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Therapist Debby Parker tried to lose weight for years without success. Then she discovered an online weight management program that changed her life and helped her shed nearly 70 pounds. Images Provided by Debby Parker Debby Parker lost over 67 pounds by following the LifeMD weight management program. She is 8 pounds away from her goal weight. Today, she feels physically and mentally stronger than ever. Debby Parker maintained a healthy weight until she began perimenopause at 35 years old. “[After] that, it was downhill, and now, I’m 61 years old, and there was nothing working,” she told Healthline. Over the years, Parker tried clean eating, intermittent fasting, working out, and other fad diets without success. In 2024, she found herself weighing 210 pounds and living with high blood pressure, high cholesterol, and prediabetes. “[I] was at the point that I had become so obese…when I got on all these meds to try to save my own life, I just hit a wall. I was thinking about taking my life…I had tried everything,” she said. As a mental health professional who supports women living with disordered eating, Parker knew her situation was dire. With the help of her partner, Valencia, they found the virtual platform LifeMD and joined for access to its weight management program. Through the program, Parker received support from a physician and a prescription for the anti-obesity medication Mounjaro. By the end of 2024, she had lost 67 pounds and was closing in on her goal weight of 135 pounds. “Right now, I am healthy, my blood pressure is down, my cholesterol’s down, and I’m no longer pre-diabetic,” she said. “To look at myself now and where I was in May, I can’t even believe I’m the same person…I feel accomplished. I feel supported.” Why LifeMD’s weight loss program worked for her when other efforts were unsuccessful After the first three weeks of taking Mounjaro, Parker connected with her LifeMD doctor to discuss side effects and how she felt emotionally and mentally. Because she experienced side effects such as nausea, vomiting, cramping, and constipation, the doctor made some adjustments. “With GLP-1 therapies requiring regular check-ins, our model ensures consistent, accessible care that traditional primary care settings often cannot provide,” Anthony Puopolo, MD, president at LifeMD, told Healthline. He said the program’s focus extends beyond losing weight and aims to improve total body health by emphasizing its “6S” Framework for Health, which includes wellness consultations and educational resources on the below six elements of a healthy and balanced life. Sleep Sustenance Sweat Stillness/self-talk Stress management Social interactions “By addressing the root cause of the disease and contributing factors, we empower our patients to achieve sustainable, meaningful progress that benefits their overall well-being,” said Puopolo. In addition to losing weight, Parker found that turning negative self-talk into positive self-talk was most impactful during her weight loss journey. Her provider encouraged her to celebrate her successes as she lost weight and improved her health along the way. “Even though I’m a therapist, my own self-talk can be just awful, but [the encouragement] they offer is great,” said Parker. A major obstacle regarding treating obesity is the pervasive societal stigma connected to it, said Joseph Zucchi, physician assistant and clinical supervisor at Transition Medical Weight Loss. “This stigma often leads to the false narrative that obesity is simply a result of a lack of willpower. In reality, obesity is a complex, chronic disease,” he told Healthline. “Our bodies often react to weight loss attempts by increasing hunger hormones and cravings, creating a physiological battle against our own biology.” Overcoming the stigma associated with GLP-1s Mounjaro is the first prescription anti-obesity medication Parker has taken. While she knows stigma around GLP-1 drugs exists, she said the results prove their worth for her. “There’s nothing wrong with taking medication if you’ve done all you can do. There’s nothing wrong with asking for help,” she said. Feelings of shame prevent many people from seeking treatment or embracing options like medications due to fear of judgment, said Zucchi. Because obesity is a complex, multifactorial condition influenced by genetics, metabolism, lifestyle, and environmental factors, he said it’s essential to work with a provider who can offer personalized care. “A one-size-fits-all approach often fails because each person has different challenges and may also have varying responses to a particular diet, exercise, or medication,” Zucchi said. Because GLP-1s can cause people to lose 15-20% of their body weight on average by reducing hunger and cravings, proper nutrition is vital to optimize progress and body composition when losing weight, said Zucchi. “For example, proper protein intake is important to prevent muscle loss, balance blood sugar, and promote fullness. Hydration and fiber intake through fruits and vegetables are also crucial for bowel regularity and overall health,” he said. Additionally, exercise, especially resistance training, is essential for maintaining muscle and bone density while losing weight. “It’s not just about weight loss but about achieving healthy body composition and optimal overall health,” Zucchi said. Inspiring others to take control of their health For those at a loss when it comes to weight management, Zucchi said there are effective treatments available. “This journey is about progress, not perfection. It’s okay to stumble, and it’s okay to adjust your plan along the way,” he said. Focus on small, achievable goals, be kind to yourself, and celebrate every victory, no matter how small, he added. “Remember, your worth is not measured by the number on the scale. Your health and well-being are a worthwhile pursuit, and a better future is within reach,” said Zucchi. Parker can relate personally as she embraces her newfound optimal health. She also relates professionally while working with clients who are living with overweight or obesity. “[They] are doing all the right things, but they’re not able to see the changes, and then you get the depression and disappointment and negative self-talk,” she said. Because she has taken the journey herself, she is able to connect with and inspire her clients. “It makes me more compassionate for my clients who are at the end of the road and don’t know what to do,” said Parker. “[I] encourage them…[and tell them] you can make that sacrifice for your health.”

A surge in winter illnesses like flu, RSV, and norovirus may make it seem like everyone around you is getting sick. JulPo/Getty Images Respiratory illnesses like influenza, COVID-19, and RSV are surging across the United States, according to CDC data. Norovirus, the notorious stomach bug associated with cruise ship outbreaks, has also been pegged to a large number of cases in recent weeks. Older adults and young children are the two most high risk groups for severe respiratory illness, which may require hospitalization. Flu season might soon be dubbed “sick season” as a cocktail of respiratory viruses, including influenza, COVID-19, and respiratory syncytial virus (RSV), surges across the United States. This, coupled with an outbreak of a highly contagious stomach bug known as norovirus, may make it seem like almost everyone you know is getting sick. The latest data from the Centers for Disease Control and Prevention (CDC) indicate a steep rise in the number of positive influenza cases since December, showing a strong upward trend across the U.S. For other respiratory illnesses, including COVID-19 and respiratory syncytial virus (RSV), the overall activity level is at a “high” level, projected to increase during the winter months. “It’s roaring along, that’s for sure. Influenza has been increasing over the last month and has really surged upwards,” William Schaffner, MD, a professor of preventive medicine and infectious diseases in the Department of Health Policy at Vanderbilt University Medical Center in Nashville, told Healthline. Meanwhile, norovirus, known by a less flattering name, “winter vomiting disease,” has caused an unusually high number of outbreaks. During the first week of December, state health departments reported 91 outbreaks of norovirus, far more than the average of years prior. Yet, despite the confluence of viral activity, this year appears to generally be in line with prior years, excluding the COVID-19 pandemic. “It’s really not too much worse than other years,” Dean Winslow, MD, a professor of Medicine and infectious disease expert at Stanford Medicine, told Healthline. Rising respiratory illness cases are typical Flu season has been a regular part of the calendar season, but that all changed with the COVID-19 pandemic in 2020. Since then, the COVID-19 virus has continued on in the background, regularly flaring up, alongside flu, but not on the exact same timeline. “It’s now part of our viral ecology, like these other viruses,” said Schaffner. However, unlike flu and RSV, COVID-19 has historically had two yearly peaks. “There’s a smaller one in the summer and then a somewhat larger one during the winter season. The others, influenza, RSV, and the many other common cold viruses, they increase during the winter season,” explained Schaffner. Emergency department visits for COVID-19 are low compared to both flu and RSV so far this year, but they are increasing, according to the CDC.  Still, Judith O’Donnell, MD, section chief of Infectious Diseases at Penn Presbyterian Medical Center and a professor of infectious diseases at the University of Pennsylvania, described the respiratory virus trends as “very typical.” RSV is a leading cause of respiratory illness RSV, which leads to hospitalizations for an estimated up to 80,000 children under the age of 5 annually, is a leading cause of respiratory-illness-related hospitalization at the moment. Although healthy adults typically have little to fear from the disease, older adults and particularly young children can become extremely sick. “The thing we really worry about is RSV in young children, less than six months of age. They can actually get very, very sick and develop a condition called bronchiolitis, infection and inflammation of the small airways,” said Winslow. A new strain of norovirus is making people sick In addition to respiratory illness, a novel strain of the stomach bug norovirus, known as GII.17[P17], has been linked to a large number of outbreaks in the past several weeks. O’Donnell explained that norovirus appears more prevalent this winter compared to prior years. Samples from 7 in 10 patients linked to norovirus outbreaks tested positive for the novel form of the virus, compared to the previously more common GII.4 strain. “In contrast to respiratory viruses, this is an intestinal virus that involves your stomach and your intestines and colon. It’s extraordinarily transmissible from person to person and can survive on environmental surfaces,” explained Schaffner. The virus spreads easily in enclosed spaces and close quarters and has frequently been linked to outbreaks on cruise ships. In fact, the cruise industry had one of its worst years on record for norovirus outbreaks, according to the CDC, with six confirmed norovirus outbreaks in December alone. “Other similar populations include nursing homes, senior citizen centers, schools, and prisons. So, any of these enclosed or semi-enclosed populations can be the locus for a big outbreak,” said Schaffner. How to reduce your risk of getting sick To protect yourself from the myriad viruses floating around right now, take a multi-pronged approach. For both COVID-19 and flu, getting vaccinated is the most effective way to prevent infection or reduce the severity of symptoms if you do get sick. While there is a vaccine for RSV, it is only approved for use in select populations.  Additionally, your doctor may prescribe antiviral medications if you develop COVID-19 or flu. Paxlovid is prescribed for the former, while Tamiflu (oseltamivir) is prescribed for the latter. There are also good habits to work on that will help in preventing infection of both respiratory viruses and norovirus. “Wash hands frequently. Consider wearing a well-fitting mask if you must be out and have significant concerns about getting sick. Masking remains highly effective,” said O’Donnell. Avoiding large gatherings and staying home from work or school when sick is also important to limit the spread. Sanitizing gels, sprays, and foams, can also help to inhibit the spread of respiratory viruses, but they are far less effective against norovirus. “Most of the hand sanitizers are alcohol-based. But norovirus is a very hearty organism in terms of persisting in the environment, so the best thing from an individual perspective is very thorough handwashing,” said Winslow. Takeaway Respiratory illnesses caused by influenza, COVID-19, and RSV are surging across the U.S. Despite the high number of current cases, the statistics appear generally in line with years prior. A novel strain of the stomach bug norovirus known as GII.17[P17] has also been linked to a high number of outbreaks in recent weeks. The virus is highly contagious and can cause severe diarrhea and vomiting.  To limit your risk of respiratory illness, vaccinations for both COVID-19 and influenza are recommended. Frequent handwashing and avoiding social gatherings during peak season are also highly recommended to avoid getting sick.

With respiratory virus season in full swing, certain whole foods become especially important for bolstering immunity. Westend61/Getty Images Certain whole foods become especially important for maintaining health during the winter season. Foods like root vegetables, citrus, nuts, and berries are high in nutrients such as vitamins A, C, and D and antioxidants that can bolster immunity. A strong immune system is key during colder weather because respiratory illnesses can flourish during this time. The Centers for Disease Control and Prevention (CDC) reports that acute respiratory virus cases are currently high in the United States, with a growing number of people seeking medical attention for acute respiratory illness. Around 1 million people in the U.S. are hospitalized every year for illnesses related to respiratory viruses. About 100,000 people die annually from these illnesses, ranging from influenza to COVID-19 and respiratory syncytial virus (RSV). Most respiratory illnesses, like the common cold and the flu, occur during the winter months. A 2022 study notes that an immune response inside the nose is inhibited during colder weather, making upper respiratory illnesses more likely to occur. William Schaffner, MD, an infectious disease specialist and a professor of medicine at Vanderbilt University in Tennessee, told Healthline that close quarters is one factor. “We spend more time indoors, crowded together during the winter when it is cold outside,” Schaffner said. “To amplify that closeness, we travel, party, and gather with family and friends during this time of year. These close personal contacts provide ample opportunities for these respiratory viruses to spread from person to person.” In addition, rhinoviruses and influenza viruses that cause respiratory illnesses tend to remain infectious longer in colder, drier weather. “Winter is a time of low humidity, and it has been shown that virus particles remain suspended in the air longer in low humidity, thus increasing their ability to infect others,” Schaffner said. Healthy diet improves immunity during winter Following a balanced diet throughout the year is important for maintaining overall health, but a nutritious diet can be especially important during winter months. Your body may experience a reduction in vitamin D due to less exposure to sunlight during the winter. There may also be a need to boost vitamin A and vitamin C during these colder months. “Consuming a nutrient-dense diet is important all year. However, giving your body (including your microbiome) the nutrients it needs is essential to help build defenses against cold and flu come winter months,” said Kristin Kirkpatrick, registered dietitian at the Cleveland Clinic Department of Wellness & Preventive Medicine and president of KAK Consulting. Kirkpatrick told Healthline that making sure you have a sufficient amount of nutrients is what is key. “Vitamin D has been shown in studies to help with supporting immunity, and deficiencies in D have been shown to create a greater susceptibility to infections,” she said. “Vitamin C may play a role in building defenses against colds and can be found in citrus fruits, broccoli, leafy greens, berries, and tomatoes.” “Fiber, especially prebiotic fiber as well as probiotics that can be found in fermented foods and dairy plays a role in better gut health, which in turn can help in supporting the immune system,” Kirkpatrick added. “Healthy fats may also play a role and can be found in avocados, nuts and seeds, fatty fish, and extra virgin olive oil.” “Finally, what you put on and in your food can also boost antioxidant levels. Turmeric, cinnamon, ginger, oregano, rosemary, etc., may also help in boosting nutrient density,” she advised. “Staying healthy is also about what you take out — limiting or avoiding added sugar and alcohol will go far toward keeping your immune system where it should be.” Leslie Young, MD, a pediatrician and primary care physician at MemorialCare Medical Group in Lakewood, California, agreed that vitamin D is an important nutrient during the winter, even more so than vitamin C. “Vitamin D has been shown to prevent respiratory infections, including COVID and influenza,” Young told Healthline. “In addition, vitamin D supplements have been proven to limit the severity of COVID infections. Vitamin D works by helping immune cells generate a more effective response against viruses.” Young noted that foods rich in vitamin D include fish, eggs, and dairy products. He also recommends drinking plenty of water. Best foods for your immune system Serena Poon, a certified nutritionist and longevity wellness advisor, told Healthline the immune system should be the focus of a winter diet. “Eating a diet that is full of antioxidant-rich foods, such as vegetables, fruits, and nuts can help protect your body from oxidative stress that can be detrimental to immune function,” Poon said. “Additionally, research has shown that eating certain foods, such as foods that are high in polyphenols such as extra virgin olive oil, dark chocolate (in moderation), and green tea, can further build strength in the immune system. Gut health cannot be overlooked in a conversation about immune function,” she added. David Cutler, MD, a family medicine physician at Providence Saint John’s Health Center in Santa Monica, CA, said there isn’t one simple formula to follow for putting together the best winter diet. “While there are no ‘best foods’ for lowering your risk of respiratory infections, there are many dietary guidelines worth following to achieve good nutrition. The key is not seeking the ideal single food, but rather having a balanced diet,” Cutler told Healthline. There are several important food groups to lean on during the winter months that can help maintain immunity, according to experts interviewed by Healthline. Here are a few of them. Vegetables Vegetables, especially root vegetables that tend to grow better in winter months, are good sources of vitamins A, C and K. These vegetables include carrots, Brussels sprouts, Swiss chard, radishes, and rutabagas. In addition, Brussels sprouts are high in fiber, and rutabagas are loaded with potassium. Poon added cabbage and sweet potatoes to the list. She said both can help reduce stress and boost the immune system. Kirkpatrick noted that a low sodium soup with lots of vegetables is another healthy choice. Leafy greens Kale provides some of the highest nutrient content of all the leafy greens. It is packed with vitamins A, C, and K as well as vitamin B, fiber, and antioxidants. Red cabbage is considered another healthy choice. It contains an assortment of vitamins as well as manganese and potassium. Poon added that cabbage, in general, contains antioxidants, fiber, and glucosinolates, which have anti-inflammatory properties. Parsley contains various vitamins and other nutrients, including iron and calcium. Spinach is another great source of vitamin C and antioxidants. Kirkpatrick suggested including a plate of leafy greens with a lean protein such as salmon or chicken on top for lunch or dinner. Fruits Oranges, grapefruit, and lemons are among the citrus fruits that are rich in vitamin C as are tangerines and limes. Kirkpatrick notes that vitamin C can also be obtained from broccoli, berries and tomatoes. Red bell peppers are another source. Cutler added that many fruits as well as vegetables contain important minerals and antioxidants. Poon suggests putting apples on your winter diet because they contain fiber and antioxidants in addition to citrus fruits such as oranges and lemons. She suggests adding a squeeze of lemon juice to your water. Berries Strawberries, blueberries, blackberries, and raspberries are all high in fiber and antioxidants and a good source of vitamins C and K1. Kirkpatrick recommends adding berries to a bowl of steel-cut oats at breakfast. She also suggests trying berries for dessert instead of ice cream, pie, or cookies. Nuts, healthy fats, and spices Nuts, in particular almonds, can help boost the immune system. Nuts are packed with vitamin E and also contain healthy fats. In addition, adults only need a handful of nuts to obtain significant health benefits. Cutler said walnuts, flaxseed, and fatty fish are good sources of healthy fats. He also notes that lean protein such as fish, poultry, beans, lentils, and tofu can provide essential amino acids. “Fermented foods like yogurt, kefir, sauerkraut, and kimchi are rich in probiotics that support gut health, which is closely linked to immune function,” he added. Poon noted that avocados are another good source of healthy fats. She also highlighted spices as a great winter complement. “Spices such as garlic, turmeric and black cumin seed can be used in cooking or in supplement form to support your body’s ability to fight off illness,” she said. “These spices also have a warming quality that can help balance out the cold properties of the season.” Supplements can help support the immune system but should not replace the nourishment you get from a healthy diet. If you do become ill with the flu, there are foods that can help you recover. Among them: broth chicken soup garlic vitamin D-rich foods (i.e., salmon, dairy milk, fortified oats) fruits and vegetables with vitamin C (i.e., oranges, red or green peppers, broccoli, lemon juice) yogurt Other ways to stay healthy during winter There are various ways to stay healthy during the colder weather of fall and winter. The CDC emphasizes proper handwashing, distancing, good indoor air quality, and masks but also stresses the importance of vaccination against the flu, COVID-19, and respiratory syncytial virus (RSV). “The best and most important way to protect ourselves, our families and friends, and our communities from the impact of these annual viral epidemics is to be vaccinated,” Schaffner said. Bolstering your immune system with adequate nutrients and a healthy lifestyle is also key. Getting enough sleep, exercising regularly, avoiding tobacco smoke, and minimizing alcohol are ways to ensure your immune system remains strong enough to fight off respiratory illnesses. Staying hydrated by drinking an adequate amount of water throughout the day is also essential. “During the colder winter months, it’s especially important to nourish not only your physical body but also your emotional and spiritual well-being,” Poon said. “Winter is a time when we naturally slow down, reflecting the rhythms of nature. It’s a season to turn inward, to rest, and to rejuvenate — not just physically but on every level of our being.” Takeaway Winter is a prime time for respiratory illnesses like colds and the flu. These illnesses tend to flourish because people gather indoors in colder weather, and lower temperatures make it easier for viruses to multiply. Getting adequate sleep and daily exercise can help bolster the immune system. Drinking plenty of water and consuming a healthy diet of root vegetables, citrus fruits, berries, and nuts may also help ward off respiratory illnesses.

The 6-6-6 walking trend is a simple low impact workout that can help boost your fitness and aid with weight loss. SolStock/Getty Images The 6-6-6 walking trend may help you lose weight and get fit. This low impact workout involves 60 minutes of walking, either at 6 a.m. or 6 p.m. Experts say walking, in general, is good for your physical and mental health. To get started with a walking program, it’s best to start slowly and build up. If you liked the 12-3-30 treadmill challenge and the 90-30-50 diet, then you might also want to try the 6-6-6 walking trend. Experts, like Dr. Milica McDowell, a Certified Exercise Physiologist and Vice President of Operations at Gait Happens, say walking is the most effective form of preventive physical activity you can do. “Walking more than 3,500 steps per day has been repeatedly shown to help reduce cardiovascular and all-cause death risks. It’s low cost and assessable to most,” she said, adding that it’s an “amazing” way to take control of your health. But, what is the 6-6-6 walking workout and what benefits can it especially provide? What the 6-6-6 walking workout involves Mike Julom, an ACE-certified personal trainer, CrossFit athlete, and founder of ThisIsWhyImFit, explained that the 6-6-6 walking workout involves walking for 60 minutes, either at 6 a.m. or 6 p.m. It additionally includes a 6-minute warm-up at a slow place to help you ease into walking and a 6-minute cool-down to aid in recovery. “The bulk of the exercise is at a faster, brisk pace to raise the heart rate and challenge the cardio system,” noted Julom. “It’s designed to be short and simple, especially for people who want to fit exercise into a busy day.” According to McDowell, this makes the 6-6-6 program a way to get more than the 150 minutes of exercise per week recommended by both the American College of Sports Medicine and the U.S. Centers for Disease Control and Prevention. “By doing it early (6 a.m.) or late (6 p.m.), it helps walkers find the time to squeeze the walk in before their day or schedule gets crazy,” she said. How the 6-6-6 walking workout can benefit your health As McDowell noted, walking in general, whether it follows the 6-6-6 format or not, is a great form of exercise. “If you walk in Zone 2 of your heart rate range, you can reap numerous health benefits,” said McDowell. “Zone 2 is about 50% of HR Max for most people (estimate HR max by taking 220-(your age)).” Per McDowell, walking in this zone helps you burn more fat for fuel, which can aid in weight loss. Also, because walking has less impact on joints and tissues than running or sports like pickleball, McDowell said it can be safe for many people to try. Julom agreed, saying that walking is great exercise, especially for older adults or those with joint pain or limited mobility. He further noted that regular walking has been shown to reduce mental health conditions such as anxiety and depression. Additionally, according to Julom, it may improve gut and bone health and reduce people’s risks for cardiovascular disease and death. The American Heart Association (AHA) adds that walking 150 minutes per week can provide such benefits as: Better sleep Improved cognition Reduced risk for heart disease, stroke, diabetes, and certain cancers Lowered blood pressure, blood sugar, cholesterol Increased energy and stamina Reduced risk for depression Better memory Lowered risk of dementia Stronger bones Less weight gain How to get started with a new walking workout To get started with a walking program, the American Heart Association (AHA) suggests choosing comfortable clothing and shoes with good support. Those designed for walking or running work best but aren’t mandatory. They additionally advise leaving about a half-inch of space between your longest toe and the end of your shoe and avoiding cotton socks to prevent blisters.  They further suggest starting slow and building up rather than attempting to do the full distance on your first day. Even as little as 10-15 minutes is enough in the beginning. When you’re walking, the AHA says you should walk naturally and walk at a pace where you can breathe comfortably. After you warm up, you can try walking at a faster rate. You can also try alternating between faster and slower intervals, gradually increasing the amount of time spent walking faster. Walking uphill can help you build muscle and burn more calories. Additionally, the AHA states that stretching should be done at the end of your workout since your body will be fully warmed up at this point. Finally, they advise tracking your progress and squeezing walking into your schedule wherever you can, even if that means taking multiple short walks each day. For many, the 6-6-6 workout’s requirement to walk either in the morning or evening could help them achieve this goal. Takeaway The 6-6-6 walking workout trend advises people to walk for 60 minutes a day, either at 6 a.m. or 6 p.m., with a 6-minute warm-up and 6-minute cool-down. The benefits of walking are numerous, including reduced risk for chronic diseases like diabetes and cardiovascular disease. To get started with a walking program, wear comfortable clothing and supportive shoes, begin slowly, and make sure you warm up before stretching.

Morning coffee drinkers may have a lower cardiovascular disease-related death risk. Aleksandar Nakic/Getty Images The time of day you consume coffee may affect mortality risk, especially from cardiovascular disease. People who consume coffee primarily in the morning, rather than throughout the day, had lower mortality risk compared to non-coffee drinkers, according to a new study. It’s unclear why morning coffee consumption appears to offer greater heart health benefits. Experts note that consuming coffee later in the day may disrupt sleep patterns. In case you needs another reason to start your day with coffee, those who have a cup of joe in the morning have a lower risk of death from cardiovascular disease and lower overall mortality risk compared to those who drink coffee throughout the day or don’t drink it at all. The novel research, published January 8 in the European Heart Journal, is the first of its kind to look at patterns of coffee drinking and whether the time of day of consumption affects mortality outcomes. Coffee drinking is widely acknowledged for its health benefits — everything from being linked to lower risk of type 2 diabetes to supporting heart health. On the other hand, it can also adversely affect sleep patterns and lead to feelings of agitation and anxiety. Research has frequently focused on quantity of consumption: how many cups is too much? However, far less is known about how time of consumption patterns affect health. The study, led by Lu Qi, MD, PhD, HCA Regents Distinguished Chair and Professor at the Celia Scott Weatherhead School of Public Health and Tropical Medicine at Tulane University, offers compelling data to consider not just how much coffee you consume, but when. “Drinking coffee in the morning shows a better beneficial relation than all-day drinking with cardiovascular and all-cause mortality,” Qi told Healthline. Morning coffee vs. all-day coffee The observational study involved more than 40,000 adults from the National Health and Nutrition Examination Survey (NHANES) and 1,463 adults from the Women’s and Men’s Lifestyle Validation Study. Both surveys include health and lifestyle data for a cross section of adults in the United States, including questions about coffee and caffeine consumption.  Almost half of the participants (48%) were non-coffee drinkers, while the remaining participants were divided into two groups based on their coffee consumption pattern. About one-third of participants were “morning-type” coffee drinkers, meaning they consumed almost all coffee before noon, rarely consuming it in the afternoon or evening.The second group, the “all-day-type” (16% of participants), preferred to consume coffee spread throughout the day and into the evening. Only the morning coffee group demonstrated significant risk reduction in all-cause mortality and cardiovascular disease-related death. Morning coffee linked to lower death risk Over a nearly decade-long follow up period, researchers found that individuals who consumed their coffee in the morning had significantly lower risk of both all-cause mortality and cardiovascular disease-related death compared to non-coffee drinkers. Compared to non-coffee drinkers, morning coffee drinkers had a 16% lower risk of all-cause mortality, while cardiovascular disease-related death risk decreased by 31%. There was no reduction in mortality risk for all-day coffee drinkers.  “The body has a diurnal cycle of waking, going and relaxing, and eventually sleeping. Morning coffee goes along this cycle, while continued drinking, particularly in the late afternoon disrupts this cycle and sleep,” Thomas Lüscher, MD, consultant cardiologist and director of research, education and development at Royal Brompton and Harefield hospitals in the United Kingdom, explained to Healthline. Lüscher wrote an accompanying editorial to the study. The quantity of coffee consumed in the morning also impacted heart health. Moderate and heavy morning coffee drinkers (two to three cups or more) had greater reductions in disease-related death risk. The risk was smaller among light morning coffee drinkers (one cup or less). The researchers also investigated cancer-related mortality risk, but did not find an association for either consumption pattern. Effects of morning coffee on heart health not well understood Despite the compelling findings, the study has several limitations. Morning coffee drinkers, for example, were predominantly white with higher family income, making the findings difficult to generalize across more diverse populations. Abha Khandelwal, MD, a professor of cardiovascular medicine at Stanford Medicine who wasn’t affiliated with the study, pointed out that due to the observational, self-reported data, the study has limited value. “I don’t think you can say timing of caffeine is an important factor in mitigating mortality risk….There is not a strong or rigorous scientific basis — at most there is an association with coffee intake,” she told Healthline. The mechanism for why the time of coffee consumption could affect mortality isn’t clear either, something the study authors admit was outside the scope of their present work. However, there are clear areas for investigation:“Late drinking of coffee may disturb sleeping and hormones such as melatonin, which affect the body’s circadian rhythm; this may partly account for the observations,” said Qi. So, if you’re a regular coffee drinker, try to limit consumption in the afternoon and evening. “If drinking 2 cups or more per day, it is preferable to drink only in the morning,” said Qi. Khandelwal, on the other hand, told Healthline it’s too early to make recommendations based on this research. “At most, one can say if you are a coffee drinker consider limiting it to AM hours, but this study is not designed or powered to talk about causality. I think a lot more has to be done in a much more scientifically rigorous way to make bold statements to change behavior,” she said. Takeaway Coffee has been shown to have wide-ranging health benefits from the brain to heart. However, little research has been conducted on how the time of day when you consume coffee affects these benefits. In a first-of-its-kind study, researchers found that individuals who consume their coffee in the morning, rather than throughout the day, had lower mortality risk and risk of cardiovascular disease-related death.

A new analysis linked 2.2 million cases of type 2 diabetes and 1.2 million cases of cardiovascular disease to sugar-sweetened beverages. Witthaya Prasongsin/Getty Images A new study estimates the global health impacts of drinking sugar-sweetened drinks. According to an analysis of 184 countries, 2.2 million new cases of type 2 diabetes were attributed to these drinks in 2020. Similarly, the researchers attributed 1.2 million cases of cardiovascular disease to sugar-sweetened beverages. A new study published January 6 in Nature Medicine charts the metabolic and cardiovascular complications associated with sugar-sweetened beverages (SSBs). The researchers found nearly 1 in 10 new cases of type 2 diabetes, and more than 3% of cardiovascular disease cases could be traced back to sugary drinks. Latin America, the Caribbean, and sub-Saharan Africa were the most affected regions. Beyond their staggering analysis, the authors also dig into the social and political issues that underpin the harm caused by sugar-sweetened beverages. More than 300,000 global deaths from soda The scientists involved in the current study had access to huge quantities of data, including dietary information from almost 3 million people. They found that, on average, people consume 2.6 8-ounce (248-gram) servings of sugar-sweetened beverages (SSBs) per week. This varied by region from 0.2 per week in India, China, and Bangladesh to 17.4 in Colombia. Intake varied by other demographics. Overall, sugar-sweetened beverage intake was higher among males versus females and younger versus older adults. Higher education also played a role but varied geographically. Higher education levels correlated with greater SSB intake in sub-Saharan Africa, South Asia, Latin America, and the Caribbean. However, higher education was associated with lower SSB intake in the Middle East and North Africa. When the researchers investigated the links to disease, they found that, in 2020, 2.2 million new cases of type 2 diabetes and 1.2 million cases of cardiovascular disease were attributable to drinking SSBs.  The scientists also estimated that the drinks were linked to 80,278 deaths from type 2 diabetes and 257,962 deaths from cardiovascular disease. “It is evident there continues to be a highly alarming global burden of type 2 diabetes and cardiovascular disease attributable to SSBs,” Lucy McCann, MD, registered associate nutritionist and clinical academic researcher, told Healthline. McCann wasn’t involved in the study. “In addition to the serious health consequences SSBs are causing for individuals, they are also putting a vast strain on healthcare systems globally. The impact on healthcare systems cannot be overstated,” she noted. Among larger nations, the largest increases in SSB-related type 2 diabetes cases per 1 million adults were seen in:  Colombia United States Argentina Myanmar Thailand For SSB-related cardiovascular disease, the greatest increases in cases per 1 million adults were seen in: Nigeria Russia Colombia Thailand McCann explained that the countries most affected by SSBs are “less well equipped to cope with the longer-term health costs associated with managing these conditions.” For instance, in sub-Saharan Africa, more than 1 in 5 (21.5%) new cases of type 2 diabetes are attributable to SSBs. “This is a shocking amount,” McCann said, “particularly when compared with the considerably lower numbers only a few decades ago.”  “A key driver of these increases is likely the commercial interests with lack of policy opposition. We are seeing these same patterns occurring all over the world,” she explained. Soda is an ultra-processed food Currently, ultra-processed foods (UPFs) are under heavy scrutiny, and for good reason — a myriad of studies have linked them to poorer health, including type 2 diabetes, obesity, and depression. Recently, the picture has become more complex. UPFs come in a wide range of forms — from bread to jelly beans and protein powders to soda — and not all types are equally bad for health. Researchers are now drilling down into the categories of UPFs to understand which are the worst offenders when it comes to health.  For instance, a recent Lancet study from November 2024 looked at UPF consumption and type 2 diabetes. The authors found that not all categories were linked to an increased risk, but one of the worst offenders was SSBs. By now, the evidence of a link between SSBs and type 2 diabetes is overwhelming. However, there is less information about how many people’s health has been affected, globally. The latest study helps fill this gap. According to the new study, humans consume more than two servings of SSBs each week on average, making these beverages incredibly profitable. This also means that predatory marketing tactics are widespread. In their paper, the authors explain that SSB intake has leveled off in high-income countries. To ensure beverage companies continue to profit, they have turned to developing countries, which explains why the health impacts in those regions are rising sharply. They also write that, although some of these countries have implemented a sugar tax, the beverage companies simply pump more money into their advertising “to offset negative effects on sales.” Beyond the impact on metabolic conditions, drink manufacturers also cause harm in other ways, as the authors outline here: “Clean water scarcity and commercial interests can go hand in hand: In one Mexican town, water scarcity was partly attributable to water concessions for soda companies.” Healthy swaps for sugar-sweetened beverages It is beyond doubt that sugary drinks are linked to poorer health outcomes. “There is really no benefit to drinking sugary drinks,” Maddie Gallivan, a registered dietitian not involved in the study, told Healthline.  “The amount of sugar they provide in one go (not to mention artificial additives) can have knock-on effects to your eating and drinking for the rest of the day,” she said. According to Gallivan, they can also cause sharp spikes in blood sugar, “likely followed by an energy crash that leaves you feeling lethargic and craving more ultra-processed, sugary foods.” “Swapping sugary drinks for healthier options like fruit-infused water, herbal teas, or kombucha (look for low-sugar varieties) can make a real difference to your sugar intake while offering added benefits like probiotics and polyphenols,” Gallivan advised. “This study is a reminder of how simple dietary changes can have a powerful impact on improving your overall health and lowering your risk of disease,” she concluded. Health risks of artificial sweeteners Some soda brands have already significantly reduced their sugar content in some regions. However, they have replaced sugar with sweeteners like sucralose and saccharine. Although artificial or so-called non-nutritive sweeteners were once thought to be inert — traveling through our gut without impacting us — this may not be true. Recently, a number of studies and reviews have been published, concluding that non-nutritive artificial sweeteners are not chemically inactive and may influence the gut microbiome. A recent study found that sucralose, in particular, was linked to DNA damage and increased cancer risk. So, while “diet” and “low calorie” versions seem appealing, they may not be the healthiest answer. They also contain a raft of other ingredients that are unlikely to support health and have no nutritional value. Takeaway Drinking sugar-sweetened beverages is linked with an increased risk of type 2 diabetes and cardiovascular disease. They are causing millions of new cases and deaths each year, with little sign of slowing.  In particular, the new research highlights the swift increase in these conditions in less developed countries and the over-sized influence of beverage companies in these regions. “This should not be a paper that is published and ignored,” McCann said. “There is an urgent drive for more intensified, robust policy changes — particularly targeted at countries and sub-groups who are most impacted.”

A new Surgeon General advisory urges cancer warnings on the labels of alcoholic beverages, including beer and wine. Hello World/Getty Images A new advisory from the U.S. Surgeon General states that regular alcohol consumption, even in moderation, can increase the risk of certain cancers. The report shows that breast cancer has the highest alcohol-related risk for females while liver cancer and colorectal cancer are the highest risks for men. To help lower alcohol-related cancer risk, the Surgeon General recommends that cancer warnings be placed on the labels of alcoholic beverages, including beer and wine. The top health official in the United States urges more public awareness of the cancer risks associated with drinking alcohol on a regular basis. U.S. Surgeon General Vivek Murthy, MD, released a new advisory recommending that alcoholic beverages, including beer and wine, carry a warning about potential cancer risks. The recommendation was praised by the American Cancer Society (ACS). The new guidelines, which will require approval from Congress, would inform consumers that drinking even moderate amounts of alcohol could increase the risk of developing at least seven cancer types, including: breast cancer colon cancer liver cancer throat cancer mouth cancer esophagus cancer voice box cancer In the report, Dr. Murthy noted that alcohol consumption is the third leading preventable cause of cancer in the U.S., behind tobacco use and obesity. “Alcohol is a well-established, preventable cause of cancer responsible for about 100,000 cases of cancer and 20,000 cancer deaths annually in the United States – greater than the 13,500 alcohol-associated traffic crash fatalities per year in the U.S. – yet the majority of Americans are unaware of this risk,” Dr. Murthy said in a statement. “This advisory lays out steps we can all take to increase awareness of alcohol’s cancer risk and minimize harm.” Alcohol and cancer risk: What the research shows A growing body of evidence warns of potential harms associated with alcohol consumption. An August 2024 study linked light to moderate drinking to a higher cancer risk in older adults, while a September 2024 study found that excessive alcohol use could increase the risk of six types of cancer. Other research has shown that regular alcohol consumption is associated with liver disease, brain damage, and weight gain. “The direct link between alcohol use and cancer was first established in the late 1980s and evidence for this link has strengthened over time,” the Surgeon General’s report states. Anna Lembke, MD, a professor of psychiatry and behavioral sciences at Stanford University in California, agreed. “The evidence that alcohol causes cancer is reliable. People who consume alcohol have a right to know. It might make them think twice about consuming alcohol or encourage them to drink less,” she told Healthline. Despite the known health risks of alcohol use, more awareness among the general public is still needed. In the new report, Dr. Murthy cited a 2019 survey by the American Institute for Cancer Research, which showed only 45% of people in the U.S. recognize alcohol use as a risk factor for cancer. That compares with 91% who are aware of the risks associated with radiation exposure, 89% for tobacco use, 81% for asbestos exposure, and 53% for obesity. “[The] advisory from the U.S. Surgeon General brings necessary awareness to the risks of alcohol consumption as it relates to cancer incidence,” Willliam Dahut, MD, the chief scientific officer at the American Cancer Society, said in a statement in response to the new guidelines. “It is imperative that people are made aware of the potential impact of alcohol consumption and are met with recommendations on how to reduce their risk.” How does alcohol cause cancer? The Surgeon General’s report shows there were 96,730 cancer cases related to alcohol in the U.S. in 2019. Of these, 54,330 occurred in females and 42,400 occurred in males. Of the 54,330 alcohol-related cancer cases that affected females that year, more than 80% (44,180) were breast cancer, which accounted for 16% of all breast cancer cases (270,000). For males, Dr. Murthy reported the most serious alcohol-related risks were for liver cancer and colorectal cancer. “It is well established that excessive consumption of alcohol is associated with multiple diseases and cancers including cardiovascular disease, liver disease and several cancers (liver, head and neck, breast, esophagus and colorectal in particular),” Anton Bilchik, MD, a surgical oncologist as well as the chief of medicine and director of the Gastrointestinal and Hepatobiliary Program at Providence Saint John’s Cancer Institute in Santa Monica, California, told Healthline. What’s driving alcohol-related cancer rates in males and females may vary due to various factors like an individual’s age or health status, but a key ingredient in alcohol could also play a role. “There is extensive evidence from biological studies that ethanol (the type of pure alcohol found in all alcohol-containing beverages) causes cancer in at least four distinct ways,” Dr. Murthy wrote in the report. The four ways are as follows: Alcohol breaks down into acetaldehyde in the body. Acetaldehyde is a metabolite that can bind to DNA and damage it, thus raising the risk of cancer. Alcohol generates reactive oxygen species, which can increase inflammation and also damage DNA as well as proteins and lipids in the body. Alcohol can alter hormone levels, including estrogen. This can play a role in breast cancer risk. Carcinogens from other substances, especially tobacco smoke, can dissolve in alcohol, making it easier for those substances to be absorbed into the body. In particular, this process can raise the risk of mouth and throat cancers. “A number of high quality observational studies have led to this report and it seems like this could be something very accurate. Additionally, this report provides potential mechanisms in which cancer risk can be increased,” said Nilesh Vora, MD, a hematologist and medical oncologist and medical director of the MemorialCare Todd Cancer Institute at Long Beach Medical Center in California. “We need to educate others about the fact that alcohol use can cause cancer, in the same way we’ve educated others about the risk of tobacco and cancer,” Vora told Healthline. How much alcohol should you drink? There have been reports over the years that moderate alcohol consumption may provide some health benefits, but for some people, the risks may still outweigh the benefits. Still, a December 2024 study suggests drinking wine in moderation while adhering to a Mediterranean diet could help lower cardiovascular health risks. Red wine also contain antioxidants, which some experts say can reduce oxidative damage to the body and help lower the risk of heart disease and cancer. Red wine has also been connected to lower risks of depression and dementia. “Less is known about the negative effects of occasional alcohol use,” Bilchik said. “Some studies suggest that a glass of red wine daily may have cardioprotective effects. The majority of patients I see with cancer have no clear etiology. Many of them don’t drink at all,” he noted. If you choose to drink, the Centers for Disease Control and Prevention (CDC) recommends two drinks or less per day for males and one drink or less per day for females. The CDC notes the health risks associated with alcohol use increase the more a person drinks and recommend drinking less or abstaining entirely to promote overall health. People who are pregnant, under 21 years of age, have certain medical conditions such as liver disease, or take medications that interact with alcohol should not drink at all, the CDC says. Takeaway The United States’ top health official recommends that cancer risk warning labels be included on all containers of alcoholic beverage, including beer and wine. Surgeon General Vivek Murthy, MD said the warnings are needed because of the growing evidence that regular alcohol consumption increases the risk of at least seven types of cancer. Dr. Murthy noted breast cancer carries the highest risk for women, while liver and colorectal cancer have the highest risk for men. The American Cancer Society applauded the Surgeon General’s report, but warning labels alone may not discourage people from drinking. More evidence is needed to determine the impact of occasional alcohol use on cancer risk.

Richard and Jill Wendt. Image Provided by Richard and Jill Wendt After years of feeling unwell and overweight, Richard and Jill Wendt decided to embark on a weight loss journey together. The couple lost a combined 118 pounds by following the Mayo Clinic Diet. Today, they both feel physically and mentally healthier. In 2023, Jill and Richard Wendt decided to take charge of their weight and health. 51-year-old Richard had been taking blood pressure medication since his late 20s and used a CPAP machine for sleep apnea. And 49-year-old Jill reached a weight that made her feel uncomfortable and self-conscious. “Over the course of time, the weight just kept going up and up. It just kind of happens without you realizing it,” Jill told Healthline. “You just feel down and out about yourself, and you get in the cycle of, well, that sucks. I can’t find pants that fit, might as well go home and have something to eat because what’s the point? I can’t find clothes anyway?” Realizing that work stress and unhealthy eating habits had taken a toll on their health, the couple wanted to make a change. “[Knowing] what challenges our parents and grandparents had, if we can do anything to be proactive going into our older years, we wanted to be able to do that,” said Jill. “We might not be able to avoid some of those illnesses, but maybe they won’t be as bad for us.” They researched weight loss programs and decided to try the Mayo Clinic Diet in June 2023. Since then, Jill has lost 60 pounds, and Richard has lost 58 pounds. He no longer takes blood pressure medication or uses a CPAP machine. “I’m a stress eater, so [the diet] kind of brought that to my attention,” said Richard. “When I was in the office, it was easy having a stressful day to get up and walk to the snack machine and grab a bag of M&Ms or [when I’m] working from home, walk up the stairs and grab a bowl of cereal.” In addition to offering a food plan, he said the Mayo Clinic Diet helped him understand his unhealthy habits and how to practice healthier habits. What the Mayo Clinic Diet offers The Mayo Clinic Diet is a digital weight loss program that uses a food groups system to create a whole-health menu program to follow. “It’s the perfect fit for all the patients who’ve walked into my office and said, ‘Can you please just tell me what to eat?’” Tara Schmidt, lead dietitian for the Mayo Clinic Diet, told Healthline. People can choose from seven different meal plans, including Simple, Healthy Keto, Mediterranean, and Protein Balance for GLP-1s. “We have numerous Diet members who are actively taking anti-obesity medications. With this in mind, we created a specific meal plan to address the unique needs of those on these medications, group coaching sessions around frequently asked questions, and continue to update content the more we learn from individuals and research,” said Schmidt. The program also provides education and behavior change and offers tools like recipes, virtual support, peer support, and a food tracker. The Wendts chose the Simple plan, which offers quick recipes for breakfast, lunch, and dinner. “We did some freelancing with it and changed things or ingredients a little bit ourselves but generally tried to follow that,” said Richard. “It never felt like you were dieting, which is one of the things we really enjoyed about it. You were eating healthy, and nothing is off limits.” One stipulation for finding a program was not feeling deprived of foods they enjoy. For instance, following a program that removed dairy was out of the question. “[We] both grew up on a farm, and I love my milk. I’m not giving that up, so maybe I don’t drink as much, or if you like your sweets, you can still have them, but maybe you just don’t do it every night…or you find something that substitutes for that sweetness,” said Jill. Going back to the basics of healthy eating is something that Jill also gained from the program. “It’s re-learning what you learned as a kid with the food pyramid, the right portion sizes, it’s okay not to eat everything on your plate if you take too much, or if you’re at a restaurant, it’s okay to take the leftovers home,” she said. Christina Brown, MS, ACSM CPT, a nutrition and weight loss coach, said the majority of weight loss results are due to changing eating habits to ensure that people are not only eating quality calories but also eating in a calorie deficit. “In order to lose weight, you must eat fewer calories than you are burning,” she told Healthline. “The easiest way to ensure you are doing this is to track everything you are eating so you know exactly how many calories you take in. You cannot out-exercise a bad diet.” Breaking old habits and making healthier ones Guidance on habits to add and habits to break is another aspect of the diet that resonated with the couple. For instance, the habits they added included eating a healthy breakfast, as well as eating more vegetables, fruit, whole grains, and healthy fats. Some habits they learned to break included watching TV while eating, snacking (except for vegetables and fruit), and consuming sugar and alcohol. “I review the healthy habits every day before I go to sleep,” said Richard. “[Maybe] I didn’t have whole grains today…you’re not going to meet everything every day but just to keep that general trend of making sure you’re not straying off those healthy habits.” The couple incorporated the habit of exercising into their program, too, with Jill walking daily and Richard turning walking into running. “I was never much of a morning person, but now…I try to be out running by 5:30 most mornings. It just became something…I found out I really enjoyed,” he said. Losing weight together makes it easier Research shows that people with partners who participate in lifestyle programs are more successful in reducing weight. “Unfortunately, we can very easily give up on ourselves, but if we have someone else counting on us, we are much less likely to give up,” said Brown. For example, she said if your partner is sticking to healthy meal planning, you will be more likely to or if you know they are meeting you at the gym for a workout, you will go even if you don’t want to because it is harder to cancel on them than on yourself. This notion motivated the Wendts to try the Mayo Clinic Diet together. If Jill signed up, she told Richard he also needed to. “I’m the one that usually prepares the meals, so to do it just for myself and then have to try to make something separate for him…would be difficult, but if we’re in it together, it’s easier,” she said. In addition to eating the same food, following habits together, like not eating in front of the TV, also helped them stick to it. Although the couple hit their goals, they plan to stay on the program for a while to maintain their weight and continue to use the program’s resources like its tracker and recipes. Schmidt said the program is a lifelong health approach and not a program that preaches a certain number of weeks of toughness. “We’re teaching our members to build new habits and slowly create eating and exercise practices they can continue long term,” she said. “A key predictor of weight loss maintenance is adherence. It’s important for people to find a method they can see themselves practicing for life.” The benefits the Wendts have experienced are their biggest motivator to carry on healthy habits after they stop the program. “We were putting up Christmas decorations yesterday and we were like wow a year or two years ago, going through the effort of hauling everything out we would be sweating and winded but this time…it wasn’t a struggle to get the boxes out,” said Jill. Feeling well together is the most rewarding part of their journey, she added. “Doing it together has been a fun thing to do…it just brings you closer cause you’re in it together,” said Jill.

As holiday festivities fade into the rearview, these lesser-known tips can help you navigate the winter blues and seasonal depression. A little self-care can go a long way during the darker, colder winter months. South_agency/Getty Images The holidays are over, which, for some people, may come as a relief. For others, going back to work or school or the daily grind of the routine may seem like a downer, especially during the darker days of winter. During the winter season, when the days are shorter and colder in the northern hemisphere, the body’s internal clock may become disrupted due to a lack of exposure to sunlight. This may take a toll on mental health, leading to seasonal depression or seasonal affective disorder (SAD). Whether you’re experiencing post-holiday or January blues or seasonal depression, a little self-care can go a long way. Most people know that eating a healthy, balanced diet and engaging in plenty of heart-pumping physical activity are effective strategies for alleviating depression and boosting mood. But for some, diet and exercise may not be enough. That’s why we asked several experts to share some lesser-known science-backed tips for beating the winter blues. If you’re feeling low, these surprising tips may help lift your spirits. 1. Take a brief psychological holiday Mayra Mendez, PhD, a licensed psychotherapist and program coordinator for intellectual and developmental disabilities and mental health services at Providence Saint John’s Child and Family Development Center in Santa Monica, CA, told Healthline it’s OK to feel overwhelmed and even irritated with life sometimes. But if you’re feeling depressed, Mendez said it doesn’t serve you “to close the door to that which is going well.” “When feeling down, consider doing a task that takes you away from the overwhelming and toward a happier place, even if only for a few minutes,” she said. “This might include doing a craft, reading a book on your wish list, going to see a movie, cooking your favorite meal or treat, looking up a new recipe, or listening to an inspirational message. Doing something that is of interest and maybe even a little special offers the opportunity to feel in control and take care of yourself,” she explained. 2. Commune with nature Mendez noted the natural world has “tremendous healing powers,” especially animals. “Take a little time to touch, play with, or chat with your animal if you have one. If you do not have an animal, there are endless ways of communing with animals in nature,” she said. Take a calm walk around the neighborhood, she suggested, and listen “for the tweeting birds, the lizard that scuttled by, the pups walking with their owners, the kitty grooming at the side of a house, or the squirrels playfully chasing each other in the trees.” According to Mendez, this simple, brief exercise can help to “relax the mind and shift negative thoughts.”   3. Take a break from the routine Mendez recommended taking a break “from the conventional, predictable and expected routines.” “Take a trip; take yourself to that museum you have been wanting to visit for the last year,” she suggested. “This allows for stepping out of the melodrama taking place in your mind and provides an opportunity for interaction that might otherwise have been neglected or avoided.” 4. Make a small change Mendez suggested to “embrace making simple and easy-to-manage life changes.” “For example, change the furniture in the home, repurpose something that seems no longer meaningful, declutter your life from the physical space to the mental space,” she said. “This strategy activates creative juices and increases the chances that small changes may bring a greater sense of purpose and value to life in the moment. This may be particularly helpful to someone who feels stuck in the drudgery of life and opens the way for new perspectives or attitudes,” she noted. 5. Consider volunteering Volunteering for a good cause you’re interested in can boost mental well-being. Mendez suggested the following ideas for volunteering: Meals on Wheels serving food at homeless shelters wrapping, delivering, and donating gifts to Toys for Tots giving back to your community (i.e., helping with a local gathering or parade or working events at churches, synagogues, or schools) “These activities help to reduce isolation, increase engagement in purposeful and meaningful activities, and provide opportunities to positively impact others’ lives,” Mendez said. 6. Wear your favorite outfit It sounds too simple to work, but popping on your “special” clothes might give you the push you need to break free from the winter blues.  “Don’t save that special shirt for an unplanned future event that may or may not occur,” Mendez said. “Wear it with confidence now. It might lift your spirits and self-esteem.”   7. Try ‘tapping’ Caitlyn McClure, PhD, vice president of Clinical Services at Northern Illinois Recovery Center in Crystal Lake suggested tapping — also known as the emotional freedom technique (EFT). “EFT is a method that uses tapping on acupressure points to help manage emotions, reduce stress, and ease anxiety,” she told Healthline. “EFT is based on a variety of theories, including acupuncture, neurolinguistic programming, and cognitive behavioral therapy. It’s considered an ‘evidence-based’ practice for treating anxiety, depression, phobias, and post-traumatic stress disorder (PTSD),” McClure explained. 8. Strategic caffeinated ‘power naps’ McClure recommended strategic naps to help improve mood since many people lose sleep during the festive period of the holidays and don’t allow themselves time to catch up. “Have caffeine mid-afternoon and take a 20-minute power nap,” she suggested. “The caffeine will absorb during the nap and kick in afterward.” This helps you recoup sleep without the grogginess that follows a standard afternoon sleep. However, if you’re sensitive to caffeine, consumption later in the day could disrupt your bedtime. Ask your healthcare team for more guidance, or skip the caffeine and just nap instead. 9. Take an ‘awe walk’ “While walking, in general, can often be helpful for one’s physical and mental well-being, an ‘awe walk’ takes this idea up a notch,” explained Ilana Lane, PhD, a licensed psychologist and owner of Wellness Lane Psychological Services in Raleigh, NC.  “An awe walk is a walk where you mindfully experience your surroundings and are intentional about seeking things in your surroundings that give you a sense of awe or wonder versus going through the motions of walking without taking the time to notice or appreciate your surroundings.” Lane shared a 2022 study demonstrating that taking even just one 15-minute awe walk each week can significantly improve emotional well-being and enhance positive emotions such as compassion and gratitude. 10. Gratitude practice with a twist “Many of us have heard about the benefits of engaging in a gratitude practice,” Lane told Healthline. “But there is one particular practice derived from the field of positive psychology that is a bit different.” “The ‘gratitude visit,’” she explained, “involves calling to mind someone who did something that you are grateful for, writing a letter of gratitude to that person about what they did for you, and then physically visiting that person — or calling them up if a physical visit is not possible — to read them the letter out loud.”  “The really beautiful part of this practice,” she continued, “is that it tends to have a very positive impact on all parties involved — the letter writer and the letter recipient.” “Research has demonstrated that for the letter writer, the gratitude visit tends to lead to increased happiness and decreased depressive symptoms that last up to a month after the visit.” 11. Create anticipation “The letdown of anticipation is one of the reasons people can feel down after the holidays,” Eileen Anderson, MD, director of Education, Bioethics, and Medical Humanities at the School of Medicine at Case Western Reserve University, OH, told Healthline. “To brighten our moods, we can think about what to do to create anticipation again. While having something positive to look forward to — such as a spring vacation — can provide a similar lift, there are more immediate (and less expensive) ways to create the kinds of excitement that support our wellbeing.” Anderson explained how learning something new can help the brain in long-term ways, including reducing the risk of dementia.  “Why not look forward to a new learning adventure or experience? Taking introductory courses to new activities — whether it’s a cooking class at your favorite store, a learn-to-curl session at a community ice rink, or a meditation workshop.” She noted this produces an “anticipatory positive feeling” while providing a little dose of excitement. For people with social anxiety, she suggested “investigating online options that both allow a new experience but also the psychological safety of home.” “Either way, having a structured, new experience to look forward to can help you beat the post-holiday blues. And maybe you’ll even find a new hobby you love,” she said. 12. Find opportunities for laughter As the old saying goes, laughter is often the best medicine. Watching humorous videos is another simple but effective strategy, according to Jay Serle, PhD, a clinical psychologist at The Ohana Luxury Rehab, HI. “Research shows that laughter can help reduce stress and anxiety. Watching funny videos or TV shows can help whether you have the post-holiday blues or have just had a bad day at work.” Similarly, Sophia Spencer, a specialist social psychology and mental health psychotherapist at Socially Fearless, suggested creating more opportunities for social laughter. “In one of the first studies investigating the neuroscience of shared laugher, researchers discovered that social laughter leads to endorphin release in specific brain regions,” she told Healthline. “Endorphins alleviate pain, lower stress, and boost mood.”  Spencer explained that social laughter can play an important role in supporting mood, but it also reinforces and maintains relationships, “which buffers against stress and low mood. So, pro-actively create opportunities for laughter can help boost your January mood and ward off the January blues.” 13. Plan in advance Kim Baron, PhD, a clinical psychologist in Philadelphia, PA, recommended preempting the blues and fending them off in advance. She suggested “proactively planning to engage with people and activities.”  “We spend so much time planning for the holidays that we often neglect to plan activities for after the holidays,” she told Healthline. “December is the perfect time to put things on the calendar for January and February.”  “Make plans with family, friends, and co-workers, and focus on people and activities that make you laugh. Laughter will naturally boost your mood.” 14. Write thank-you cards Our final tip comes from Courtney Morgan, a licensed counselor and founder of Counseling Unconditionally, a mental health therapy practice in Louisville, KY.  “One way to beat the post-holiday blues is by writing thank-you cards,” she suggested. “Whether you’re expressing gratitude for a gift, for hosting, or for being a listening ear, sharing appreciation with people we care about can help mitigate the post-holiday blues.”  “It’s a great way to stay connected with our loved ones, a gratitude practice, and an opportunity to further reflect on the holiday season,” she continued. “This approach is attainable and relatively low-effort, which is important when considering that we may have less energy after a busy holiday season.” “Many studies have found that people who regularly express gratitude often have higher life satisfaction, less stress, and anxiety, and tolerate uncertainty more effectively, all of which help us combat the emotional holiday hangover.” Takeaway There are many proactive ways to navigate feelings of seasonal depression, especially during the winter months. If you’re feeling down, remember that it will eventually pass — spring is just around the corner. In the meantime, be sure to exercise, eat well, and get plenty of rest. Try reaching out to friends and family, watching something funny, enjoying nature, petting a dog, planning something exciting, or taking a power nap — whatever works best to help you cope. Remember that you have the tools whenever you need to use them.

Adopting simple habits can help increase your life span by years and improve the overall quality of your health as you age. Johner Images/Getty Images Human longevity is affected by a complex number of factors, including lifestyle. Through modifiable lifestyle behaviors, including diet, exercise, and limiting sedentary behavior, you can improve longevity and quality of life during aging. As with any resolution, sustainability is key, so find ways to integrate healthy habits that will keep you engaged and happy. The science behind longevity — extending human life span — continues to improve year after year. Though we have yet to discover a veritable fountain of youth, research indicates that lifestyle choices, particularly diet and exercise, play an outsized role in determining whether or not we live long, healthy lives. That’s good news because it means that you are likely in better control of the factors that influence longevity than you think.  While we still can’t change our genes, science indicates that genetic makeup is just one part of the complex puzzle of life span. Today, there is also more emphasis on healthy aging rather than just life extension. “The question we really should be asking and focusing on is what is healthy aging and healthspan, not life span,” Amanda Boyce, PhD., Health Scientist Administrator in the Division of Aging Biology, NIH’s National Institute on Aging, told Healthline. Healthline spoke with various experts in health and medicine to find the best, most actionable recommendations for living longer and aging gracefully in the new year. 5 science-backed ways to improve longevity in 2025 Give your diet a Mediterranean or Japanese boost The science is very consistent: when it comes to diets that improve longevity and prevent disease, the Mediterranean diet and the Japanese/Okinawan diet are the best. While they might seem worlds apart in terms of culture and geography, both emphasize similar dietary patterns. They are heavy on fish as a source of protein, which is rich in brain-boosting and heart-healthy fats. They also include plenty of whole vegetables (fresh or fermented) and limit heavily processed foods and sugar. “As we approach the new year, know that no one “quick fix diet” will be impactful. When we think about longevity, we must consider dietary patterns and changes that will provide long-lasting impact and, most importantly, are sustainable!” said Alyssa Kwan, MS, RD, Clinical Dietitian in Cardiology, Stanford Medicine. If you want to start changing your diet to better align with these practices but aren’t sure where to start, here are some simple tips.  “Focus on one component at a time and make sure it’s something that fits within your personal, religious, and/or cultural preferences. For example, if you enjoy lentils, use them instead of white rice in veggie bowls. But if you dislike fish, then focus on other sources of protein,” said Kristin Kirkpatrick, MS, RD, a nutritionist at the Cleveland Clinic, and co-author of Regenerative Health. Shed those excess pounds Obesity is linked to numerous chronic illnesses, including cardiovascular disease and diabetes, and yes, even a shorter lifespan. For many adult Americans, shedding a few excess pounds can be tremendously beneficial to longevity and overall health.  But rather than just trying to lose weight, learn about the ideal body weight for your age, sex, and height. Losing even 5% of your body weight can significantly impact everything from blood sugar to blood pressure. “Maintaining a healthy weight across life stages is critical for healthy aging and for improving both lifespan and healthspan,” said Frank B. Hu, MD, PhD, professor and chair of the Department of Nutrition, Harvard T.H. Chan School of Public Health. “Clinical trials have shown that weight loss achieved through lifestyle changes, medications such as GLP-1 agonists, or weight loss surgeries is associated with a reduced risk of chronic diseases, including diabetes, cardiovascular disease (CVD), and certain cancers, and premature death,” said Hu. Cut down on sitting There’s a good chance that you are sitting far more than is good for your health. That’s likely no fault of your own: you sit when you use a computer, watch TV, or meet friends at a coffee shop. But as our lives have become more sedentary, science has homed in on the negative effects that can have on longevity and disease risk.  “Sedentary behavior, such as prolonged TV watching, has been associated with an increased risk of chronic diseases, including diabetes, cardiovascular disease (CVD), and premature death. This heightened risk is primarily attributed to increased obesity and the displacement of physical activity,” said Hu. Even if you exercise regularly, sedentary behavior has serious health risks associated with it. So don’t just think about trying to offset lazy days with a hard gym session. Think about ways to increase physical activity throughout the day, even if it just means taking a walk around your house or office, even if you are still exercising regularly. Exercise — the more, the better Regular exercise is one of the best things you can do for your health. And it’s not just about your body either. The benefits extend to brain health and cognition, too. New research published in December 2024 found that among older adults, cardiorespiratory fitness was an excellent indicator of brain health across multiple domains of cognition, including memory. Finding ways to increase physical activity and cut down on sedentary time in a manner that is enjoyable is key to making the habit sustainable.  As a starting point, the CDC recommends that adults get a minimum of 150 minutes per week of moderate-intensity physical activity. “The two things in older adults that we see as a result of aging that lead to decreases in their quality of life are changes in cognition, and functionality, staying up on your feet. Exercise is far and away the thing that impacts both of them,” Katherine T. Ward, MD, clinical section chief of geriatrics at Stanford Medicine, told Healthline. Boyce adds that establishing habits that can reduce sedentary behaviors and increase activity at the same time is a great place to start. “You can also build physical activity into your everyday life. For instance, get off the train one stop early and walk or bundle behaviors like only watching TV while you’re exercising,” she said. Stop smoking Yes, you’ve heard it before, but the science is as firm as ever: stop smoking, and you will live longer. Period.  In a study led by Frank Hu and published in 2018, researchers found that “never” smoking was one of five key factors for prolonging life expectancy. The others were: maintaining a healthy weight regular physical activity healthy diet only consuming a moderate amount of alcohol Cigarette smoking is associated with roughly one of every five deaths in the United States each year, amounting to more than 480,000 deaths annually. Why is smoking so deadly? It is linked to everything from cancer and heart disease to diabetes and COPD. Stopping smoking not only lowers your risk of all these diseases but can add as much as ten years to life expectancy. Expert recommendations for longevity in 2025 Healthline asked the experts to give their top recommendation for longevity in 2025, and here’s what they said: “Maintaining a healthy body weight through diet and exercise is something that I have continually strived for,” said Hu. Ward told Healthline, “Whatever you’re doing for physical activity, add 30 more minutes to it.” “Move your body. Take a walk after dinner, have a family dance party, or try a new sport. Not only will it improve your health, hopefully, it will bring more joy into your life,” said Boyce. When it comes to eating healthy, think holistically about other behaviors, including exercise and sleep. Kirkpatrick emphasized, “Match your dietary pattern (not diet) to your why. If your ‘why’ is ‘I don’t want to get dementia like my mother did,’ for example, then pay attention to relevant supplements, adequate exercise, and a nutrient-specific pattern (along with enhancements in stress management and sleep).” “Overall, to improve longevity, think about sustainability. Consider other factors such as maximizing sleep, minimizing stress levels, and engaging in an active lifestyle ~150 minutes of physical activity weekly,” added Kwan. The bottom line Rather than looking for a quick fix, the science behind longevity suggests that healthy lifestyle habits, including diet and exercise, are most important. Getting active, losing weight, stopping smoking, eating a Mediterranean diet, and limiting sedentary behavior are keys to not only lengthening your life span but also increasing your quality of life or health span. Take small, sustainable steps across different aspects of your life to build habits that will last beyond 2025.

Adjusting your daily protein intake can help you reach your weight and fitness goals, but health experts say these are six of the most common mistakes people make that can keep you from maximizing those benefits. Kosamtu/Getty Images Protein is a vital part of a well-balanced diet, assisting with organ function and muscle growth and maintenance.  Protein can also help people lose weight. Learning about protein can feel like information overload and lead to common mistakes that can hinder your health and goals. Generally, it’s a good idea to focus on consuming protein as a critical component of a well-balanced diet. “Protein is involved in regulating organ systems, maintaining immunity and metabolism, ensuring proper function of hormones and neurotransmitters, and more,” said Maddie Pasquariello, MS, RDN, a registered dietitian. “Protein is also vital for maintaining a healthy body weight and the health of muscles and bones.” Indeed, a 2020 review suggested that consuming a high protein diet was one safe and effective tool for weight loss, obesity prevention, and lowering the risks of obesity-related illnesses. Another from 2024 indicated that physicians prescribing antiobesity medications should counsel people on nutrient intake, specifically protein. But how much should you consume, and what types and when? These are all excellent questions. “Many people make mistakes when it comes to their protein intake,” said Andrea Soares, MS, RDN, CSSD, a registered dietitian with Top Nutrition Coaching. “From not eating enough to ignoring plant-based options, these errors can affect health goals.” According to registered dietitians, the following are six of the most common mistakes people make when changing their protein intake to reach new health goals and how you can best avoid them. Consuming too little protein Protein needs are personal and based on factors like weight, height, and lifestyle (i.e., activity level). “Expert guidance suggests multiplying your body weight in pounds by anywhere from 0.55 to 0.72 to calculate the grams of protein you need daily,” Pasquariello said. “If you’re hoping to build muscle, or if you’re an older adult, something on the higher range of this scale is typically recommended. And if you are looking to lose substantial weight, you may want to go a bit lower than this range.” But you won’t want to go too low. “If you don’t get enough protein, your body can’t function properly — nearly all reactions in our body require protein,” Pasquariello said. Pasquariello said common signs you’re not getting enough protein include: Snacking more throughout the day  Constant cravings Weakness Lethargy Difficulties with mood and cognitive function Getting sick more frequently  Brittle hair and nails Maria Karalis, RDN, a registered dietitian nutritionist with Fay, said simple ways to add more protein to your diet include: Adding eggs, tuna, leftover meat, grated cheese, canned beans, or tofu to noodles, rice, salads, sandwiches, soups, casseroles, pasta, and other mixed dishes. Eating cottage cheese or Greek yogurt with fruit as a snack or dessert. Spreading peanut or other nut butter on toast or using it as a dip for bananas or celery sticks. Consuming too much protein Pasquariello said that high protein diets are usually safe if they work for you, you enjoy them, and you are still getting enough of other vital nutrients. However, it’s possible to go overboard, and some people may be dissuaded from following a high protein diet, regardless of weight goals. While a 2023 study didn’t find that high protein diets specifically triggered kidney stones or other diseases, authors did call for longer-term data.  Karalis said signs you’re consuming too much protein include: Constipation (due to lack of fiber) Dehydration Kidney strain, especially if you have kidney problems already Bad breath Weight gain Consulting with your doctor or a registered dietitian can help you determine whether a high protein diet is correct for you (and what a high protein diet means for you). Karalis said you’ll also want to ensure you’re consuming a well-balanced diet, which includes the following: Fruits Whole grains Healthy fats  Vegetables Not spacing out protein intake  While adequate protein is essential, registered dietitians suggest playing small ball instead of hero and attempting to swing for the fences. In other words, eat protein with each meal and snack instead of trying to get your entire day’s worth at once. “Spreading protein intake across the day helps keep a constant flow of amino acids to your muscles,” said Christopher Mohr, PhD, RDN, a registered dietitian and fitness and nutrition advisor for BarBend. “It also helps with muscle repair and growth, controls hunger, and keeps your energy levels steady.” Feeling satisfied and energized makes you less likely to consume excess calories.  “Try to have about 20 to 30 grams of protein per meal,” Mohr said. “This is a good rule for most adults to keep you full and support muscle synthesis. The amount of protein needed may vary based on activity level, goals, and health conditions.” Some of Mohr’s favorite on-the-go snacks include pistachios and seasoned tuna packets. Karalis loves edamame.   Forgetting protein quality counts While no foods are completely off the table, registered dietitians say it’s essential to be mindful of the types of protein you consider a part of your regular rotation. Marjorie Nolan Cohn, MS, RD, LDN, CED-S, the clinical director of Berry Street, said quality proteins are: Lean meats Seafood Dairy Plant-based protein A few common (and loved) protein sources that are not on the above list are processed/red meat and processed proteins like bars, shakes, and powders. Cohn said processed and red meats are a protein source but often have added sodium and other ingredients that can outweigh the benefits. “Red and processed meats are higher in saturated fat and have been linked to cancer development and may not be the best primary source of protein in the diet,” Cohn said. A 2021 review suggested that red and processed meat consumption was linked with a higher risk of numerous cancers, including breast, lung, and colon. Cohn and Pasquariello say shakes, bars, and high quality powders are convenient and can have their place, especially if you’re struggling to meet your needs, but would treat them more as a supplement than a primary source. “I also recommend looking out for added sugar and total fat, as those things can add up if you’re consuming these regularly,” Pasquariello said. “Generally, whole food sources of protein are going to give you the most bang for your buck without unnecessarily increasing calories or added sugar intake.” Ignoring plant proteins Animal proteins are often the default, but Soares said that plant-based proteins like legumes and tofu are rich in fiber, vitamins, and minerals. Soares noted that a “variety of plant proteins in your diet can improve heart health, support digestive function, and provide a more sustainable food source.” People can also go entirely plant-based and consume a vegan or vegetarian diet, but they should be mindful of their protein intake. However, Soares noted that “while it’s entirely possible to meet protein needs on a plant-based diet, vegetarians and vegans should ensure they’re consuming a variety of protein sources to get all essential amino acids.” She added that it’s important to also monitor vitamin B12 and iron intake, as these nutrients can be more challenging to obtain from plant foods alone. Eating the same protein every day Loving a protein so much that you eat it daily isn’t necessarily bad. But if chicken breast is the bee’s knees for you, consider having them once and varying the rest of your menu. “Protein sources contain amino acids, the building blocks of life, which make up the protein,” Cohn said. “Every single amino acid works differently in our body. Some are essential to get from the diet because our bodies cannot produce them, and others are non-essential because our bodies can reconfigure other amino acids to make them.” Experiment and play in the kitchen to find new favorites, like putting kidney beans in chili or adding fatty, omega-3-rich fish like salmon to a salad.  “Focus on what’s enjoyable and accessible,” Pasquariello said.  Takeaway Protein is vital to our physical and cognitive functioning, supporting organs, hair and nail strength, muscles, and focus. High-protein diets might also assist with weight loss and maintenance. Registered dietitians say it’s important to be mindful and strategic about protein consumption, as people can make common mistakes when they make changes to their daily protein intake to help lose weight or build muscle mass. Protein needs vary based on factors like lifestyle, weight, and height. Consuming too much may prompt unintended weight gain. Space out protein throughout the day and consume various plant-based sources like beans and tofu. Depiroitizing red and processed meats might help you reduce your risk of health issues, including several cancers. A registered dietitian can help you meet your needs with foods you love.

Former U.S. president Jimmy Carter died at age 100. His lasting legacy in public health lives on. Ken Krakow/Getty Images Jimmy Carter, the 39th U.S. president, died at age 100 in his hometown in Plains, Georgia. The former president left a long legacy working in public health. In recent years, Carter has had multiple health issues, including being diagnosed with metastatic melanoma and a fractured pelvis. Former United States President Jimmy Carter died on December 29 at age 100 in his hometown of Plains, Georgia. Carter was the 39th president and the only former president to reach centenarian status. He leaves a long legacy in global health and infectious disease that has changed the world for the better. In a statement issued by the White House, President Joe Biden called Carter a “dear friend’ who was “a man of great character and courage, hope and optimism.” “With his compassion and moral clarity, he worked to eradicate disease, forge peace, advance civil rights and human rights, promote free and fair elections, house the homeless, and always advocate for the least among us.” President Biden said. “He saved, lifted, and changed the lives of people all across the globe.” Carter has been in in-home hospice since February 2023, following a series of hospitalizations. Health issues have plagued Carter in the past decade. In 2015, he was diagnosed with metastatic melanoma that had spread to his liver and brain. But he subsequently beat the diagnosis and was declared cancer-free. In 2019, Carter suffered a series of falls around the time of his birthday in October, with one resulting in a black eye, stitches, and a fractured pelvis. He again went on to make a full recovery. Carter’s wife of 77 years, Rosalynn Carter, died in November 2023, at age 96. The Carters were the longest-married presidential couple in the U.S. history. Jimmy Carter’s public health legacy The former President’s charitable work since his defeat by Reagan in 1980 was legendary. He worked with organizations, including Habitat for Humanity and his namesake, the Carter Center. Throughout the past decades, Carter has also worked diligently in global health to work toward the eradication of devastating diseases around the world. He has become a patron in the world of neglected tropical diseases, a group of conditions with far-reaching health and economic outcomes. However, because they are found predominantly in impoverished areas, these diseases, which include Chagas, dengue, guinea-worm disease, and river blindness (onchocerciasis), were often not well studied. Peter J. Hotez, MD, PhD, Co-director of the Texas Children’s Hospital Center for Vaccine Development and dean of the National School of Tropical Medicine at Baylor College of Medicine, has worked with Carter over the years. In 2006, the two worked on a panel that helped to introduce the term “neglected tropical diseases” into the global health lexicon. “To have him be out in front, talking about the importance of diseases that previously most people didn’t care about was a tremendous boost to our whole field of neglected tropical diseases,” he told Healthline. William Schaffner, MD, a professor of infectious diseases at Vanderbilt University Medical School, echoed those sentiments, saying that Carter Center cast a light on “the forgotten problems of forgotten people.” “These tropical diseases are outside of our daily purview, outside of our daily experience here in the developed world, but they cause untold misery for people around the world,” he told Healthline. Fight against neglected tropical diseases Today, the Carter Center continues its fight against neglected tropical diseases with the ultimate goal of eradication in mind. The six at the top of the center’s list are: Guinea worm disease River blindness (onchocerciasis) Trachoma Lymphatic filariasis (elephantiasis) Schistosomiasis Malaria Neglected tropical diseases are historically hard to treat for many reasons. They most often occur in impoverished regions and countries, often in remote areas. They also tend to be debilitating but not deadly, which can put them lower on the list when it comes to money and resources for treatment, according to Hotez. “When you’re trying to compete for resources with people who study certain diseases like AIDS or tuberculosis, getting people to care about these chronic and debilitating infections is not always easy,” he said. River blindness (onchocerciasis) is caused by a parasitic worm that is transmitted to humans through the repeated bites of infected blackflies. The worm larvae migrate within the body to the skin, eyes, and organs, leading to inflammation, lesions, and blindness. “You can see pictures of a village where there’s a tiny little child, a 5-year-old with a long stick, and the stick is extended behind him, and the other end is held by an adult, and he is leading that adult around the village because the adult cannot see,” said Schaffner. Schistosomiasis is caused when a parasitic blood fluke infects humans. Freshwater snails serve as an intermediary host for the larvae before releasing them into bodies of water; from there, the larvae are capable of penetrating human skin. “It is the second most important parasitic disease in the world in terms of its extent and its morbidity,” Ronald Blanton, MD, Chair of Tropical Medicine at Tulane University’s School of Public Health and Tropical Medicine, told Healthline. Schistosomiasis causes liver and intestinal damage, resulting in bloody urine and stool, among other serious health problems. Carter’s tireless effort to eradicate Guinea worm disease Of all the neglected tropical diseases that he has worked to eradicate, the one that Carter’s name is most closely associated with is guinea worm disease. Caused by larvae of the parasite Dracunculus medinensis, most often from drinking from a contaminated water source. Inside the body, a female larvae will grow, sometimes up to over three feet in length, before emerging through a blister in the skin to expel its own larvae into water. Carter worked tirelessly to eradicate the disease. In the mid-1980s, the estimated number of guinea worm disease cases stood at 3.5 million. By 1989, that number fell to under one million. According to the most recent reports by the WHO and CDC from 2022, there were only 13 known cases in the world. In 1995, during the Second Sudanese Civil War, Carter helped to broker the longest humanitarian cease-fire in history to combat the disease. The six-month “guinea worm ceasefire,” as it came to be known, gave health workers the opportunity to distribute some 200,000 water filters capable of filtering out guinea worm larvae and provide treatment and education about the disease. “I would like to see Guinea worm completely eradicated before I die,” Carter said at a press conference in 2015, “I’d like for the last Guinea worm to die before I do.” Jimmy Carter’s global health legacy Carter’s legacy continues to live on. “The infectious disease world, and particularly those who are interested in global medicine and tropical diseases think of Jimmy Carter in a very, and I mean this seriously, reverential fashion,” said Schaffner. Hotez told Healthline that Carter’s work and legacy are those of “a life well lived.”  Hotez prefers, however, to remember Carter as an American who was humble and forever in touch with his roots: “Before I lived in the South, when we were standing in the breakfast buffet line together, I didn’t know what cheesy grits were, so he gave me a lesson in how to make cheesy grits. I don’t think of President Carter, I think of cheesy grits.”

Weekend warriors reap significant health benefits, similar to those who follow a more traditional exercise schedule. FG Trade/Getty Images Weekend warriors get their exercise in over a couple of days (like the weekend) rather than throughout the week. Studies have shown this exercise pattern results in significant health benefits, similar to a more traditional exercise schedule. An exercise routine that works is one that works for you and your schedule. Being a weekend warrior can provide flexibility in how and when you get your exercise. Don’t have time to get enough exercise during the week? Becoming a weekend warrior could help jumpstart your exercise routine. According to the Centers for Disease Control and Prevention (CDC), adults should get at least 150 minutes of moderate-intensity physical activity weekly. For many people, it makes sense to tackle that throughout the workweek: 30 minutes daily, Monday through Friday, for example.  For others who may be stretched thin juggling work, family, commuting, school, and countless other obligations, exercising five days per week might not be feasible. Thus, the rise of the weekend warrior: individuals who cram all their physical activity into just a couple of days. Whether you like to hike, play in amateur sports leagues, or go for an extended gym session, the weekend can be the perfect time to have fun and still get your recommended dose of exercise.  Health benefits of weekend warrior physical activity Studies have shown that weekend warriors reap many of the same health benefits as people who exercise regularly throughout the week. “Getting at least 150 minutes of physical activity per week is broadly associated with improved health and lower risk of disease. So the key question is: Do concentrated activity patterns result in similar benefits as that activity spread out more regularly?” said Shaan Khurshid, MD, MPH, a cardiac electrophysiologist at Massachusetts General Hospital who has published research on weekend warriors. “We found that consistent with older studies, both weekend warrior activity and regular activity were associated with substantial reductions in risk of cardiovascular disease. Most recently, we found that both weekend warrior and regular activity were associated with lower risk of over 200 diseases and very similar benefits for all of those diseases across the spectrum,” he told Healthline. The benefits of being a weekend warrior aren’t limited to cardiovascular disease alone. A study published in the British Journal of Sports Medicine in October 2024 found that weekend warriors also experienced benefits to brain health. In that study, which included more than 75,000 participants, weekend warriors had a significantly lower risk for dementia, Parkinson’s disease, depression, and anxiety compared to those who exercised less than 150 minutes per week.  The bottom line: get your physical activity in however and whenever you can. “The data suggests that it’s the overall volume of physical activity rather than the pattern that matters,” said Khurshid. 5 tips to get started with weekend warrior workouts Being a weekend warrior isn’t about any particular kind of exercise or trend, but rather finding the time in your unique life and schedule to engage in physical activity. No matter how you get your physical activity in, here are five tips to jumpstart your fitness goals. 1. Create an exercise routine that works for you Brad Donohue, PhD, a professor of psychology and Creator of The Optimum Performance Program in Sports (TOPPS) at the University of Nevada Las Vegas, told Healthline that being a weekend warrior is “about getting out and exercising to the best of your ability in a manner that is fun and exciting.” Donohue, who works with UFC fighters, Cirque du Soleil acrobats, and athletes of all levels through his TOPPS program, emphasized that a routine that works is the one that works best for you. This means if you don’t have time to exercise during the week but enjoy playing sports on the weekend, then lean into that. Don’t get hung up on what works for other people. “Get out there and just do the best you can for your own situation,” Donohue said. 2. Listen to your body Being a weekend warrior doesn’t mean you have to be an elite athlete, but it does mean you are putting more strain on your body in a shorter period of time. So, that’s something worth considering based on your own fitness level and medical history. Khurshid noted he didn’t find any association between weekend warriors and an increased risk of musculoskeletal injury in their research. Nonetheless, some caution is in order. “It makes sense to listen to your body and follow common sense. I don’t recommend that you necessarily go out and try to exercise 150 minutes on Saturday all at once. I think it makes sense to ramp up your activity gradually and in a manner where you’re listening to your body,” he said. 3. Get friends or family involved Donohue encourages anyone undertaking a new routine to get friends and family involved as well. “How do you motivate someone to get out there and do some physical exercise? The key is to bring in family and other people [who] love them to get them to do shared activities and make it fun. We found that the more family members we involved, the greater their engagement, and participation, and also the better the outcomes,” he said. Bringing together friends or family for group workout classes or weekend sports leagues could be the perfect opportunity to bond, have fun, and, of course, get some exercise. 4. Don’t focus on outcomes As you start your new routine, focusing on a specific outcome, like a goal weight, could feel natural. But, according to Donohue, that kind of thinking can lead to problematic thinking and, ultimately, burnout. “With our athletes, anxiety was really associated with outcome thinking, such as focusing on winning, or losing a certain amount of pounds… And if you don’t meet those expectations, then people have a tendency to quit,” he said. Instead, he suggests, focus on thinking about your physical activity in a positive way: have fun and celebrate your own accomplishments, even the small ones. “If you can just get out there and walk as much as you can and be happy with that, it’s going to be a lot more fulfilling and sustainable in the long run,” Donohue told Healthline. 5. Limit sedentary activity Even if you exercise regularly, you should still be mindful of how much time you spend doing sedentary activity. Too much sitting — whether working at a computer, watching TV, or just relaxing — limits the calories you burn and is associated with many deleterious health outcomes, including early death. In a November 2024 study that Khurshid co-authored, researchers found that sedentary behavior was still associated with elevated risk of certain cardiovascular diseases, even among those who were physically active. “Minimizing sedentary time is still important for people, even if they get the recommended levels of physical activity,” he told said. Takeaway Weekend warriors are individuals who get their recommended 150 minutes per week of exercise over the course of a few days (such as a weekend), rather spread out through the week. Numerous studies have concluded that weekend warriors reap many of the same health benefits as those who follow traditional exercise patterns. Weekend warrior exercise can be a flexible alternative for those with schedules that make it difficult to find time to exercise during the week.

People on TikTok are claiming that beef tallow (animal fat) is an effective facial moisturizer that can help hydrate your skin and reduce acne, but dermatologists say it can do more harm than good. RECVISUAL/Getty Images A new TikTok trend has people spreading beef tallow on their skin. Purported benefits include added moisture and less acne. Experts say it could have the opposite effect if you have oily skin. However, it might be helpful for those with very dry skin or eczema. TikTok has spawned many skin care trends over the years. However, not all of them are beneficial for your skin. For example, some, like the Morning Shed, advocate for an intensive nighttime beauty regimen involving multiple products, which can actually irritate your skin and do more harm than good. So, what about the beef tallow trend that’s currently making the rounds? Other than sounding a bit gross, is it actually good for your skin health? Healthline consulted with two dermatologists to find out. What is the beef tallow TikTok trend? Healthline spoke with Dr. Hannah Kopelman, a dermatologist at Kopelman Aesthetic Surgery, who explained what beef tallow is and why people on TikTok are incorporating it into their skin care routine. According to Kopelman, followers of the trend are promoting the idea of using rendered animal fat, especially beef tallow, directly on the skin as a moisturizer or treatment for skin conditions such as acne. Rendering is a process in which moisture is removed from raw animal fat through evaporation. The goal of rendering is to make it shelf-stable so it can be used in cooking or as an ingredient in soap, candles, or even skincare products. “Followers are even visiting butcher shops to source unprocessed tallow,” she explained, “claiming it’s a ‘natural’ and ‘ancestral’ remedy for healthier skin.” Kopelman added that TikTok videos often highlight its heavy, balm-like consistency as well as its similarity to our skin’s natural oils. Why people think using beef tallow is good for their skin “Many advocates of this trend believe that beef tallow is rich in nutrients like vitamins A, D, E, and K, which are beneficial for skin health,” said Kopelman. Additionally, they point to the fact that it closely resembles sebum, our skin’s natural oil. This supports the idea that it will replenish moisture, protect the skin’s barrier function, and reduce inflammation. Kopelman further notes that the beef tallow trend is tied to the growing popularity of “ancestral” or “primal” wellness practices. These practices put an emphasis on natural, unprocessed ingredients as well as a return to older methods of self-care. “Influencers are framing tallow as a safer, more natural alternative to synthetic skin care products, which resonates with many people looking to simplify their routines,” she said. Are there risks to using beef tallow on your skin? Dr. Anil Sharma, a dermatologist with Sharma Skin & Hair Surgery, suggests proceeding with caution if you are considering using beef tallow, as it can pose risks. “While TikTok creators may be recommending [beef] tallow as a ‘natural’ remedy, it’s important to understand that it could cause more harm than good,” he said. First of all, it’s highly comedogenic, which means it could clog your pores and make your acne even worse. Sharma added that some studies have found that it can make your skin more sensitive to sunlight. Also, rather than helping your skin barrier, it may actually do the opposite due to its high oleic acid content. “When this happens, moisture escapes from your skin more easily,” said Sharma, “which can lead to dryness and irritation and an increased likelihood of other substances penetrating deeper into your skin, some of which could cause further irritation.” Potential benefits of using beef tallow on your skin Sharma said that using beef tallow on your skin could be beneficial in some specific cases. “Due to its make-up, beef tallow closely mimics the skin’s natural oils,” said Sharma. “Its natural and lipid-rich composition can make it an effective moisturizer and healing agent for those with eczema-prone or extremely dry skin.” Tallow’s essential fatty acids and antioxidants can also be helpful with inflammation, he said. “If you have eczema-prone or extremely dry skin and are curious to try this trend, I recommend starting with a small amount — a penny-sized portion — applied to both elbows and knees after your evening shower.” If your hands are also dry, you can apply the same amount to them and wear cotton gloves to hold in the moisture. Sharma said that you can go up to two penny-sized portions if one isn’t enough, but don’t go higher than this since it could lead to clogged pores. “This should only be done once or twice a week,” he added. “Tallow is extremely oily and isn’t good for everyday use.” In the morning, gently wash off the tallow before beginning your usual skin care routine. Takeaway People on TikTok are advising using beef tallow to care for your skin. Some of the purported benefits are improved moisture and decreased acne. Dermatologists say it could have the opposite effect, causing moisture loss and clogged pores. However, it may be good for those with very dry skin or eczema since it mimics your skin’s natural oil. If you decide to try out this trend, proceed with caution and use no more than a couple of penny-sized portions.

Processed foods of any kind are linked to a number of health risks. lll0228/Getty Images New research found that vegetarians who ate plant-based meat alternatives had a 42% higher risk of depression as well as signs of greater inflammation. Plant-based meat alternatives are processed foods such as tofu, tempeh, meatless chicken, burgers, and bacon. Overall, eating plant-based meat alternatives didn’t have any extra health risks for vegetarians. As concern over the environmental impacts of meat consumption grows, more consumers are switching to plant-based meat alternatives. These processed foods, which can be based on soy, almonds, other nuts, or even fungi, offer convenient and tasty ways to add protein to your diet without relying on beef, chicken, or other meat sources. Like other processed foods, some plant-based meat alternatives contain high amounts of sodium or other less-than-healthy ingredients, although the exact amount varies depending on how the products are manufactured. Research on the health-related benefits and risks of plant-based meat alternatives has been limited, but a new study, published December 16 in Food Frontiers, aimed to change that. The findings showed that eating plant-based meat alternatives didn’t have any extra health risks — or benefits — compared to not eating those processed foods. However, the researchers observed that vegetarians who consumed plant-based meat alternatives had a 42% higher risk of depression as well as signs of greater inflammation compared to those who stuck to traditional vegetarian protein sources. “The overall findings are reassuring, suggesting that plant-based meat alternatives may be a safe option when they are part of an overall balanced diet,” said study author Nophar Geifman, PhD, a professor of health and biomedical informatics at the University of Surrey in the United Kingdom, said in a news release.  “However, the potential link between these types of food, inflammation and depression warrants further investigation,” Geifman noted. Health risks of plant-based meat alternatives The new study compared the health of vegetarians who reported consuming plant-based meat alternatives to those who didn’t. Plant-based meat alternatives range from lightly processed to highly processed and include: tofu, made from soy beans tempeh, made from fermented soy beans seitan, which is basically wheat gluten vegetarian burgers made from beans, nuts or other protein sources vegetarian bacon, hot dogs, chicken nuggets, or fish sticks made from pea protein, soy protein, textured vegetable protein, or wheat gluten The cohort included over 3,300 vegetarians — including vegans — who were participating in the larger UK Biobank study. Researchers confirmed that people were vegetarians using a 24-hour dietary recall questionnaire, which everyone completed at least two of. Vegetarians who reported occasionally eating meat were excluded from the study, but those who ate fish were included. At the start of the study, people with diabetes, cancer, high blood pressure, or vascular or heart problems were also excluded. Based on the dietary surveys, researchers divided participants into two groups — those who ate plant-based meat alternatives and those who didn’t. The researchers pointed out that although non-consumers didn’t eat these processed foods during the 24-hour dietary recall, they may have eaten them at other times. Traditional plant-based diets include natural whole fruits, vegetables, grains, legumes, nuts and seeds. This kind of diet offers heart-related and other health benefits compared to diets that include meat. In the new study, researchers followed people for an average of 14 years and measured a number of different biomarkers used to monitor a person’s health or risk of disease. They also obtained hospital data on whether participants were treated for certain chronic health conditions. Amy Kimberlain, a registered dietitian and Academy of Nutrition and Dietetics Spokesperson, pointed out that the study has some limitations. First, most participants were white, and the majority were female, so the results may not apply to other groups. In addition, data on people’s diets were gathered mainly at the beginning of the study rather than throughout. So researchers wouldn’t know if a person’s diet has shifted since the start. “There are a few variables to consider when we do nutrition research, which can make it more of a challenge,” Kimberlain told Healthline. “Humans are complex, and food is complex, making it a challenge to study, yet it’s essential.” Possible link to depression and inflammation Although the overall intake of calories, protein, total fat, and carbohydrates differed between vegetarians who ate plant-based meat alternatives and those who didn’t, both groups still fell within United Kingdom dietary guidelines for these nutrients. Researchers also found no substantial differences in the intake of sodium, sugars, or saturated fatty acids between the two groups. However, people who ate plant-based meat alternatives had a 42% higher risk of depression compared to those who didn’t eat these foods. This aligns with a 2023 study, which found that people who consumed higher amounts of ultra-processed foods had an increased risk of depression. In that research, the link was strongest for consumption of artificial sweeteners and artificially sweetened beverages. In addition, the authors of the new study found that people who ate plant-based meat alternatives had slightly higher blood pressure levels, higher C-reactive protein (CRP) levels — a measure of inflammation — and lower levels of apolipoprotein A, a protein associated with HDL (“good”) cholesterol. Researchers wrote in the paper that despite these changes, eating plant-based meat alternatives did not significantly increase a person’s heart-related risks. This contrasts with a study published in August 2024 that found that high consumption of ultra-processed plant-based foods may increase the risk of cardiovascular disease. The new study also showed that eating plant-based meat alternatives was linked to a 40% lower risk of irritable bowel syndrome (IBS) compared to those who didn’t eat these foods. Emphasizes whole food, plant-based proteins “The overall message [of this study] is that plant-based meat alternatives might be a convenient way to help someone transition to a vegetarian diet,” said Kimberlain. “However, they should be included within an overall balanced diet, not the sole source of plant protein consumption.” In general, she recommends that someone transitioning to a vegetarian diet focus on having an overall balanced diet that is rich in whole, minimally processed plant foods such as fruits, vegetables, beans, tofu, and whole grains. “This will support overall health and help reduce the risk of many different health conditions,” she said. Kimberlain offered a few suggestions for adding whole plant-based proteins to your diet: Stick to familiar flavors. “If you like tuna sandwiches, try making a ‘chickpea’ sandwich with the same seasonings/spices,” she said. “If you like Taco Tuesday, make tacos a part of the mix, but maybe give a butternut squash black bean taco a go.” Add beans to soups, salads or a grain bowls. Snack on peanuts or nuts, or add peanut or nut butter to a slice of toast in the morning. Add sunflower, pumpkin, or other seeds to oatmeal, salad, or soups. Use tofu, tempeh or edamame — all from soy beans — to stir fries or grain bowls. “When removing animal protein, it might seem like a challenge to incorporate ‘meatless’ meals,” said Kimberlain. “The key is to think of different ways to add plant protein and make the meals and snacks interesting and flavorful.” “The goal isn’t only to use plant-based meat alternatives, but to find ways to incorporate whole forms of plant proteins as much as possible,” she said. Takeaway Researchers examined health outcomes for over 3,300 vegetarians by comparing those who consumed plant-based meat alternatives to those who didn’t eat these processed foods. Vegetarians who ate plant-based meat alternatives had a higher risk of depression, increased inflammation, slightly higher blood pressure, and lower levels of a protein associated with HDL (“good”) cholesterol. In spite of these changes, the researchers wrote that, in general, eating plant-based meat alternatives did not have any extra health risks for vegetarians, although they called for additional research on the possible links to depression and inflammation.

A new draft recommendation from the U.S. Task Force says taking vitamin D supplements with or without calcium does not prevent falls or fractures in older adults. kali9/Getty Images Members of the U.S. Preventive Services Task Force say vitamin D supplements do not reduce the risk of falls or bone fractures in healthy older adults. They note the vitamin can be helpful for older adults with certain medical conditions like osteoporosis. There are some foods that provide a minimal amount of vitamin D, but the most effective way to obtain the nutrient is through sun exposure. Vitamin D has many health benefits, but it doesn’t reduce the risk of falling and it doesn’t prevent bone fractures in older adults. That’s the conclusion of a preliminary recommendation that members of the United States Preventive Services Task Force (USPSTF) released this week. In their draft recommendation, USPSTF members said taking vitamin D supplements with or without calcium does not prevent falls or fractures in women who have gone through menopause or men 60 years and older. Their recommendation applies to people who live at home. It does not apply to people in assisted living or nursing homes. Nor does it apply to people who take vitamin D or calcium supplements for medical reasons or people who have been diagnosed with osteoporosis. “Preventing older adults from falling and breaking a bone is important to their ongoing health and independence,” said John Ruiz, Ph.D., a Task Force member and a professor of clinical psychology at the University of Arizona, in a press release. “Unfortunately, when we reviewed the latest evidence, we found that taking vitamin D with or without calcium does not prevent falls or fractures in older adults, so we recommend against these supplements for people who are not taking them for other medical reasons.” The Task Force is accepting public comments on the draft report until January 21. The new recommendation is an update from a 2018 report that recommended daily vitamin D supplement for women. Rethinking vitamin D for fracture risk Experts not affiliated with the report say there is important information to glean from the Task Force’s new draft recommendation. “We know that vitamin D deficiency and low calcium diet increases the risk of bone fragility and fractures,” said Edward Hsiao, MD, a professor at the University of California San Francisco as well as the director of the UCSF Metabolic Bone Clinic and the UCSF Endocrine T32 Program. “We also know that vitamin D supplementation and calcium supplementation, in the setting of bone fragility or vitamin D deficiency, are important for maintaining and improving bone health,” Hsiao told Healthline. “This is even more important if the patient is on treatment for osteoporosis, since these are key substrates for building back bone – and so those medications won’t work well in the absence of these supplements.” “These guidelines are in line with the recently published guidelines from the Endocrine Society of which I was a part,” added Daniel Bikle, MD, a professor of medicine and dermatology at UCSF. “Basically, they are for healthy individuals. We are not talking about those with suspected vitamin D deficiency such as those with nutritional deficiencies, osteoporosis, [or] malabsorption,” he told Healthline. What are the benefits and side effects of vitamin D? The Task Force members pointed out there are a number of reasons for obtaining a sufficient amount of vitamin D. Vitamin D is a fat-soluble vitamin that promotes calcium absorption, a process that can help keep bones and muscles strong. It also can play a role in supporting the immune system. In past studies, researchers have said that low vitamin D levels can contribute to joint pain. Other research has indicated that low vitamin D levels can be a cause of chronic inflammation. In addition, some research has reported that vitamin D can help reduce the risk of heart disease as well as reduce the risk of severe illnesses such as the flu and COVID-19. However, excessive amounts of vitamin D can cause stomach discomfort or kidney problems. “There are a multitude of effects of vitamin D on the body,” said Wendolyn Gozansky, MD, a geriatrician and vice president and chief quality officer at Kaiser Permanente. “I tell my patients to think about vitamin D as a hormone,” she told Healthline. “It has impacts on muscle, bone, and immune cells and gets metabolized by the liver and kidney. A main function of vitamin D is calcium absorption so, it helps keep your heart, muscles, and bones functioning normally. While taking vitamin D supplements may not prevent falls and fractures, having the right amount of vitamin D in your body supports overall health.” Despite these benefits, Gozansky offered a word of caution. “Because vitamin D is a fat-soluble vitamin, it can build up in the body over time if you are taking in too much vitamin D,” she explained. “Toxic levels of vitamin D can result in high blood calcium levels that may result in nausea, vomiting, constipation, muscle weakness, confusion, kidney stones, and more. Always talk to your doctor about any over-the-counter supplements that you are taking. Just because something is available over the counter doesn’t mean it’s automatically safe for you as an individual.” David Cutler, MD, a family medicine physician at Providence Saint John’s Health Center in California, notes that many studies on this topic center on people who have normal vitamin D levels. “The appropriate conclusion is not that patients do not need any vitamin D but more correctly that patients with adequate amounts of vitamin D will not reduce their fracture risk by additional supplementation,” he told Healthline. Cutler also noted the Task Force recommendation would mean that insurance companies may not pay for vitamin D supplement treatment. How to get more vitamin D It’s recommended that adults get between 600 and 800 international units of vitamin D per day, depending on their age. It’s estimated that more than 40% of adults in the U.S. have a vitamin D deficiency. There aren’t a lot of foods that are overloaded with vitamin D. Nonetheless, there are some foods that can naturally provide your body with some levels of vitamin D. Among them: fatty fish (i.e., salmon, halibut, mackerel) canned tuna cod liver oil egg yolks mushrooms Some foods, such as milk and orange juice, are fortified with vitamin D. However, the main source of vitamin D is sunshine. The vitamin is produced from cholesterol in the skin. Too much exposure to sunlight, however, can raise the risk of skin cancer. The Centers for Disease Control and Prevention (CDC) recommend that you limit your exposure to the sun, wear a hat, sunglasses, and long-sleeved clothing while in the sun, and apply a broad-spectrum sunscreen to your skin while outdoors. Cutler noted that all the information about vitamin D can seem confusing. “Some experts suggested that vitamin D could be obtained safely from sun exposure, a recommendation that was considered controversial because of a potentially increased risk of skin cancer,” he told Healthline. “Other experts suggested that perhaps being outdoors with sun exposure caused improved health outcomes independent of increased vitamin D. Needless to say, this nuanced balancing of benefits and risks is difficult for experts, let alone the average person, to reconcile.” “Addressing the issue of vitamin D supplementation with your physician requires looking at all the potential benefits and risks in the context of your personal health situation,” he added. “This includes addressing diet for adequate calcium intake, exercise for fall prevention, and genetic factors which may affect risk of kidney stones. So, it is only by comprehensively evaluating your entire health status that an appropriate recommendation for vitamin D supplementation can be made,” Cutler explained. How to avoid falls and fractures The Centers for Disease Control and Prevention (CDC) reports that more than 1 in 4 older adults in the U.S. falls each year. The agency notes that falling once doubles the chances of falling again. Yet, less than half of older adults who fall report the incident to their doctor. The agency adds that one in 10 falls causes an injury to an older adult. Each year, there are 3 million emergency visits as well as 1 million hospitalizations in the U.S. due to falls from older adults. Falls are also a common factor in hip fractures and traumatic brain injuries in older adults. Injuries from falls can limit an older person’s ability to perform daily activities and live independently. The CDC recommends regular physical activity for older adults to lessen their chances of falling. These activities include: At least 150 minutes of moderate-intensity aerobic activity per week. Muscle strengthening activities, including weight lifting and resistance training, at least 2 days per week. Activities to improve balance such as standing on one foot. Experts also recommend older adults get screened for osteoporosis as well as have their vision and hearing tested. They also urge older adults to stand up slowly after sitting down to avoid a light-headed incident that could cause a fall. “As a geriatrician, I tell my patients that the best exercise to prevent falls and fractures is the one that you enjoy doing regularly,” said Gozansky. “This can mean weight-bearing exercise like walking or weightlifting as well as balance exercises such as yoga or tai chi.” Takeaway Members of the U.S. Preventive Services Task Force have released a preliminary report in which they say vitamin D supplements do not reduce the risk of falls or bone fractures in healthy older adults. They note that supplementation may still be beneficial for older adults with certain medical conditions such as osteoporosis. Experts note that sunshine is the best way to obtain vitamin D, although overexposure to the sun can raise a person’s risk of skin cancer. They say older adults should exercise regularly to strengthen bones and muscle to help reduce their chances of falling or suffering a bone fracture.

New research suggests the occasional glass of wine on the Mediterranean diet may benefit heart health. Marina Cavusoglu/Getty Images New research suggests that low to moderate wine consumption as part of the Mediterranean diet could help lower the risk of heart disease. Experts caution there are health risks associated with daily alcohol consumption that should be considered. Lifestyle factors such as a healthy diet, daily exercise, and adequate sleep are more productive ways to promote heart health. Is the occasional glass of wine good for your heart? New research is adding to the debate over whether drinking a moderate amount of wine daily can provide health benefits, including lowering the risk of heart disease. The study, published December 18 in the European Heart Journal, reports that drinking a small or moderate amount of wine with adherence to a Mediterranean diet may lower the risk of serious cardiovascular disease by as much as 50%. “We have found a much greater protective effect of wine than that observed in other studies. A reduction in risk of 50 percent is much higher than can be achieved with some drugs, such as statins,” said lead study author Ramon Estruch, a professor at the University of Barcelona and researcher at the Hospital Clinic Barcelona, Spain, in a news release. “This study examines the importance of moderate wine consumption within a healthy dietary pattern, such as the Mediterranean diet. Until now, we believed that 20 percent of the effects of the Mediterranean diet could be attributed to moderate wine consumption. However, in light of these results, the effect may be even greater,” Estruch continued. Is wine in moderation good for your heart? The latest research is part of a larger Spanish study that looked into the effects of a Mediterranean diet on people with a higher risk of developing heart disease. The participants in this large cohort had no cardiovascular disease at the start of the research, but they did have either type 2 diabetes or a combination of heart disease risk factors such as smoking, high blood pressure, or high cholesterol. For the new study, researchers looked at 1,232 participants from the group. During a follow-up period of 4 to 5 years, 685 of the subjects developed cardiovascular disease. In the group of people with a high risk of cardiovascular disease who were following a Mediterranean diet, researchers reported that the risk was lowered by 50% in people who were light-to-moderate wine drinkers. That was defined as drinking a half glass to one glass of wine per day. The researchers added that people who drank between less than a half glass and one full glass of wine per week reduced their cardiovascular disease risk by 38%. They noted that the health benefits disappeared in people who drank more than one glass of wine per day. The participants completed questionnaires about what they ate and drank, but they also submitted urine samples at the beginning of the study and after a year of following a Mediterranean diet. The urine samples were used to measure tartaric acid, a chemical naturally found in grapes and grape-derived products such as wine. This type of acid is excreted in urine and can used to show if someone has consumed wine and/or grapes in the previous five to six days. Eric Rimm, ScD, a professor of medicine at Harvard Medical School and of epidemiology and nutrition at the Harvard T. H. Chan School of Public Health, said urine biomarkers are an important component of this research. Rimm wasn’t involved in the study. “This particular finding is a small component of how the Mediterranean diet may contribute to better cardiometabolic health,” Rimm told Healthline. “Wine has been a part of this health diet pattern for centuries, and this novel biomarker helps identify a specific compound that is tied to grape consumption. By examining this as a biomarker, it removes some of the concerns about accurate reporting of usual alcohol consumption,” he noted. The debate over wine and health benefits There has been conflicting data on whether daily wine consumption can contribute to better health outcomes. Some research has concluded that red wine in particular may improve cardiovascular health as well as lower the risk of dementia, depression, and insulin resistance. However, it has also been noted that excessive drinking can dramatically increase the risk of heart disease, cancer, liver cirrhosis, and other chronic health conditions. Some experts have noted the decrease in cardiovascular disease risk among wine drinkers may be due to the fact the people in Mediterranean countries tend to have a healthier diet and a healthier lifestyle. However, several experts contacted by Healthline who weren’t involved in the study said that while the new research has its merits, the issue of whether wine, or any alcohol, has health benefits is, at best, muddled. “The study adds yet more information to the ongoing debate on the health effects of moderate wine consumption. As with all observational studies, the direction of causality cannot be certain,” said Cheng-Han Chen, MD, an interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in California. “Throughout decades of research, we have not found a clear benefit of wine/alcohol intake to heart health,” Chen told Healthline. “Conversely, we know a lot about the harms of drinking. Because of this, the World Health Organization states that no amount of alcohol use can be considered safe or beneficial.” Rigved Tadwalkar, MD, a consultative cardiologist and medical director of the Cardiac Rehabilitation Center at Providence Saint John’s Health Center in California, told Healthline the study “provides intriguing insights into the potential cardiovascular benefits of light-to-moderate wine consumption, particularly for individuals at high risk of cardiovascular disease who are adhering to a Mediterranean diet.” “However, it is important to note that while the study demonstrates a correlation between moderate wine consumption and reduced cardiovascular events, it does not establish causation,” Tadwalkar said. “The study, while robust, remains observational, which means confounding factors cannot be entirely ruled out. Also, the study population consisted of older adults at high risk of cardiovascular disease in a Mediterranean country, which limits the generalizability of the findings to other populations or age groups,” he noted. Jayne Morgan, MD, a cardiologist and vice president of medical affairs at Hello Heart, says one of the issues is the chemical resveratrol, which is found in the skin of grapes and other foods. The compound has been credited in the past with lowering heart disease risk as well as helping prevent type 2 diabetes and improving memory. “Part of the conflict lies in resveratrol, which is a compound in many red wines that is purported to have cardiovascular benefits,” Morgan told Healthline.  “However, the American Heart Association aptly points out that the risks of alcohol intake outweigh any potential benefits for most individuals. Resveratrol is not as protective as previously touted and not worth the intake of wine or alcohol in order to try to achieve the benefits,” she added. Tadwalkar also expressed caution about the purported benefits of wine. “The debate over wine consumption and its health implications is long-standing and complex,” he said. “While prior studies have suggested that light or moderate wine intake, particularly red wine, may confer cardiovascular benefits, these findings are not universally accepted and recent research challenges this notion.” How much alcohol should you drink? Alcohol use, in general, has also been studied extensively for its potentially harmful effects on human health. Perhaps this is why the World Health Organization (WHO) declared in 2023 that no amount of alcohol consumption is considered safe. A 2023 study stated that even one drink per day can increase a person’s blood pressure. A 2024 study reported that even moderate drinking can raise a person’s risk of cancer. Current U.S. Dietary Guidelines recommend that females limit their alcohol use to one drink or less per day while males should have two drinks or less per day. The guidelines note that people with certain medical conditions, including pregnancy, as well as people who are taking medications should avoid alcohol altogether. “In general, I recommend that people limit their alcohol consumption as much as possible as we have not found a clear health benefit to drinking, only harm,” said Chen. “For those who already consume and plan to continue, moderation and context are key,” added Tadwalkar. “While mild to moderate alcohol intake could offer some health benefits, particularly in the setting of a balanced diet, the potential risks should not be underestimated.” “For individuals who do not currently drink alcohol, there is certainly no need to start for health reasons,” he added. Tips tower your cardiovascular disease risk Heart disease is the leading cause of death in the United States for males, females, and people of most racial and ethnic groups. In 2022, more than 700,000 people in the United States died from heart disease. Experts agree that lifestyle factors are the important components to reducing cardiovascular disease risk. Among the beneficial factors are: a healthy diet regular exercise adequate sleep managing weight, cholesterol, and blood pressure reducing stress avoiding tobacco “There are certainly safer ways to improve health other than drinking red wine, such as eating a heart healthy diet, exercising, managing blood pressure, cholesterol, diabetes, weight, and stress,” said Morgan. “Plus, if you smoke, quit, and avoid secondhand smoke. Moreover, know your family history and get genetic screening if indicated.” “To effectively reduce the risk of cardiovascular disease, individuals should focus on a comprehensive approach that includes a healthy diet, regular physical activity, and lifestyle modifications,” added Tadwalkar. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, such as those found in olive oil and nuts, is foundational. The Mediterranean diet, a topic of this research study, has been shown to be particularly beneficial for heart health.” Rimm said moderate alcohol consumption is only one part of the equation. “Alcohol is only a small part of cardiovascular health,” he noted. “Diet, sleep, body weight, physical activity, blood pressure, total HDL cholesterol, and reduced stress [are important]. Wine can be part of that, but only a little and spread out over the week. This new great study from Spain has results to suggest that this is still a very good message.” Takeaway A new observational study suggests that low to moderate wine consumption in conjunction with a Mediterranean diet could help reduce the risk of cardiovascular disease. However, the study can’t draw firm conclusions about causation, which may warrant further research. There has been conflicting research on whether moderate use of alcohol can provide health benefits, with current evidence suggesting little to no health benefits at all. Experts say lifestyle factors such as a healthy diet, regular exercise, and adequate sleep are more productive ways to achieve this goal.

From skipping meals and exercise to overindulging in unhealthy food and drinks, experts weigh in on six of the most common health myths that proliferate during the holiday season. AscentXmedia/Getty Images The holidays can be a time of excess, which can wreak havoc on your health. Maintaining a healthy lifestyle during the holidays is possible. Experts debunk 6 common health myths regarding holiday habits. Parties, outings, dinners, brunches, and lunches. While the holiday season is packed with fun, it can also cause stress as you try to maintain a healthy lifestyle while engaging in festivities. “The holidays are such an amazing and special time of year. But we also know this season can be a very chaotic and stressful time. We have a tendency to make poorer food choices and make less time for physical activity during these times,” Daniel Hermann, MD, a cardiologist at Memorial Hermann in Houston, told Healthline. A 2023 survey from the American Heart Association found that the holidays are more stressful than taxes, and more than three-quarters of the people surveyed agree that they overlooked their health needs during the holidays. “[It] is very challenging to stay heart healthy during the holidays given the distractions from an abundance of high-caloric, high sodium, and high fat foods along with increased consumption of alcohol at social gatherings,” Laxmi Mehta, MD, a noninvasive cardiologist at The Ohio State University Wexner Medical, told Healthline. “Also, relaxed schedules and travel results in a disruption of exercise routines.” Add in the pressures of social gatherings and gift-giving, and prioritizing health comes last. To help you navigate making healthy choices, experts debunk the most common myths about eating healthy and keeping stress-free during the holidays. Myth: Stress is unavoidable during the holiday season Even though the season feels fast-paced and hectic, taking a few minutes to relax and recharge is possible.First, prioritize sleep by aiming for 7 to 9 hours. Second, continue to practice what makes you feel relaxed, whether it’s daily walks, reading, or watching a movie. “Practicing relaxation techniques, like deep breathing, yoga, or meditation, is helpful too,” said Mehta. “And equally important is to set boundaries by not saying yes to everything and make realistic plans on what they can truly accomplish without being overwhelmed.” Myth: Skipping meals saves calories As tempting as it is to skip meals to “save your calories” for later, there are mixed messages on the benefits of doing so. Some research shows that skipping meals may have positive effects on blood sugar and bad cholesterol, while other evidence reports that doing so may make you hungrier and lead to overeating. One study found that meal skipping is associated with a higher mortality risk. In general, Hermann said it is best to follow a heart healthy diet and lifestyle that you can make a habit and maintain. “Fad diets are, as a general rule, not maintained for the long term.” Myth: Watching sodium intake is not important Eating excess sodium increases the risk of high blood pressure, heart failure, enlargement of the heart, and heart attack, said Mehta. While sodium is ubiquitous in the American diet, Hermann said that when too much is consumed, it leads to fluid retention, which increases blood pressure and puts stress on the heart and other critical internal organs. Below are the top 10 food sources of sodium in the American diet, according to the American Heart Association: Breads/rolls Pizza Sandwiches Cold cuts, lunch, and cured meats Soups Burritos/tacos Snacks like chips, crackers, pretzels, popcorn, and snack mixes Poultry Cheese Egg dishes/omelets In addition to limiting the above foods and putting down the salt shaker, try eating fresh fruit and vegetables and reading labels for sodium content. Myth: It’s OK to skip exercise during the holidays Finding time to exercise during the holidays can be hard. In fact, nearly 45% of people report taking a break from exercise, and more than half report feeling tired and having less time for themselves. “Exercise can help take your mind off food and also offset some of the excess calories consumed during the holidays…and can also help relieve stress too,” said Mehta. Try to keep up with the same exercise schedule you follow year-round but be flexible and get creative if a holiday event throws you off track. Consider walking to a restaurant or friend’s house who is hosting a party or suggest a group bike ride rather than holiday brunch. Remember that while exercising is good for the heart, it cannot completely offset unhealthy eating, noted Mehta. Myth: Consuming extra alcoholic beverages during the holidays is OK Sales for alcohol are highest in December. According to the U.S. Census Bureau’s monthly retail sales survey for December 2022, sales for alcohol were 37% above the average for the other 11 months of the year.  With an abundance of alcohol surrounding the holidays, it’s easy to indulge. In small or modest amounts, Hermann said alcohol has some theoretical cardiovascular benefits. However, keep in mind alcoholic beverages are high in calories, sugar, and salt. Additionally, the World Health Organization released a statement in 2022 that said when it comes to alcohol consumption, there is no safe amount that does not affect health. “[In] excess, it is clearly toxic. It’s linked with heart disease, hypertension, cardiomyopathy, and obesity,” he said. If avoiding alcohol altogether isn’t your plan, try limiting your consumption to one glass at parties and then switching to sparkling water or another low calorie, alcohol-free beverage. Myth: You can catch up on sleep after the holidays Sleep is the most underrated aspect of health because, during sleep, the body resets and repairs itself, said Hermann. Not getting enough quality sleep regularly raises the risk of diseases such as heart disease, stroke, obesity, and dementia. “Not getting enough sleep increases our stress levels and impacts our decision making skills, and so it is harder for people to make healthy lifestyle choices,” said Mehta. “Prolonged periods of inadequate sleep can cause heart disease risk factors like high blood pressure, significant weight gain, and diabetes.” To get more sleep, the National Institutes of Health recommends the following. Go to sleep and wake up at the same time every day of the week. Exercise daily but not too close to your bedtime. Get natural sunlight for at least 30 minutes every day. Cut back on nicotine and caffeine. Only take short naps and avoid taking them in the afternoon or later. Don’t drink alcohol and big meals before bedtime, which can prevent deep, restorative sleep. Instead of using screens before bed, relax by reading a book or listening to calming music. Keep your bedroom cool, quiet, and dark. If you can’t fall asleep after 20 minutes in bed, get up and engage in a relaxing activity until you feel sleepy.

Singer Meghan Trainor says lifting weights has helped “change her life,” aiding her on her weight loss journey as well as boosting her energy and strength. Mark Von Holden/Billboard via Getty Images Singer Meghan Trainor says lifting weights has helped her lose weight and gain energy, saying it has “changed her life.”  Trainor strength trains three times a week. Experts say lifting weights aids weight loss by raising your resting metabolic rate and improving insulin sensitivity. They recommend starting with bodyweight exercises and following a structured program.  Singer Meghan Trainor has opened up about how she recently made a big change to her fitness routine by lifting weights, which she says has helped improve her health and well-being in multiple ways. Appearing on Today, the singer said she was inspired to lift weights when she realized “I can be stronger.” In addition to aiding with weight loss and increasing her strength, Trainor also said that weightlifting has helped boost her energy levels. “I didn’t know lifting weights would change my life so much,” she said. Trainor noted that she now lifts weights “three times a week” and prefers it to running on a treadmill, which she disliked because “it made me swollen.” Whether you’re planning to begin a new weight loss journey or if you’re looking for a way to shake up your current fitness routine in the new year, here’s how lifting weights can help you reach those goals. How lifting weights can help you lose weight “Lifting weights aids weight loss primarily by increasing muscle mass, which elevates your basal metabolic rate (BMR) — the calories your body burns at rest,” explains celebrity trainer Michael Baah.  There are several reasons this happens. First up, muscle is metabolically active. Unlike fat tissue, muscle burns more calories even when you’re not exercising. Baah says the weight loss effects of lifting weights are also down to Excess Post-Exercise Oxygen Consumption (EPOC).  “Strength training creates an ‘afterburn effect’ where your body continues to burn calories for hours after a workout as it repairs muscle tissue,” he explains.  Lifting weights may also improve insulin sensitivity, another important factor for weight loss and maintenance.  “Lifting weights helps regulate blood sugar, reducing fat storage and promoting fat loss,” Baah explains.  Lifting weights or cardio: which is better for weight loss?  While you might assume that cardio reigns supreme for fat loss, Baah notes that, unlike cardio, “resistance training preserves muscle while reducing fat, ensuring the ‘toned’ look many people want.”  Personal trainer Beth Davies concurs.  “Weight training helps build muscle, which increases resting metabolic rate. This leads to a higher daily calorie burn, whereas cardio often needs to be combined with other forms of exercise to help increase resting metabolic rate,” she explains.  Additionally, Davies says that over time, the body adapts to steady-state cardio, which reduces the calories burned for the same effort.  “Weightlifting involves progressive overload, where you continuously challenge your muscles by increasing resistance or training variables such as tempo, load, time under tension, speed, etc,” she explains.  The kind of weight you lose when lifting weights is also different. Davies notes that there is a difference between weight loss and fat loss.  “Resistance training helps to build or preserve lean muscle, which leads to changes in body composition, even when the scale doesn’t change,” she points out.  How lifting weights can help boost your energy   Baah says lifting weights boosts energy by improving cellular efficiency, hormonal balance, and mental health.  He pointed to a 2021 study that found resistance training stimulates the growth of mitochondria, which improves energy production.  Where hormones are concerned, Baah notes that strength training reduces cortisol (the stress hormone) and boosts endorphins.  There’s also evidence to suggest lifting weights promotes sleep. “Studies show that resistance training improves sleep quality, which directly impacts energy levels,” Baah says.  According to research presented at the American Heart Association’s Epidemiology, Prevention, Lifestyle & Cardiometabolic Health Conference 2022, individuals who participated in resistance training three times per week and who were not getting at least seven hours of sleep per night at the study’s start experienced an average increase of 40 minutes in sleep duration per night As for mental health, Baah notes that exercise can reduce symptoms of anxiety and depression, promoting energy and focus throughout the day.  Risks and limitations of lifting weights for weight loss Lifting weights is an effective weight-loss tool. But as is often the case with health and wellness, it’s not a magic bullet.  Davies notes that other factors such as diet, overall calorie intake, recovery, sleep, and stress will also influence any weight changes. She says if weight loss is the goal, then a small calorie deficit (around 500 calories) is key.  “Strength training alone won’t cause weight loss unless you are also in a calorie deficit,” she points out.  “Having adequate protein intake is important too because protein supports muscle repair and growth and aids satiety,” Davies adds.  She notes that you shouldn’t expect to lose weight right away but says it’s a better alternative than low calorie diets, which offer immediate weight loss but can be restrictive and challenging to maintain long-term.  There’s also a risk of injury.  “Lifting with improper technique can cause injuries like back strain or joint issues, while excessive weightlifting without adequate recovery can lead to fatigue, hormonal imbalances, or injuries,” Baah surmises.  How to lift weight for beginners Lifting weights for the first time can be intimidating. So, how should you start?  Davies advises, “Start light or with bodyweight exercises that allow you to work on good form and technique.”  It’s a good idea to get the support of a professional, too. “Work with a qualified coach who can demonstrate exercises, look at your technique, provide adequate (but not too much) load to your exercises, and help design a program for your body and ability,” Davies suggests.  You should also follow a structured program. Davies says this will help you balance exercises for specific muscle groups and avoid overtraining one particular muscle group or body part.  “Don’t push through pain or an injury,” Davies warns. “And know that some days, the weight you’ve been lifting might just feel heavier, and that’s OK.”  Remember that rest is an important part of the process.  “Schedule 1–2 rest days per week and ensure adequate sleep to support recovery and energy,” Baah advises.  Takeaway  Meghan Trainor is seeing and feeling the benefits of lifting weights. Experts say weight training can aid weight loss by increasing muscle mass, boosting metabolic rate, and enhancing insulin sensitivity.  Whether you lift weights to lose weight, boost your energy, or improve your overall health, it’s a good idea to seek the support of a professional when starting a new fitness routine.

Walking at least 5,000 steps per day could improve depression symptoms, according to new research. Oleh Slobodeniuk/Getty Images A new study found that walking 5,000 or more steps daily was linked to fewer depression symptoms. More benefits for mental health were seen when people walked at least 7,500 steps a day. Some people may experience benefits with just 1,000 steps a day, the findings suggest. Walking is not just a way to get from one place to another. New research suggests that walking can also improve your mood, adding to the heart-related and other benefits of this low impact form of exercise. In the paper, published December 16 in JAMA Network Open, researchers found that adults who walked 5,000 or more steps a day had fewer depression symptoms compared to people who walked less. The benefits increased as people walked more. Researchers found that those who clocked at least 7,500 steps a day saw a 42% decrease in depression symptoms.  The study did not look at whether the benefits of walking plateaued at some point beyond that. However, researchers found that even an increase of 1,000 steps a day resulted in a lower risk of depression. In another analysis, researchers found that people who achieved 7,000 or more steps a day had a lower risk of developing depression compared to those who walked less. “The implication of this [new] study is that increasing physical movement reliably decreases depression by significant measurable amounts. Walking may also lower the risk of becoming depressed,” said David Merrill, MD, PhD, a geriatric psychiatrist at Providence Saint John’s Health Center in Santa Monica, CA. Merrill wasn’t involved in the new study. Walking helps reduce depression symptoms For the new paper, the authors reviewed the results of 33 previous studies looking at whether walking reduced symptoms of depression in adults. Combined, over 96,000 adults were included in those studies. The researchers also combined and analyzed the results of 29 studies in a meta-analysis. This is a statistical way of creating a study with a larger number of participants.  The studies included in the review measured daily step counts using smartphones, pedometers, or other wearable devices. Most studies recorded daily step counts over seven days, although one monitored it for a full year. The main outcome measured in the studies was either a diagnosis of depression or self-reported symptoms of depression with no formal diagnosis. Some studies excluded people who reported having depression or who had mild to severe symptoms of depression at the initial study visit. The new paper had certain limitations. First, it’s possible that people with fewer symptoms of depression walked more each day because they felt better.  “For many people, particularly those battling depression, the idea of engaging in structured exercise can feel overwhelming,” said Supatra Tovar, PsyD, a clinical psychologist, registered dietitian, and fitness expert. However, “walking offers a low-pressure, sustainable alternative.” Tovar wasn’t involved in the new research. In addition, the new paper didn’t examine whether other factors, such as social connections gained through walking with others, might have decreased depression symptoms. The location of your walk may also matter. Feeling connected to nature has been shown to improve your mood. Set a goal of at least 5,000 daily steps Overall, the results of the new paper fit with an earlier study, which found that older adults who walked 7,000 or more steps a day had a 29% lower risk of having symptoms of depression after two years. It also adds to research showing that higher levels of physical activity provide protection against developing depression. “Given [the new] study’s findings, I would encourage my clients — particularly those with mood disorders or looking to improve their mental well-being — to aim for a minimum of 5,000 steps a day as a starting point,” Tovar told Healthline. “This amount appears to provide significant mental health benefits, with further improvements observed as individuals approach 7,500 steps or beyond,” she said. The new paper highlights that even small increases in daily steps results in decreases in symptoms of depression. “You don’t need to start running or even walking marathons to feel better,” Merrill told Healthline. “Even just a little (more) movement can make a big difference.” The best part is that walking is a low-impact form of exercise that most people can do safely.  “The accessibility of walking is particularly important: it does not require specialized equipment, a gym membership, or extensive fitness knowledge, making it an inclusive intervention that anyone can adopt into their routine,” said Tovar.  “This simplicity removes barriers that often prevent people from pursuing physical activity, especially those struggling with the low motivation and fatigue often associated with depression,” she said. Walking complements standard depression treatments Tovar recommends that people start small with goals they can achieve right now, maybe 1,000 to 2,000 steps a day, and increase this by 500 steps at a time when you feel ready for more. She said you can also incorporate walking into your daily life, such as taking the stairs instead of the elevator, walking after meals, or parking further away from stores. In addition, “for individuals with more severe depression or physical limitations, I would recommend integrating safe, enjoyable environments, which can amplify the mental health benefits due to the additional calming effects of natural surroundings,” Tovar said. While the new paper shows that walking can improve individuals’ mood, those who currently have depression may need more support. ”Combining lifestyle medicine approaches like increasing walking with behavioral health approaches like antidepressants and psychotherapy may result in the best outcomes for persons living with depression,” said Merrill. “If you’re depressed, there are always more treatment options that can be tried and combined to improve how you’re feeling,” he said. “It’s important to not give up hope.” Takeaway Researchers reviewed 33 previous studies looking at whether walking reduced symptoms of depression in adults, with a total of over 96,000 adults included in those earlier studies. Walking 5,000 or more steps a day was linked to fewer symptoms of depression compared to walking less. People who walked at least 7,500 steps a day saw even greater benefits, with a 42% decrease in depression. Even a small increase of 1,000 steps a day resulted in a lower risk of depression. The authors of the new paper did not look at whether the benefits of walking plateau at some point. Experts recommend that people increase their daily step counts to help improve their mood. They suggest starting small and increasing slowly. People with depression may benefit more from combining walking with standard treatments like antidepressants and psychotherapy.