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Lift weightsStrength and resistance training are some of the best forms of exercises you can do to strengthen your muscl...
04/10/2025

Lift weights
Strength and resistance training are some of the best forms of exercises you can do to strengthen your muscles and improve your body composition.

It may also lead to important improvements in metabolic health, including improved insulin sensitivity — meaning your blood sugar levels are easier to manage — and increases in your metabolic rate, or how many calories you burn at rest (trusted Source, trusted Source).

If you do not have weights, you can use your own body-weight or resistance bands to create resistance and get a comparable workout with many of the same benefits.

The Physical Activity Guidelines for Americans recommends resistance training twice per week

Eat fatty fishFish is a great source of high-quality protein and healthy fat. This is particularly true of fatty fish, s...
02/15/2025

Eat fatty fish
Fish is a great source of high-quality protein and healthy fat. This is particularly true of fatty fish, such as salmon, which is loaded with anti-inflammatory omega-3 fatty acids and various other nutrients

Studies show that people who eat fish regularly have a lower risk for several conditions, including heart disease, dementia, and inflammatory bowel disease

Don’t fear coffeeDespite some controversy over it, coffee is loaded with health benefits.It’s rich in antioxidants, and ...
01/30/2025

Don’t fear coffee
Despite some controversy over it, coffee is loaded with health benefits.
It’s rich in antioxidants, and some studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses.
The most beneficial intake amount appears to be 3–4 cups per day, although pregnant people should limit or avoid it completely because it has been linked to low birth weight.
However, it’s best to consume coffee and any caffeine-based items in moderation. Excessive caffeine intake may lead to health issues like insomnia and heart palpitations. To enjoy coffee in a safe and healthy way, keep your intake to less than 4 cups per day and avoid high-calorie, high-sugar additives like sweetened creamer.

Avoid ultra-processed foodsUltra-processed foods (UPFs) are foods containing ingredients that are significantly modified...
01/19/2025

Avoid ultra-processed foods
Ultra-processed foods (UPFs) are foods containing ingredients that are significantly modified from their original form. They often contain additives like added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colors, and flavors as well .
Examples include:
snack cakes
fast food
frozen meals
packaged cookies
chips
UPFs are highly palatable, meaning they are easily overeaten, and activate reward-related regions in the brain, which can lead to excess calorie consumption and weight gain. Studies show that diets high in ultra-processed food can contribute to obesity, type 2 diabetes, heart disease, and other chronic conditions .
In addition to low quality ingredients like refined oils, added sugar, and refined grains, they’re usually low in fiber, protein, and micronutrients. Thus, they provide mostly empty calories.

Eat nuts and seedsSome people avoid nuts because they are high in fat. However, nuts and seeds are incredibly nutritious...
01/06/2025

Eat nuts and seeds
Some people avoid nuts because they are high in fat. However, nuts and seeds are incredibly nutritious. They are packed with protein, fiber, and a variety of vitamins and minerals.
Nuts may help you lose weight and reduce the risk of developing type 2 diabetes and heart disease.
Additionally, one large observational study noted that a low intake of nuts and seeds was potentially linked to an increased risk of death from heart disease, stroke, or type 2 diabetes.

Limit sugary drinksSugary drinks like sodas, fruit juices, and sweetened teas are the primary source of added sugar in t...
12/21/2024

Limit sugary drinks
Sugary drinks like sodas, fruit juices, and sweetened teas are the primary source of added sugar in the American diet.

Unfortunately, findings from several studies point to sugar-sweetened beverages increasing risk of heart disease and type 2 diabetes, even in people who are not carrying excess body fat.

Sugar-sweetened beverages are also uniquely harmful for children, as they can contribute not only to obesity in children but also to conditions that usually do not develop until adulthood, like type 2 diabetes, high blood pressure, and non-alcoholic fatty liver disease.

Healthier alternatives include:

water
unsweetened teas
sparkling water
coffee

Drug interactions: Discuss whether the medication might interact with any other medicines, supplements, or foods you are...
10/10/2024

Drug interactions: Discuss whether the medication might interact with any other medicines, supplements, or foods you are taking.

Verify Medication Name: Ensure the medication name on the bottle or package matches what your doctor prescribed.
09/15/2024

Verify Medication Name: Ensure the medication name on the bottle or package matches what your doctor prescribed.

Consider Auto-Refills: Some pharmacies offer automatic refills, which can be convenient if you take medication regularly...
08/13/2024

Consider Auto-Refills: Some pharmacies offer automatic refills, which can be convenient if you take medication regularly. This ensures you never miss a dose due to forgetting to refill your prescription.

Coverage and Timing: Some insurance plans may require you to wait a certain period before getting a refill. Make sure yo...
08/13/2024

Coverage and Timing: Some insurance plans may require you to wait a certain period before getting a refill. Make sure your refill timing aligns with your insurance policy to avoid out-of-pocket costs.

Online Consultations: Explore online consultations with healthcare providers for prescription refills or new medications...
05/11/2024

Online Consultations: Explore online consultations with healthcare providers for prescription refills or new medications.

Don't be afraid to ask for help. If you have any questions or concerns about your medication, don't hesitate to ask your...
02/16/2024

Don't be afraid to ask for help. If you have any questions or concerns about your medication, don't hesitate to ask your doctor or pharmacist.

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