Sleep is essential for the health and well-being of children, adolescents, and adults. Quality sleep supports emotional well-being, metabolic health, cognitive function, mental health, and cardiovascular and cerebrovascular health. Additionally, getting sufficient, high-quality sleep helps reduce the risk of fatigue-related accidents and injuries, such as motor vehicle accidents and workplace incidents.
Recommended Sleep Duration
The American Academy of Sleep Medicine (AASM) and the Sleep Research Society (SRS) recommend that adults aim for at least 7 hours of sleep each night to promote optimal health. Similarly, the National Sleep Foundation (NSF) advises adults to get 7 to 9 hours of sleep per night, with older adults requiring 7 to 8 hours.
Prevalence of Sleep Disorders and Mental Health Impacts
About one-third of the population experiences insomnia symptoms, such as difficulty falling or staying asleep. Additionally, 4% to 26% of individuals report excessive sleepiness, and 2% to 4% have obstructive sleep apnea. Insomnia is associated with a significantly increased likelihood of mental health issues; individuals with insomnia are 10 times more likely to experience clinically significant depression and 17 times more likely to experience anxiety compared to those without insomnia. Poor sleep is also linked to post-traumatic stress, eating disorders, and psychosis spectrum experiences, such as delusions and hallucinations.
Improving sleep Quality
Improving sleep quality benefits mental health, and research reports that sleep plays a causal role in mental health challenges. Better sleep positively affects future mental health, even those without clinical symptoms.
Strategies for Improving Sleep Quality
- Creating a relaxing sleep environment
- Limiting daytime naps
- Managing stress and worries
- Being mindful of food and drink choices
- Sticking to a consistent sleep schedule
- Incorporating physical activity into daily routines.
How to Decrease High Cholesterol LevelsHigh cholesterol (hypercholesterolemia) refers to elevated levels of cholesterol in the blood, especially low-density lipoprotein cholesterol (LDL-C)—which is widely regarded as a key modifiable risk factor for atherosclerosis and cardiovascular disease (CVD). LDL-C can deposit in arterial walls, forming plaques that narrow arteries and increase the risk of heart attack and stroke. Meanwhile, high-density lipoprotein (HDL-C) is considered “good” cholesterol because it helps transport cholesterol away from the arteries to the liver for excretion. Several factors can increase the level of cholesterol in the blood, as indicated below
Factors That Contribute to Elevated Cholesterol
- Poor diet
- Lack of Physical Exercise
- Excess body weight
- Smoking increases cholesterol profile, and excessive alcohol increases triglycerides
- Genetic traits
- Chronic stress and poor sleep
- Diet low fiber
To decrease high cholesterol in the blood, it is important to make positive changes to health behaviors by following the strategies below:
Strategies to Decrease High Cholesterol Levels
- Reduce intake of saturated and trans fats, and substitute with MUFA and PUFA-rich foods such as fatty fish(Salmon and Mackerel), olive oil/canola oil, Avocado/nuts
A study by Okobi et al. (2023) found that an avocado-rich diet can lower total cholesterol (TC) and low-density lipoprotein (LDL) levels.
- Increase consumption of food high in soluble fiber, such as oats, fruits, apples, and legumes.
- Regular aerobic exercise for 150 minutes/week lowers LDL and triglycerides and improves HDL.
- Losing excessive weight will improve LDL profiles.
- Quitting smoking will improve cardiovascular health and HDL levels
The Health Risk Hiding In Your Light Switch and How to Prevent ItLight at night (LAN) refers to the use of artificial or natural light during nighttime hours for visibility purposes.
Deprato et al. (2025) reports that approximately 80% of the global population is exposed to light-polluted skies, and LAN is now considered a major environmental pollutant. Sources include streetlights, vehicles, homes, industries, and even atmospheric reflections.
LAN disrupts the body’s circadian rhythm, the internal 24-hour clock regulated by the brain’s suprachiasmatic nucleus. When artificial light interferes with natural dark–light patterns, it delays the circadian clock and sleep-wake cycle, leading to melatonin suppression, sleep disturbances, and an increased risk of various diseases (Deprato et al., 2025). Blue-rich and bright LED lights cause the most significant disruption (Deprato et al., 2025). The study reports that LAN exposure is linked to higher rates of depression, bipolar disorder, anxiety, and other severe mental disorders, likely due to circadian misalignment, sleep deprivation, and changes in brain chemicals such as serotonin and dopamine.
Implications:
1.The findings suggest that light pollution and artificial light exposure at night are not only environmental/visual concerns but also have mental health implications.
2. Encourages rethinking nighttime habits — including screen use before bed, bedroom lighting, blackout curtains, and managing exposure to streetlights or indoor lights at night.
3.The implications of light at night may vary by culture or by groups
4. Designing homes and neighborhoods that minimize intrusive nighttime lighting in bedrooms, promoting lighting standards that consider human health
Prevention/ Mitigation strategies
1.Reduce screen time before bed: Use “night mode” or blue-light filters on devices, dim the brightness, and avoid stimulating content.
2. Improve bedroom lighting: Use blackout curtains, turn off or dim indoor lights, remove bright electronic indicators, and opt for warm, low-intensity lighting in the evening.
3. Maintain a consistent sleep–wake schedule: Even if artificial light is present, a regular circadian rhythm helps mitigate disruptions.
4. Use lighting design for sleep: In the evening, switch to warmer (red/orange) wavelengths; avoid bright overhead white/blue light late at night.
5.Monitor and adjust ambient outdoor lighting: If streetlights are intrusive, consider using blackout curtains or an eye mask; if indoor lighting spills into the night, turn off non-essential lights.
Source: https://doi.org/10.1016/j.scitotenv.2025.179188
Four Major Diseases linked to smokingAccording to the Centers for Disease Control and Prevention (2021), Cigarette smoking damages almost every organ in the body, leading to numerous diseases and overall health decline. In the United States, smoking is responsible for over 480,000 deaths each year, nearly one in five deaths. For women, smoking can make it more difficult to conceive and can adversely affect a baby’s health before and after birth. In men, smoking can reduce sperm quality, decreasing fertility and increasing the risk of congenital disabilities and miscarriage. Smoking also harms oral health, potentially leading to tooth loss. Moreover, it increases the risk of cataracts, which cloud the eye’s lens and impair vision. It can cause age-related macular degeneration (AMD), damaging a small spot near the retina’s center needed for central vision. Additionally, smoking is a risk factor for type 2 diabetes mellitus and can complicate its management, with active smokers having a 30-40% higher risk of developing diabetes compared to nonsmokers.
The four major diseases linked to smoking are
- Cardiovascular Diseases
- Increased mortality rates due to smoking.
- Elevated risk of ischemic heart diseases.
- Respiratory Conditions
- Smoking is a primary cause of chronic respiratory deaths.
- Increased risk of respiratory diseases and tuberculosis.
- Stroke
- A Study reports a Positive correlation between smoking prevalence and stroke-related deaths.
- Lung Cancer
- Study reports there is a higher likelihood of lung cancer with increased daily cigarette consumption.
Key Strategies to Cope with StressStress has a significant impact on overall health, playing a crucial role in the development of various diseases and placing a substantial strain on the healthcare system (Shchaslyvyi et al., 2024). It is closely linked to numerous long-term health problems, especially cardiovascular conditions, which are often worsened by daily psychosocial pressures like job-related stress (Shchaslyvyi et al.,2024) It is essential to understand the healthy ways to cope with or manage stress.
Various strategies recommended according to the CDC (2025)
- Take Care of Your Mind
Limit news and social media exposure: Excessive exposure to harmful or distressing news can exacerbate stress.
Make time to unwind: Incorporate relaxation practices such as deep breathing, stretching, or meditation.
Keep a journal: Writing can help you process emotions, reflect on your thoughts, and release tension.
Spend time outdoors: Whether you are being active (walking, hiking) or just relaxing outside, nature can be a calming presence.
Practice gratitude: Regularly noting things you are grateful for helps improve emotional well-being.
Connect with others: Talking to trusted friends, family, or community/faith-based groups provides support.
- Take Care of Your Body
Get enough sleep: The CDC recommends 7 hours or more per night for adults and suggests maintaining a consistent sleep schedule.
Move more: Physical activity is one of the most effective ways to reduce stress; even small amounts can help.
Eat well: A balanced diet (fruits, vegetables, lean proteins, whole grains, low-fat dairy) supports both physical and mental health.
Limit alcohol and avoid substance misuse: Moderating alcohol intake, avoiding illegal drugs, and not misusing prescription medication are essential.
Avoid tobacco: Smoking, vaping, and the use of other tobacco products can worsen stress or its effects.
Stay up to date with healthcare: Regular check-ups, screenings, and vaccinations help you maintain your physical health — which can help buffer stress.
- Integrate Physical and Mental Health
The CDC emphasizes that mental well-being and physical health are closely linked. Regular physical activity is not only good for the body but also supports emotional resilience.
It encourages finding a “right combination” of coping techniques that work for you — not everyone copes the same way.
- Know When to Seek Extra Support
The CDC notes that while stress is everyday, chronic stress (long-term) can lead to serious health problems.
If you’re struggling to cope or stress is affecting your daily life, it’s okay to reach out for help. They list resources, including crisis lines.
Sources
CDC. (2025)
International Journal of Environmental Research and Public Health, 21(8), 1077–1077. https://doi.org/10.3390/ijerph21081077
Male Health and Prostate DiseasesThe prostate is a small, walnut-sized, shaped organ below the bladder and in front of the rectum. The main functions are to create fluids for semen and force semen through the urethra during ejaculation. It is usual for the prostate to get larger as one age. Because of the location just below the bladder and in front of the rectum, also wrapping around the upper part of the urethra, the tube that carries urine from the bladder out of the body, it means abnormal prostate conditions can affect urination and sexual function. The prostate is prone to three main conditions, which are Prostatitis, an infection or inflammation of the prostate gland; Benign prostatic hyperplasia (BPH), an aging-related enlargement of the prostate gland; Prostate cancer, the growth of cancerous cells inside the prostate, which may break out of the gland and affect other parts of the body.
Prostatitis
This is the inflammation (swelling) of the prostate gland, and common causes include infection (usually bacteria), injury, or an immune system disorder. The symptoms may include the inability to urinate, Painful or difficult urination, and painful ejaculation, accompanied by fever, Blood in the urine (hematuria), and Severe discomfort or pain in the pelvic area or genitals.
The Risk factors for prostatitis include:
Previous prostatitis, Infection of the urinary or reproductive system, HIV infection or AIDS, Use of a tube inserted into the urethra to drain the bladder (urinary catheter), and Diagnostic sampling of prostate tissue (biopsy).
Laboratory tests for Prostatitis include Urinalysis, urine microscopy/culture/sensitivity, HIV, measurement of Prostatic specific antigen levels in the blood, Scan, etc.
Benign prostatic hyperplasia (BPH)
The prostate will almost certainly get larger increasing age. A small amount of prostate enlargement is present in many men over age 40 years of age. More than 90% of men over age 80 have the condition. It’s not clear why it happens, but it may be linked to the decline in the male sex hormone testosterone with aging. This enlargement is a condition called benign prostatic hyperplasia (BPH). The key word is benign. BPH has nothing to do with cancer and doesn’t increase the risk of prostate cancer. It can make urination and ejaculation difficult because as the prostate grows, it presses on the urethra. That interferes with the flow of urine and the release of ejaculate during orgasm. In less than half of all men with BPH, symptoms may include dribbling at the end of urinating, Inability to urinate (urinary retention), Incomplete emptying of the bladder, Incontinence, needing to urinate two or more times per night, Pain with urination or bloody urine (these may indicate infection). Slowed or delayed the start of the urinary stream, straining to urinate, Strong and sudden urge to urinate, and Weak urine stream.
The Link between BPH and Sexual Problems
Scientists aren’t sure why, but they agree that the worse the BPH symptoms are, the more likely an individual is to have sexual issues such as reduced sex drive, trouble keeping an erection, and less sexual satisfaction. It may have something to do with genetics or age. It’s also possible that the sleeplessness or anxiety that can come from an enlarged prostate makes sexual problems worse.
Laboratory Test for BPH.
A digital rectal exam is usually done to feel the prostate gland. Urine flow rate is monitored, Urinalysis to check for blood or infection, Urine culture to check for infection, Prostate-specific antigen (PSA) blood test to screen for prostate cancer, Cystoscopy, Blood urea nitrogen (BUN) and creatinine tests to check for reduced kidney function.
Risk Factors for BPH include;
- Age – symptoms start manifesting by age 50 to 60 in 60% of men.
- Unhealthy diet- daily consumption of a diet high in red or processed meat, saturated fats, and dairy products can increase your risk for prostate problems. Sodium (salt), Alcoholic and caffeinated beverages like coffee, tea, and soda can also increase your risk due to being diuretics that increase urine production.
- Type 2 diabetes, poorly managed Hypertension, and other heart diseases, Smoking, obesity, and a Sedentary lifestyle are common risk factors.
- Prostatitis
- Family history/genetics
- Frequent Urinary Tract infection (UTI)
Prostate Cancer
Cancer is a disease in which abnormal cells divide uncontrollably and destroy body tissue, in the case of prostate, abnormal prostate cells continue to grow until it has destroyed normal body tissues around and beyond the prostate. Prostate cancer usually develops slowly, so there may be no signs for many years. Symptoms of prostate cancer do not usually appear until the prostate is large enough to affect the tube that carries urine from the bladder out of the penis (urethra). When this happens, one may notice things like increased need to pee, straining while peeing, a feeling that the bladder has not fully emptied. Causes of prostate cancer are largely unknown. However, certain things can increase the risk of developing the condition.
Risk factors for Prostate cancer include;
- Age: The chances of developing prostate cancer increase as one gets older. Most cases develop in men aged 50 or older. Prostate cancer risk begins to rise sharply after age 55 years and peaks at age 70–74, after which it starts to decline. For reasons not yet understood, prostate cancer is more common in black men and less common in Asian men.
- Men whose fathers or brothers were affected by prostate cancer are at slightly increased risk themselves.
- Other risk factors include Obesity, Smoking (increases steroid hormone production such as DHT, and estrogen), High levels of pesticides, excessive consumption of dairy products (milk, yogurt, cheese, lactose-free milk, and fortified soy milk and yogurt), excessive red meat consumption, Saturated fat, and Sedentary lifestyle.
Beneficial Foods to Eat
A diet rich in fruits, vegetables, and healthy fats, such as the Mediterranean diet, may benefit health. Salmon, rich in healthy fats that contain omega-3 fatty acids, helps prevent and reduce inflammation within the body, and other cold-water fish, such as sardines and trout, are also rich in these fats.
Tomatoes: Tomatoes are packed with lycopene, an antioxidant that may benefit prostate gland cells. Cooking tomatoes, such as in tomato sauce or soup, helps to release the lycopene and make it more readily available to the body. Berries: Strawberries, blueberries, raspberries, and blackberries are excellent sources of antioxidants, which help to remove free radicals from the body. Free radicals are the byproducts of reactions that occur within the body and can cause damage and disease such as concern over time.
Broccoli: Broccoli and other cruciferous vegetables, including bok choy, cauliflower, Brussels sprouts, and cabbage, contain a chemical known as sulforaphane. This is thought to target cancer cells and promote a healthy prostate.
Nuts: Nuts are rich in zinc, a trace mineral. Zinc is found in high concentrations in the prostate and is thought to help balance testosterone and DHT. Besides nuts, shellfish and legumes are also high in zinc.
Citrus: Oranges, lemons, limes, and grapefruits are all high in vitamin C, which may help to protect the prostate gland.
All these are vital in addition to exercises to strengthen the pelvic floor muscles, such as brisk walking, Kegel exercise, and moderate strength training.
(Written by Ebenezer Dic-Ijiewere PhD.)
Seven ways to create a meaningful impact on the health and well-being of othersOur connections with family, friends, and colleagues are crucial. Individuals who have strong social connections and supportive relationships are more likely to adopt healthy lifestyles and effectively cope with stress, anxiety, and depression, especially during difficult times. A supportive network of family members, close friends, and colleagues provides a sense of belonging and emotional support.
Ways to create meaningful impacts are;
1.Showing kindness: Providing a listening ear, checking in on them, offering assistance, or simply sharing a smile can profoundly influence the overall well-being of others.
2. Promoting physical activity: Encouraging others to participate in physical activities such as organizing sports events, walking or running together, or engaging in group activities can enhance physical and social well-being.
3. Spreading awareness and education: Educating others about healthy lifestyle choices, including proper nutrition, exercise, and stress management, can empower them to make positive life changes.
4. Promoting a healthy diet: Sharing recipes, discussing healthy eating habits, organizing cooking classes, and advocating for nutritious foods can encourage healthier dietary choices.
5. Supporting access to healthcare: Being present for others during difficult times is crucial and can significantly improve their lives. Providing transportation to healthcare facilities encourages them to seek professional help when needed, and assisting with paperwork can make access easier.
6. Advocating for policy changes: Supporting policies and initiatives that promote public health, such as mental health services, water regulation, and access to healthcare, can have a broad impact on the well-being of entire communities.
7. Assisting those with chronic illnesses: Offering understanding and support to individuals with chronic health conditions can help them manage their conditions and enhance their quality of life.
