7 Things Doctors Wish Older Adults Would Do Daily

It’s likely that you might have taken your health for granted in early adulthood. Maybe you could run a quick mile or stand on your feet all day long at a theme park.

However, as you age, you may notice that your body doesn’t usually work as well as it used to. For example, after the age of 50, bone breakdown happens quicker than formation, which results in bone loss.

That said, there are daily habits and practices that older adults can engage in to help ease some of the aches and pains that come with aging. We spoke with a number of doctors across different specialties about things they wish older adults would do daily ― and many are easier than you think.

1. Move your body.

This is important regardless of your age, but even more so as you get older because it helps keep you mobile and reduces the risk of osteoporosis.

This can be as simple as walking after your largest meal of the day combined with simple exercises like a squat, lunge, press, etc.,” said Dr. Carl Paige, chief medical officer and co-founder of the Medical Transformation Center in Louisville, Kentucky.

Dr. Eric Tam, a physician at Mighty Health, added that one of the best ways to move the body is with resistance training.

“In my practice, I tell many of my patients that I don’t want them to become bodybuilders, but I do want them to lift weights that they find strenuous,” Tam said. “The motivation here is that, through resistance training, we can begin to build muscles to counteract the loss of it with age.”

But if that’s not your thing, find exercises you enjoy ― biking, swimming, yoga, pilates. The key is to stay active consistently, which means engaging in activities that you find pleasurable.

2. Challenge your brain.

According to the Alzheimer’s Association, an estimated 6.9 million Americans age 65 and older are living with Alzheimer’s in 2024. While you can’t completely prevent the onset of Alzheimer’s, there are some habits you can practice to decrease your risk and prolong onset.

“You need to exercise your mind every day to keep sharp and that can mean a crossword puzzle, reading a book or newspaper, or trying to remember anything,” said Dr. Steve Fallek, a physician and medical adviser for Maskad and Revivv. “Think about an old album you used to own. Can you remember the track listing? The lyrics? All their albums? Whatever challenges your brain and your memory is a good thing.”

You can also try new hobbies ― like learning a new language or instrument ― and making new friends. Novelty is key, according to experts.

3. Stay social.

In 2023, the U.S. surgeon general expressed concerns over a loneliness epidemic happening across the country. Humans are social beings, and having regular, healthy social interactions is important when it comes to maintaining mental health ― especially for older adults.

“Often, as we get older, we tend to socialize less, in part due to physical limitations,” said Dr. Faisal Tai, a board-certified psychiatrist and founder of PsychPlus. “Seniors should undertake at least one positive social interaction every day. Whether it’s a visit from a kind neighbor, a chat with the cashier at your grocery store, or enjoying a phone or video call with a grandchild or friend.”

Exercise and social support are key as you get older.

andreswd via Getty Images

Exercise and social support are key as you get older.

4. Manage stress levels.

Stress is a fact of life; according to the National Council on Aging, some stress can actually be helpful. However, chronic stress can lead to negative health outcomes that worsen with age.

“Stress can take a toll on your heart as you get older so it’s important to look for ways to relieve stress on a daily basis,” said Dr. Laura Purdy, a board-certified family medicine physician. “Take time to rest, reset, find things that bring you peace and do things daily that you love that do not cause you consistent stress.”

5. Stay on top of your appointments.

According to Dr. Sulagna Misra, an internist in California and founder of Misra Wellness, aging is a natural privilege. The key is staying attuned to your body and making sure you go to all of your necessary appointments.

“While prevention is key, early detection is also important for any disease, which means keeping up with recommended medical screenings,” Misra said. “Eye exams, mammograms, prostate exams, colonoscopies, age-appropriate vaccinations, regular follow-ups, skin exams and other screenings like cholesterol and cardiovascular health are all important.”

6. Spend time outside in the sun.

It is optimal to have sun exposure for five to 30 minutes a day, most days a week, without sunscreen, in order to get vitamin D, according to an article from the American Journal of Lifestyle Medicine. (Keep in mind that most dermatologists and experts recommend that you make sunscreen a daily practice so you don’t increase your risk of skin cancer. Be mindful of how much time you spend outdoors unprotected.) Vitamin D is known to boost your overall physical and mental health.

Older adults may have a hard time getting outside, but it’s just as important as we age. “Get sun exposure in the late morning, depending on where you are in the U.S,” said Dr. Huong Nghiem-Eilbeck, a staff physician at Pandia Health. “Avoid sunburns but get enough sun to get Vitamin D as this helps the body absorb calcium in the ways that are best for your bones.”

7. Eat nutritious foods.

As you get older, you’ll particularly want to try to avoid heavily consuming processed foods. While these are OK in moderation, you should try to focus on incorporating more nutritious foods onto your plate.

“Making these changes can be as simple as choosing healthy meals and snacks that can help prevent heart disease, including fresh fruits and vegetables, foods high in fiber and low in unhealthy fats, and also limiting your intake of salt and sugar,” said Dr. Nadim Geloo, senior director of medical affairs at Abbott’s structural heart business. “It may be difficult to change overnight, so I recommend changing one aspect of your diet at a time with a medium-term goal to eliminate harmful foods.”

The original version of this story was published on HuffPost at an earlier date.

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Scientists found a gut compound that helps protect the liver

Children whose mothers eat a diet high in fat and sugar during pregnancy and breastfeeding face a greater chance of developing fatty liver disease later in life. New findings from the University of Oklahoma suggest that this risk may be lowered. In the study, pregnant and nursing mice given a naturally occurring compound made by healthy gut bacteria had offspring with much lower rates of fatty liver disease as they grew older.

The compound studied is called indole. It is produced by beneficial gut bacteria when they break down tryptophan, an amino acid found in foods like turkey and nuts. The results add to growing research focused on preventing metabolic dysfunction-associated steatotic liver disease (MASLD). This form of fatty liver disease affects both adults and children, but it often advances more quickly in children and is closely linked to diabetes.

“The prevalence of MASLD in children is about 30% in those with obesity and about 10% in children without obesity,” said Jed Friedman, Ph.D., director of the OU Health Harold Hamm Diabetes Center and professor of biochemistry and physiology in the OU College of Medicine. “Unfortunately, the risk is higher if a mother is obese or consumes a poor diet. The disease in children is silent and typically isn’t discovered until a parent seeks help for their child for liver-related symptoms.”

Testing the Role of the Microbiome

Friedman led the study alongside Karen Jonscher, Ph.D., associate professor of biochemistry and physiology in the OU College of Medicine. Their work was published in the journal eBioMedicine. The team set out to explore whether gut bacteria, known together as the microbiome, influence how fatty liver disease develops.

To investigate this, female mice were fed a high-fat, high-sugar (Western-style) diet throughout pregnancy and lactation. Some of the mice also received indole. After they were weaned, the offspring were placed on a standard diet and later switched to a Western-style diet to encourage the development of fatty liver disease.

“Because offspring inherit their microbiome from their mother, a poor maternal diet can shape the infant’s microbiome in harmful ways,” Friedman said.

Healthier Livers and Lasting Benefits

Offspring born to mothers that received indole showed multiple health advantages. They had healthier livers, gained less weight, maintained lower blood sugar levels, and developed smaller fat cells, even after being exposed to an unhealthy diet later in life. The researchers also observed activation of a protective gut pathway involving the acyl hydrocarbon receptor (AHR).

The study found no increase in harmful liver fats known as long-chain ceramides, while levels of beneficial very long-chain ceramides rose. In a key experiment, gut bacteria from the protected offspring were transferred to other mice that had not received indole. Those mice also experienced less liver damage, reinforcing the idea that the microbiome itself plays a central protective role.

Implications for Preventing Childhood MASLD

Although the research was conducted in animals and cannot yet be applied directly to humans, the findings point to new strategies for reducing the growing impact of MASLD through early prevention.

At present, weight loss is the only effective treatment option for pediatric MASLD once the disease is established, and there are no approved medications. “Anything we can do to improve the mother’s microbiome may help prevent the development of MASLD in the offspring,” Jonscher said. “That would be far better than trying to reverse the disease once it has already progressed.”

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Scientists warn climate models are missing a key ocean player

Some of the most important players in Earth’s climate system are nearly invisible. Calcifying plankton, microscopic organisms that form hard shells, help regulate the planet’s temperature by capturing carbon and moving it through the ocean. A new review published in Science finds that these organisms are not fully represented in the climate models used to predict Earth’s future. The research was led by an international team from the Institute of Environmental Science and Technology at the Universitat Autònoma de Barcelona (ICTA-UAB) (Spain).

The study focuses on three major groups of calcifying plankton: coccolithophores, foraminifers, and pteropods. According to the authors, climate models often simplify or exclude these organisms, which can lead to an incomplete picture of how the ocean responds to climate change.

How Calcifying Plankton Shape the Carbon Cycle

When climate models leave out calcifying plankton, they may miss key steps in the global carbon cycle. These organisms build tiny shells made of calcium carbonate (CaCO3), a substance that plays a central role in ocean chemistry. As plankton grow and die, they help move carbon from the atmosphere into deeper layers of the ocean.

This process, known as the ocean carbon pump, helps stabilize Earth’s climate over long periods of time. It also affects seawater chemistry and contributes to the formation of sediments that scientists use to study past climates.

“Plankton shells are tiny, but together they shape the chemistry of our oceans and the climate of our planet,” said Patrizia Ziveri, ICREA research professor at ICTA-UAB and lead author of the study. “By leaving them out of climate models, we risk overlooking fundamental processes that determine how the Earth system responds to climate change.”

The Missing Process of Shallow Dissolution

The researchers point out that much of the calcium carbonate produced by plankton does not sink all the way to the ocean floor. Instead, a significant portion dissolves in the upper ocean, a process known as “shallow dissolution.” This breakdown is driven by biological activity, including predation, clumping of particles, and microbial respiration.

Shallow dissolution changes ocean chemistry in important ways, yet it is largely missing from major Earth System Models (e.g. CMIP6) used in global climate assessments. Without accounting for this process, models may misjudge how carbon moves through the ocean and how the system responds to environmental stress.

Different Plankton Face Different Climate Threats

The study also emphasizes that not all calcifying plankton behave the same way. Each group has unique characteristics that influence where it lives, how it functions in marine ecosystems, and how vulnerable it is to climate change.

Coccolithophores are the largest producers of CaCO3, but they are especially sensitive to ocean acidification because they lack specialized mechanisms to remove excess acidity from their cells. Foraminifers and pteropods do have such mechanisms, but they face other risks, including declining oxygen levels and rising ocean temperatures. Together, these organisms determine how carbon is stored and recycled in the ocean, and treating them as a single group can oversimplify the ocean’s response to climate pressures.

Improving Climate Models With Better Ocean Biology

The authors call for urgent efforts to measure how much calcium carbonate each plankton group produces, dissolves, and exports to deeper waters. They argue that incorporating these details into climate models would improve predictions of ocean and atmosphere interactions, long-term carbon storage, and the interpretation of sediment records used to reconstruct Earth’s climate history.

“If we ignore the ocean’s smallest organisms, we might miss important climate dynamics,” says Dr. Ziveri. “Integrating calcifying plankton into climate models could offer sharper predictions and deeper insights into how ecosystems and societies may be affected.”

The researchers conclude that closing these knowledge gaps is essential for building the next generation of climate models, ones that more accurately reflect the biological complexity of the oceans.

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How COVID and H1N1 swept through U.S. cities in just weeks

Public health scientists at the Columbia University Mailman School of Public Health used advanced computer simulations to trace how the 2009 H1N1 flu pandemic and the 2020 COVID-19 pandemic spread across the United States. Their results show how quickly respiratory pandemics can expand and why stopping them early is so challenging. Published in the journal Proceedings of the National Academy of Sciences, the research is the first to directly compare how these two pandemics moved through U.S. metropolitan areas.

Both outbreaks had major consequences in the United States. The 2009 H1N1 flu pandemic led to 274,304 hospitalizations and 12,469 deaths. The COVID-19 pandemic has been even more devastating, with 1.2 million confirmed deaths reported so far.

Modeling the Spread Across Cities

The researchers aimed to understand how these pandemics traveled geographically in order to improve planning for future outbreaks. To do this, they combined detailed information about how each virus spreads with computer models that accounted for air travel, everyday commuting, and the possibility of superspreading events. Their analysis focused on more than three hundred metropolitan areas across the U.S.

Rapid Expansion Before Early Warnings

The simulations revealed that both pandemics were already circulating widely in most metro areas within just a few weeks. This widespread transmission often occurred before early case detection or government response measures were in place. Although H1N1 and COVID-19 followed different routes between locations, both relied on shared transmission hubs, including major metro areas such as New York and Atlanta. Air travel played a much larger role than commuting in driving this rapid spread. At the same time, unpredictable transmission patterns added significant uncertainty, making it difficult to anticipate where outbreaks would emerge in real time.

“The rapid and uncertain spread of the 2009 H1N1 flu and 2020 COVID-19 pandemics underscores the challenges for timely detection and control. Expanding wastewater surveillance coverage coupled with effective infection control could potentially slow the initial spread of future pandemics,” says the study’s senior author, Sen Pei, PhD, assistant professor of environmental health sciences at Columbia Mailman School.

Wastewater Surveillance and Pandemic Preparedness

Previous research has highlighted the value of wastewater surveillance as an early warning tool. This new study adds further support, showing that expanding wastewater monitoring could play an important role in improving pandemic preparedness and slowing early transmission.

Lessons Beyond H1N1 and COVID-19

In addition to reconstructing the spread of the last two pandemics, the researchers developed a flexible framework that can be used to study the early stages of other outbreaks. While human movement, especially air travel, is a major driver of pandemic spread, the team notes that other factors also influence how outbreaks unfold. These include population demographics, school calendars, winter holidays, and weather patterns.

The study’s first author is Renquan Zhang, Dalian University of Technology, Dalian, China. Additional authors include Rui Deng and Sitong Liu from Dalian University of Technology; Qing Yao and Jeffrey Shaman from Columbia University; Bryan T. Grenfell from Princeton; and Cécile Viboud from the National Institutes of Health.

For more than ten years, Jeffrey Shaman and colleagues, including Sen Pei, have worked to improve methods for tracking and simulating the spread of infectious diseases such as influenza and COVID-19. Their real-time forecasting tools estimate how quickly outbreaks grow, where they are likely to spread, and when they may peak, helping guide public health decision-making.

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Menopause linked to grey matter loss in key brain regions

New findings from the University of Cambridge suggest that menopause is associated with changes in brain structure, along with higher levels of anxiety, depression, and sleep difficulties. Researchers found reduced grey matter volume in several important brain regions among women who had gone through menopause.

The study, published in Psychological Medicine, also examined the effects of hormone replacement therapy (HRT). While HRT did not appear to prevent these brain or mental health changes, it was associated with a slower decline in reaction speed.

Understanding Menopause and Its Symptoms

Menopause marks the stage of life when a woman’s menstrual periods permanently stop due to declining hormone levels. It most commonly occurs between ages 45 and 55 and is often accompanied by symptoms such as hot flushes, low mood, and disrupted sleep. Previous research has also linked menopause to changes in cognitive abilities, including memory, attention, and language.

To help manage menopause related symptoms, particularly depression and sleep problems, many women are prescribed HRT. In England, 15% of women were prescribed HRT in 2023. Despite its widespread use, scientists still have limited insight into how menopause and HRT affect the brain, thinking skills, and mental health.

A Large Study Using UK Biobank Data

To better understand these effects, researchers analyzed data from the UK Biobank involving nearly 125,000 women. Participants were divided into three groups: women who had not yet reached menopause, women who were post-menopause and had never used HRT, and women who were post-menopause and had used HRT.

Participants completed questionnaires about menopause symptoms, mental health, sleep patterns, and overall health. Some also completed cognitive tests measuring memory and reaction time. In addition, around 11,000 women underwent magnetic resonance imaging (MRI) scans, which allowed researchers to examine differences in brain structure.

The average age at menopause among participants was about 49.5 years. Women who were prescribed HRT typically began treatment at around age 49.

Anxiety Depression and Sleep After Menopause

Women who had gone through menopause were more likely than those who had not to seek help from a GP or psychiatrist for anxiety, nervousness, or depression. They also scored higher on depression questionnaires and were more likely to have been prescribed antidepressant medications.

Women in the HRT group showed higher levels of anxiety and depression compared with women who did not use HRT. However, further analysis revealed that these differences were already present before menopause began. According to the researchers, this suggests that some GPs may have prescribed HRT in anticipation that menopause could worsen existing symptoms.

Sleep problems were also more common after menopause. Post-menopausal women were more likely to report insomnia, reduced sleep, and ongoing tiredness. Women using HRT reported feeling the most fatigued of all three groups, even though their total sleep duration did not differ from post-menopausal women who were not taking HRT.

The Importance of Lifestyle and Mental Health Support

Dr. Christelle Langley from the Department of Psychiatry said: “Most women will go through menopause, and it can be a life-changing event, whether they take HRT or not. A healthy lifestyle — exercising, keeping active and eating a healthy diet, for example — is particularly important during this period to help mitigate some of its effects.

“We all need to be more sensitive to not only the physical, but also the mental health of women during menopause, however, and recognize when they are struggling. There should be no embarrassment in letting others know what you’re going through and asking for help.”

Reaction Time Slows While Memory Remains Stable

Menopause was also linked to changes in cognitive performance. Women who were post-menopause and not using HRT showed slower reaction times compared with women who had not yet reached menopause and those who were using HRT. Memory performance did not differ significantly among the three groups.

Dr. Katharina Zühlsdorff from the Department of Psychology at the University of Cambridge, said: “As we age, our reaction times tend to get slower — it’s just a part of the natural ageing process and it happens to both women and men. You can imagine being asked a question at a quiz — while you might still arrive at the correct answer as your younger self, younger people would no doubt get there much faster. Menopause seems to accelerate this process, but HRT appears to put the brakes on, slowing the ageing process slightly.”

Grey Matter Loss in Brain Regions Linked to Memory and Emotion

Brain imaging revealed that women who were post-menopause showed significant reductions in grey matter volume, regardless of whether they had used HRT. Grey matter contains nerve cell bodies and plays a key role in processing information, controlling movement, and supporting memory and emotional regulation.

The most affected areas included the hippocampus (responsible for forming and storing memories), the entorhinal cortex (the ‘gateway’ for passing information between the hippocampus and the rest of the brain), and the anterior cingulate cortex (part of the brain that helps you manage emotions, make decisions, and focus your attention).

Possible Clues to Dementia Risk in Women

Professor Barbara Sahakian, the study’s senior author from the Department of Psychiatry, added: “The brain regions where we saw these differences are ones that tend to be affected by Alzheimer’s disease. Menopause could make these women vulnerable further down the line. While not the whole story, it may help explain why we see almost twice as many cases of dementia in women than in men.”

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A century of hair shows how lead exposure collapsed

Before the Environmental Protection Agency was formed in 1970, lead pollution was a routine part of daily life across the United States. It came from factories, lead-based paint, drinking water pipes, and most of all from vehicle exhaust. Lead is a toxic metal that builds up in the body over time and has been linked to learning and developmental problems in children. As environmental rules tightened in the decades that followed, lead in the environment dropped sharply, and human exposure declined with it.

The evidence for that change can still be found today.

It is embedded in human hair.

Hair Samples Trace Lead Exposure Back to 1916

Scientists at the University of Utah analyzed hair samples and discovered steep declines in lead levels going back more than a century. Their results show a clear downward trend beginning after environmental regulations were introduced.

“We were able to show through our hair samples what the lead concentrations are before and after the establishment of regulations by the EPA,” said demographer Ken Smith, a distinguished professor emeritus of family and consumer studies. “We have hair samples spanning about 100 years. And back when the regulations were absent, the lead levels were about 100 times higher than they are after the regulations.”

A Metal That Was Useful and Dangerous

The study, published in PNAS, highlights how environmental protections have shaped public health outcomes. It also points out that some lead regulations are now being weakened by the Trump administration as part of a broader effort to loosen environmental safeguards.

“We should not forget the lessons of history. And the lesson is those regulations have been very important,” said co-author Thure Cerling, a distinguished professor of both geology and biology. “Sometimes they seem onerous and mean that industry can’t do exactly what they’d like to do when they want to do it or as quickly as they want to do it. But it’s had really, really positive effects.”

Lead is the heaviest of the heavy metals and, like mercury and arsenic, it accumulates in living tissue and is harmful even at low concentrations. Despite these risks, it was widely used for decades because of its practical advantages. Lead was commonly used in pipes and added to paint to improve durability, speed drying, and create brighter colors. It was also blended into gasoline to improve engine performance by preventing pistons from “knocking.”

By the 1970s, the health dangers were well established, prompting the EPA to begin removing lead from paint, plumbing materials, gasoline, and other consumer products.

How Family Keepsakes Became Scientific Evidence

To find out whether these policy changes truly reduced lead exposure in people, Smith worked with geologist Diego Fernandez and Cerling. Fernandez and Cerling had developed methods to determine where animals lived and what they ate by analyzing the chemistry of hair and teeth.

The lead study grew out of earlier research funded by the university’s Center on Aging and the National Institutes of Health. That earlier work involved Utah residents who agreed to provide blood samples along with detailed family health information.

For the new research, participants were asked to submit hair samples from adulthood and from earlier in life. Some went a step further, locating hair preserved in family scrapbooks that dated back as much as a century. Altogether, the team collected hair from 48 individuals, creating a valuable record of lead exposure along Utah’s Wasatch Front, an area that once faced heavy industrial pollution.

“The Utah part of this is so interesting because of the way people keep track of their family history. I don’t know that you could do this in New York or Florida,” said Smith, who led the U’s Pedigree and Population Program at the Huntsman Cancer Center while the studies were underway.

Much of this region supported a major smelting industry throughout the 20th century, particularly in Midvale and Murray. Most of Utah’s smelters closed by the 1970s, around the same time the EPA began enforcing stricter limits on lead use.

Why Hair Preserves Lead So Well

The researchers analyzed the samples using mass spectrometry equipment at a facility overseen by Fernandez.

“The surface of the hair is special. We can tell that some elements get concentrated and accumulated in the surface. Lead is one of those. That makes it easier because lead is not lost over time,” said Fernandez, a research professor in the Department of Geology & Geophysics. “Because mass spectrometry is very sensitive, we can do it with one hair strand, though we cannot tell where the lead is in the hair. It’s probably in the surface mostly, but it could be also coming from the blood if that hair was synthesized when there was high lead in the blood.”

While blood tests offer a more precise snapshot of exposure at a specific moment, hair is far easier to collect and preserve. More importantly, it provides insight into past exposure for people who are now older or no longer alive.

“It doesn’t really record that internal blood concentration that your brain is seeing, but it tells you about that overall environmental exposure,” Cerling said. “One of the things that we found is that hair records that original value, but then the longer the hair has been exposed to the environment, the higher the lead concentrations are.”

Leaded Gasoline Left a Clear Chemical Record

The decline in lead found in hair closely mirrors the reduction of lead in gasoline after the EPA was created under President Richard Nixon.

Before 1970, gasoline typically contained about 2 grams of lead per gallon. Although that amount may seem small, the scale of fuel consumption made it significant. With billions of gallons burned each year, this resulted in nearly 2 pounds of lead entering the environment per person annually.

“It’s an enormous amount of lead that’s being put into the environment and quite locally,” Cerling said. “It’s just coming out of the tailpipe, goes up in the air and then it comes down. It’s in the air for a number of days, especially during the inversions that we have and it absorbs into your hair, you breathe it and it goes into your lungs.”

After the 1970s, even as gasoline use continued to rise in the United States, lead levels measured in hair fell sharply. Concentrations dropped from as high as 100 parts per million (ppm) to about 10 ppm by 1990. By 2024, average levels had fallen to less than 1 ppm.

The study, titled “Lead in archived hair documents decline in human lead (Pb) exposure since establishment of the US Environmental Protection Agency,” was published in PNAS, or Proceedings of the National Academy of Sciences. Support came from the Huntsman Cancer Foundation and the National Cancer Institute through a grant to the Utah Population Database and the University of Utah.

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I was full of shame at being sacked after having endometriosis surgery

Sanju Pal wins an employment appeal tribunal that could affect how employers can treat staff with endometriosis.

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I was full of shame after being sacked for having endometriosis

Sanju Pal wins an employment appeal tribunal that could affect how employers can treat staff with endometriosis.

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I inhaled traffic fumes to find out where air pollution goes in my body

BBC health correspondent James Gallagher gets his blood analysed to understand how air pollution is killing us.

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Scientists create smart synthetic skin that can hide images and change shape

Synthetic materials are widely used across science, engineering, and industry, but most are designed to perform only a narrow range of tasks. A research team at Penn State set out to change that. Led by Hongtao Sun, assistant professor of industrial and manufacturing engineering (IME), the group developed a new fabrication technique that can produce multifunctional “smart synthetic skin.” These adaptable materials can be programmed to perform a wide variety of tasks, including hiding or revealing information, enabling adaptive camouflage, and supporting soft robotic systems.

Using this new approach, the researchers created a programmable smart skin made from hydrogel, a soft, water-rich material. Unlike conventional synthetic materials with fixed behaviors, this smart skin can be tuned to respond in multiple ways. Its appearance, mechanical behavior, surface texture, and ability to change shape can all be adjusted when the material is exposed to external triggers such as heat, solvents, or physical stress.

The findings were published in Nature Communications, where the study was also selected for Editors’ Highlights.

Inspired by Octopus Skin and Living Systems

Sun, the project’s principal investigator, said the concept was inspired by cephalopods such as octopuses, which can rapidly alter the look and texture of their skin. These animals use such changes to blend into their surroundings or communicate with one another.

“Cephalopods use a complex system of muscles and nerves to exhibit dynamic control over the appearance and texture of their skin,” Sun said. “Inspired by these soft organisms, we developed a 4D-printing system to capture that idea in a synthetic, soft material.”

Sun also holds affiliations in biomedical engineering, material science and engineering, and the Materials Research Institute at Penn State. He described the process as 4D printing because the printed objects are not static. Instead, they can actively change in response to environmental conditions.

Printing Digital Instructions Into Material

To achieve this adaptability, the team used a method called halftone-encoded printing. This technique converts image or texture data into binary ones and zeros and embeds that information directly into the material. The approach is similar to how dot patterns are used in newspapers or photographs to create images.

By encoding these digital patterns within the hydrogel, the researchers can program how the smart skin reacts to different stimuli. The printed patterns determine how various regions of the material respond. Some areas may swell, shrink, or soften more than others when exposed to temperature changes, liquids, or mechanical forces. By carefully designing these patterns, the team can control the material’s overall behavior.

“In simple terms, we’re printing instructions into the material,” Sun explained. “Those instructions tell the skin how to react when something changes around it.”

Hiding and Revealing Images on Demand

One of the most eye-catching demonstrations involved the material’s ability to conceal and reveal visual information. Haoqing Yang, a doctoral candidate in IME and the paper’s first author, said this capability highlights the potential of the smart skin.

To demonstrate the effect, the team encoded an image of the Mona Lisa into the hydrogel film. When the material was washed with ethanol, it appeared transparent and showed no visible image. The hidden image became clear only after the film was placed in ice water or gradually heated.

Yang noted that the Mona Lisa was used only as an example. The printing technique allows virtually any image to be encoded into the hydrogel.

“This behavior could be used for camouflage, where a surface blends into its environment, or for information encryption, where messages are hidden and only revealed under specific conditions,” Yang said.

The researchers also showed that concealed patterns could be detected by gently stretching the material and analyzing how it deforms using digital image correlation analysis. This means information can be revealed not only visually, but also through mechanical interaction, adding an extra level of security.

Shape Shifting Without Multiple Layers

The smart skin also demonstrated remarkable flexibility. According to Sun, the material can easily shift from a flat sheet into complex, bio-inspired shapes with detailed surface textures. Unlike many other shape-changing materials, this transformation does not require multiple layers or different substances.

Instead, the changes in shape and texture are controlled entirely by the digitally printed halftone patterns within a single sheet. This allows the material to replicate effects similar to those seen in cephalopod skin.

Building on this capability, the team showed that multiple functions can be programmed to work together. By carefully designing the halftone patterns, they encoded the Mona Lisa image into flat films that later transformed into three-dimensional forms. As the sheets curved into dome-like shapes, the hidden image slowly appeared, showing that changes in shape and visual appearance can be coordinated within one material.

“Similar to how cephalopods coordinate body shape and skin patterning, the synthetic smart skin can simultaneously control what it looks like and how it deforms, all within a single, soft material,” Sun said.

Expanding the Potential of 4D-Printed Hydrogels

Sun said the new work builds on earlier research by the team on 4D-printed smart hydrogels, which was also published in Nature Communications. That earlier study focused on combining mechanical properties with programmable transitions from flat to three-dimensional forms. In the current research, the team expanded the approach by using halftone-encoded 4D printing to integrate even more functions into a single hydrogel film.

Looking ahead, the researchers aim to create a scalable and versatile platform that allows precise digital encoding of multiple functions within one adaptive material.

“This interdisciplinary research at the intersection of advanced manufacturing, intelligent materials and mechanics opens new opportunities with broad implications for stimulus-responsive systems, biomimetic engineering, advanced encryption technologies, biomedical devices and more,” Sun said.

The study also included Penn State co-authors Haotian Li and Juchen Zhang, both doctoral candidates in IME, and Tengxiao Liu, a lecturer in biomedical engineering. H. Jerry Qi, professor of mechanical engineering at Georgia Institute of Technology, also collaborated on the project.

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