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World Sleep Day: Simple ways to sleep better at night

13. March, 2026

Today marks World Sleep Day, which focuses on the importance of good sleep and healthy sleep habits for our health and well-being.

Experts point to a number of simple habits that can help the body sleep better and more consistently.

Keep a consistent sleep schedule

One of the most important recommendations is to go to bed and wake up at the same time every day, according to a study from Applied Physiology, Nutrition, and Metabolism.

A fixed routine helps the body maintain a stable circadian rhythm. Even on weekends, it is advisable to try to follow the same schedule.

Get daylight every day

Natural light plays a major role in regulating the body’s sleep pattern. Experts recommend spending at least 30 minutes outdoors each day.

Morning sunlight in particular can help people who have difficulty falling asleep.

Turn off screens before bedtime

Phones, tablets, televisions, and computers can make it harder to wind down.

The blue light from screens stimulates the brain and keeps the body awake, according to a study from the Journal of BIOPhotonic.

For that reason, it is recommended to turn off electronic devices at least one hour before going to bed.

Exercise regularly

Physical activity can significantly improve sleep quality. This is especially true if exercise takes place earlier in the day.

If exercising in the evening, it should ideally be done at least two to four hours before bedtime so the body has time to relax.

Avoid late naps

A nap can help after a poor night’s sleep, but sleeping late in the afternoon can make it harder to fall asleep at night, according to a study from PLOS One.

Experts therefore recommend avoiding naps after 3 p.m.

Avoid checking the clock

If you wake up during the night, watching the clock can make the situation worse.

Many people begin to worry about how little sleep they have left. A study published in The Journal of Nervous and Mental Disease therefore recommends turning the clock away so it cannot be seen.

Avoid alcohol and caffeine before bedtime

Alcohol may initially make you feel sleepy, but it can later disrupt sleep and make it harder to sleep through the night, according to a study published in Alcohol.

Caffeine is found in coffee, tea, soft drinks, and chocolate and can remain in the body for several hours, which may affect sleep.

Use calming background sounds

Some people wake easily from small noises. Earplugs or calm background sounds can help reduce disruptive noise.

For example, a fan or dedicated sound machines can create a more stable sound environment in the room.

Keep the bedroom cool

The body sleeps best at a lower temperature. A cool bedroom can therefore make it easier to fall asleep and sleep better.

Sleep experts recommend a temperature of around 19 degrees Celsius.

Take a warm bath or shower

A warm bath or shower in the evening can help the body relax.

As the body cools afterward, it may become easier to fall asleep, according to a study published in Sleep Medicine Reviews.

Darkness in the bedroom

Darkness helps the body understand that it is time to sleep.

For that reason, it can be a good idea to dim the lights before bedtime and use blackout curtains so the bedroom becomes as dark as possible during the night.

Get up if you cannot sleep

If you have been awake for more than 20 minutes without falling asleep, experts recommend getting up. You can do something calm such as reading or writing.

When you start to feel sleepy again, you can return to bed.

Sources: Real Simple, Applied Physiology, Nutrition, and Metabolism, Journal of BIOPhotonic, PLOS One, The Journal of Nervous and Mental Disease, Alcohol, and Sleep Medicine Reviews.

Study examines link between groundwater and Parkinson’s disease risk

Mie Hermansen

13. March, 2026

Study examines link between groundwater and Parkinson’s disease risk

Many people assume that clean-looking tap water is automatically safe. Yet beneath the surface, the journey water takes through soil and rock may quietly influence what ends up in the glass.

Researchers are now investigating whether the underground sources supplying drinking water could play a role in neurological diseases.

A large new study suggests certain groundwater conditions may be linked to a higher risk of Parkinson’s disease.

Underground clues

The research examined health records from more than 12,000 people diagnosed with Parkinson’s disease and compared them with over 1.2 million individuals without the condition. All participants lived close to more than 1,000 groundwater monitoring locations.

Scientists analysed the type of aquifer supplying local drinking water as well as the estimated age of the groundwater.

Aquifers are underground rock formations that store and transport water to wells and springs.

The study found that people living in areas supplied by carbonate aquifers had about a 24 percent higher likelihood of Parkinson’s disease compared with regions relying on other aquifer types.

Younger water, higher risk

Groundwater age also appeared to matter. Older water, which typically sits deeper underground, showed a slightly lower association with Parkinson’s disease risk in carbonate systems.

Researchers believe this pattern may reflect the movement of pollutants rather than the water itself.

Certain geological formations allow chemicals such as pesticides or industrial substances to reach groundwater more easily.

The research was led by Brittany Krzyzanowski from the Barrow Neurological Institute and will be presented at the American Academy of Neurology Annual Meeting in 2026.

What could help

Scientists say long-term prevention will likely focus on environmental protection rather than individual behaviour. Possible strategies include:

stronger monitoring of groundwater contamination
protection of aquifers from pollutants
regular testing of private wells
improved water treatment systems

Further studies are needed to identify the exact contaminants that may influence Parkinson’s disease risk.

Sources: Medical News Today

Can a daily vitamin pill slow aging? New study offers a possible answer

Ida-Marie Palm Varbæk

13. March, 2026

Can a daily vitamin pill slow aging? New study offers a possible answer

An international team of researchers investigated how multivitamins affect biological aging in older people.

The results suggest a small change in the body’s aging markers.

According to research published in Nature Medicine, the scientists analyzed blood samples from 958 healthy participants with an average age of around 70.

The data come from the so-called COSMOS study, which investigates the effects of dietary supplements.

Researchers measured biological age using DNA methylation, a method that can estimate the body’s aging process through epigenetic clocks.

The approach analyzes biological markers in cells that change over time.

Two-year trial

In the trial, participants were divided into four groups. Some received daily multivitamins, others cocoa extract, while part of the group received a placebo.

Over a period of two years, researchers analyzed changes in five different epigenetic clocks.

These tools are used in research to calculate biological age based on molecular signals in the blood.

After reviewing the data, the researchers observed differences between the groups in the trial.

Participants who took multivitamins showed a slower progression in biological markers of aging, measured using five epigenetic clocks.

The analyses suggested that this group had, on average, biological aging that was about four months lower over the two-year study period.

The most pronounced effect was observed among participants who, at the beginning of the study, had a biological age higher than their chronological age.

Ongoing debate about supplements

The results contribute to a broader debate about dietary supplements.

A large analysis published in 2024 in JAMA Network Open followed nearly 400,000 American adults for more than two decades.

In that study, researchers found no link between regular use of multivitamins and a lower risk of early death.

Many nutrition experts therefore continue to emphasize diet as the most important source of nutrients.

According to researchers behind the COSMOS study, a varied and balanced diet should remain the primary foundation for healthy aging.

Sources: Prevention, Nature Medicine, and JAMA Network Open.

New dietary guidelines recommend less red meat in the diet

Ida-Marie Palm Varbæk

13. March, 2026

New dietary guidelines recommend less red meat in the diet

When researchers develop new dietary guidelines, the focus is no longer only on health. Climate and environmental factors are now also included in the assessment.

Around 400 researchers have reviewed studies on food, nutrition, and food production, according to Apollon.no.

The researchers have also examined how production, transportation, and packaging affect the environment. As a result, they recommend that we eat more vegetables and more plant-based foods.

The new guidelines also point to legumes such as beans, lentils, and peas as good alternatives in the diet.

At the same time, it is recommended to eat between 500 and 800 grams of vegetables per day.

Difficult eating habits

Although the recommendations are changing, surveys show that many people still eat a lot of meat.

Food historian Annechen Bahr Bugge from OsloMet believes, according to Apollon.no, that the new recommendations are far from the eating habits people have today.

For many people, it may therefore be difficult to change their diet so significantly.

In the past, people ate less meat

Food researcher Sveinung Grimsby from Nofima points out that lower meat consumption is not a new idea.

At the same time, many traditional dinner dishes have been meat-free. During certain periods, meals without meat were common.

The new dietary guidelines therefore suggest that people should eat no more than 350 grams of red meat per week.

The previous recommendation was up to 500 grams, according to Apollon.no.

Sources: Forskning.no, and Apollon.no.

Expert warns about “vape brain”: May affect young people under 25

Ida-Marie Palm Varbæk

13. March, 2026

Expert warns about “vape brain”: May affect young people under 25

Nicotine can affect the brains of young people, according to information from the American health agency, the Centers for Disease Control and Prevention (CDC).

The brain continues developing until around the age of 25. During this period, nicotine can affect areas that control attention, learning, mood, and impulse control.

According to the CDC, young people can also become addicted to nicotine faster than many realize. Signs of addiction can appear even before use becomes daily.

E-cigarettes and young people

E-cigarettes were originally created as an alternative to traditional cigarettes. They do not contain tobacco or tar, but most still contain nicotine.

For this reason, health authorities warn against their use among children, pregnant women, and young adults.

Several countries have attempted to limit young people’s access to these products.

A new term

The debate has gained renewed attention following coverage by the media outlet LADbible. Statements from pharmacist and YouTuber Dr Chris were highlighted.

He uses the term “vape brain” to describe the possible impact on young people’s brains.

He explained to LADbible: “If you’re under 25 you’re the perfect target. Your brain is still developing and these chemicals permanently damage your decision making centre”.

The term “vape brain” is therefore used to describe concerns that nicotine from e-cigarettes may affect brain development in young people.

Sources: LADbible, and Centers for Disease Control and Prevention.

How mushrooms can affect your bloodpressure if you eat them regulary

Mie Hermansen

13. March, 2026

How mushrooms can affect your bloodpressure if you eat them regulary

Mushrooms contain nutrients that may support heart health. Their potassium, antioxidants, and vitamins can play a role in maintaining healthy blood pressure and supporting overall body functions.

Potassium in mushrooms may support healthy blood pressure

Mushrooms contain potassium, a mineral that may help lower blood pressure and support better blood pressure control.

Potassium helps remove excess sodium

Potassium helps the body get rid of excess sodium, which can contribute to maintaining a healthier blood pressure balance.

Some mushroom types may offer more benefits

Certain mushrooms may be particularly helpful for people looking to support heart health.

Lion’s mane mushrooms may support heart health

Lion’s mane mushrooms are mentioned as a variety that may provide specific health benefits.

Reishi mushrooms are also recommended

“Fresh Mushrooms” by Eneida Nieves/ CC0 1.0

Reishi mushrooms are another variety highlighted for their potential health-supporting properties.

Shiitake mushrooms contain beneficial compounds

Shiitake mushrooms contain several compounds that may be beneficial for overall health.

Mushrooms contain antioxidant compounds

Some mushroom varieties contain polysaccharides, terpenoids, and phenolic compounds that have strong antioxidant effects.

Mushrooms are rich in powerful antioxidants

“Mushrooms Skillet” by Kasia Serbin/ CC0 1.0

They contain antioxidants such as ergothioneine and glutathione that help combat oxidative stress.

Mushrooms provide important vitamins and plant compounds

“Wild Mushrooms” by Aaron Burden/ CC0 1.0

Mushrooms also contain selenium, polyphenols, flavonoids, vitamin C, vitamin E, and carotenoids that help neutralize free radicals.

Selenium supports the body’s antioxidant defenses

“Mushrooms Vegetables” by Marcin Czaja/ CC0 1.0

The selenium found in mushrooms helps the body produce antioxidants that protect cells from damage.

Vitamin B6 supports blood and nervous system function

Vitamin B6 helps the body produce red blood cells and supports the central nervous system.

Potassium supports several body functions

“Mushroom Fungus” by Bernard Spragg/ CC0 1.0

Beyond blood pressure control, potassium also helps muscles contract and supports healthy fluid balance in the body.

Sources: Verywell Health

Doctors highlight potential risks of Ibuprofen, Aspirin and Naproxen

Mie Hermansen

13. March, 2026

Doctors highlight potential risks of Ibuprofen, Aspirin and Naproxen

A sore back after work, a headache during a stressful day, or muscle pain after exercise.

For many people, the first reaction is simple: reach for a painkiller. Because these medicines are easy to buy at supermarkets and pharmacies, they often feel like a harmless solution.

But health experts say that frequent use of some of the most common pain relievers may carry risks that many people overlook.

Widely used medicines

Painkillers such as ibuprofen, aspirin and naproxen belong to a group of medicines called non-steroidal anti-inflammatory drugs, often known as NSAIDs.

These drugs reduce pain, swelling and fever by blocking chemicals in the body that trigger inflammation.

They are commonly used for headaches, muscle injuries, menstrual pain and joint problems such as arthritis.

Because they are available without prescription, many people take them regularly without consulting a healthcare professional.

Medical guidance generally recommends using these medicines only for short periods when treating mild symptoms.

Possible health risks

According to health experts and organisations such as Harvard Health, prolonged use of anti-inflammatory medicines may increase the risk of several health complications.

Potential concerns linked to frequent use include:

higher risk of heart attack
stomach ulcers and digestive problems
liver injury
increased blood pressure
kidney damage

These risks tend to increase when the medicines are taken regularly or for extended periods.

Extra caution for some patients

Experts from the National Pharmacy Association say people with certain conditions should be particularly careful.

Individuals with high blood pressure or diabetes may already have a higher risk of kidney disease.

Kidney Care UK estimates that around 7.2 million people in Britain are living with chronic kidney disease, often without obvious early symptoms.

Healthcare professionals therefore advise people who rely on anti-inflammatory painkillers frequently to speak with a pharmacist or doctor about safer options for managing pain.

Sources: LADbible and Cleveland Clinic

Study of 1.8 million people finds both lower and higher cancer risk depending on diet

Ida-Marie Palm Varbæk

13. March, 2026

Study of 1.8 million people finds both lower and higher cancer risk depending on diet

Researchers have compiled data from more than 1.8 million people in a new large analysis on diet and cancer, published in the British Journal of Cancer.

Participants came from several countries, particularly the United States and the United Kingdom. They were followed for an average of 16 years.

In the studies, researchers compared several types of diets. These included vegetarians, vegans, people who eat fish, and people who eat poultry.

The results showed differences between the groups. People who eat fish had a lower risk of breast cancer, kidney cancer, and colorectal cancer.

People who mainly eat poultry had a lower risk of prostate cancer, according to the analysis.

Experts warn results are not definitive

Senior researcher Paula Berstad from the Cancer Registry at the Norwegian Institute of Public Health emphasizes that the results do not provide clear answers.

She points out that previous research reviews from organizations including the WHO and the World Cancer Research Fund have not found strong links between diet and many types of cancer.

There are also differences in how participants reported their diets.

The studies used different questionnaires, and among the many meat eaters there was considerable variation in how much meat they actually consumed.

The researchers behind the analysis also write that conducting many statistical analyses can increase the risk of random results. Therefore, the conclusions should be interpreted with caution.

The most important conclusion

One of the more surprising findings was that a vegan diet in the analysis was associated with a higher risk of colorectal cancer.

The researchers point to lower intake of calcium and other nutrients as a possible explanation.

At the same time, the analysis found no difference between vegetarians and meat eaters in terms of the risk of colorectal cancer.

This surprises researchers because previous research has linked red and processed meat to this particular form of cancer.

Overall, however, the study suggests that a properly composed vegetarian dietary pattern may be associated with a lower risk of several types of cancer, although the results should be interpreted with caution.

Sources: Forskning.no, British Journal of Cancer, WHO, and World Cancer Research Fund.

Daily almond intake may influence inflammation

Mie Hermansen

13. March, 2026

Daily almond intake may influence inflammation

Many people try to improve their health through small daily habits. A quick snack during a busy afternoon or something added to breakfast may seem insignificant, yet nutrition scientists increasingly believe these choices can influence long-term health.

Researchers are now paying closer attention to how everyday foods affect inflammation in the body, especially in people living with obesity. New findings suggest that one familiar snack might make a measurable difference.

A closer look at diet

Obesity is often associated with chronic low-grade inflammation. This ongoing biological response is linked to conditions such as type 2 diabetes, cardiovascular disease and insulin resistance.

Scientists have long suspected that dietary patterns can influence these processes. Diets rich in plant foods, healthy fats and fiber are frequently associated with lower levels of inflammatory markers.

Almonds are often included in these diets because they contain monounsaturated fats, vitamin E, magnesium and plant compounds that may support immune balance.

Inside the study

Researchers examined the effects of almonds in a six-week randomized trial involving 69 adults with obesity aged 30 to 45. The study, published in the journal Nutrients and led by Dr. Priyom Bose, compared two groups.

Participants consumed either:

a daily portion of whole almonds
an equal-calorie serving of cookies

They otherwise continued their usual eating habits while scientists monitored blood markers, diet quality and appetite.

What the results showed

Body weight, blood sugar and blood pressure remained largely unchanged during the trial. However, participants who ate almonds showed improvements in several inflammatory markers linked to immune activity.

Their diets also contained more healthy fats and fiber and fewer refined grains than those in the comparison group.

Although the study was relatively short and included a limited number of participants, researchers say the findings suggest that almonds could support healthier inflammatory responses even without weight loss.

Sources: News Medical and MDPI

How your body reacts to a daily intake of sourdough bread

Ida-Marie Palm Varbæk

13. March, 2026

How your body reacts to a daily intake of sourdough bread

Sourdough bread has become a popular favorite, and many people choose it over regular bread. But what does it actually mean for the body to eat it every day?

Here are some of the most important points highlighted by nutrition experts.

Key nutrients

Sourdough bread is typically made from wheat flour and therefore contains carbohydrates that provide energy.

In addition, the bread contributes B vitamins such as folate, riboflavin, and thiamine, as well as minerals like selenium and manganese.

Iron and zinc

Wheat often contains the minerals iron and zinc. Together with other nutrients, they can help support energy metabolism, the immune system, and bone health.

Whole grains provide more benefits

If the sourdough bread is made with whole-grain flour, it also contains protein and essential fatty acids.

At the same time, the fiber content increases, which can be beneficial for the body.

Fiber, protein, and fat

The combination of fiber, protein, and fat can contribute to healthy tissues and more stable blood sugar regulation.

These three nutrients are also important for the gut, heart, immune system, and brain.

Increasing the nutrient content

If the bread contains ingredients such as nuts, seeds, herbs, or spices, it can provide even more macro- and micronutrients per slice.

Fermentation makes sourdough bread special

What particularly distinguishes sourdough bread from other types of bread is the fermentation process.

Natural yeasts and bacteria in the sourdough break down some of the nutrients in the dough during the rising process.

Easier to digest

During fermentation, some of the wheat proteins, including gluten, may be partially broken down. This can make the bread easier for some people to digest.

Minerals

Fermentation may also make minerals such as iron, zinc, and magnesium more available to the body, according to a study published in Grain & Oil Science and Technology.

This happens in part because the compound phytic acid is broken down.

Stable blood sugar

The fermentation process may also contribute to a lower rise in blood sugar compared with some other types of bread, according to a study published in Critical Reviews in Food Science and Nutrition.

Stable energy

If sourdough bread is eaten in appropriate amounts, it can help meet the body’s need for energy and nutrients.

At the same time, it may contribute to more regular digestion.

Large amounts can lead to weight gain

Like other carbohydrate-rich foods, excessive amounts can lead to a higher calorie intake.

Over time, this may contribute to weight gain if it exceeds the body’s energy needs.

Portion size plays an important role

Experts point out that moderate portions can provide stable energy, fiber, and minerals.

Very large portions, on the other hand, may make it harder to control blood sugar and reduce the intake of other fiber-rich foods.

Sodium content can add up

A slice of sourdough bread can contain between 100 and 300 milligrams of sodium.

If bread is eaten every day, the amount can quickly add up, which is particularly important for people with high blood pressure to be aware of.

Some people should avoid sourdough bread

People with celiac disease or wheat allergies should completely avoid traditional sourdough bread made from wheat flour, as it can trigger strong immune reactions.

Sources: Real Simple, Grain & Oil Science and Technology, and Critical Reviews in Food Science and Nutrition.

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Keep a consistent sleep schedule

Get daylight every day

Turn off screens before bedtime

Exercise regularly

Avoid late naps

Avoid checking the clock

Avoid alcohol and caffeine before bedtime

Use calming background sounds

Keep the bedroom cool

Take a warm bath or shower

Darkness in the bedroom

Get up if you cannot sleep

Underground clues

Younger water, higher risk

What could help

Two-year trial

Ongoing debate about supplements

Difficult eating habits

In the past, people ate less meat

E-cigarettes and young people

A new term

Potassium in mushrooms may support healthy blood pressure

Potassium helps remove excess sodium

Some mushroom types may offer more benefits

Lion’s mane mushrooms may support heart health

Reishi mushrooms are also recommended

Shiitake mushrooms contain beneficial compounds

Mushrooms contain antioxidant compounds

Mushrooms are rich in powerful antioxidants

Mushrooms provide important vitamins and plant compounds

Selenium supports the body’s antioxidant defenses

Vitamin B6 supports blood and nervous system function

Potassium supports several body functions

Widely used medicines

Possible health risks

Extra caution for some patients

Experts warn results are not definitive

The most important conclusion

A closer look at diet

Inside the study

What the results showed

Key nutrients

Iron and zinc

Whole grains provide more benefits

Fiber, protein, and fat

Increasing the nutrient content

Fermentation makes sourdough bread special

Easier to digest

Minerals

Stable blood sugar

Stable energy

Large amounts can lead to weight gain

Portion size plays an important role

Sodium content can add up

Some people should avoid sourdough bread

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