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“When it comes to weight loss, many approaches work, but the key is sustainability,” says Sean Hashmi, MD, a nephrologist and obesity medicine specialist in Southern California, a member of the American College of Lifestyle Medicine, and a member of Everyday Health’s Health Expert Network.

Other experts agree.

“When I’m helping patients find a plan for weight loss, I’m not saying, ‘Hey, let’s try this for 10 weeks and then switch,’” says Fatima Cody Stanford, MD, MPH, an obesity medicine physician at Massachusetts General Hospital and an associate professor of medicine at Harvard Medical School in Boston. “We’re trying to find things someone will do consistently for the rest of their life.”

While consistency is crucial, Dr. Stanford says that doesn’t mean a person’s approach needs to be inflexible or oversimplified. According to the survey, people who lost weight tended to employ more tactics overall than people who did not lose weight. They also tended not to be rigid or routine about diet and exercise. “I tell people the flavor can change, but the structure should be the same,” she says.

For example, Stanford says people who are incorporating exercise into their weight loss plan should feel free to switch up their workouts from time to time. The important thing is that they continue to exercise regularly. “I need variety when I’m training in order to stay motivated and excited about working out,” she says.

Likewise, dietary approaches to weight loss shouldn’t be too narrow or overly prescriptive. If your plan requires that you weigh all your food and count every calorie, Stanford says you will have a hard time sticking with it.

Finally, experts said that the tactics a person employs to lose weight shouldn’t be solely related to diet and exercise (although those are important). “We should broaden our focus to include things like stress levels, sleep quality, and mental health,” says Kayli Anderson, RDN, a nutrition expert and a member of the American College of Lifestyle Medicine and Everyday Health’s Health Expert Network.

For those interested in the newest weight loss medications, our experts say they’re worth considering. While the survey found that more than half of respondents were not interested in trying these medications, those who had tried them found them to be very effective.

“It’s not just hype,” Stanford says of these drugs. “Patients on these medications tell me they don’t even have to think about eating less.”

Key Finding 2: Arm Yourself With Information

Among the people in our survey who successfully lost weight, 70 percent started their weight loss journey with “a higher level of knowledge” on how to lose weight — compared with 52 percent of those who maintained or gained weight.

Also, according to our survey, 6 in 10 people reported they knew how to lose weight. Ten percent said they didn’t know where to start.

The survey also showed that a conversation about weight loss with a healthcare professional might be worthwhile: Fifty-nine percent of all respondents said their doctor or other healthcare provider had talked to them about losing weight, while 53 percent of all respondents said they had not asked their doctor or provider for help with weight loss.

Even if you feel you have a good handle on the best approaches to weight loss, consulting with an expert — either a registered dietitian-nutritionist or a medical doctor who specializes in weight loss — is a good idea. “They are trained in helping people set realistic health goals,” Anderson says. “They can also educate people about nutrition and help them develop personalized plans.”

Another reason to consult with an expert: Even evidence-backed weight loss strategies aren’t going to work for every person and every situation. “Treatment of excess weight doesn’t have a one-size-fits-all answer,” says Deepa Sannidhi, MD, an associate clinical professor at UC San Diego Health in California.

Key Finding 3: Understand Your Motivation and the Connection Between Weight and Mental Health

Of all the hurdles that stand between a person and their weight loss goals, survey respondents were most likely to highlight stress and motivational problems.

Obesity

Obesity is the most common risk factor for obstructive sleep apnea. “Fat deposits in the neck and around the tongue and palate make the airway much tighter and smaller,” says sleep medicine specialist Neeraj Kaplish, MD, medical director of sleep labs and clinics and clinical professor of neurology at the University of Michigan in Ann Arbor. “It becomes much more [closed up] during sleep when you’re lying down.” (It should be noted that thin people can also have obstructive sleep apnea and that not all individuals who are overweight have the condition.)

Large Adenoids or Tonsils

Jaw Misalignment or Size

Some conditions or genetic factors can lead to an imbalance in facial structure that can cause the tongue to sit farther back in the mouth and lead to sleep apnea, says Robson Capasso, MD, chief of sleep surgery and professor of otolaryngology and head and neck surgery at Stanford University School of Medicine in California.

For instance, a lower jaw that’s shorter than the upper jaw, or a palate (the roof of your mouth) that’s shaped a certain way and collapses more easily during sleep can contribute to obstructive sleep apnea.

Family History of Sleep Apnea

Chronic Nasal Congestion

Smoking

Using Alcohol, Sedatives, or Tranquilizers

Asthma

Having asthma is also a risk factor for obstructive sleep apnea. The relationship between the two conditions works both ways, Chervin explains: “Sleep apnea can make asthma worse and asthma can make sleep apnea worse.”

Medication, Such as Opioid Pain Relievers

The neurological communication that happens between the brain and body to regulate breathing can be numbed by benzodiazepines and opioids, says Dr. Capasso. As a result, these drugs reduce airway muscle activation and can contribute to sleep apnea.

Gender and Age

High Blood Pressure (Hypertension)

Diabetes

History of Stroke

Prior stroke is linked to both obstructive sleep apnea and central sleep apnea, but it’s not clear which is causing which, Dr. Chervin says. “As many as three-quarters of stroke patients have sleep apnea, and sleep apnea also raises the risk for stroke,” says Chervin. Sleep apnea leads to low oxygen levels and high blood pressure, both of which can increase one’s risk of a future stroke.

Heart Failure

When a flare hits, taking action early can make a big difference.

Immediate Steps

Some steps you can take immediately and on your own to soothe or manage your symptoms include:

• Resting up and engaging in relaxation techniques, such as deep breathing and guided imagery, to release both physical tension and emotional stress
• Using heat or cold therapy — heat to relax stiff muscles or cold to reduce swelling
• Taking a hot shower or gently stretching to relieve morning stiffness
• Using assistive devices such as splints and braces, walking canes, and button hooks, as needed

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• Distracting yourself from the pain by engaging in an activity you enjoy (that doesn’t heavily rely on your problematic joints) and keeping your mind busy while doing other activities

Also remember to lean on your support system. While your loved ones may not be able to take away your pain or other symptoms, they can help you with day-to-day activities, especially those that could make your symptoms worse.

Pharmaceutical Interventions

Various medications can also help to reduce symptoms. Always consult with your healthcare provider before starting new medications or changing your dosages of current medications.

Over-the-counter or prescription-strength pain relievers and nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, naproxen, acetaminophen, and aspirin, can help provide quick relief for mild pain and inflammation during an RA flare.

Biologics are a more advanced type of DMARDs that target specific biological processes or molecules that cause RA-related inflammation. If you’re experiencing an RA flare with significant symptoms or one that’s not adequately controlled by other medications, your provider may start you on a biologic along with or instead of other drug therapies.

Holistic and Lifestyle Approaches

Other holistic and lifestyle approaches to treat your RA flare include:

• Improving your sleep hygiene for better sleep, such as by establishing set sleep and wake times, creating a comfortable sleep environment that’s dark and cool, and avoiding heavy meals before bed

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• Eating anti-inflammatory foods, such as those rich in omega-3 fatty and antioxidants, and avoiding those that promote inflammation

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• Engaging in gentle physical activity, such as hand exercises, swimming, and low-impact tai chi or yoga
• Adjusting your overall response to pain through mindfulness practices, deep breathing exercises, and counseling or psychotherapy

Hib bacteria usually live harmlessly in the nose and throat, but they can move to other parts of the body and cause different kinds of illnesses, all known as H. influenzae disease.

There are six types of H. influenzae bacteria, labeled a through f. Most people only need to worry about type b. It can cause these serious illnesses:

• Meningitis An infection of the brain and spinal cord membranes may lead to brain damage, hearing loss, or even death. Prior to the Hib vaccine, infection with Hib bacteria was the leading cause of bacterial meningitis in children under 5 years old in the United States.

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• Pneumonia A severe lung infection can make breathing difficult and cause long-term health problems.
• Epiglottitis An infection causes swelling of the epiglottis, the small flap in the throat, potentially blocking the airway and leading to difficulty breathing.
• Bloodstream Infections These can result in sepsis, a life-threatening condition in which the body’s excessive response to infection causes injury to organs.
• Cellulitis A deep skin infection causes painful swelling.
• Infectious Arthritis Also called septic arthritis, this is a painful infection of the joint.

Anyone can get H. influenzae, but serious cases, including Hib, mostly happen in children younger than 5 and adults 65 or older. Children under 1 have the highest rates of infection.

• 30 percent giving up vacations or major household purchases
• 22 percent increasing their credit card debt
• 21 percent cutting back on essentials like food, clothing, or basic household items

Take Ian Goldstein, 33, a comedian, writer, and social media ambassador for the Crohn’s & Colitis Foundation, who lives with Crohn’s disease. Ian is still paying off a surgery from 2021, when 2 feet of his small intestine were removed to clear strictures that had formed over a decade which caused problems like bowel obstructions and constant pain. Last July, he literally threw a party after meeting his healthcare deductible.

Despite reaching this milestone, Goldstein worries about his medicine not working, potentially causing another bowel obstruction that could lead to an emergency room visit or emergency surgery that could upend his finances.

“There have been times when I’ve delayed paying bills or started new payment plans just to afford my medication and treatments,” says Goldstein. “It’s a constant juggling act between managing my health and maintaining financial stability. I worry about future expenses. I worry about how my disease will be managed as I get older and my premiums and deductibles continue to rise. It’s a reality that many of us with IBD face every day.”

While advancements in IBD treatments have improved disease management options, systemic reforms are urgently needed to address the inequities in healthcare access. These reforms include:

• Insurance reforms to reduce restrictions like prior authorization and step therapy, which requires patients to try and fail on less expensive medications before accessing costlier doctor-prescribed treatments
• Drug pricing reforms to address the high cost of biologics and other specialty medications
• Expanding patient protections through federal legislation to complement state-level reforms

However, these changes face significant barriers, including resistance from insurers as well as the complexities of implementing policy reforms across diverse healthcare systems.

5 Ways to Manage Your IBD Costs Now

Goldstein’s story — and the stories of thousands like him — reminds us why this work is so important. No one should have to choose between managing their health and maintaining financial stability. Despite the progress we’ve made with IBD research and treatment options, many people still struggle to access the care they need without facing undue burden.

As a community, we must continue to advocate for reforms that ensure that all people with chronic illnesses, including IBD, can access necessary medications without financial hardship. While systemic change takes time, there are still steps you can take today to protect your finances and alleviate some financial strain while managing your IBD or other chronic illness.

1. Explore patient financial assistance programs. Many pharmaceutical companies offer financial assistance programs that provide discounts or free medications for eligible patients. The Crohn’s & Colitis Foundation’s IBD Help Center is available to help you navigate this process and provide guidance on available assistance options. You can also check with your healthcare provider or visit drug manufacturer websites for details.
2. Understand your insurance benefits. Familiarize yourself with your plan’s coverage details, including which providers are in network and what preventive services are fully covered. This can help you avoid unexpected costs.
3. Negotiate medical bills. If you receive an expensive bill, contact your healthcare provider’s billing department to discuss payment plans or potential discounts based on financial hardship.
4. Consider generic or biosimilar alternatives. When appropriate, ask your doctor about switching to less expensive generic drugs or biosimilars that are equally effective but cost significantly less than brand name drugs and biologics.
5. Use the Crohn’s & Colitis Foundation’s Copay Accumulator tool kit. Health insurance companies’ copay accumulator programs can prevent drug manufacturer copay assistance from counting toward your deductible or out-of-pocket maximums. The Crohn’s & Colitis Foundation’s Copay Accumulator tool kit provides resources to help you navigate these programs effectively and advocate for your rights as a patient.

The views and opinions expressed in this article are those of the author and not Everyday Health.

When falling asleep doesn’t come naturally, it’s easy to see the appeal of any number of sleep hacks trending on social media that promise rapid results without the hassle of seeing a doctor or getting a prescription for sleeping pills.

If you’re one of these people who has trouble falling asleep, there’s no harm in trying many sleep hacks — as long as you realize that they may not work for you, says Jessica Meers, PhD, a psychologist and owner of Rhythm Wellness and an assistant professor at Baylor College of Medicine in Houston, who specializes in sleep issues.

“If you are struggling with difficulty sleeping more often than not, I would encourage you to reach out to a mental health professional who specializes in sleep,” Dr. Meers says. “You don’t have to rely on hacks that may or may not help.”

Before you do try hacking your sleep routine, read on to get the facts on which trendy fixes might be your best bet.

Military Sleep Method

The military sleep method (as demonstrated on TikTok) promises to help you fall asleep in two minutes or less through a combination of deep breathing exercises and progressive muscle relaxation. You basically start relaxing the muscle in your head and face then slowly work down to your toes, not unlike the type of mindful muscle release you might do during some yoga sessions.

Unlike the Navy SEAL power nap, which promises to help you feel refreshed after a few minutes of resting with your feet elevated above your head, the military sleep method is designed to be done in bed and help you get to sleep quickly so you can be well-rested in the morning.

What the Experts Say: Try It

Deep breathing can indeed help you relax and improve your ability to fall asleep, says Marie-Pierre St-Onge, PhD, an associate professor and director of the Center of Excellence for Sleep and Circadian Research at Columbia University in New York City.

“There is no risk to trying breathing exercises as a calming, winding-down routine before bedtime,” Dr. St-Onge says.

Relaxation is a necessary component of sleep, Meers notes. But the military sleep method may not work for everyone, and it’s unlikely to get anyone overnight results.

“However, if you are incorporating deep breathing and progressive muscle relaxation into a regular self-care routine and stress management, it could contribute to better sleep quality in the long term,” Meers says. “The key is consistency of practice.”

Eye Rolling

Eye rolling (demonstrated on TikTok) to help you fall asleep has nothing to do with silently expressing your opinions about something you find idiotic. It involves what’s known as ocular calisthenics, or a series of eye movements designed to mimic what happens during rapid eye movement (REM) sleep.

Influencers tout it as a way to promote the body’s release of melatonin, a hormone that plays a role in helping you fall asleep.

What the Experts Say: Skip It

Eye rolling at bedtime isn’t likely to release enough melatonin in time to help you fall asleep, Meers says.

“Melatonin gradually rises in the hours before bedtime while you are awake, serving as a time signal for the body that it is nighttime,” Meers says. Even if eye rolling did cause a small boost in melatonin, it wouldn’t release enough to help you fall asleep, Meers says.

It also might cause some eye strain, Meers adds, making it less appealing than some other sleep hacks without any known side effects.

Cricket Feet

Cricket feet exercises (as demonstrated on TikTok) involve rubbing your feet together in a variety of ways that are intended to soothe you to sleep. You do this by using one foot to rub the other one, massaging the soles or the spaces between your toes.

Some people swear by this calming ritual as a sure-fire way to fall asleep.

What the Experts Say: Try It

“I am not aware of any research on this and how this could be helpful, other than if the person who practices this finds it very soothing and appeasing, but there’s no risk in trying it,” St-Onge says.

Cricket feet might appeal to people who enjoy self-soothing exercises before bed, Meers says. “Some people may find it comforting, which can help you relax, but it’s not likely to be something that puts you to sleep,” Meers says.

Cognitive Shuffling

Influencers describe cognitive shuffling (as demonstrated on TikTok) as an easy and fast way to put yourself to sleep that doesn’t require any elaborate or time-consuming habits. All you need to do is cycle through a series of random, unconnected words — like “Tree. Swimming. Turkey. Yodel. Motorcycle. Mango.” — in your mind until you doze off, in theory mimicking what your brain is supposed to do naturally to help you power down for the night.

What The Experts Say: Skip It

The focus that it takes to think of words might be helpful in keeping you from thoughts that would otherwise keep you up at night, Meers says. But the effort it takes to consciously summon a list of words in your brain might actually be counterproductive when you’re trying to fall asleep.

“It can be challenging to a sleepy brain, and it might actually be more stimulating for some people,” Meers says. Particularly for people who are anxious or worried, stimulating the brain at bedtime can make it even harder to fall asleep.

Magnesium as the New Melatonin

Magnesium (on TikTok) is having a moment. Many influencers are promoting magnesium as a mild muscle relaxant and anti-anxiety supplement that may be better than melatonin at helping you fall asleep. It’s also a key ingredient in the trendy sleepy girl mocktail.

What the Experts Say: Try It

If you want to try magnesium, the best way to do it is by packing your diet with more magnesium-rich foods like avocados, almonds, nuts, and beans, says St-Onge.

“Magnesium from foods has been shown to be associated with better sleep,” St-Onge says. There’s not as much evidence, however, that magnesium supplements work. Beyond this, high doses of magnesium supplements can cause gastrointestinal side effects and calcium deficiency, she adds.

While magnesium supplements may work for some people, it’s not clear if they work any better than melatonin supplements, Meers says. “They are about equal in my book.”

If you’re thinking about taking daily supplements to help you sleep, you’re better off seeing a doctor first to determine if you have any vitamin or mineral deficiencies that might explain your sleep issues, Meers says.

“Magnesium really is all the rage now,” Meers says. “But it is far from a sleep aid. The route through which it may be helpful is due more towards muscle relaxation rather than inducing sleepiness.”

The report did highlight some good news: Cancer mortality rates in the United States have dropped 34 percent over the past 30 years, driven in large part by fewer deaths from the four most common malignancies: breast, colorectal, lung, and prostate cancers, according to findings published in CA: A Cancer Journal for Clinicians.

Despite these survival gains, the report also highlights some concerning trends for American women.

Among adults under 50 years old, women are about 82 percent more likely than men in that age group to get a cancer diagnosis, up from 51 percent higher odds roughly two decades ago, according to the report.

Middle-aged women, meanwhile, are now slightly more likely to get cancer than men, who for most of the past two decades had surpassed women in diagnosis rates, the report also found.

“Continued reductions in cancer mortality because of drops in smoking, better treatment, and earlier detection is certainly great news,” says the lead study author, Rebecca Siegel, MPH, the senior scientific director of surveillance research at the American Cancer Society.

“However, this progress is tempered by rising incidence in young and middle-aged women, who are often the family caregivers, and a shifting cancer burden from men to women,” Siegel says.

Why Are More Younger Women Getting Cancer Than Men?

Several factors are combining to make women under 50 in particular more vulnerable to cancer than men, Dr. Siegel says.

Obesity, for example, accounts for roughly twice as many cancer cases in women as in men, Siegel says.

Women today are also having fewer children and at later ages, two factors that are contributing to an increase in breast and uterine cancers, Siegel adds.

Binge drinking, which increases the risk of breast and several other types of cancers, is also becoming more common among women in their thirties and forties, Siegel notes.

“Things like obesity, physical inactivity, diets low in fiber and high in processed food, and alcohol intake have increased over the past decades overall, and in younger people, and we’re seeing their consequences younger, too,” says Erica Warner, ScD, MPH, an assistant professor at Harvard Medical School and Massachusetts General Hospital in Boston who wasn’t involved in the new report.

Women of Color Have Higher Cancer Risks

Racial disparities persist in both cancer diagnoses and death rates that may make certain women particularly susceptible to developing or dying of cancer, the report suggests.

Overall, people who identify as American Indian or Alaskan Native (AIAN) had the highest overall cancer incidence and mortality rates among women, the report found. AIAN people also had the highest death rates from cervical cancer, colorectal tumors, and lung cancer.

Black women, however, had the highest mortality rates from breast cancer, according to the report. Black women were also two to three times more likely to die of uterine or endometrial cancers than any other racial group.

How Women Can Reduce Their Cancer Risk

Because many of the factors driving the increased cancer risk for women are related to lifestyle, there are steps people can take to minimize their odds of developing or dying of cancer, Dr. Warner says.

“I always tell people that there are some risks for cancer that are beyond our control, like genetics,” Warner says. “But we can try to control what we can, to the best of our abilities, through lifestyle.”

Good preventive habits, Warners says, include:

• A diet rich in fruits and vegetables that limits processed foods and alcohol
• As much physical activity as possible
• Enough sleep
• Stress management
• Positive social connections with friends and family

Staying up-to-date on mammograms and other recommended cancer screenings is also key for women to minimize their risk, Warner adds.

“These are all things that can help us have healthier minds and bodies, reduce the risk of cancer, and if you do develop cancer, find it when it is most treatable or potentially curable,” Warner says.

Bronchitis vs. Pneumonia: What Are the Differences and Similarities?

• Cough (often accompanied by the production of mucus)
• Fatigue
• Shortness of breath that can get worse when you’re active
• Fever and chills

Bronchitis can also cause chest discomfort and wheezing.

• Excessive sweating and clammy skin
• Sharp pain in the chest, especially when breathing deeply or coughing
• Headache
• Loss of appetite
• Lack of energy
• Confusion
• Nausea, diarrhea, and vomiting

While the symptoms of bronchitis or pneumonia can range from mild to serious enough to require hospitalization, symptoms such as fever, breathing problems, and chest pain tend to be more severe with pneumonia.

If You Have Normal Skin …

Normal skin tends to be balanced — neither oily nor dry. At its healthiest, normal skin is smooth, radiant, and hydrated, with no inflammation, says Baumann.

• Wash twice daily with a gentle cleanser
• Apply broad-spectrum SPF 30 sunscreen in the morning
• Moisturize at night

Those with normal skin can apply just about any product or ingredient without developing issues, Hartman says.

That may not be all you need, depending on your life stage or skin concern like discolorations or fine lines and wrinkles. You might choose additional products to brighten or stimulate the production of collagen (a type of protein) to address lines.

If You Have Dry Skin …

• Environment Deodorant soaps and harsh cleaning products strip moisturizing oils and fats from the skin. Cold, dry climates or a job that requires frequent handwashing or harsh chemicals (such as nursing, cooking, and housekeeping) also makes the skin prone to dryness.
• Medications Dry skin is a potential side effect of certain medications, such as statins and diuretics.
• Health Conditions Diabetes, thyroid disease, and kidney disease can cause excessively dry skin. In addition, dry skin is a common symptom of skin conditions such as atopic dermatitis (eczema), psoriasis, ichthyosis, and seborrheic dermatitis (scalp eczema).
• Nutrient Deficiencies Skin needs vitamins and minerals to stay healthy. If you don’t get the vitamin D, vitamin A, niacin, zinc, or iron your skin needs, it can become dry.
• Age As we get older, our skin makes less sebum (an oil that hydrates and softens skin), with a dramatic drop by the age of 40. Skin that produces less oil is more prone to dryness.
• Skin Color People with brown, black, or fair skin are more likely to have dry skin that those with a medium complexion.

In general, dry skin is best suited to cleansers and moisturizers that include ceramides, the building blocks of the skin barrier, Hartman says. When choosing moisturizers and sunscreens, look for thicker formulas like oils, ointments, and creams.

Hartman advises that dry skin types avoid alcohol-based products because they can worsen dryness and lead to irritation, bumps, and redness.

If You Have Oily Skin …

“Oily skin has a shiny appearance, and it can feel greasy, particularly in the oil-rich areas of the face called the T-zone,” Hartman says.

You may also notice that you have larger pores. The more oil in your skin, the larger the openings tend to be, Hartman explains.

If You Have Combination Skin …

Moisturizers with ceramides are best for drier areas of the face, while products that contain salicylic acid or retinols are ideal for oily spots.

If You Have Sensitive Skin …

If your skin sensitivity is caused by a skin condition like rosacea, consult a board-certified dermatologist for advice on caring for your skin.