It's Wednesday, January 21, and in today’s edition of The Blue & Green Letter, we look at:

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A comprehensive study of 11 million infants published in JAMA Network Open found no association between water fluoridation and lower birth weight or premature birth. While political debate persists over potential neurodevelopmental risks, these findings provide evidence of fluoride's safety regarding infant health, as both factors are important measures of long-term development. The analysis did not examine IQ impacts.

A study published in eClinical Medicine reveals that improvements in sleep, nutrition, and exercise can actually extend lifespan by up to nine years. Analyzing 59,078 participants, researchers found that lifestyle changes such as adding minutes of movement and sleep daily effectively boost healthspan. However, targeting multiple behaviors is more sustainable and impactful than focusing on any single isolated habit.

🗞️ Ibuprofen may help reduce the risk of some cancers, new research suggests. 

🗞️ 110 rural hospitals in the US have closed permanently since 2005, and 24 hospitals have shut their doors in the last five years. 

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😴 Napping can be restorative if done right. According to experts interviewed by Women’s Health, a 20- to 30-minute power nap before 3 pm can boost focus and mood without causing grogginess. However, timing is key too: napping too late or too long can disrupt your sleep pressure, making it harder to fall asleep at night.

💔 Researchers at the University of Virginia Health System have figured out what makes kidney disease so deadly for the heart. Damaged kidneys actually poison the heart by leaking tiny genetic materials into the bloodstream, which disrupts cardiac rhythm and triggers heart failure. 

⏰ Are you a serial snoozer? The New York Times reports that while hitting snooze might steal a bit of REM sleep, it isn't necessarily a health disaster. For some, those extra minutes actually boost morning brainpower — just ensure it isn't a crutch masking a more serious sleep disorder. 

🍩 Not all fuel is (truly) equal. Women’s Health experts warn that "empty calories" — found in sodas, white bread, and alcohol — pack plenty of energy but zero nutrients, leaving you hungry quicker than anticipated. Switching refined carbs for fiber-rich whole grains will ensure you stay satiated and fuelled! 

🌙 No, we are not asking you to give up bedtime snacks (if that’s what the heart wants), we just want you to make healthy swaps to prevent those sleep-disrupting blood sugar spikes! Mindbodygreen experts say magnesium-rich almonds, high-fiber pears, or a small cup of warming golden milk might save you from the midnight toss-and-turn. 

🔨 Is repressed rage making you sick? One BBC report finds that women are flocking to rage rooms to smash furniture as a method of physical reset. Experts are on its side, agreeing that rage therapy is a healthy way to vent anger and relieve the stress of modern life.

📱 Touch Grass! The Guardian explores how re-humanizing your life can restore those messy, vital, (and often dreaded) human interactions that screens and AI have replaced. You simply have to ditch the headphones when you’re out, and skip the self-checkout lane for once. 

🏸 It’s time to mix up your workouts. According to the BBC, a 30-year study found that diversifying your exercise routine significantly cuts mortality risk. Combining aerobic and resistance training offers complementary benefits that a single activity simply cannot match.

🏀 If heavy weights feel intimidating, the New York Times suggests medicine balls as an alternative. They help build core stability for everyone, from athletes to seniors — offering a stress-relieving, joint-friendly way to strengthen without the calluses. 

Thanks for reading! At The Blue & Green Letter, we track wellness trends and health essentials every day, bringing you one well-curated update to help you live well and stay informed.

Disclaimer: The information shared here is for educational purposes only and does not constitute medical advice. Our content is sourced from reputable health publications and government data. Readers are encouraged to review the original articles and consult a qualified healthcare professional before making health-related decisions.