Questions and answers

Plant foods with minimal processing: vegetables, fruits, whole grains, beans and lentils, nuts and seeds. Unlike refined products, they keep their fiber, vitamins and minerals. Read: Nutrition in lifestyle medicine: a guide to whole, mostly plant-based eating →

No. Research shows benefits from increasing the share of whole plant foods. Going vegetarian or vegan is a personal choice; people on a strictly plant-based diet need a reliable source of vitamin B12. Read: Nutrition in lifestyle medicine: a guide to whole, mostly plant-based eating →

The Mediterranean diet is one of the best studied. In the PREDIMED randomized trial, a Mediterranean diet supplemented with olive oil or nuts was followed by fewer major cardiovascular events. Read: Nutrition in lifestyle medicine: a guide to whole, mostly plant-based eating →

The Dietary Guidelines for Americans recommend about 2½ cups of vegetables and 2 cups of fruit a day for a 2,000-calorie diet. In a large meta-analysis, the lowest risk of cardiovascular disease and death was seen at about 800 g a day. Read: How to build a healthy plate: a simple method for every day →

On the plate method, potatoes usually go in the starchy quarter with grains rather than in the vegetable half. Read: How to build a healthy plate: a simple method for every day →

A vegetable-packed chili with beans already combines vegetables and protein. Add a side salad and a slice of whole-grain bread or brown rice and you have a balanced meal. Read: How to build a healthy plate: a simple method for every day →

Meta-analyses in The Lancet found the greatest benefit at 25 to 29 g a day or more. For comparison, one cup of cooked lentils has about 15 g of fiber. Read: Fiber: how much you need per day and where to get it →

Supplements such as psyllium can help with specific conditions on a doctor’s advice, but whole foods also provide vitamins, minerals and other beneficial compounds, and most of the research is about food. Read: Fiber: how much you need per day and where to get it →

Gut bacteria ferment some of the carbohydrates in beans. If you increase portions gradually and rinse canned beans or soak and cook dried beans well, your gut usually adapts. Read: Fiber: how much you need per day and where to get it →

It shows how much one serving contributes to a 2,000-calorie daily diet. The FDA’s rule of thumb: 5% DV or less is low, 20% DV or more is high. Read: How to read a Nutrition Facts label: 5 things to check →

The FDA has no formal definition for "natural" on most foods. It says nothing about sugar, salt or processing. Read: How to read a Nutrition Facts label: 5 things to check →

Yes, nutritionally they are very close. Choose "no salt added" cans or rinse the beans to remove up to about 40% of the sodium. Read: Beans and legumes: an underrated source of protein and fiber →

Peanuts are botanically legumes but nutritionally behave like nuts. Green beans and snow peas count as vegetables. Read: Beans and legumes: an underrated source of protein and fiber →

About one level teaspoon of table salt for the whole day, including the salt already in bread, cheese, deli meat and packaged foods. Read: Sodium and salt: how much is too much and where it hides →

No. By weight they contain almost the same amount of sodium as table salt. What matters is the total amount. Read: Sodium and salt: how much is too much and where it hides →

Juice contains a lot of natural sugar and little fiber. Whole fruit is better. The American Academy of Pediatrics advises limiting juice for children, and adults are better off with a small glass at most. Read: Sugar and sugary drinks: what the research says →

They contain no sugar, but evidence on long-term effects is mixed. Water is the best everyday drink. Read: Sugar and sugary drinks: what the research says →

No. Frozen vegetables, canned beans with no added salt, whole-grain bread and plain yogurt are minimally or moderately processed and can be part of a healthy diet. Read: Ultra-processed foods: why it pays to eat fewer of them →

A long ingredient list with items you would not find in a kitchen: flavors, flavor enhancers, emulsifiers, modified starch, high-fructose corn syrup, hydrogenated oils. Read: Ultra-processed foods: why it pays to eat fewer of them →

Yes. Moderate amounts of coffee and tea contribute to your fluid intake; their mild diuretic effect is small. Read: Water: how much should you really drink? →

Yes, though it is rare. Drinking very large amounts in a short time, for example during endurance events, can cause dangerously low sodium (hyponatremia). Read: Water: how much should you really drink? →

Many contain laxatives such as senna, which cause water loss and can be harmful with long-term use. The FTC and FDA have taken action against some detox tea marketing. Read: Myth or fact: you need a detox diet to cleanse your body →

Limit alcohol, keep a healthy weight, be careful with supplements and over-the-counter painkillers, and get vaccinated against hepatitis A and B. Read: Myth or fact: you need a detox diet to cleanse your body →

All tree nuts and peanuts have been linked to benefits. Walnuts are high in plant omega-3s, almonds in vitamin E. Variety is good. Read: Nuts: a handful a day for your heart →

Yes, if it is made with just peanuts and maybe salt. Two tablespoons is roughly one serving. Read: Nuts: a handful a day for your heart →

Not necessarily. "Multigrain" and "wheat bread" can be made mostly from refined flour. Look for "100% whole wheat" or a whole grain listed first. Read: Whole grains: oats, brown rice, barley and heart health →

It is a refined grain with less fiber. It is fine sometimes, but brown rice, wild rice or quinoa are better everyday choices. Read: Whole grains: oats, brown rice, barley and heart health →

No. IARC groups describe how strong the evidence is that something can cause cancer, not how large the risk is. The risk from processed meat is much smaller than from smoking. Read: Red and processed meat: what the WHO said and how much is OK →

Poultry is not classified as a carcinogen, but the healthiest protein choices are beans, fish and nuts. Read: Red and processed meat: what the WHO said and how much is OK →

The Dietary Guidelines suggest at least 8 ounces of seafood a week for adults. The FDA advises pregnant and breastfeeding women to eat 8 to 12 ounces a week of low-mercury fish. Read: Fish and omega-3s: food or fish oil capsules? →

Salmon, sardines, anchovies, trout, shrimp, cod, pollock, tilapia and canned light tuna are among the FDA’s "best choices". Read: Fish and omega-3s: food or fish oil capsules? →

The RDA is 600 IU a day for adults up to 70 and 800 IU for those over 70. The upper limit for adults is 4,000 IU a day. Read: Vitamin D: who really needs supplements? →

The USPSTF found insufficient evidence to recommend routine screening in adults without symptoms. Testing makes sense when there are risk factors. Read: Vitamin D: who really needs supplements? →

The recommended dietary allowance is 2.4 micrograms a day for adults, 2.6 during pregnancy and 2.8 during breastfeeding. Read: Vitamin B12: what to know if you eat few animal foods →

Not reliably. Many contain inactive B12 analogs that do not meet your needs. Read: Vitamin B12: what to know if you eat few animal foods →

An 8-ounce cup of brewed coffee has about 80 to 100 mg. Large coffee-shop drinks can contain 300 mg or more. Read: Coffee: benefits, limits and who should cut back →

Many studies found similar associations for decaf, suggesting that compounds other than caffeine play a role. Read: Coffee: benefits, limits and who should cut back →

Yes. Since 2015 they no longer set a specific daily limit of 300 mg, but they advise eating as little dietary cholesterol as possible within a healthy eating pattern. Read: Eggs and cholesterol: how many is OK? →

Egg whites contain protein without cholesterol. Whole eggs also provide nutrients such as choline and lutein. For most people, a whole egg a day is fine. Read: Eggs and cholesterol: how many is OK? →

Mainly to help people meet calcium and vitamin D targets. Critics point out that the evidence for fracture prevention in adults is weak and that calcium can come from other foods. Read: Milk and dairy: how much do adults really need? →

Fortified soy milk is closest nutritionally to cow’s milk. Many other plant milks are low in protein; choose unsweetened, fortified versions. Read: Milk and dairy: how much do adults really need? →

No. It is very high in saturated fat and raises LDL cholesterol. The American Heart Association advises against it. Read: Dietary fats: olive oil, butter and your heart →

The Dietary Guidelines recommend less than 10% of calories; the AHA suggests about 5% to 6% for people who need to lower LDL cholesterol. Read: Dietary fats: olive oil, butter and your heart →

Since the FDA’s determination took full effect, partially hydrogenated oils can no longer be added to foods in the U.S. Small amounts occur naturally in meat and dairy, and products labeled "0 g trans fat" can contain up to 0.5 g per serving. Read: Trans fats: the most harmful type of fat →

Most U.S. margarines and spreads today are made without partially hydrogenated oils. Check the ingredient list. Read: Trans fats: the most harmful type of fat →

The Dietary Guidelines for Americans recommend about 2 cups of fruit a day for a 2,000-calorie diet, mostly as whole fruit. Read: Myth or fact: fruit is bad for you because of its sugar →

In moderation. They are concentrated, so a small handful equals a whole piece of fresh fruit. Choose ones without added sugar. Read: Myth or fact: fruit is bad for you because of its sugar →

Not exactly. Some fermented foods contain live microbes, but the types and amounts vary and are rarely listed. Probiotic supplements contain specific strains in defined doses. Read: Fermented foods and the gut microbiome: yogurt, kefir, sauerkraut →

Shelf-stable sauerkraut is usually pasteurized, which kills the live microbes. Look for refrigerated products labeled as containing live cultures. Read: Fermented foods and the gut microbiome: yogurt, kefir, sauerkraut →

There is no good evidence that it does. Weight loss with time-restricted eating comes mainly from eating less overall. Read: Intermittent fasting: does it work better than a regular diet? →

A meta-analysis found that skipping breakfast does not cause weight gain; what matters is the total amount and quality of food. Read: Intermittent fasting: does it work better than a regular diet? →

Yes. Children have different needs, and school breakfast programs are linked to better nutrition and concentration. This fact check is about adult weight loss. Read: Myth or fact: breakfast is the most important meal for weight loss →

Whole grains, fruit and a source of protein: oatmeal with berries and nuts, whole-grain toast with peanut butter, or plain yogurt with fruit. Read: Myth or fact: breakfast is the most important meal for weight loss →

No. It is a balanced eating pattern that suits most adults, and the American Heart Association and U.S. News rankings routinely place it among the healthiest diets. Read: The DASH diet: an eating plan for healthy blood pressure →

No. DASH includes poultry and fish and limits red meat and sweets. Read: The DASH diet: an eating plan for healthy blood pressure →

A small amount in food is safe for most people. Drinking undiluted vinegar is not a good idea: it is acidic and damages enamel and mucous membranes. Read: Myth or fact: apple cider vinegar helps you lose weight →

Gummies add sugar and have even less evidence behind them. They are not a weight-loss tool. Read: Myth or fact: apple cider vinegar helps you lose weight →

Yes, but avoid reusing oil many times and heating it until it smokes. Olive oil and canola oil are good everyday choices. Read: Myth or fact: seed oils like canola and soybean oil are toxic →

No. They are rich in saturated fat, and replacing saturated fat with unsaturated fat is linked to lower heart disease risk. Read: Myth or fact: seed oils like canola and soybean oil are toxic →

Even on a well-run farm, bacteria can get into milk during milking, and a healthy-looking animal can carry germs. Read: Myth or fact: raw (unpasteurized) milk is healthier →

The FDA and CDC have warned that H5N1 avian influenza has been detected in raw milk from infected dairy herds; pasteurization inactivates the virus. Read: Myth or fact: raw (unpasteurized) milk is healthier →

They often cut out sweets, fast food and alcohol, which improves how anyone feels. Expectation and self-selection also play a role: people for whom the diet worked are more likely to answer surveys. Read: Myth or fact: the carnivore diet is the healthiest diet →

A ketogenic diet can include vegetables, nuts and oils. Carnivore is an extreme version with no plants. Both are worth discussing with a doctor. Read: Myth or fact: the carnivore diet is the healthiest diet →

You can, if you understand that rises after meals are normal. But a sensor can create unnecessary anxiety and food restriction. Lab tests ordered by your doctor are more reliable for assessing diabetes risk. Read: Myth or fact: every blood sugar spike after eating is harmful →

Fiber and protein do blunt the rise in glucose. It is a fine habit, but no reason to fear ordinary oatmeal or fruit. Read: Myth or fact: every blood sugar spike after eating is harmful →

Not necessarily. They are convenient, but protein from food (beans, fish, eggs, dairy, nuts) works just as well. Read: Myth or fact: you can never eat too much protein for muscle →

The RDA for adults is 0.8 g per kg of body weight a day, about 0.36 g per pound. Older adults are often advised to aim a little higher. Read: Myth or fact: you can never eat too much protein for muscle →

Activity that makes you breathe harder and raises your heart rate, but you can still talk, though not sing. Examples: brisk walking, cycling on level ground, yard work. Read: Physical activity: how much exercise do adults need? →

Yes. The 2018 Physical Activity Guidelines for Americans and the 2020 WHO guidelines dropped the old rule that activity must last at least 10 minutes. Every bit counts. Read: Physical activity: how much exercise do adults need? →

Start where you are, even with 5 to 10 minutes a day, and build up gradually. The biggest health gains happen when people go from no activity to some activity. Read: Physical activity: how much exercise do adults need? →

Faster walking has been linked to additional benefits in some studies, but total steps were the stronger predictor. Read: Do you really need 10,000 steps a day? What the research says →

It is usually traced to a 1960s Japanese pedometer marketed as "manpo-kei", which means "10,000-step meter". Read: Do you really need 10,000 steps a day? What the research says →

Standing all day has its own problems. The goal is to alternate sitting, standing and moving. Read: Sitting too much: the health risks of a desk job and how to offset them →

Every 30 to 60 minutes, stand up and move for a few minutes. Read: Sitting too much: the health risks of a desk job and how to offset them →

No. Body-weight exercises are enough to start; add resistance bands or dumbbells as you get stronger. Read: Strength training at home in 15 minutes: why and how →

Do 8 to 12 repetitions per exercise, to the point where the last few feel challenging, for 1 to 3 sets. Read: Strength training at home in 15 minutes: why and how →

About 3 miles per hour or faster for most adults, or a pace where you can talk but not sing. Read: Walking: the simplest exercise with proven benefits →

No. Benefits level off at about 6,000 to 8,000 steps a day for adults 60 and older and 8,000 to 10,000 for younger adults. Read: Walking: the simplest exercise with proven benefits →

Yes, for most people. Start gently, ideally with a physical therapist or a class designed for older adults, and progress slowly. Read: Exercise after 60: strength, balance and fall prevention →

Many Medicare Advantage plans include fitness benefits such as SilverSneakers, and physical therapy for balance problems is covered with a referral. Read: Exercise after 60: strength, balance and fall prevention →

Benefits were seen across a range of doses. Even walking is effective; more vigorous activity tends to bring larger effects. Read: Exercise and mood: how physical activity helps with depression and anxiety →

Do not stop medication on your own. Exercise can be part of treatment; discuss changes with your doctor. Read: Exercise and mood: how physical activity helps with depression and anxiety →

Walking. Start with 10 minutes a day at a comfortable pace and add 5 minutes each week. Read: How to start exercising if you have not moved in a long time →

Pick something you enjoy, schedule it, track your progress and find a partner. Read: How to start exercising if you have not moved in a long time →

Yes. In studies, the largest relative benefit is seen when people go from almost no activity to some activity. Read: Myth or fact: exercise only counts if you work out for an hour →

Light activity is linked to lower mortality too, although moderate and vigorous activity bring larger benefits per minute. Read: Myth or fact: exercise only counts if you work out for an hour →

After a warm-up, alternate 30 to 60 seconds of hard effort (fast cycling, running or stair climbing) with 1 to 2 minutes of easy movement, 4 to 6 times. Read: Short, intense workouts: HIIT and "exercise snacks" →

Any short burst of vigorous effort in daily life: running up a flight of stairs, carrying heavy groceries briskly, power-walking uphill or playing hard with kids. Read: Short, intense workouts: HIIT and "exercise snacks" →

A dynamic warm-up (leg swings, walking lunges, easy jogging) is better than long static holds right before running. Read: Stretching: benefits, myths and how to do it right →

The American College of Sports Medicine suggests holding static stretches for 10 to 30 seconds, repeated 2 to 4 times, at least 2 to 3 days a week. Read: Stretching: benefits, myths and how to do it right →

Usually not in the first weeks unless there are warning signs. The American College of Physicians advises against routine imaging for nonspecific low back pain. Read: Low back pain: why staying active beats bed rest →

For most people, no. U.S. guidelines recommend nondrug treatments first; opioids carry risks of dependence and overdose. Read: Low back pain: why staying active beats bed rest →

Gentle hatha or restorative yoga classes are good starting points. Avoid hot yoga at first. Read: Yoga: what is proven for mood and back pain →

Most studies used sessions of 60 to 90 minutes once or twice a week for 8 to 12 weeks. Read: Yoga: what is proven for mood and back pain →

Combine modes: drive or take transit part of the way and walk or bike the rest. Read: Biking and walking to work: active commuting and health →

Yes. E-bike riders still get moderate activity, and they tend to ride more often and farther. Read: Biking and walking to work: active commuting and health →

Yes. The CDC-recognized National Diabetes Prevention Program is offered in person and online across the U.S., and Medicare covers it for eligible beneficiaries. Read: Exercise and type 2 diabetes: prevention and control →

Yes. Muscle is a major site of glucose uptake, and resistance training improves glucose control in people with type 2 diabetes. Read: Exercise and type 2 diabetes: prevention and control →

Yes, for most women. Start gradually with walking or swimming and build up. Read: Exercise during pregnancy: safe and beneficial →

Contact sports, activities with a high risk of falling, scuba diving and exercise in extreme heat. After the first trimester, avoid long periods lying flat on your back. Read: Exercise during pregnancy: safe and beneficial →

The American Academy of Pediatrics recommends a family media plan rather than one fixed number for school-age kids, with screens kept out of bedrooms at night and away from meals, homework and physical activity. Read: Kids and physical activity: how much they need and how to limit screens →

Yes. All moderate and vigorous activity counts, including active play, recess, sports and walking or biking to school. Read: Kids and physical activity: how much they need and how to limit screens →

With a handheld dynamometer that you squeeze as hard as you can. Many clinics and physical therapists have one. Read: Grip strength: a simple marker of health →

Grip strength is a marker of overall strength. Full-body strength training is what matters. Read: Grip strength: a simple marker of health →

A treadmill stress test is most accurate. A rough guide: how far you can walk or run in 12 minutes, or how quickly your heart rate recovers after climbing stairs. Read: Cardiorespiratory fitness: the vital sign doctors rarely measure →

Measurable gains often appear within 6 to 12 weeks of regular aerobic exercise, especially with intervals. Read: Cardiorespiratory fitness: the vital sign doctors rarely measure →

Most benefits were seen at or above the guideline of 150 to 300 minutes of moderate activity a week, but any activity is better than none. Read: Exercise and cancer: how physical activity lowers risk →

For most people, yes, with adjustments. The American College of Sports Medicine says exercise during and after treatment is generally safe and helps with fatigue and quality of life. Read: Exercise and cancer: how physical activity lowers risk →

The Lancet Commission on dementia lists physical inactivity among modifiable risk factors. Exercise lowers risk but does not guarantee prevention. Read: Exercise and the brain: how physical activity supports memory →

Both aerobic activity and resistance training help; activities that combine movement with learning, such as dance or tai chi, may add further benefit. Read: Exercise and the brain: how physical activity supports memory →

For most people, yes. Moderate evening exercise does not harm sleep, but very intense workouts within an hour of bedtime may delay sleep for some. Read: Exercise and sleep: how physical activity helps you sleep →

Both aerobic exercise and resistance training help. Consistency matters more than type. Read: Exercise and sleep: how physical activity helps you sleep →

No. Appropriate exercise does not speed up joint damage and usually reduces pain. Some discomfort during exercise is acceptable if it settles within 24 hours. Read: Knee osteoarthritis: exercise is the foundation of treatment →

Yes. Each pound of weight lost reduces the load on the knee by several pounds with every step, and guidelines recommend weight loss for people with overweight. Read: Knee osteoarthritis: exercise is the foundation of treatment →

Studies typically started within about 15 to 30 minutes after the meal, when blood sugar begins to rise. Read: Walking after meals: an easy way to lower blood sugar →

No. Even 2 to 5 minutes of light walking interrupting sitting lowered post-meal glucose in studies. Read: Walking after meals: an easy way to lower blood sugar →

Total weekly activity matters most for mortality. Spreading it out may lower injury risk and help with blood sugar, mood and sleep. Read: "Weekend warriors": is exercising only on weekends good for you? →

Warm up, build up gradually and add a short strength session or walks on weekdays. Read: "Weekend warriors": is exercising only on weekends good for you? →

Supervised, progressive strength training was safe in trials, but technique matters. Start with a physical therapist or qualified trainer. Read: Strong bones: exercises to prevent osteoporosis →

Resistance training (squats, deadlifts, overhead presses), impact exercise such as jumping or stair climbing, and balance training such as tai chi. Read: Strong bones: exercises to prevent osteoporosis →

Let thirst and urine color guide you: pale yellow usually means you are drinking enough. Older adults should drink on a schedule because thirst weakens with age. If your doctor limits your fluids, follow their advice. Read: Extreme heat and health: how to avoid overheating →

In moderate heat, yes, especially if you wet your skin. In extreme heat a fan alone will not cool you enough; find an air-conditioned space such as a cooling center or library. Read: Extreme heat and health: how to avoid overheating →

Yes, but shorter, slower and in the cooler hours, with water nearby. Stop if you feel dizzy, nauseated or have a bad headache. Read: Extreme heat and health: how to avoid overheating →

No. Strong core muscles help posture and lower the risk of back pain. They just are not a way to lose fat specifically from your belly. Read: Myth or fact: ab exercises burn belly fat →

Regular aerobic exercise, strength training, fewer sugary drinks and ultra-processed foods, enough sleep and less alcohol. Read: Myth or fact: ab exercises burn belly fat →

At least 7 hours on a regular basis. The recommended range is 7 to 9 hours for ages 18 to 64 and 7 to 8 hours for 65 and older. Read: Sleep: how much do adults need and why it matters for health →

Extra weekend sleep partly makes up for a sleep debt, but big shifts in your schedule disrupt your body clock. It is better to keep a similar wake-up time every day. Read: Sleep: how much do adults need and why it matters for health →

Long sleep is linked to higher mortality in studies, but probably because it is often a sign of illness, depression or poor-quality sleep. If you regularly sleep long and still do not feel rested, talk to your doctor. Read: Sleep: how much do adults need and why it matters for health →

About 30 to 60 minutes is enough for most people. Consistency matters more than length. Read: A bedtime routine for better sleep: what really helps →

Reading a printed book in dim light is fine for most people. If you have insomnia, CBT-I usually recommends reading in another room until sleepy. Read: A bedtime routine for better sleep: what really helps →

Decaf contains a small amount of caffeine (usually 2 to 15 mg per cup), which is unlikely to matter for most people. Read: Caffeine and sleep: how many hours before bed to stop →

Studies show caffeine can reduce deep sleep and total sleep even when you do not notice trouble falling asleep. Read: Caffeine and sleep: how many hours before bed to stop →

Try to keep your usual wake time, or no more than an hour later, and take a short nap in the early afternoon if needed. Read: Sleeping through stressful times: how to recover when nights are restless →

Short-term use under a doctor’s guidance may be appropriate, but they carry risks and do not address the cause. CBT-I has stronger long-term evidence. Read: Sleeping through stressful times: how to recover when nights are restless →

Usually 4 to 8 weekly sessions. Many people notice improvement within a few weeks. Read: Insomnia: what CBT-I is and why it is first-line treatment →

The U.S. Department of Veterans Affairs offers a free app called CBT-i Coach, designed to be used alongside therapy but available to anyone. Read: Insomnia: what CBT-I is and why it is first-line treatment →

People with insomnia are usually advised to avoid naps, because they reduce sleep pressure at night. Read: Napping: how long to nap for real benefits →

Drinking a cup of coffee right before a 15- to 20-minute nap, so the caffeine kicks in as you wake. Some studies suggest it boosts alertness, but avoid it late in the day. Read: Napping: how long to nap for real benefits →

No. Many people snore without apnea. But loud snoring with pauses, gasping and daytime sleepiness should be checked. Read: Snoring and sleep apnea: when it is dangerous →

With a sleep study, either overnight in a sleep lab or with a home sleep apnea test that your doctor orders. Read: Snoring and sleep apnea: when it is dangerous →

In the Finnish study, even a low dose reduced recovery measured by heart rate variability, although the effect was smaller than with more drinks. Read: Alcohol and sleep: why a nightcap keeps you from resting well →

Effects depend on the amount. Many sleep experts suggest finishing alcohol at least 3 to 4 hours before bed, and less is better. Read: Alcohol and sleep: why a nightcap keeps you from resting well →

It does not usually cause dependence like some sleeping pills, but that does not mean it should be taken long term without a reason. Read: Myth or fact: melatonin is a safe, strong sleep aid →

In the U.S. it is regulated as a dietary supplement, so the FDA does not check its dose or purity before sale. In many other countries it requires a prescription. Read: Myth or fact: melatonin is a safe, strong sleep aid →

Sleep alone is not a weight-loss method, but in a trial, longer sleep reduced calorie intake without other changes. Read: Sleep and weight: how sleep loss affects appetite →

Sleep loss increases hunger hormones and makes high-calorie foods more appealing. Read: Sleep and weight: how sleep loss affects appetite →

According to CDC surveys, about three quarters of U.S. high school students sleep less than 8 hours on school nights. Read: Teen sleep: why teens need more and fall asleep later →

Many families find it helps to charge phones outside the bedroom overnight. Agree on rules together. Read: Teen sleep: why teens need more and fall asleep later →

It makes sense to get a good night’s sleep in the days before and after vaccination, though the vaccine still works if you have not. Read: Sleep and immunity: why short sleep raises your risk of colds →

Yes. Rest and extra sleep support recovery. Read: Sleep and immunity: why short sleep raises your risk of colds →

Your genetic tendency stays, but light exposure, regular wake times and meal timing can shift your body clock by an hour or two. Read: Early birds and night owls: chronotype and social jet lag →

Body clocks shift later in adolescence. That is one reason the American Academy of Pediatrics recommends school start times of 8:30 a.m. or later. Read: Early birds and night owls: chronotype and social jet lag →

For most people, yes: go to bed as soon as possible after getting home, in a dark, quiet room. Read: Night shifts: how to protect your health on shift work →

Drowsy driving is dangerous. If you are very sleepy, take a short nap before driving or use other transportation. Read: Night shifts: how to protect your health on shift work →

Reviewing material before a full night’s sleep can help consolidation, as long as it does not cut your sleep short. Read: Sleep and memory: how the brain locks in learning overnight →

Rarely. Sleep deprivation impairs attention, working memory and recall the next day. Read: Sleep and memory: how the brain locks in learning overnight →

It reduces blue light somewhat, but brightness and the stimulating content still matter. Dimming screens and stopping use before bed helps more. Read: Light and your body clock: how to reset your sleep schedule →

Yes. Outdoor light on a cloudy day is still much brighter than typical indoor lighting. Read: Light and your body clock: how to reset your sleep schedule →

Not much less. Recommendations are 7 to 8 hours for adults 65 and older, compared with 7 to 9 for younger adults. Read: How sleep changes with age and what to do about it →

A meta-analysis found that the risks, such as falls and memory problems, often outweigh the small benefits. CBT-I is preferred. Read: How sleep changes with age and what to do about it →

Not necessarily. Brief awakenings between sleep cycles are normal; they only matter if you cannot fall back asleep and feel tired during the day. Read: Waking up at night: what is normal and what is not →

No. Clock-watching increases anxiety. Turn the clock away from the bed. Read: Waking up at night: what is normal and what is not →

Yes. In 2022 the American Heart Association added sleep duration to its "Life’s Essential 8" checklist for cardiovascular health. Read: Sleep and your heart: how sleep duration is linked to heart attack and stroke →

A short nap is fine, but it does not replace enough nighttime sleep. Read: Sleep and your heart: how sleep duration is linked to heart attack and stroke →

Most trials used CBT for insomnia, delivered in person or digitally. Read: Better sleep improves mental health: evidence from 65 trials →

Often both at the same time. Treating insomnia can make depression treatment more effective; discuss it with your clinician. Read: Better sleep improves mental health: evidence from 65 trials →

Improving sleep supports better glucose control, and treating sleep apnea may help, but sleep works best together with diet and exercise. Read: Sleep and type 2 diabetes: how short sleep raises risk →

Adults should get at least 7 hours on a regular basis. Read: Sleep and type 2 diabetes: how short sleep raises risk →

Many sleep experts suggest about 60 to 67°F (15.6 to 19.4°C), but the right temperature varies; what matters is feeling comfortably cool. Read: Bedroom temperature: how heat and cold affect sleep →

It draws heat to the skin, and as you cool afterward, the drop in core temperature can help you fall asleep. Read: Bedroom temperature: how heat and cold affect sleep →

An extra hour is fine. Large shifts in your schedule can disrupt your body clock and make Monday mornings harder. Read: Myth or fact: you can catch up on sleep over the weekend →

Go to bed 15 to 30 minutes earlier for several weeks and keep a consistent wake time. Read: Myth or fact: you can catch up on sleep over the weekend →

Caffeine can help briefly, but it does not replace sleep. A 15- to 20-minute nap plus coffee is a short-term fix only. Read: Drowsy driving: more dangerous than you think →

Frequent yawning, heavy eyelids, drifting out of your lane, missing exits and not remembering the last few miles. Read: Drowsy driving: more dangerous than you think →

Most people sleep best in a cool room. On hot nights, the goal is to lower the temperature as much as possible with air conditioning, ventilation and shade. Read: Sleeping in the heat: how to rest on hot nights →

Yes. Avoid pointing it directly at your face all night and watch for dryness. Read: Sleeping in the heat: how to rest on hot nights →

Sleeping pills do not fix the cause and can impair temperature regulation. Cool the bedroom and adjust your routine first. Read: Sleeping in the heat: how to rest on hot nights →

No. Any fuel-burning device in a closed room while you sleep can cause carbon monoxide poisoning without waking you. Turn it off before sleep. Read: Sleeping in a cold home during a winter power outage →

Dress the baby in several thin layers and use an age-appropriate wearable blanket or sleep sack. Never put pillows, loose blankets or hot water bottles in an infant’s sleep space. Read: Sleeping in a cold home during a winter power outage →

No. It makes you feel warm but widens blood vessels in the skin, so the body loses heat faster. Read: Sleeping in a cold home during a winter power outage →

During acute stress, temporarily sharing a room or bed can comfort a child. Later, move back gradually, for example by sitting nearby while they fall asleep. Read: Helping children sleep after frightening events and emergencies →

Briefly, honestly and at their level: "We are safe, and I am here." Do not promise what you cannot guarantee, but focus on what you are doing to keep them safe. Read: Helping children sleep after frightening events and emergencies →

Only after talking to your pediatrician. Start with the routine and schedule. Read: Helping children sleep after frightening events and emergencies →

The expectation effect is possible. If you snore, first rule out sleep apnea; taping can mask the problem. Read: Myth or fact: mouth taping improves sleep →

See an ENT doctor: a deviated septum, nasal polyps or allergic rhinitis can be the cause, and they are treatable. Read: Myth or fact: mouth taping improves sleep →

Usually tart cherry juice, magnesium powder and sparkling water. Each ingredient has weak evidence, and the ritual and expectation may matter more than the drink. Read: Myth or fact: magnesium is the best remedy for insomnia →

Nuts, seeds, beans, whole grains, leafy greens and dark chocolate. Read: Myth or fact: magnesium is the best remedy for insomnia →

No. Short-term stress mobilizes resources and boosts focus and energy. Harm comes when tension lasts a long time and there is no time to recover. Read: Stress and health: how tension affects the body and what helps →

Slow breathing, a short walk or talking to someone you trust. For long-term benefit, regular practices matter: activity, sleep, support and mindfulness techniques. Read: Stress and health: how tension affects the body and what helps →

A systematic review in JAMA Internal Medicine found moderate-quality evidence that mindfulness meditation programs reduce anxiety, depression and pain. It is not a magic cure, but it is a useful tool. Read: Stress and health: how tension affects the body and what helps →

Even 5 minutes a day helped in studies. Short sessions several times a day also work. Read: Breathing exercises for stress: what works according to research →

Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. It is used by some military and first-responder programs, though research is limited. Read: Breathing exercises for stress: what works according to research →

Endless scrolling through negative news is linked to more anxiety and worse mood. Set limits and turn off alerts. Read: News and anxiety: how to stay informed without burning out →

There is no exact number. Many experts suggest checking a couple of times a day from reliable sources rather than constantly. Read: News and anxiety: how to stay informed without burning out →

Yes. Parks, trees along streets, waterfronts and gardens all count as nature in these studies. Read: Nature as medicine: how much time outdoors you need →

Even views of greenery, indoor plants or nature sounds may help a little, though being outdoors is best. Read: Nature as medicine: how much time outdoors you need →

No, but apps and free guided recordings can help beginners. Many health plans and employers offer them. Read: Mindfulness: what it is and how to start →

Mindfulness-Based Stress Reduction is an 8-week group program developed by Jon Kabat-Zinn at the University of Massachusetts in 1979. Read: Mindfulness: what it is and how to start →

No, but they overlap. Burnout is tied to work; depression affects all areas of life. A doctor can help tell them apart. Read: Burnout: signs, health effects and what helps →

Often, yes, especially if workload and control can be adjusted. Sometimes a change of role or employer is needed. Read: Burnout: signs, health effects and what helps →

Rarely, intense emotional stress can trigger takotsubo ("broken heart") syndrome or a heart attack in people at risk. Read: Stress and your heart: how psychological strain affects cardiovascular health →

Stress management in cardiac rehabilitation has been linked to better outcomes, and it improves quality of life. Read: Stress and your heart: how psychological strain affects cardiovascular health →

In the classic study, once a week worked. Some research suggests that writing too often can make the practice feel like a chore. Read: Gratitude and well-being: what is proven and what is overhyped →

Writing and delivering a gratitude letter boosted happiness in some studies, especially in the short term. Read: Gratitude and well-being: what is proven and what is overhyped →

Seeing stress as a sign that your body is gearing up to meet a challenge may help. But it is still important to reduce chronic stressors and recover. Read: Myth or fact: stress is always bad for you →

Short-term stress tied to a meaningful challenge, followed by recovery, such as a performance, a deadline or exercise. Read: Myth or fact: stress is always bad for you →

It rarely provides detachment or mastery and often keeps you thinking about work or stressful news. Read: Rest that really restores you: four ingredients of recovery →

Create a shutdown ritual: close the laptop, change clothes, take a walk to mark the end of the workday. Read: Rest that really restores you: four ingredients of recovery →

Stress is usually a response to a specific pressure; anxiety can persist without a clear trigger and involves worry about the future. Read: Anxiety: when it is normal and when it is a disorder →

They work quickly but carry risks of dependence, falls and memory problems. Guidelines generally prefer CBT and SSRIs/SNRIs for long-term treatment. Read: Anxiety: when it is normal and when it is a disorder →

No. Resilience is not a fixed trait; seeking help is part of recovering. Read: Resilience after trauma: most people recover →

Routine single-session debriefing is not recommended. Practical support and checking in over time work better, with treatment for those who develop lasting symptoms. Read: Resilience after trauma: most people recover →

Daily practice for a few weeks helps you learn to relax faster; later, a shortened version can be used anywhere. Read: Progressive muscle relaxation: a simple technique for anxiety →

Many free guided recordings are available, including from university health services and the VA. Read: Progressive muscle relaxation: a simple technique for anxiety →

No. You can destroy it afterward. The benefit comes from the writing itself. Read: Expressive writing: how writing about your feelings helps →

No. Gratitude journaling focuses on positive things; a meta-analysis found only small effects on anxiety and depression. Read: Expressive writing: how writing about your feelings helps →

Slower music without lyrics is often used in studies, but personal preference matters most. Read: Music and stress: what meta-analyses show →

Making music, including singing in a group, showed benefits too, and group singing adds social connection. Read: Music and stress: what meta-analyses show →

Partly. Studies estimate about a quarter of the variation is inherited; the rest is shaped by experience and can change. Read: Optimism and health: what studies show →

Writing for 15 minutes about your life going as well as it could in the future. Studies show it boosts optimism in the short term. Read: Optimism and health: what studies show →

Emotional support (listening), practical help (a ride, a meal), information and simply companionship. Read: Social support as a buffer against stress →

Support groups, faith communities, volunteering and online communities can all provide support. Read: Social support as a buffer against stress →

No. Comfortable clothes and flat shoes are enough. Read: Tai chi: gentle movement for body and mind →

Community centers, senior centers, YMCAs and hospitals often offer tai chi, including the evidence-based "Tai Ji Quan: Moving for Better Balance" program. Read: Tai chi: gentle movement for body and mind →

High standards can be healthy. The problem is self-worth that depends on flawless performance and harsh self-criticism. Read: Perfectionism: when striving for perfect hurts →

Try "good enough" on low-stakes tasks, set time limits and notice that small mistakes rarely have big consequences. Read: Perfectionism: when striving for perfect hurts →

Research suggests the opposite: self-compassionate people are more likely to learn from mistakes and try again. Read: Self-compassion: how to treat yourself with kindness →

Self-esteem depends on evaluating yourself positively; self-compassion is kindness toward yourself regardless of success or failure. Read: Self-compassion: how to treat yourself with kindness →

No. People grieve differently. The "five stages" are not a fixed sequence; many people move back and forth. Read: Grief and loss: what is normal and when to seek help →

Since 2022, the DSM-5-TR includes prolonged grief disorder when intense grief persists at least 12 months after a loss (6 months for children) and impairs daily life. Read: Grief and loss: what is normal and when to seek help →

HRV varies widely with age, fitness and the device used. Compare your own trends over time rather than with others. Read: HRV biofeedback: what heart rate variability training is and whether it works →

No. Breathing slowly at about 6 breaths a minute is the active ingredient; a device just shows feedback. Read: HRV biofeedback: what heart rate variability training is and whether it works →

Ask your doctor or health plan; many offer digital CBT programs. The VA and university clinics also offer free resources. Read: CBT self-help: does it work without a therapist? →

In a 2023 randomized trial, an 8-week mindfulness-based stress reduction program was as effective as the antidepressant escitalopram for anxiety disorders. Read: CBT self-help: does it work without a therapist? →

Probably both. Long hours raise stress and leave less time for sleep, activity and medical care. Read: Long working hours and heart health →

Protect sleep, take short breaks, move during the day and keep at least one full day off a week when possible. Read: Long working hours and heart health →

For healthy people, a short cool shower is usually safe. Start with warm water and gradually lower the temperature. Read: Myth or fact: ice baths and cold showers cure stress →

It may reduce muscle soreness, but if your goal is building muscle, avoid regular ice baths right after strength training. Read: Myth or fact: ice baths and cold showers cure stress →

Not without talking to your doctor: interactions and added sedation are possible. Read: Myth or fact: ashwagandha is a safe, natural stress remedy →

Dietary supplements do not need FDA approval for safety or effectiveness before they are sold, and quality varies. Look for third-party testing seals. Read: Myth or fact: ashwagandha is a safe, natural stress remedy →

Yes. Research shows benefits from quitting at any age. People who quit at 45 to 54 gained about 6 years of life, and those who quit before 40 gained about 9 to 10 years. Read: Tobacco, alcohol and addiction: a guide to the risky substances pillar →

Newer studies that better account for bias do not support a protective effect of moderate drinking. The WHO states that no level of alcohol use is safe for health, and the U.S. Surgeon General has highlighted the link between alcohol and cancer. Read: Tobacco, alcohol and addiction: a guide to the risky substances pillar →

They are not safe, although they are probably less harmful than cigarettes. People who do not smoke should not start. If you want to use them to quit smoking, talk to your doctor. Read: Tobacco, alcohol and addiction: a guide to the risky substances pillar →

Each craving usually passes within 5 to 10 minutes. Physical withdrawal peaks in the first few days and eases over 2 to 4 weeks. Read: How to quit smoking: the methods with the best evidence →

Both can work. Setting a quit date and using medication and support gives the best odds. Read: How to quit smoking: the methods with the best evidence →

14 grams of pure alcohol: 12 oz of regular beer (5%), 5 oz of wine (12%) or 1.5 oz of 80-proof spirits. Read: Is any amount of alcohol safe? The myth of the healthy glass of wine →

Adults who drink should limit intake to 2 drinks or fewer a day for men and 1 or fewer for women, and drinking less is better for health than drinking more. Read: Is any amount of alcohol safe? The myth of the healthy glass of wine →

No. The FDA has authorized some e-cigarette products for sale but has not approved any as a smoking-cessation aid. Approved options include nicotine patches, gum, lozenges, varenicline and bupropion. Read: E-cigarettes and vaping: what we know about harms and benefits →

For adults who would otherwise keep smoking, probably yes. But "safer" is not "safe", and dual use (smoking and vaping) brings little benefit. Read: E-cigarettes and vaping: what we know about harms and benefits →

Yes. E-cigarette aerosol contains nicotine and other chemicals, so it is best not to vape around others, especially children. Read: Secondhand smoke: the harm to others and to children →

Residue from tobacco smoke that clings to surfaces, clothes and dust and can be inhaled or ingested, especially by small children. Read: Secondhand smoke: the harm to others and to children →

No. Beer, wine and spirits all contain ethanol, which is what causes the harm. Read: Alcohol and cancer: what the labels do not tell you →

Yes. In January 2025, the Surgeon General issued an advisory on alcohol and cancer risk and called for updated health warning labels on alcoholic drinks. Read: Alcohol and cancer: what the labels do not tell you →

Yes. In 2023 the Surgeon General issued an advisory on social media and youth mental health, calling for more research, safety standards and family media plans. Read: Smartphones and social media: when a habit becomes an addiction →

There is no exact number. Watch for signs of loss of control, such as using your phone longer than intended or feeling anxious without it. Read: Smartphones and social media: when a habit becomes an addiction →

From about 80 mg in a small can to 300 mg or more in some 16-oz cans. Check the label. Read: Energy drinks: how much caffeine is safe and who should avoid them →

No. Sports drinks contain sugar and electrolytes but usually no caffeine. Neither is needed by most kids. Read: Energy drinks: how much caffeine is safe and who should avoid them →

No. The FDA authorized marketing of one heated tobacco system with a "reduced exposure" claim, but it explicitly does not mean the product is safe or FDA-approved. Read: Heated tobacco products: are they safer than cigarettes? →

There is little good evidence that they help people stop using nicotine; many people end up using them alongside cigarettes. Read: Heated tobacco products: are they safer than cigarettes? →

Studies suggest blood pressure rises even with low intake, and more clearly above about 2 drinks a day. Read: Alcohol and blood pressure: what cutting back can do →

Improvements were seen within weeks in trials. Read: Alcohol and blood pressure: what cutting back can do →

Not necessarily. Many contain diphenhydramine or doxylamine, which the American Geriatrics Society advises older adults to avoid because of confusion, constipation and fall risk. Read: Sleeping pills and sedatives: risks you should know →

They carry FDA boxed warnings about complex sleep behaviors such as sleepwalking and sleep driving, which can cause serious injuries. Read: Sleeping pills and sedatives: risks you should know →

Mobile betting allows fast, frequent bets at any time, including in-game bets, which researchers link to higher risk. Read: Gambling and sports betting: when play becomes addiction →

CBT, support groups such as Gamblers Anonymous, financial counseling and, in some cases, medication. Many states fund free treatment. Read: Gambling and sports betting: when play becomes addiction →

Legal does not mean safe. Today’s products are often far more potent than in the past, which raises the risk of dependence and psychosis. Read: Cannabis: the risks, especially for teens →

No. The CDC and ACOG advise against using cannabis during pregnancy and breastfeeding. Read: Cannabis: the risks, especially for teens →

It can feel that way in the moment, but as alcohol wears off, anxiety often rebounds, and regular drinking makes anxiety worse. Read: Alcohol and depression: a vicious circle →

Many people notice better mood and sleep within a few weeks. If depression persists after a month without alcohol, seek treatment. Read: Alcohol and depression: a vicious circle →

Yes. In the study, even people who did not complete the month drank less afterward. Read: A month without alcohol: what happens to your body →

Sparkling water with fruit, kombucha, nonalcoholic beer or wine, mocktails, herbal tea. Read: A month without alcohol: what happens to your body →

It does not carry the same heart and stomach risks, but too much can cause serious liver damage. Do not exceed the label dose, and check combination products for hidden acetaminophen. Read: Over-the-counter painkillers: the risks of ibuprofen, naproxen and other NSAIDs →

Aspirin is also an NSAID but is used differently. Taking ibuprofen can interfere with aspirin’s heart-protective effect; ask your doctor about timing. Read: Over-the-counter painkillers: the risks of ibuprofen, naproxen and other NSAIDs →

Nicotine slightly raises metabolism and suppresses appetite. After quitting, appetite returns and some people replace cigarettes with snacks. Read: Weight gain after quitting smoking: what to expect and why quitting still pays off →

Strict dieting can make quitting harder. Focus on regular meals, healthy snacks and activity. Read: Weight gain after quitting smoking: what to expect and why quitting still pays off →

The CDC, the U.S. Surgeon General and ACOG all advise no alcohol during pregnancy, because no safe amount has been established. Read: Alcohol during pregnancy: no safe amount →

Because pregnancy is often not recognized for several weeks, the CDC advises avoiding alcohol when you could be pregnant. Read: Alcohol during pregnancy: no safe amount →

No. Burning herbal shisha with charcoal still produces carbon monoxide, tar and other toxins. Read: Hookah: why it is no safer than cigarettes →

The CDC notes that a typical one-hour hookah session can involve 200 puffs, compared with about 20 for a cigarette. Read: Hookah: why it is no safer than cigarettes →

Risk rises with the amount and duration. Heavy drinking for years, roughly more than 3 to 4 drinks a day for women and 4 to 5 for men, carries high risk, but there is no completely safe level. Read: Alcohol and your liver: how alcohol-related liver disease develops →

Fatty liver can reverse within weeks to months of not drinking. Cirrhosis is scarring that does not fully reverse, but stopping drinking still improves survival. Read: Alcohol and your liver: how alcohol-related liver disease develops →

Naloxone nasal spray has been available over the counter in U.S. pharmacies since 2023, and many health departments give it out free. Read: Opioid painkillers: the risks of addiction and overdose →

For most people, no. U.S. guidelines recommend nondrug treatments and non-opioid medications first. Read: Opioid painkillers: the risks of addiction and overdose →

No. Heroin is extremely harmful to the individual. Alcohol ranks highest overall mainly because it is so widely used and harms others. Read: Which drugs are most harmful? What a UK expert analysis found →

Probably in detail, especially with fentanyl, but the main conclusions about alcohol and tobacco are likely similar. Read: Which drugs are most harmful? What a UK expert analysis found →

NIAAA defines heavy drinking as more than 4 drinks on any day or more than 14 a week for men, and more than 3 on any day or more than 7 a week for women. Read: How to assess your drinking and why a short talk with a doctor helps →

A pattern that brings blood alcohol to 0.08%, typically 5 or more drinks for men or 4 or more for women within about 2 hours. Read: How to assess your drinking and why a short talk with a doctor helps →

There is no fixed number of hours. What matters is loss of control and harm to other areas of life. Read: Gaming disorder: when video games become a problem →

Usually not. Agreed limits, screen-free bedrooms at night and balancing games with sleep, school and activity work better. Read: Gaming disorder: when video games become a problem →

Keep it short and friendly: "Thanks, I’m not drinking tonight," "I’m driving," "I feel better without it." Holding a drink of your own means fewer offers. Read: Holidays without alcohol: celebrate without regrets →

For most adults, yes, but they can contain up to 0.5% alcohol and can be a trigger for people in recovery. During pregnancy, choose 0.0% products. Read: Holidays without alcohol: celebrate without regrets →

A term for heart rhythm disturbances, most often atrial fibrillation, after heavy drinking in people who usually feel healthy. Read: Holidays without alcohol: celebrate without regrets →

Social isolation means objectively having few contacts. Loneliness is the subjective feeling that your relationships are not enough. You can feel lonely among many people and not lonely while living alone. Read: Social connection and health: why relationships are a pillar of health →

A 2010 meta-analysis found that the effect of weak social ties on mortality was comparable to other well-known risk factors, including smoking and physical inactivity. These are observational data that show an association, not proof of cause. Read: Social connection and health: why relationships are a pillar of health →

Start small: regular activities with the same people, such as a club, volunteering, a sports group or a faith community, naturally build connections. Read: Social connection and health: why relationships are a pillar of health →

The Surgeon General’s 2023 advisory noted that about half of U.S. adults report measurable levels of loneliness. Read: Loneliness as a health risk: what you should know →

Yes. Approaches include building social skills, group activities, therapy that addresses negative thoughts about relationships and community programs. Read: Loneliness as a health risk: what you should know →

Studies of older adults suggest benefits from as little as a couple of hours a week. Read: Volunteering and health: how helping others affects you →

Try VolunteerMatch, AmeriCorps Seniors, local food banks, libraries, schools, hospitals and faith communities. Read: Volunteering and health: how helping others affects you →

Yes. Any meal shared regularly counts. Read: Family meals: why eating together matters for health →

Try weekend breakfasts, a snack together after school or a few set dinners each week. Read: Family meals: why eating together matters for health →

Yes. Purpose often shifts with life stages: retirement, children leaving home or illness can be times to find new sources of meaning. Read: Purpose in life and health: how meaning is linked to longevity →

No. Caring for family, helping neighbors, learning or creating can all provide purpose. Read: Purpose in life and health: how meaning is linked to longevity →

Simple words help: "I’m here," "That sounds really hard," "What do you need right now?" Avoid minimizing or giving unsolicited advice. Read: How to support someone in crisis: five principles of psychological first aid →

Directly and calmly: "Are you thinking about killing yourself?" If yes, stay with them, remove access to lethal means if you can and contact 988. Read: How to support someone in crisis: five principles of psychological first aid →

Yes: the Seventh-day Adventist community of Loma Linda, California, which emphasizes a plant-based diet, no smoking or alcohol, exercise and a weekly day of rest and community. Read: Blue Zones: lessons from the world’s longevity hotspots →

Several U.S. communities have run "Blue Zones Projects" to make healthy choices easier, though rigorous evaluations are limited. Read: Blue Zones: lessons from the world’s longevity hotspots →

No. Messaging friends and joining supportive groups can help. Passive scrolling and comparison are more linked to worse mood. Read: Social media and in-person connection: can online replace real relationships? →

Set time limits, unfollow accounts that make you feel bad and use it to plan in-person meetups. Read: Social media and in-person connection: can online replace real relationships? →

Fewer settings bring people together repeatedly and casually, like school did. Creating that regularity helps. Read: Friendship in adulthood: how many hours it takes to make a friend →

Some, but in-person time and meaningful conversation were more strongly linked to closeness. Read: Friendship in adulthood: how many hours it takes to make a friend →

No. Solitude can be restorative. The concern is unwanted isolation and loneliness. Read: Myth or fact: introverts do not need social connection →

Prefer small groups or one-on-one time, plan recovery time and focus on a few close relationships. Read: Myth or fact: introverts do not need social connection →

Being in a high-quality relationship matters more than marital status. Unhappy marriages are linked to worse health. Read: Couples and health: why relationship quality matters →

Research points to responsiveness, appreciation, constructive conflict and shared positive experiences. Read: Couples and health: why relationship quality matters →

There is less research on cats, with mixed findings. Any pet that brings companionship and routine may help. Read: Pets and health: what research says about dog ownership →

Only if you can care for it. The benefits likely come from walking, routine and companionship. Read: Pets and health: what research says about dog ownership →

Hearing loss is linked to higher risk, and treating it may help. A 2023 trial (ACHIEVE) suggested benefits for people at higher risk. Read: Loneliness, hearing loss and dementia: what you can change →

No. The Commission found risk factors matter in early life, midlife and later life. Read: Loneliness, hearing loss and dementia: what you can change →

In the experiment, even spending $5 on someone else boosted happiness. The act matters more than the amount. Read: Kindness and helping others: how it affects you →

Anything from holding a door to helping a neighbor, writing a thank-you note or donating time. Read: Kindness and helping others: how it affects you →

The meta-analysis found benefits from touch by humans and, to a lesser extent, by objects and robots. Read: Hugs and touch: what research says about the health benefits →

There is no prescription. Regular, wanted affection with people you trust is what counts. Read: Hugs and touch: what research says about the health benefits →

The benefits likely come partly from community, support and purpose, which secular groups can also provide. Read: Faith communities and health: what studies show →

The strongest associations in the study were with attending services in person. Read: Faith communities and health: what studies show →

The study looked at occasional care. Full-time custodial grandparents often face high stress and need extra support. Read: Grandparents: how caring for grandchildren is linked to longer life →

Volunteering, mentoring and helping neighbors were linked to similar benefits. Read: Grandparents: how caring for grandchildren is linked to longer life →

No. Avoiding conflict entirely can also be harmful. The goal is to disagree respectfully and repair afterward. Read: Arguments and health: how hostile conflict slows wound healing →

Staying on topic, listening, avoiding contempt and name-calling, taking breaks and making up. Read: Arguments and health: how hostile conflict slows wound healing →

Offer specific help (meals, rides, errands), keep in touch after the funeral and mention their partner by name. Read: Losing a partner: how to support yourself and others after widowhood →

Hospices, faith communities and organizations such as AARP offer grief support groups, many free. Read: Losing a partner: how to support yourself and others after widowhood →

Some U.S. health systems, Area Agencies on Aging and community health worker programs offer similar referrals, and arts and parks "prescriptions" are growing. Read: Social prescribing: when a doctor "prescribes" community →

Yes. Look for local walking groups, community gardens, libraries, senior centers and volunteer opportunities. Read: Social prescribing: when a doctor "prescribes" community →

Being able to talk to family about feelings, feeling family stood by you during hard times, enjoying community traditions, feeling a sense of belonging in high school, feeling supported by friends, having at least two non-parent adults who took a genuine interest in you, and feeling safe and protected by an adult at home. Read: Positive childhood experiences: how they protect adult mental health →

No. Positive experiences protect even alongside adverse ones. Read: Positive childhood experiences: how they protect adult mental health →

We worry about being a burden or being rejected, and we overestimate how likely others are to say no. Read: How to ask for help: we underestimate how willing others are →

Be specific and direct: "Could you help me move on Saturday morning?" rather than hinting. Read: How to ask for help: we underestimate how willing others are →

Yes. Noticing everyday efforts, like cooking or handling bills, is exactly what the research suggests. Read: Gratitude in relationships: small things that strengthen a couple →

Expressing gratitude directly to your partner is likely more powerful than writing privately. Read: Gratitude in relationships: small things that strengthen a couple →

Participants rated statements like "people around here are willing to help their neighbors" and "people in this neighborhood can be trusted". Read: Neighbors and community: how neighborhood cohesion is linked to heart health →

Introduce yourself, join a local group or attend community events; small steps add up. Read: Neighbors and community: how neighborhood cohesion is linked to heart health →

Start small: knock, introduce yourself and leave your phone number. Offer to check in during storms. Many people find it hard to ask for help first. Read: Cold weather and power outages: getting through winter together →

Water, food that needs no cooking, a few weeks of medications, flashlights, batteries, a power bank, warm clothes, sleeping bags and a paper list of phone numbers. Read: Cold weather and power outages: getting through winter together →

Warming centers, libraries, community centers, or the homes of family or neighbors with heat. Call 211 to find local resources. Read: Cold weather and power outages: getting through winter together →