Your Spring Reset

Updated on May 6, 2026 | Women's Health, Your Health

A picture of a mother and daughter walking along the Manhattan waterfront

Spring presents itself as an effortless season of renewal. The light lingers a little longer each evening, the air softens, and the world begins to stir back to life.

But for many women, the shift into spring is rarely as seamless as it appears, according to experts at the Carolyn Rowan Center for Women’s Health and Wellness at Mount Sinai.

As daylight increases in the spring, the body also begins recalibrating its internal clock. Light exposure influences the hypothalamus, the brain’s master regulator of circadian rhythm, which in turn affects hormones such as cortisol and melatonin, as well as  serotonin activity. The body responds to more light by shifting when it wants to wake, sleep, move, and eat.

That recalibration is an opportunity. Spring is one of the best, natural moments in the year to reset health habits. The biology is already leaning in that direction. The question is whether you lean with it, according to these experts.

Here is how to do that well.

Embrace the Light

Morning light is one of the strongest signals for resetting circadian rhythm. Even 10 to 15 minutes outdoors within the first hour of waking can improve sleep timing, stabilize mood, and regulate cortisol patterns.

Protect Your Sleep                                                                                             

Better light exposure during the day is only half of the equation. Sleep quality depends equally on what happens after dark. Consistent sleep and wake times, a calming evening routine, and reduced screen exposure in the hour before bed all support healthy circadian rhythm. Aim for seven to eight hours each night and keep sleep and wake times consistent. For women in perimenopause and beyond, when declining estrogen and progesterone can make sleep more fragile and more fragmented, these habits are foundational.

Nourish Your Body

Spring is a good moment to audit what you are eating, not to restrict, but to recalibrate toward foods that support your physiology. Nutrient-dense whole foods, adequate calcium, vitamin D3, and consistent hydration support bone density, metabolic health, and hormonal function across every decade of a woman’s life.

Move With Intention  

Longer days and warmer temperatures make movement more accessible, and the research on what kind of movement matters most for women is increasingly clear. Strength training protects muscle and bone mass. Low-intensity aerobic movement supports cortisol regulation and cardiovascular health. Women across all age groups benefit from both, and the return on investment only increases over time.

Self-Care is Preventive Care  

For women 40 and older, a spring reset is also a reasonable prompt to make sure certain health conversations have happened recently. Consider whether you are current on a bone density screening, a sleep evaluation, a mental health check-in, a cardiovascular risk assessment, and a real conversation about hormone literacy, meaning a genuine understanding of where your hormones are and what they are doing.

At the Carolyn Rowan Center for Women’s Health and Wellness, we think about women’s health across the lifespan and across every transition. This spring, use the season for what it is genuinely good for: a biologically supported moment to reassess, reset, and invest in yourself.

Learn more about the Carolyn Rowan Center for Women’s Health and Wellness
Sign up for our newsletter
Watch the new HERology podcast
Stories of Philanthropy: Read more about the vision of Carolyn Rowan

A Psychologist’s Approach to Multiple Sclerosis Care

Updated on Apr 29, 2026 | Featured, Your Health

Multiple sclerosis (MS) can be a highly destabilizing diagnosis to receive, leading a person to question their identity, yearn for explanations, and reorient their worldview.

“We have this belief in our society that we are in control of our lives. Unfortunately, MS really rips that away,” says Jordyn Anderson, PsyD, a neuropsychologist and Assistant Professor of Neurology at the Icahn School of Medicine at Mount Sinai.

A portrait of Jordyn Anderson, PsyD

Jordyn Anderson, PsyD

Psychotherapy can help patients move through the diagnosis acceptance process and provide guidance in navigating a life filled with uncertainties in dealing with this chronic disease, and, ultimately, living a meaningful life.

Dr. Anderson is the sole clinical psychologist at Mount Sinai’s Corinne Goldsmith Dickinson Center for Multiple Sclerosis, where she is developing interventions for people living with MS.

People living with MS face a number of challenges that may lead them to consult with a licensed psychologist, beginning with how to incorporate their diagnosis into their sense of self, along with how to manage anxiety, depression, sleep disruption, and optimizing health behaviors such as physical activity, smoking, and diet.

“Anxiety and tolerating the uncertainty that MS presents in your life, not only from a ‘what’s going to happen’ perspective, but also with navigating the medical system, is very hard,” she says. “You are dropped into a world where insurance might determine your safety, where bureaucracy might be getting in the way of whether or not you are able to receive medication.”

A clinical psychologist specializing in MS can ease the stressors associated with adjusting to the reality of living with the disease. Dr. Anderson works with patients on magnifying their internal locus of control, focusing on what they can do to help themselves while accepting this reality.

“I focus a lot on acceptance,” she says. “A patient may never be thrilled with an MS diagnosis, but accepting this reality as part of one’s life, figuring out how to live with it rather than in defiance, can be freeing.”

Grief can be a prominent factor in people’s symptoms. “Grief is not just about death,” Dr. Anderson says. “Grief is about the loss of anything. You might be grieving your sense of self as a particular label. Or maybe you are grieving your future in some way, your beliefs for what you had in store for yourself.”

Framing it as a grief process that develops and changes with time can be a way to understand the diverse array of emotions that people face. In helping people adjust mentally to dealing with their MS, and thinking of how to get through certain lifestyle situations directly affected by the disease, a grieving process can be a significant part of acceptance.

Dr. Anderson came to Mount Sinai in 2020 on a two-year clinical neuropsychology fellowship in the MS Center’s neurocognitive clinic headed by James Sumowski, PhD, who focuses on identifying and treating cognitive deficits in people living with MS. In 2022, she became the Center’s first full-time psychologist providing therapy and behavioral health interventions for patients.

The waitlist for appointments indicates the demand and need for this kind of consultative service. In 2025, she began a psychology externship, employing graduate level students to help provide interventions in order to expand the clinical reach. Patients are usually referred to her by their neurologist, or through the MS Center’s Wellness Program, which offers guidance on prioritizing diet, exercise, and sleep that can help MS patients live healthier lives.

Another common issue for individuals with MS is insomnia. “There are a myriad of reasons insomnia is happening. Is there some sort of stressor that’s in the way?” says Dr. Anderson. She works with patients in identifying sources of sleep disruption, optimizing sleep hygiene, and developing relaxation strategies. Additionally, CBT-I (Cognitive Behavioral Theory for Insomnia), a treatment targeting difficulties with initiating and maintaining sleep, is sometimes recommended and can be transformative in restructuring  sleep routines.

Dr. Anderson specialized in MS by chance. “I always wanted to do health, neuro, and rehab, and I was lucky to get the fellowship at the MS Center,” she recalls. “I absolutely loved it. I felt like I was able to focus and become an expert in something,”

She is inspired by working in a field of neurology and psychology imbued with optimism. “It’s an amazingly hopeful time for MS. The fact is that we have these really effective medications that they are consistently researching and we are, hopefully, finding new ones,” she says.

Dr. Anderson is also drawn to “the diversity of patients,” including the broad variety of symptoms among patients, their backgrounds, and their personal stressors that come together to create very individualized experiences of the disease.

“Every single person’s challenges are valid. I feel like I am always learning so much from my patients,” she says. “I am constantly challenged and have to flex different skills. I think I’m here for good.”

 

By Kenneth Bandler, a multiple sclerosis patient, advocate, and member of The Corinne Goldsmith Dickinson Center for Multiple Sclerosis Advisory Board

What’s My Skin Cancer Risk? Take the Quiz

Updated on May 12, 2026 | Cancer, Dermatology, Your Health

A picture of a doctor examining a female patent's neck for skin cancer.

Did you know that skin cancer is the most common cancer in the United States? There are more cases of skin cancer than all other cancers combined. Knowing the facts about skin cancer can help fight it. Take the quiz below, then click “Done” to see your score and correct answers.

This quiz was developed with Jesse M. Lewin, MD, FACMS, Director of the Kimberly and Eric J. Waldman Melanoma and Skin Cancer Center at Mount Sinai.

Create your own user feedback survey

Early detection makes a difference. Schedule a skin exam with a Mount Sinai dermatologist

How Can I Keep My Knees Strong as I Age?

Updated on Jun 15, 2026 | Orthopedics, Your Health

A mature man stretches his knee in a park

Knee health depends on strength, movement, and managing stress on the joint. While aging can lead to muscle loss and cartilage wear, many knee problems—including pain and early arthritis—can be prevented or delayed with the right habits.

In this Q&A, Alexis Colvin, MD, Mount Sinai Orthopedic Surgeon and Chief Medical Officer for the US Open, discusses how knees lose their resilience with age and how to keep them healthy.

“Keeping your muscles strong is one of the most effective ways to protect your knees as you get older,” explains Dr. Colvin, Professor of Orthopedic Surgery, Icahn School of Medicine at Mount Sinai.

Alexis Colvin, MD

Alexis Colvin, MD

Why is knee strength important?
With everyday activities like walking, the knee can experience forces of one and a half to three times your body weight, and even higher with stairs or running. Your knees depend heavily on the surrounding muscles—especially the quadriceps, hamstrings, and glutes—to absorb force and keep the joint stable. Strong muscles help distribute these forces more evenly and reduce the load placed directly on the cartilage and other parts of the joint.

Why do I need to keep my knees strong as I get older?
Muscle mass and strength tend to gradually decline starting in our 30s, and flexibility can decrease as well. When muscles are weak or unbalanced, it is common to develop occasional knee pain, stiffness, or discomfort as you enter middle age. But if you keep your legs strong you can reduce and even potentially avoid knee pain as you grow older.


Why do my knees hurt now that I’m in my 40s? Is this normal?
Imaging studies show that many people in their 40s and over have early signs of arthritis but don’t have significant symptoms. When they do have pain, it is can be from other issues like muscle weakness or reduced flexibility. In other words, some knee pain or discomfort is often a sign that the muscles and tendons around the knee may need strengthening and/or stretching.

How can I keep my knees strong as I get older?
With exercise, you can prevent muscle loss in your knees. Regular movement also stimulates the production of synovial fluid within the knee joint, which helps maintain cartilage health. A balanced routine that includes strength training, aerobic activity, and flexibility work tends to produce the best results. Research shows that gradual strengthening programs can reduce knee pain and improve function, even in people with early arthritis.

Have knee pain? Try these simple at-home exercises
With Melissa Leber, MD, Mount Sinai Orthopedist and Director of Player Medical Services for the US Open


What are some easy ways to make my knees stronger without getting hurt?

  • Exercises that can safely build knee strength include sit-to-stand movements (chair squats), step-ups, and wall sits, as well as low-impact activities such as cycling and brisk walking
  • Start with simple, controlled movements and focus on consistency rather than intensity
  • It is also important to strengthen the hips and core, as they play a key role in controlling knee alignment and reducing abnormal stress across the joint
  • Moving slowly with good form and progressing gradually helps minimize injury risk
  • Consider working with a physical therapist for guidance on exercises

When should I see a doctor for knee pain?
Knee pain can improve with time, activity, and/or strengthening, but certain symptoms need to be examined. You should consider seeing a doctor if you experience:

  • Pain that persists for more than a few weeks despite rest, ice, and anti-inflammatories, or if you experience swelling that does not resolve
  • Symptoms such as locking, catching, or a feeling that the knee is giving way, which indicate issues such as meniscal injury or ligament instability
  • Pain following a specific injury, particularly one involving twisting or impact (requires prompt evaluation)
  • Knee pain limiting your ability to perform daily activities or exercise

Seeing a doctor early can identify treatable conditions and potentially prevent an injury from developing into something worse.

How does my weight affect my knee health?
Maintaining a healthy weight is critical—biomechanical studies show that each additional pound of body weight can translate to roughly three to four pounds of extra force across the knee with each step.

Does knee pain always mean injury?
Not always—many causes of knee pain are related to muscle imbalance and respond well to targeted exercise. Research consistently shows that people can improve strength, reduce pain, and enhance function at virtually any age with the right approach.

Have persistent knee pain? Schedule an appointment with a Mount Sinai orthopedist

What a Cancer Specialist Says You Should Know About Stomach Cancer

Updated on Jun 15, 2026 | Cancer, Your Health

A picture of an older man talking to a doctor.

Stomach cancer, also known as gastric cancer, occurs when cells in the lining of the stomach grow uncontrollably, forming tumors. Although it is one of the more aggressive cancers, there are new treatment options based on the stage of cancer and your genetic makeup.

In this Q&A, Nyein Nyein Thaw Dar, MD, MS, who specializes in caring for patients with gastrointestinal cancers, explains how to recognize the signs and symptoms of stomach cancer, when you should see your doctor, and the different treatment options. There are about 30,000 new cases of stomach cancer each year in the United States, which ranks 16 among cancers according to the National Cancer Institute.

“Detecting and treating stomach cancer early is essential for improving your treatment options and for your overall quality of life,” she says.

What is stomach cancer?

Cancer can form anywhere in the stomach. The cancer forms when there is a genetic mutation or change to DNA of the stomach cells causing the abnormal growth of the cells. Instead of dying, the old cells collect and form a tumor in the stomach lining. The cancer cells attack healthy cells, and the cancerous cells mutate and spread to other organs like the liver, lining of abdominal cavity, lymph nodes, lungs and bones.

We don’t know what causes the mutation. But contributing factors include:

  • Family history
  • A diet high in fatty, salty, smoked foods, smoking and vaping
  • Drinking alcohol
  • A diet with few fruits and vegetables

What are the symptoms of stomach cancer?

Stomach cancer develops slowly and can be difficult to detect as it doesn’t cause symptoms during the initial stages. Mild symptoms include difficulty swallowing, indigestion, loss of appetite, fatigue and stomach pain. Some patients can present with iron deficiency (anemia). Many symptoms can mimic other conditions such as irritable bowel syndrome (IBS), constipation, or gastroesophageal reflux disease (GERD).

What increases your risk of stomach cancer?

Stomach cancer is more common in:

  • Men over age 65
  • People with gastritis
  • People who smoke and drink alcohol
  • People with a family history of stomach cancer

When should I see my doctor?

If you are experiencing some common symptoms or risk factors, you should consult your physician who will assess and diagnose your condition.

Are there screening tests for stomach cancer?

There are currently no recommended screening tests for stomach cancer for people who are not at risk. Screening tests are done to check for disease in people who don’t have symptoms. Some people who have a higher risk of stomach cancer may benefit from screening with upper endoscopy to help detect cancer earlier.

 How is stomach cancer diagnosed?

After a thorough exam, your physician may order several tests to help diagnose your condition. To determine if you have stomach cancer, an upper endoscopy is typically used to retrieve tissue and perform a biopsy to assess cancer cells. A biopsy is the only way to confirm the presence of cancer cells and the type of cancer.  Other tests and procedures are employed to determine the stage of the cancer. A CT scan or MRI can detect tumors and other abnormalities and help to determine the stage of the cancer. Blood tests offer information on underlying liver and kidney functions, bone marrow function, and circulating tumor DNA.

How is stomach cancer treated?

Your care team considers many factors in developing your care plan, such as the cancer’s location within the stomach and the stage of the cancer. These factors are critical in determining treatment options. Your doctor will also assess your overall health, the type of stomach cancer you have, if it has spread to other areas of the body, your test results, the and the size of the tumor. Generally, cancer treatments are classified as either local or systemic. Local treatments target cancer cells in a specific part of the body and work to remove, destroy, or control them. Surgery and radiation therapy are examples of local treatments. Systemic treatments, travel throughout the body to reach cancer cells that may have spread beyond the original area. Treatment options may include surgery, radiation therapy, chemotherapy, immunotherapy, or targeted treatments. Your physician and health care team may suggest a combination of treatments that can kill or shrink the cancer cells.

What is the approach at Mount Sinai Brooklyn?

Mount Sinai Brooklyn patients can benefit from the expertise of multiple stomach cancer specialists, including surgical oncologists, medical oncologists, radiation oncologists, gastroenterologists, rehabilitation therapists, and supportive care specialists. Together, we take a highly collaborative and coordinated approach to stomach cancer treatment, helping each patient achieve the best possible outcome and quality of life.

Find a Mount Sinai cancer specialist

Osteoporosis Prevention: How to Keep Your Bones Strong as You Age

Updated on Apr 16, 2026 | Orthopedics, Your Health

Osteoporosis is a common disease caused by low bone density that increases your risk of a fracture. However, osteoporosis is often preventable with regular physical activity and getting enough calcium, vitamin D, and protein. But how exactly can you keep your bones healthy?

Phoebe Ke, PA

In this Q&A, Phoebe Ke, physician assistant, Department of Orthopedics, Icahn School of Medicine at Mount Sinai, and coordinator for Own the Bone®, a nationwide program in partnership with the American Orthopaedic Association to reduce repeat fractures and improve bone health, discusses what causes osteoporosis and how to prevent it.

Why is it important to keep my bones strong as I age?
Low bone density increases fracture risk. Your bone mass and bone density peak in your 20s and 30s. Over time, as you age, bone density goes down. For some older people, bone density decreases more than others.

When bone density is low, you are at risk for fractures or broken bones. Many people can recover from fractures, but fractures can also be debilitating and dangerous, so it’s important to stay on top of bone health as you age.

What can help me prevent osteoporosis?
Maintaining muscle mass is important for osteoporosis prevention. The most effective ways to prevent osteoporosis include:

  • Eating a nutritious diet with lots of calcium, vitamin D, and protein.
  • Getting regular physical activity that includes weight-bearing exercises such as walking or climbing stairs, as well as simple strength training exercises for your arms, core, back, and lower body.
  • Agility and balance training (examples include side-to-side exercises).
  • Seeing a physical therapist.
  • Taking doctor-prescribed medications that improve bone density and prevent fractures.

What are the best ways to get more calcium, protein, and vitamin D?

  • Calcium-rich foods include dairy products, green leafy vegetables, and fish with small, soft edible bones that are themselves a source of good nutrients (sardines, anchovies, mackerel). If these don’t work for you, you can take calcium supplements.
  • Good protein sources include chicken, fish, eggs, beans, and legumes.
  • Vitamin D is typically absorbed from the sun and hard to get through food. Fatty fish like salmon are among the only foods that are rich in vitamin D. If people have insufficient vitamin D levels, they should consider taking vitamin D supplements.

What diseases can I get from having low bone density?
Osteopenia and osteoporosis are both diseases caused by low bone density. Osteopenia means your bone density is lower than normal, and osteoporosis is when bone density is even lower, causing brittle bones. Think of them as low bone density on a spectrum. In both cases, you have lower bone density and higher fracture risk, and that risk goes up with osteoporosis.

When should I see a doctor?
Osteopenia and osteoporosis are silent diseases, meaning there are no symptoms, and many people do not know they have them. Most women should start bone density screening at 65 and men at 70. You may need earlier screening if you are high risk (such as early menopause) or experienced a fracture from a minor injury or fall.

How can I get screened for osteopenia or osteoporosis?
These conditions can be diagnosed with a bone density scan, also called a DXA scan. At Mount Sinai, we offer state-of-the-art DXA bone-density testing.

Can osteopenia or osteoporosis be reversed?
Lifestyle measures can help but may not significantly increase bone density. Medications and lifestyle measures may help prevent further bone loss, reduce fracture risk, and in some cases, increase bone density. The goal of treatment is to prevent continued decline in bone density and prevent fractures.

What signs indicate I am becoming weak?
Older adults can experience muscle loss (sarcopenia). Symptoms of sarcopenia include difficulty carrying, lifting, or pushing things, or noticing muscle loss in your arms and legs. If you experience these, talk to your doctor about getting screened. Be aware of your choices in lifestyle, nutrition, and physical activity.

Take charge of your bone health: Schedule an appointment with Mount Sinai's Own the Bone Program