Saturday, August 29, 2026

6 Things People Over 50 Should Know About Optimizing Sleep

From everydayhealth.com 

If getting a good night’s sleep seems harder than it used to be, you’re not imagining it. 

Adults over 50 frequently report getting less sleep — and often find themselves waking earlier, sleeping more lightly, or getting up several times throughout the night.
Although these changes become more prevalent with age, experts caution against accepting them as inevitable. Despite the common misconception that older adults require less sleep, most still need seven to nine hours nightly to support overall health and well-being.
“While older adults may find it harder to obtain adequate sleep, the biological need for sleep does not significantly decrease as you age,” says Saema Tahir, MD, a board-certified sleep medicine physician and pulmonologist with a private practice in New York City. “Changes in sleep duration and quality are common with age, but should not be considered simply ‘normal’ or ignored — they carry real health consequences.” Poor sleep has been linked to a higher risk of heart disease, cognitive decline, and mental health conditions like depression.

Fortunately, understanding age-related biological changes — including shifts in metabolism, hormones, and the body’s internal clock — can help you take steps to improve your sleep and support healthy aging. 

                                                                                                                                                                                            iStock

1. Metabolism Changes Can Interfere With Sleep — Support Both With Healthy Daily Habits

As you age, your metabolism naturally changes. Muscle mass tends to decline, fat distribution shifts, and age-related changes in fat tissue can contribute to insulin resistance, which makes it harder for the body to regulate blood sugar efficiently.
Your metabolism is also closely linked with sleep. Poor or insufficient sleep can disrupt blood sugar regulation, appetite hormones, and other metabolic processes — potentially contributing to insulin resistance and weight gain. In turn, metabolic conditions such as obesity and type 2 diabetes are commonly linked to sleep disorders like obstructive sleep apnoea. Over time, this can create a cycle in which poor sleep contributes to poorer metabolic health, which may further interfere with healthy sleep.
Healthy daily habits can support both sleep and metabolic health. Regular physical activity, for example, supports healthy aging and may also help improve sleep quality and sleep efficiency in older adults.

“What I really emphasize is that no hack, pillow, or supplement will fix sleep,” Dr. Tahir says. “Eating your last meal at least three hours before bed, reducing refined carbohydrates and alcohol, and maintaining physical activity all have evidence supporting improved sleep quality through metabolic pathways.”

2. Melatonin Naturally Declines With Age, but You Can Still Strengthen Your Body’s Sleep Signals

Melatonin is a hormone that helps regulate your body’s internal clock by signalling when it’s time to feel sleepy. Its production is closely tied to light exposure, rising in response to darkness to promote sleepiness and falling with morning light to help you wake up.
Beginning around age 40, the body gradually produces less melatonin at night, and the timing of its release may also shift — making it harder to fall and stay asleep.
Rather than relying on melatonin supplements alone, which can interfere with medications and cause daytime drowsiness in older adults, experts recommend strengthening your body’s natural sleep signals through light exposure and daily routines.

“Get bright outdoor light during the day, especially in the morning, and keep your evenings dim and relaxing by reducing bright screens and overhead lights close to bedtime,” says Junxin Li, PhD, RN, an associate professor at Johns Hopkins School of Nursing in Baltimore, who researches the impact of aging on sleep. “A regular sleep-wake schedule, consistent meal timing, and limiting alcohol near bedtime can also support the circadian system.”


3. Addressing Hormonal Changes Can Help Relieve Sleep Issues in Menopause and Beyond

Menopause affects more than reproductive health.

For many women, declining oestrogen, which helps regulate body temperature, and progesterone, which has sleep-promoting effects, can contribute to night sweats, night-time awakenings, and difficulty falling asleep. Mood changes and other menopause-related symptoms can further disrupt sleep. And these sleep issues may persist years after your final menstrual period.

“Often what happens is that hormonal changes and other symptoms, like hot flashes, first cause insomnia to develop during menopause,” says Philip Gehrman, PhD, a professor of clinical psychology in psychiatry at the Hospital of the University of Pennsylvania in Philadelphia, and a behavioural sleep medicine research expert who has researched sleep disorders in older adults. “But then the insomnia takes on a life of its own, persisting into the postmenopausal period.”

Dr. Gehrman suggests tailoring sleep strategies to symptoms. For night sweats, consider tactics like keeping your bedroom cool, choosing lightweight bedding and sleepwear, and discussing persistent symptoms with your healthcare provider. Treatments like cognitive behavioural therapy for insomnia (CBT-I) involve working short-term with a healthcare professional to work on your bedtime routine and other sleep-related behaviours and can help improve sleep over time.
Hormone therapy (HT) may also promote better sleep for some women during perimenopause or menopause by reducing sleep disruptors like hot flashes and night sweats.

4. If You’re Getting Less Deep Sleep Than You Used to, Focus on Sleep Quality

The structure of your sleep naturally changes with age. Beginning in midlife, adults gradually spend less time in deep, slow-wave sleep — the sleep stage most associated with physical recovery and feeling refreshed — and may wake more often throughout the night.
This shift is thought to stem, in part, from age-related changes in the brain’s sleep-regulating neurons, Tahir explains. Research suggests that aging can weaken the body’s internal clock and its ability to build up the pressure needed to sleep, which contributes to earlier and more fragmented sleep. As a result, even spending enough hours in bed can leave you feeling tired the next day.
Although researchers haven’t identified an evidence-backed way to restore the deep sleep lost with aging, healthy habits can help you get more restorative sleep. Exercise may promote deeper sleep, while limiting alcohol near bedtime and treating sleep disorders can prevent disruptions that fragment sleep.
Many older adults can train their brains for more effective sleep. Gehrman says CBT-I uses behavioural strategies to train the brain to associate the bed with sleep rather than wakefulness and establish a more consistent sleep-wake pattern.

“Cognitive behavioural strategies can help reduce time spent awake — including keeping a regular sleep and wake schedule, winding down before bed, and getting out of bed to do relaxing activities if you’re unable to sleep,” he adds. 

5. Cortisol Level Shifts Can Be Managed With Stress Relief Techniques

Cortisol, a main stress hormone, normally follows a daily cycle — dropping at night to promote sleep and rising in the morning to wake you up. For some, this rhythm may become altered during menopause, prompting higher evening cortisol levels that can contribute to difficulty falling asleep or night-time awakenings.
To support a healthy cortisol rhythm for sleep, Li underscores the importance of sticking to a set bedtime and prioritizing stress management in your daily routine.

“A calming wind-down routine before bed — such as slow breathing, meditation, gentle stretching, reading, or other relaxing activities — can help signal safety and reduce night-time alertness,” Li says. “It’s also helpful to avoid stressful work, intense conversations, news, TV shows, or problem-solving right before bed.”

6. Bladder Changes Can Be Mitigated by Tweaking Your Fluid Intake

Getting up to use the bathroom more than once, known as nocturia, is a common reason adults over 50 wake up during the night.
Age-related changes in the bladder and kidneys can increase night-time urine production, making bathroom trips more frequent.
Shifts in hormones that regulate fluid balance, along with medical conditions that are common with age, like an enlarged prostate and obstructive sleep apnoea, can also contribute to nocturia.
Waking once or twice a night to pee definitely interrupts sleep, but simple lifestyle tweaks and treating underlying medical conditions can provide relief.

“Nocturia is one of the most common causes of sleep fragmentation in this age group,” Tahir says. “Evidence-based strategies include restricting fluids after 6 p.m., reducing caffeine and alcohol intake, treating underlying contributors like prostate or bladder issues, and timing any diuretic medications to the morning rather than evening.”

7 Common Places Psoriasis Can Develop on Your Body

From health.com

AT A GLANCE

  • Psoriasis can affect any part of your skin. Sometimes it can affect multiple parts of your body.
  • Your elbows, knees, trunk, and scalp are among the most common areas where psoriasis develops. It can also affect your palms, soles of the feet, nails, face, and genitals.
  • Certain areas of the body may be harder to treat with traditional psoriasis creams or gels, and you may need to explore other treatment options.

Psoriasis can affect almost any part of your skin. Sometimes the skin condition can affect multiple areas of the body at once or different areas over time. Could the changes on your skin be a new patch of psoriasis? Here are some places on the body where psoriasis is particularly common. (And keep in mind, the location of your psoriasis could dictate the kind of treatment that’s best for you.)

1. Elbows and Knees

Your elbows and knees are common spots for the most common kind of psoriasis, called plaque psoriasis. It leads to itchy, painful, red patches of skin that are covered by silvery-white scales. 

Usually, these patches are found in a symmetrical pattern on the outside of your knee or the outside of the elbow, called the extensor surfaces. These areas may be particularly prone to breakouts because they are exposed to more friction than other parts of your skin.

Treatment: Topical (applied directly to the skin) treatments typically work well. But based on how severe the psoriasis is, you may need different types of medication, such as oral medication, biologics, or light therapy.

2. Trunk, Arms, and Legs

People can commonly have psoriasis in areas that cover a large percentage of their skin, such as the chest, abdomen, back, arms, and legs. Most often, this is the plaque kind of psoriasis. Some people might get a kind of psoriasis called guttate psoriasis in these regions, which causes small red dots.

Treatment: Prescription creams, like vitamin D creams, corticosteroid creams, or coal tar creams, are not as effective when psoriasis affects large portions of the body. Instead, you might need treatment that you take orally or via an injection.

3. Scalp 

Around half of people with psoriasis have symptoms affecting their scalp, such as silvery-white scaly patches, itching, and pain. The scalp is one of the first places people typically experience psoriasis symptoms. However, it might not be diagnosed at first, as it’s often first mistaken for severe dandruff (seborrheic dermatitis). It is especially associated with psoriatic arthritis.

Treatment: Some people see improvements with therapeutic creams that are applied directly. However, some people find it difficult to apply the creams to their scalp, and some don’t like the way these creams look cosmetically. So, scalp psoriasis is sometimes undertreated.

4. Face

Although not as common as in other regions, up to half of people with psoriasis may have some psoriasis symptoms on their face at some point. Psoriasis can appear on any part of your face. 

Psoriasis on the face may interfere with the typical things you need to do with the muscles of your face, like chew. People with facial psoriasis also tend to have more severe psoriasis symptoms overall.

Treatment: Facial psoriasis may be more difficult to treat than psoriasis in some other parts of the body because the skin there is quite delicate. For example, it’s important not to overuse strong corticosteroid creams on your face.

5. Nails

About 40-50% of people with psoriasis have symptoms that affect their nails. It is especially associated with psoriatic arthritis.

Nail involvement in psoriasis can cause various nail changes, such as:

  • Rough nails
  • Brittle nails that are prone to crumbling
  • Nail pitting (small dents)
  • White discoloration
  • Red spots on your nails
  • Separation of the nail from the underlying nail bed 

Treatment: Topical medications are often not very effective at treating nail psoriasis. Injections into the nail or oral therapies may work better.

6. Palms of the Hand and Soles of the Feet

Psoriasis affects the palms of the hands or the soles of the feet in around 15% of people with the skin condition. Another word for this is palmoplantar psoriasis. It can look like plaque psoriasis, but some people get bumpy pustules.

Psoriasis that affects these parts of the body can particularly interfere with your day-to-day activities and quality of life.

Treatment: You can try some of the same topical treatments that are used for psoriasis in other places. However, certain medicated creams might not be as effective where the skin is thick, like calluses on your feet.

7. Skin Folds

Sometimes psoriasis affects areas where your skin folds together, like in your armpit, beneath your breasts, around your anus, around your belly button, or around your ears. It can also affect the external genitalia, especially in males. This type of psoriasis is called inverse psoriasis or intertriginous psoriasis.

Experts used to think that this kind of psoriasis was rare, but it’s now believed to affect about 20-30% of people with psoriasis. Usually, the areas are moist and shiny, not with the whitish scales seen in plaque psoriasis. The areas are usually clearly outlined and symmetric on both sides, with intense itchiness.

Sometimes it’s hard for healthcare providers to distinguish psoriasis in these areas from other kinds of skin conditions that can cause irritation in skin folds.

Psoriasis that affects the genitals is often especially bothersome. It can lead to embarrassment and shame, negatively impacting personal relationships. Instead of smooth and red, psoriasis here is sometimes more like the itchy white flakes of plaque psoriasis.

Treatment: Because the skin folds and sensitive areas have thinner skin, the strongest steroids are not best. Instead, non-steroidal topical medications may be safer for these areas. Your provider may also recommend that you use a powder to keep any lesions in the skin folds dry. If kept moist, you could be at risk for a fungal infection.

https://www.health.com/where-psoriasis-can-develop-12030341 

Thumbs up: New thumb joint replacement surgery relieves arthritis pain

From uchicagomedicine.org

The osteoarthritis pain in Mary Wolf’s left thumb was so sharp and intense, it sometimes woke her up in the middle of the night.

It throbbed when she tried to grip or pinch things, making two of her favourite activities — cooking and knitting — nearly impossible.

Daily tasks were also tough: To close a sandwich bag, she would have to tuck it under her left arm and use her “good” right thumb to help zip it shut.

Steroid shots every four months brought temporary relief over a period of three years, but they became less effective over time.

“The pain was ridiculously impacting my life,” said Wolf, 63, a retired fifth grade teacher.

Last spring, Wolf found new hope.

Jeffrey G. Stepan, MD, MSc, her orthopaedic surgeon at the University of Chicago Medicine, became one of only a few hand surgeons in the United States to train on an innovative new implant surgery that replaces a patient’s arthritic thumb joint with a small, prosthetic version.

When the surgery became available at UChicago Medicine in May 2026, Wolf didn’t hesitate.

“I said, ‘Sign me up,’” she said. “I had to do something drastic to change this.”

How does a thumb osteoarthritis implant work?

Thumb osteoarthritis, which causes joint pain at the base of the thumb, is a common condition that affects millions of Americans. It occurs when the protective cartilage that cushions the end of the bones wears away, causing bones to rub against one another.

It’s most common in people over age 50, and it affects women more often than men, according to the American Society for Surgery for the Hand, a medical specialty society.

Treatment starts with a thumb brace, hand therapy and steroid injections.

If the thumb pain persists, patients may choose to have thumb carpometacarpal joint trapeziectomy — a surgery that involves removing the arthritic joint. Although the surgery is effective and has high satisfaction rates, recovery can be painful and take 6 to 9 months, Stepan said.

Meanwhile, doctors in Europe have been performing a simpler and more efficient version of this surgery, using an implant called TOUCH CMC 1 Prosthesis, since 2018.

“Instead of removing the arthritic joint, they were replacing the joint with this implant,” Stepan explained.

Patients who had this implant were pain-free and regained thumb movement in less than six weeks, Stepan said. But the implant, which uses a ball-and-socket design, wasn’t approved for use in the U.S.

When Stepan heard that the U.S. Food and Drug Administration was going to approve this implant, he flew to France in April 2026 to learn how to do the surgery. He is one of only a handful of surgeons in the U.S. who are trained and approved to perform this surgery.

Thumb osteoporosis joint replacement surgery ‘absolutely life-changing’

Wolf had her surgery at the University of Chicago Medical Center in Hyde Park on May 20, 2026, and she was in and out of the hospital in less than five hours.

She received twilight anaesthesia and a nerve block in her shoulder, so she didn’t have feeling in her left arm for 24 hours. But she experienced no side effects. She wore a splint to immobilize her thumb for two weeks, but she was able to move it in “teeny circles” without pain just two days after the surgery.

“I haven’t had any pain since that first night,” she said. “The surgery was absolutely life-changing.”

Since then, Wolf has resumed her cooking and blanket-knitting project.

Stepan, who performed his third thumb osteoporosis joint implant surgery in June, said the option is available for anyone who has struggled with pain in the base of their thumb and wasn’t helped by standard treatments.

“Patients are quickly getting back their strength and getting back their motion,” he said. “Everyone’s been doing really well.”

 https://www.uchicagomedicine.org/forefront/orthopaedics-articles/new-thumb-joint-replacement-surgery 

Thursday, August 27, 2026

How to Reduce Your Chance of Prostate Cancer Recurrence

From everydayhealth.com

Prostate cancer can return if some cancer cells survive treatment, and it’s normal to feel concerned about this possibility. “Many people worry that a recurrence is entirely out of their control,” says Elisabeth Heath, MD, chair of the department of oncology at Mayo Clinic in Rochester, Minnesota.

But while no lifestyle change can guarantee against prostate cancer recurrence, healthy habits can improve your overall health and quality of life, says Dr. Heath. Some habits can decrease inflammation in your body, which helps protect against cancer development.

“Every patient's situation is different, so it's important to work with your healthcare team to develop a plan that's right for you,” says Heath.

Everyday Health

Keep Up With Your Follow-Up Appointments

The most important step for preventing prostate cancer recurrence is to follow your treatment and follow-up plan, says Heath. “Keep all scheduled appointments, have recommended PSA blood tests, and tell your healthcare team about any new symptoms.”

Returning prostate cancer may cause no symptoms, but regular prostate-specific antigen (PSA) blood tests can catch recurrence early.
If you do have symptoms, they may include:
  • Blood in your urine
  • Inability to hold urine in
  • Back or bone pain
  • Fatigue and weakness
  • Unplanned weight loss
Tell your provider if you notice any of the symptoms above.

Follow a Healthy, Balanced Diet

Eating a healthy, balanced diet may help lower your risk of prostate cancer returning. “Diet can significantly impact the risk of prostate cancer recurrence by reducing inflammation, managing hormone levels, and providing protective antioxidants,” says Nitin Yerram, MD, the co-director of urologic oncology at Hackensack University Medical Center in New Jersey.

Dr. Yerram also recommends eating a variety of these healthy foods:

Research suggests that a diet high in whole milk and high fat dairy products can also increase the risk for prostate cancer recurrence, so limiting your fat intake may offer some protection.

“Limit or avoid foods high in saturated and trans fats, including red and processed meats, high-fat dairy products like whole milk and cheese, and sugary drinks or highly processed foods that can lead to weight gain,” says Yerram.


Exercise Regularly

Regular exercise after a prostate cancer diagnosis may increase survival, according to research. “Physical activity works in several ways to create an environment in the body that is less hospitable to cancer growth,” says Yerram.
Exercise protects against cancer through:
  • Lower chronic inflammation
  • Increased immune system ability to find and destroy cancer cells
  • Healthy weight maintenance
  • Improved sensitivity to insulin
Physical activity also helps improve bone strength when prostate cancer treatment weakens them. Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous exercise per week, plus strength training two days a week.
Before you start exercising, ask your healthcare provider about any limitations. They can help you develop an activity plan that starts slow and builds to your goal.

Avoid Smoking and Limit Alcohol

To lower your risk of prostate cancer recurrence, limit alcohol consumption and quit smoking, says Yerram. Research shows that people who smoke after a prostate cancer diagnosis have a higher risk of recurrence.
Alcohol causes damage to several organs and makes your immune system weaker. Try to limit your alcohol intake to two or fewer drinks per day. While research on alcohol is evolving, the World Health Organization says drinking less or not at all is better for your health. If you would like help to quit smoking, ask your provider for their recommendations, or visit smokefree.gov for free resources.

Manage Other Health Conditions

Stay at a healthy weight and get treatment for other medical conditions, like diabetes or high blood pressure, says Heath.

Here’s how these conditions can raise your risk:

High Blood Pressure Experts think high blood pressure may boost inflammation in your prostate. Inflammation has been linked to repeated tiny injuries in the prostate, which may then develop into cancer in some men.
Diabetes People with diabetes have a higher risk of prostate cancer recurrence. High levels of sugar in your blood may help cancer grow.
Obesity Some research suggests prostate cancer cells may use excess fat to help them grow. And obesity has been linked to more aggressive types of prostate cancer.
Mental Health A research study of over 10,000 men who were diagnosed with depression and prostate cancer found that they had a lower risk of prostate cancer recurrence if they took antidepressants. Those with depression who did not take antidepressants were 34 percent more likely to experience recurrent prostate cancer. Scientists do not yet understand why — it may be an indirect effect — but these findings stress the importance of mental health.

Your healthcare team can help you manage other conditions to lower your risk of prostate cancer recurrence.

Get Enough Sleep

When you don’t get enough quality sleep, stress hormones like cortisol can increase. This hormone can lead to more inflammation and make it easier for prostate cancer to grow. Try to get at least seven hours of sleep each night.
Set the stage for good sleep by adopting some healthy sleep habits like these:
  • Create a soothing pre-bed routine with no screens and dimmed lights.
  • Try to go to bed and wake up at the same time every day, even on days off.
  • Make your sleeping space comfortable, cool, dark, and quiet.
  • Avoid alcohol, caffeine, and heavy meals too close to bedtime.
  • Add outdoor physical activity to your days.

If you follow these sleep habits but still have trouble sleeping, tell your provider, who can help you troubleshoot your sleep.