Screen time in bed linked to worse sleep, study finds

People who spend more time looking at a screen in bed are more likely to report insomnia and sleep loss, a study has found.

The research is based on a Norwegian survey of more than 45,000 students.

It indicates that each additional hour of screen time was linked to a 63% increase in insomnia risk, and 24 minutes less sleep.

However, the researchers said they had only established a correlation between screen use and lower sleep quality and had not demonstrated that the former caused the latter.

Experts say putting down your phone before bed, doing something relaxing and establishing a routine may help improve sleep.

The researchers behind the study, based on nationally representative survey data of 18-28 year old students gathered in 2022, wanted to examine the link between the amount of time spent using screens in bed and sleep patterns.

They also sought to probe the impact on sleep of using social media compared to other screen activities.

Dr Gunnhild Johnsen Hjetland of the Norwegian Institute of Public Health, who is lead author of the research – which was published in a Frontiers journal – said the type of screen activity appeared to be less impactful than screen time on the whole.

“We found no significant differences between social media and other screen activities, suggesting that screen use itself is the key factor in sleep disruption,” he said.

Sleep or social media

The 2022 Norway health and wellbeing survey asked participants to identify if they used any digital media after they had gone to bed.

Options included watching films or TV, checking social media, browsing the internet and gaming.

Among those saying they used screens in bed before sleep, 69% said they used social media as well as other screen-based activities.

Participants were also asked to identify how many nights a week they would engage with such media, and for how much time, as well as how often they had difficultly falling or staying asleep, waking up early or experiencing tiredness.

It identified those who said they experienced such issues at least three nights or days a week, for at least three months as experiencing insomnia.

While the study found a link between bedtime screen use and people reporting sleep disruption or insomnia, researchers say it does not mean it is a cause.

“This study cannot determine causality — for example, whether screen use causes insomnia or if students with insomnia use screens more,” said Dr Hjetland.

They also note that the study’s reliance on survey data of self-reported experiences may mean it contains biases, and its findings should not be considered globally representative.

Joshua Piper, a sleep clinician at ResMed UK, said the study provided “valuable, mounting evidence” of electronic device use negatively impacting sleep.

“It steals both opportunity and the quality of your sleep, which is why some may struggle for onset, others struggle to stay asleep,” he told the BBC.

While people may try to mitigate the impact by adjusting screen brightness or using night mode, Mr Piper said previous studies suggested it was scrolling and engaging with a device that was likely to cause sleep disruptions.

Tips for better sleep

Insomnia is believed to affect as many as one in three people in the UK.

The sleep disorder is among a whole host of problems people have reported experiencing with sleep – with late night phone use and doomscrolling often blamed.

While common practice, the actual impact of using social media or scrolling through online content in bed on physical and mental health remains contested.

Still, experts recommend that people stop using digital devices shortly before trying to go to sleep.

They also say establishing a routine by going to bed and getting up at the same time every day may help improve sleep.

Mental health charities Mind and Rethink recommend trying to do something relaxing before going to sleep such as breathing exercises, reading a book or having a bath, rather than trying to force yourself to sleep.

They also suggest avoiding caffeine, alcohol or large meals before bed, doing gentle exercise and trying to make your bedroom more comfortable, where possible.

Sleep therapist Dr Kat Lederle told the BBC that getting exposure to natural daylight, particularly in the morning, was vital to help regulate our internal body clock.

She said finding ways to “let go of the busy, thinking day”, such as by doing an enjoyable activity that is not too stimulating, can also be key to better sleep.

The authors of this study echo the need for further research into the subject, including longer-term monitoring of sleep patterns as well as investigations into areas such as the disruption caused overnight by device notifications.

“Together, such efforts could clarify the impact of bedtime screen use on sleep and inform targeted recommendations for students and other populations,” they conclude.

Breakthrough: New blood test can diagnose and track the progression of Alzheimer’s

A new blood test could revolutionize the diagnosis and treatment of Alzheimer’s. Beyond confirming the presence of the disease, the test also helps determine the stage of its progression. This may fundamentally change how physicians manage Alzheimer’s care.

The test was developed by experts at Washington University School of Medicine in St. Louis and Lund University in Sweden. Their studies indicate that a particular blood protein, MTBR-tau243, can be used to monitor the extent of dangerous tau accumulation in the brain.

The tangles of tau protein are some of the hallmark characteristics of Alzheimer’s and are directly proportional to the intensity of the symptoms.

This new technique is considerably more convenient than brain scans since it is non-invasive, and does not require expensive procedures that are difficult to access.

Tracking Alzheimer’s with a blood test

Right now, doctors can use several blood tests to help detect Alzheimer’s. Some of the tests that are already in use are based on earlier discoveries at Washington University.

These tests look for early warning signs but don’t reveal how much the disease has progressed. That’s a crucial gap. Alzheimer’s treatments are most helpful in the early stages, before too much damage has been done.

Having a way to tell whether someone is in an early or late phase of the disease would help doctors decide which treatment would work best. It could also clarify whether a person’s memory or thinking issues are actually caused by Alzheimer’s or something else.

“This blood test clearly identifies Alzheimer’s tau tangles, which is our best biomarker measure of Alzheimer’s symptoms and dementia,” said co-senior author Dr. Randall J. Bateman.

“In clinical practice right now, we don’t have easy or accessible measures of Alzheimer’s tangles and dementia, and so a tangle blood test like this can provide a much better indication if the symptoms are due to Alzheimer’s and may also help doctors decide which treatments are best for their patients.”

A reliable way to monitor the disease

Alzheimer’s typically starts with a buildup of amyloid protein in the brain. Tau tangles develop later and mark the point when symptoms begin to show.

The best way to see these changes has been through PET scans, which can track amyloid and tau deposits. But these scans are expensive, time-consuming, and often only available in large hospitals or research centers. That’s why scientists have been working on blood-based alternatives.

The team had already developed blood tests that measure amyloid plaque buildup. Earlier research showed that levels of MTBR-tau243 in spinal fluid could match up with brain tau levels.

In this new study, the researchers demonstrated that they could get the same results using blood samples. A blood draw is much easier and more accessible than a spinal tap.

Testing the new approach

To validate the test, the researchers used data from two groups of people. One group came from a research center at Washington University and included 108 volunteers. The other group included 55 people from a Swedish study known as BioFINDER-2.

Next, the experts checked their findings with data from 739 additional people in the BioFINDER-2 group.

These participants represented a range of Alzheimer’s stages – from people who had no symptoms but had amyloid in their brains, to those with mild cognitive issues, to people with full dementia.

The study also included individuals with memory or thinking problems due to other conditions, and some who were cognitively healthy.

Alzheimer’s progression revealed in blood

The results were promising. MTBR-tau243 levels in the blood matched the amount of tau tangles in the brain with 92% accuracy.

In healthy people and those in the earliest stage of the disease, the levels were normal. But in people showing symptoms, the protein levels were clearly elevated – and much higher in those with advanced disease.

This difference made it easy to tell who was in an early or late stage of Alzheimer’s. It also helped distinguish Alzheimer’s dementia from other kinds of cognitive problems.

That kind of clarity could make a huge difference in choosing the right treatment path.

A tool for personalized Alzheimer’s care

The new test uses technology licensed by Washington University to C2N Diagnostics, which previously developed similar blood tests for amyloid plaques. The earlier tests were designed to detect another tau protein called p-tau217.

“I believe we will use blood-based p-tau217 to determine whether an individual has Alzheimer’s disease, but MTBR-tau243 will be a highly valuable complement in both clinical settings and research trials,” said Oskar Hansson, a professor of neurology at Lund University.

“When both of these biomarkers are positive, the likelihood that Alzheimer’s is the underlying cause of a person’s cognitive symptoms increases significantly, compared to when only p-tau217 is abnormal. This distinction is crucial for selecting the most appropriate treatment for each patient.”

Looking ahead to better treatments

Currently, there are two FDA-approved drugs that target amyloid in the brain to slow Alzheimer’s. But more treatments are being tested – including ones that aim at tau protein and other disease mechanisms.

As these therapies become available, doctors will need reliable ways to match the right treatment to each stage of the disease. Blood tests could be the key to this shift toward personalized Alzheimer’s care.

“We’re about to enter the era of personalized medicine for Alzheimer’s disease,” said Kanta Horie, a research associate professor of neurology at WashU Medicine.

“For early stages with low tau tangles, anti-amyloid therapies could be more efficacious than in late stages. But after the onset of dementia with high tau tangles, anti-tau therapy or one of the many other experimental approaches may be more effective.”

“Once we have a clinically available blood test for staging, plus treatments that work at different stages of the disease, doctors will be able to optimize their treatment plans for the specific needs of each patient.”

The full study was published in the journal Nature Medicine.

New blood test checks for Alzheimer’s and assesses progression, study says

Researchers have developed a blood test for patients with thinking and memory problems to check if they have Alzheimer’s and to see how far it has progressed.

The team behind the work say the test could help medics decide which drugs would be most suitable for patients. For example, new drugs such as donanemab and lecanemab can help slow the progression of Alzheimer’s, but only in people in the early stages of the disease.

Prof Oskar Hansson from Lund University, a co-author of the work, said: “There is an urgent need for accurate and cost-effective Alzheimer diagnostics considering that many countries have recently approved the clinical use of amyloid-targeted therapies [such as donanemab and lecanemab].”

Plaques of a protein called amyloid beta and the formation of tangles of another protein called tau in the brain are considered hallmarks of Alzheimer’s disease.

Writing in the journal Nature Medicine, Hansson and colleagues reported how they found fragments of tau, called eMTBR-tau243, could be detected in blood and correlated with a build-up of tau tangles in the brains of people with Alzheimer’s, but not other diseases.

The team’s analyses, which involved 902 participants, found levels of this tau fragment were elevated in people with Alzheimer’s symptoms who had mild cognitive impairment, and higher again in those with dementia. Levels were not raised in people with cognitive impairments due to other conditions.

“Scientifically, these results are very promising and important as this marker performed better than existing tests and the new marker could help track performance of new drugs in trials,” said Prof Tara Spires-Jones, a neurodegeneration expert at the University of Edinburgh who was not involved in the work.

But, she said, it was not a foolproof blood test for Alzheimer’s.

“This is also not a simple test, rather requiring complex scientific methods only available in specialist laboratories, so this will not be routinely available without further validation and development of cheaper, easier detection,” she said.

Dr Sheona Scales, the head of research at Alzheimer’s Research UK, said eMTBR-tau243 was one of a number of different biomarkers being studied for use in blood tests for Alzheimer’s.

“What’s interesting is that the blood levels of eMTBR-tau243 seem to be linked to a person’s memory and thinking abilities,” she said. “At present, it is not always possible to make a connection between the level of tangles observed with imaging and level of cognitive impairment, but having blood tests that do this will help to monitor diseases like Alzheimer’s in the brain as they progress, and help inform prognosis in future.”

Another piece of research, also published in Nature Medicine, has revealed the ratio of two proteins in brain fluid is associated with the degree of cognitive impairment experienced by people with Alzheimer’s, independent of levels of amyloid beta plaques and tau tangles in their brains.

This research, led by scientists in the US, involved samples from 3,397 people across the US, Sweden and Finland, and looked at levels of two proteins – YWHAG and NPTX2 – that are normally found at the junctions, or synapses, between neurons in the brain.

The team found the ratio of YWHAG:NPTX2 was better able to indicate that people were experiencing cognitive problems than their levels of amyloid beta and tau, and could be used to predict their future cognitive decline and dementia onset.

Prof Tony Wyss-Coray, a co-author of the study from Stanford University, said the results could help identify the best medications for individuals and help design better clinical trials by selecting appropriate participants.

Alzheimer’s risk rises when amount of deep sleep falls, study suggests

Need another reason to prioritize your sleep? Not spending enough time in the two deep stages of sleep — slow-wave and rapid eye movement, or REM, sleep — may hasten the deterioration of parts of the brain associated with Alzheimer’s disease, a new study found.

Deficits in slow-wave and REM sleep appear to shrink parts of the brain known to be early indicators of cognitive deterioration and Alzheimer’s disease, said lead study author Gawon Cho, a postdoctoral associate in internal medicine at the Yale School of Medicine in New Haven, Connecticut.

“We found the volume of a part of the brain called the inferior parietal region shrunk in people with inadequate slow and REM sleep,” Cho said. “That part of the brain synthesizes sensory information, including visuospatial information, so it makes sense that it shows neurodegeneration early in the disease.”

Preventive neurologist Dr. Richard Issacson, who established one of the first Alzheimer’s prevention clinics in the United States, said in an email that his clinical experience treating adults at risk for Alzheimer’s supports the study’s findings.

“We also found sleep metrics on deeper sleep predicted cognitive function, so between that plus brain volumes, it’s real,” said Issacson, who is director of research at the Institute for Neurodegenerative Diseases in Florida. He was not involved in the study.

What happens in the brain during deep sleep

During deep sleep, the brain sweeps out toxins and dead cells while also repairing and restoring the body for the next day. While we dream during REM sleep, the brain is busy processing emotions, consolidating memories and absorbing new information. It makes sense that getting quality deep and REM sleep is key to our ability to function.

Experts say most adults should spend between 20% and 25% of their night in deep sleep, and the same goes for REM sleep. Older adults require less, while babies need much more — in fact, infants can spend about 50% of their sleep in REM.

To make matters worse, deeper stages of sleep decrease as you age, Cho said.

Can you get more deep sleep?

Deep sleep tends to come soon after we fall asleep, while REM sleep appears later in the night, toward morning. Therefore, if you go to bed late and get up early, you are cutting your chances of spending enough time in one or both stages.

“The more time you are in bed, the more a person sleeps, and generally speaking, the longer a person sleeps, the more REM and deep sleep they will get,” Isaacson said.

However, you have to do more than just lay in bed longer — you also need have to have an uninterrupted, restful sleep on a regular basis, experts say. If you do that, there’s an additional payoff — a February 2023 study found good sleep habits added nearly five years to a man’s life expectancy and almost 2.5 years to a woman’s life.

To accomplish this, however, you can’t wake up during the night or have trouble falling asleep more than two times a week, the study found. You also have to feel well rested at least five days a week when you wake up. And finally, you can’t be using sleep medications to achieve your good slumber.

But don’t lose hope. The good news is that you can easily train your brain to better sleep by following what is called “sleep hygiene.” It’s important to go to bed at the same time on most nights and get up at the same time most mornings — even on weekends and holidays.

Make sure your sleeping environment is optimal — cooler and darker is better — and block noise or try a sound machine. Avoid booze before bed — it may seem like you’re falling asleep more easily, but when your liver finishes metabolizing the alcohol at 3 a.m., your body will wake up, experts say.

Set up a sleep routine, with no blue lights or distractions at least an hour before bedtime. Try meditation, yoga, tai chi, warm baths — anything that relaxes you is great.

“How do you make your sleep better? I think people really have to do their part to improve their own sleep,” Cho said. “There’s no one medicine that improves overall sleep.”

Cold plunges improve your health by literally changing your cells

In recent years, cold plunges have become a fixture on wellness feeds and gym schedules. People swear by them – claiming everything from mental clarity to faster recovery. But what does science say when you strip away the hype?

A team of researchers at the University of Ottawa has taken a closer look. Their work didn’t just explore how our bodies handle cold on the outside. It examined what happens on a much deeper level: inside your cells.

The results of the study could shape how we think about cold exposure and its place in everyday health.

Cold plunges change cells in one week

​The Human and Environmental Physiology Research Unit conducted a tightly controlled experiment with ten healthy young men.​

Over seven days, each participant immersed himself in 14°C (57.2°F) water for one hour per day. Blood samples were drawn before and after the cold-water sessions on days 1, 4, and 7.

The aim wasn’t to measure surface-level outcomes like muscle soreness. Instead, the team analyzed peripheral blood mononuclear cells to examine cellular stress, recovery, and resilience.

They focused on autophagy (the body’s way of cleaning out damaged components) and apoptosis (programmed cell death).

“Our findings indicate that repeated cold exposure significantly improves autophagic function, a critical cellular protective mechanism,” said Professor Kenny.

“This enhancement allows cells to better manage stress and could have important implications for health and longevity.”

Early cold plunges caused stress

On the first day, the researchers found clear signs of stress. Cells showed an increase in proteins like p62, which typically accumulate when autophagy is disrupted.

LC3-II, a marker of autophagic activity, did not increase. Apoptotic signaling also rose, with a marked spike in cleaved caspase-3, a protein that signals a cell is on its way to self-destruction.

This meant that initially, the cold exposure was overwhelming the cells. The natural repair systems weren’t strong enough to counteract the damage. But that would begin to change by day four.

Signals of cellular recovery

By the fourth day of immersion, early signs of adaptation emerged. LC3-II levels began to climb slightly, and p62 dropped – although still above baseline.

However, caspase-3 remained high, indicating the cells were still battling stress. The balance had not yet tipped in favor of full recovery.

“By the end of the acclimation, we noted a marked improvement in the participants’ cellular cold tolerance. This suggests that cold acclimation may help the body effectively cope with extreme environmental conditions,” explained King, the study’s first author.

Day seven marked a significant change. LC3-II rose substantially, showing robust autophagic activity. p62 dropped below baseline.

Caspase-3 levels returned to near normal. The cells had started to regulate themselves more efficiently, showing they had adapted.

Cellular learning confirmed

To take it further, the researchers tested the participants’ blood cells in cold conditions outside the body – before and after the week-long immersion routine.

Known as ex vivo testing, this allowed the team to simulate hypothermic states (temperatures as low as 4°C) without endangering the volunteers.

Before acclimation, these tests revealed poor autophagic responses and increased apoptosis across all cold conditions.

But after the seven-day program, LC3-II increased significantly at every temperature below 35°C. Apoptotic signals, particularly cleaved caspase-3, decreased, while p62 remained lower across the board.

These shifts showed that cells had become better at handling cold stress, even when removed from the body. It wasn’t just temporary resistance – it was programmed cellular behavior.

Cold plunges triggered stress proteins

While tracking autophagy and apoptosis, the researchers also looked at heat shock proteins – namely HSP70 and HSP90.

These proteins help stabilize other proteins during stress. Both increased during cold immersion but did not change significantly across the seven days.

This suggests that the cold exposure was enough to activate them, but the level of stimulus did not escalate throughout the week.

Instead, it’s possible the body tuned its internal systems to respond more efficiently without ramping up these proteins further.

“This work underscores the importance of acclimation protocols in enhancing human health, especially in contexts where individuals are exposed to extreme temperatures,” noted Professor Kenny.

Cooling curve and shivering clues

Besides cellular markers, physiological changes supported the idea of adaptation.

By day seven, participants had smaller increases in blood lactate levels – indicating less shivering. The body was becoming more efficient at conserving heat without relying on rapid muscle contractions.

Cooling rates slowed too. Participants took longer to reach the cutoff esophageal temperature of 35.5°C. While core temperature didn’t differ much across days, these smaller indicators confirmed the shift in cold tolerance.

Life and death inside a cell

Interestingly, at colder temperatures (33°C and below), both autophagic and apoptotic signals rose post-acclimation.

This dual response could mean cells were trying to survive using every tool available. When stress surpassed a certain threshold, even enhanced autophagy wasn’t enough to prevent some cells from progressing toward death.

This mirrors findings in animal models, where excessive autophagy can trigger cell death if damage is too severe.

The takeaway? Cold adaptation boosts protection, but it’s not a magic shield against extreme stress.

Cold plunges may slow cellular aging

“We were amazed to see how quickly the body adapted,” said King. “Cold exposure might help prevent diseases and potentially even slow down aging at a cellular level. It’s like a tune-up for your body’s microscopic machinery.”

While this research focused on healthy young males, it opens a door for broader inquiry.

Could older adults benefit from structured cold exposure? What about people with chronic illnesses that impair autophagic function?

These are next steps scientists are eager to explore.

Cold exposure as health practice

This study presents a strong case for integrating safe, structured cold exposure into wellness routines.

Seven days of one-hour immersion changed how cells handled stress, repaired themselves, and avoided damage. It’s one of the first studies to show these changes at a molecular level in humans.

More research will help define guidelines: how cold, how long, and how often. But one thing is clear – the body learns. And when exposed with care, cold might not be something to avoid, but something to use.

Whether you’re an athlete or just someone curious about longevity, this research suggests that the answer might be hiding in plain sight – or maybe, in a tub of ice water.

The study is published in the journal Advanced Biology.

First new stroke and UTI drugs in 30 years get FDA approval

A new antibiotic to treat stubborn urinary tract infection (UTI) and a blood-clot-dissolving intravenous treatment for acute ischemic stroke have been granted approval by the US Food and Drug Administration (FDA). It’s been nearly three decades since adjacent treatments have entered the market to treat their respective conditions.

This comes as it was announced last week that a further 3,500 jobs at the FDA would be cut, with some existing review staff now with double the workload due to previous personnel losses. But for now, it’s good news in some health fields with these two drugs getting a green light.

GSK’s Blujepa (gepotidacin) becomes the first in a new class of oral antibiotics to treat uncomplicated UTIs (also known as uUTIs) in almost 30 years, taking aim at infection-causing bacteria Escherichia coli, Klebsiella pneumoniae, Citrobacter freundii complex, Staphylococcus saprophyticus and Enterococcus faecalis.

More than half of all women will contract this kind of UTI in their lifetime, and almost a third will battle recurring episodes. Blujepa, for females aged 12 and over, is expected to be available commercially in the US in the second quarter of 2025 – so, very soon.

“The approval of Blujepa is a crucial milestone with uUTIs among the most common infections in women,” said Tony Wood, Chief Scientific Officer at GSK. “We are proud to have developed Blujepa, the first in a new class of oral antibiotics for uUTIs in nearly three decades, and to bring another option to patients given recurrent infections and rising rates of resistance to existing treatments.”

Blujepa is a bactericidal, first-in-class triazaacenaphthylene antibiotic with a novel mechanism that inhibits bacterial DNA replication. And because it has high efficacy in disabling a broad range of pathogens, it also comes with low risk of bacteria developing resistance to it.

“For many, uUTIs can be a burden that severely impacts daily life,” said Thomas Hooton, MD, Professor of Clinical Medicine, University of Miami School of Medicine. “With an increasing number of patients experiencing recurrent infections, there remains a clear need for continued research of antimicrobials to help address ongoing patient challenges and the strain on healthcare systems.”

Meanwhile, the FDA also approved Genetech’s TNKase to treat adults who suffer acute ischemic stroke. THNKase (tenecteplace) is a single-dose intravenous bolus that is faster and easier to administer than the only other existing drug on the market, Activase (alteplase) – and it comes nearly 30 years after that particular treatment was approved.

Essentially, TNKase goes to work immediately to dissolve blood clots and is just one dose, as opposed to the preceding Activase that requires two, 60 minutes apart.

“Today’s approval is a significant step forward and underscores our commitment to advancing stroke treatment options for patients,” said Levi Garraway, MD, Chief Medical Officer and head of Global Product Development at Genentech. “TNKase provides a faster and simpler administration, which can be critical for anyone who is dealing with an acute stroke.”

The rapid administration of TNKase is important here, where time is critical in relieving damage to the brain and halting the progression of nerve and tissue deterioration following a stroke. The drug will be administered in just five seconds, within three hours of the first sign of stroke symptoms.

Many foods widely considered to be ‘healthy’ are actually teeming with microplastics that have been linked to cancer, DNA damage and other health issues.

Microplastics are tiny pieces of plastic less than five millimeters long, or smaller than a pencil eraser.

They can be found in almost everything, including our air, water, soil and the food we eat.

When people inevitably come in contact with them, they work their way into the body and cause damage.

Certain foods contain higher amounts of microplastics than others, typically because they are highly processed, stored in plastic containers or because the environment they’re sourced from is highly contaminated.

But some of the biggest culprits may be surprising, as they are generally praised as healthy foods.

Carrots, apples and salads all made the list, even though these are considered staples of a nutritious diet.

While it would be nearly impossible to completely remove microplastics from your diet, there are swaps you can make to help reduce your intake.

1. Carrots

Carrots are jam-packed with vitamin A, an important nutrient for vision, growth, cell division, reproduction and immunity, according to the Mayo Clinic.

But research shows that root vegetables are also filled with microplastics.

That’s because plants absorb microplastics in water and soil through their roots, and the majority of these particles become concentrated in this part of the plant with only a tiny amount travelling up to the shoots.

Therefore, leafy vegetables such as lettuces and cabbage contain lower amounts of microplastics compared to root vegetables such as carrots, radishes and turnips, according to one study.

If you want to reduce your microplastics intake by eating fewer carrots, but still want a healthy dose of vitamin A in your diet, try swapping them out for spinach or red, yellow and orange bell peppers.

2. Plant-based nuggets

Researchers tested different types of proteins for microplastic contamination, and found that plant-based nuggets are one of the main culprits.

Of the four different plant-based proteins they tested, the chicken nugget alternatives had the highest level of microplastics contamination at 0.32 particles per gram.

This is due to the fact that these nuggets are highly processed and tend to be packaged in plastic.

Rather than buying processed, packaged plant-based nuggets at the store, trying making them at home using tofu or seitan to reduce your plastic consumption.

3. Apples

An apple a day keeps the doctor away, or so the saying goes.

But this popular fruit actually contains more microplastics than any other, with one study finding they have more than 100,000 particles per gram.

Like carrots, apple trees absorb microplastics through their roots, which ultimately find their way into the fruit they produce.

If you want a safer alternative, choose fruits that contain anthocyanins, a type of antioxidant that may protect the body against some of the harmful effects of microplastics, according to new research.

Some examples of Anthocyanin-packed fruits include blueberries, cranberries, pomegranates and grapes.

4. Rice

Rice is a healthy source of carbohydrates, fiber and B vitamins. But eating it also gives you a dose of plastic contamination.

One study has shown that people consume three to four milligrams of plastic for every 100 grams of rice they eat.

And when it comes to instant rice, that number jumps to 13 milligrams per serving.

Rice picks up plastic particles from the soil it grows in, the machines used to pick, store and move it, as well as the processing, packaging and handling it goes through before ending up on your plate.

The study found that washing rice before cooking it reduces plastic contamination by 20 to 40 percent.

5. Bottled water

This one will come as no surprise. Water packaged in plastic bottles is teeming with microplastics.

One study found that on average, a liter of bottled water contained about 240,000 plastic particles, and about 90 percent of them were nanoplastics.

Nanoplastics are 150 times smaller than a hair, and research suggests they are small enough to get inside human cells.

Fortunately, it’s easy to eliminate plastic-bottled water from your life by purchasing a reusable water bottle.

6. Ready-to-eat salads

Like bottled water, the microplastic contamination in ready-to-eat salads stems from the packaging.

It’s difficult to pinpoint exactly how many microplastics are packed into these quick, light lunches, as they vary widely in terms of packaging, size and ingredients.

But its inevitable that tiny pieces of the plastic packaging will shed into your salad. So if you want to avoid them, it’s best to make your own salad using fresh, washed vegetables.

7. Seafood

A recent study showed that the amount of microplastics in the ocean has been doubling every six years over the last four decades, and those particles make their way into our seafood.

Clams, mussels, crabs and nearly every type of fish are a few examples of seafoods that contain very high amounts of microplastics.

In fact, one study estimated that people who eat large amounts of shellfish ingest about 11,000 microplastic particles each year.

Unfortunately, there is not an easy swap for seafood, as microplastics can be found in practically every kind of fish and shellfish.

But you can reduce your microplastics intake by cutting back on your seafood consumption and trying to avoid highly processed fish, such as frozen fish filets.

8. Pink Himalayan sea salt

Pink Himalayan sea salt is widely considered healthy because it is minimally processed and therefore contains more minerals that the body needs.

But interestingly, researchers have found that processed salt contains far fewer microplastics than less processed salts.

For example, one study found that highly-processed, conventional table salt in the US contained significantly fewer microplastics than minimally processed salts, such as those used in Asian countries.

That’s because unrefined salts contain plastic pollution from the oceans they are harvested from, and in this case, processing actually works to remove much of those microplastics.

Pink Himalayan sea salt is especially high in microplastics both because it is unrefined and because of the mining methods used to extract it.

Thus, highly processed American table salt is the safest option when it comes to avoiding microplastic contamination.

9. Processed dairy

With the exception of salt, highly processed foods generally contain more microplastics, and this is definitely true for conventional dairy products.

Studies have shown that highly processed dairy products such as powdered cheese and conventional milk contain significantly more microplastics than minimally processed alternatives.

To reduce your microplastics intake from dairy, reach for locally-sourced, organic milk, cheese and yoghurt at the store instead of the processed stuff.

10.  Tea in nylon bags

Nylon tea bags release tons of microplastics into your hot cup of tea.

One study found that steeping a single nylon mesh tea bag in 200°F water releases roughly 11.6 billion microplastics and 3.1 billion nanoplastics into a cup of tea.

Using tea in paper tea bags, or loose leaf tea and a reusable stainless steel strainer, are much safer options when it comes to limiting microplastic exposure.

11. Seaweed

Just like seafood and sea salts, microplastics make their way into seaweed products too.

These particles become trapped on the surface of seaweed, clinging to its tiny crevices and fibers. One study found that conventional washing methods are ineffective in removing most microplastics from seaweed.

Seaweed is eaten all over the world, but is a predominant staple of Asian diets. That same study found that people in China consume more than 17,000 microplastics per person per year through seaweed consumption alone.

That represents 13 percent of their total annual microplastics intake.

If you love seaweed-wrapped sushi but want to cut down on your microplastics consumption, try making it with rice paper, lettuce or thinly-sliced cucumbers instead.

12. Honey

Researchers have tested honey from all over the world for microplastics, and found that this food staple is widely contaminated.

In this case, the microplastic pollution does not come from processing, but rather the bees themselves.

When honeybees forage for pollen in polluted environments, they pick up plastic particles that eventually make their way into the honey.

This is likely why one study found that honey made in urban environments contained far more microplastics than honey made in rural environments.

Therefore, you can cut down on your plastic consumption by purchasing honey made in rural locations.

Healthy eating habits in midlife may prevent chronic illness in later years, research finds

A new study released this week by researchers reveals that eating a diet rich in plant-based foods with a low to moderate intake of meat can help stave off chronic diseases.

The study was conducted by the T.H. Chan School of Public Health, the University of Copenhagen, and the University of Montreal. It tracked 105,000 people ages 39-69 for up to 30 years.

Participants were asked to provide regular surveys of their diet, assessing whether they adhered to eight healthy dietary patterns as well as their intake of ultra-processed foods that are high in sodium and saturated fats.

The study found that 9.3% of participants aged healthily, being able to avoid chronic diseases by the time they reached their 70s.

The study used the Alternative Healthy Eating Index score to determine a person’s diet quality. The score graded people based on their high intake of fruits, vegetables, whole grains, nuts, legumes, and healthy fats, and low consumption of red and processed meats, sugar-sweetened beverages, sodium, and refined grains.

Those who scored in the top 20% were 86% more likely to avoid chronic diseases than the rest of the population.

“Since staying active and independent is a priority for both individuals and public health, research on healthy aging is essential,” said co-corresponding author Marta Guasch-Ferré. “Our findings suggest that dietary patterns rich in plant-based foods, with moderate inclusion of healthy animal-based foods, may promote overall healthy aging and help shape future dietary guidelines.”

One limitation of the study was that it involved medical professionals, and researchers said that additional research involving participants from more diverse socioeconomic backgrounds would be helpful.

Colon Cancer Awareness: What you should know to prevent and detect colon cancer

Colorectal cancer is the second most common cancer and the third leading cause of cancer related deaths in men and women under age 50.

According to the American Cancer Society almost 153,000 individuals in the U.S. were diagnosed with colon or rectal cancer in 2024 and more than 53,000 died from the disease.

March is Colon Cancer Awareness month and Intermountain Health is working to raise awareness about the disease and the importance of prevention and early detection.

Awareness is crucial because many cases of colon and rectal cancer can be prevented. In fact, colon cancer has a 90% survival rate when detected early.

Understanding your risks

Colon cancer can affect anyone, but certain factors can increase your risk:

  • Age: Most cases occur in individuals aged 50 and older.
  • Family history: A family history of colon cancer or polyps can increase your risk.
  • Personal history: Previous polyps or inflammatory bowel disease heighten your risk.
  • Lifestyle factors: Diets high in red and processed meats, smoking, heavy alcohol use and lack of physical activity can contribute to an increased risk.

 

It’s not just older adults who need to be vigilant. Colorectal cancer incidence has been steadily increasing in younger Americans for the last several decades, with the sharpest rise seen in the incidence of rectal cancer.

In 2020, 11% of all colon cancer and 15% of all rectal cancer diagnoses were estimated to occur in individuals under age 50.

“Waiting for symptoms is too late,” said Christine Hachem, M.D., interim medical director of gastroenterology and digestive health for Intermountain Health. “Screening occurs when you have no symptoms and feel well. Early detection is critical to catching colorectal cancer and saving lives.”

This rise is alarming because younger patients often have more advanced cases by the time they’re diagnosed.

Factors contributing to this trend may include environmental exposures, dietary habits, and sporadic genetic mutations, Hachem said.

“Younger individuals face unique barriers when it comes to colon cancer screenings, such as a lack of awareness about the need for screening, fear or discomfort associated with the procedure and challenges in navigating the healthcare system,” said Priyanka Patel, M.D., gastroenterologist for Intermountain Health. “It’s crucial for everyone, regardless of age, to understand their personal risk factors and discuss them with their healthcare provider to determine the best screening plan.”

Updated national guidelines make it possible for more people to be screened with a colonoscopy and stool-based testing starting at age 45.

Colonoscopies are considered the gold standard for colon cancer detection. It not only detects abnormalities, but removes precancerous lesions. Intermountain Health makes it easier to schedule a colonoscopy with an online system, ensuring you have access to this vital screening option.

For most patients a colonoscopy is then only needed once every 10 years, or once every five years if your doctor determines you have an increased risk of colon cancer.

Earlier screening may be recommended for anyone with a personal history of polyps or family history of colon cancer.

If you have inflammatory bowel disease (with Crohn’s Disease or Ulcerative Colitis) or other chronic conditions that affect the gastrointestinal tract, talk with your doctor or a gastrointestinal specialist to determine when and how often you should be screened.

“Don’t delay your screenings,” Hachem said. “It could save your life.”

Other easy and convenient screening options

Intermountain Health offers home-based tests that are both effective and convenient, allowing you to get what you need, when you need it, without leaving your home.

Individuals who are 45 to 75 years old with average risk may qualify for Intermountain’s on-demand colon cancer screening kits. This is an option that allows you to get a test kit in the mail and send it back to the lab for testing without the need for an appointment.

Fecal Immunochemical Test (FIT):

This simple, non-invasive test detects hidden blood in the stool, an early sign of colon cancer. You can complete it at home, and if the results are positive or abnormal, a follow-up colonoscopy may be necessary.

Cologuard:

Combining the FIT with a DNA test, Cologuard detects abnormal DNA markers in stool samples. It’s also non-invasive and can be done at home. A positive or abnormal result will require a follow-up colonoscopy.

Why choose home-based tests?

 

Home-based tests like FIT and Cologuard offer several advantages:

  • Convenience: Complete the test at home without a doctor’s visit.
  • Non-Invasive: No preparation or sedation required.
  • Accessibility: Ideal for those who may have difficulty scheduling or accessing colonoscopy appointments.

 

Act today

 

Understanding your risks and exploring your screening options are vital steps in preventing colon cancer.

If you are 45 or older, you can order an at-home colon cancer screening kit to have a test kit mailed to you without needing a doctor’s visit. If you have risk factors, like a family or personal history of colon cancer or polyps, talk to your healthcare provider about getting screened.

Oral Cancer Cases Are on The Rise, And Sugary Drinks Could Be to Blame

It may not just be tooth decay you need to worry about when it comes to sugary drinks: new research suggests that these sweetened beverages might also be raising the risk of oral cancer.

Researchers from the University of Washington crunched the numbers from a public health database, looking at records covering the dietary habits of 162,602 women, 124 of whom developed oral cancer over a 30-year period.

Compared with women who drank less than one sugary drink per month, those who indulged in one or more sugary drinks daily were 4.87 times more likely to develop oral cancer.

Those who didn’t drink alcohol or smoke much or at all, but consumed one or more sugary drinks daily, were at 5.46 times higher risk of oral cancer than women who drank less than one sugary drink each month.

“The incidence of oral cavity cancer (OCC) is increasing among non-smokers and young individuals without traditional risk factors worldwide,” write the researchers in their published paper.

“In this study, high sugar-sweetened beverage intake was associated with a significantly increased risk of OCC in women, regardless of smoking or drinking habits, yet with low baseline risk.”

The structure of this study means it does not show direct cause and effect, because other factors may be involved that the researchers haven’t accounted for. However, the association is strong enough to suggest there is some relationship here.

Traditionally, oral cancer is linked to risk factors such as smoking or chewing tobacco, drinking heavily, and human papillomavirus (HPV) infection. It’s a real concern that oral cancer cases are quickly rising outside of these risk factors.

One reason that’s been put forward for this is our changing dietary habits. The unhealthy foods many of us are now consuming on a regular basis could be triggering long-term inflammatory responses from the body’s immune system.

“A Western dietary pattern has increasingly been recognized as a risk factor for gastrointestinal tract cancers and is characterized by high consumption of saturated fats, processed foods, and added sugars,” write the researchers.

“Our hypothesis is that diets with higher added sugar may contribute to chronic inflammation, which may, in turn, contribute to the risk of OCC.”

There are some limitations here – the study only looked at data for women, and covers a relatively low number of cancer cases – and the researchers are keen for more data to be collected and assessed on this potential link.

However, it’s another compelling reason for us to watch what we drink as well as what we eat. The health dangers associated with sugary drinks aren’t new, but we’re now realizing just how harmful they can be.

“The methodology and quality of the study are excellent and the data has been analysed in great detail,” says epidemiologist Raúl Zamora Ros, from the Catalan Institute of Oncology (ICO) in Spain, who wasn’t involved in the research.

“More studies are needed to confirm these associations and also to assess whether soft drinks with artificial sweeteners would be just as harmful, as many people substitute one for the other.”

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