Supporting Your Partner During a C-Section: A Guide for Partners

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A cesarean section, or C-section, is a surgical procedure for giving birth. Whether it's scheduled or not, it can evoke a range of feelings — elation, fear, relief, and anxiety. As a partner, your presence is more important than ever now.

While your partner does her best to bring your baby safely into the world, you have a role too. You can help her minimize stress, provide comfort during recovery, and make a good start at family life with your new baby.

We spoke with Banner Children's childbirth educator Jenny Pearson, who offered professional insight into how partners can be present physically and emotionally before, during, and after a C-section.

Preparing Before the C-Section

Even on the day of surgery, there's still a lot you can do to prepare and be a good supporting partner.

1. Take a Prenatal or Childbirth Class Together

Get ready for what to expect. Many prenatal classes cover C-sections, including how the procedure is performed and how recovery will proceed. The more you understand, the more confident and supportive you'll be.

2. Hospital Tour

Reduce anxiety by getting familiar with the birthplace. "Most hospitals offer in-person or virtual labor and delivery tours, like birthing suites and postpartum rooms," Pearson said. Knowing where everything is and what the environment is like can soothe your jitters — and hers.

3. Prepare the Hospital Bag

Ensure the hospital bag has the following essentials:

• Comfy clothes
• Lip balm
• Phone charger
• Snacks
• Pack a few things for yourself too — you’ll be spending some time there.

During the C-Section: Be Present and Supportive

You might not be the one in surgery, but your presence in the room is powerful.

1. Be a Calming Presence

Hold her hand. Offer comforting words. Let her know she’s doing an incredible job. Simply being close can bring a lot of comfort.

2. Don't Panic if You Are Dizzy

Dizziness is to be expected. You'll likely be sitting at her head, behind an operating room curtain. If you start to feel dizzy, tell the staff. "Have a good breakfast before," Pearson recommended. "It keeps you from passing out."

3. Prepare to Meet Your Baby

If your partner can't take the baby right away, you might be the first to hold your baby. Bring baby over for a meet and greet. If possible, help with skin-to-skin contact — good for mom and baby.

Post C-Section: Recovery and Emotional Support Are Essential

Recovery from a C-section typically takes 6–8 weeks. During those weeks, your partner will need lots of help — physically and emotionally.

1. Understand the Recovery Process

"She'll have pain and soreness around the incision, plus fatigue, restricted movement, and possibly side effects like bloating and constipation," Pearson said.

2. Provide Physical Support

Help with household chores and baby care. Handle diaper changing, burping, or those middle-of-the-night feedings. Assist with anything that involves bending or lifting.

"If she's breastfeeding, take her water or snacks during baby feeding time," Pearson said. "She'll also need help getting in and out of bed."

3. Give Emotional Support

Hormonal shifts following childbirth can cause the "baby blues" — blues or feelings of overwhelm early on.

"Your partner will feel relief and joy, but also frustration or disappointment," Pearson said. Be patient and really listen. Ask her how she's feeling — and then ask her again.

"Listening is bigger than giving advice," Pearson said. "Affirm her feelings. Tell her she's doing a fantastic job."

Watch for Warning Signs

Monitor for trouble like:

• Fever, redness, swelling, or abnormal discharge at the incision site
• Emotional warning signs such as ongoing sadness or withdrawal, which may be symptoms of postpartum depression

If you see something odd, reach a medical expert.

Last Thoughts: Just Be There

You don't have to be the expert. Being there consistently is what counts the most.

"Try to anticipate her needs before she even asks — whether it's a shower, food, or time to rest," Pearson said. "If in doubt, just hang out with her while she's nursing, cook a meal, or order a pizza."

Takeaway: Your Support Makes a Difference

Accompanying your partner during a C-section involves anticipating ahead of time, attending surgery with her, and supporting her during recovery. Your patience, presence, and attention can greatly influence her healing and your baby's early days.

Expecting a baby soon? Get a Health expert advice near you to assist you through pregnancy, birth, and postpartum healing.

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Can Antihistamines Ruin Your Workout Gains? New Study Investigates Surprising Role of Histamine During Exercise

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When we hear the word histamine, most of us think of itchy eyes, sneezing, and allergy medication. A new study from the University of Oregon is flipping that image on its head. A new study finds that histamine—a molecule most commonly linked to allergic reactions—may play a critical role in optimizing aerobic exercise performance and post-exercise recovery.

Histamine: More Than Just an Allergy Trigger

Histamine is a naturally occurring molecule in our bodies to help the immune system react to allergens. It's what's released from mast cells when there's an allergic attack and leads to the classic symptoms we associate with hay fever, like runny noses and itchy eyes. That's why antihistamines such as loratadine and cetirizine are so popular—they suppress this reaction.

But histamine does more than induce allergy. It's found in a vast range of organisms, from one-celled organisms to people, and is a leading participant in many biological processes, like inflammation and blood flow.

How Histamine Makes Exercise Performance and Recovery Easier

The University of Oregon study looked at the way histamine works during and after aerobic exercise. Researchers found that histamine actually helps the body react to physical stress. Indeed, when histamine signaling was blocked using high doses of antihistamine medication, subjects' gains in fitness were significantly compromised.

16 adults cycled weekly for six weeks. Half received large doses of antihistamines before each session, and the rest received a placebo pill. The group that had received the placebo developed double the improvement in cardiovascular function after the study, as compared to the antihistamine group.

Researchers also detected better blood flow adaptation in the placebo group, an important aspect of long-term aerobic conditioning. Contrary to what one might expect, there was little disparity in VO₂ max between groups, despite researchers observing that the short study duration and limited sample size might have bounded these findings.

Why Histamine Matters for Muscle Repair and Growth

Exercise causes minute tears in muscle fibers, stimulating inflammation and muscle rebuilding. Histamine seems to facilitate this process by increasing the blood supply to contracting muscles and orchestrating an immune response that is favorable to adaptation and healing.

We have acquired an entire village of cell types that are activating programmes to reorganise and restructure and enhance the function of the skeletal muscle-organ system," added Professor John Halliwell, human physiologist and author of the study.

Histamine continues to work after the exercise session is over—keeping the immune system activated and aiding repair for optimal performance the next time. 

Histamine's Surprising Influence on Gene Expression

Another key discovery? Histamine controls which genes are switched on with exercise. Blocking histamine action knocked out nearly 25% of the roughly 3,000 genes that typically respond to exercise. This likely limited the creation of key proteins needed for fitness adaptation, recovery, and endurance.

This is in line with other recent studies, including one that looked at high-intensity interval training, which also saw that antihistamines suppressed improvement in cardiovascular function.

Do You Need to Stop Taking Antihistamines Before Exercise?

Not so fast. While these results are stunning, the study used antihistamine doses much greater than those in available-over-the-counter medication. It is still unknown whether standard allergy medication affects your workout performance likewise.

Professor Halliwill urges caution and emphasizes the need for further research: "The studies up to now have employed antihistamine doses considerably higher than typical over-the-counter doses. Further research is necessary to determine whether routine antihistamine use could suppress exercise adaptation."

Takeaway: Your Body's Hidden Fitness Ally

Histamine isn't just your nemesis when you experience an attack of allergy—a best-kept secret for increasing your stamina, muscular strength, and recovery. While further research needs to be done to identify how regular use of antihistamines will affect fitness, the message is clear: the body's inflammatory mechanisms, including histamine release, are responsible for how we adapt to physical stress.

So the next time you take that allergy pill before you go out for your jog, you might do a double take—at least wait for additional research on the topic.

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10 Ways AI Can Deepen HIV Prevention in a Time of Global Disruption

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The global HIV response stands at a crossroads. In the midst of U.S. government freezes on funding, shifts in donor priorities, and escalations of geopolitical tensions, decades of HIV prevention and treatment gains are increasingly under threat. Global health stakeholders are reexamining their strategy—artificial intelligence (AI) is being promoted as a key part of that.

AI is no longer on the horizon but is currently transforming how health programs are designed, implemented, and scaled. With health systems under pressure and front-line staff overworked, AI offers a welcome opportunity to break through deeply ingrained programmatic barriers and increase momentum toward global HIV objectives by 2030.

But if AI is to reach its potential, it must be created responsibly—prioritizing community need, digital access, and ethics. This is how AI will revolutionize HIV prevention, especially in the era of disruption.

1. Enhancing Targeted Demand Creation

AI technologies can learn about behavior and social information to decide why individuals require HIV services. This allows targeted hyper-focused campaigns to target priority groups with messages that resonate with them—improving engagement and reducing stigma.

2. Risk of Adherence Prediction

Machine learning predictive models can be used to identify individuals who are most likely to miss a dose or lose follow-up from care. Such predictions allow health workers to reach out early one-on-one, improving retention of prevention programs like PrEP.

3. Service Delivery Model Optimization

AI enables differentiated service delivery by tailoring interventions to the individual's preferences and needs. Virtually or via drop-in centers, AI can help in designing more adaptive, user-oriented approaches.

4. Increasing Access for Vulnerable Groups

Stigma still remains a major barrier to HIV prevention. AI-facilitated tools like chatbots and anonymous risk screening can provide stigma-free information and referral, more people into care—without fear.

5. Improving Clinical Decision Support

AI models embedded in electronic medical records (EMRs) are already proving to be effective in supporting healthcare decision-making, from the identification of PrEP candidates to viral suppression rate improvement. The resources save money and help in the effective allocation of resources.

6. Streamlining Data Collection and Real-Time Analysis

AI can automate data entry, identify programmatic gaps, and flag underperforming interventions—allowing donors and health ministries to change strategies in real time and respond to emerging needs more effectively.

7. Supporting Health Workers During Staff Shortages

By streamlining routine tasks such as risk screening, appointment scheduling, and reminder systems, AI allows health workers to focus on complex cases—improving both staff well-being and care quality.

8. Facilitating HIV Self-Management

With geo-targeted service finders, mobile reminders, and digital assistants, AI helps individuals take charge of their own prevention journey. This not only makes it more likely that people will engage, but also reduces stress on busy clinics.

9. Enhancing Risk Stratification

Traditional risk assessment tools consistently misand those most likely to benefit from PrEP. AI systems can use more detailed, real-time data to more precisely target—ensuring that services actually reach the most vulnerable.

10. Drives Smarter, Data-Directed Decisions

AI can parse enormous data sets to predict supply needs, tailor outreach efforts, and detect geographic clusters of HIV. Such strategic insight is especially important in a time when funding is unstable and resources are limited.

Why the HIV Field Is Ready to Lead on AI

Few fields of global health are so well-suited to benefit from AI as the HIV response. With decades of history with innovation, community-led solutions, and cross-sector collaboration, the HIV community has in place the infrastructure, networks, and culture to be the pioneers for responsible AI adoption.

In addition, the critical mass of the HIV response—its deployed platforms, data systems, and community models—offers a strong foundation for scalable, responsible AI adoption.

Conclusion: Building an HIV Response that Can Bounce Back using AI

AI is not a tool—it is a potential resilience strategy. Amidst disruption, it can help ensure service continuity, be a resource-stretcher, and assist in making smarter, fairer decisions. But for it to be effective, AI must be applied considerately: designed for humanity, with humanity, and in the service of equity.

What do you think

What else can AI contribute to preventing and caring for HIV? Let us know in the comments below—we want to hear your thoughts!

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Balancing TB Treatment and Microbiome Health: A Delicate Act

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Tuberculosis (TB), caused by Mycobacterium tuberculosis (Mtb), remains one of the world's leading infectious disease killers. Standard treatment is a long course of multidrug antibiotic treatment, which is essential to cure the infection. But more and more, there is concern that this life-saving treatment carries an unheralded cost—dysruption of the respiratory microbiome.

The Forgotten Side Effect: Microbiome Disruption

The respiratory microbiome is a dynamic and complex assemblage of microbes that live within the airways. Far from being passive observers, these microbes regulate inflammation homeostasis, confer mucosal integrity, and condition the immune system. They comprise health-promoting genera like Streptococcus, Prevotella, Veillonella, and Haemophilus, which are all integral to respiratory well-being.

Unfortunately, anti-TB antibiotics—particularly broad-spectrum ones such as rifampicin and moxifloxacin—do not differentiate between pathogenic bacteria and beneficial commensals. Our recent study comparing seven regimens of anti-TB therapy reported that soon after starting treatment, the microbiome lost a substantial amount of abundance and diversity.

One involving moxifloxacin and 20mg/kg rifampicin showed transient depression of the microbiome but reassuringly normalization of pretreatment levels at three months. In contrast, when rifampicin dose was increased to 35mg/kg, recovery took longer and was less than full at follow-up. This suggests that higher doses, while potentially improving TB clearance, are potentially more toxic to the microbial community sustaining overall recovery.

Why Microbiome Disruption Matters

A disordered respiratory microbiome—dysbiosis—has serious consequences:

• Compromised immunity: Without commensals to assist with signaling the immune system, the body won't be able to keep infections at bay or heal from inflammation.
• Opportunistic infections: Reduced microbial diversity creates space for opportunistic pathogens like Pseudomonas and Staphylococcus to dominate.
• Chronic inflammation: A healthy microbiome helps provide balance of immune responses. When that's lost, inflammation is likely to become chronic, leading to tissue damage and preventing healing.

In high TB burden countries where co-infection with HIV or the flu is common, the stakes are even higher. There are also some study proposals that the microbiome might influence the body's sensitivity to Mtb itself or even influence the efficacy of vaccines.

To minimize collateral damage to the microbiome without sacrificing effective TB treatment, we must reconsider antibiotic dosing and delivery. These are a few promising directions:

1. Precision Dosing & Therapeutic Drug Monitoring (TDM)

People absorb and metabolize TB drugs differently. Uniform dosing could lead to overexposure in some, harming the microbiome unnecessarily. TDM allows for individualized dosing to hit therapeutics with precision, without excess.

2. Shorter Regimens

Recent experiments have shown that four-month regimens of moxifloxacin or rifapentine are equally effective as conventional six-month regimens in some individuals. While this reduces exposure to antibiotics overall, it's noteworthy that the shorter regimens could be coupled with increased drug doses, which in turn can still have a spectacular impact on the microbiome. More research is needed.

3. Targeted Therapies

Future treatment might move towards narrow-spectrum or host-directed therapy that avoids the beneficial microbes. Targeted delivery and inhaled formulations may reduce systemic exposure and leave microbial communities intact elsewhere in the body.

4. Probiotics and Microbiome Support

Probiotics and prebiotics offer some promise in preserving microbial balance in the application of antibiotics in other contexts. While we did not utilize probiotics in our experimental design, we did experience some rebound of the microbiome, though its quality is an area to continue investigating. Targeted phage therapy is also a pathway to pursue in the future, with pathogen-specific killing but not commensal harm.

Toward a New Treatment Paradigm

TB treatment is an act of balance: destroying the pathogen while not undermining the host's long-term well-being. Toxification or prolonged antibiotic treatments risk upsetting the balance in the direction of harm, especially if they decimate the microbiome. Under-treatment risk drug resistance and relapse.

In order to balance this delicate act, we must adopt a more nuanced, precision-based approach to treatment—one where the microbiome is not an innocent bystander, but a willing participant in recovery.

As our understanding of the microbiome's role in immunity and disease expands, the time has come to make microbiome health a central determinant of TB drug development and clinical trials. Then we can really optimize treatment strategies—not just for pathogen eradication, but for holistic recovery and best possible wellness.

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UK Digital Health Company First in the World to be Certified for Cuffless Blood Pressure Smartphone App

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This site contains Amazon affiliate links. I am an Amazon Associate and I do receive commissions from purchases made using my links. What this means is that when you click on a link and shop, I may get a small commission paid to me at no extra charge to you. Thank you ever so much!

A UK-based digital health company has become the first globally to be certified for a blood pressure smartphone app that does not require a traditional cuff.

Lifelight's revolutionary mobile app uses only a smartphone camera to measure blood pressure accurately, a possible revolution in how we screen for and track cardiovascular disease.

Lifelight App Brings Clinical-Grade Blood Pressure Monitoring to Your Smartphone

By eliminating the need for in-person appointments, clunky equipment, and costly processes, Lifelight's solution cuts the barriers to cardiovascular screening dramatically. Its purpose is simple: make early diagnosis of high blood pressure quick, easy, and scalable—right from the phone in your pocket.

The innovation is timely. Two of the most expensive and widespread long-term conditions the NHS is facing are hypertension and cardiovascular disease. The app from Lifelight has the potential to support more preventative work, reducing system burden and individual health risk.

How It Works: AI + Smartphone Camera = Accurate Blood Pressure Readings

At its core is remote photoplethysmography (rPPG), a technique that tracks minuscule colour shifts across the face—"micro-blushes" caused by fluctuations in blood flow.

These minute fluctuations are detected by a smartphone camera before being processed through Lifelight's proprietary AI models to deliver clinically validated systolic and diastolic blood pressure measurements.

While rPPG technology itself is not new, Lifelight has innovated the technology with a clinically validated dataset of over 25,000 video recordings and blood pressure pairs. Their AI was also trained using data from a diverse patient population of 12,500 patients, and the system is protected by six patents.

Proven Impact: Already in Use by 100,000+ Across UK and Europe

Lifelight's app has already found widespread popularity, with over 100,000 users across the UK and Europe. It has been used in NHS pilot programs—such as the Hampshire and Isle of Wight Integrated Care Board—and integrated into well-known sites such as iPlato's myGP app.

The technology is also being piloted by insurers, digital healthcare operators, and virtual ward programs, specifically for managing chronic illness and remote screening.

CEO: “As Significant as the Smartphone Camera Was for Photography”

“This is a moment as significant as the smartphone camera was for photography. For the first time, we’ve put GP-level blood pressure monitoring into the smartphone in your pocket,”

 — Laurence Pearce, CEO, Lifelight

Pearce pointed to Lifelight's potential to eliminate unnecessary GP visits and free up clinicians from less urgent cases. With Health Secretary Wes Streeting valuing preventable care through the NHS on a scalable basis, Lifelight sees itself as a good match for national health policy aims.

Lifelight estimates that 15% of Europeans are walking around with undiagnosed high blood pressure, although 80% of cardiovascular disease is preventable.

Their application is compatible with 10-year-old phones, and thus it reaches 80% of all users globally. It does not require cuffs, wearables, or the need to train, and it can be especially valuable for people with obesity, mobility impairments, or difficulties using conventional blood pressure devices.

Being Compliant with NHS Aims for Prevention Health

With the NHS placing greater emphasis on preventative care and about to roll out a national cardiovascular screening program, such technologies as Lifelight are going to shape the future. With clinical-grade blood pressure readings offered at no charge, without delay, or complication, Lifelight can potentially mainstream early cardiovascular screening.

In a nutshell: Lifelight's cleared app is not just the world's first digital health app but potentially the template for scalable, preventative cardiovascular medicine—turning every smartphone into a medical-grade tool.

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Why Olive Oil Deserves a Spot in Your Daily Diet: 5 Proven Health Benefits

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This site contains Amazon affiliate links. I am an Amazon Associate and I do receive commissions from purchases made using my links. What this means is that when you click on a link and shop, I may get a small commission paid to me at no extra charge to you. Thank you ever so much!

Olive oil isn't simply a delicious way to spice up your go-to dishes—it's a scientifically supported nutritional powerhouse. Since it's a mainstay of the Mediterranean diet, consistently voted the world's healthiest diet, olive oil is more than just a taste sensation. To help shield your heart, sharpen brain function, and more, here are five persuasive reasons to add a bit more olive oil to your plate.

1. Supports Heart Health

Heart disease is still the worldwide leader among causes of death, but olive oil can help shift the odds in your direction. Extra virgin olive oil contains high levels of monounsaturated fats that reduce LDL ("bad") cholesterol while maintaining HDL ("good") cholesterol. More amazing? A 2020 Journal of the American College of Cardiology study revealed that consuming half a tablespoon of olive oil daily was linked to a 14% reduced risk of cardiovascular disease and an 18% reduced risk of coronary heart disease

Its antioxidants, such as oleocanthal, also combat inflammation—one of the main causes of heart disease.

2. Supports Brain Health

Olive oil isn't just body fuel—it may also protect your brain with aging. According to a 2023 Nutrition study, people who consumed more than half a tablespoon of olive oil every day had a 28% lower risk of death due to dementia compared to those who consumed it in small amounts.

Some of the antioxidants present in olive oil can pass through the blood-brain barrier and directly affect brain health. It can also indirectly support the brain from improved cardiovascular wellness—because what's good for the heart is also likely to be good for the brain.

3. Can Prevent Stroke

Stroke, the second leading cause of death worldwide, based on the World Health Organization (WHO), can be prevented with the assistance of olive oil. A 2014 review found that olive oil was the only monounsaturated fat always linked to a reduced risk for both heart disease and stroke. This is significant, as stroke is initiated by compromised blood flow to the brain, either through a clot or bleeding. The cholesterol-lowering and anti-inflammatory effects of olive oil are shielding in this context as well.

4. Reduces Risk of Type 2 Diabetes

Diabetes is spreading all over the globe at a rising rate, and India alone reported over 101 million people suffering from diabetes in 2021. In a research study in 2019, people with prediabetes who consumed 55 mL each day of olive oil containing added oleanolic acid were less likely to develop type 2 diabetes.

Olive oil intake as a component of a balanced diet may lower blood sugar levels and enhance insulin sensitivity—key elements in diabetes prevention and treatment.

5. May Lower Risk of Specific Cancers

Olive oil may become a cancer-fighting companion, according to new evidence. A 2022 PLOS ONE paper linked higher olive oil intake with a reduced risk of breast and colorectal cancers. The benefits of olive oil in this connection are its oleic acid and antioxidant levels, which reduce inflammation and destroy free radicals—wayward molecules that can destroy cells and DNA.

Whether you're drizzling it on greens or using it to sauté vegetables, incorporating olive oil into your daily routine is a straightforward change with big health benefits. Opt for extra virgin olive oil to take advantage of its antioxidant capabilities and heart-healthy fats. Your body—and brain—will thank you.

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Kidney Disease Can Be Silent for Years: 5 Warning Signs to Watch Out For

Kidney disease is also known as a "silent killer" — and rightly so. Chronic Kidney Disease (CKD) and other conditions of kidney disease can quietly form with no noticeable signs or symptoms in their early stages. Symptoms do not appear until the kidneys are severely damaged.

According to Dr. Mohit Khirbat, Consultant, Nephrology, CK Birla Hospital, Gurugram, "The subtle warning signals of kidney disease are most often ignored or attributed to other run-of-the-mill illnesses. Chronic Kidney Disease, especially, can creep over years undetected. Detection of the signs early on will go a long way in slowing its progress."

In this article, we break down five typical early indicators of kidney problems that everyone should look out for.

1. Persistent Fatigue and Lack of Energy

When you're always tired or have difficulty concentrating, your kidneys might be to blame. When kidney performance falls, toxins and waste products start accumulating in the blood, leading to fatigue and confusion.

Also, decreased production of erythropoietin — a hormone secreted by the kidneys that helps in the production of red blood cells — may lead to anaemia. It leaves you weak and breathless even when you put in minimal effort. Unfortunately, most people just put it down to general tiredness or aging.

2. Changes in Urination Pattern

Your urine is an important reflection of the overall health of your kidneys. Some of the initial signs to watch out for are:

• Nocturia (excessive nighttime urination)
• Foamy or foamy look of urine (an indication of protein in the urine)
• Hematuria (blood in urine)
• Dark or dark-colored urine

These signs and symptoms may be mild or temporary but may signal declining kidney function and should be discussed with a doctor.

3. Swelling of the Ankle, Foot, or Eye

Notice puffiness around your eyes or swelling in your feet and lower legs? That is not necessarily due to a salty meal or standing too much. It might be a sign of fluid buildup from impaired kidney function.

Normal kidneys regulate fluid and salt. When they begin to lose function, excess fluids build up, leading to swelling that is visible — and usually blamed on other illnesses.

4. Skin Itching or Rashes with No Obvious Cause

Frequent or unexplained itching can be due to chemical imbalance and waste buildup in the body. As your kidneys lose function, the normal blood levels of phosphorus and calcium become disrupted and cause recurring itch or dry, scaly skin.

This is more than a skin problem — it's a red flag that your kidneys may not be working as well as they should.

5. Nausea, Metallic Taste, and Loss of Appetite

When the kidneys are no longer able to filter out wastes effectively, the toxins begin affecting other organs in the body, including the digestive system. This may result in symptoms like:

• A metallic taste in the mouth
• Bad breath (also referred to as "uremic fetor")
• Nausea or vomiting
• Decreased appetite

These are easy to confuse with gastrointestinal distress, but if persistent, could be an indicator of a serious kidney problem.

Conclusion

Kidney problems won't manifest for years, but your body will give you the clue. Don't ignore these symptoms — early treatment is the key to avoiding long-term damage to the kidneys.

If you find yourself with any of the above issues, consult a nephrologist for proper examination and diagnosis.

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6 Bedtime Habits Women Over 50 Should Start Tonight for Better Sleep and Health

Can't sleep, lack of energy, or stress after 50? Discover six easy bedtime habits that dietitians recommend to improve your body, mind, and overall long-term health.

Turning 50? These 6 Nighttime Habits Can Transform Your Sleep and Health

Turning 50 is certainly something to be celebrated. Age comes with wisdom, confidence, and a stronger sense of self. But let's be real—your body simply doesn't look or feel the same way it used to. Hormonal changes, sleep problems, and creaky joints are part of the package.

That's why prioritizing self-care, especially at night, becomes essential. A thoughtful bedtime routine can set the stage for quality sleep, stronger bones, clearer minds, and a brighter tomorrow. 

We asked registered dietitians for simple, science-backed nighttime routines women over 50 can start tonight. These tips are simple, easy to stick to, and collaborate with your aging body—not fight it.

1. Swap Alcohol for a Sleep-Inducing Mocktail

If you like a wine glass at night, attempt switching to a mocktail or non-alcoholic wine. Alcohol may help you fall asleep quicker—but it also disrupts your sleep cycles and causes more wake-ups, especially in menopause.

"Most women over 50 report insomnia due to hormone changes," says Melissa Azzaro, RDN, LD. "Alcohol can worsen night sweats and hot flashes, making it even harder to get restorative sleep."

Try a soothing herbal tea with chamomile, tart cherry juice, or magnesium-based sparkling water to induce your sleep naturally.

2. Enjoy a Protein-Rich Bedtime Snack

Hormonal changes in your 50s can accelerate muscle loss. That's why a small protein-rich snack before bed—like cottage cheese, Greek yogurt, or a plant-based protein smoothie—can help with nighttime muscle repair and metabolism.

"Protein assists with muscle maintenance, especially when combined with resistance exercise," says Jamie Lee McIntyre, M.S., RDN.

Bonus: Strong muscles also support your balance, mobility, and bone density.

3. Don't Forget to Brush Your Teeth

You might be tempted to slide into bed without brushing—but oral hygiene is more important than ever in your 50s. Gum disease, dry mouth, and even oral cancer are all more common with advancing age, and dental health is now known to be linked with heart disease, diabetes, and overall nutrition. 

Brushing at bedtime stops the accumulation of bacteria and supports whole-body wellness.

And, healthy teeth make eating whole foods—like crunchy nuts and vegetables—so much more enjoyable. 

4. Keep a Glass of Water at Your Bedside

This one habit can make a huge difference. Hot flashes, night sweats, and hormonal fluctuations can dehydrate you as you sleep. 

"Even if you don't wake up, you're likely to start the day dehydrated," says Frances Largeman-Roth, RDN.

Keeping water nearby reminds you to take a few sips of water as soon as you get up. Cold water can also lower your temperature if you experience hot flashes during the night.

5. Take Magnesium Glycinate for Relaxation and Bone Health

Magnesium is essential for sleep, stress reduction, and bone density—and many women aren't getting enough. Magnesium glycinate is one highly absorbed type that promotes relaxation and muscle function.

Studies link more magnesium to improved sleep and stronger bones—especially in key areas like hips and spine.

Talk with your healthcare provider before adding supplements, especially if you're on medications or have an underlying condition.

6. Use Deep Diaphragmatic Breathing

Stress and sleep don't get along—and stress is also a leading cause of heart disease in older women. Even 2–3 minutes of slow, belly-deep breathing before bedtime can slow down your nervous system and get your body ready for sleep.

"This kind of breathwork can help lower cortisol, regulate heart rate, and bring on relaxation," says Brittany Scanniello, RDN.

Try inhaling through your nose for 4 seconds, holding for 4 seconds, and exhaling slowly through your mouth for 6 seconds. Repeat a few times before lights out.

Final Thoughts: Small Nighttime Habits, Big Long-Term Benefits

Life after 50 is all about working smarter—not harder—when it comes to your health. These six nighttime habits can help you:

• Sleep more soundly
• Protect muscle and bone health
• Manage stress and hormone changes
• Enhance hydration and nutrition
• Promote whole-body well-being

Begin with one or two rituals and expand from there. These tiny evening habits can, in time, add up to more robust mornings, improved energy, and a healthier you.

Ready to reshape your nights after 50?

Begin with a mocktail this evening, practice some breathwork, and awaken to a brighter tomorrow.

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