Even the smallest changes to your routine help your heart for the better. Certain things like when, what and how you eat have a major effect on your heart like waking up early, even if it a half an hour earlier than usual or taking 10 minutes' walk every day.

Cardiologists urge everyone to make simple changes to their daily eating habits which can result in low cholesterol levels, managing weight, and keeping high blood pressure in check. The British Heart Foundation shares the best foods and dietary choices for a healthier heart. In a healthy heart food guide, experts suggested making an early morning snack swap, “Swap your 11am biscuit for a piece of fruit, which will help you towards your 5-a-day. It’s also low in fat and is a great source of fibre.”

Why Are Dietary Changes Important For Heart?

Maintaining a healthy weight and a strong heart is vital for warding off chronic conditions like high cholesterol and hypertension. Elevated cholesterol can lead to a dangerous buildup of plaque in the arteries, hindering blood flow and significantly increasing the risk of heart attacks, strokes, and other cardiovascular problems. This process, known as atherosclerosis, can also contribute to peripheral artery disease (PAD).

High blood pressure makes your blood pipes, heart, and other important parts like your brain, kidneys, and eyes work harder. If left untreated, you're much more likely to get other serious problems like heart disease and heart attacks.

Being overweight can cause many health issues and lead to heart disease, type 2 diabetes, and cancer. Besides exercising and making other healthy changes, healthier eating habits can be helpful. The British Heart Foundation says that regularly eating certain foods can help you stay at a good weight and keep your cholesterol and blood pressure healthy.

Essential Food Swap For Your 11 AM Snack Run

If you're hungry before lunch, a biscuit isn't the best thing. It can make your blood sugar go up quickly and won't keep you satiated for long. Bananas are high in carbs and natural sugars that give you a burst of energy. Plus, bananas have potassium, a mineral that helps control blood pressure and might lower your chance of heart disease. Studies show that eating more potassium-rich foods like bananas might be better at lowering blood pressure than just eating less salt.

This fruit is low in calories and has important vitamins and minerals like vitamin B6, vitamin C, and manganese. Bananas can help your stomach, control your blood sugar, and make your bones stronger. The fiber in them helps you digest food well and go to the bathroom regularly. Bananas have something called tryptophan, which your body turns into serotonin. Serotonin is a chemical that helps control your mood.

While bananas are healthy, it's important to eat them as part of a balanced diet, especially if you have diabetes or are eating low carb. Even though bananas are good for health, green, unripe bananas have high starch that could help burn fat. Just eating bananas won't help you lose weight; it is important to eat healthy and exercise daily.

Over the past century, social progress has greatly altered the age at which women opt to have children. Whereas most women in the past gave birth in their early twenties or teens, the trend has since dramatically changed. Women in nations such as the U.S., South Korea, and in Europe are now delaying motherhood to well into their 30s. Indeed, the average age of first-time mothers in most OECD countries now stands at about 30.

But biology has not kept pace with society. Women's fertility is still tied to the natural aging of a woman's reproductive apparatus – something that modern medicine is always trying to get around. With career aspirations, education, and individual choice rewriting the schedules of motherhood, an urgent question presents itself: how far can we push back female fertility?

How Does The Biological Clock Work?

At the very center of female fertility is a game of numbers – one that is decided even before a girl is born. Women are born with a limited number of eggs, usually one million. By the time they reach puberty, this count drops to about 300,000. Of these, only some 300 to 400 will ever develop and get released during ovulation.

By age 37, egg stores decrease to around 25,000, and by age 51 – the average age of menopause in the United States – only 1,000 are left. Yet, ovulation and fertility do not necessarily persist up to menopause. In the majority of women, natural fertility declines sharply 7 to 10 years before, typically by the early 40s.

Though this fall has been around for some time, its raw statistics still stun: natural conception chances fall from about 25% per cycle during a woman's 20s to less than 5% per cycle by her 40s.

What Does the Egg Supply Do at Each Age?

More important than the declining egg quantity is the sharp decline in egg quality with advancing age. Each egg contains chromosomes that make up the DNA map for a new life. When egg quality falls, so does the chance for a successful pregnancy.

By age 30, nearly 25–30% of a woman’s eggs may carry chromosomal abnormalities. By 35, this rises to 40%, and after 40, it spikes dramatically. Studies show that beyond age 40, up to 75% of eggs may have abnormalities. Such eggs are less likely to fertilize, implant, or lead to a healthy baby.

The dangers posed by low quality of eggs are miscarriage, unsuccessful fertility treatment, and chromosomal abnormalities such as Down syndrome.

How Far Can Science Go in Extending Fertility?

With the help of improvements in assisted reproductive technologies (ART), the limits of biological fertility are gradually being extended. Methods like egg freezing (oocyte cryopreservation), in vitro fertilization (IVF), and the employment of donor eggs have helped many women give birth well into their 40s – and, in some instances, even their 50s.

Egg freezing, specifically, has been a game-changer. It enables women to save their younger, healthier eggs to use later in life. It's not a surefire insurance policy, though. Success is dependent on age at the time of freezing, number of eggs saved, and overall health.

Nevertheless, though technology may provide additional time, it will not halt the natural aging of the ovaries or enhance the genetic quality of aging eggs. There is still a biological limit.

Decrease in Male Fertility Level

Men, too, experience a decline in fertility – but it tends to occur more gradually. Starting around age 40 to 45, men see a drop in sperm quality and volume, but they often retain the ability to father children into their 60s and beyond. Unlike women, men continuously produce new sperm, whereas women are working from a non-renewable stockpile of eggs.

This disparity implies that while more and more couples are opting to wait to have children, the responsibility of the "biological clock" remains mostly on women.

Although most of the discussion about female reproductive aging centers on wanting to have children, it is important to note that it also marks more general changes in a woman's health – specifically the onset of menopause and its attendant risks. Perhaps one of the most important but most underappreciated is the increasing significance of regular reproductive screenings, particularly as women get older.

Among these, cervical cancer screening stands out as a powerful tool to protect women’s health beyond their childbearing years.

Pap smears and HPV testing are able to pick up on abnormal cell changes before they develop into cancer. Because the immune system shifts with age and hormonal changes impact cervical health, regular screening is even more important. Women in their 30s and 40s – the same time frame when fertility is actively shifting – need to continue to be vigilant about their yearly OB-GYN checkups.

Actually, while women are thinking of or undergoing fertility treatments or assessing their reproductive future, this is the ideal opportunity to make sure their cervical health is under surveillance. New technologies in at-home HPV testing, liquid-based cytology, and co-testing provide more convenient and precise diagnoses ever before.

So is there a boundary beyond which female fertility can be prolonged? Biologically, yes. Despite incredible scientific strides, the natural aging of eggs and of the ovaries places limits that technology can only stretch so far.

Yet reproductive health is more than fertility. By broadening the story to encompass cervical screenings and preventive care, we give women the ability to take holistic control of their reproductive path – whether they opt to become mothers at 25, 35, or older because prolonging fertility isn't merely about having the capacity to conceive, it's about maintaining a lifetime of reproductive health.

Gemma Illingworth was only 31 when she died from a rare and aggressive type of dementia. A bright, independent artist who painted, traveled the world, and valued life's creative liberties, Gemma's life is not only tragic — it's a valuable lesson in the crucial need to recognize subtle neurological symptoms early on. Diagnosed at 28 with posterior cortical atrophy (PCA), a rare dementia that attacks the brain's visual processing area, Gemma's condition worsened quickly.

Her premature death highlights an increasing public health issue: overlooked early warning signs of cognitive and neurodegenerative impairment. For policymakers, healthcare professionals, and family members, her tale is both a warning and a reminder.

What is Posterior Cortical Atrophy?

Posterior Cortical Atrophy (PCA) is a rare, progressive neurodegenerative illness usually regarded as a subtype of Alzheimer's disease. In contrast to normal Alzheimer's, which first compromises memory, PCA attacks the rear portion of the brain — the occipital and parietal lobes — that are involved in visual and spatial processing. Some of the symptoms are:

• Trouble reading, identifying objects, or estimating distances
• Visual confusion or disorientation
• Hand-eye coordination difficulties
• Trouble with daily visual activities

Because of its atypical presentation, PCA often goes misdiagnosed as depression, anxiety, or even ophthalmological issues. This diagnostic challenge delayed Gemma’s care for years, despite her early struggles with sight, time perception, and coordination — red flags that now, in hindsight, point clearly to the disease’s onset.

The Missed Signs of Early-Onset Alzheimer's

Gemma's family recalls her as "ditsy," a girl who was unusual but self-reliant. From an early age, she had difficulty with her eyesight, telling the time, and coordination. Her difficulties were attributed to her character and not taken as possible signs of a neurological disorder.

It was not until 2020, during the COVID-19 lockdown, that her condition progressed quickly. She was no longer able to process visual information on her computer screen, and she had to cease working. Her symptoms were first blamed on anxiety and depression. It was not until thorough neurological testing in 2021 that PCA was diagnosed. By this time, the disease had progressed significantly.

This delay in diagnosis had a devastating impact — and it serves as a powerful reminder that even subtle neurological symptoms should not be ignored or dismissed.

Once diagnosed, Gemma's ability to live independently quickly declined. She began needing help with basic tasks: dressing, using the stove, managing appointments. She would call her mother up to 20 times a day. Eventually, she returned home, requiring full-time care.

Her sister Jess remembered, "She didn't know what [PCA] really meant, but that was obviously a blessing in disguise." Even with the dire prognosis, Gemma was relieved at first, believing she could now "fix" whatever was amiss.

But there was no cure. Her illness affected her ability to eat, swallow, talk, and walk. Her family took care of her at home until she died in November 2023, surrounded by loved ones. Her sense of humor, they reported, never left her — one of the few things the disease couldn't steal.

In Gemma's memory, her best friend and siblings completed the 2024 London Marathon, raising more than $47,000 for the National Brain Appeal and Rare Dementia Support (RDS).

"RDS couldn't cure Gemma, but they supported us through it the best way possible," her brother Ben explained. Their aim now is not to let other families endure the same suffering.

The funds raised support research, education, and family care for those with rare dementias — a community frequently ignored in popular discussions of memory decline and aging.

Why Early Detection is Important?

Dementia is commonly regarded as an old person's disease. Gemma's experience shatters the stereotype. Although PCA is uncommon, dementias in younger people are increasingly being diagnosed by neurologists globally.

Cognitive decline does not necessarily begin with memory loss. It may begin subtly — in the guise of visual problems, coordination problems, repeated disorientation, or even mood swings. That's why it's important that clinicians, educators, and families realize early symptoms can be disguised as behavioral idiosyncrasies or psychological problems. Early diagnosis can:

Give time for appropriate care planning and lifestyle changes

Halt progression with cognitive therapies or medications (where indicated)

Provide emotional relief and clarity for patients and families

How to Recognize and Prevent Early Memory Decline?

Although prevention of dementia is not always possible, early identification can dramatically enhance quality of life. Following are the preventive steps anyone can take:

1. Be Alert to Atypical Symptoms

Observe sudden or progressive change in visual-spatial awareness, particularly in young adults. Difficulty judging distances, recognizing objects, or maneuvering in familiar spaces may require neurological assessment.

2. Prioritize Complete Health Evaluations

When symptoms occur, push for full testing. This should involve neuroimaging (MRI or CT), cognitive screening, and — if necessary — spinal fluid analysis.

3. Get Early Intervention

Work with experts like neuropsychologists, neurologists, and occupational therapists early on. They can offer tools and coping strategies to deal with daily activities.

4. Emphasize Brain Health

A diet high in antioxidants (berries, greens), exercise, mental stimulation, and adequate sleep all help improve brain function and lower the risk of cognitive impairment.

5. Know Your Family History

Certain dementias are linked to genetics. If family history exists, don't wait on neurological evaluation if symptoms develop.

Sleep isn't simply a nightly routine, it's an important pillar of health that dictates everything from mood and energy levels to memory and brain structure. Although the risks of short sleep are well-known, increasing research indicates that sleeping too much is equally, if not more, troubling when it comes to the long-term health of your brain.

A recent study by Professor Jianfeng Feng at the University of Warwick has put forward a new understanding of the sleep-health connection: short and long sleep durations are both biologically different patterns with differing, but significant, risks to mental, emotional, and physical health. The results are a wake-up call for the way we consider our sleep behaviors—not only how much we're lacking, but how much we might be overdoing it.

The study team looked at data from about 500,000 UK Biobank adults aged 38 to 73 and measured how their sleep time corresponded to brain structure and function. Study participants were divided into short sleepers (fewer than 7 hours) and long sleepers (longer than 7 hours), with their brain imaging, genetic information, and health outcomes compared.

Short sleepers had less brain matter in areas of emotional regulation and complained of more depression symptoms, tiredness, and muscle-skeletal complaints.

Long sleepers, on the other hand, exhibited signs of more loss of brain matter in areas of memory, worse metabolic health, increased inflammation, and more risk markers for cognitive decline, Alzheimer's disease, and schizophrenia.

Professor Feng said, "Short sleep is usually an underlying cause of illness, while long sleep tends to be indicative of pre-existing conditions." Simply put, long sleep won't necessarily lead to disease—it could be an early warning sign for them.

Why Oversleeping Is a Red Flag, Not a Luxury?

Sleeping nine or more hours a night on a regular basis—and still feeling tired—is medically referred to as hypersomnia. Unlike occasional weekend lie-ins, hypersomnia signals something deeper. Individuals often report hitting snooze repeatedly, waking up unrefreshed, and struggling with concentration or memory throughout the day.

As per recent evidence in JAMA Neurology, long sleepers scored significantly worse on cognitive assessments such as the Digit Symbol Substitution Test (DSST) and self-reported lower cognitive abilities. The relationship was strongest in older populations, where sleep for more than 10 hours per night was associated with increased risks for dementia and cognitive disorders.

This inverted U-shaped relationship between sleep length and brain functioning—where too little and too much sleep are both associated with worse results—is repeatedly confirmed by various studies.

Oversleeping and Mental Health

Oversleeping isn't only a sign of cognitive problems—it's also associated with mental health. Hypersomnia and depression tend to go hand in hand. About 15% of people with major depressive disorder describe oversleeping as a symptom. Others use excessive sleep as a defense against emotional pain, but it boomerangs. Prolonged sleep worsens depressive symptoms and impairs daytime functioning, creating a vicious cycle.

One big study of more than 24,000 U.S. adults discovered that those who slept more than 10 hours a day had a greater incidence of psychiatric disorders and higher psychological distress. These individuals also had higher rates of early life trauma and unhealed emotional wounds, indicating more profound psychological underpinnings for chronic oversleeping.

Cardiovascular, Metabolic and Inflammatory Risks

The physical health consequences of excessive sleeping are just as disturbing. The American Heart Association research published in Circulation reported that long sleepers had as much as a 50% increased risk of cardiovascular mortality, especially among patients with coronary artery disease.

Oversleeping also leads to:

• Obesity and Type 2 diabetes
• Increased BMI and greater cholesterol imbalance
• Higher pro-inflammatory markers such as C-reactive protein (CRP) and interleukin-6 (IL-6), which are linked to systemic inflammation and risk of disease

Dr. Arshed Quyymi, director of Emory Clinical Cardiovascular Research Institute, highlights the risk: "There is almost a 40 to 50% higher risk of dying if you are sleeping too little or too much."

What is the U-Shaped Curve?

Many meta-analyses reproduce the U-shaped relation between sleep and cognition. Severe durations at both extremes of the curve have been related to increased brain aging. More sophisticated findings, however, indicate that short and long sleep may have an impact on various cognitive abilities. For instance:

Short sleep has a damaging effect on attention, emotional processing, and working memory

Long sleep is related to impairment of decision-making, processing speed, and executive function

These observations highlight the need for individually tailored sleep advice, considering both patient-specific genetic, psychological, and physiological factors.

How to Identify and Address Oversleeping?

So, what can you do if you think you're sleeping too much? Begin by assessing whether this habit has continued for longer than 6-8 weeks and whether you continually feel un-rested after "enough" hours. Prolonged hypersomnia should trigger a visit to a sleep specialist or healthcare provider to exclude underlying causes such as sleep apnea, depression, or thyroid disease.

At-home remedies to reset your sleep habit are:

• Implementing a consistent wake-up time even on weekends
• Positioning the alarm in an inaccessible location to deter snoozing
• Prioritizing early morning activities such as a walk or breakfast rendezvous
• Brushing teeth and washing face the moment you wake up
• Prohibiting returning to bed after rising
• A well-organized, deliberate morning routine can facilitate a stronger, healthier circadian rhythm and better daytime alertness.

Sleep is a keystone of mental and physical well-being, but moderation is required. While chronic sleep loss can impair emotional control and cardiovascular health, routine sleeping too much can herald early neurological deterioration, inflammation, and concealed psychological anguish.

Health professionals are now urging us to shift our way of speaking about sleep—not just about avoiding too little, but about recognizing the dangers of too much. Individualized sleep profiles, according to age, lifestyle, and medical conditions, could provide the best way forward.

If you’re waking up tired every day despite long hours of sleep, it may not be rest your body is craving—it may be time for a deeper health check-in.