Simple exercise done just once a week could help lower blood pressure

Holding a wall squat for a few minutes might not feel like an intense workout, but a growing body of evidence suggests it could be one of the most effective ways to lower your blood pressure.

A trial published in BMJ Open Sport & Exercise Medicine found that isometric exercise training, where muscles contract without moving the joints, leads to meaningful drops in resting blood pressure within just four weeks.

Researchers also found that daily exercise may not be necessary to maintain these benefits, as exercising just once a week was enough to preserve some heart-health improvements.

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The study followed 100 inactive adults with normal to high-normal blood pressure, defined as a systolic reading between 120 and 140 millimeters of mercury.

For the first four weeks, the participants performed lower-body isometric wall squats three times a week at home. The routine consisted of four two-minute sessions separated by two minutes of seated rest, monitored using heart-rate straps to ensure consistent effort.

After four weeks, participants’ top blood pressure number (systolic pressure) fell by about 9.5 points on average, while their bottom number (diastolic pressure) also dropped compared with the control group.

Researchers then examined the effects of reduced exercise frequency. During the following four weeks, participants were randomly assigned to train three, two, one or zero times per week.

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Those who stopped exercising completely saw their blood pressure bounce back to baseline within four weeks, essentially wiping out their progress.

In contrast, participants who kept training just once or twice a week managed to hold onto a significant portion of their blood pressure reductions.

Only the group that continued training three times weekly retained key improvements in the following metrics.

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"This is a fascinating study revealing just a little bit of the right exercise even once a week has likely demonstrable cardiovascular benefits in terms of blood pressure reduction," Dr. Aseem Malhotra, a cardiologist and metabolic health specialist at Ovadia Heart Health in Florida, told Fox News Digital.

"It also doesn’t cost anything to do wall squats at home."

Malhotra, who was not involved in the study, noted that physical movement is only one piece of the puzzle.

"In my own personal clinical practice, I regularly see significant improvements in blood pressure with many patients coming off medication just from dietary change alone," he said.

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"A low-carb Mediterranean diet is, in my view, the most substantial and effective intervention – not just for blood pressure, but for all metabolic health markers."

The study cohort was relatively modest in size, consisting of 100 generally healthy, non-smoking adults who were not taking blood pressure medications.

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The findings cannot automatically be generalized to individuals with diagnosed hypertension, older populations with mobility limitations, or patients who are already on heart medications, the researchers acknowledged.

Additionally, because the maintenance phase lasted only four weeks, the researchers noted that longer-term trials are needed to see whether a once-weekly session can sustain blood pressure reductions over months or years.

Because the study involved physical activity, participants and researchers knew each person’s assigned exercise group.

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Blood sugar spikes may be tied to everyday habits you can control, expert says

Everyday habits — from what you eat for breakfast to how much you sleep — can have a significant impact on blood sugar levels, according to a metabolic health expert.

Maintaining healthy blood sugar levels is essential for energy, organ function and overall metabolic health, while frequent or prolonged spikes and drops can contribute to health complications.

Jim LaValle, a Texas-based clinical pharmacist and metabolic medicine expert, told Fox News Digital that understanding how food, exercise, sleep and stress affect blood sugar is key to keeping levels in check.

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LaValle recommends monitoring blood sugar after meals, known as postprandial glucose, to better understand how different foods, beverages and eating habits affect blood sugar levels.

"Do I spike more from eating rice, or do I spike from eating quinoa? How much can I eat?" he said. "I think that's a foundational issue."

The metabolic health expert noted that insulin resistance occurs when cells become less responsive to insulin, a process that can be influenced by inflammation in the body.

Normally, insulin helps move glucose from the bloodstream into muscle cells, where it can be stored as glycogen for later use.

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LaValle said he’s a "big believer" in eating a higher-protein breakfast rather than one that’s heavy in carbs, pointing to naturally elevated cortisol levels in the morning and their potential impact on blood sugar.

"You've got to watch how many sugars are in food, how many refined carbohydrates you're [eating]," he added.

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One of the simplest lifestyle habits to help lower blood sugar, according to LaValle, is taking a 10-minute walk after eating. Regular exercise is an "obvious" healthy practice, he added, although he acknowledged that it's not easy for everyone.

"It’s easy to say, ‘eat better, exercise, sleep better,’ but then people are working 16-hour days or are single parents, they get home, they open up their pantry and destroy a bag of cookies because that's the first thing they can eat and their blood sugar’s plummeted," he said.

Even a little movement after eating can be beneficial, LaValle said, particularly in a modern world that’s "eliminating the need to move."

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LaValle also emphasized the importance of managing stress, which can contribute to insulin resistance.

Along with healthy eating, exercise and stress management, getting adequate sleep is "huge for glucose regulation," he added.

"When you don't sleep and you don’t get enough rest to reset your body for the next day ... all those hormones that are supposed to be getting released get skewed," LaValle said, noting that insulin regulation is particularly affected by inadequate sleep.

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LaValle noted that sleep apnea is often associated with conditions such as diabetes, prediabetes, high blood pressure and obesity, emphasizing the importance of healthy sleep habits.

Hyperarousal of the brain can contribute to insomnia, LaValle added.

For someone who’s "jacked up all day long," feeling overcommitted and anxious, that heightened state of stress can disrupt sleep and, in turn, interfere with glucose regulation.

Inadequate sleep can also affect appetite and eating behaviors, potentially making blood sugar management more difficult.

"Then you're going to start to put weight on and then, when you don't get enough sleep, you’ve got to eat more to fuel your brain," LaValle cautioned.

"So you eat more, you're not efficient at packaging that fuel up, you're moving less ... and those are the things that you have control over."

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New test could flag which men need aggressive prostate cancer treatment and which don't

A new diagnostic test could improve the prostate cancer experience for millions of men.

Researchers at University College London (UCL) analyzed a tissue-based molecular test called Decipher to determine which men with high-risk prostate cancer were most likely to benefit from stronger treatment — and which might avoid unnecessary medication and side effects.

The analysis focused on abiraterone, a hormone therapy that was shown in the STAMPEDE clinical trial to cut the risk of death in half among men with high-risk, localized prostate cancer.

The findings were presented at the European Society for Medical Oncology (ESMO) Congress 2026 in Madrid, held Oct. 23–27.

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Not every cancer is alike, and treating someone more aggressively than necessary could have "increased side effects and poorer quality of life," noted a UCL news release.

Because prostate cancers differ at the molecular level, not every patient benefits from adding hormone therapy.

To determine whether Decipher could help guide that decision, researchers examined test scores from more than 27,000 patients in real-world data and 401 men with non-metastatic prostate cancer who had participated in the STAMPEDE abiraterone trial.

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Higher Decipher scores predicted worse outcomes, meaning the cancer is more likely to spread and additional treatment may be valuable. A low Decipher score suggested more intensive treatment may be unnecessary.

Lead researcher Dr. Sarah Howlett of UCL Cancer Institute commented in a statement that for men with very high-risk prostate cancer, preventing spread of the disease is "critical."

"Understanding who benefits most from additional treatment can make a meaningful difference," she added.

The findings suggest that genomic testing could help tailor treatment, according to the researcher.

Men with high-risk prostate cancer and low Decipher scores may face a lower risk of spread and could avoid more intensive therapy, while those with high scores may be the strongest candidates for additional treatment.

Identifying the same pattern in both a large, real-world dataset and a randomized clinical trial strengthens the findings, Howlett noted.

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"But further validation in other datasets is needed before the test is used routinely to make these decisions," she said.

Elai Davicioni, medical director of urology for Decipher test maker Veracyte, also commented, "We believe this growing evidence gives physicians a stronger reason to use Decipher before making decisions that can affect both cancer outcomes and patients’ quality of life."

Fox News senior medical analyst Dr. Marc Siegel, who was not involved in the study, also commented on the findings.

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"Prostate cancer varies from person to person," he said. "Medical science is increasingly aware that it is not one size fits all."

Localized prostate cancer, which has not yet spread, may contain mutations that predict how aggressive the disease will be and indicate whether it could respond to targeted therapies, Siegel noted.

Certain targeted therapies are being used more with widespread prostate cancer, according to the doctor, as they include "more powerful anti-androgens, which works not just on the testes, but on the adrenals as well."

Hormone therapies have "significant side effects," including fatigue, and "don’t always help," he added.

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Siegel said the study’s strength was its combination of a randomized treatment group with Decipher testing, which helped identify in advance which patients were most likely to respond to intensive hormone therapy.

"This is the personalized, precise approach of the near future," he said.

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Prostate cancer is the second-leading cause of cancer death behind lung cancer, according to the American Cancer Society.

About one in eight American men will be diagnosed with prostate cancer in their lifetime.

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People living past 100 in one tiny village share 3 daily habits

National Geographic researchers believe they may have discovered a new "blue zone."

A blue zone is a geographic region where residents show unusually high rates of longevity and survival into old age. The newest blue zone candidate is a small village called Bolotana, located on the Italian island of Sardinia.

In a 2024 snapshot, 10 of the village's 2,262 residents were at least 100 years old, according to National Geographic — roughly 10 times the Sardinian average and 11 times the U.S. average.

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A team of researchers, including Dan Buettner — founder of Blue Zones, a company focused on longevity, and a National Geographic Fellow — set out to investigate Bolotana’s exceptional lifespan.

The findings were published in Frontiers in Aging.

Buettner highlighted three lifestyle habits that are common among Bolotana’s long-lived residents.

The study did not establish that these habits directly cause longevity, but researchers are examining how the village’s environment and traditions may contribute to its unusually high survival rates.

"The international team of demographers, their population scientists … were able to examine the birth records, death records and baptismal records and see that this is probably the richest, most complete data on centenarians in the world," Buettner told Fox News Digital.

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"For those of us who want to make it into our 90s and 100s in full health, this place does it better than anyplace else in the world."

The strongest longevity advantage appeared among Bolotana’s women, who ranked second only to Hong Kong for life expectancy at age 70 and survival from age 70 to 100.

The original Sardinian blue zone was identified in the late 1990s and formally described in research published around 2000. Located in the mountainous region roughly 68 miles from Bolotana, it is known for unusually strong male longevity, according to Buettner.

Although Bolotana remains partly pastoral, it is also an agricultural community. Buettner suggested that this may mean men spend more time at home helping with household responsibilities, potentially reducing the burden on women.

"In the original blue zone in the highlands, the [women] worried about the finances and raising children and the leaky roof," he said. "They're all alone. Here, men are participating more, and that could explain why women are doing better, because they're only bearing half the stress load instead of almost all of it."

Buettner believes the village’s strong social connections may be one factor behind the women’s longevity, although the study did not establish a cause.

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"We see women gathering in the library, baking bread together, making sweets together and going to church together," he said. "So, you see a much more socially connected society among the women in Bolotana than in the other blue zones."

As in many parts of Italy, Bolotana has a strong Catholic tradition. Buettner said church attendance may provide residents with faith, social connection and a sense of belonging.

"It’s a sense of community, but it's also people proactively understanding that sitting down with a friend and talking about your troubles and your day with somebody who cares about you is a much more powerful drug than a pharmaceutical," Buettner said.

"The human species has shown this over and over, and Bolotana is a perfect example."

Diet varies among blue zones, but Bolotana’s traditional fare is largely plant-based, with a focus on beans, vegetables, wheat, olives and olive oil, along with some cheese and meat.

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"About 90% of a centenarian's diet has been all plant-based," Buettner said. "Not protein, by the way. These aren't protein loaders. These are complex carbohydrate loaders."

A Bolotanese breakfast might consist of a piece of bread or cheese with local olives and a cup of coffee. Lunch, the biggest meal of the day that starts in the early afternoon, is "almost always" a minestrone soup made with locally grown seasonal vegetables and lots of beans.

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"Beans are the cornerstone of the longevity diet here," Buettner said. "Garbanzo beans, lentil beans, pinto beans, cannellini beans — these are really the all-star of the diet."

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Traditionally, residents ate meat about five times per month, usually as a celebratory food.

In the highlands, people traditionally cooked with lard, Buettner said, while Bolotana residents use olive oil from ancient trees.

Researchers are studying whether the oil’s unusually high levels of odd-chain fatty acids could be relevant to longevity.

Bolotana residents are not deliberately pursuing longer lives, the longevity researcher noted. The region has little emphasis on gym culture or biohacking.

"These are real humans with an average set of genes," Buettner said. "These aren’t superhumans with superhuman discipline or better genes."

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"They’re not chasing longevity," he added. "It is the product of their environment."

Because Bolotana’s streets are steep and residents rarely drive within town, they typically walk to shops, cafés, workplaces and friends’ homes, Buettner said.

"It’s this sort of unconscious walking that’s far more important for longevity than going to the gym."

Buettner said Bolotana is an example of how daily routines and surroundings can encourage movement without requiring residents to schedule formal exercise.

Residents of walkable American communities have a three- to five-year life-expectancy advantage over those in less-walkable areas, he said.

"If we want a healthier America, we have to start thinking about shaping our neighborhoods and our cities so people can unconsciously move and not rely on heaping another obligation on their busy lives to remember to go to the gym," the expert said.

"Most of the things that lead to Bolotana longevity are also pleasant and make the journey a joy," he added.

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Selena Gomez's vaping admission highlights hidden health risks doctors say millions face daily

When Selena Gomez revealed to her millions of followers that heavy nicotine vaping had noticeably altered her voice, calling the habit "stupid," her confession highlighted a larger issue with the practice.

For the singer and actress, the physical toll manifested in her vocal cords. But medical professionals emphasize that her experience is only a visible symptom of a deeper health crisis affecting millions of Americans who use e-cigarettes every day.

While often marketed as a safer alternative to conventional cigarettes, e-cigarettes pose significant health risks. Aside from the immediate vocal strain and airway inflammation noted by otolaryngologists, major health institutions warn that regular vaping exposes the body to a cocktail of toxic chemicals, cardiovascular strain and respiratory risks.

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Specialists emphasize that e-cigarettes deliver more concentrated doses of nicotine than traditional cigarettes, rapidly driving chemical dependency in the brain.

"With e-cigarettes and vaping, you can get a very high dose of nicotine, and that directly correlates to addiction and how difficult it can be to break these patterns," Trent Carter, a nurse practitioner and CEO of Renew Health in New Mexico, previously told Fox News Digital.

Carter notes that high nicotine intake without traditional smoke can carry its own health consequences.

"It can lead to sleep disturbances, increased anxiety, and if you have underlying cardiac problems or high blood pressure, it’s going to raise your heart rate and elevate your blood pressure, leading to all sorts of issues."

According to the American Lung Association, the aerosol produced by e-cigarettes contains fine chemical particles, heavy metals such as nickel and lead, and organic compounds. Over time, inhaling these irritants can trigger chronic airway inflammation, irreversible lung tissue scarring, and obstructive pulmonary conditions.

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A major concern among physicians is the chemical composition of e-liquids. Even nicotine-free formulas contain flavorings and solvent agents like propylene glycol and vegetable glycerin.

When heated by the device’s coil, these liquids break down into toxic compounds, including formaldehyde and acrolein, both known to damage cellular structures in the respiratory system.

Doctors stress that because modern e-cigarettes have only been widely used for a little over a decade, long-term health consequences are still unclear. While immediate effects may appear as hoarseness, coughing, or reduced athletic endurance, the larger impact poses risks to long-term vital organ function.

For many attempting to quit vaping, traditional tools like nicotine patches or gum can fall short because they don't address the psychological habit.

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"While a patch or gum can help with physical cravings, if you aren't addressing the behavioral aspect, you're missing a huge component," Carter said.

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"Vaping can become constant throughout the day. Subconsciously, you might not even realize how frequently you're doing it, or that you're using it to cope with underlying anxiety or lack of sleep."

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For those inspired by Gomez, health professionals urge people to seek comprehensive support rather than simply switch nicotine delivery methods.

"The goal shouldn't be to find another way to consume nicotine, it should be to treat the dependence itself," said Carter.

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Sharpen memory and fight brain fog with simple 60-second trick from a neurologist

Brain games, crosswords and math puzzles are often promoted as ways to sharpen memory, but neurologists warn that generic exercises may not address the specific cause of mental fog.

Dr. Rhonda Voskuhl, a professor of neurology at UCLA and co-founder of Cleopatra RX in Los Angeles, says brain exercises only work if they target the specific mental function that is slowing down.

"You can’t just do random cognitive exercises," Voskuhl told Fox News Digital at the Livelong Women’s Health Summit in New York City in September. "They’ve got to fit the problem."

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The problem, she said, is verbal memory. "Doing math is not going to help … You need an exercise that will help you with words."

Mental fog — especially the kind triggered by midlife hormone changes during perimenopause and menopause — impacts very specific areas of the brain, according to Voskuhl.

When estrogen levels drop, overall intelligence and basic logic remain completely normal. Instead, the brain takes a hit in two main areas: verbal memory (recalling names and words) and processing speed (thinking quickly under pressure), experts say.

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Games like Sudoku and other number puzzles primarily exercise logic and math skills, so they may not improve word-recall difficulties.

"It’s not a global problem with the brain," Voskuhl said. "It’s not global brain atrophy, but there are some regions on MRIs and research studies that show that the hippocampus, the memory area, will have some atrophies, some functional connection issues."

To understand why word-based exercises may help, it is useful to distinguish between the following two stages of memory, experts say.

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Brain fog typically affects retrieval, not encoding. The word or name is still stored safely in the memory, but the brain's search engine is running slowly.

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To effectively target brain fog, Voskuhl says exercises need to focus on two things: finding words and working quickly.

"It’s basically processing speed," she said. "So you need an exercise that is going to be something that makes you rush, makes you do it quickly."

The following types of exercises target processing speed and active word recall.

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Instead of using generic puzzle apps, Voskuhl recommends paying attention to where you stumble in daily life and picking games that match those challenges.

People "know themselves," she said — "what they are bad at or what they used to be good at and now they’re not as good at ... Once you know those things, you should think about what kind of games [to play]. You can play around with different games. You can see if it pushes you."

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Catholic alcohol consumption drops to record low as Americans rethink moderate drinking habits

A historic shift in American drinking habits shows Catholic alcohol consumption reaching record lows, though scientific experts caution against attributing the drop strictly to religious or cultural changes.

The share of Catholic adults in the United States who report drinking alcohol has fallen to 55%, according to a Gallup report authored by analyst Frank Newport.

That marks a decline from the 2002–2004 period, when 79% of Catholics reported consuming alcoholic beverages. Over that same timeframe, self-reported Protestant drinking rates remained flat at 54%.

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"Drinking has dropped significantly within both the group of those who have no religious identity and, in particular, among Catholics," Newport wrote in the analysis.

However, experts urged caution when drawing sweeping conclusions from subgroup survey data.

Dr. Joshua Gowin, an associate professor in the Department of Radiology at the University of Colorado Anschutz Medical Campus who studies alcohol's effects on the brain, noted that self-reported polling figures can fluctuate based on sampling.

"There's definitely a general pattern of alcohol use decreasing across groups," Gowin told Fox News Digital.

"As far as the subgroups go, it wasn't clear or necessarily compelling to me that one group was showing a broad trend that wasn't reflected in the other groups," he went on. 

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"It seemed like really only one data point showed that effect ... which made me a little skeptical that this is a broader phenomenon versus a single survey sample."

Despite methodological limitations in tracking specific religious subgroups, researchers agree that broader social and health trends are driving a shift in overall drinking habits.

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Gallup findings indicate that a majority of Americans now view moderate drinking — defined as one or two drinks per day — as bad for their health.

In the latest polling, 52% of Catholics said moderate alcohol consumption is bad for health, alongside 56% of adults with no religious affiliation and 48% of Protestants.

Gowin noted that this public shift reflects decades of neuroscience and medical research.

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"Twenty years ago, there was still kind of a push and pull between some benefits of alcohol and then some things that even then we knew were potentially harmful," he said.

"Over time, we've gotten a lot more clarity on the things that are bad for our health ... the balance has just shifted more in favor of the evidence for negative health effects."

Gowin pointed out that large-scale neuroimaging studies now consistently link higher alcohol consumption to reduced brain volume, reinforcing public health warnings.

Researchers also attribute shifting consumption patterns to broader societal changes, including shifts in social behavior and loneliness.

Much of America's alcohol consumption has historically occurred in group settings, and changes in how people gather socially may be influencing drinking habits, they believe.

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At the same time, experts caution that a drop in general social drinking does not mean severe alcohol problems have dissolved.

"One of the things that is a bit of a contradiction ... is that although the overall prevalence among all adults is down for the number of drinkers, there is actually a larger number of alcohol-related deaths in the past few years," Gowin noted.

"It's not like the serious problems have gone away."

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