of creatine daily. He calls the finding “extremely limited,” though, and is exploring a larger follow-up trial.

    Risks

    Extensive research on creatine has revealed minimal side effects at lower doses. Creatine monohydrate is the most researched type. “Major side effects are unlikely,” says Tarnopolsky, who launched a company with creatine supplements after decades of studying them. “But at 10 grams or higher, all bets are off.”

    In some children with impaired creatine synthesis who took massive doses, creatine has crystallized as kidney stones, but this is rare, Tarnopolsky says—adding that research shows it’s a myth that typical supplement users risk kidney damage. 

    Another potential issue is that if you supplement with high doses for many years, the body may make less of its own creatine. However, Candow thinks when you stop supplementing, “your brain physiology probably just comes back to normal.” More research is needed in this area.

    Taylor notes a few studies in which patients with Parkinson’s and Huntington’s disease took big doses over long periods of time. Only minor side effects were reported, like mildly upset stomachs and muscle cramps.

    How to take it

    Creatine powder is consumed by mixing it into water or other liquids. Tarnopolsky notes that downing creatine alongside a small portion of food may help prevent any stomachaches.

    Read More: Are Pesticides in Your Food Harmful?

    A buzzy ingredient in supplements is a creatine precursor called GAA. Lab studies suggest creatine plus GAA benefits spatial memory. Such research is promising but “in its infancy,” Candow says. Tarnopolsky recommends against the precursors since much more evidence supports the finished product.

    Future research questions

    Stacey Ellery, a research fellow at the Hudson Institute of Medical Research in Australia, is looking at whether taking creatine supplements in pregnancy can protect against complications for the fetus’ developing brain.

    “Brain cells make and use creatine while they grow in utero,” Ellery says. “A creatine supplement might supercharge the cells.” In sheep given creatine, the fetus’ brain is more protected from oxygen deprivation. Ellery will start clinical trials in humans soon. Much more research is needed before pregnant women are recommended to actually take creatine to improve pregnancy outcomes. 

    Ellery also notes how creatine could support another group under stress: new mothers. Some research shows creatine may help with mood disorders, potentially including postpartum depression, in addition to countering sleep deprivation. “Creatine might be advantageous after birth for mom’s recovery, hormone fluctuations, and other issues that come with having a baby,” she says.

    In the meantime, the best way for anyone to protect brain energy levels isn’t by taking a creatine supplement. It’s through working out, eating well, and managing stress. “Preliminary evidence suggests creatine could provide added value, but it will never supersede the impact of a healthy lifestyle,” Taylor says.

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    Matt Fuchs

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  • Your Quest for Perfect Sleep Is Keeping You Awake

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    In a culture that’s highly goal-oriented, yet another form of performance anxiety has emerged: It’s called orthosomnia, and it refers to an unhealthy preoccupation with getting the right amount of sleep as well as the right stages of sleep.

    The term was coined in 2017 by researchers who were seeing a growing number of patients seeking treatment for self-diagnosed sleep disturbances based on data provided by their sleep trackers, explains Kelly Baron, a clinical psychologist who leads the behavioral sleep medicine program at the University of Utah and lead researcher on the paper that named the term. “Ortho” means straight or correct, and “somnia” means sleep. The researchers chose this term because of its similarity to a condition called orthorexia, an unhealthy preoccupation with healthy eating.

    Orthosomnia is not an actual medical diagnosis, but it is a phenomenon that has risen alongside the popularity of sleep trackers.

    “In a clinical setting, we were seeing more and more people with insomnia coming in with sleep-tracking devices,” explains Baron. “They were believing the device more than their doctor” or even their subjective sense of how they had slept.

    After reviewing a series of case studies, she and the other researchers on the paper concluded that some of the people who were unnecessarily concerned about their sleep quality were too caught up in their sleep-tracker data and were on a “perfectionistic quest for the ideal sleep in order to optimize daytime function.”

    Read More: Do Hangover Prevention Supplements Really Work?

    But many people don’t realize that “trackers are not medical devices—the accuracy is always suspect,” says Michael Breus, a clinical psychologist and founder of SleepDoctor.com. “Sleep is measured by brain waves, so unless you have electrodes attached to your head, you’re not going to have your brain waves measured.” That’s what’s done with polysomnography, a lab-based sleep study that’s considered the gold standard for diagnosing sleep disorders.

    By contrast, sleep trackers that are worn on the wrist typically rely on pulse or heart rate “to guesstimate” the brain’s electrical activity during sleep (which an electroencephalogram, or EEG, would reveal in a sleep lab), says Breus. And sleep-tracker rings that are worn on your finger use body temperature, body movement, heart rate, and heart rate variability (fluctuations in the time between heartbeats) to gauge sleep quality.  

    Unfortunate side effects of orthosomnia

    The trouble with having an unhealthy fixation on sleep metrics is that it can fuel anxiety and exacerbate insomnia in those who have it. People who have orthosomnia may feel nervous about going to sleep, staying asleep, or achieving certain sleep metrics such as deep sleep, REM sleep, sleep latency (how long it takes to fall asleep), or sleep efficiency, the percentage of time you actually spend asleep as opposed to lying in bed. (All of these metrics are included on certain sleep trackers.) As a result, they may end up lying awake longer at night, Baron says.

    Read More: Am I Peeing Too Much?

    “Sleep is one of those things you can’t perfect,” Baron says. “Some nights you can do everything right and still not get a good night’s sleep. You can’t over-control it.” 

    But that doesn’t stop some people from trying. “People over-focus on everything related to sleep because of the availability of data,” Breus says. And they often share it with other people. “It becomes a point of discussion—what used to be called water-cooler talk,” he adds.

    How to control orthosomnia

    Rather than obsessing about the minutiae of your sleep, it’s better to think about your goals for improving your shuteye, Breus says: Do you want to sleep longer? Wake up feeling better rested? Something else?

    Then, you can use the feedback you get from a sleep tracker to modify your behavior—including your eating, drinking, and stress-management habits and your use of electronic devices in the evening—to try to set yourself up for a better night’s sleep. “Self-monitoring and goal-setting are cornerstones of any sort of behavior change,” Baron says.

    But there’s no need to check the data from your sleep tracker every day. Instead, it’s better to look for trends or big variations once a week or compare your weekday data to your weekend data, Breus says. “That’s how everybody can utilize a tracker without becoming cuckoo about it.”

    Read More: Should You Take Amino Acid Supplements?

    To improve your sleep quality, make an effort to get on a regular schedule, with consistent bedtimes and wake-up times, Baron says. In the morning, pay more attention to how you feel than the numbers on your tracker’s app.

    If, despite taking these steps, you continue to find yourself obsessing over your sleep data or feeling anxious about your sleep, it may be time to take a break from using a tracker. “For some people, paying too much attention backfires,” Baron says. “How you sleep really should be about how you feel.” 

    If you can’t resist monitoring your sleep quality, you may be better off keeping a written sleep diary, says Breus. In the morning, write down your bedtime and wake-up time, how many times you woke up during the night, and how you’d rate your sleep quality on a scale from one to five.

    If anxiety about sleep continues to haunt you, you may benefit from cognitive behavioral therapy for insomnia (CBT-I) with a trained therapist, an online course, or an app. CBT-I uses various strategies to change people’s sleep-related habits and attitudes that might be perpetuating their sleep troubles. It’s been shown to be highly effective.

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    Stacey Colino

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  • Do Hangover Prevention Supplements Really Work?

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    Who wouldn’t want to avoid a hangover after a night of drinking alcohol? You may have heard ads on podcasts or seen them on social media: A relatively new class of products claims to allow you to enjoy your night out partying, without suffering hangover symptoms the next day—that is, if you swallow the products before or after imbibing.

    Different products contain different ingredients. These might include electrolytes, antioxidants, probiotics, certain vitamins, minerals, or other nutrients—in the form of powders, capsules, or drinks—that companies claim mitigate the effects of alcohol on your body.

    For example, ZBiotics’ pre-alcohol probiotic drink claims to help your body break down acetaldehyde, a byproduct of alcohol metabolism. Myrkl contains prebiotics, probiotics, the amino acid L-cysteine, and vitamin B12 to supposedly help your body process alcohol and reduce post-drinking fatigue. Capsulyte Pregame contains dihydromyricetin (DHM), a flavonoid found in many plants, as well as milk thistle extract, polyphenols, and n-acetyl cysteine (NAC), a precursor to the antioxidant glutathione, to help reduce the effects of alcohol on your body, the company claims. And WaterBoy’s Weekend Recovery and DripDrop’s Electrolyte Powder Packets contain electrolytes (such as potassium, magnesium, and sodium) to help you stay hydrated.

    Testimonials about their benefits are abundant, but scientific evidence supporting their purported perks is scant. “The gold standard of effectiveness is the controlled, double-blind clinical trial—none of these have that standard of proof,” says Dr. Robert Swift, a professor of psychiatry and human behavior and public health at Brown University who has conducted clinical and laboratory research on the pharmacological treatment of alcohol and drug abuse and dependence. Some of these products target dehydration, but that doesn’t necessarily mean they’re effective for preventing hangovers, Swift adds.

    Read More: What to Drink to Stay Hydrated—And What to Avoid

    A small 2022 study, which was funded by Myrkl’s parent company DeFaire Medical AB, found that after 24 people took the supplements twice a day for a week, less alcohol was absorbed into their bodies after drinking, leading to a 70% reduction in blood alcohol levels when they did have a drink. However, there was no difference in a cognitive function test among people who did or did not take the supplement before drinking alcohol—and the study didn’t specifically address hangover symptoms.

    In a 2022 review of 21 placebo-controlled randomized trials that tested a broad swath of purported hangover-prevention ingredients, researchers concluded “only very low quality evidence of efficacy is available to recommend any pharmacologically active intervention for the treatment or prevention of alcohol-induced hangover.”

    What causes hangovers—and can these products really do anything about it?

    Hangovers are typically brought on by a combination of several factors. For one thing, drinking alcohol can lead to dehydration, as well as electrolyte imbalances. “Alcohol is a diuretic, so it makes you urinate more,” says Dr. Michael Weaver, medical director of the Center for Neurobehavioral Research on Addiction at UTHealth Houston.

    In addition, “alcohol is very pro-inflammatory,” Swift says. This is partly because “alcohol makes the intestines leaky—bacteria in the intestines that produce inflammation can get into the bloodstream and cause inflammation” throughout the body. Inflammation contributes to hangover symptoms like fatigue and headache.

    Alcohol consumption can also disturb your sleep, which can exacerbate all of these symptoms. And as the liver breaks down alcohol, a byproduct called acetaldehyde is produced; at high levels, acetaldehyde can cause inflammation as well as nausea, vomiting, headaches, and other hangover symptoms, Swift says.

    Read More: The Surprising Health Benefits of Spicy Food

    Some of the pre-alcohol products address one or more of these various issues. But “most of them are fluids and electrolytes—they provide a fancier way of doing what people should be doing anyway, which is staying hydrated,” says Weaver.

    The idea behind including probiotics in some of these products is that, theoretically, ingesting bacteria that contain enzymes that destroy acetaldehyde in the stomach may help prevent hangover symptoms. But even if these probiotics were able to get rid of acetaldehyde in the stomach, “you also have it in the liver and the brain,” Swift notes.

    As far as other ingredients go, B vitamins can help people metabolize alcohol, allowing them to “get rid of it a little quicker,” Swift says. And DHM and flavones have anti-inflammatory activity, which could be helpful for dealing with headaches and other inflammatory symptoms.

    But, again, existing studies have not robustly proven that the formulations on the market effectively combat hangovers.

    The bottom line

    While the jury is still out on whether these pre-alcohol products can actually prevent a hangover, there are other concerns related to how they might affect someone’s drinking habits. “For some people, a hangover may provide a natural biological deterrent for heavy drinking,” Swift says. Even if they did work as advertised—and Swift doubts that they do—“eliminating that biological check might not be good for you,” he says.

    Indeed, there’s some concern that regular use of these types of products, broadly, could inadvertently promote excessive drinking: A study published in 2023 in the journal Alcohol and Alcoholism found that young adults who use over-the-counter hangover remedies—which include a wide array of supplements—tend to have more problematic drinking patterns such as binge drinking.

    “The best way to avoid a hangover is not to drink alcohol,” says Weaver. The second-best way? “If you’re going to drink, don’t just drink alcohol—drink other things besides alcohol, such as water or non-sugary beverages, and alternate alcoholic drinks with non-alcoholic drinks.”

    To prevent a hangover, it’s also smart to slow your body’s absorption of alcohol by eating a meal or substantial snack before you drink. In other words, Weaver says, heed the advice you knew about long before products like these hit the market: “Don’t drink on an empty stomach.”

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    Stacey Colino

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  • Cutting mRNA Research Could Be Our Deadliest Mistake Yet

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    The U.S. Department of Health and Human Services (HHS) recently announced it will wind down funding for mRNA vaccine development—which could prove to be one of the costliest, deadliest decisions HHS Secretary Robert F. Kennedy Jr. will make during his tenure. HHS has already scaled back access to and recommendations for COVID-19 vaccines—a decision experts are deeply concerned about—and Kennedy’s frequently misinformed views on vaccines continue to fan the flames of anti-vaccination attitudes. Now, Kennedy’s failure to fully explore the potential of mRNA vaccines could stagnate research that has the potential to save millions of lives around the world.

    The dark cloud of COVID-19, one of the deadliest infectious disease outbreaks in history, can hardly be thought of as having a silver lining. But the nearest thing to a glimmer of a positive would be that the fast development of COVID-19 vaccines helped prevent many more deaths and led to rapid progress in our understanding and use of mRNA technology. This greater understanding is now being explored as potential preventions or therapies for a wide range of diseases, from H5N1 bird flu and HIV to cancer.

    Terminating 22 mRNA projects will not only directly set back research on mRNA vaccines for infectious diseases including flu; it will also arguably have negative knock-on effects for researchers the world over exploring personalized treatments for noncommunicable diseases like cancer. Early research on some novel uses of mRNA is promising. For example, a preliminary trial of an mRNA HIV vaccine found that 80% of participants generated neutralizing antibodies, which in theory could help block HIV—pending further research and development. A melanoma mRNA vaccine, when combined with existing treatment, reduced the risk of death or disease recurrence by nearly 50%. (The vaccine is currently being tested further in a full scale Phase 3 clinical trial). Even more amazingly, personalized vaccines—where vaccines are created specifically for an individual using information from their cancer to optimize their immune response—using mRNA technology have even been proposed as a universal vaccine adaptable for all cancers.

    Read More: The CDC Shooting is a Dark Sign for Science and America

    Much of the research on personalized mRNA cancer vaccines is in some way indebted to gains in knowledge made from COVID-19 research, and it stands to reason that pulling such a large amount of funding from mRNA projects will slow down further progress in these areas. Approximately $500 million worth of research funding would almost certainly have advanced the scientific community’s fundamental understanding of how, and to what extent, mRNA technology works and how it could be applied to prevent and fight disease.

    Also problematic is the manner in which HHS under Kennedy conveys their decisions. In announcing the funding withdrawal, HHS states it “will focus on platforms with stronger safety records and transparent clinical and manufacturing data practices.” This implies that mRNA vaccines have not been properly or transparently tested—which is not true. The safety of COVID-19 mRNA vaccines has been demonstrated in numerous studies and systematic evidence reviews. Like pretty much all vaccines and treatments, mRNA vaccines are not without side effects, but evidence shows that any adverse events are nearly always mild and short-lived. COVID-19 vaccines have already saved millions of lives globally, with mRNA vaccines accounting for a significant majority of all doses administered in many countries. Kennedy’s claim that “mRNA technology poses more risk than benefits” is almost farcical in light of scientific evidence.

    Moreover, the whole purpose of clinical research is to test whether new scientific innovations—like novel applications of mRNA into different diseases—are safe and effective in the first place. Kennedy has long spoken of how we need more evidence and testing on mRNA vaccines, and so it is painfully ironic that he is pulling funding for research which would enable the scientific community to do just that.

    Read More: An mRNA Melanoma Vaccine Shows Promise

    Perhaps most concerning is the caliber of evidence upon which decisions with such massive implications are being made. In an HHS announcement of the termination of mRNA projects, Kennedy claims “the data show these vaccines fail to protect effectively against upper respiratory infections like COVID and flu.” The truth is, initial vaccines and booster doses have been shown to be very effective against reducing infection, hospitalization, and death from COVID-19. Kennedy does not even provide links or citations to systematic reviews or meta-analyses in reputable journals, the gold standard methods for scientific evidence. Rather, he simply links to an online evidence review which cherry picks studies searching only for the harms—and not the overall safety, effectiveness, or cost-benefit analysis—of the mRNA vaccines. The report does not describe the methods used to select and review studies, nor does it appear itself to have been peer-reviewed by other scientists. It almost certainly wouldn’t be publishable in a scientific journal, yet it is being used as evidence to justify the fate of half a billion dollars of research funds.

    This is another example of how fringe viewpoints on mRNA technology, instead of the best available scientific evidence, are under Kennedy and HHS becoming the new mainstream.

    The U.S. has been at the forefront of developing mRNA technology for the past few decades, from the Nobel Prize-winning research of professors Katalin Kariko and Drew Weissman at the University of Pennsylvania on mRNA, to the key role of U.S.-based pharmaceutical companies in vaccine production and rollout. Perhaps other countries, companies, and funding sources will offset this funding loss and lead the development of mRNA vaccine innovations. Large investments are already being made in the U.K. and China, for example. That would be to the detriment of U.S. scientific innovation and progress.

    Kennedy is right to scrutinize the potential overreach of the pharmaceutical industry, and to ensure their research and development is ethical and transparent. However, his seemingly personal war against “Big Pharma” and ideological opposition to mRNA risks stunting research that could one day help prevent the next pandemic or even provide cures for hitherto incurable cancers.

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    Simon Williams

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  • Women Are Still Under-Represented in Medical Research

    Women Are Still Under-Represented in Medical Research

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    Historically, medical research has been male-dominated in terms of subjects as well as researchers, even though women make up half of the world’s population. As a result of this gender bias, insights into various diseases and findings about medications have often been extrapolated from men and applied to women. But women aren’t just smaller men. Women’s bodies are decidedly different from men’s, with unique organs, genes, hormones, and other key differences.

    It’s not surprising, then, that men and women experience many of the same diseases but develop different symptoms. With heart attacks, for example, the most common symptom is chest pain for men and women—but women may be more likely to experience other symptoms, such as shortness of breath, nausea or vomiting, or jaw pain. Women and men also metabolize and respond to many drugs differently. And there are gender-based variations in the physiological mechanisms underlying pain.

    Some of these differences have been revealed through research that features gender parity. But many basic questions remain about how different health conditions and responses to drugs, vaccines, and other interventions are influenced by biological sex. “Within the last 10 years, there has been major progress on sex-informed research,” says Dr. Hadine Joffe, executive director of the Mary Horrigan Connors Center for Women’s Health and Gender Biology at Brigham and Women’s Hospital and a professor of psychiatry in the field of women’s health at Harvard Medical School. But “it’s a mixed story because there’s still such a long way to go.” 

    Still, progress is being made. In March of 2024, a major advance occurred when President Joe Biden signed an executive order for the White House Initiative on Advancing Women’s Health Research and Innovation with the goal of “getting women the answers they need about their health” and providing greater funding for this research. This follows the passage of a 1993 law, mandating the inclusion of women in human clinical trials for all research funded by the National Institutes of Health. That was a big step in the right direction, but the same standard didn’t apply to animal studies—and a gender gap persists in non-human research, too. In a study in a 2017 issue of the journal ENeuro, researchers reviewed 6,636 research articles in six journals and found that while sex omission in studies using mice or rats declined from 2010 to 2014, sex bias persists, as more articles focus exclusively on males.

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    On the upside, Joffe points to the National Institutes of Health (NIH) initiative Sex as a Biological Variable (SABV), which launched in 2016: It spells out the expectation that when researchers are seeking funding from the NIH for studies with animals and humans, they will factor sex into their research design, data analysis, and reporting of results. This is a tremendous development in principle but it doesn’t always play out the way it could or should. “Sometimes people don’t follow through on it because this is complicated research to do,” Joffe says. The gap may be even wider for women of color, research suggests. 

    In general, “women are still under-represented in research—female representation isn’t proportionate to the burden of disease in many clinical trials,” says Dr. Jecca Steinberg, a maternal-fetal medicine fellow at Northwestern University Medical School in Chicago. In a study published in a 2021 issue of JAMA Network Open, Steinberg and colleagues reviewed female participation in 20,020 clinical trials that had more than five million participants: They found that clinical trials in oncology, neurology, immunology, and nephrology had the lowest female representation relative to the burden of disease in women.

    The findings in that study aren’t a fluke. In a 2022 study in Contemporary Clinical Trials, researchers evaluated the enrollment of female participants in 1,433 clinical trials of drugs and devices in the U.S. between 2016 and 2019. Of the 302,664 participants, on average 41% were female; this was true in cardiovascular disease and cancer. In psychiatry, the gap was even greater: While women comprise 60% of people with psychiatric disorders, the mean participation of women in psychiatric clinical trials was 4%. 

    These days, “many investigators are reluctant to emphasize sex differences in their research because of the emotional turmoil surrounding the evolving complexity of what gender means and what sex means,” says Dr. Marianne J. Legato, emerita professor of clinical medicine at Columbia University and founder and director of the Foundation for Gender Specific Medicine. “It’s one of the elephants in the room of why gender-based research or male-female differences are not being more courageously investigated.” 

    The issues of gender self-identification and gender fluidity are compounding these challenges. “It’s an extraordinarily and emotionally fraught topic,” Legato says.

    Where progress has been made

    The good news is that research on women’s health issues has brought many positive developments in specific areas. One relates to a better understanding of genetic factors in disease, particularly the role of high-risk genes, for breast cancer, notes Marcia Stefanick, a professor of medicine at the Stanford Prevention Research Center at Stanford University and director of the Stanford Women’s Health and Sex Diversity in Medicine Center. These insights have transformed the approach to prevention, early detection, and treatment of breast cancer, which has led to better outcomes for many women. 

    Another example of improvements: “I think the pharmaceutical industry is more cautious now to look in drug trials at the biological impact in males and females,” says Legato. This is a welcome development, she says, given that from 1997 to 2000, eight of the ten drugs that were removed from the market had greater risks for women, including unacceptable side effects. Indeed, research has found that women experience adverse reactions to drugs nearly twice as frequently as men do. 

    Meanwhile, the COVID-19 pandemic yielded some interesting discoveries of how the immune systems of men and women are different. It became apparent, for example, “that men were much more likely to die [while] women were much more likely to survive but develop symptoms of what’s called Long Covid,” Legato notes.

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    Through research, it has also been discovered that men and women have different immune responses to vaccines. “In my research, we see that women mount greater immune responses until older ages to vaccines like the seasonal flu vaccine than men do,” says Sabra Klein, a molecular microbiologist and immunologist whose research focuses on sex-based biology, at the Johns Hopkins Bloomberg School of Public Health in Baltimore. “They experience more mild-to-moderate reactions such as malaise, headache, and soreness. But this is not translating into going back to companies to make different dosing recommendations for men and women.” Instead, a one-dose-fits-all-genders approach persists.

    Where the gaps are most pronounced 

    Meanwhile, “female-exclusive conditions such as menopause and endometriosis are not the focus of a lot of research, especially translational research where discoveries are translated into products and treatments,” says Dr. Primavera Spagnolo, director of the Laboratory of Sex/Gender-informed Translational Neuroscience at Brigham and Women’s Hospital and an assistant professor of psychiatry at Harvard Medical School. As an editorial in a 2023 issue of the journal Nature noted, “Despite its importance for the health of half the world’s population, menopause is under-studied.”

    In addition, “women’s health issues like obstetrics are under-represented in the medical literature,” says Steinberg. A study in a 2021 issue of the American Journal of Obstetrics & Gynecology Maternal-Fetal Medicine found that while obstetrical complications affect more than 33% of women throughout the world, obstetrical clinical trials represent only 2% of all clinical trials in the U.S., which “creates a huge knowledge gap,” Steinberg says.

    Progress in closing the gender gap is also lagging when it comes to autoimmune disorders, such as rheumatoid arthritis and thyroid disorders, which affect more women than men. “We don’t know how to leverage knowledge regarding women’s immune function to improve treatment,” Spagnolo says. In the area of mental health, there are also significant gender disparities. Take post-traumatic stress disorder (PTSD): Women are two to three times more likely to be diagnosed with PTSD and to suffer more chronic and severe symptoms than men are, according to research in a 2024 issue of the journal Nature Mental Health. And yet “a lot of preclinical studies [on treatments] were done in males,” says Spagnolo. “Gaps like this are one of the reasons we encounter so many difficulties in figuring out if a treatment is going to be safe and effective in women. We need more funding on this kind of research.”

    Sometimes even when men and women are included in clinical trials, researchers neglect to separate and analyze the findings by gender. “There still is abysmal aggregation of data between men and women,” says Klein.

    What needs to change

    Fixing the gender bias problem will not happen easily. Aside from the complexity of designing the research, a funding inequity is contributing to the gender gap in medical research. When ranked by funding amount, research on diseases that affect mostly or exclusively women—such as migraine, endometriosis, chronic fatigue syndrome, and anxiety disorders—are underfunded relative to the burden they place on the female population, according to an analysis in a 2023 issue of Nature. 

    Then there’s the challenge of bringing increased research-based knowledge about gender disparities into clinical practice. Take the issue of drug dosing, for example: “The immune system is different between men and women, and women’s body composition is different so they metabolize drugs differently,” says Stefanick. “The sleep medicine zolpidem [Ambien] is the only drug that has separate dosing recommendations for men and women.”

    Gender differences in heart disease is another area where there’s been a disconnect between research findings and clinical practice. Even though the medical field began recognizing that women often experience different symptoms of heart disease than men do in the late 1990s, women are still “underdiagnosed and undertreated” for heart disease, Legato says.

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    Indeed, a study in a 2018 issue of Women’s Health found that men with chest pain were 2.5 times more likely to be referred to a cardiologist than women, after presenting in primary care practices or an ambulatory care clinic. More recently, in a 2024 issue of the journal Cureus, researchers found that women with milder symptoms were less likely to be diagnosed with cardiovascular disease or likely to have their symptoms misdiagnosed as being gastrointestinal or anxiety-related; as a result, women received fewer diagnostic tests (such as coronary angiography and electrocardiogram, or ECG) and received fewer prescribed medicines (such as anticoagulants and statins) compared to men.

    Clearly, more research needs to be done on gender differences in terms of the risks and manifestations of various diseases, as well as responses to treatments. More education of the public and those rising through the ranks of the medical profession is also necessary. “It’s the exception rather than the norm to teach about these differences in medical school, nursing school, and graduate school,” Klein says. “That needs to change. If you have patient contact, you need to understand these differences.”

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    Stacey Colino

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