‘If only building muscles was as easy as sleep’ is a thought that most people can relate to. As you may know, building muscles is not simply for aesthetic reasons, but muscle definition is important for your body’s overall well-being. Whether it is your back health, joint health or even your posture.

However, exercising regularly and focusing on muscle building can be a very taxing job for your body. Except for exercising, one must follow a strict diet and be rich in all the nutrients like protein, fiber, carbohydrates, etc. Many people opt for protein shakes to enhance muscle growth as well. These protein shakes could help you build muscle by simply sleeping. Dr Mark Hyman, practicing family physician and the Chief Medical Officer of Function Health, took to social media and explained science backed ways to aid your body build muscles.

How Can You Build Muscle While Sleeping?

Dr. Mark Hyman cited 2012 research done by the American College of Sports Medicine, which showed that 40g of protein before bed can keep your body in a muscle-building mode for 7.5 hours, leading to a 22% increase in muscle protein synthesis and sustained overnight repair.

A study on healthy young men demonstrated the effectiveness of 40g of casein protein consumed 30 minutes before sleep in boosting muscle protein synthesis and improving overnight recovery after evening resistance exercise. The timing allowed for optimal digestion and absorption during sleep. Casein is a type of protein that digests slowly, which makes it a good choice for providing a steady supply of building blocks to your muscles throughout the night while you are resting and recovering.

The timing of when they drank the protein was really important for it to work best. By having it right before sleep, the casein had time to be fully digested and absorbed into their bodies just as they were falling asleep. This led to higher levels of amino acids, which are the building blocks of muscle, circulating in their bodies throughout their normal sleep. This steady supply helps the muscles rebuild and grow effectively overnight.

What Its Some Other Health Benefits Of It?

Having some protein before bed doesn't just help your muscles get stronger. It can also help you feel fuller for longer, which can be really helpful if you tend to get hungry in the evenings. By keeping those nighttime cravings at bay, this simple habit could even play a role in managing your weight without you even realizing it while you are fast asleep and not reaching for snacks.

While eating protein before bed can be great for muscle growth, it's important to pay attention to how your own body reacts to it to make sure you sleep comfortably. It's always a good idea to chat with your doctor before making big changes to what you eat, especially if you have any health issues or are taking medication. Pay attention to your digestion and adjust the amount or timing of your protein if you feel any discomfort.

The National Health Services (NHS) reminds us that there are tons of different proteins in our bodies, and they do all sorts of important jobs. They help our immune system work properly and keep our muscles and bones strong as we go through life. To get a healthy amount of protein, it's good to eat lean meats and try to eat less of things like bacon, ham, and sausages, which are more processed.

As per the World Health Organization (WHO), 57 million people had dementia worldwide in 2021. the Alzheimer's Disease International (ADI) predicted that this number will almost double every 20 years and reach 78 million in 2030. However, there is hope. An Indian origin researcher in the US developed a probiotic cocktail that will help prevent dementia.

What Is Dementia?

As per Alzheimer's Association, dementia is a general term for loss of memory, language, problem-solving and other thinking abilities that are severe enough to interfere with daily life. Alzheimer's is the most common cause of dementia.

It is an umbrella term for loss of memory and other thinking abilities that are severe enough to interfere with daily life. There are various types of dementia, including Alzheimer's, Vascular, Lewy body, Frontotemporal, other includes Huntington's and mixed dementia.

What Is Anti-Dementia Probiotic Cocktail?

The cocktail is developed by Hariom Yadav from the University of South Florida. It is one of a kind of blend of probiotics that can positively impact the microbiome.

Hariom Yadav, director of the USF Health Center for Microbiome Research and associate professor of Neurosurgery and Brain Repair at the USF Health Morsani College of Medicine, is leading the charge. As senior author of two recent studies, his work centers on how gut health affects the brain and cognitive function.

The microbiome is the unseen community of microorganisms that live by the trillions in a person's gut. This probiotic cocktail works by positively influencing the microbiome—the vast, invisible community of trillions of microorganisms living in our gut.

When the Gut Goes Wrong

In a healthy person, these microorganisms coexist in balance. However, when harmful bacteria and viruses disrupt this harmony, it can trigger systemic issues throughout the body. Research now links such disruptions to long-term brain conditions, including dementia and Alzheimer’s disease. This is particularly alarming as dementia cases are expected to double, reaching nearly a million new diagnoses annually by 2060.

Probiotic Cocktail Shows Promise

In a study published in Scientific Reports in January, Yadav’s team tested the cocktail, which combines multiple strains of beneficial gut bacteria. Unlike current Alzheimer’s treatments that focus solely on brain biology, this cocktail offers a new direction—targeting the gut to protect the brain.

Testing the Cocktail on Mice

To evaluate its effects, mice were given the probiotic blend in their drinking water for 16 weeks. They then completed a "water maze" test, which challenged them to find a hidden underwater platform using visual cues. Mice that consumed the cocktail consistently outperformed those that didn’t.

Positive Results in Brain Health

The researchers observed that the probiotic mixture reduced the accumulation of harmful brain proteins linked to plaque formation. It also appeared to decrease brain inflammation and maintain the integrity of the blood-brain barrier, preventing dangerous microorganisms from leaking into the brain.

A Synergistic Approach to Gut Health

“We actually developed this cocktail a few years back,” said Yadav. “Normally, people look at single-strain probiotics. But we discovered that when used together as a consortia, they have more power to shift the microbiome from harmful to beneficial.”

Chronic Obstructive Pulmonary Disease (COPD) is the fourth leading cause of death, causing 3.5 million deaths globally in the year 2021. COPD is a common lung disease that restricts airflow and causes breathing problems. This disease can cause damage to your lungs and symptoms of it include coughing, difficulty breathing, wheezing tiredness. However, many people still believe that COPD is an issue that affects older men who smoke. Delay in diagnosis of COPD in women have caused greater number of hospitalizations and advance progression of the disease as well.

According to a medical review published in the Medscape, there has been an increase in the prevalence of women who have been observed to have COPD. A 2021 study published in the Excli Journal also explained COPD is primarily associated with male gender as it was believed that men smoked more than women, however new data shows that women are actually more susceptible to this disease and the harmful effects of cigarette on them.

How Does COPD Affect Women?

Quitting to smoke is the best way to slow down COPD and make it less severe but for women, especially in poor countries, breathing polluted air inside their homes (from cooking with wood or other fuels) and outside due to air pollution is also major reasons. More women die from COPD caused by indoor air pollution than men.

Alarmingly, around 16 million people with COPD remain undiagnosed, and a significant number of these are believed to be women. As more cases emerge in women, it becomes crucial to enhance recognition and diagnosis.

According to 2022 study in the Frontiers in Medicine journal, COPD is the leading cause of death in women in the USA. The usual signs of COPD that doctors learn about might not be the same for women. They might have different symptoms, like just feeling very out of breath or having more flare-ups. Sometimes, women with COPD also have things like anxiety or depression, and doctors might focus on those instead of realizing it could be linked to their breathing problems.

Why a Late Diagnosis is a Big Problem for Women?

Research shows that women might actually be more easily harmed by cigarette smoke and more likely to develop COPD. In fact, women who smoke are much more likely to get COPD than men who smoke. Studies show that smoking causes a bigger drop in lung function in women compared to men, and women who smoke are also more likely to end up in the hospital with COPD.

Studies suggest women's lungs might get worse more quickly with COPD. So, a delay means more damage happens before they even know what's going on. Because the disease has been going on longer without treatment, women are more likely to have severe problems that land them in the hospital. COPD makes it hard to breathe, which can stop women from doing everyday things and can also lead to other health problems like heart issues and mental health problems.

Why Are Women At High Risk?

There are a few ideas why women might be more likely to get COPD from smoking,

Hormones

Hormones might play a role, but we don't fully understand how yet. Some studies show they might help, while others don't.

Smaller Lungs

Women's lungs are generally smaller than men's. This means that the damage from smoke might be more concentrated and have a bigger impact in women, even if they smoke the same amount.

When Sherry Pollex was diagnosed with stage III ovarian cancer at just 35 years old, she was handed a bleak prognosis—two years to live, at most. Rather than retreat into fear or resignation, Pollex found purpose. She launched a website devoted to educating women about ovarian cancer symptoms and promoting integrative approaches to treatment. She lived nine more impactful years, embracing life and using her journey to bring attention to ovarian cancer, holistic healing, and the importance of early detection.

Initially, Pollex believed she might be pregnant—her stomach was bloated, a symptom she misread as a sign of new life. But her world changed when doctors discovered 40 to 50 tumors and she was forced to undergo an emergency surgery and a radical hysterectomy that eliminated her chances of becoming a mother.

Despite her personal loss, she transformed her pain into purpose. Pollex became a beacon of strength, not just surviving but thriving as a vocal advocate for women’s health. She championed integrative cancer treatment, combining conventional medicine with holistic practices to support emotional and physical healing.

Sherry passed away at 44, but her legacy endures through the lives she touched. "I often wonder if that’s my purpose here," she once said. “Maybe I’m supposed to go through all this so I can pave the way for other women.”

“I have always been an optimist, I have never looked at a glass half-empty,” she shares. Her resilience has not only defied the odds medically, but has sparked a much-needed dialogue around an often-ignored cancer affecting thousands of women globally.

Her journey reminds us that while cancer can take a life, it cannot take the impact of a life well-lived. Let us not forget the lessons she gave us — of resilience, purpose, and the urgent need for awareness and early intervention in ovarian cancer.

Why Ovarian Cancer Is So Dangerous?

Ovarian cancer is among the most lethal gynecologic cancers, largely due to its stealthy onset. According to Dr. Vandana Jain, Senior Consultant and Head of the Department of Gynecologic Oncology, “About 70–80% of cases are diagnosed at advanced stages, making prognosis extremely poor, with long-term survival ranging between 15% to 30%.”

Unlike breast or cervical cancers, ovarian cancer has no reliable routine screening method. The US Preventive Services Task Force (USPSTF) continues to advise against general population screening due to the lack of survival benefit. Symptoms such as bloating, pelvic pain, difficulty eating, and urinary urgency often mimic benign conditions, causing diagnostic delays.

The good news? Newer approaches like symptom-triggered testing using CA-125 and ultrasound can detect some cases earlier or with lower tumor burden—giving more women a fighting chance.

What is Altruism?

Altruism, by definition, is the selfless concern for the well-being of others. It’s a trait Pollex embodied long before her diagnosis—raising funds for pediatric cancer through the Martin Truex Jr. Foundation. Ironically, her dedication to children with cancer foreshadowed her own battle.

After her diagnosis, instead of withdrawing, Pollex doubled down on advocacy—educating women about diagnostic tools like the OVA-1 blood test, speaking before Congress to improve access to oral chemotherapy, and mentoring fellow patients through letters and social media.

A growing body of scientific literature suggests that such selflessness may be biologically beneficial. A 2003 study of over 1,500 adults in Detroit found that providing support to others reduced mortality rates more than receiving support. Another study by Massachusetts General Hospital reported that giving help was a stronger predictor of mental health than receiving it.

How Emotional Strength is Linked to Survival?

Could altruism impact disease outcomes? Experts say yes. “Mental resilience and a positive emotional response in patients can influence not just quality of life, but potentially even survival,” says Dr. Jain.

This isn’t just about being upbeat—it’s about purpose. Patients who find meaning beyond their illness, like Pollex has, often experience lower stress, stronger immunity, and improved mental health—factors that can all contribute to longer survival.

Even within oncology wards, mental health professionals notice this pattern. As psychologists put it, “We frequently observe that patients with a history of purpose-driven lives fare emotionally better during the most trying times, which has downstream effects on their physical resilience.”

Pollex didn’t just share her story—she created platforms for others to share theirs. From highlighting fellow survivors on SherryStrong.org to helping a newly diagnosed woman find her own oncologist through shared networks, her outreach continues to ripple outward.

The power of storytelling in medicine cannot be underestimated. It fosters community, reduces isolation, and amplifies awareness—especially for diseases like ovarian cancer that often lack mainstream attention.

Moreover, Pollex’s ability to remain active in public life—traveling across the country, speaking at events, and fundraising—models what it means to live fully despite chronic illness. “You could be sick tomorrow and I could be well tomorrow—you never know what life is going to bring you. So living each day to the fullest is my motto,” she said.

Early Signs of Ovarian Cancer You Must Know

Symptom-triggered testing for ovarian cancer has been endorsed by various cancer organisations like American cancer society and Society of Gynecologic Oncology. Dr Jain says, "Though ovarian cancer was considered a silent killer, some symptoms if of new onset, coexistent with other symptoms, present almost daily for a few weeks and considered severe than expected, should be evaluated and can increase the chances of detecting."

As Dr. Jain emphasizes, recognizing the subtle symptoms of ovarian cancer can be lifesaving. The disease may be considered a “silent killer,” but studies show that symptoms precede diagnosis by 3 to 36 months. When evaluated in time, 25% of high-grade serous ovarian cancers can be detected early or with a smaller disease burden—improving outcomes significantly.

Key early symptoms to look out for:

• Persistent bloating
• Pelvic or abdominal pain
• Feeling full quickly
• Urinary frequency or urgency

If these symptoms are new, frequent, and more severe than usual, seek medical evaluation and ask about CA-125 and pelvic ultrasound tests. Major trails done in the past have failed to show any survival benefit with routine screening.

The US Preventive Services Task Force (USPSTF) 2018 recommendation statement continues to recommend against screening for ovarian cancer for asymptomatic women who are not known to have a high-risk hereditary cancer syndrome

Patients identified with a high-risk family history should be referred to a genetic counselor and genetic screening for a possible hereditary cancer syndrome ( BRCA1, BRCA2, Lynch syndrome, and other mutations). Patients who test positive for one of these syndromes may benefit from interventions such as risk-reducing bilateral salpingo-oophorectomy

While science continues to uncover the intricate ties between emotional resilience and physical health, stories like Pollex’s offer compelling evidence- living for others might just help you live longer.

Dr. Vandana Jain is a Senior Consultant and Head of Department of Gynecologic Oncology at Rajiv Gandhi Cancer Institute & Research Centre in Delhi, India