Just as people have different behavior and body language, people also have their unique sleeping habits. Whether you are a tummy sleeper or a back sleeper, your sleeping positions matter to your overall health. According to Johns Hopkins Medicine, as you get older and start experiencing more health issues, the way you sleep will also become a considerable factor. Some ways your sleeping position may affect you are back and neck pain, sometimes sleeping while facing up can cause you to wake up with low back pain and soreness. Your sleeping position may also cause obstructive sleep apnea to flare up and collapse.

Side sleeping is a sleeping position where one sleep on either the right side or the left side of their body. According to the Sleep Foundation, it is actually a great position for people who suffer with sleep apnea as it allows easier breathing and keeps your airways open. Also, it's good for your spine because it helps keep it in a straight line, which can prevent back pain. Plus, if you have acid reflux, sleeping on your side can help keep stomach acid from coming back up into your throat. But, there's a downside too, the Sleep foundation explains that you might start to feel pain in your shoulder because you're putting all your weight on one side for hours at a time, which can get uncomfortable.

Is Side Sleeping Causing You Shoulder Pain?

In a 2024 study published in Arthroscopy Sports Medicine, and Rehabilitation, researchers explored the connection between how people sleep and if they have torn rotator cuff muscles in their shoulders. According to American Academy of Orthopedic Surgeons (AAOS) a torn rotator cuff is when one or more tendons in the shoulder's rotator cuff group are torn, causing them to detach from the bone, leading to pain and limited arm mobility.

Researchers looked at 58 patients who had significant rotator cuff tears, either partial or full, confirmed by imaging tests. These were people whose shoulder pain came on slowly or from everyday wear and tear, not from a sudden injury. The researchers asked them about their preferred sleeping position: side, back, or stomach.

The study found that 52 of the 58 patients slept on their sides. Only 4 slept on their stomachs, 1 on their back, and 1 used all positions. Statistical analysis showed a strong link between sleeping on your side and having a rotator cuff tear. The study concluded that people who prefer to sleep on their side are more likely to have rotator cuff tears.

How to Relieve Shoulder Pain From Side Sleeping

Change Your Sleeping Position

The best way to avoid shoulder pain is to sleep on your back. You can use pillows to support yourself and keep you from rolling onto your side.

Shoulder Exercises

Doing exercises that move your shoulder in different ways and strengthen the muscles around it can help reduce pain and improve flexibility.

Apply Heat or Ice

If your shoulder is stiff, heat can help loosen it up. If it's swollen, ice can help reduce the swelling and pain.

Use Pillows for Support

If you have to sleep on your side, make sure you're using pillows to support your arm and shoulder. Don't sleep with your arm tucked under you or over your head, as this puts extra pressure on your shoulder.

See Your Doctor

If your shoulder hurts a lot after sleeping, especially if you feel numbness going down your arm, you should see a doctor. They can check to see if there's a serious problem, like a disc problem in your neck.

Seasonal allergies are more than just a nuisance—they can lead to persistent sneezing, itchy eyes, a runny nose, and a cough that lingers for weeks or months. The ongoing spring season also marks the beginning of tree pollen season, which is followed by grass pollen in the summer and weed pollen in late summer and fall. Crosswinds carrying pollen from other areas, along with rising temperatures, have made allergy symptoms more erratic and harder to predict. However, there are always solutions to these problems.

Keep These Items In Your Toolkit To Battle Seasonal Health

Nasal sprays: While many allergy sufferers turn to antihistamines first, nasal sprays should be the primary daily treatment. Steroid nasal sprays reduce inflammation in the nasal passages, relieving congestion over time. However, they do not provide immediate relief and must be used consistently for several days or up to two weeks for full effectiveness.

Nasal sprays containing fluticasone or triamcinolone are recommended. For best results, the spray should be aimed toward the ear rather than straight up the nose to ensure better absorption. Nasal rinses can also help flush out allergens inhaled throughout the day.

Oral antihistamines: Antihistamines in liquid or pill form provide quick relief from seasonal allergy symptoms. For children with severe symptoms, combining antihistamines with a nasal spray can be even more effective.

Non-sedating antihistamines such as cetirizine, levocetirizine, loratadine, and fexofenadine are preferred, as they start working within 30 minutes and offer relief for 24 hours. In contrast, diphenhydramine can cause drowsiness and lasts only six hours.

Ideally, antihistamines and nasal sprays should be started about two weeks before spring—typically around mid-February. However, if treatment has not yet begun, it is never too late to start.

Eye drops: For itchy, watery eyes, allergy eye drops containing olopatadine can help prevent histamine release, the primary trigger for eye irritation. These drops are available in different concentrations, with higher doses recommended for children with severe symptoms. Natural tears and warm compresses can also provide soothing relief.

Beyond medications: If over-the-counter medications are not sufficient, allergy shots (immunotherapy) may be an option. While most health experts do not recommend allergy shots for children under five, school-age children and adolescents with persistent symptoms may benefit from desensitization therapy. Sublingual immunotherapy, approved for grass, weed, and dust mite allergies, offers another treatment alternative.

Can Lifestyle Changes Help Prevent Seasonal Allergies?

Monitoring local pollen counts is crucial to minimizing exposure. On high pollen days, staying indoors and keeping windows closed can help. After outdoor activities, showering, washing hair, and changing clothes can prevent allergens from spreading indoors. Wearing an N95 mask and sunglasses may also reduce pollen exposure. Running an air purifier can further reduce allergens.

When To See An Allergist?

If symptoms persist despite treatment, consulting an allergist may be necessary to determine the underlying cause. Allergy testing can distinguish between pollen allergies and other triggers, such as dust mites or pet dander, which require different management strategies. In cases where allergies lead to complications like chronic sinus infections, asthma attacks, or eczema flares, a specialist can provide personalized treatment plans.

Building muscle mass offers more than just aesthetic benefits—it can help you achieve more balance, improve blood sugar management and boost mental well-being. However, the ease of gaining muscle can vary depending on your body type. If you've struggled to bulk up despite consistent effort, then probably you are mesomorph. On the contrary, if you are an ectomorph and an endomorph, then you'll struggle to gain weight.

What Are Body Types?

Body types, or somatotypes, are generally classified into three categories: mesomorphs, ectomorphs, and endomorphs. Mesomorphs, in particular, are known for their athletic build, with broad shoulders, narrow waists, and a natural propensity for muscle growth. According to personal trainer Phil Catudal, who spoke to a leading fitness publication, mesomorphs are easily identifiable by their proportions—if your waist and hips are about the same width, you might fall into this category.

Beyond physical appearance, mesomorphs have an edge in muscle-building due to their naturally higher muscle mass and lower fat levels. This implies that they can gain significant results from moderate workouts, making them well-suited to activities requiring strength and stamina.

What Is The Mesomorphic Advantage?

The mesomorphic advantage lies in their ability to build muscle quickly and maintain it. This is because they have a balanced composition of muscle and fat, which allows mesomorphs to achieve results with less effort than other body types. Unsurprisingly, many athletes possess mesomorphic traits. However, mesomorphs are not immune to weight gain. While they may gain fat as easily as muscle, they can shed excess weight effectively by combining a healthy diet with exercise.

What About Ectomorphs and Endomorphs?

Ectomorphs are the body types that are characterized by their lean frames and they often struggle to gain weight. Therefore, it is tougher for them to gain muscles, despite accurate exercise and diet.

On the other hand, endomorphs tend to carry more body fat, which can obscure their muscle mass and make workouts more challenging.

However, it is not impossible to gain muscles for these two body types. Tailored workouts and diet is the answer. Ectomorphs benefit from high-calorie, nutrient-dense diets and strength training with heavier weights, as the International Sports Sciences Association (ISSA) advises. Endomorphs, meanwhile, may focus on calorie control, muscle-building exercises, and high-intensity cardio to improve endurance and shed fat.

ALSO READ: 20-Minute Thigh Workout You Can Nail Without Getting Off The Floor

Regardless of the body type, there are a few exercises that help muscle gain. They include squats, deadlifts, bench presses, overhead presses and pull-ups.

1. Squats: A foundational exercise that targets the lower body, improving leg strength and core stability.

2. Deadlifts: A compound movement that strengthens the back, glutes, and hamstrings while enhancing overall power.

3. Bench Presses: A key upper-body exercise that builds chest, shoulder, and tricep muscles.

4. Overhead Presses: A shoulder-focused lift that also engages the core for stability and balance.

5. Pull-ups: A bodyweight exercise that develops upper-back, bicep, and grip strength.

When was the last time you checked in on your health? Too many men push through pain, ignoring warning signs until it's too late. Whether it's heart disease, mental illness, or prostate problems, the truth is that men are often at serious risk for their health—many of which can be avoided. The problem? Stigma, social pressure, and the idea that asking for help is a sign of weakness keep too many from doing something about it.

The silent suffering of men's health issues is far more prevalent than most are aware. Social stigmas around receiving medical attention dissuade men from seeking care, resulting in delayed diagnoses and avoidable complications. Studies have shown that men only see doctors less often than women, frequently neglecting symptoms until ailments are advanced. This averting of the issue is a major contributor to the sad fact that, on average, men will die 4.5 years before women of largely preventable ailments.

Although most men think they are healthy, a proactive process can greatly reduce the risk of chronic disease. Here are four significant health issues men experience and how to prevent them before they are life-threatening.

1. Heart Disease

Heart disease continues to be the number one killer of men globally. Sedentary lifestyle, unhealthy diet, too much alcohol, and smoking lead to ailments like coronary artery disease, heart attacks, and high blood pressure. But through early care and change of habits, heart disease is quite preventable.

How to Reduce Your Risk:

• Exercise On a Regular Basis: Take up a minimum of 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of intense physical activity per week.
• Adopt a Heart-Healthy Diet: Emphasize whole foods, lean protein sources, fruits, vegetables, and healthy fats and reduce process foods and sweetened foods.
• Monitor Your Health: Check blood pressure, cholesterol, and blood sugar levels at regular intervals.
• Quit Smoking and Limit Alcohol: Smoking profoundly raises the risk of heart disease, and high alcohol consumption may lead to elevated blood pressure.

2. Prostate Health

Prostate health is a major concern, especially as men age. Conditions like an enlarged prostate and prostate cancer can significantly impact quality of life. Prostate cancer is one of the most prevalent cancers among men, making early detection critical.

How to Lower Your Risk:

• Get Regular Screenings: Men over 50 should discuss prostate cancer screening with their doctors. Those with a family history should consider earlier screenings.
• Adopt a Prostate-Friendly Diet: A healthy diet of vegetables, lean proteins, and healthy fats can help maintain prostate function.
• Explore Treatment Options for an Enlarged Prostate: Changes in lifestyle, medications, and in certain cases, surgery may alleviate symptoms.
• Consider Supportive Supplements: Some supplements help maintain prostate and testosterone health, which ensures total well-being among aging men.

3. Mental Health

Despite growing awareness, mental illness is one of the most under-addressed concerns for men. Depression, anxiety, and stress are frequently unreported because of stigma and social expectations of masculinity. Low testosterone can also lead to mental illness, influencing mood, drive, and quality of life.

How to Lower Your Risk:

• Talk about It: Having open dialogue with friends, family members, or a mental health expert can truly make a difference.
• Seek Professional Help: Therapy, counseling, or even mental health online support can be sought.
• Develop Stress Relief Measures: Mindfulness, meditation, and regular exercise can reduce stress levels.
• Track Symptoms: Keeping an eye on shifts in mood, energy, or sleep can pick up on early mental health problems.

4. Erectile Dysfunction

Erectile dysfunction (ED) is usually regarded as a humiliating condition, but it may also be an initial indicator of certain underlying conditions such as heart disease and diabetes. There are many men who do not approach doctors for medical opinion, thereby creating more complications.

How to Lower Your Risk:

Break the Silence: Honest communication with partners and doctors can bring successful treatment methods.

Lead a Healthy Lifestyle: Eating a balanced diet, exercising regularly, and staying away from excess alcohol and tobacco can enhance sexual health.

Periodic Health Check-ups: ED may be related to cardiovascular disease, diabetes, or hormonal imbalances, hence periodic medical check-ups are vital.