Insomnia Risk Goes Up the More You Use a Screen in Bed

Is your phone your constant companion, all the way through bedtime? It might be messing with your sleep. A new study from Norway found that more screen time in bed significantly raised the likelihood of insomnia.

Specifically, an hour of in-bed screen time increased insomnia risk by nearly 60 percent, and lowered sleep duration by about a half hour.

“We were particularly interested in whether social media — because of its interactive and potentially emotionally stimulating nature — would have a stronger association with poor sleep outcomes than other screen activities,” says the study author Børge Sivertsen, PhD, a senior researcher at the Norwegian Institute of Public Health in Bergen.

“Surprisingly, we found that it’s the overall screen time in bed that matters most, not the type of activity,” Dr. Sivertsen says.

Sleep Troubles Grow as Screen Time Increases

Sivertsen and his colleagues analyzed survey responses from more than 45,000 adults ages 18 to 28.

Participants were asked whether they used screens after going to bed, for how long, and for how many nights per week. Then they identified their common screen activities: watching shows or movies, gaming, social media, surfing the internet, listening to audio such as podcasts, or reading.

The survey also asked when participants typically went to bed, when they got up in the morning, and how long it typically took them to fall asleep. Participants indicated how often they had trouble falling or staying asleep, how often they felt sleepy during the day, and how long their sleep problems persisted.

Insomnia was defined as having trouble sleeping and experiencing daytime sleepiness issues at least three times a week for at least three months.

The results showed that a one-hour increase in screen time in bed was linked to a 59 percent greater risk of insomnia and 24 fewer minutes of total sleep on average.

Sivertsen stresses that insomnia symptoms and reduced sleep duration were associated with an increased amount of screen use.

He adds that the findings are limited in that they are observational, relying on preexisting self-reported data from a narrow population (young adult Norwegians) that did not include scientific sleep measurements.

Why You Should Avoid Your Phone Before Bed

Many health authorities, including the Sleep Foundation, recommend avoiding computers and smartphones entirely in the hour leading up to bedtime.

“Screen time at bedtime activates the mind,” says Vishesh Kapur, MD, MPH, the director of sleep medicine at the University of Washington in Seattle, who was not involved in the study. “If the individual is consuming content that is very interesting, they may delay going to sleep, or if the content is disturbing or anxiety-inducing, this could make it hard to fall asleep.”

Blue light from screens may also promote wakefulness.

 “Blue light from screens suppresses melatonin production, a hormone essential for initiating sleep,” says Nitun Verma, MD, a sleep physician and spokesperson for the American Academy of Sleep Medicine.

Tips to Break the Bedtime Screen Habit

Dr. Verma, who was not involved in the research, offers the following tips to prevent wakeful effects from smartphones and get better sleep:

  • Avoid screens 30 to 60 minutes before bedtime.
  • If you must use screens, keep brightness to a minimum.
  • Use built-in phone features like Night Shift, which reduces blue light, and Do Not Disturb, which silences notifications, calls, and alerts.
  • Replace screen time with a relaxing bedtime ritual such as reading a physical book or gentle stretching.
  • Consider an old-fashioned alarm clock instead of setting an alarm on your phone to reduce the temptation to go online.

“Our study shows that even small reductions [in screen time] could improve sleep quality and duration,” says Sivertsen. “It’s not about quitting screens entirely — it’s about being mindful of how and when we use them, especially at night.”

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Certain Kinds of Coffee Could Be Sabotaging Your Cholesterol

On-demand coffee machines are becoming more common in the workplace, but new research suggests that drinking coffee brewed this way could contribute to higher “bad” cholesterol levels.

The oil in coffee beans is rich in compounds called diterpenes. Decades ago, scientists found that these substances were high enough in unfiltered coffee to strongly raise “bad” LDL cholesterol and slightly reduce “good” HDL cholesterol in humans.

 Later research showed that diterpenes were significantly higher in unfiltered boiled and French press coffee than in paper-filtered coffee.

“Coffee from workplace machines, however, had not been examined until now,” says study author David Iggman, PhD, a researcher at Uppsala University in Sweden. “We found the levels of these substances are much higher in coffee from these machines than from regular drip-filter coffee makers.”

Based on their results, Dr. Iggman and colleagues estimated that replacing three cups of brewing-machine coffee with paper-filtered coffee five days per week could lower LDL cholesterol by 13 percent over five years, or 36 percent over 40 years.

Paper Filters May Make a Difference

For the analysis, the study authors measured two kinds of diterpene — cafestol and kahweol — in coffees made in 14 different types of conventional self-serve coffee makers found in break rooms and different work spaces.

Coffee samples were taken from two types of office machines:

  • Machines that mixed hot water with the ground coffee and then passed the liquid through a metal filter
  • Machines that mix a liquid coffee concentrate with hot water

For comparison, the researchers also analyzed samples of coffee made with a paper filter, a percolator, and a French press, as well as by coffee made by boiling ground beans with water (a method popular in Sweden).

In addition, they examined four espresso samples made in three cafeterias and one laboratory workplace coffee machine.

They discovered that most coffees from workplace brewing machines contain higher diterpene concentrations than paper-filtered coffee.

Ranking Brew Styles From Best to Worst

The researchers measured diterpenes in terms of milligrams per liter (mg/L). For all workplace coffee machines, the median range of cafestol and kahweol was 174 and 135 mg/L, respectively, compared with 11.5 mg/L of cafestol and 8.2 mg/L for kahweol in paper-filter drip coffee.

Diterpene concentrations in French press (87 mg/L cafestol and 69 mg/L kahweol) and percolator coffee (91 mg/L cafestol and 69 mg/L kahweol) fell in the middle between coffee machine and paper filter levels.

Boiled coffee (939 mg/L cafestol and 678 mg/L kahweol) and espresso (1,059 mg/L cafestol and 621 mg/L kahweol) had the highest diterpene content. The study authors noted, however, that there was considerable and “unexplained” variation in espresso samples with cafestol levels ranging from 35.6 to 2,446.7 mg/L.

Because espresso is made by forcing hot water through very finely ground coffee under high pressure without a filter, it makes sense that this brew has the highest potential to raise cholesterol levels.

The findings here correspond with previous research showing a significant association between espresso consumption and higher measure of bad cholesterol in the blood.

“Keeping espresso to a minimum will lower risks,” says Melissa Prest, DCN, RDN, a spokesperson for the Academy of Nutrition and Dietetics, who was not involved in the study. She recommends limiting espresso to one or two shots per day at most.

Overall, coffee brew styles ranked as follows in order of best to worst for cholesterol are:

  1. Paper filter
  2. Filtered boiled
  3. French press
  4. Workplace coffee machine
  5. Percolator
  6. Boiled without filtering
  7. Espresso

Study Does Not Address the Impact on Heart Disease Risk

For Gregory Katz, MD, a cardiologist at NYU Langone Heart in New York City, these study results are limited in that experiments were not conducted to see the actual impact on LDL levels or endothelial function (the functioning of cells that line the inside of blood vessels).

“They certainly didn’t test different brewing methods and then see how that impacted things like heart attack and stroke,” says Dr. Katz. “The study tells us zero information about how this impacts the risk of cardiovascular disease.”

Coffee Has Many Health Benefits

While cafestol and kahweol in excess may raise LDL cholesterol, research suggests that these compounds may also come with benefits. “The benefits of these two substances with regular consumption of coffee includes anti-inflammatory properties and its links to reducing the risk of type 2 diabetes,” says Julia Zumpano, RD, with the Cleveland Clinic Center for Human Nutrition, who was not involved in the new study.

She adds that the negative effects may be significantly lowered through filtering.
Coffee also offers the following health benefits:

  • Micronutrients like vitamin B2 and B3, potassium, and magnesium
  • Antioxidants, which protect cells from damage and may lower the risk of certain cancers
  • Phenols, which play key roles in immunity and protecting the body from inflammation
  • Caffeine, which may offer potential support for brain health, blood flow, and blood pressure.

Coffee Add-Ins May Pose a Higher Risk Than Coffee Itself

Maya Vadiveloo, PhD, RD, chair of the American Heart Association’s Lifestyle Nutrition Committee and an associate professor of nutrition and health sciences at the University of Rhode Island in Kingston, suggests that the ingredients we add to coffee may be more damaging than the coffee itself.

“Both excess added sugar and saturated fat found in high fat dairy products like cream adversely affect cardiovascular health,” says Dr. Vadiveloo, who was not involved in this study.

She advises consumers to drink coffee in moderate amounts, but filter it whenever possible to reduce the risk of elevated LDL cholesterol.

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What Is IV Nutrition Therapy — and Does It Work?

Medical IV therapy is administered by a trained healthcare professional in a hospital, medical clinic, or home.

Your healthcare team (which may include doctors, nurses, nutritionists, and pharmacists) will collaborate to prescribe the cocktail of IV nutrition therapy at doses suited to your needs.

Then, your healthcare provider will attach the IV bag to your catheter, a thin, flexible tube inserted into a vein using a needle that delivers IV fluids to your bloodstream. It typically takes 10 to 12 hours for the contents of the bag to fully enter your body.

Meanwhile, medical spas, integrative medicine physicians’ offices, and drip bars (wellness clinics that provide IV nutrition therapy on-site or deliver infusions to homes, offices, or hotel rooms) may offer nonmedical IV nutrition therapy.

It’s often administered by a nurse or physician’s assistant.

But there’s no guarantee that you’ll get a licensed medical professional, because there isn’t federal oversight on who prescribes, prepares, and administers the solution for nonmedical IV therapy.

A reputable clinic has medical oversight from a physician or a nurse practitioner. Your vitals will be checked, and you’ll be asked to complete a health screening or questionnaire before you receive IV therapy, says Steve Rallis, a doctor of chiropractic medicine, doctor of naturopathy, and the chief medical officer for the DRIPBaR Canada. Then, the IV is administered by a nurse.

The nutrient solution will be made according to your needs, Rallis says. You’ll receive a steady supply of the solution through the IV while you sit, with sessions lasting approximately 20 to 60 minutes. You should be monitored during the session, and your vitals should be rechecked once the injection is completed, Rallis says.

Many IV drip companies recommend coming once every two weeks, though this depends on the person and their reasons for going in the first place, Rallis says. Expect to go more than once. “If it’s for fatigue, as an example, you’re unlikely to see the benefit until you’ve done around six to eight IVs,” Rallis says.

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Research, Potential Benefits, and Myths

Most experts agree that the best way to get omega-3 fatty acids is by eating fatty fish, which contain the highest amounts of EPA and DHA. These fish include salmon, mackerel, and trout. Fish oil supplements are not thought to be as beneficial.

“Whole fish provides additional nutrients and bioavailability advantages over supplements,” says Avena.

Dr. Yassine notes that, overall, fish oil supplementation trials have been inconclusive. “Fish is complex. Even the actual DHA and EPA in fish is not the same as what is present in supplements,” he says

For people who don’t eat fish, Avena says algal oil is the best plant-based source of DHA and EPA, as it’s derived from the same marine algae that fish consume.

Flaxseeds, chia seeds, hemp seeds, and walnuts contain alpha-linolenic acid (ALA) which can be converted into EPA and then to DHA in the body, but not very efficiently, which is why consuming marine food sources is preferable.

How Much Fish Oil Should I Take?

The 2020–2025 Dietary Guidelines for Americans recommend that adults eat 8 ounces (oz) of fish per week. The average size of a main portion fish filet is around 8 oz when raw and 6 oz when cooked (use the size of your hand as guide to portion size), so it’s best to aim for at least one serving a week or more.

 But even if you’re only getting one serving of fish per week, the brain may benefit.

“Research shows that when comparing people who are consuming one or more servings of fish per week to those who are eating less, fish eaters experience less cognitive decline over the years,” Dr. Agarwal says.

“That should be encouraging, because this is a simple lifestyle modification to maintain brain health,” Agarwal says.

For those who prefer supplements, Rizzo says most fish oil supplements are 1,000 milligrams (mg). There are no universal recommendations for omega-3 supplements, but the U.S. Food and Drug Administration specifies that the labels of dietary supplements should not recommend a daily intake of EPA and DHA higher than 2 grams (g).

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What Is Piriformis Syndrome?

Piriformis syndrome is a painful condition that happens when the piriformis muscle compresses or irritates the sciatic nerve, causing inflammation. It can cause pain and numbness in the buttocks area and down the back of the leg, on one side of your body or on both. The piriformis is a flat, narrow muscle that runs from the lower spine through the butt to the top of the thighs. The sciatic nerve usually runs underneath the piriformis. It’s the longest and largest nerve in the body, and it travels from the spinal cord through the buttocks and down the back of each leg to the feet. But piriformis syndrome isn’t the same as sciatica . In sciatica, the symptoms usually affect the lower back and can travel down through the buttocks and leg, whereas in piriformis syndrome, the pain is typically centered in the buttocks and may extend down the back of the leg. Generally, piriformis syndrome goes away in a few days or weeks with lifestyle adjustments and treatments. If the pain is ignored, it can get in the way of everyday activities.e60dc2a1-f33c-4a05-9b50-8e3e8e597629724b519a-b64f-4279-9f63-2436a0192c5a
Types of Piriformis Syndrome Types There are two types of piriformis syndrome, primary and secondary. Primary piriformis syndrome is caused by abnormal muscle or nerve anatomy.e60dc2a1-f33c-4a05-9b50-8e3e8e597629a0b74f14-9ab1-4bfa-a0ba-4e97bb47c8ff Secondary piriformis syndrome can be triggered by such things as a traumatic injury to the buttocks, overuse of the piriformis muscle in athletes, prolonged sitting, leg length discrepancy, and intramuscular gluteal injections, a shot deep into the butt muscles. It may also result from conditions that cause muscle tightness, like hip arthritis. More than 85 percent of people with the condition are estimated to have secondary piriformis syndrome — which is usually just called piriformis syndrome.e60dc2a1-f33c-4a05-9b50-8e3e8e5976293765672e-98eb-40c5-99f2-c66400aae401
Signs and Symptoms of Piriformis Syndrome Symptoms Symptoms can occur in the buttocks, hips, or upper legs. It can feel like: Pain in the buttocks, often radiating down the back of the leg Burning, numbness, or a tingling sensation along the sciatic nerve path Pain that worsens with prolonged sitting, walking, running, and stair climbinge60dc2a1-f33c-4a05-9b50-8e3e8e59762981c58a57-ecb5-445d-b024-da4ec7acafba Pain when getting out of bede60dc2a1-f33c-4a05-9b50-8e3e8e5976299ffcded9-9750-4392-bfc4-a5e546f7720f
Causes and Risk Factors of Piriformis Syndrome Causes Causes of piriformis syndrome can include: Injury or trauma: A fall or direct injury to the buttocks can damage the piriformis muscle or irritate the sciatic nerve. Not stretching or warming up: Warming up before exercise helps to supply your muscles with blood and oxygen so they’re ready for activity. Tight muscles from lack of physical activity Lifting something heavy without good form Prolonged sitting: Sitting for extended periods , especially with poor posture, or sitting with a thick wallet in a back pocket directly behind the piriformis muscle can contribute to piriformis syndrome. Overexercise: Repetitive motions and activities like ultramarathons can lead to piriformis syndrome. Anatomical variations: In primary piriformis syndrome, a person may have anatomical variations where the sciatic nerve passes through the piriformis muscle instead of underneath it, making it more prone to irritation. Abnormal spine alignment (such as scoliosis) and leg-length discrepancy (where legs are different lengths) can also cause piriformis syndrome.e60dc2a1-f33c-4a05-9b50-8e3e8e59762941e8a626-bb30-4799-a370-1c153ff0ac05
How Is Piriformis Syndrome Diagnosed? Diagnosis Diagnosing piriformis syndrome is based on symptoms and a physical exam. The healthcare provider will likely ask you questions about your medical history, symptoms, and activity level. They may ask you to move your leg and hip, or they may manually stretch, rotate, and press on your hip, butt, and leg to see what causes pain and what doesn’t.e60dc2a1-f33c-4a05-9b50-8e3e8e597629d099ba8b-0d29-4baa-b237-a19c3e34c990 Common Diagnostic Procedures There isn’t any one test to confirm a diagnosis of piriformis syndrome, but there are tests that may be used to pinpoint what is causing the pain, including: MRI or CT scan Electromyography (EMG) Ultrasound These tests are mostly useful to exclude other conditions, such as a herniated disc in the lower back.e60dc2a1-f33c-4a05-9b50-8e3e8e59762992e29d88-af67-4ce4-a121-a99c2d23fc7b
Treatment and Medication Options for Piriformis Syndrome Treatment Treatment for piriformis syndrome often starts with noninvasive methods and may include a combination of physical therapy, medication, and lifestyle changes. Medication Options Medications, given as pills or injections, are used to relieve pain from piriformis syndrome. Nonsteroidal Anti-Inflammatory Drugs (NSAIDs) Over-the-counter pain relievers like ibuprofen or naproxen can help reduce inflammation and pain in the shorter term. Muscle Relaxants Medications like cyclobenzaprine can help relieve muscle spasms and tension. Corticosteroid Injections For more severe cases, a healthcare provider may recommend corticosteroid injections directly into the piriformis muscle to reduce inflammation.e60dc2a1-f33c-4a05-9b50-8e3e8e59762997c8e93f-8e7e-4123-9602-484542e804b1 Anesthetic Injections Local anesthetics such as lidocaine or bupivacaine may also be injected into the piriformis muscle for pain relief.e60dc2a1-f33c-4a05-9b50-8e3e8e597629c2f25425-7d55-4282-912f-7b39e10dd706 Botulinum Toxin Injections Similarly, botulinum toxin injections into the piriformis muscle can relieve pain. Research suggests that the median time spent pain-free after a botulinum toxin injection was about one month, which is significantly longer than the time spent pain-free after corticosteroid or anesthetic injections.e60dc2a1-f33c-4a05-9b50-8e3e8e5976298217b16f-64bf-4d3e-a05a-b4f2781fb4be Physical Therapy While drugs or injections are sometimes necessary to manage symptoms, the mainstay of treatment for piriformis syndrome is physical therapy (PT), exercise, and stretching. Specific treatments may include the following: Adjustments in gait (the way a person walks) Improved mobility of sacroiliac joints, the points where the spine and pelvis connect Stretching to relieve tight piriformis muscles and those surrounding the hip Strengthening of the hip abductors (muscles that move the hips outward from the body) Soft tissue mobilization and myofascial release to help reduce muscle paine60dc2a1-f33c-4a05-9b50-8e3e8e59762909ac7f79-573a-4aa9-8c15-de1d2b32ed4e In addition to in-office appointments, the PT will likely provide instructions on stretching and strengthening exercises to do at home.e60dc2a1-f33c-4a05-9b50-8e3e8e59762992691079-9d83-4c65-9321-119875b3e3a2 Surgery Surgery for piriformis syndrome is typically considered a last resort when all other treatment options fail. The procedure involves removing scar tissue, a portion of the piriformis muscle, or its tendon to relieve pressure on the sciatic nerve. Results after surgery aren’t always positive, and some people continue to have pain.e60dc2a1-f33c-4a05-9b50-8e3e8e5976293805603f-144f-41c4-95fc-c03a226c1100 Complementary Therapies Several complementary therapies can provide relief from symptoms, including: Massage therapy : Targeted massage techniques can help relieve muscle tightness and alleviate pain.e60dc2a1-f33c-4a05-9b50-8e3e8e59762997c8e93f-8e7e-4123-9602-484542e804b1 Dry needling: In dry needling, a needle is inserted into a trigger point (a tight band or knot in a muscle fiber) to relieve tightness. There are case reports of piriformis syndrome symptoms improving after 10 days of treatment with ultrasound-guided dry-needling.e60dc2a1-f33c-4a05-9b50-8e3e8e5976299cffe76c-ca24-4ca6-ad31-813566c83285 Acupuncture: There is evidence that acupuncture can be an effective treatment for piriformis syndrome, though more research is needed to determine the safest and most effective acupuncture methods.e60dc2a1-f33c-4a05-9b50-8e3e8e59762933055f67-8f2e-4df6-a60d-330e9e171400 Ice or heat: Cold packs or a heating pad may improve pain — you can try both to see what works best for your symptoms.e60dc2a1-f33c-4a05-9b50-8e3e8e59762997c8e93f-8e7e-4123-9602-484542e804b1
Prevention of Piriformis Syndrome Prevention While it may not always be preventable, certain lifestyle changes can help reduce the risk of developing piriformis syndrome. Exercise regularly. Physical activity and twice-weekly resistance training can keep your muscles strong and healthy. Practice good posture . When sitting, make sure your spine is supported and your feet either touch the floor or rest on a footrest. Practice safe lifting . Lift things properly by bending your knees and squatting, making sure to keep your back straight. Don’t twist while lifting. Avoid prolonged sitting . Take regular breaks to stand or walk if you sit for long periods, especially if you have a desk job or drive for hours at a time. Avoid activities that trigger piriformis syndrome. If certain activities trigger piriformis syndrome — for example, running or biking — find another way to exercise, at least for a few days. Stretch . Perform regular stretching exercises, especially after exercise, to maintain flexibility and reduce muscle tightness in the hips and buttocks. For example, lie on your back, then pull one knee toward your chest. Hold for 30 seconds, then change legs. Another way to stretch without lying down is to stand, hinge at your hips and let your head and hands fall toward the floor.e60dc2a1-f33c-4a05-9b50-8e3e8e597629866f8206-244d-4192-8f83-79423206c4a7
How Long Does Piriformis Syndrome Last? Prognosis and Outlook For most people with piriformis syndrome, the prognosis is very good. Typically, symptoms improve within a few weeks with conservative treatments like physical therapy, lifestyle changes, and over-the-counter pain medications. The condition can come and go, especially in people who don’t make recommended lifestyle changes.e60dc2a1-f33c-4a05-9b50-8e3e8e59762934c38768-852a-492d-b0ae-474296d5a02f
When to See a Doctor for Piriformis Syndrome When to See a Doctor While piriformis syndrome isn’t a medical emergency, you should contact your healthcare provider if you experience any of the following symptoms: Frequent trips or falls due to pain or numbness Pain that continues longer than a few weeks after you make lifestyle changes Problems controlling your bladder or bowels (urinary or fecal incontinence) Sudden weakness or numbness in your back or leg Sudden, severe pain in your lower back or leg Trouble picking your foot off the floore60dc2a1-f33c-4a05-9b50-8e3e8e597629985b1828-90d0-4a02-a5c7-2be3b267d56a
Research and Statistics: How Many People Have Piriformis Syndrome? Research and Statistics Piriformis syndrome most commonly occurs in women and middle-aged people. It’s estimated that between 0.3 and 6 percent of low back pain or what is thought to be sciatica may be caused by the condition, with an annual incidence of about 2.4 million cases.e60dc2a1-f33c-4a05-9b50-8e3e8e59762937f9089f-795a-4727-ace2-0e06eaeee866
Conditions Related to Piriformis Syndrome Related Conditions Piriformis syndrome may be related to or occur alongside other conditions, including: Sciatica A common condition in which the sciatic nerve is irritated, it often mimics the symptoms of piriformis syndrome but in a larger area that can include the low back, buttocks, and legs. Herniated Disc When bulging or ruptured discs in the spine press on the nerves, the result can be pain that radiates down the leg. Hip Arthritis Inflammation in the hip joint may contribute to muscle tightness or misalignment that exacerbates piriformis syndrome.
The Takeaway Piriformis syndrome occurs when the piriformis muscle compresses the sciatic nerve, leading to pain, numbness, and tingling in the buttocks and legs. It can be caused by muscle overuse, trauma, anatomical variations, or prolonged sitting. Treatment options include physical therapy, medication, and as a last resort, surgery. Most cases improve with conservative care. Early diagnosis, treatment, and lifestyle changes can help prevent the condition from becoming chronic.
Resources We Trust Cleveland Clinic: Piriformis SyndromeHarvard Health Publishing: Ask Dr. Rob About Piriformis SyndromeMayo Clinic: Back Exercises in 15 Minutes a DayUCLA Health: Ergonomics for Prolonged SittingCleveland Clinic: 7 Best Exercises and Stretches for Piriformis Syndrome

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Chewing Gum Could Increase Exposure to Microplastics

Worried about the increasing presence of microplastics in our environment? Here’s something else to think about: Scientists have found that chewing just one piece of gum can release hundreds to thousands of tiny plastic pieces into our saliva that are likely to be absorbed into our bodies when we swallow, according to unpublished research that will be presented at the American Chemical Society’s Spring 2025 meeting in San Diego.

“Our goal is not to alarm anybody,” said the senior author, Sanjay Mohanty, PhD, an associate professor of civil and environmental engineering at UCLA, in a press release. “Scientists don’t know if microplastics are unsafe to us or not. There are no human trials. But we know we are exposed to plastics in everyday life, and that’s what we wanted to examine here.”

While it’s true that there’s still more to learn about the health effects of microplastic exposure, ingestion of plastics is “probably not a good thing,” says Linda Kahn, PhD, MPH, an assistant professor of population health at the NYU Grossman School of Medicine in New York City.

“What we know about microplastics themselves leads us to believe that they could be associated with negative health outcomes,” says Dr. Kahn.

Research has shown that microplastics can accumulate in our bodies, and they’ve been linked to health issues such as lung cancer, respiratory issues, decreased fertility, and reduced birth weight. But population studies can only show associations and not direct causation.

Study Subject Chewed Each Piece of Gum for 4 or 20 Minutes

To find out more about microplastics and chewing gum, scientists analyzed 10 popular chewing gum brands, five natural and five synthetic.

Chewing gums are made from a rubber base, sweetener, flavorings, and other ingredients. In general, natural gums use plant-based polymers (sometimes called bioplastics) and synthetic gums use petroleum-based polymers — in other words, gum contains plastic as an ingredient.

Researchers theorized that the synthetic gums would shed more microplastics, according to lead author Lisa Lowe, a PhD student who started the project as an undergraduate intern at UCLA.

For the first experiment, one volunteer chewed seven pieces of gum from each brand. The subject chewed each piece of gum for 4 minutes, producing samples of saliva every 30 seconds, then did a final mouth rinse with clean water, all of which got combined into a single sample.

In another experiment, the volunteer provided saliva samples periodically over 20 minutes of chewing gum, so researchers could look at the release rate of microplastics from each piece.

Key findings from the experiment included:

  • Gum released an average of 100 microplastics per gram (g). Gum is usually between 2 and 6 g. For example, one piece of Extra brand gum weighs 2.5 g.

  • Some types of gum released up to 637 microplastics per gram.
  • Most of the microplastics detached from gum within the first 2 minutes of chewing. It wasn’t saliva that broke down the microplastics, but rather the act of chewing that made the pieces flake off.
  • Surprisingly, both synthetic and natural gums released similar amounts of microplastics.

Researchers estimated that if the average person chewed 160 to 180 small sticks of gum per year, they would ingest around 30,000 pieces of microplastic.

How does microplastic exposure from chewing a piece of gum compare with exposure from plastic water bottles or plastic food storage containers? “This is hard to compare, because our study was limited by our analysis instruments,” says Lowe.

The technology researchers used could only identify microplastics 20 micrometers wide or larger — they couldn’t assess the smaller, nano-size plastics. That means their microplastic counts are likely underestimates, the study authors say.

Goodbye to Gum?

“I don’t think it is very critical that we don’t chew gum. There are so many places we are exposed to microplastics, and we can’t avoid them all. But I think it is important to be aware of this issue,” says Lowe.

If people want to continue to chew gum but limit their microplastic exposure, she suggests chewing one piece longer rather than popping in a new piece.

Because the research hasn’t been published yet, there are some unanswered questions, says Kahn. “If natural and synthetic gum both release microplastics, what is the source? The gum itself or the packaging?”

It would also be helpful to know if one type of gum is higher in microplastics, for example bubble gum or sugar-free gum, she says.

Kahn leans toward limiting gum. “It can’t hurt to be cautious,” she says. “If gum chewing is a source of microplastics, then it probably is not a great thing to do if you can avoid it, right?”

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Colorectal Cancer Raises the Risk of Death From Heart Disease

For people with colorectal cancer, life-threatening health problems can extend beyond the cancer itself. A new study finds that these individuals are 16 percent more likely to die of cardiovascular causes than people without colorectal cancer.

The research, to be presented at the American College of Cardiology’s Annual Scientific Session in Chicago, analyzed data from more than 630,000 patients.

“To our knowledge, this is the first population-based study assessing disparity in cardiovascular mortality in different groups among patients diagnosed with colorectal cancer,” says study author Ahsan Ayaz, MD, an internal medicine resident at Montefiore St. Luke’s Cornwall Hospital in Newburgh, New York.

Looking at such a large dataset allowed the researchers to find out which subgroups faced the highest risks, and how to mitigate those risks for the best survival outcomes, Dr. Ayaz says.

The First 2 Years After Diagnosis Are Critical

Ayaz and his team looked at medical information on people diagnosed with colorectal cancer between 2000 and 2021.

They included in their analysis anyone who died from complications of:

  • Heart disease
  • High blood pressure
  • Cerebrovascular diseases such as stroke
  • Atherosclerosis, or blocked arteries
  • Aortic aneurysm, a bulge in the main artery of the body

The research found that the chances of dying from heart problems were highest in the first two years after a colorectal cancer diagnosis. During this period, the risk was 45 percent greater.

While the study doesn’t directly address the reasons, this period coincides with intensive cancer treatment, including chemotherapy, radiation, and surgery — each of which can impact cardiovascular health, says Robert S. Copeland-Halperin, MD, an assistant professor of cardiology at the Zucker School of Medicine at Northwell Health in Uniondale, New York, and a member of the cardio-oncology council of the American College of Cardiology.

“Previous studies have also shown an initial spike in risk within the first year, with another increase beyond five years, likely reflecting long-term effects of treatment and survivorship-related factors,” says Dr. Copeland-Halperin, who was not involved in the research.

Identifying Groups at Highest Risk of Dying

For adults younger than 50, the odds of dying were especially pronounced. This population was 2.4 times more likely to die of heart-related causes than people in the same age group who did not have colorectal cancer.

At this point, researchers don’t know why this is the case. Ayaz calls it one of the “most curious” questions yet to be answered, although he does point out that the incidence of colorectal cancer has been increasing in younger adults.

It could be that this younger population faces a higher risk of death because early onset colorectal cancer is more aggressive, requiring more intensive treatment that impacts the heart, says Salim Hayek, MD, a cardiologist with the University of Texas Medical Branch at Galveston and the chair of the American Heart Association’s cardio-oncology committee.

“Possible genetic factors may also link early-onset colorectal cancer with cardiovascular vulnerability,” says Dr. Hayek, who was not involved in this research.

He adds that cancer treatments, particularly chemotherapies like 5-fluorouracil commonly used in colorectal cancer, can damage the cardiovascular system. These treatments may cause:

  • Vasospasm (when arteries constrict)
  • Ischemia (reduced blood flow to the heart)
  • Arrhythmias (irregular heartbeats)
  • Indirect effects such as new high blood pressure accelerated plaque buildup in the arteries

The study found that Black adults with colorectal cancer faced a 74 percent higher risk of death from heart complications.

This result corresponds with American Heart Association data showing that Black communities in the United States have disproportionately higher risk of heart disease, stroke, and high blood pressure.

Men with colorectal cancer had a 55 percent greater risk, which jibes with statistics showing that men generally are at greater risk of heart disease than women.

How to Lower Your Risk of Heart Problems After Colorectal Cancer Diagnosis

Because this two-year period is critical, Ayaz advises his patients to make a concerted effort to control heart disease risk factors during this time.

“Ask questions of your treating doctors about your personal risk factors for developing heart disease, especially when facing a cancer diagnosis, and ask about cardiovascular risks associated with the proposed treatment for your cancer,” says Helga Van Herle, MD, a cardiologist with Keck Medicine of USC in Pasadena, California, who was not involved in the study.

To reduce cardiovascular risk factors, she recommends:

  • Treating high cholesterol
  • Managing high blood pressure
  • Treating diabetes
  • Quitting smoking
  • Losing weight if necessary
  • Following a healthy diet
  • Getting exercise

“While patients diagnosed with cancer can’t change the past, we know that potentially treatable risk factors including lifestyle and conditions like high blood pressure, diabetes, and elevated cholesterol increase the risk for heart related complications,” says Copeland-Halperin. “So addressing these represents a significant potential opportunity to improve the outcomes.”

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What Is LADA Diabetes?

When first diagnosed with diabetes, people with LADA may not yet need insulin injections. At this stage, your treatment will concentrate on improving your blood sugar control, which may help preserve your natural ability to secrete insulin. To achieve this, your doctor may use type 2 diabetes drugs such as metformin or GLP-1 receptor agonists, which can help improve insulin sensitivity. Lifestyle adjustments, such as a wholesome diet and enhanced physical activity, could also extend this period before insulin treatment becomes necessary.

Eventually, however, everyone with LADA will need insulin. Some doctors may choose to prescribe insulin relatively soon after diagnosis, while others may prefer to wait until it is no longer possible to control blood sugar levels without it.

Initially you may be prescribed a long-acting “basal” insulin. This is a once or twice-daily injection that provides a constant steady stream of insulin. When you begin taking insulin, you may also need to increase the frequency with which you test your blood sugar, partially to help reduce the risk of low blood sugar (hypoglycemia). Some doctors will encourage you to use a continuous glucose monitor (CGM), a device that measures your blood sugar constantly around the clock and sends data to a smartphone app or a separate receiver.

Finally, you will probably need to start using a rapid-acting insulin before every meal you eat. At this stage in LADA’s progression, treatment is essentially identical to the treatment of type 1 diabetes. Intensive treatment is very complex and occasionally frustrating, and many people with LADA will rely heavily on their healthcare teams to help them navigate this new challenge.

No other medication is specifically approved to treat LADA.

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Ease IBS-C with These 6 Simple Food Swaps

Maybe you’ve noticed you can’t eat the same foods you used to. Or that your go-to drink prevents you from ever … well … going. When managing irritable bowel syndrome with constipation (IBS-C), it can be hard to know how to start building a diet that won’t trigger symptoms.

“What you eat and how you eat is so important when you have IBS-C,” says Katrina Cox, a registered dietitian specializing in IBS and gut health in Providence, Rhode Island.

Making a few easy, important swaps may make all the difference when it comes to keeping bloating, constipation, and stomach pain at bay.

IBS-Friendly Food Swaps to Ease Constipation

The good news is, you can keep your diet rich and varied with some smart food swaps. Because these foods support healthy digestion, they’ll help you stay more regular. Here are six to try:

1. Reach for Cooked Veggies Over Raw

It’s so easy (and refreshing!) to grab a handful of baby carrots or broccoli florets out of the fridge to dip into hummus. Plus, they provide fiber, which helps keep things moving.

 But, according to Cox, the body typically tolerates cooked veggies better than raw ones. This is because cooked vegetables require less effort to digest, so your body doesn’t have to work as hard when breaking them down. Even just steaming your vegetables makes digesting them easier for your body.

Good veggie choices for IBS-C are those that are low in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which are a group of carbohydrates that the body can’t completely digest or absorb. Because IBS causes a sensitive gut, incorporating low-FODMAP foods is all the more important.

Low-FODMAP vegetables include carrots, cucumbers, green beans, green bell peppers, potatoes, and zucchini.

2. Swap Wheat Toast for Oatmeal

If you’re typically doing toast for breakfast, switch to oatmeal. Wheat bread contains oligosaccharides, a FODMAP associated with IBS symptoms.

 Oatmeal, on the other hand, is a good source of soluble fiber that soaks up water to bulk up your stool, making it easier to pass.

3. Take Your Coffee Hot Instead of Iced

A steaming cup of joe can help you stay regular. Coffee contains chlorogenic acid, which stimulates digestion, and caffeine, which stimulates movement in the colon.

One tip: Consider taking your coffee with almond milk, rather than cow’s milk, which is higher in disaccharides (a FODMAP) in the form of lactose. Or you can switch to lactose-free milk.

4. Skip Onions and Garlic and Try Scallion Tops and Chives

Garlic and onions are two of the foods that make so many meals taste great, but they’re both high in FODMAPs and common culprits behind IBS symptoms.

 If you’re still chasing that oniony taste, Cox recommends using scallion tops (the green part of green onions) or chives.

Another clever tip? Use garlic- or onion-infused oil to cook. All you get is the flavor in the oil, not the FODMAP, she says. You can buy these oils at specialty markets or create your own by sautéing garlic or onion in oil and then removing (and discarding) the solids from the oil.

5. Switch Out (Some) Meat for Plant-Based Proteins

There’s no reason to exclude animal protein from your diet if you have IBS-C, but you may want to replace at least some of it with plant proteins, such as tofu and tempeh.

Because they’re fermented, these soy products are a rich source of probiotics that can help populate your gut with digestion-friendly bacteria, which can ultimately give your immune system a boost, too.

If you aren’t a fan of plant-based proteins, opt for other fermented foods, such as kefir, kimchi, kombucha, or sauerkraut.

6. Opt for Chia Seeds and Flaxseeds Over Pistachios

Pistachios and cashews are high in FODMAPs.

Instead, Cox recommends trying the fiber-packed seeds of chia and flax plants. A half ounce of chia seeds offers about 5 grams of fiber,

while a half ounce of ground flaxseed has about 4 grams of fiber.

 She suggests adding them to a yogurt parfait or overnight oats.

When looking to ease constipation, adding more fiber to your diet, along with plenty of water, is the way to go. But keep in mind that fiber adds to IBS-C symptoms for some people. With a little practice, you’ll learn which foods satisfy your taste buds, fill you up, and don’t trigger IBS symptoms for you.

The Takeaway

  • Managing irritable bowel syndrome with constipation involves making simple but effective changes to your diet to prevent symptoms such as bloating and discomfort.
  • Pick cooked vegetables over raw ones, and add some coffee and fiber-rich chia seeds or flaxseeds to your diet to keep bowel movements regular.
  • Swap high-FODMAP onions and garlic for lower-FODMAP scallion tops and chives or garlic- or onion-infused oil to reduce your exposure to these common IBS triggers.

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Connection, Treatment, and When to Seek Help

Many people with psoriasis also experience varying levels of psychological distress from the condition.

Researchers compiled data from systematic reviews, meta-analyses, and randomized control trials on depression, suicidality, anxiety, and psoriasis. According to their review of the findings, people with psoriasis are 1.5 times more likely to have depressive symptoms than those without.

While social factors like self-esteem issues or embarrassment over how psoriasis physically looks can worsen mental health issues, research suggests other factors can contribute to depression as well.

Inflammation

As in the case with many autoimmune diseases, one of the primary causes of psoriasis is inflammation. With psoriasis, the lack of regulation within the immune system that leads to inflammation can also play a role in the development of depression.

“There is growing evidence that chronic inflammation in psoriasis contributes to an inflammatory response in the brain and spinal cord (neuroinflammation), which plays a role in depression,” says Dr. Khan.

The psychiatrist says this is caused by small, pro-inflammatory proteins called cytokines. Within the cells, these proteins affect immune responses, and have been linked to changes in brain chemistry that can contribute to mood disorders. These cytokines impact brain communication in a way that’s aligned with inflammation.

“This is one reason why individuals with psoriasis and other inflammatory conditions may have higher rates of depression and anxiety,” Khan says.

Physical Discomfort

Psoriasis plaques (rashes) can vary in appearance depending on your skin tone, and are dry and scaly. These areas can also be uncomfortable, potentially causing burning, stinging, or itching.

For some people with psoriasis, this itching and discomfort can also affect sleep. Lack of sleep can worsen overall health, and poor sleep habits can also leave you more vulnerable to depression.

Reduced Self-Esteem and Isolation

A skin condition like psoriasis can lead to social withdrawal, Khan says. This is particularly true when affected areas are highly visible.

Hannah Kopelman, DO, a dermatologist with Kopelman Aesthetic Surgery and Kopelman Hair Restoration in New York City, says this is often the case with psoriasis, which commonly affects the scalp, elbows, arms, and knees.

People with psoriasis may also feel emotional discomfort and shame related to the condition.

Some with psoriasis feel concern about how the public or loved ones will react to their skin’s appearance. “One of the most common things with psoriasis is that people don’t want to leave their house because they’re depressed by their skin manifestations,” Dr. Kopelman says.

This impact on self-esteem can lead to social avoidance. “The social withdrawal, avoidance of intimate relationships, and anxiety about public perception can lead to feelings of loneliness, which is a significant risk factor for depression,” Khan says.

“Low self-esteem is common in individuals with psoriasis, particularly if they have experienced bullying, comments about their appearance, or rejection due to their condition,” he says.

Co-occurring Conditions

Psoriatic arthritis often acompanies psoriasis, and chronic pain can contribute to depression.

Because psoriatic arthritis has the potential to affect mobility, this can further contribute to social isolation and make someone less likely to engage in things that them bring joy, Kopelman says.

In addition to psoriatic arthritis, psoriasis comes with a higher risk for:

Navigating additional health concerns alongside a visible skin condition can prove overwhelming. This can ultimately lead to worsening depression.

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