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03/22/2025

Stay hydrated
Hydration is an important and often overlooked marker of health. Staying hydrated helps ensure that your body is functioning optimally and that your blood volume is sufficient.
Drinking water is the best way to stay hydrated, as it’s free of calories, sugar, and additives.
Although there’s no set amount that everyone needs per day, aim to drink enough so that your thirst is adequately quenched.

03/11/2025

Feed your gut bacteria
The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health.
A disruption in gut bacteria is linked to some chronic diseases, including obesity and a myriad of digestive problems.
Good ways to improve gut health include eating fermented foods like yogurt and sauerkraut, taking probiotic supplements when indicated and eating plenty of fiber. Notably, fiber serves as a prebiotic, or a food source for your gut bacteria.

02/27/2025

Get enough sleep
The importance of getting enough quality sleep cannot be overstated.

Poor sleep can drive insulin resistance, can disrupt your appetite hormones, and reduce your physical and mental performance

What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. People who do not get enough sleep tend to make food choices that are higher in fat, sugar, and calories, potentially leading to unwanted weight gain

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

01/25/2025

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.

01/10/2025

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 (10Trusted Source).

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 (11Trusted Source, 12Trusted Source, 13Trusted Source, 14Trusted Source, 15Trusted Source).

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.

12/28/2024

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

12/06/2024

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 (3Trusted Source, 4Trusted Source, 5Trusted Source).

Healthier alternatives include:

water
unsweetened teas
sparkling water
coffee

08/26/2024

Discuss Alternatives: If side effects are intolerable, talk to your doctor about alternative medications or treatments. There may be other options with fewer or more manageable side effects.

03/25/2024

Educate Yourself:

Learn about the prescribed medication, including its side effects and proper usage, to make informed decisions.

03/08/2024

Don't self-diagnose or treat medical conditions. If you are experiencing a medical condition, see a doctor for diagnosis and treatment.

02/11/2024

Do not self-medicate. This means taking medication without first talking to a doctor or pharmacist. This can be dangerous, as you may take the wrong medication or dosage, which could lead to serious health problems.

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