Well + Good

Pulse Check

Go the Eff To Sleep

You know what keeps me awake? A growing body of research that links poor sleep in midlife to a range of conditions from Alzheimer’s to cancer. Quality Zzz’s have evaded me, oh, pretty much since I became a parent. But this news was the nudge I needed to take action. To start: 

• My social media is full of people who swear a certain bedtime snack helps them conk out. It sounds fruity, but I’m willing to try it.  

• Overheating is my worst nightmare, which is why I initially side-eyed this sock tip to stay cool. But it actually works. 

• And, when all else fails, I use this mental trick to help fall back asleep ASAP.

— Anna “Is It Bedtime Yet?” Davies, writer

PSA: Sleep doctors have their preferred methods to fall asleep faster… and the list doesn’t include this pantry staple influencers are obsessed with. 

Well, well, well

What's Making the Rounds

Penélope Cruz thought her doctor was kidding when they explained this lesser-known part of perimenopause.

There are scientific reasons to not scratch that itchy bugbite. Here’s what experts recommend for relief instead.

Always choose the easiest option? Therapists say you could miss out on the benefits of "type 2 fun."

A dietitian shares the easiest way to tell if a food is anti-inflammatory just by looking at it.

Another reason to keep moving: Scientists may have figured out why exercise seems to reverse muscle aging. Say less.

A gastroenterologist and microbiologist share the three everyday items they wash their hands after touching… other than a toilet, duh.

Well Aware

30 Going on 60?

Is it just us, or does it feel like more adults who grew up with AOL screen names are getting diagnosed with cancer? Between James Van Der Beek’s death due to colorectal cancer at 48, Kate Middleton’s remission from an unnamed cancer at 43, Jessie J’s breast cancer diagnosis at 37, and the stories that pop up in group chats all too regularly, many millennials are asking the same question. 

It’s not our imagination. A recent major study used blood samples to determine that younger generations showed a far bigger "age gap" — biological age outpacing actual age — than those born in the 1950s, and that disparity tracked with higher rates of early-onset cancers. (Millennials are now twice as likely to get colorectal cancer as Baby Boomers were at the same age.) It’s news that’s led to what one epidemiologist calls a “critical juncture” in cancer research: Instead of hunting for one villain, scientists now look at how the "exposome" — the combined, cumulative weight of diet, pollutants, pesticides, poor sleep, and other everyday modern-life exposures — impacts disease onset and outcomes.

What to Know:

• The study is a clue... not necessarily a crisis. In one US group, people born in the ’90s had a 92% bigger “biological age” gap than those born in the late ’60s. That doesn’t mean every millennial is secretly 87. But it could help explain why some younger bodies may age faster (and get cancer) earlier than they did in the past.

• Cancer screenings are slowly moving from “clear your calendar” to “can do during lunch.” For some people, colorectal cancer  can now be screened via blood draw. And lab tests that look for signals from 50+ cancers may be on the horizon. 

• Prevention is still your best game plan. Short of moving to a wooden hut off-grid to grow your own everything (we've thought about it too), you can't eliminate most of your environmental exposure, and that's OK. Put your energy where it can move the needle most: better sleep, primarily whole-food and plant-based diets, less alcohol, more movement, and regular screenings.

Brain Trust

I keep hearing about the new sunscreen ingredient set to hit shelves later this year. What's the deal, and do derms really consider it a game changer?

FEATURED EXPERT:

Jacqueline Watchmaker, MD, FAAD

A board-certified dermatologist in Scottsdale, AZ, and a Castle Connolly Top Doctor

"Bemotrizinol is a broad-spectrum UV filter that's been used safely in many countries for more than 20 years but was only recently FDA-approved — the US regulates sunscreen as over-the-counter drugs, which means new UV filters must undergo a more extensive approval process to demonstrate both safety and effectiveness. In many other countries, sunscreens are regulated as cosmetics, allowing new filters to reach the market more quickly. 

One of bemotrizinol’s biggest advantages is its strong UVA protection, which exceeds that of many UV filters currently available in the States. Patients with melasma and other forms of hyperpigmentation may particularly benefit because UVA exposure can worsen pigmentary conditions. People who love sunscreens from Asia and Europe will also likely appreciate products containing this filter — one reason many international sunscreens feel so lightweight and cosmetically elegant is that formulators have access to a wider range of UV filters, giving them greater flexibility to create sunscreens that are both highly protective and pleasant to wear. The approval of bemotrizinol gives US formulators more flexibility to [do the same]."

Just One Thing

Oh, the Iron-y

Over a third of women have low iron stores (aka ferritin levels), but many don't know it. That's because standard bloodwork doesn't always check your reserves, even though an empty tank can leave you exhausted, foggy, and wondering why your workouts suddenly feel harder. Other symptoms are even harder to spot. 

The upside? This is one of those health issues that's often easier to address than to identify. Ask for a ferritin check — it can help fill in the blanks. For many people, targeted dietary changes or supplementation (with a doctor's guidance) is enough to level up in a meaningful way.

Well Reviewed

Fangirling

These fans won't replace AC. But whether you're cooling yourself down or the whole room, they can make a hot day a whole lot more bearable.

Gaiatop

Gaiatop Mini Portable Fan is the best stroller fan.

Aecooly

Aecooly Portable Waist Fan is the best wearable fan.

Dreo

Dreo Tower Fan is the best standing fan.

Vornado

Vornado Flippi V6 is the best compact fan.

Here’s the full list of the best fans, according to experts.

Well Fed

Al Fresco Eats 

You don’t need to choose between a protein bar at the bottom of your tote bag or overpriced fries. These snacks are packable and great for a picnic, day at the beach, or any other outdoor adventures.

• Salad in a jar. The key here is to layer in such a way that your dressing plays nicely with your other ingredients until you’re ready to shake things up. 

• Pasta “chips” with a Greek yogurt protein dip. We didn’t know we could love pasta more… until we put it in the air fryer. Our tip? Use lentil or chickpea versions for an extra fiber boost. 

• Protein pinwheels. Sandwiches get soggy, which is why we suggest you take this alternative for a spin instead — they travel well and disappear fast.

No Notes

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Written by Anna Davies. Edited by Jordan Galloway and Margaret Wheeler Johnson.
Fact-checked by Jordan Mamone and Sara Tardiff.