Losing weight while you are sleeping is like a dream for many of us. As we are living in a fast-paced world today, finding time to do things we like, hobbies and even exercising can be difficult for us. And weight loss is a journey that requires time, patience and a lot of grit. And unlike many other things, there are not a lot of shortcuts you can make with weight loss, but we can maximize on things that we know can benefit it! Have you ever noticed how you see a lower number on the weight scale in the morning? This is mostly because we lose water from our bodies overnight. We lose water through normal body functions like breathing, sweating, and even when we go to the bathroom. This is called insensible water loss. While our bodies do burn some calories while we sleep, the main reason for this morning weight difference is water loss, not a significant loss of body fat. So, while you might be slightly lighter, it's not the same as losing fat through exercise or diet.

Does Sleeping Burn Fat?

While sleeping is essential for overall health and plays a supporting role in weight management, it doesn't directly burn a significant amount of fat. Unlike what many people believe, our bodies use energy even when we’re resting. While we may not be conscious, our body is still carrying out necessary functions to keep us alive! But the calories burnt during sleep are relatively low. However, getting enough sleep is important because it affects other things that impact weight loss, like our hormones and metabolism. Think of your sleep as setting the stage for successful weight management, rather than being the main act itself.

The primary way we "lose weight" during sleep is through insensible water loss. The American Physiological society tells us the insensible water loss means we lose water without even realizing it. We breathe out water vapor, we sweat a little even if we don't feel it, and our bodies eliminate water through other normal processes. Experts estimate that breathing and sweating alone are one of the biggest reasons for the weight difference we see in the morning. The exact amount of water lost varies from person to person, depending on factors like their metabolism and the room temperature of where they are sleeping.

How Does Sleep Affect Our Weight Loss?

Sleep is an important tool especially when it comes to weight loss and body health. According to the Nutrient Journal’s 2022 study adults who sleep less than 7 hours a night are more likely to be obese. Not just that, but lack of sleep also affects your cognitive health, people who do not get enough sleep have trouble remembering things and have terrible recall abilities. It also increases the risk of serious health problems like heart disease, diabetes, and even early death.

Sleeping 6 hours or less a night has been linked to a higher BMI. Like it was mentioned above, lack of sleep can increase your chances of being obese, and you may be surprised to know that even just a few nights of poor sleep can lead to short-term weight gain. Studies show that both adults and kids who don't sleep enough are more likely to be obese and gain more weight in the future. Eating and sleeping at odd times, like when working night shifts, also increases the risk of obesity and other health problems because it messes up our body's natural clock.

Creating Healthy Habits for Weight Management

While you can read as many studies on what affects weight loss and how to make it happen faster, you should focus on eating healthier and sleeping better. Fast and furious does not work for your body! Making changes to your lifestyle can be challenging, but it's important to start somewhere. Some helpful strategies are that you can start writing down your weight loss goals in a "contract" to stay motivated, keeping a food diary to track what you eat, and regularly monitoring your progress. Remember that progress isn't just about the number on the scale, it can also be about other health improvements like increased energy or better sleep quality.

As people age, so does the concern about cognitive decline and dementia. With no absolute cure for Alzheimer's and other types of dementia, efforts to prevent it have become a critical public health priority. Perhaps one of the most widespread perceptions among wellness communities and social circles is that doing puzzles—whether Sudoku, crosswords, or jigsaw—will safeguard the brain against cognitive loss. But is there any science to support this brain-bolstering hype? Can a daily puzzle really help prevent dementia?

Based on the National Poll on Healthy Aging by the University of Michigan, most adults between the ages of 50 and 64 are concerned about getting dementia. Nonetheless, only 5% mentioned that they had talked with their doctors about taking preventive measures to lower this risk. Instead, most used brain teasers or vitamins in the hope of protecting their minds.

Although large health organizations such as the World Health Organization and the Global Council on Brain Health have dispelled the efficacy of supplements in preventing dementia, mentally stimulating activities—such as puzzles—continue to enjoy increasing support in scientific literature, albeit with qualifications.

A large UK observational study, which is part of the online PROTECT study of brain aging, used data from more than 19,000 healthy adults aged between 50 and 93. Participants who participated in word or number puzzles regularly had better cognitive function in various domains, including spatial working memory, verbal reasoning, attention, and reaction time.

Notably, various puzzles appeared to challenge different areas of the brain. Puzzles with words were correlated with enhanced grammatical thinking, whereas puzzles involving numbers such as Sudoku were connected with enhancement of executive abilities such as planning and organization.

But the biggest lesson learned wasn't which puzzle was superior—it was how often people did these cognitively challenging activities. People who solved puzzles at least monthly had improved cognitive scores all around compared to those who never did.

Correlation vs. Causation: What's Reducing Dementia Risk?

Even with these encouraging correlations, specialists warn that cause-and-effect conclusions should not be drawn directly. Observational studies such as PROTECT cannot say whether puzzle-solving enhances thought or if individuals with more robust brain powers are inherently inclined to such pursuits.

Yet another limitation is that most studies have not yet separated out lifelong puzzle enthusiasts from those who started solving them later in life. It becomes challenging to determine long-term impacts of puzzle work on dementia onset individually.

The Bronx Aging Study, a 20-year longitudinal study, discovered that older adults who consistently worked on crossword puzzles postponed the onset of dementia by an average of 2.54 years. Although not a guarantee against cognitive decline, this postponement is significant and supports the theory that cognitively stimulating activities can contribute to what's called "cognitive reserve"—the brain's capacity to deal with or compensate for damage.

Role of Brain Puzzles in Preventing Dementia

So, then, can puzzles prevent dementia? Not exactly. But can they slow down cognitive decline? Maybe. And unlike supplements, puzzles pose no health risk, so they are a safe and possibly useful part of a larger brain health plan.

As Dr. Teresa Gomes-Osman cited in the 2020 Lancet Commission Report on Dementia Prevention, lifestyle factors that can be changed—like education, exercise, treating depression, limiting air pollution exposure, and others—combined explain as much as 40% of dementia cases. Mental stimulation, such as puzzle-solving, is a perfect fit on the "cognitive reserve" side of this equation.

Which Puzzles Work Best To Reduce Dementia Risk?

Sudoku

Excellent for building numerical reasoning, Sudoku exercises the mind in logical reasoning, pattern identification, and problem-solving. Its deceptively simple format hides the sophisticated cognitive stimulation it provides.

Riddles

These exercise critical thinking, recall of memory, and lateral thinking. Riddles also hone verbal abilities and understanding in everyday applications.

Word Search

This tried-and-tested puzzle aids in better vocabulary, concentration, and observation. It enhances the brain's liaison with language—a fundamental thinking function during aging.

Jigsaw Puzzles

Fun and healing, jigsaws engage both the visual and memory parts of the brain. The coordination involved assists with motor functions and spatial understanding, and they can also be an excellent social activity.

Ways Puzzles Help Keep your Brain Healthy

Puzzles must be viewed as part of the brain-health puzzle, but only one piece. Puzzles work as part of a multi-pronged strategy to prevent dementia that also includes:

Physical exercise: Exercise maintains neuroplasticity and circulation to the brain.

Social engagement: Solitude is a recognized risk factor; remaining socially engaged maintains emotional and mental well-being.

Balanced nutrition: A Mediterranean-type diet with lots of leafy greens, whole grains, and healthy fat supports brain function.

Medical management: Treating hearing loss, hypertension, and diabetes is crucial for brain health.

While we’re still a long way from declaring puzzles as the magic bullet against dementia, research continues to reinforce the value of mental activity in supporting brain health. Puzzles challenge the brain, offer therapeutic value, and—when combined with a healthy lifestyle—can be an enjoyable and effective part of cognitive aging.

So the next time you grab a crossword or open up a Sudoku grid, you may be doing your brain a long-term favor.

Colon cancer is commonaly linked to gastrointestinal problems—abdominal cramps, bloating, and stool blood. Not for 57-year-old Karen Kennerley, however, a special education teacher from Lancashire, England. None of these symptoms were experienced by her. All she felt was an abnormal and frequently downplayed symptom: tiredness.

Even though everyone around her considered her "fit and healthy," Karen's life was turned on its head when she received a stage 4 colon cancer diagnosis. The sole early warning sign? A sense of fatigue that drained her, one she had initially chalked up to the stress of her job. Today, as she receives treatment and battles for her life, her tale is a grim reminder to others regarding the silent threats of colon cancer.

Karen initially went to see her general practitioner (GP) in December 2022 because of ongoing fatigue. Being a hardworking teacher employed in a special educational needs (SEN) school, she felt that her tiredness was only due to extensive working hours. Her GP undertook standard blood tests, and these did not raise any initial alarm. Yet, as a precautionary measure, she was referred for a fecal immunochemical test (FIT) and a colonoscopy in January 2023.

In spite of assurances from doctors that she was healthy, Karen's colonoscopy showed a tumor in her large intestine. What was thought to be benign proved to be colon cancer, and she underwent extensive surgery in June 2023 to have the tumor and part of her intestine removed. She then had eight rounds of chemotherapy.

After her treatment, Karen anticipated returning to everyday life, convinced that she had won her struggle with cancer. Yet in March 2024, she was admitted to the hospital with suspected appendicitis. The truth was much more terrifying—her cancer had infected her ovaries, advancing to stage 4. She was told that the only treatment offered by the NHS was palliative chemotherapy, to prolong her life, not cure her.

"I was shattered, from being informed that I was benign, to being informed that I had stage three colon cancer, and then this," Karen explained. "There were just a lot of feelings—devastation, fear, disbelief."

Deciding to battle for her life, Karen sought out alternative therapies. She discovered Trans Arterial Chemoembolization (TACE), a focused cancer treatment in Germany. In contrast to conventional chemotherapy, TACE injects cancer-killing medications directly into the tumor, with the possibility of enhancing survival and minimizing side effects.

Karen had three cycles of TACE treatments, which cost £35,000 ($44,000 USD). Thankfully, her tumors started to reduce in size. Her finances were drained, however, and she is currently fundraising to pay for additional treatment.

"Treatment has been going well, but I need more of it. The stress and financial strain are overwhelming. I am unable to work, and my statutory sick pay will soon be gone," she said. "Stage 4 cancer patients feel abandoned. I wish to change this—not only for me, but for others battling this."

Importance of Early Detection in Colon Cancer

Karen's case brings to light an important problem: colon cancer usually comes with mild symptoms that may be ignored. Although frequent symptoms are:

• Blood in the stool
• Changes in bowel habits that persist
• Unintentional weight loss
• Abdominal discomfort or bloating

Fatigue is a lesser-known but important symptom. In Karen's case, this initial symptom was first explained away as typical work-related fatigue. But it proved to be a sign of a serious underlying illness.

Medical professionals emphasize the need for regular screenings, particularly for people over 45, or earlier if there is a family history of colon cancer. A FIT test, which identifies occult blood in stool samples, is a quick and useful screening test.

Karen's situation is not rare. Colon cancer is the third most frequent cancer globally, both in men and women. The World Health Organization (WHO) states that early detection is essential in enhancing survival. Despite this, patients are often diagnosed at advanced stages because of imprecise or ignored symptoms.

Younger adults have also experienced an increase in colorectal cancer cases in recent years, leading researchers to explore possible causes like diet, lifestyle, and genetics. Public awareness campaigns stress the importance of identifying even non-digestive symptoms, including fatigue, anemia, and unexplained weakness.

Aside from her own struggle, Karen wishes to speak out on behalf of improved support mechanisms for stage 4 cancer patients. Most people in her situation feel abandoned by healthcare systems that prioritize curative treatments for early-stage cancers, leaving those with advanced diagnoses with few options.

"I don't want to fight for myself alone—I want to fight for all those who are going through stage 4 cancer. We deserve better than to be told to get ready for the end," she exclaimed.

Karen continues to fundraise to keep up with treatment and raise awareness about listening to your body. "I want people to realize that you don't need to have dramatic symptoms for it to be cancer. If something doesn't feel right, don't ignore it—get checked."

Karen Kennerley's case serves as a testament to how cancer may manifest in unexplained manner. She is struggling for survival even as she is fighting to get awareness raised on cancer by appealing to others to place priority on their own health and going for a doctor even at slightest deviations from health.

When something is going wrong, your body gives you cues, it could be a physical reaction, or a feeling. These are signs that you should either change what you’re doing or abandon it. However, how does this apply to the food you eat?

Many people believe that you can lose weight only on strict diets, with rigorous workout sessions. While these can help you a lot, having a strict regime is not everybody’s cup of tea, that’s why many people follow intuitive eating- instead of following a strict diet, eating when you are hungry, it is important to understand your body’s cues like knowing for example when you feel full and are eating properly.

How Does Intuitive Eating Help?

Intuitive eating is about enjoying a meal without guilt and listening to your body. Experts say it's more about health than weight. People must stop thinking of food as "good" or "bad" instead, should focus on a balanced approach, where all foods can fit into a healthy lifestyle helping people have a better relationship with food.

Studies have shown how these eating habits have been proven helpful for people who suffer with eating disorders. In a 2020 study done by the International Journal of Eating Disorders revealed that intuitive eating had a positive effect on people who had anorexia nervosa and bulimia nervosa. Many people use food as a coping mechanism which is unhealthy and unfit for your mental health, causing weight gain and other issues. As intuitive eating helps you build a healthier relationship with food, it can also help you lose weight in the following ways:

Rejecting Diet Mentality

By stopping restrictive dieting, you reduce the cycle of bingeing and deprivation. This can stabilize eating patterns, leading to more consistent food intake and potentially helping your body find its natural weight. When you remove the stress of "diet rules" your body is better able to tell you its true hunger signals.

Honoring Your Hunger

Eating when truly hungry prevents overeating later. By listening to your body, you avoid extreme hunger that leads to poor food choices and larger portions. This helps regulate your calorie intake naturally, which can support healthy weight management.

Feel Your Fullness

Paying attention to fullness cues prevents overeating. Stopping when satisfied, not stuffed, helps regulate calorie intake. This awareness promotes mindful eating, which can lead to natural weight management over time.

Challenge the Food Police

Eliminating guilt and shame around food leads to healthier choices. When you stop labeling foods as "good" or "bad," you make decisions based on your body's needs, not emotional restrictions. This mindset supports better food choices long term.

Discover the Satisfaction

Eat foods that make you happy and feel good. If you don't like what you're eating, choose something else. Food should be satisfying. Enjoy the taste and texture. Eating should be a pleasure, not a chore.

Cope with Your Emotions with Kindness

Finding non-food ways to manage emotions reduces emotional eating. Addressing the root of emotional eating can lead to healthier food choices and potentially support weight management. This method helps to separate true hunger from emotional urges.

Make Peace with Food

Removing "forbidden" foods reduces cravings and binge eating. When all foods are allowed, you're less likely to overconsume them. This balanced approach to food can help in maintaining a healthy weight without extreme restriction.

Respect Your Body

Accepting your body as it reduces stress and promotes healthy habits. When you focus on well-being rather than weight, you're more likely to make positive choices for your health. This can lead to a healthy weight for your body.