Your Wellness Questions, Expert Answers.

Answer by Dr. Lisa Rodriguez: "Chronic fatigue often stems from sleep quality issues, not just quantity. Consider optimizing your sleep environment (cool, dark, quiet), maintaining a consistent sleep schedule even on weekends, and limiting screen time an hour before bed. Blue light filtering glasses can also be beneficial. Additionally, managing stress through mindfulness or light exercise can significantly impact perceived energy. If symptoms persist, a sleep study might be warranted to rule out underlying conditions."

Answer by Marcus Thompson, RD: "Intermittent fasting can offer benefits for metabolic health, including for women over 50, but hormone balance is a key consideration. For some, extreme fasting windows can exacerbate hormonal fluctuations. I generally recommend starting with shorter fasting periods (e.g., 12-14 hours) and listening carefully to your body. Focus on nutrient-dense foods during eating windows and ensure adequate protein intake. It's crucial to consult with your physician or a registered dietitian before starting, especially if you have existing hormonal conditions."

Answer by Marcus Thompson, RD: "Great question! For pre-diabetes, the focus is on stabilizing blood sugar. Prioritize whole, unprocessed foods: plenty of non-starchy vegetables, lean proteins, and complex carbohydrates like whole grains and legumes. Limit refined sugars, sugary beverages, and processed foods. Incorporate healthy fats from sources like avocados and nuts. Portion control and regular meal timing also play a crucial role. Small, consistent changes yield significant long-term benefits."

Answer by Sarah Mitchell, LCSW: "Absolutely. For quick relief, try the '4-7-8 breathing' technique: inhale for 4 counts, hold for 7, exhale for 8. Even a few rounds can calm your nervous system. Another effective strategy is a 'mindful minute' – pause, notice 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This grounds you in the present. Remember, even short breaks make a difference."