Health is Wealth
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Protein in Greek yogurt: Greek yogurt is a protein powerhouse. It has almost twice the protein of traditional yogurts and provides the same gut-friendly bacteria. #HarvardHealth
Your sleep position, immobility, mattress and underlying conditions can all cause morning back pain
There’s nothing worse than waking up on the wrong side of the bed. But it can be hard to avoid when you wake with lower back pain in the morning. A back that throbs, aches or sends shooting pain down your legs can quickly set the tone for your day.
Most people experience lower back pain at some point, and more than 20% have chronic lower back discomfort. It’s the second most common reason people in the U.S. visit their primary care provider — behind colds and flu.
Whether you experience lower back pain all day or only in the morning, understanding what’s contributing to the pain may help you fix it. Pain management specialist Tara-Lin Hollins, MD, shares what might be behind your morning back pain and offers tips to help you wake up pain-free.
Back pain and sleep have a complicated relationship. Pain can disrupt your sleep, and poor sleep can make you more likely to have higher pain. Getting to the bottom of your pain may help end the cycle.
Dr. Hollins says several factors can contribute to morning back pain.
You spend a third of your life sleeping or resting, so if your spine is out of alignment while you sleep, it can have a significant impact on your body. Your sleep position affects your alignment and may (or may not) support the natural curvature of your spine.
“It’s common to be so tired at bedtime that you fall into bed and sleep however you hit the bed,” Dr. Hollins says. “But you may not be sleeping in the best position for your spine.”
The most beneficial sleep positions for your back are on your:
Sleeping on your stomach makes you more likely to twist your neck to the side — a quick way to throw your neck and spine out of alignment.
When you sit all day at your desk without moving, it can make you stiff. Similarly, when you sleep, you’re not moving much for seven to eight hours. Lying immobile for a long period could cause you to wake up with back or hip pain.
“Our bodies are not supposed to be stagnant for multiple hours,” Dr. Hollins explains. “Stiffness can settle in, and inflammation can build up. Then, when you try to move in the morning, releasing the inflammation can be painful.”
Tricky, right? After all, you want a good night’s sleep, and lying immobile while you doze is often a sign that you got all of your ZZZs. But to avoid lower back pain, Dr. Hollins advises taking some time to stretch before you jump out of bed.
Your mattress is your main source of back support while you sleep. And your pillow ensures proper neck alignment. A mattress that’s damaged, too soft or sagging can cause your lower abdomen to sink deeper than the rest of the spine, pulling your back out of alignment.
“All too often, people opt for a soft mattress, thinking it will be more comfortable,” Dr. Hollins notes. “You don’t want a hard mattress, but it should feel firm and supportive. You shouldn’t sink into it.”
Need tips for choosing the best mattress for your back? We can help.
Some conditions or chronic diseases may put you at higher risk for morning back pain. Chronic conditions that affect both sleep and morning back pain include:
Pregnancy can also bring back pain in the morning due to:
Lifestyle changes, like achieving a healthy weight and exercising every day, are always helpful for back pain. But Dr. Hollins also recommends actions related to sleeping that may additionally help reduce or eliminate your morning back pain.
Pillows are a great way to support your back’s alignment. Your typical sleep position should guide the pillows you use:
“Look for pillows that are specific to your sleep position,” Dr. Hollins advises. “But no matter which position you use, adding pillows strategically around your body can support your spine and reduce morning pain.”
If you’re used to sleeping in the same position every night, it can be challenging to change it. But small adjustments may help:
“You want to be as comfortable as possible when you go to sleep,” Dr. Hollins says. “That way, you’ll be more likely to stay in a supportive sleep position.”
According to the Sleep Foundation, the general guideline is to replace your mattress every six to eight years. But you may need a new mattress sooner if yours is:
When choosing a new mattress, choose a “medium firm” mattress — level 6 out of 10 on the mattress firmness scale. It may reduce your back pain symptoms by nearly half.
Most people get out of bed as soon as they wake up, Dr. Hollins points out. But taking a few minutes to prepare your back for transitioning to sitting, standing and walking can help with morning back pain.
See your healthcare provider if your back pain worsens or occurs most mornings for two or three months. They can check for underlying back issues and may prescribe physical therapy.
“Don’t wait six or eight months to see your provider,” Dr. Hollins urges. “They can provide guidance about the best stretches to do, and your back will thank you.”
11/6/2025 by Tamara Soerense
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Inflammation is a natural process initiated by the immune system in response to illness, trauma, toxins, physical stress and chronic disease. While acute inflammation is protective and allows our bodies to heal, it can become harmful if it persists, leading to chronic inflammation. Chronic inflammation, in turn, can lead to conditions such as arthritis, heart disease, and diabetes.
Several foods can contribute to inflammation. These include highly processed foods, refined carbohydrates, or foods high in added sugars. Conversely, other foods can help calm the immune system, decreasing inflammation.
Let’s explore which foods help lower inflammation and how they can be incorporated into an anti-inflammatory diet.
What change can you make today to shift your body into a less inflamed state?
Consider adding one colorful fruit or vegetable to your diet each day. Suggestions include tomatoes, oranges, yellow bell peppers, arugula, blueberries, pumpkin and broccoli.
Tamara Soerensen completed her bachelor’s degree in biology at the University of California, Santa Barbara and her master’s in nutrition at Bastyr University. She is currently a dietetic intern at Mayo Clinic in Rochester, Minnesota. Special interests include digestive health and the utilization of diet for disease prevention.
Grain-free, sugar-free and dairy-free
Do you miss seeing a stack of pancakes on the brunch table? Now you don’t have to. These grain-free, sugar-free, dairy-free pancakes are the perfect guilt-free treat. They’re easy to make, and the whole family will love them. Yum!
3 large omega-3 eggs
¾ cup almond milk
½ tablespoon freshly squeezed lemon juice
1 teaspoon pure vanilla extract
½ cup coconut flour
½ teaspoon baking powder
½ teaspoon baking soda
Pinch of sea salt
¼ cup roughly chopped walnuts
coconut oil, for greasing the skillet (about ¼ cup)
1 pint fresh blueberries
½ cup arrowroot
1 teaspoon cinnamon
Makes 2-3 servings.
Calories 423
Total Fat 19 g
Protein 12 g
Fiber 14 g
Sugar 14 g
Sodium 416 mg
— Recipe courtesy of Mark Hyman, MD
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Honey can help make a sore throat more bearable by tamping down inflammation and coating your throat
If your throat is scratchy, sore or raw, you may already have a home remedy in your pantry: honey. Honey has been used for centuries to soothe sore throats — and there’s good science behind why it works.
Family medicine specialist Elizabeth Rainbolt, MD, gives us the buzz.
Honey is a natural sugar that can be surprisingly helpful when it comes to managing a sore throat and other cold and flu symptoms.
The reason why? It has to do with the nectar bees collect from plants. Nectar is sugar, but it has something going for it that your average table sugar doesn’t.
“The nectar the bees gather contains small amounts of enzymes, vitamins, minerals and more,” Dr. Rainbolt explains. “So, when bees make honey and we eat it, some of those healthy plant-based benefits make their way into our bodies.”
Honey can help soothe your sore throat in a few different ways.
Inflammation (swelling) in your throat is part of what gives you that can’t-swallow feeling. Honey contains nutrients that may help to tamp down inflammation.
“Honey is a good source of flavonoids, which are a kind of plant chemical with anti-inflammatory properties,” Dr. Rainbolt shares.
So, when your throat is on fire, reaching for some honey can help ease swelling and give you some relief.
Another thing about those flavonoids in honey: They’re naturally anti-microbial. That means they can help your immune system fend off invaders that can get you sick, like viruses and bacteria.
Manuka honey in particular may help fight Streptococcus mutans, a common bacterium behind some throat infections.
“Manuka honey contains a unique compound called methylglyoxal, which gives it extra antibacterial power,” Dr. Rainbolt explains. “It may help reduce certain types of bacteria in the mouth and throat.”
But honey isn’t a replacement for medical care. If you’re dealing with strep throat or another bacterial infection, honey might help make your throat feel a little better — but it’s not a cure. Talk with a healthcare provider if you think your sore throat is something more serious than irritation from things like a cold or allergies.
Honey is thick and sticky, which helps coat the lining of your throat. It can act as a protective layer that can reduce irritation and make it easier to swallow.
“Think of honey like a natural cough drop,” Dr. Rainbolt says. “It forms a coating that calms the tissues in your throat and reduces that raw, scratchy feeling.”
The same soothing effect that helps your sore throat can also quiet a nagging cough. In fact, research suggests honey may be more effective than over-the-counter cough suppressants, especially for nighttime symptoms.
Calming the cough means less stress on your throat — and less pain.
There are a few different ways to get your honey fix for a sore throat:
“For a double-soothing effect, combine honey with warm liquids like tea or lemon water,” recommends Dr. Rainbolt. “Just avoid using boiling water — that can destroy some of honey’s beneficial properties.” Instead, let your hot water sit for a few minutes before you stir in your honey.
All honey has benefits, but some kinds pack a little more punch to knock out a sore throat:
“If the honey is crystal-clear, it’s likely been highly processed,” says Dr. Rainbolt. “Look for raw, dark, or cloudy honey to get the most health benefits.”
Honey is a natural remedy for sore throats. But natural doesn’t mean without risks. Keep these things in mind:
When used properly, honey might help ease a sore throat and deliver an antibacterial and anti-inflammatory boost, especially when used in combination with other home remedies.
But it’s not a magic elixir. If you think it could be strep throat or have other troubling symptoms, talk with a healthcare provider.
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When you’re pregnant, it’s important to eat a healthy diet that provides the nutrients you need. That helps keep you feeling your best and promotes healthy fetal development. But pregnancy also puts you at higher risk for foodborne illness. Some foods and drinks can increase your risk for pregnancy complications. Avoid high-mercury fish and processed meat, and go easy on salt and caffeine.
We all want to protect our kids whether it be from falls, bumps and bruises — or avoidable infections and diseases. To help your child avoid illness, it’s important to encourage good habits and take steps to boost their immune system from an early age.
“Most of what makes a child’s immune system strong is common sense,” says pediatrician Adriane Lioudis, MD. If you keep these five tips in mind, you’ll stack the deck in your child’s favor for a healthier life.
While it’s a very personal decision (that isn’t always possible), if you are able to exclusively breastfeed your child for at least six months, it may have benefits. Some research shows that breastfeeding your child might possibly reduce allergies, Dr. Lioudis says.
Eighty percent of infections are spread by touch. Teach your little one to take the time to wash their hands after sneezing, coughing and going to the bathroom. Washing hands with warm water and soap for at least 20 seconds can remove bacteria and viruses and can reduce the chance of lung infections by up to 45%.
Follow your pediatrician’s advice when it comes to the childhood vaccination schedule. Immunizations start in infancy and continue to adulthood and prevent measles, mumps, chickenpox, rotavirus and other infections.
“Get the flu shot for your child yearly, as well,” Dr. Lioudis says. This is particularly important for children with asthma and other chronic health conditions.
Also, if your family will be traveling internationally, it’s important to seek advice from your child’s healthcare provider about any needed vaccinations.
To maximize immunity, children must get enough sleep.
Sleep requirements for each night vary by age:
Not getting enough sleep limits the body’s ability to produce proteins called cytokines that help fight infection and reduce inflammation.
A healthy diet is also important for your child’s immune system.
Dr. Lioudis recommends encouraging your child to “eat the rainbow” when it comes to fruits and vegetables. A good selection of whole grains should be part of their diet as well. Keep processed foods to a minimum. Proper food choices can help ensure that your child gets enough vitamins — such as vitamin A and E. These vitamins are needed to maintain good health and a strong immune system.
“Even if you follow these tips, your child might still get between seven and 11 colds each year,” says Dr. Lioudis. She adds that you can expect each one to last up to two weeks.
Also, keep in mind that some things billed as common “remedies” aren’t effective in boosting immunity. For example, there’s no definitive proof that large amounts of vitamin C or echinacea help prevent colds or shorten them, she says.
However, if your child has a compromised immune system, work closely with your pediatrician to find ways to improve his or her immunity. Each child needs a personalized approach because their individual immune system varies, Dr. Lioudis says.
“There’s generally a different protocol with immunocompromised children. There are some vaccines we have to add in on top of what most children have, but it’s something that we must determine on a case-by-case basis.
11/6/2025 by Tamara Soerense
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Inflammation is a natural process initiated by the immune system in response to illness, trauma, toxins, physical stress and chronic disease. While acute inflammation is protective and allows our bodies to heal, it can become harmful if it persists, leading to chronic inflammation. Chronic inflammation, in turn, can lead to conditions such as arthritis, heart disease, and diabetes.
Several foods can contribute to inflammation. These include highly processed foods, refined carbohydrates, or foods high in added sugars. Conversely, other foods can help calm the immune system, decreasing inflammation.
Let’s explore which foods help lower inflammation and how they can be incorporated into an anti-inflammatory diet.
What change can you make today to shift your body into a less inflamed state?
Consider adding one colorful fruit or vegetable to your diet each day. Suggestions include tomatoes, oranges, yellow bell peppers, arugula, blueberries, pumpkin and broccoli.
Tamara Soerensen completed her bachelor’s degree in biology at the University of California, Santa Barbara and her master’s in nutrition at Bastyr University. She is currently a dietetic intern at Mayo Clinic in Rochester, Minnesota. Special interests include digestive health and the utilization of diet for disease prevention.
