Top Foods to Avoid and Embrace for Hot Flashes and Night Sweats

Top Foods to Avoid and Embrace for Hot Flashes and Night Sweats

M Hasan    7:17 AM   

Understanding Vasomotor Symptoms

Picture this: You're going about your day, when all of a sudden you become intensely hot, begin to feel flushed, and start to sweat. If you're approaching menopause, or are already in it, hot flashes and night sweats—also known as vasomotor symptoms (VMS)—can come on quickly, often accompanied by symptoms like heart palpitations, vertigo, anxiety, breathlessness, and more.

Hormonal therapies and lifestyle changes may help tame these menopausal symptoms, but one aspect of treatment that's often overlooked is diet. Here, learn about certain foods that may reduce the intensity and frequency of your hot flashes.

What Causes Vasomotor Symptoms?

Around 74 percent of perimenopausal women in the United States are affected by hot flashes and night sweaks. When you enter the menopausal transition, your estrogen levels begin to fluctuate drastically, interfering with your body's ability to regulate its temperature. A study presented at the 2022 North American Menopause Society Conference showed that while hot flashes and night sweats are both VMS responses to menopause, they are not the same thing. Both can interfere with sleep, but night sweats last longer and are more stressful.

Foods That Help Fight Hot Flashes and Night Sweats

While eating consistent meals throughout the day may help regulate vasomotor symptoms, here are some specific foods to try to reduce your symptoms:

1. Soy Foods and Natural Soy Products Isoflavone is a type of phytoestrogen—an estrogen-like compound derived from plants—and it's plentiful in soy. A small study published in 2023 found that postmenopausal women who followed a diet rich in soy, along with a low-fat vegan diet, saw their total hot flashes decrease by 79 percent and their moderate-to-severe hot flashes decrease by 84 percent. Those in the group who made no dietary changes experienced decreases of only 49 percent and 42 percent, respectively. Additionally, 59 percent of those in the soy group reported that they no longer experienced moderate or severe hot flashes at all.

I will recommend soy, and phytoestrogens in general, as a medicinal food almost. I don't know of any other foods that have that kind of effect. Try to include these in your daily diet, says Jenn Salib Huber, RD, ND, who was not involved with the study. Rule of thumb: The less processed the soy is, the more beneficial.

Overly processed soy products, such as protein powders, mock meats, energy bars, or sweetened soy milks and yogurts, often contain higher levels of salt, sugar, saturated fats, additives, and fillers. Minimally processed soy foods, such as the following, contain more healthful vitamins and minerals: * Tofu, miso, and tempeh * Soybeans and edamame * Soy milk * Soy nuts

1. Avocado, Almonds, and Other Vitamin E-Rich Foods Several studies suggest that vitamin E supplementation reduces hot flashes. One concluded that vitamin E reduced the incidence of hot flashes by nearly one-third of the base amount. Granted, this study was done using supplements, but it couldn't hurt to incorporate more vitamin E into your diet naturally.

Vitamin E may benefit your heart and immune system too. Consider the following foods: * Asparagus * Avocado * Almonds * Beet greens, collard greens, spinach * Mango * Peanuts and peanut butter * Red bell pepper * Sunflower seeds and sunflower oil * Wheat germ, safflower, and soybean oils

1. Plant-Based Foods Research shows that when it comes to hot flashes and night sweats, the more fruits, vegetables, nuts, and legumes you eat, the better.

Findings from the same study of postmenopausal women mentioned above suggest that a vegan diet improves VMS symptoms. It concluded that a dietary intervention consisting of a plant-based diet, minimizing oils, and daily soybeans significantly reduced the frequency and severity of postmenopausal hot flashes and associated symptoms.

If you want to try veganism, consult with a registered dietitian who can help you create a balanced, nutritious diet plan. If you can't manage veganism or vegetarianism, try to eat more low-fat and unprocessed foods. Recent reports have found that the intensity of VMS symptoms is associated with high-processed foods, saturated fats, and sugars in postmenopausal women.

1. Cold-Water Fatty Fish and Omega-3s Research has found that omega-3 supplementation has a positive effect on hot flashes, night sweats, and sleep quality in menopausal women. Another study reported that omega-3 supplements combined with vitamin E reduced hot flashes.

Unfortunately, there is a lack of research on foods (rather than supplements) and vasomotor symptoms, but nutritious food sources of omega-3 acids, such as the following, might be helpful: * Cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines * Fortified foods, such as certain brands of eggs, yogurt, cereals, juices, milk, or soy drinks. * Check labels for added omega-3s; they may be listed as EPA or DPA, which are different forms of omega-3s.

Foods to Avoid During Menopause

Discover foods to avoid during menopause and some healthy alternatives for a smoother transition.

5 Foods to Avoid

If you want to lessen the intensity and frequency of VMS, try to avoid or limit these foods: 1. Processed Sugars, Such as Candy, Cakes, and Sweetened Drinks Too much sugar, or foods that break down into sugar, can cause a quick spike and drop in blood sugar. When your blood sugar drops, it can bring on a hot flash, particularly if you have diabetes.

Carbohydrates are the most likely to create that spike and drop. The rule of thumb is the more processed a grain, the more quickly it turns to sugar in your system. Fast influx of sugar means a quick rise in blood sugar followed by a steep decline, says Elaine Stern, a licensed acupuncturist and naturopathic practitioner in New York City.

1. Caffeinated Beverages, Such as Soda or Coffee While older studies have found that caffeine consumption is associated with a higher risk of hot flashes, especially during perimenopause (the transition phase right before menopause), newer research has yet to be published regarding this connection.

If you find that drinking beverages like coffee, soda, or energy drinks triggers hot flashes for you, it's best to limit or avoid these drinks to see if it improves your symptoms. Try other ways to increase your energy levels, such as taking quick walks or eating foods like whole grains, fibrous veggies, and nuts to avoid sugar crashes, says Stern.

1. Hot Beverages Another problem with your coffee habit is that the beverage is usually served at scalding temperatures. Hot chocolate or tea (or anything that causes your body temperature to rise) may trigger your system to overreact and bring on a hot flash. Instead, to avoid overheating, try iced herbal tea, seltzer, or cold water. If you do need to drink decaffeinated coffee, let it sit for a few minutes so that it's not piping hot, says Huber. Or opt for iced coffee instead.

2. Alcohol, Such as Red Wine Alcohol, red wine in particular, seems to trigger hot flashes, especially if it's consumed close to bedtime, says Huber. While studies on alcohol's connection to hot flashes have had mixed results, many women say that reducing their intake brought relief.

If you are dealing with VMS, it can't hurt to try eliminating alcohol from your diet to see if it works for you.

1. Chilis, Wasabi, Chorizo, and Other Spicy Foods Those salsa and jalapeño poppers may do more than set your taste buds on fire: Spicy hot foods can trigger menopausal hot flashes. That doesn't mean you have to eat blandly. Many restaurants can adjust the heat to your preference and tolerance. Or you can up your flavors with milder spices and seasonings such as basil, bay leaf, cardamom, Chinese five-spice blend, cinnamon, coriander, lemon balm, mint, oregano, rosemary, sage, thyme, and parsley.

The Takeaway

Hormonal therapy and lifestyle changes can help relieve menopausal hot flashes and night sweats, but your diet is important for relieving symptoms too.

Adding foods like soy, fatty fish, fruits, vegetables, nuts, and seeds may help tamp down your vasomotor symptoms during menopause.

Limiting or avoiding hot beverages, caffeine, alcohol, and spicy foods may also help prevent the onset of hot flashes and night sweats.

If you're unsure about what to eat to relieve menopause symptoms, reach out to a doctor or registered dietitian who specializes in hormonal changes to come up with a personalized meal plan.

How to Survive the Holidays on a GLP-1

How to Survive the Holidays on a GLP-1

M Hasan    5:38 AM   

Key Takeaways

For anyone taking a GLP-1 medication, overdoing it on rich foods at a holiday meal can raise the risk of side effects like nausea and bloating. Focus on eating slowly and mindfully, fill up your plate with protein and vegetables, and take just a small amount of carbs and high-fat dishes. If you're worried about being pressured to eat more by loved ones, a script prepared ahead of time can help.

Overeating is practically a holiday tradition in the United States. But if you're taking a GLP-1 drug, you may not be able to indulge with the same gusto. The tendency over the holidays is to not worry so much about diet and to overeat in general, says Mir Ali, MD, a bariatric surgeon and the medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California. But it's tougher to do what everyone else is doing when you're on a GLP-1 medication.

You can absolutely still enjoy holiday meals and gatherings when you're on a GLP-1 drug, Dr. Ali says—you just need to be strategic about it. Here's what he and other doctors who treat people on these medications recommend.

Why Big, Heavy Meals Might Not Mix With GLP-1s

There are a few reasons why holiday meals can be difficult when you're taking a drug like Ozempic, Wegovy, Mounjaro, or Zepbound. GLP-1 medications slow stomach emptying, so large or heavy meals can sit longer, says Rashika Bansal, MD, an assistant professor of endocrinology, metabolism, and nutrition at the Rutgers Robert Wood Johnson Medical School in New Brunswick, New Jersey.

Holiday foods tend to be richer, higher in fat, and served in bigger portions. That's exactly the combination that can worsen side effects, Dr. Bansal says. When you take a GLP-1 medication, you may feel full quicker, get bloated, or feel nauseous if you try to eat the way you did prior to starting the medication, says Raghuveer Vedala, MD, an assistant professor at the University of Oklahoma College of Medicine in Oklahoma City. If you choose the wrong foods or accidentally overeat, you could end up feeling uncomfortable, he says.

How to Approach Holiday Meals When You're on a GLP-1

Doctors say you can still enjoy holiday foods, but there are certain strategies to consider to make sure you stay comfortable.

Eat Slowly and Mindfully

Slow everything down, Dr. Vedala says. Eat smaller portions, take breaks between bites, and listen to your fullness cues. He recommends that his patients pause after eating half of their plate and see how they feel. If you're full, then go ahead and stop. If not, then try eating a little bit more, he says. You don't need to avoid the foods you love, but you don't necessarily have to finish the plate either.

Bansal, too, stresses the importance of eating mindfully, instead of grazing all day long, so you can enjoy your food and lower the odds of overindulging.

Fill Your Plate With Protein and Vegetables

When you're on a GLP-1 drug, it's best to fill your plate with protein and vegetables, according to Ali. These help to stabilize your blood sugar and are also satisfying, he says. Minimize carbohydrates and sugars, Ali adds. That doesn't mean you need to completely avoid foods like mashed potatoes or rolls. Instead, Bansal suggests adding small, intentional portions of these foods and savoring them. Think taste, not plateful, she says. This helps your stomach handle the meal better and keeps the rest of the evening comfortable, Vedala says.

Minimize Foods and Drinks Likely to Cause Nausea and Bloating

For people taking GLP-1s, some foods are more likely to lead to common side effects such as nausea, bloating, and even vomiting. High-fat dishes (gravies, creamy sauces, fried foods), heavy dairy, and sugary desserts are the most common triggers, Bansal says. These slow digestion even more and can amplify nausea or reflux in people on GLP-1 therapy.

Carbonated drinks and alcohol can make bloating worse, Vedala says. A little is fine—just avoid stacking all the triggers at once, he says.

Be Careful Around Alcohol

Alcohol often impacts you differently when you're taking a GLP-1 medication. Alcohol hits faster when you're eating less, and it can worsen nausea or dizziness, Bansal says. She suggests sticking to one drink (if you drink at all), sipping slowly, and avoiding sugary cocktails. If you drink alcohol, it's best to do it alongside food. Try to avoid drinking on an empty stomach, Vedala says.

Note: While research on alcohol is evolving, the Centers for Disease Control and Prevention says drinking less or not at all is better for your health.

What to Do if You Overeat or Feel Nauseated

If gut discomfort strikes, it's important to stop eating immediately and give your food a chance to move through your stomach, Bansal says. Sip water or ginger tea, take slow walks to relieve fullness, and avoid lying down, she says. After feasting, Vedala recommends eating tiny, bland meals for the rest of the day. If you start vomiting and can't seem to stop, or you feel miserably nauseated, Ali recommends calling your prescribing doctor. You may need to take anti-nausea medication to feel better, he says.

How to Deal With the Social Pressure to Eat When You're on a GLP-1

Ali admits that facing social pressure to eat more is a tough part of holiday meals. People bring lots of food and they want everyone to try what they've brought, he says. But just minimize the amounts that you try. Vedala stresses that you don't need to eat simply because others want you to. It's okay to say no, he says. You don't owe anyone an explanation.

If you're comfortable discussing your health, Bansal recommends being honest about how you feel. A simple script helps: "I love this, but my stomach fills up fast on my medication," she says. Most people understand. If you'd rather not discuss your health or medication, Bansal has a trick to try: Holding a beverage or small plate prevents unwanted pressure, if you do not wish to disclose, she says.

FAQ

Should you pause your GLP-1 for the holidays?
Doctors don't recommend doing this. Don't stop your medication without a medical reason, Bansal says. Pausing can cause appetite rebound and blood sugar fluctuations. The key is adjusting how you eat, not stopping the therapy. Vedala also recommends keeping this in mind: Stopping and restarting can actually make the nausea worse. If anything, staying consistent helps your body stay stable.

What if I forget my weekly GLP-1 dose while traveling?
It depends. If you're within a few days of your scheduled dose, just take it when you remember and then go back to your normal schedule, Vedala says. If it's been longer or you've missed multiple weeks, sometimes we restart at the prior [lower] dose. (If you're unsure about next steps, Vedala recommends contacting your healthcare provider first.)

Is there a specific Ozempic or GLP-1 holiday diet?
There is no special Ozempic or GLP-1 holiday diet. Just general principles that already work well with GLP-1s: smaller portions, lean proteins first, vegetables next, and rich foods in small bites, Bansal says.

Meet Our Experts

Emily Kay Votruba
Fact-Checker
Emily Kay Votruba has copy edited and fact-checked for national magazines, websites, and books since 1997, including Self, GQ, Gourmet, Golf Magazine, Outside, Cornell University Press, Penguin Random House, and Harper's Magazine. Her projects have included cookbooks (Padma Lakshmi's Tangy Tart Hot & Sweet), self-help and advice titles (Mika Brzezinski's Know Your Value: Women, Money, and Getting What You're Worth), memoirs (Larry King's My Remarkable Journey), and science (Now You See It: How the Brain Science of Attention Will Transform How We Live, Work, and Learn, by Cathy Davidson). She started freelancing for Everyday Health in 2016.

Korin Miller
Author
Korin Miller is a health journalist with more than a decade of experience in the field. She covers a range of health topics, including nutrition, recent research, wellness, fitness, mental health, and infectious diseases. Miller received a double bachelor's in international relations and marketing from The College of William & Mary and master's in interactive media from American University. She has been published in The Washington Post, Prevention, Cosmopolitan, Women's Health, The Bump, and Yahoo News, among others. When she's not working, Miller is focused on raising her four young kids.

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Melatonin May Harm Your Heart, Experts Warn — 5 Ways to Sleep Fast Without It

Melatonin May Harm Your Heart, Experts Warn — 5 Ways to Sleep Fast Without It

M Hasan    11:00 AM   

Key Findings of the Study

A recent preliminary study has uncovered a potential link between long-term use of melatonin supplements and an increased risk of heart failure, as well as other serious health outcomes. The research, set to be presented at the American Heart Association’s Scientific Sessions 2025, analyzed five years of health data for 130,828 adults with insomnia. Half of these individuals had used melatonin supplements for at least a year, while the other half had not been prescribed it.

The results showed that those using melatonin long-term had a 4.6% chance of developing heart failure over five years, compared to 2.7% in the non-melatonin group. This means that melatonin users had a 90% higher risk of heart failure than those who did not take the supplement. Additionally, they were three and a half times more likely to be hospitalized for heart failure and twice as likely to die from any cause during the same period.

However, the researchers emphasized that their findings show an association, not causation. They noted that people with insomnia may already have underlying health issues that could contribute to both the need for melatonin and the risk of heart problems.

Should You Be Concerned?

Dr. Fady Hannah-Shmouni, MD FRCPC, Medical Director at Eli Health, advised caution but not panic. He explained that the study does not prove that melatonin directly causes these health issues. Instead, he pointed out that insomnia itself can lead to hormonal changes, such as increased cortisol levels, which may affect cardiac health. He also noted that the study's limitations include the lack of information on the severity of insomnia and the possibility that some participants in the non-melatonin group may have taken over-the-counter melatonin.

Despite these uncertainties, Dr. Shmouni stressed the importance of consulting a healthcare provider before starting any new supplement, including melatonin.

Tips for Falling Asleep Without Melatonin

If you're looking for alternatives to melatonin, experts suggest several strategies to improve sleep quality:

1. Keep Your Sleep Schedule Consistent
   Maintaining a regular sleep and wake time helps regulate your circadian rhythm. This consistency ensures that your body releases the right hormones at the right times, promoting better sleep and alertness during the day.

2. Practice a Nighttime Routine
   A calming bedtime routine signals to your body that it's time to wind down. Activities like taking a bath with Epsom salts, drinking chamomile tea, or reading can help reduce stress and prepare you for sleep. Avoid screens before bed, or use night mode settings to minimize blue light exposure.

3. Try Relaxation Exercises
   Techniques such as deep breathing, yoga, progressive muscle relaxation, or meditation can lower cortisol levels and promote mental balance. Guided meditations or visualization exercises can also help ease you into a relaxed state.

4. Stay Physically Active
   Regular exercise can improve sleep quality by reducing stress and regulating cortisol levels. However, it's best to avoid strenuous workouts close to bedtime, as they may interfere with sleep onset and quality.

5. Create the Ideal Sleep Environment
   A cool, dark, and quiet bedroom supports better rest. Aim for a temperature between 65 to 70°F (18 to 21°C) and use tools like earplugs, white noise machines, or eye masks to block out disturbances.

Small Walks Could Help Prevent Alzheimer’s

Small Walks Could Help Prevent Alzheimer’s

M Hasan    5:06 AM   

Key Takeaways

A modest increase in physical activity can delay early cognitive decline in older adults at risk of Alzheimer's, according to a new study. Adults who got 3,000 to 7,500 steps per day slowed mental decline by three to seven years compared with inactive adults. The findings highlight that small, consistent amounts of physical activity can boost brain health, particularly in people who have been sedentary.

A new study suggests that increasing daily step count, even by small amounts, could slow the onset of cognitive decline in people at risk of developing Alzheimer’s disease. This is encouraging and suggests that even small, consistent increases in daily activity among sedentary individuals may be meaningful for brain health, although clinical trials will be needed to confirm these observational findings, says the first study author, Wai-Ying Wendy Yau, MD, a cognitive neurologist at the Mass General Brigham neurology department in Boston.

How Many Steps a Day Do You Need to Protect Your Brain?

Researchers analyzed health data from about 300 adults between ages 50 and 90 whose brain scans revealed early biological markers of Alzheimer's disease. At the beginning of the study, they wore pedometers over four to seven days to measure daily steps. At that time, none displayed any symptoms of cognitive impairment.

Over a follow-up of up to 14 years, researchers assessed participants periodically with cognitive tests. Participants also underwent brain imaging to monitor for the buildup of proteins known as beta-amyloid and tau that are connected to Alzheimer's disease progression.

The results showed that participants who began the trial with high levels of beta-amyloid experienced less cognitive decline if they were more physically active. Participants who engaged in low or moderate levels of physical activity had a lower risk of cognitive decline up to 54 percent lower than participants who reported being inactive.

Here’s what the team found:

• In people who walked 3,000 to 5,000 steps per day, cognitive decline was delayed by three years on average.
• In people who walked 5,000 to 7,500 steps per day, cognitive decline was delayed by an average of seven years.
• More than 7,500 steps didn’t appear to make a difference in slowing cognitive decline.
• People with a sedentary lifestyle had a significantly faster buildup of tau proteins in the brain, and quicker declines in cognition and daily functioning.

Notably, compared to sedentary individuals, or those who took less than 3,000 steps per day, even modest activity levels were associated with slower tau accumulation and cognitive decline, with the biggest gains seen at moderate activity levels 5,001 to 7,500 steps per day or above, says Dr. Yau. She adds that this pattern is consistent with previous research.

One potential study limitation is that researchers only measured participants’ physical activity once, at baseline, using pedometer-measured step counts over four to seven days. They did not collect data over the course of the week on factors such as exercise intensity.

The results of the association analyses must be interpreted with great caution, says Martin Burtscher, MD, PhD, a professor of sports science at the University of Innsbruck in Austria who has researched the relationship between exercise and longevity, including age-related cognitive decline, who was not involved in the current study.

The Link Between Exercise and Brain Changes That Lead to Cognitive Decline

Researchers have established that people at risk of developing Alzheimer’s disease typically show an elevated buildup of amyloid-beta and tau proteins in the brain.

While recent research has suggested that increased physical activity in cognitively normal people with elevated amyloid levels is linked to slower cognitive decline, experts have still been trying to understand whether this association could be related to changes in amyloid or tau protein over time.

By using direct measures of amyloid and tau in the brain, rather than cognitive symptoms, Yau says this latest study was able to clarify that the physical activity benefits associated with slowed cognitive decline were not attributed to differences in amyloid buildup but rather connected to slower rates of tau protein buildup.

Higher step counts were associated with slower accumulation of tau, the protein most closely tied to cognitive symptoms which largely accounted for the association with slower cognitive decline, she explains.

Taking Steps to Improve Cognitive Health

Dr. Burtscher says that while the latest findings aren't necessarily surprising given previous associations between regular physical activity and improved physical and mental health, they’re key for underscoring a more attainable physical activity goal particularly for sedentary individuals.

What impressed me most is the dose-response, Burtscher says. Cognitive decline hit a plateau at a moderate level of physical activity, or 5,001–7,500 steps per day. This is a relatively easy daily amount of physical activity to achieve.

While getting your daily steps in can support brain health, Burtscher suggests that slightly higher walking intensities should be undertaken occasionally, along with strength and coordination training. To enjoy good health in old age, it is probably more likely that higher daily activity levels, such as perhaps over 10,000 steps for cancer prevention, will be required, he adds.

What’s Next for Alzheimer’s Prevention Research

The study authors say clinical trials are still needed to prove that walking, rather than other behaviors, is responsible for the slowed rate of cognitive decline. They also say additional research is needed to better understand the specific aspects of physical activity such as duration, intensity, or daily patterns that go into supporting long-term brain health.

Yau says she hopes the findings will motivate people to make small, sustainable changes to increase their physical activity to potentially improve brain health.

For people who are currently sedentary, every additional step counts, she says. Setting modest and realistic goals, such as standing up and walking during TV commercials, parking a little farther away, or catching up with a friend on a walk instead of sitting down, can help increase activity in simple, sustainable ways.

Best Walking Shoes for Wide Feet, Expert-Approved

Best Walking Shoes for Wide Feet, Expert-Approved

M Hasan    4:23 AM   

The Importance of Proper Shoe Width for Foot Health

The right shoe width is crucial in preventing foot pain and long-term foot problems. If you've been experiencing discomfort, changing your shoe width might be the solution. Wearing shoes that don’t fit properly can lead to a variety of issues, especially if you do a lot of walking.

Wearing shoes designed specifically for walking can greatly benefit your overall foot health and help alleviate pain. According to the American Academy of Podiatric Sports Medicine, the ideal walking shoes are lightweight, roomy, and stable. While this may sound simple, finding the right width can be more challenging than it seems, especially for those with wide feet.

To help you find the best walking shoes for wide feet, we consulted medical experts and included some editor favorites to make the list as transparent as possible.

Best Walking Shoes for Wide Feet, According to Experts and Editors

Skechers Slip-ins: GO WALK Flex - Grand Entry

Skechers Slip-ins: GO WALK Flex - Grand Entry $85.00 at Skechers
Skechers Slip-ins: GO WALK Flex - Grand Entry $89.97 at Amazon

Dr. David Myer, MD, an orthopedic surgeon at OrthoIndy, recommends Skechers and Altras as brands to consider. These lightweight slip-on sneakers feature memory-foam insoles with a built-in heel (Heel Pillow) and stretchy laces that provide a snug fit.

Brooks Addiction Walker 2

Brooks Addiction Walker 2 $129.95 at Amazon
Brooks Addiction Walker 2 $140.00 at Brooks
Brooks Addiction Walker 2 $139.95 at Zappos

Dr. Jeffrey T. Biever, a podiatrist at South Bend Orthopaedics, says Brooks (along with Hoka sneakers) can accommodate most types of feet. These shoes are available in wide and extra-wide sizes and have comfortable cushioned insoles.

New Balance 928v3 Walking Shoes

New Balance 928v3 Walking Shoes $159.95 at Amazon
New Balance 928v3 Walking Shoes $159.95 at New Balance
New Balance 928v3 Walking Shoes $159.95 at Zappos

Biever notes that New Balance offers sizes for wide feet, including extra-wide and extra-extra wide options. These shoes also come with hook-and-loop closures, making them more accommodating than most pairs on the list.

Hoka Arahi 8

Hoka Arahi 8 $150.00 at Hoka
Hoka Arahi 8 $150.00 at Zappos

Myer states that Hoka shoes are great for walking or running. They have softer upper materials, are well-cushioned, supportive, and have a mild rocker bottom. Amanda Fama, a former editor at Shop My healthy of life, has a pair of wide Hoka sneakers and finds them comfortable for daily use.

Altra Women's Paradigm 7

Altra Women's Paradigm 7 $169.99 at Amazon
Altra Women's Paradigm 7 $136.00 at Altra Running
Altra Women's Paradigm 7 $153.00 at Zappos

Myer recommends Altra shoes for their wide toe boxes and availability in various wide sizes. These sneakers are ideal for road running and walking.

Kuru Atom Wide

Kuru Atom Wide $159.00 at Kuru Footwear

Writer Jannely Espinal loves these shoes for their comfort and versatility, noting that they are great for commuting and long walks without causing foot pain or blisters.

More Walking Shoes for Wide Feet to Shop

Tiosebon Women's Walking Athletic Shoes

Tiosebon Women's Walking Athletic Shoes $38.99 at Amazon

These lightweight sneakers offer a slip-on design and breathable knit material for all-day comfort.

Akk Wide Toe Box Shoes Women

Akk Wide Toe Box Shoes Women $45.98 at Amazon

These sneakers have over 15,000 positive ratings and are available in wide and extra-wide sizes.

Ryka Women's Devotion X Walking Shoe Sneaker

Ryka Women's Devotion X Walking Shoe Sneaker $89.99 at Amazon
Ryka Women's Devotion X Walking Shoe Sneaker $94.99 at Ryka
Ryka Women's Devotion X Walking Shoe Sneaker $94.99 at DSW

These shoes feature a roomy toe box and are endorsed by the American Podiatric Medical Association.

How Do I Know If I Have Wide Feet?

According to experts, many people aren't aware they have wide feet until they experience discomfort. Biever notes that when individuals try narrow shoes and find them uncomfortable, it’s often a sign of wider feet. Myer suggests getting a traditional shoe fitting to determine if a special width size is needed.

What to Look For in Walking Shoes for Wide Feet

Biever recommends stiffer, supportive midsoles and wider toe boxes to prevent friction and skin breakdown. Myer emphasizes the importance of comfort and ensuring shoes fit the shape of your foot. He adds that finding the right shoe is like a “Goldilocks” method—too wide, too narrow, or just right.

The Benefits of Walking Shoes for Wide Feet

Walking shoes designed for wide feet typically have more room and softer fabrics to prevent blisters and other issues. Biever explains that individuals with wider feet are more prone to bony prominences, making a wider toe box essential.

Frequently Asked Questions

Can you wear narrow shoes when you have wide feet?
Myer warns that narrow shoes can cause discomfort, corns, calluses, and even foot ulcers. They can also worsen forefoot deformities.

What causes wide feet?
Biever notes that genetics, flat feet, and biomechanical factors can contribute to wide feet. Myer adds that conditions like bunions and hammertoes can also affect foot shape.

How We Chose

Shop My healthy of life gathered insights from experts and verified purchasers to create this list of the best walking shoes for wide feet.

Meet the Experts

Dr. Jeffrey T. Biever DPM, a board-certified physician specializing in foot and ankle conditions, and Dr. David Myer, an orthopedic surgeon trained in foot and ankle surgery, provided valuable guidance for this article.

Poor Posture Ruins Your Body—Fix It With 15 Easy Exercises

Poor Posture Ruins Your Body—Fix It With 15 Easy Exercises

M Hasan    4:17 AM   

Most of us spend the majority of the day twisted into some sort of contortion in front of a computer screen, looking down at our phone or curled up on the couch. The hunched back, the rounded shoulders, the neck tilt — just how bad is poor posture for our body?

According to experts, it's pretty bad.

What is “posture” exactly?

Our posture is how we hold our body in space and there are two types. Static posture is how one positions and holds their body when not moving, such as when they are sleeping or sitting. Dynamic posture is how one positions and holds their body when they are moving, such as when they are walking or running.

Most commonly, it is referring to how we hold our body in an upright or weight-bearing posture. When we have a good upright posture, we are using our muscles well and holding our bodies up biomechanically in an optimal way so that all of our associated systems can work well together.

What is good posture?

The difference between good and bad posture comes down to spine alignment. When someone has good posture, they are maintaining the "normal" alignment of their spine. The spine has three main curves to the cervical spine (or neck), thoracic spine (or mid back) and lumbar spine (or low back). The thoracic spine has a 'C' shaped curve. In contrast, the neck and low back have a backwards 'C' shaped curve. So, good posture is when someone exhibits the normal amount of curvature in the spine, whereas bad posture is when someone exhibits too much or too little curvature in the spine.

Advantages of good posture

Maintaining good posture is important because it promotes balance to the muscles, tendons and ligaments, and also ensures optimal alignment of the bones and joints. For example, consider someone working at a computer. Regardless of how much motion they exhibit at the different levels of the spine, they need the same amount of total motion to sit and type. So, if they are sitting hunched, such that the low back is bent too far forward, the mid-back and neck may have to compensate by bending too far backward. This results in improper bone and joint alignment, and excessive strain to various muscles, tendons and ligaments.

Well that explains the searing pain radiating down my neck. But are these minor (albeit uncomfortable) aches and pains the only consequence of my poor posture? Or is there more at stake?

Maintaining a good posture is important as it puts us in the best position to mechanically perform any activities and offset any stresses in the system. When we have bad posture, we can reduce the function of our other organ systems, like the cardiovascular, respiratory, digestive and psychological systems such that they can cause problems in those specific systems.

In fact, pain and discomfort are just the tip of the iceberg — over time, this stress on the body can lead to some pretty serious issues.

Bad posture, over time, can result in poor alignment of bones and joints, and strain to muscles, tendons and ligaments. If the joints are in poor alignment, it may result in not only wear and tear to the joint itself, but also weakness, fatigue and inefficiency of the muscles. Essentially, poor posture over time can result in breakdown of your body, leading to a poor quality of life.

It can also cause issues with blood pressure, breathing, metabolism, digestion, lead to chronic conditions and cause pain. It can affect your mood and psychological state in a detrimental way.

How can I tell if I have good posture?

OK, so we know that good posture is important to keep our body functioning in a healthy way, but can you tell if you have it?

The simplest thing people can do is to listen to their body. If you have aches and pains in your back, or discomfort with maintaining positions for a long period of time, that may be an indication of a bad posture. Another sign of bad posture is if you feel that there is an uneven distribution of your weight between the left and right side of your body. Always remind yourself that whether sitting or standing, your weight should be evenly distributed, your shoulders should be back, and all three curves of your spine should be present.

If you are experiencing some of these symptoms, seeing a physical therapist for an assessment may help.

We teach our clients to be aware of what they feel in their bodies and then to see if they can change their posture in space. We take the time to educate them on what it looks and feels like to have good and bad posture so that they can correct on their own.

How to correct poor posture

If, like me, you are feeling the effects of poor posture, there are things you can do at home to correct course. Starting with these two things to improve posture:

Listen to your body. Be aware so that you remember to maintain good posture when standing, sitting, driving, lifting and sleeping.

Exercise. Strengthening your core and stretching the body is key. Five exercises that can help improve your posture are child’s pose, cobra pose, pigeon pose, thoracic rotation and planks.

Posture Exercises

Improving your posture is about opening up the front of the body, while strengthening the back. Learn how to perform specific exercises that can help strengthen weak muscles and stretch the tight ones responsible for poor posture.

Cow Face Pose In a seated or standing position, raise your right arm up to the ceiling. Bend the right elbow, reaching your hand down the back of your neck. Now, bring your left arm to wrap around your left side and reach up toward your right hand. Shift your arm up the midline of your back to clasp your hands behind your back. If you cannot reach, simply reach the fingertips toward each other as closely as possible. Breathe deep and evenly, holding for as long as you wish before switching sides to repeat.

Reverse Table Top Start sitting down, and place your hands behind your back with your fingertips reaching toward your butt. Place your palms flat on the ground, and walk your feet forward. Press down through the feet and the palms to lift your butt up off of the ground. Engage your core to straighten your back from your neck to your knees. Bring your shoulders over your wrists, and your knees over your ankles, and hold this pose for a few breaths. Then release. Repeat 3 times.

Bird Dog Start on all fours with your shoulder over your wrists and hips stacked above the knees. Straighten your left arm out in front of you and your right leg out behind you, balancing on your opposite hand and knee. Hold for a few breaths. For an added challenge, bend your left elbow and your right knee in toward each other until they touch underneath your stomach. Switch sides and repeat using your right arm and left leg. Continue alternating, performing 10 reps on each side.

Child’s Pose Kneel on the floor so that your shins and the tops of your feet are on the ground. Bend at your hips, moving your hands forward and your butt back. Inch your hands out in front of you until your stomach is resting on your thighs and your arms are stretched straight out in front of you, palms on the floor. Focus on your breathing, and take it slow.

Forward Fold If you have a hard time reaching toward your toes in a seated forward fold, performing the move standing allows gravity to help you get deeper into the stretch. Start standing with feet hips-width apart. Bend at the waist, reaching your hands toward the ground and letting your head hang between your arms. Hold here for 10-20 seconds, letting yourself sink deeper with each breath.

Plank Place your hands and knees on a mat, lining up your shoulders over your wrists, with your wrists parallel with the front of the mat. Make sure that your shoulders stay over your wrists, so your hips will not be over your knees anymore; your hips will be further forward, and your knees will be behind your hips. Engage the abs. Pretend there is fire on the mat and you need to pull your stomach away from the fire. Lift your legs up off of the ground and squeeze your quads, reaching your heels toward the back of the room. Keep your head and neck elongated, and if you have a mirror, check yourself out to ensure that you’re in one straight line.

Chest Stretch Stand tall with your feet hips-width apart and place your hands behind your back, interlocking your fingers. Straighten your arms down toward the ground and try to bring the palms together, bringing your shoulder blades toward each other until you feel a pull in your chest. Hold for a few breaths and then release.

Pigeon Start in a downward facing dog. Bring the right leg forward toward your right hand and rest it on the mat, while reaching your right ankle toward the left hand and resting it on the mat (as close to your hand as is comfortable for you.) Ideally, your right shin will be parallel to the front of the mat. Lower your hips toward the floor, resting on top of your right leg. Straighten your left leg out behind you. Keep your hips square, balancing your weight by pressing your hands down onto the mat in front of you. If this is enough of a stretch, stay here and breathe. If you want a deeper stretch, bend at the hips, bringing your torso down toward the mat and reaching over your bent front leg. Flex your right foot. Maintain this position for 60 seconds; breathe slowly.

Downward Dog Begin in plank position with your body in a straight line. Keep your arms straight with your palms pressing down on the mat. With your knees slightly bent, tuck in your belly and think about pulling your chest toward your thighs while lifting your butt up toward the sky. Once you are lifted into the final position, straighten your legs gently. Keep your head between your upper arms and relax your shoulders. Reach your legs long so that your heels touch the ground. If this isn’t possible, focus on lengthening your spine rather than forcing the feet to be flat on the ground.

Reverse Prayer Stretch Standing or sitting, reach your hands behind your back. Reach your fingertips toward each other in the middle back, and bring your shoulders back. If that feels easy, you can make a fist with your hands and press them together. Or, to go even further, you can press your palms together in a prayer position. Hold for 2-4 breaths, then release.

Ragdoll Stand with feet hip-width apart. Add a slight bend to your knees. Exhale as you fold at the hips, allowing your torso to fall forward. You can let your arms hang or grasp opposite elbows as you shift your weight forward. Sway side to side letting your neck hang loose. Perform for as long as desired, starting with 15 seconds.

Supine Twist Lie down on your back, legs extended. Pull your right knee up to your chest. Allow your right knee to fall across your body to touch the floor. Keep your left leg straight on the floor. Extend your right arm out to the side. Use your left hand to press your knee down to the floor to obtain a deeper stretch. Hold for about 30 seconds. Repeat on the other side.

Bent Over Row Step on the resistance band with both feet hip-width distance apart. Grab one handle of the resistance band in each hand, palms facing each other. Add a slight bend in your knees, pushing your hips back to hinge forward at the torso. Maintain a flat back with core engaged. Let your arms hang straight down under your shoulders, adding a slight bend to your elbows. Drive your elbows straight up to bring the resistance band to your chest, keeping elbows tucked into your sides. Slowly lower back to the starting position. Repeat for 10 repetitions.

“Yes” and “no” stretch Standing tall with your arms at your sides and shoulders relaxed, nod your head up and down like you are motioning “yes.” Drop your chin toward your chest as far as you can. Then, lift your head up toward the ceiling. Repeat 10 times.

After saying “yes,” it’s time to say “no.” With your back straight, arms at your sides and shoulders relaxed, look toward your right as far as you can. Then slowly move your head to the left as far as you can. Keep your shoulders back and avoid jutting your chin forward. Repeat 10 times.

15 Post-Meal Movement Consequences

15 Post-Meal Movement Consequences

M Hasan    8:00 AM   

Ever finished a meal and felt the urge to stretch your legs? While the old advice was to sit still after eating, recent research suggests that light movement – like a short walk – could actually support digestion and blood sugar regulation. A 2022 meta-analysis published in Sports Medicine found that just two to five minutes of walking after a meal helped lower blood sugar levels compared to sitting.

It’s a small habit that might have a bigger impact than you’d expect. Let’s take a look at what can happen when you get moving right after eating.

Disclaimer: This article is for general information and isn’t medical advice. Light movement after meals may help some people, but responses vary. If you feel unwell, stop and rest. For guidance tailored to you, consult a healthcare professional.

1. Nausea Makes An Unwelcome Appearance

That queasy, might-need-to-sit-down feeling often follows vigorous post-meal movement. Your body doesn’t appreciate trying to digest while doing jumping jacks! The combination of a full stomach and motion can trigger your brain’s nausea center.

This reaction is similar to motion sickness – your body gets confused by competing signals. The more intense your movement and the heavier your meal, the more likely you’ll experience this unwanted side effect.

2. Acid Reflux Rears Its Fiery Head

That burning sensation creeping up your throat has a scientific explanation. When you bounce around after eating, stomach acid can splash up into your esophagus, creating that distinctive burning pain.

Certain movements make this worse – anything involving bending, jumping, or lying down. The pressure from physical activity combines with a full stomach to push acid where it doesn’t belong. Spicy or fatty foods make this reaction even more likely.

3. Gentle Walking Speeds Digestion

Not all movement spells disaster! A relaxed after-dinner stroll actually helps food move through your system more efficiently. Walking gently stimulates the muscles in your digestive tract, helping them process your meal faster.

A 15-minute easy walk can significantly speed up the rate at which food leaves your stomach. This gentle movement works with your body’s natural processes instead of fighting against them, unlike high-intensity exercise.

4. Stomach Discomfort Kicks In

That uncomfortable feeling isn’t just in your head. Vigorous movement jostles your full stomach, creating a perfect storm for discomfort. Food and digestive juices slosh around, potentially pushing against your diaphragm.

Many runners call this sensation “runner’s stomach” for good reason. The physical impact of movement can trigger cramping, stitches in your side, or that heavy feeling like your meal is bouncing up and down with each step.

5. Blood Sugar Levels Stabilize

Your after-meal cookie might spike your blood sugar, but a quick walk can help bring those levels back down. Light physical activity helps your muscles use glucose more effectively without stressing your digestive system.

Even 10 minutes of walking after eating can lower blood sugar levels by up to 22% compared to sitting still. This effect is especially beneficial for people with diabetes or insulin resistance, making movement a powerful tool for blood sugar management.

6. Hiccups Surprise You

Those unexpected hiccups after eating and moving have a scientific explanation. Movement can change the pressure in your diaphragm while your stomach expands from food, creating the perfect conditions for hiccup spasms.

Your diaphragm, caught between your expanding stomach and physical activity, gets irritated. The resulting spasm causes your vocal cords to snap shut, creating that distinctive “hic” sound. Carbonated drinks or eating too quickly make you even more susceptible to this annoying phenomenon.

7. Energy Levels Temporarily Drop

Feel suddenly sleepy after moving post-meal? Your body’s diverting resources to handle competing demands. Digestion already requires energy, and adding movement creates a resource competition inside your body.

This energy redistribution can trigger temporary fatigue as your body works overtime. Your digestive system needs blood flow and energy to process food, while your muscles demand the same resources for movement. The result? That surprising wave of tiredness that makes you want to take a nap.

8. Bloating Becomes More Noticeable

That uncomfortable swollen feeling gets amplified when you move around after eating. Physical activity can increase gas production in your digestive system while simultaneously moving existing gas around your intestines.

This gas redistribution creates pressure in different areas of your abdomen, making bloating more apparent. Certain foods make this worse – beans, cabbage, and carbonated drinks are notorious culprits. The combination of these gas-producing foods and movement can leave you feeling uncomfortably puffy.

9. Burping Becomes More Frequent

Those unexpected burps have a simple explanation. Movement physically jostles the air in your stomach, creating pressure that needs to escape. Each step or bounce pushes air upward toward your esophagus.

Your body’s natural response is to release this pressure through burping. If you’ve swallowed extra air while eating quickly or consumed carbonated beverages, you’re even more likely to experience this effect. The combination of a gas-filled stomach and physical movement creates the perfect burping storm.

10. Heartbeat Becomes More Noticeable

Feel your heart pounding more than usual? Your cardiovascular system is working overtime to handle dual demands. Digestion already increases blood flow to your stomach, and exercise diverts it to your muscles.

This competing circulatory demand makes your heart work harder than it would with either activity alone. You might notice your pulse more, especially after a heavy meal followed by movement. Your heart rate might increase by 10-15 beats per minute more than it would during the same exercise on an empty stomach.

11. Dizziness Might Make An Appearance

When you eat, blood flow increases to your digestive system. When you suddenly start moving, your body must quickly redistribute that blood to your muscles and brain.

This rapid circulatory adjustment can temporarily leave your brain with slightly less blood flow than it needs. The result? A brief wave of dizziness or lightheadedness. Standing up quickly after eating makes this effect even more pronounced, especially in people with low blood pressure.

12. Sweating Increases Unexpectedly

Breaking into a sweat after eating and moving isn’t just from physical exertion. Your body actually generates heat during digestion – a process called thermogenesis. Adding movement creates a double heating effect.

This combined heat production can trigger your body’s cooling system: sweat. Spicy foods amplify this reaction even further by activating heat receptors. The scientific term for food-induced sweating is “gustatory hyperhidrosis,” and movement makes it more noticeable.

13. Headaches Can Develop

That unexpected pounding in your temples has several potential causes. When you exercise after eating, blood sugar fluctuations occur as your muscles and digestive system compete for resources.

These rapid changes in blood sugar can trigger headaches in sensitive individuals. Dehydration makes this worse, as both digestion and exercise require water. If you’re prone to migraines, the combination of eating certain trigger foods and then exercising can create the perfect storm for head pain.

14. Digestion Slows During Intense Exercise

Sprinting after sandwiches creates a physiological traffic jam. During high-intensity movement, your body dramatically reduces blood flow to your digestive system, sometimes by up to 80%.

This reduced circulation essentially puts digestion on hold. Your body prioritizes survival functions (powering muscles for movement) over digestive processes. Food sits partially processed in your stomach, which explains that heavy, uncomfortable feeling during intense post-meal workouts.

15. Food Moves Through Your System Faster

Light movement accelerates your digestive timeline in a good way. Walking gently stimulates peristalsis – the wave-like muscle contractions that move food through your digestive tract.

A post-meal stroll can reduce the time food spends in your stomach by up to 30 minutes. This faster transit helps prevent that overly full feeling and can reduce heartburn risk. Your body processes the meal more efficiently, moving it along its digestive journey at an optimal pace.

Melatonin and Heart Failure: What Sleep Experts Advise Now

Melatonin and Heart Failure: What Sleep Experts Advise Now

M Hasan    6:00 AM   

Understanding the Link Between Melatonin and Heart Failure

Recent research has sparked concern over the potential link between long-term melatonin use and heart failure. While the findings are significant, they do not necessarily mean that taking melatonin will directly lead to heart issues. Instead, they highlight the need for further investigation into the relationship between this popular sleep supplement and cardiovascular health.

Melatonin is a hormone naturally produced by the brain in response to darkness, helping regulate the body's internal clock and promoting sleep. It is also available as a supplement, often used to address insomnia or adjust sleep schedules. Over the past few years, its use has surged in the U.S., with studies showing a fivefold increase in usage between 1999 and 2018.

What Did the Study Find?

A study conducted on nearly 131,000 adults with insomnia found that those who took melatonin for at least 12 months had about a 90% higher risk of developing heart failure over five years compared to those who didn’t take the supplement. The overall numbers were still relatively low, with 4.6% of melatonin users developing heart failure versus 2.7% of non-users. Additionally, individuals with two or more prescriptions filled at least 90 days apart had an 82% higher risk of heart failure.

The study also revealed that people taking melatonin were nearly 3.5 times more likely to be hospitalized for heart failure and almost twice as likely to die from any cause during the five-year period.

Why Is This Confusing?

Despite these findings, experts caution against jumping to conclusions. Dr. Ekenedilichukwu Nnadi, the study’s lead author, emphasized that the research only shows an association, not causation. “We can’t say for sure whether melatonin itself is causing harm,” he said.

Dr. Christopher Winter, a sleep specialist, pointed out that people who use melatonin—such as shift workers or international travelers—are already at a higher risk for heart issues. Poor sleep quality, which often leads to melatonin use, is also linked to an increased risk of cardiovascular disease. “Taking melatonin could be a marker for people with worse sleep quality and more disturbances,” he explained.

Dr. Cheng-Han Chen added that conditions like sleep apnea, which often mimic insomnia, are major cardiovascular risk factors. Meanwhile, some studies have shown that melatonin may even have a positive effect on heart failure patients, adding to the confusion.

What Should You Do?

While more research is needed, doctors recommend reevaluating regular melatonin use. The American Academy of Sleep Medicine (AASM) states there isn’t enough evidence to support its use for chronic insomnia. Instead, it suggests using melatonin for short-term issues like jet lag or shift work.

Dr. Nnadi advises using the lowest effective dose for the shortest time possible and under medical guidance. An effective dose can be as low as 0.5 milligrams, though many supplements come in 5 or 10 milligram doses.

If you’re struggling with sleep regularly, improving sleep habits is often the most effective approach. This includes maintaining a consistent sleep schedule, avoiding screens before bed, limiting caffeine and alcohol, and creating a calming bedtime routine. Cognitive behavioral therapy for insomnia is also highly effective and often better than medication in the long run.

Final Thoughts

If you’ve tried these strategies and still struggle with sleep, it’s important to consult a healthcare provider. There may be an underlying issue contributing to your sleep problems, and proper diagnosis is key to finding the right solution.

In the meantime, consider the broader implications of your sleep patterns and lifestyle choices. Addressing the root causes of poor sleep may be more beneficial than relying solely on supplements like melatonin.

Spinal Surgeon Reveals 8 Simple Ways to Avoid Back Pain — You Can Do Them Too

Spinal Surgeon Reveals 8 Simple Ways to Avoid Back Pain — You Can Do Them Too

M Hasan    5:28 PM   

Daily Habits for Back Health

Globally, more than 600 million adults experience some form of back pain, making it the leading cause of disability, according to the World Health Organisation. In the UK, NHS figures show that 80 per cent of people will experience back pain at least once in their lifetime. While most cases are not serious and will resolve within a few weeks, for others it can persist for months or even years. A survey by the British Chiropractic Association found that half of Britons suffer with back pain for a year or longer. Now, a spinal surgeon has revealed daily habits he does throughout the day to improve his back health.

Dr David Baxter, a specialist in complex spinal surgery based in London, emphasizes that prevention is the best defence. "The majority of spinal conditions I treat are preventable. We shouldn't wait until our back hurts," he told the Telegraph. "A huge number of patients I operate on wouldn't need surgery if they intervened earlier." He has mapped out a series of non-negotiables to protect his back, including getting a good night's sleep and a list of to-dos which he sticks to in the morning, at work and in the evening.

Get Moving

For years, patients were told that bed rest was the best prevention and remedy for back pain, but this approach has long been debunked. It is also one of the biggest causes of back pain, explained Dr Baxter. He said: "One of the most overlooked issues is a sedentary lifestyle. This is when conditions such as a disc prolapse and spinal stenosis can occur, unless we act."

A disc prolapse, also known as a slipped disc, is a painful condition where a soft cushion of tissue between the bones of the spine bulges outwards. Meanwhile a spinal stenosis causes pain when the nerves are squashed by a narrowing of the spinal bones.

Get a Good Night's Sleep

Dr Baxter starts his day at 5am after a 'good night's sleep', making sure he is in bed by 9.30pm the night before. "Having spent 16 years constantly on call as a neurosurgeon, I really value waking refreshed," he said. While there is little evidence getting up at 5am prevents back pain, a recent study found poor sleep does increase your risk of developing spinal twinges. It is thought this is because the body performs essential repair processes like muscle regeneration and tissue growth while we are asleep.

Because back pain can keep people up at night, some people turn to sleep medications to get shut eye, but the surgeon doesn't recommend them. "They knock you out but don't drop you into the deep, restorative sleep your body needs." Instead, he recommends sticking to non-steroidal anti-inflammatories like ibuprofen and investing in a good mattress. "There's no one-size-fits-all. I like a very hard mattress with no pillow (they give me neck pain), so my wife and I use a split-density mattress, which works well," he said.

Drink Water First Thing

The first thing he does after waking is "drink a pint of water" because "staying well-hydrated is essential for spinal health," he said. "It keeps the discs flexible, helping protect against wear and tear. It also boosts your energy so you can stay active and recover well," he explained. The discs, which act as shock-absorbing cushions in the spine, are made up of 80 per cent water, so dehydration causes them to shrink. Previously a study also found that dehydration can cause stiffness between the discs and other parts of the spine.

Throughout the day the surgeon makes sure to stay hydrated, aiming to drink "three-to-four litres" of water a day. This is double the NHS' daily fluid recommendation, which says that the average adult only needs to aim for 1.5 to two litres.

Regular Stretching

Next, he does some light mobilisation exercises - gentle, controlled movements that are good for joint health - while listening to the radio. "I work from head to toe, taking each joint through its full range of motion - simple moves like neck rotations and extensions. I focus on my spine, and if my lower back feels tight, I'll stretch it out. A few minutes of daily mobility work is one of the best habits for keeping your body supple."

He recommends the cat-cow stretch, which involves getting on all fours with hands aligned under shoulders. To do the yoga inspired stretch, breathe in as you drop your belly and lift your head to look upwards to get into the 'cow position'. Then exhale as you arch your back towards the ceiling and tuck your chin into your chest to move into the 'cat' position. Repeat this slowly several times to help relieve tension from your neck to lower spine, to prevent back pain. Equally he recommends knee rolls, crawling, glute bridges and side bridges to warm up and engages the back muscles.

Go for a Walk

Four or five mornings a week Dr Baxter goes for a "gentle walk or run". He said: "It's not a training session, just a leg-stretch to enjoy the fresh air and sunrise." This habit, he explained "works on many levels" as "it gets you moving, lubricates your joints, and releases endorphins that reduce pain and lift your mood." It can also help you get sunlight, which is vital for vitamin D production, which "supports bone health". In dark winter months he says a supplement can help. Supporting strong bone health helps strengthen the spine which can prevent painful injuries behind back pain.

Eat a Healthy Breakfast and Fermented Food

Then, he said: "For breakfast, I'll usually have berries with mixed nuts and a couple of spoonfuls of kefir sprinkled with cacao. Gut health is incredibly important for wellbeing, spinal health and preventing inflammation. The gut and spine communicate directly, and your gut flora determines how you process food and medication." Your gut flora is a community of trillions of bacteria, viruses and fungi in your digestive track that help break down food.

His own research has found a "clear link" between gut health, spinal-cord injury progression, osteoporosis - weak bones - and pain caused by nerve damage. Previous studies have shown probiotics, "good bacteria" which can come as supplements, improve gut health. But Dr Baxter doesn't personally take them, because he doesn't believe that probiotic supplements make much difference. Instead, he hails "fermented foods such as live yoghurt [a fermented milk] or kimchi, with plenty of fruit and vegetables".

Stay Active (and Get a Standing Desk)

It's important to keep moving throughout the day, Dr Baxter said, so he cycles to work when he can. "As a hospital doctor, I'm on my feet a lot - my Garmin [a fitness tracker] shows I cover around seven miles a day. I make a conscious effort to move more," he said. "I walk over to see colleagues instead of calling and get up every 20 to 30 minutes when at my desk. It's good for mental health and relationships."

Meanwhile, at home, he said: "I use a standing desk which is generally good for your posture and can ease back pain, depending on your condition." He warned that "too much sitting is directly linked to spinal problems" which he is seeing more of in his line of work. This includes neck and musculoskeletal issues which he said can manifest as "that hunched "tech-neck" posture which strains your spine."

To avoid prevent this keeps his computer screens at eye level and cuts down on screentime where possible. Dr Baxter also does weight training five days a week, as well as three running sessions - two short and fast sessions, plus a longer slower run on Sundays. "You don't have to do ultra-marathons, but everyone should do resistance training. It builds stability, protects the spine and improves posture, when done correctly," he said. "If you have back pain, or conditions like arthritis and osteoporosis, just adapt what you do. Movement is medicine - even a little helps. If you can't swim, walk up and down the pool - it's great for building muscle. Thai chi and palates are also excellent for controlled movement and core activation."

But he added: "Overdoing it can strain the musculoskeletal system and compromise recovery. I'm seeing younger women with back problems from heavy lifting."

Find Ways to Relax

It's also important to find ways to manage stress which he does by going to a "sauna and cold plunge" after work a few times a week. "They're wonderful way to reset. I also book a monthly massage. Manual therapies can provide short-term relief for back pain and stiffness." A previous study found sitting in a dry sauna can help alleviate lower back pain, but there is limited evidence that heat therapy it can prevent it from developing. However, it can lower stress, which has been linked to a higher risk of developing lower back pain. Similarly, studies have shown that massages done professionally can help treat lower back pain.

Take a Cold Shower Before Bed

Dr Baxter rounds off his day with an icy shower. He said: "Twenty minutes before bed I take a cold shower to lower my body temperature, which helps me fall asleep." This is a habit many experts have recommended doing in the morning to help you stay alert. Previously a study showed that slightly turning the thermostat down can help trigger longer, deeper sleep. But generally experts say people have a warm shower in the evening to fall asleep more easily. This is because the warmth helps release the hormone melatonin - which tells the body it's time to sleep.