Sleep is a cornerstone of health. When we sleep good, we feel good. However, people often view sleep as expendable, they trade it to work more hours, or spend time with loved ones, or any other recreational activity. While these things are important too, they should not come at the expense of your health as it can lead to other issues you may not be prepared for.

When we go to sleep, we hope to wake up and feel refreshed, as sleep is like a reset button for your body. Media has given us a view of waking up, where the person is happy and energetic as soon as they get out of bed, however that is not entirely right. Everyone feels a little sleepy when they first wake up. It's called sleep inertia, and it's normal. Think of it like your brain needing a few minutes to boot up.

The sleep foundation suggests that you may feel better after 15 to 90 minutes, which is due to sleep inertia. Sleep inertia is the grogginess and disorientation you may feel right after waking up. You may also have had a bad night's sleep, which may cause you to be tired in the morning. However, if you're getting plenty of sleep and still wake up tired every single day, that's different. This kind of tiredness, where you're always dragging, is a sign that something might be wrong. Don't just ignore it. Talk to your doctor to figure out why you're so tired all the time.

Could The Food You Eat Cause You To Wake Up Tired?

Eating spicy food right before bed can cause heartburn. The Cleveland Clinic explains heartburn is like a burning feeling in your chest, and it happens when stomach acid goes back up into your throat. This can make it hard to fall asleep, and if you do fall asleep, it can wake you up. So, if you eat spicy food late at night, you might wake up feeling tired and groggy. Try to avoid eating spicy meals close to bedtime. It's better to eat them earlier in the day so your stomach has time to digest them before you try to sleep.

Eating Sugary Foods

According to 2019 study published in American Journal of Lifestyle Medicine, eating sugary foods or drinks before bed can really mess with your sleep. When you eat sugar, your body gets a quick burst of energy. This burst of energy can make it harder to fall asleep because your body is wide awake. Also, if you do fall asleep, the sugar can cause you to wake up during the night. Try to avoid sugary snacks or drinks before bed. Instead, try a light, healthy snack if you're hungry. This will help you sleep better and wake up feeling more rested.

Other Lifestyle Habits That Cause Restless Sleep

Looking at your phone or tablet right before bed can keep you awake. The Cleveland Clinic explains that the bright light from these screens, called blue light, tells your brain it's daytime. This makes it hard to fall asleep. Also, looking at social media can make you feel worried or stressed. If your mind is racing with thoughts, you won't sleep well. Try to turn off your screens at least an hour before bed. Instead, try reading a book or listening to calming music. This will help you relax and fall asleep faster.

Your Mental Health Can Also Be A Reason For Poor Sleep

If you're worrying about things when you're trying to sleep, you won't sleep well. When you're stressed or anxious, your mind keeps going over and over the same thoughts. This makes it hard to relax and fall asleep. If you're having trouble sleeping because of stress, try doing relaxing things before bed. Things like taking a warm bath, meditating, or doing deep breathing exercises can help. If you're still having trouble sleeping, talk to your doctor. They can help you find ways to manage your stress and sleep better.

Condiments often get a bad rap in the world of healthy eating, but experts suggest it's time to reconsider that stance. While many people feel their meals are incomplete without the familiar kick of ketchup, mayo, mustard, soy sauce, ranch, or hot sauce, not all of these additions are detrimental to health. In fact, some might even enhance the nutritional profile of your meals.

"I would way rather folks add a condiment that really brightens their day and makes their food enjoyable than for them to swear off that food entirely," registered dietitian Abbey Sharp told USA Today. "If ranch is the only way that you’re going to eat vegetables, by all means, you should be adding ranch."

While many assume that condiments only add empty calories or sodium, some health professionals believe that the right choices can contribute positively to your diet. The trick lies in selecting those with fewer additives and better nutritional value.

Choosing the lowest-calorie condiment may seem wise, but calories aren't the only factor to consider. Some condiments, though low in calories, are packed with artificial additives, sodium, and sugar—ingredients that can elevate the risk of high blood pressure, stroke, and heart disease. On the other hand, healthier condiments often contain little added sugar and are rich in fiber, protein, and healthy fats.

Abbey Sharp warns against blindly choosing products labeled "fat-free" or "low-fat," as these can be loaded with sugar and salt to compensate for lost flavor. Instead, she recommends looking for items with shorter, simpler ingredient lists.

Homemade condiments are generally less processed and lower in calories, but plenty of store-bought options can also be healthy if you check the labels carefully. Experts have highlighted several condiments that offer both flavor and nutrition:

Pesto — Made with olive oil, Parmesan, basil, and pine nuts, pesto is not only flavorful but also a good source of zinc, supporting immunity and metabolism.

Mustard — While mustard is low in calories (about six per 10 grams), it often contains turmeric, which has anti-inflammatory and antioxidant properties. However, it can be high in sodium, so moderation is key.

Guacamole — Rich in fiber, potassium, and healthy fats from avocados, guacamole can enhance satiety and overall nutrition. Sharp calls it her favorite condiment.

Balsamic Vinegar — Made from grapes, balsamic vinegar is packed with antioxidants that may protect cells and reduce heart disease risk.

Soy Sauce — Due to its high sodium content, consider making a homemade version using low-sodium vegetable broth, vinegar, brown sugar, and spices.

Tomato-Based Sauces — Tomatoes offer potassium, lycopene, and other nutrients. Homemade ketchup or salsa can reduce added sugar intake and avoid high-fructose corn syrup.

Hummus — A blend of chickpeas, tahini, garlic, and olive oil, hummus provides protein, fiber, and healthy fats.

Hot Sauce — Often containing just peppers, salt, and vinegar, hot sauce can support gut health and digestion—though sodium remains a concern.

Tahini — Ground sesame seeds provide plant-based protein and selenium, which supports brain and immune health. Just two tablespoons supply 10% of an adult’s daily protein needs.

A knee replacement surgery, also known as knee arthroplasty, involves replacing damaged knee joint surfaces with metal and plastic parts to relieve pain and improve function, especially for those with severe arthritis or injury. However, there is not much information on what to do after the surgery is performed. Dr Ayesha Abdeen, chief of hip and knee replacement surgery at Boston Medical Center, recently took to social media to break down exactly what to expect—from managing pain in the first few days to getting back on your feet and returning to the activities you love.

Here's Exactly What You Can Expect?

Total knee replacement (TKR) Surgery is usually done using spinal anesthesia along with a nerve block to help reduce pain after surgery. Right after the procedure, you will likely still feel pain relief from the nerve blocks for about eight to 12 hours.

Once the spinal anesthesia wears off, which is usually within the first hour or so in the recovery room, you will be encouraged to start walking. Early movement helps speed up recovery and lowers the risk of serious blood clots that can form in your leg (deep vein thrombosis) and travel to your lungs (pulmonary embolism). You will also be given a medication to help prevent blood clots, such as aspirin or a stronger blood thinner (anticoagulant), depending on the type of clots you have.

Pain during the first few days after TKR can be strong, especially in the front and back of the knee. Pain in the back of the knee may be due to bone spurs caused by arthritis that are removed during the surgery. To help manage this, specific nerve blocks are used right before surgery. After surgery, a “multi-modal” approach to pain relief is used.

This means you’ll get a combination of medications like acetaminophen, anti-inflammatory drugs and low-dose opioids. These medications often begin before surgery and continue afterward. Opioids use is usually stopped after one to two weeks to reduce the risk of dizziness, breathing problems, constipation, nausea and other issues.

How Soon Can You Go Home?

What Exercises Can Help Speed Recovery?

Strengthening your quadriceps and hamstrings. Stretching these muscles improves flexibility at the knee in flexion (bending) and extension (straightening). This is key to avoiding scar tissue and stiffness. Balance and proprioception exercises (which help your body sense where your joints are) to prevent falls. Gait training to help improve the way you walk.

When Can I Return To Normal Activities?

You can start returning to sports gradually, based on your physical therapy and the type of sport. In general, most people return to sports within six to 12 weeks. Low-impact activities like walking, cycling, swimming and golf are recommended. It’s best to avoid high-impact activities like running or jumping to protect the new joint.

When Should I See A Doctor?

Pain is expected during the first few days and usually gets better after a few weeks. Ice and pain medications can help manage this. If you develop increasing calf and/or thigh pain and swelling, you should contact your doctor, as this could signal a blood clot. If you notice fluid, pus or bleeding at the incision, call your surgical team.

How Long Does A Knee Replacement Last?

Exercise is often hailed as a natural remedy for many chronic conditions—but for people living with migraine, it can be a double-edged sword. A recent survey published in the Journal of Headache and Pain found that 38% of participants reported physical activity as a trigger for migraine attacks. More than half of those said their symptoms began during exercise, while others noted that attacks started, on average, over two hours after the workout ended.

Migraine is a complex neurological disorder that affects approximately 4.9 million Australians. It is far more than just a bad headache. It is a condition that is indicated by moderate to severe headaches accompanied by symptoms like nausea, visual disturbances, and intense sensitivity to light and sound. Interestingly, while some people with migraine find exercise to be a trigger, others are encouraged to see it as part of their treatment plan. Studies suggest that regular aerobic exercise may help reduce the frequency of attacks, lessen their intensity, and improve overall quality of life.

Accredited exercise physiologist Cordes, who herself lives with chronic migraine, says she couldn’t tolerate even light exercise during the first year after her diagnosis. Speaking to ABC News, she said that it just felt like a bit of a nightmare. Today, she works with a large number of clients navigating the same challenges. Even if you feel like exercise is triggering your migraine attacks, it might not be the whole story. She explained that it could be that you’re working out in the heat, which can be a trigger, or perhaps you’re dehydrated or haven’t eaten enough, which causes blood sugar to drop. All of these factors can contribute.

For some, the impact of migraine has meant stepping away from once-beloved sports. There are many people who confirmed that severe headaches, which is a form of migraine, meant that they had to give up activities like swimming, netball, and basketball.

Personalised Plans Can Help

With so many variables at play, experts stress the importance of personalized treatment plans. For those with migraine, exercise should be approached carefully—starting slow, staying hydrated, avoiding extreme temperatures, and paying attention to the body's signals. What works for one person might not work for another, but with the right support and adjustments, many can find a way back to movement without fear of pain.