Sleep, coffee, alcohol: answers to the main health questions people asked in 2023

Health issues worry people every day. How to cope with infections, constipation, how much coffee to drink and much more. NYTimes answered the 10 most popular health questions of 2023.

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People are constantly looking for answers to health questions: Why do I always have a stuffy nose? Why does my sleep get worse as I get older? How much coffee should you drink? And, fortunately for all of us, these questions can be answered.

1. Is it harmful to wash your hair every day?

The answer depends on the texture of your hair, how oily it is, whether it's dyed, etc.

“It may seem easy to get your scalp squeaky clean,” says Dr. Murad Alam, a dermatologist at Northwestern University. “Keep in mind that your scalp is a living part of your body, not a plate left in the dishwasher after dinner.”

If you have an oily scalp, then you should use shampoo every day. The same recommendation is relevant for those with thin hair.

If you exercise regularly and sweat too much, it is also recommended to wash your hair daily to remove salt and secretions. You can alternate between shampooing and just rinsing with water.

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Daily washing may also be necessary if you frequently use products such as gels or hair sprays.

Those with curly hair are advised to wash their hair once a week or once every 2 weeks.

2. Is it possible to avoid arthritis?

Arthritis is a general term that describes more than 100 conditions that cause joint inflammation. But it doesn't have to be an inevitable result of aging.

For most people, preventing arthritis later in life should begin many years before it becomes a problem—by taking steps to prevent joint injuries during sports or exercise and properly recovering when they occur.

For those who are not at risk for developing sports injuries, staying physically active and maintaining a healthy weight can help prevent excessive wear and tear on joints and reduce pain if arthritis occurs later in life. You can do low-impact exercises, such as on a stationary bike, where your knees, hips and joints are not subject to as much stress.

Regular exercise, knee or ankle braces, over-the-counter pain relievers such as ibuprofen or acetaminophen, or steroid injections into the problem joint can provide some relief from joint pain.

Dietary supplements such as glucosamine and chondroitin sulfate or herbal remedies such as boswellia (an herbal extract made from the bark of the boswellia tree) may help relieve symptoms for some people.

3. Alcohol - what you can do about the risks

It's becoming clearer and clearer that even small amounts of alcohol are harmful to you - linked to cancer, cardiovascular problems and liver disease.

The immune system. Excessive alcohol consumption can suppress the immune system, weakening the body's defenses against infections. Therefore, people who drink may want to take steps to keep their immune system functioning properly.

This includes regular exercise. The link between exercise and immunity is difficult to study, but researchers have long observed that people who are fit and physically active seem to develop fewer respiratory tract infections. And when they get sick, their illnesses tend to be less severe.

Dream. Another important component of a healthy immune system is adequate sleep. To get adequate rest after a night of drinking, give yourself a few hours between drinking and going to bed. The lower your blood alcohol concentration before bed, the less damaging it will be. It's also helpful to choose low-alcohol drinks, such as 4 percent beer instead of a strong cocktail.

Food. A healthy diet can also help improve overall health and potentially reduce the risk of developing some alcohol-related diseases, such as certain types of cancer and cardiovascular disease.

The Mediterranean diet, with its emphasis on fruits, vegetables, whole grains, legumes, nuts, olive oil and fish, is considered the “gold standard” of healthy eating.

Annual inspection. It's important to visit your doctor at least once a year for a regular check-up and be honest about how much you drink.

Starting preventive screenings at recommended ages, such as colonoscopies at age 45 and mammograms at age 40, may be especially important if you drink, since alcohol is a risk factor for colorectal and breast cancer.

4. Can daytime naps compensate for poor night sleep?

Not only the duration of sleep is important for health, but also the quality of this sleep, which is determined by how much time you spend in its different stages. If you do not consistently go through all these stages every night, it can lead to a number of diseases.

Although a few hours of sleep at night and a nap during the day can add up to a total of six hours or more, the health benefits are questionable. A nap of less than 90 minutes usually involves only lighter stages of sleep, rather than deep, restorative sleep where you sleep through the night.

But in some cases, a short nap during the day can be beneficial.

For example, if you usually work during the day, a 20- to 30-minute nap can restore alertness without making you drowsy or disrupting your sleep the next night.

It's best to nap in the afternoon, when we naturally become less alert and tend to feel sleepy.

5. Why can’t my nose breathe?

There are many potential causes of nasal congestion, including household and workplace irritants, allergies and upper respiratory tract infections.

Anatomy your nose could also be the culprit. Some people are born with or develop a deviated septum, in which the thin wall of cartilage and bone separating the right and left nasal passages is off-center. This deviation is removed surgically.

Seasonal allergies is one of the obvious sources of nasal congestion, especially if you have watery and itchy eyes, a runny nose, and you also sneeze. In this case, your doctor may recommend an oral antihistamine.

Viral infections, such as colds, flu and Covid-19, can also lead to nasal congestion, as can viral pneumonia. Other factors include changes in temperature and humidity, although some people experience chronic inflammation without a known cause.

You can use an over-the-counter saline nasal spray to irrigate your nasal passages two or three times a day to relieve congestion. It's also important to stay hydrated, as fluids can help thin the mucus in your nose, allowing it to drain more easily.

If chronic congestion is interfering with your daily life, you should seek help from an otolaryngologist. He will be able to figure out if your nose has structural problems or if you have something like a chronic sinus infection.

6. What to eat or drink when you have a cold

When you have a cold, it is important to eat well. Especially if it affects your sense of taste and smell, it may suppress your appetite, but your body still needs calories and nutrients to function and fight infection.

Doctors recommend eating soup. It saturates and helps absorb liquid. And honey can reduce the frequency and severity of nighttime coughs, in some cases better than over-the-counter cough syrups.

You can also make a non-alcoholic hot toddy using tea instead of liquor and adding the flavor of honey, lemon, ginger or other spices to relieve cold symptoms.

7. Why does it become harder to sleep as you age?

The researchers found that sleep quality does decline slightly with age, with older adults taking longer to fall asleep, waking up more often during the night, and spending more time sleeping during the day compared to younger adults.

Research shows that going to bed and waking up at the same time every day, avoiding naps and caffeine in the afternoon, eating a healthy diet and exercising regularly will all help your sleep.

One small study published in 2022 found that at least 40 minutes of aerobic or resistance training four times a week helped older adults fall asleep faster and stay asleep longer.

Having regular meal times each day can also help maintain a daily routine, which in turn can help regulate sleep. Spending time outdoors in sunlight can also help control melatonin production and improve sleep.

8. Why does constipation occur while traveling?

Constipation while traveling is a fairly common phenomenon, affecting, according to experts, one in three people.
According to them, the best way to prevent constipation is to be proactive about diet, sleep and hydration.

Try to also limit the amount of alcohol you drink.

When it comes to eating, try not to overindulge in fatty meats, fried foods or dairy products. It is recommended to drink plenty of fluids, eat fiber, fruits and vegetables. You should aim to consume at least 25 grams of fiber per day.

Fermented foods like sauerkraut, kimchi, yogurt, or anything pickled can also help maintain a healthy gut microbiome, which is beneficial for digestion.

Over-the-counter laxatives can also help, but not all are suitable for travel. Doctors recommended polyethylene glycol (Miralax), which causes less cramping and diarrhea than stimulant laxatives such as bisacodyl (Dulcolax).

9.Are all these skin care products necessary?

Dermatologists recommend keeping skin care simple and argue that every person's daily skin care routine should include several basic steps: cleansing, moisturizing and sun protection.

Most people should wash their face twice a day, but if you have dry or sensitive skin, once is usually enough.

Choosing the right facial cleanser depends on your skin type. Doctors suggested using a hydrating cleanser if you have dry skin, a gel-based or foaming cleanser for oily skin, or a gentle, fragrance-free cleanser for sensitive skin.

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You don't have to spend a fortune—pharmacy brands like Neutrogena, CeraVe, and La Roche-Posay are very effective.

Daily moisturizing keeps your skin from drying out and can reduce the appearance of wrinkles.

If you have oily skin, choose a lightweight, oil-free moisturizer. If you have dry skin, use a creamier product labeled "hydrating" or "for dry skin." People with acne-prone skin should look for non-comedogenic moisturizers that won't clog pores.

Most people are advised to moisturize their skin twice a day. You may need to moisturize more often in winter or when your skin gets particularly dry.

Sun protection should be part of everyone's daily routine, regardless of skin type or tone. Look for broad-spectrum sunscreens that protect your skin from both UVA and UVB rays and have an SPF level of at least 30, which is recommended by the A.A.D.

In addition to cleanser, moisturizer, and sunscreen, you can add a serum, exfoliator, eye cream, or toner. These products often contain active ingredients such as antioxidants, retinol or acids that can provide additional UV protection and anti-aging properties, and eye creams are formulated specifically for sensitive skin around the eyes.

10. How much coffee is too much coffee

Coffee contains thousands of chemical compounds that may be linked to good health. But it's also a major source of caffeine, too much of which can cause problems like nervousness, anxiety, nausea and trouble sleeping. While experts say dangerous side effects from drinking coffee are rare, it is still possible to overdo it.

Most adults can safely consume 400 milligrams of caffeine—or the amount found in about four eight-ounce cups of brewed coffee or six shots of espresso—per day, according to the Food and Drug Administration. If you're pregnant, the American College of Obstetricians and Gynecologists recommends no more than 200 milligrams.

At the end of the day, you just need to listen to your body, as experts recommend. If you begin to feel nauseous, nervous, restless, or experience sleep disturbances, perhaps reduce your intake.

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