# Well Day Media > Well Day Media is an evidence-based health publication built on the six pillars of lifestyle medicine: nutrition, physical activity, sleep, stress, risky substances and social connection. Every article cites peer-reviewed research. Language: English (United States). Ukrainian edition: https://wellday.media/llms.txt. Every article includes a short answer and a list of peer-reviewed sources with DOIs. Content is educational and does not replace medical advice. ## About our approach - [What is lifestyle medicine](https://wellday.media/en/lifestyle-medicine/): the six pillars (ACLM) - [Methodology](https://wellday.media/en/methodology/): how we select and verify sources - [Source library](https://wellday.media/en/sources/) - [When to see a doctor](https://wellday.media/en/when-to-see-a-doctor/) - [Glossary](https://wellday.media/en/glossary/) - [Questions and answers](https://wellday.media/en/faq/) - [Editorial policy](https://wellday.media/en/editorial-policy/) ## Collections - [Healthy aging: after 60](https://wellday.media/en/collections/healthy-aging/): Evidence-based guides for adults over 60 and their families: strength and fall prevention, sleep, nutrition, memory, loneliness, and heat and cold safety. - [For service members, veterans and their families](https://wellday.media/en/collections/military-and-veteran-families/): For service members, veterans and families: sleep and recovery, stress and trauma, alcohol, pain, supporting partners and children, and when to get help. - [After displacement: rebuilding routines](https://wellday.media/en/collections/after-displacement/): For refugees, evacuees and anyone forced to relocate: rebuilding sleep, coping with stress and loss, eating well on a budget and finding community. - [For parents of teens](https://wellday.media/en/collections/parents-of-teens/): For parents of teenagers: sleep, smartphones and social media, vaping, energy drinks, alcohol and cannabis, activity, family meals and hard conversations. ## Nutrition - [Nutrition in lifestyle medicine: a guide to whole, mostly plant-based eating](https://wellday.media/en/nutrition/whole-food-plant-based-eating-guide/): Lifestyle medicine recommends an eating pattern built on vegetables, fruits, whole grains, beans, nuts and seeds, with as few ultra-processed foods as possible. In large studies this pattern is linked to lower cardiovascular risk, and poor diet is one of the leading causes of death worldwide. - [How to build a healthy plate: a simple method for every day](https://wellday.media/en/nutrition/healthy-plate-method/): The simplest way to balance a meal is to divide your plate: fill half with vegetables and fruit, a quarter with whole grains and a quarter with protein, preferably beans, fish or nuts. The method rests on large studies linking more vegetables, fruit and whole grains to lower disease risk. - [Fiber: how much you need per day and where to get it](https://wellday.media/en/nutrition/fiber-how-much-per-day/): Adults should aim for at least 25 to 29 grams of fiber a day, and more probably brings extra benefit. Most Americans get only about 15 grams. In meta-analyses, higher intake is linked to lower risk of death, heart disease, stroke, type 2 diabetes and colorectal cancer. The best sources are beans, whole grains, vegetables, fruit and nuts. - [How to read a Nutrition Facts label: 5 things to check](https://wellday.media/en/nutrition/how-to-read-nutrition-facts-labels/): Food labels help you choose better products if you know where to look: the first ingredients, sodium, added sugars, fiber and serving size. A meta-analysis found that food labeling is linked to fewer calories and more vegetables in the diet, and front-of-package warnings help people make healthier purchases. - [Beans and legumes: an underrated source of protein and fiber](https://wellday.media/en/nutrition/beans-and-legumes/): Beans and other legumes combine plant protein, fiber, potassium and iron. A meta-analysis of randomized trials found that about one serving a day lowers LDL ("bad") cholesterol by about 5%. The EAT–Lancet Commission recommends legumes as a main protein source, and the Dietary Guidelines count them as both a vegetable and a protein food. - [Sodium and salt: how much is too much and where it hides](https://wellday.media/en/nutrition/sodium-how-much-salt/): The Dietary Guidelines for Americans recommend less than 2,300 mg of sodium a day, about one teaspoon of salt, yet the average American gets about 3,400 mg. Cutting sodium lowers blood pressure, especially in people with hypertension. In a large randomized trial, replacing regular salt with a reduced-sodium, added-potassium substitute lowered rates of stroke and death. - [Sugar and sugary drinks: what the research says](https://wellday.media/en/nutrition/sugar-and-sugary-drinks/): Sugar-sweetened beverages are the leading source of added sugar in the American diet. Meta-analyses link each daily serving to a roughly 13% to 18% higher risk of type 2 diabetes. The Dietary Guidelines advise keeping added sugars below 10% of calories; the American Heart Association suggests no more than 25 g a day for women and 36 g for men. - [Ultra-processed foods: why it pays to eat fewer of them](https://wellday.media/en/nutrition/ultra-processed-foods/): Ultra-processed foods are industrial products made from ingredients you would not usually find in a home kitchen: soda, chips, hot dogs, packaged desserts. They make up more than half of the calories Americans eat. In an NIH randomized trial, an ultra-processed diet led people to eat about 500 more calories a day. A large umbrella review linked high intake to cardiovascular death, type 2 diabetes and anxiety. - [Water: how much should you really drink?](https://wellday.media/en/nutrition/how-much-water-to-drink/): The U.S. National Academies set adequate total water intake at about 3.7 liters (125 oz) a day for men and 2.7 liters (91 oz) for women from all sources, including food, which provides about 20% to 30% of fluid. The "8 glasses a day" rule has no clear scientific basis. The simplest guide is to drink when thirsty and keep your urine pale. - [Myth or fact: you need a detox diet to cleanse your body](https://wellday.media/en/nutrition/myth-detox-diets/): No. There is no scientific evidence that detox diets remove toxins. A critical review found no randomized trials supporting them, and the existing studies were small and methodologically weak. Your body has its own cleansing system, the liver, kidneys, gut and lungs, and everyday healthy habits support it best. - [Nuts: a handful a day for your heart](https://wellday.media/en/nutrition/nuts-and-heart-health/): Eating nuts regularly is linked to lower risk of cardiovascular disease and death. A meta-analysis found that about 28 g of nuts a day, a small handful or 1 ounce, was linked to about 21% lower cardiovascular risk and 22% lower all-cause mortality. Despite being calorie-dense, nuts in moderate amounts are not linked to weight gain. - [Whole grains: oats, brown rice, barley and heart health](https://wellday.media/en/nutrition/whole-grains-and-heart-health/): Whole grains keep the bran and germ of the kernel, and with them fiber, vitamins and minerals. A meta-analysis found that 90 g of whole grains a day, about three servings, was linked to 19% lower risk of coronary heart disease and 17% lower all-cause mortality. - [Red and processed meat: what the WHO said and how much is OK](https://wellday.media/en/nutrition/red-and-processed-meat/): The International Agency for Research on Cancer (IARC) classified processed meat, such as bacon, hot dogs, ham and deli meats, as a group 1 carcinogen and red meat as group 2A, "probably carcinogenic". Each 50 g of processed meat a day is linked to about an 18% higher risk of colorectal cancer. Processed meat is also linked to higher risk of heart disease and diabetes. - [Fish and omega-3s: food or fish oil capsules?](https://wellday.media/en/nutrition/fish-and-omega-3s/): One or two servings of fish a week, especially fatty fish, are linked to lower risk of death from coronary heart disease, and the benefits outweigh the risks from contaminants. A Cochrane review found that omega-3 supplements have little or no effect on mortality and cardiovascular events. So it is better to eat fish than to rely on capsules. - [Vitamin D: who really needs supplements?](https://wellday.media/en/nutrition/vitamin-d-supplements-who-needs-them/): For most healthy adults, vitamin D supplements do not lower the risk of cancer, cardiovascular disease or fractures. That was shown by the large U.S. VITAL trial and a meta-analysis of 81 randomized trials. Supplements are needed for people with confirmed deficiency or high risk, and the dose should be discussed with a doctor. - [Vitamin B12: what to know if you eat few animal foods](https://wellday.media/en/nutrition/vitamin-b12-plant-based-diets/): Vitamin B12 comes reliably only from animal foods, fortified foods or supplements. A review of studies found that vegetarians and especially vegans are at high risk of deficiency, which can cause anemia and permanent nerve damage. People on a strictly plant-based diet need supplements or fortified foods. - [Coffee: benefits, limits and who should cut back](https://wellday.media/en/nutrition/coffee-benefits-and-limits/): An umbrella review of more than 200 meta-analyses found that moderate coffee drinking, about 3 to 4 cups a day, is more often linked to benefit than harm, including lower mortality. The exceptions are pregnancy and women at higher risk of fractures. The FDA considers up to 400 mg of caffeine a day generally safe for healthy adults. - [Eggs and cholesterol: how many is OK?](https://wellday.media/en/nutrition/eggs-and-cholesterol/): For most healthy people, moderate egg intake, up to about one a day, is not linked to higher cardiovascular risk, according to three large cohorts and a meta-analysis. Another study found that high dietary cholesterol was associated with somewhat higher risk. Moderation and overall diet quality matter more than any single food. - [Milk and dairy: how much do adults really need?](https://wellday.media/en/nutrition/milk-and-dairy-how-much/): A review in the New England Journal of Medicine concluded that advice for adults to drink three cups of milk a day is not well supported: higher intake did not prevent fractures. Dairy can be part of a healthy diet in moderate amounts, fermented dairy such as yogurt has better data, and people who avoid dairy need calcium from other sources. - [Dietary fats: olive oil, butter and your heart](https://wellday.media/en/nutrition/dietary-fats-olive-oil-butter-heart/): Replacing saturated fats (butter, lard, fatty meat) with unsaturated vegetable oils lowers cardiovascular disease risk by about 30%, according to an American Heart Association advisory. In large U.S. cohorts, consuming more than half a tablespoon of olive oil a day was linked to 19% lower mortality. - [Trans fats: the most harmful type of fat](https://wellday.media/en/nutrition/trans-fats/): Industrial trans fats form when vegetable oils are partially hydrogenated. A review in the New England Journal of Medicine found that increasing trans fat by just 2% of calories was linked to a 23% higher risk of coronary heart disease. The FDA removed partially hydrogenated oils from the U.S. food supply, but imported and older products may still contain them. - [Myth or fact: fruit is bad for you because of its sugar](https://wellday.media/en/nutrition/myth-fruit-is-bad-because-of-sugar/): Myth. Whole fruit is linked to lower, not higher, risk of type 2 diabetes and chronic disease. In three large U.S. cohorts, eating whole fruit, especially blueberries, grapes and apples, was linked to lower diabetes risk, while fruit juice was linked to higher risk. The difference lies in fiber and how quickly sugar is absorbed. - [Fermented foods and the gut microbiome: yogurt, kefir, sauerkraut](https://wellday.media/en/nutrition/fermented-foods-and-gut-microbiome/): Fermented foods such as kefir, plain yogurt, sauerkraut and kimchi may support the gut microbiome. In a 10-week randomized trial at Stanford, a diet high in fermented foods increased microbiome diversity and lowered 19 inflammatory markers. The study was small, so the findings are preliminary. - [Intermittent fasting: does it work better than a regular diet?](https://wellday.media/en/nutrition/intermittent-fasting/): Eating within a time window, such as 16:8, does not by itself beat ordinary calorie restriction. In a one-year randomized trial in the New England Journal of Medicine, weight loss was similar with and without time restriction. Another trial found no significant difference from a control group. The method may suit people who find a time window easier for controlling portions. - [Myth or fact: breakfast is the most important meal for weight loss](https://wellday.media/en/nutrition/myth-breakfast-most-important-meal/): Myth, as far as weight loss goes. A meta-analysis of 13 randomized trials found that people who ate breakfast consumed about 260 more calories a day and weighed slightly more than those who skipped it. Breakfast can be good for energy and diet quality, but it is not a required weight-loss tool. - [The DASH diet: an eating plan for healthy blood pressure](https://wellday.media/en/nutrition/dash-diet-for-blood-pressure/): DASH (Dietary Approaches to Stop Hypertension) is an eating plan rich in vegetables, fruit, whole grains, beans, nuts and low-fat dairy, with limited sodium, red meat and sweets. In an NIH-funded randomized trial, DASH lowered blood pressure by 5.5/3.0 mm Hg on average, and by 11.4/5.5 mm Hg in people with hypertension. Combined with lower sodium, the effect was even larger. - [Myth or fact: apple cider vinegar helps you lose weight](https://wellday.media/en/nutrition/myth-apple-cider-vinegar-weight-loss/): Mostly myth. A systematic review found only small, short studies with mixed results on weight and a modest effect on blood sugar. Side effects have been described: tooth enamel erosion and irritation of the esophagus and stomach. - [Myth or fact: seed oils like canola and soybean oil are toxic](https://wellday.media/en/nutrition/myth-seed-oils-are-toxic/): Myth. A meta-analysis of prospective studies linked higher intake of linoleic acid, the main fatty acid in seed oils, to lower risk of coronary heart disease. An analysis of biomarkers in 30 cohorts found similar results. A Cochrane review found no cardiovascular harm from increasing omega-6 fats. - [Myth or fact: raw (unpasteurized) milk is healthier](https://wellday.media/en/nutrition/myth-raw-milk-is-healthier/): Myth. Pasteurization does not make milk less nutritious, but it kills dangerous bacteria. In the U.S., unpasteurized dairy caused many times more outbreaks per amount consumed than pasteurized dairy. Children, pregnant women, older adults and people with weakened immunity are at greatest risk. - [Myth or fact: the carnivore diet is the healthiest diet](https://wellday.media/en/nutrition/myth-carnivore-diet/): Myth. There are no quality studies of the carnivore diet. The largest study is an online survey of followers, who reported feeling well but had very high LDL cholesterol. Meanwhile, large studies link red and processed meat to higher risk of cancer and heart disease. - [Myth or fact: every blood sugar spike after eating is harmful](https://wellday.media/en/nutrition/myth-glucose-spikes/): Mostly myth. In healthy people, blood sugar rises after a meal and quickly returns to normal; that is normal physiology. Continuous glucose monitoring in healthy adults showed glucose stays within the normal range most of the time. There is no evidence that "flattening spikes" with a sensor improves health in people without diabetes. - [Myth or fact: you can never eat too much protein for muscle](https://wellday.media/en/nutrition/myth-more-protein-more-muscle/): Myth. A meta-analysis of 49 trials found that protein combined with strength training helps build more muscle, but the benefit levels off at about 1.6 g of protein per kilogram of body weight a day (about 0.7 g per pound). Without training, extra protein does not build muscle. ## Physical Activity - [Physical activity: how much exercise do adults need?](https://wellday.media/en/movement/physical-activity-guidelines/): U.S. and WHO guidelines recommend that adults get 150 to 300 minutes of moderate or 75 to 150 minutes of vigorous activity a week, plus muscle-strengthening activity at least twice a week. The key message of the newest guidelines: some activity is better than none, and even short bouts count. - [Do you really need 10,000 steps a day? What the research says](https://wellday.media/en/movement/do-you-need-10000-steps/): The 10,000-step figure is not a scientific standard. A meta-analysis of 15 cohorts found that the risk of death drops as steps increase and levels off at about 6,000 to 8,000 steps for people 60 and older and 8,000 to 10,000 for younger adults. Benefits appear from a few thousand steps, and every extra thousand counts. - [Sitting too much: the health risks of a desk job and how to offset them](https://wellday.media/en/movement/sitting-too-much-desk-job/): Prolonged sitting is linked to higher risk of death and chronic disease even in people who sometimes exercise. A meta-analysis of more than one million people found that 60 to 75 minutes of moderate activity a day largely offsets this risk. Guidelines advise limiting sitting and replacing it with any movement. - [Strength training at home in 15 minutes: why and how](https://wellday.media/en/movement/strength-training-at-home/): Guidelines recommend muscle-strengthening activities for all major muscle groups at least twice a week. A meta-analysis linked 30 to 60 minutes of strength training a week to a 10% to 20% lower risk of death, cardiovascular disease, cancer and diabetes. You can start at home with no equipment. - [Walking: the simplest exercise with proven benefits](https://wellday.media/en/movement/walking-benefits/): Walking is available to almost everyone and needs no equipment. A meta-analysis of prospective studies linked regular walking to about 31% lower cardiovascular risk and 32% lower risk of death. Brisk walking counts as moderate activity toward the 150 minutes a week in the Physical Activity Guidelines for Americans. - [Exercise after 60: strength, balance and fall prevention](https://wellday.media/en/movement/exercise-after-60-strength-balance/): For adults over 60, exercise is about independence as well as heart health: strength and balance lower the risk of falls. A Cochrane review found that balance and functional exercise reduce falls by about 24%, and combining several types of exercise by 34%. Guidelines advise adults 65 and older to do balance and strength training at least 3 days a week. - [Exercise and mood: how physical activity helps with depression and anxiety](https://wellday.media/en/movement/exercise-for-depression-and-anxiety/): Physical activity moderately reduces symptoms of depression, anxiety and psychological distress. According to a large review of meta-analyses, the effect is comparable to psychotherapy and medication. Walking or running, yoga and strength training work best. Regular activity is also linked to a lower risk of developing depression. - [How to start exercising if you have not moved in a long time](https://wellday.media/en/movement/how-to-start-exercising-again/): The biggest benefit of exercise comes from going from inactivity to even a little activity. A pooled analysis of more than 660,000 people found that even activity below the guidelines was linked to about 20% lower risk of death, and meeting the minimum to 31% lower. You can start with 10 minutes of walking a day. - [Myth or fact: exercise only counts if you work out for an hour](https://wellday.media/en/movement/myth-workouts-must-be-an-hour/): Myth. Studies using objective activity measurements found that the risk of death drops even with small amounts of activity of any intensity, including light activity. The 2018 U.S. and 2020 WHO guidelines dropped the requirement to move for at least 10 minutes at a time: every minute counts. - [Short, intense workouts: HIIT and "exercise snacks"](https://wellday.media/en/movement/hiit-and-exercise-snacks/): High-intensity interval training (HIIT) improves cardiorespiratory fitness about twice as much as moderate training, according to a meta-analysis. A study of people who do not exercise found that even a few 1- to 2-minute bursts of vigorous daily activity, such as climbing stairs fast or walking briskly uphill, were linked to lower mortality. - [Stretching: benefits, myths and how to do it right](https://wellday.media/en/movement/stretching-benefits-and-myths/): Stretching improves range of motion, but it is not a guaranteed shield against injury. A systematic review found that short static stretches (under 60 seconds per muscle) have little effect on strength and speed, while longer holds may reduce them temporarily. A dynamic warm-up works better before exercise. - [Low back pain: why staying active beats bed rest](https://wellday.media/en/movement/exercise-for-low-back-pain/): For nonspecific low back pain, guidelines recommend staying active rather than resting in bed. A Cochrane review found that exercise therapy probably reduces pain in chronic low back pain compared with no treatment. Imaging, strong painkillers and surgery are not needed in most cases. - [Yoga: what is proven for mood and back pain](https://wellday.media/en/movement/yoga-for-mood-and-back-pain/): Yoga combines movement, breathing and focused attention. A meta-analysis found it may reduce depressive symptoms in the short term, and a Cochrane review found that yoga probably slightly reduces pain and improves function in chronic low back pain. The evidence is moderate, so yoga is best seen as a useful complement. - [Biking and walking to work: active commuting and health](https://wellday.media/en/movement/biking-and-walking-to-work/): Active commuting is the easiest way to build movement into your schedule. In a study of more than 260,000 people in the UK, those who cycled to work had 41% lower all-cause mortality and 46% lower cardiovascular disease risk. Walking to work was linked to 27% lower cardiovascular risk. - [Exercise and type 2 diabetes: prevention and control](https://wellday.media/en/movement/exercise-and-type-2-diabetes/): Lifestyle change is the most powerful tool for preventing type 2 diabetes. In the NIH-funded Diabetes Prevention Program, people with prediabetes who exercised 150 minutes a week and lost 7% of their weight were 58% less likely to develop diabetes. The American Diabetes Association recommends 150 minutes of moderate activity, strength training and breaking up sitting every 30 minutes. - [Exercise during pregnancy: safe and beneficial](https://wellday.media/en/movement/exercise-during-pregnancy/): For most pregnant women without complications, physical activity is not only safe but beneficial. ACOG and the 2019 Canadian guideline recommend at least 150 minutes of moderate activity a week spread over at least 3 days. This level of activity is linked to about 40% lower risk of gestational diabetes, preeclampsia and gestational hypertension. - [Kids and physical activity: how much they need and how to limit screens](https://wellday.media/en/movement/kids-physical-activity-and-screen-time/): U.S. and WHO guidelines recommend that children and teens aged 6 to 17 get at least 60 minutes of moderate-to-vigorous activity a day on average, including vigorous activity and muscle- and bone-strengthening exercise at least 3 days a week. Recreational screen time should be limited. - [Grip strength: a simple marker of health](https://wellday.media/en/movement/grip-strength-and-health/): Grip strength is a simple measure of overall muscle strength. In the PURE study of nearly 140,000 people in 17 countries, every 5 kg (11 lb) lower grip strength was linked to a 16% higher risk of death from any cause. Grip strength predicted mortality even better than systolic blood pressure. - [Cardiorespiratory fitness: the vital sign doctors rarely measure](https://wellday.media/en/movement/cardiorespiratory-fitness-vital-sign/): Cardiorespiratory fitness is the ability of your heart, lungs and muscles to work under sustained effort. The American Heart Association proposes treating it as a clinical vital sign alongside blood pressure. In a study of more than 120,000 people who had treadmill tests, low fitness carried a mortality risk comparable to smoking or diabetes, and no upper limit of benefit was found. - [Exercise and cancer: how physical activity lowers risk](https://wellday.media/en/movement/exercise-and-cancer-prevention/): Physical activity is linked to lower risk of many cancers. An analysis of data from 1.44 million people found that higher leisure-time activity was associated with lower risk of 13 of 26 cancer types. The review behind the U.S. Physical Activity Guidelines found strong evidence for seven cancers, and evidence that activity after diagnosis is linked to better survival for breast, colorectal and prostate cancer. - [Exercise and the brain: how physical activity supports memory](https://wellday.media/en/movement/exercise-and-brain-health-memory/): Physical activity is good for the brain. In a randomized trial, a year of regular walking increased the volume of the hippocampus, a brain region important for memory, by about 2% in older adults, while it shrank in the control group. A meta-analysis found that aerobic and strength training improve cognitive function in people over 50. - [Exercise and sleep: how physical activity helps you sleep](https://wellday.media/en/movement/exercise-and-sleep/): Regular physical activity improves sleep. A meta-analysis of 66 studies found that regular exercise has small positive effects on total sleep time and sleep efficiency and a moderate effect on sleep quality. Even a single workout slightly improves sleep the following night. - [Knee osteoarthritis: exercise is the foundation of treatment](https://wellday.media/en/movement/exercise-for-knee-osteoarthritis/): With knee osteoarthritis, exercise is the foundation of treatment, not something to avoid. A Cochrane review of 54 studies found that therapeutic exercise reduces pain and improves function, with effects lasting several months. In a randomized trial in the New England Journal of Medicine, many patients eligible for knee replacement improved substantially with a nonsurgical program. - [Walking after meals: an easy way to lower blood sugar](https://wellday.media/en/movement/walking-after-meals-blood-sugar/): A short walk after a meal helps control blood sugar. In a study of older adults with prediabetes, three 15-minute walks after each meal controlled 24-hour blood sugar as well as one 45-minute walk, and the walk after dinner did better. A review found that light walking breaks during long periods of sitting lower blood sugar and insulin after meals. - ["Weekend warriors": is exercising only on weekends good for you?](https://wellday.media/en/movement/weekend-warrior-exercise/): Yes. In a study of more than 63,000 adults, people who met the activity guidelines in 1 or 2 sessions a week had about 30% lower all-cause mortality than inactive people, close to those who were active regularly. Total activity matters most, though regular movement adds other benefits. - [Strong bones: exercises to prevent osteoporosis](https://wellday.media/en/movement/exercise-for-strong-bones-osteoporosis/): Bones get stronger under load. In the LIFTMOR randomized trial, postmenopausal women with low bone density did supervised high-intensity strength and impact training twice a week for 8 months. Their spine and hip bone density and physical function improved without serious injuries. Balance exercises also lower the risk of falls. - [Extreme heat and health: how to avoid overheating](https://wellday.media/en/movement/extreme-heat-and-health/): Heat raises the risk of heart, kidney and lung problems, not just heat stroke. The most vulnerable are people over 65, those with chronic conditions, young children, pregnant women and people who work outdoors. Cool spaces, regular drinking, wetting your skin and moving activity to the morning all help. - [Myth or fact: ab exercises burn belly fat](https://wellday.media/en/movement/myth-ab-exercises-burn-belly-fat/): Myth. In a randomized trial, 6 weeks of abdominal exercises did not reduce belly fat compared with a control group. Fat is used from the whole body, not from the spot you train. A combination of aerobic and strength exercise, diet and sleep works best. ## Sleep - [Sleep: how much do adults need and why it matters for health](https://wellday.media/en/sleep/how-much-sleep-do-adults-need/): Adults need at least 7 hours of sleep on a regular basis; for most people aged 26 to 64, 7 to 9 hours is ideal. Short sleep is linked to higher risk of death and chronic disease. For chronic insomnia, the most effective first step is cognitive behavioral therapy for insomnia (CBT-I), not sleeping pills. - [A bedtime routine for better sleep: what really helps](https://wellday.media/en/sleep/bedtime-routine-for-better-sleep/): Sleep hygiene habits, such as a regular schedule, less bright light and fewer screens in the evening, limiting caffeine and alcohol, and a comfortable bedroom, are supported by research, although each has a modest effect on its own. For example, reading on a light-emitting screen before bed slows sleep onset and suppresses melatonin. For chronic insomnia, these habits alone are not enough; CBT-I is needed. - [Caffeine and sleep: how many hours before bed to stop](https://wellday.media/en/sleep/caffeine-and-sleep-cutoff/): Caffeine shortens total sleep by about 45 minutes on average and lowers its quality. A meta-analysis recommends having a cup of coffee (about 100 mg of caffeine) at least 8 to 9 hours before bed. Even if you fall asleep easily after coffee, sleep depth and duration can suffer without you noticing. - [Sleeping through stressful times: how to recover when nights are restless](https://wellday.media/en/sleep/sleep-during-stressful-times/): Stress, disasters and anxious nights disrupt sleep, but some habits help you recover faster: a steady wake time, daylight, limiting news in the evening and brief relaxation techniques. In a large randomized trial, improving sleep with digital CBT-I also reduced anxiety and depression, showing that sleep is an important mental health resource. - [Insomnia: what CBT-I is and why it is first-line treatment](https://wellday.media/en/sleep/cbt-for-insomnia/): Cognitive behavioral therapy for insomnia (CBT-I) is the recommended first-line treatment for chronic insomnia according to the American College of Physicians and the European Sleep Research Society. It shortens the time to fall asleep and time awake at night, and the benefits last after treatment ends, unlike sleeping pills. - [Napping: how long to nap for real benefits](https://wellday.media/en/sleep/napping-how-long/): A short nap of about 10 to 20 minutes boosts alertness and concentration without leaving you groggy. Longer daytime naps can cause sleep inertia and make it harder to fall asleep at night. The best time is early afternoon, ideally before 3 p.m. - [Snoring and sleep apnea: when it is dangerous](https://wellday.media/en/sleep/snoring-and-sleep-apnea/): Obstructive sleep apnea means repeated pauses in breathing during sleep because the airway narrows. An estimated nearly one billion adults worldwide have it, and most do not know. Loud snoring, pauses in breathing noticed by a partner, daytime sleepiness and high blood pressure are reasons to see a doctor. - [Alcohol and sleep: why a nightcap keeps you from resting well](https://wellday.media/en/sleep/alcohol-and-sleep/): Alcohol helps you fall asleep faster but worsens the second half of the night: sleep becomes fragmented and REM sleep is suppressed. In a large study, even a small amount of alcohol reduced the body’s physiological recovery in the first hours of sleep, and larger amounts reduced it much more. - [Myth or fact: melatonin is a safe, strong sleep aid](https://wellday.media/en/sleep/myth-melatonin-safe-strong-sleep-aid/): Partly myth. A meta-analysis found that melatonin shortens the time to fall asleep by only about 7 minutes and lengthens sleep by about 8 minutes. In a study of supplements, actual melatonin content ranged from 83% less to 478% more than the label. Melatonin can help with jet lag and circadian rhythm disorders, but it is not a universal sleeping pill. - [Sleep and weight: how sleep loss affects appetite](https://wellday.media/en/sleep/sleep-and-weight/): Sleep loss affects appetite hormones: in an experiment, two nights of 4 hours’ sleep lowered leptin (the satiety hormone) by 18% and raised ghrelin (the hunger hormone) by 28%. Short sleep is linked to higher risk of obesity. In a randomized trial, extending sleep by about an hour reduced calorie intake by about 270 calories a day. - [Teen sleep: why teens need more and fall asleep later](https://wellday.media/en/sleep/teen-sleep/): Teens aged 13 to 18 need 8 to 10 hours of sleep. During puberty the body clock shifts later, so it is naturally hard for teens to fall asleep early. The American Academy of Pediatrics recommends that middle and high schools start no earlier than 8:30 a.m. - [Sleep and immunity: why short sleep raises your risk of colds](https://wellday.media/en/sleep/sleep-and-immunity/): Sleep supports the immune system. In an experiment in which volunteers were deliberately exposed to a cold virus, people who slept less than 6 hours were 4.2 times more likely to get sick than those who slept more than 7. In another study, sleep restriction before a flu shot reduced antibody production. - [Early birds and night owls: chronotype and social jet lag](https://wellday.media/en/sleep/chronotype-and-social-jet-lag/): Your chronotype is your body’s natural tendency toward early or late sleep. When work schedules do not match your body clock, you get "social jet lag", the gap in sleep timing between workdays and days off. It is linked to smoking, alcohol and caffeine use and higher body weight. Natural morning light helps shift the body clock earlier. - [Night shifts: how to protect your health on shift work](https://wellday.media/en/sleep/night-shift-work-and-health/): Shift and night work are linked to higher risk of accidents, type 2 diabetes, weight gain, coronary heart disease and stroke. The main causes are disruption of the body clock and lack of sleep. Planning sleep, managing light and eating well help reduce the harm. - [Sleep and memory: how the brain locks in learning overnight](https://wellday.media/en/sleep/sleep-and-memory/): Sleep plays an active role in consolidating memory. During deep slow-wave sleep the brain "replays" new memories and transfers them from temporary to long-term storage, while REM sleep is linked to skills and emotional memory. That is why pulling an all-nighter before an exam is usually less effective than studying and then sleeping well. - [Light and your body clock: how to reset your sleep schedule](https://wellday.media/en/sleep/light-and-your-body-clock/): Light is the main signal for your body clock. Morning daylight helps you fall asleep earlier and wake more easily, while bright screen light in the evening delays melatonin. After a week of camping with only natural light, participants’ body clocks shifted about 2 hours earlier. - [How sleep changes with age and what to do about it](https://wellday.media/en/sleep/how-sleep-changes-with-age/): Sleep naturally changes with age: there is less deep sleep, more nighttime awakenings and lower sleep efficiency. A meta-analysis of people aged 5 to 102 found that the biggest changes happen before age 60 and are minor after that. Adults 65 and older are advised to get 7 to 8 hours of sleep. - [Waking up at night: what is normal and what is not](https://wellday.media/en/sleep/waking-up-at-night/): Brief awakenings at night are a normal part of sleep, especially as we age. Sleep lab data from healthy adults show that time awake after falling asleep naturally increases with age. It becomes a problem when awakenings are long, frequent and cause daytime fatigue. The key is not to panic or check the clock. - [Sleep and your heart: how sleep duration is linked to heart attack and stroke](https://wellday.media/en/sleep/sleep-and-heart-health/): Sleep affects the heart. A meta-analysis of 15 prospective studies with more than 470,000 people found that short sleep was linked to a 48% higher risk of coronary heart disease and a 15% higher risk of stroke. Very long sleep was also linked to higher risk, but likely as a sign of other problems. - [Better sleep improves mental health: evidence from 65 trials](https://wellday.media/en/sleep/better-sleep-better-mental-health/): Sleep and mental health are closely linked. A meta-analysis of 65 randomized trials found that improving sleep leads to moderate reductions in depression, anxiety, stress and rumination. The more sleep improved, the more mental health improved. - [Sleep and type 2 diabetes: how short sleep raises risk](https://wellday.media/en/sleep/sleep-and-type-2-diabetes/): Short and poor sleep raise the risk of type 2 diabetes. A meta-analysis found that sleeping 5 to 6 hours or less was linked to a 28% higher risk of diabetes, and difficulty staying asleep to an 84% higher risk. In an experiment, weekend catch-up sleep did not prevent the drop in insulin sensitivity caused by short sleep during the week. - [Bedroom temperature: how heat and cold affect sleep](https://wellday.media/en/sleep/bedroom-temperature-and-sleep/): Heat and high humidity in the bedroom worsen sleep: awakenings increase and deep and REM sleep decrease. A review found that cold affects sleep less if the body is kept warm with bedding. So most people sleep best in a cool, ventilated room with a warm blanket. - [Myth or fact: you can catch up on sleep over the weekend](https://wellday.media/en/sleep/myth-catch-up-sleep-on-weekends/): Mostly myth. In an experiment, people who slept 5 hours on weeknights and slept in on weekends still had worse insulin sensitivity, snacked more in the evening and gained weight. Catch-up sleep partly reduces sleepiness but does not cancel the effects of chronic sleep loss. - [Drowsy driving: more dangerous than you think](https://wellday.media/en/sleep/drowsy-driving/): Drowsy driving causes serious crashes. In a case-control study, drivers who felt sleepy had an 8 times higher risk of an injury crash, and those who had slept less than 5 hours about 3 times higher. Coffee and an open window do not replace sleep: if you are drowsy, pull over. - [Sleeping in the heat: how to rest on hot nights](https://wellday.media/en/sleep/sleeping-in-the-heat/): Hot nights shorten sleep: a study using fitness-tracker data from more than 47,000 people found that people sleep less when nighttime temperatures are high. Older adults and women are affected most. A cool bedroom, light bedding, a cool shower before bed and a steady routine help. - [Sleeping in a cold home during a winter power outage](https://wellday.media/en/sleep/sleeping-in-the-cold-during-power-outages/): Cold is as dangerous to health as heat: it accounts for a larger share of temperature-related deaths. During a winter outage, sleep in layers with a hat and socks, under several blankets or in a sleeping bag, and share warmth. Never use a generator, gas stove, grill or camp heater indoors for heat: it can cause deadly carbon monoxide poisoning. - [Helping children sleep after frightening events and emergencies](https://wellday.media/en/sleep/helping-kids-sleep-after-scary-events/): After traumatic events, children often develop sleep problems: trouble falling asleep, nightmares and fear of sleeping alone. A predictable bedtime routine, calm explanations, a prepared safe space and an adult’s presence help. If problems last for weeks, see your pediatrician or a child psychologist. - [Myth or fact: mouth taping improves sleep](https://wellday.media/en/sleep/myth-mouth-taping-improves-sleep/): Mostly myth. A systematic review found that most studies showed no significant benefit of mouth taping for sleep or sleep apnea, and some pointed to possible risks, especially with nasal congestion. Snoring can be a sign of sleep apnea, which needs diagnosis and treatment. - [Myth or fact: magnesium is the best remedy for insomnia](https://wellday.media/en/sleep/myth-magnesium-best-for-insomnia/): Mostly myth. A meta-analysis in older adults found only 3 small trials: magnesium shortened the time to fall asleep by about 17 minutes on average, but the quality of evidence was low. For chronic insomnia, the most effective treatment is CBT-I. ## Stress - [Stress and health: how tension affects the body and what helps](https://wellday.media/en/stress/stress-and-health-guide/): Short-term stress is a normal response that helps you act. But long-lasting tension without recovery creates "allostatic load", wear and tear on body systems linked to heart disease and disrupted sleep and immunity. Mindfulness programs and breathing practices have evidence for modest reductions in anxiety and stress. - [Breathing exercises for stress: what works according to research](https://wellday.media/en/stress/breathing-exercises-for-stress/): Breathing practices are a simple way to ease tension. A meta-analysis of randomized trials found they lower self-reported stress, although the effect is small to moderate. Slow breathing at about 6 breaths per minute is linked to higher heart rate variability and relaxation, and in one trial, 5 minutes of "cyclic sighing" a day improved mood. - [News and anxiety: how to stay informed without burning out](https://wellday.media/en/stress/news-and-anxiety/): Spending hours on news about traumatic events is linked to higher acute stress: in one study, 6 or more hours of media coverage a day after a terrorist attack was linked to more stress than being at the scene. Limiting news time, choosing reliable sources and avoiding repetitive graphic videos help you stay informed without burning out. - [Nature as medicine: how much time outdoors you need](https://wellday.media/en/stress/time-in-nature/): Spending time in green spaces is linked to lower cortisol, heart rate and blood pressure. A study of nearly 20,000 people in England found that those who spent at least 120 minutes a week in nature were more likely to report good health and well-being. In an experiment, a 90-minute nature walk reduced rumination compared with an urban walk. - [Mindfulness: what it is and how to start](https://wellday.media/en/stress/mindfulness-how-to-start/): Mindfulness is the skill of deliberately paying attention to the present moment without judgment. Meta-analyses show that mindfulness programs moderately reduce stress, anxiety and depression. In a randomized trial, an 8-week MBSR program was as effective as the antidepressant escitalopram for anxiety disorders. - [Burnout: signs, health effects and what helps](https://wellday.media/en/stress/burnout-signs-and-what-helps/): The WHO defines burnout as a syndrome caused by chronic workplace stress, with three features: exhaustion, cynicism or distance from your job and reduced effectiveness. A review of prospective studies linked burnout to higher risk of coronary heart disease, type 2 diabetes, insomnia, depression and musculoskeletal pain. - [Stress and your heart: how psychological strain affects cardiovascular health](https://wellday.media/en/stress/stress-and-heart-health/): Chronic psychological stress is a recognized risk factor for cardiovascular disease. In the international INTERHEART study, permanent stress was linked to more than double the risk of heart attack. Work stress raises the risk of coronary heart disease by about 23%. Research also shows a mechanism: activity in stress-related brain regions affects inflammation in the arteries. - [Gratitude and well-being: what is proven and what is overhyped](https://wellday.media/en/stress/gratitude-and-well-being/): Gratitude practices such as writing down a few good things improve well-being in experiments. But meta-analyses show the effect is small: larger compared with no intervention and minimal compared with other positive exercises. It is a simple, safe tool, but not a substitute for treating depression or anxiety. - [Myth or fact: stress is always bad for you](https://wellday.media/en/stress/myth-stress-is-always-harmful/): Partly myth. The stress response helps you mobilize, and its harm depends on duration, recovery and probably on how you view stress. In a large U.S. study, high stress was linked to higher mortality only in people who believed stress harms their health. Experiments suggest changing your stress mindset may improve well-being, but these findings need confirmation. - [Rest that really restores you: four ingredients of recovery](https://wellday.media/en/stress/recovery-from-work-stress/): Occupational psychologists identify four ingredients of recovery after work: psychological detachment from work, relaxation, mastery (new skills or challenges) and control over your own time. Rest that includes these restores you better than passive scrolling. Nature and movement add to the effect. - [Anxiety: when it is normal and when it is a disorder](https://wellday.media/en/stress/anxiety-normal-or-disorder/): Anxiety is a normal response to threat. But when it is excessive, lasts for months and interferes with life, it may be an anxiety disorder, the most common group of mental disorders. They are very treatable: the strongest evidence is for cognitive behavioral therapy and certain antidepressants. Relaxation and mindfulness techniques help as add-ons. - [Resilience after trauma: most people recover](https://wellday.media/en/stress/resilience-after-trauma/): After loss and traumatic events, most people show resilience, keeping relatively stable functioning. A review of 54 studies found that about two thirds of people follow a resilient path, about a fifth gradually recover and about 1 in 10 develop chronic problems. Support from others and professional help for those who struggle are key. - [Progressive muscle relaxation: a simple technique for anxiety](https://wellday.media/en/stress/progressive-muscle-relaxation/): Progressive muscle relaxation is a technique in which you tense and then relax muscle groups in sequence. A meta-analysis of a decade of studies found that relaxation training produces moderate to large reductions in anxiety. The technique is simple, safe and especially helpful before bed. - [Expressive writing: how writing about your feelings helps](https://wellday.media/en/stress/expressive-writing/): Expressive writing means spending 15 to 20 minutes writing your deepest thoughts and feelings about a difficult experience over several days. A meta-analysis of 146 studies found a small but consistent positive effect on psychological and physical health. You may feel worse right after writing, but many people feel relief over time. - [Music and stress: what meta-analyses show](https://wellday.media/en/stress/music-and-stress/): Music is an easy way to ease tension. A meta-analysis of more than 100 studies found that music interventions moderately reduce psychological stress (anxiety, tension) and slightly lower physiological markers such as heart rate, blood pressure and cortisol. - [Optimism and health: what studies show](https://wellday.media/en/stress/optimism-and-health/): Optimism, the expectation that good things will happen, is linked to better health. A meta-analysis of 15 studies with more than 229,000 people found that optimists had a 35% lower risk of cardiovascular events and 14% lower all-cause mortality. The data are observational, but optimism can partly be learned. - [Social support as a buffer against stress](https://wellday.media/en/stress/social-support-as-a-stress-buffer/): Support from others softens the harmful effects of stress. A classic review proposed the "buffering hypothesis": the sense that others will help protects you from the effects of stressful events. Later research found that social relationships are linked to about 50% higher odds of survival. - [Tai chi: gentle movement for body and mind](https://wellday.media/en/stress/tai-chi/): Tai chi combines slow movements, breathing and focused attention. In a randomized trial in The BMJ, tai chi improved fibromyalgia symptoms as much as or more than aerobic exercise. Tai chi is also among the exercises that improve balance and cognitive function in older adults. - [Perfectionism: when striving for perfect hurts](https://wellday.media/en/stress/perfectionism/): Perfectionism is not just high standards but harsh self-criticism and fear of mistakes. A meta-analysis of data from more than 40,000 college students in the U.S., Canada and the UK found that perfectionism rose between 1989 and 2016, especially "socially prescribed" perfectionism, the sense that others demand perfection from you. Perfectionism is linked to anxiety and depression, and self-compassion helps. - [Self-compassion: how to treat yourself with kindness](https://wellday.media/en/stress/self-compassion/): Self-compassion is the ability to treat yourself with kindness in hard moments, recognizing that difficulties are part of being human. A meta-analysis found that higher self-compassion is strongly linked to lower depression, anxiety and stress. In a randomized trial, an 8-week program increased self-compassion and reduced depression, anxiety and stress, with effects lasting a year. - [Grief and loss: what is normal and when to seek help](https://wellday.media/en/stress/grief-and-loss/): Grief is a natural response to loss, and most people gradually adapt. But about 1 in 10 people bereaved by natural causes develop prolonged grief disorder, in which the pain does not ease and interferes with life for months. The risk is higher after sudden or violent deaths. Prolonged grief disorder responds well to treatment. - [HRV biofeedback: what heart rate variability training is and whether it works](https://wellday.media/en/stress/hrv-biofeedback/): Heart rate variability (HRV) biofeedback is slow-breathing training while watching your heart rhythm on a screen. A meta-analysis of 58 studies found it may reduce anxiety and depression and improve well-being, but the quality of many studies is limited. The core technique, breathing about 6 times a minute, can be practiced without a device. - [CBT self-help: does it work without a therapist?](https://wellday.media/en/stress/cbt-self-help/): Guided self-help, working through a CBT-based book or online program with brief support from a professional, can be as effective as face-to-face therapy for depression and anxiety disorders, according to a meta-analysis. It is an accessible option when it is hard to see a therapist. - [Long working hours and heart health](https://wellday.media/en/stress/long-working-hours-and-heart-health/): Long working hours harm the heart and blood vessels. A meta-analysis of data from more than 600,000 people found that working 55 hours a week or more was linked to a 33% higher risk of stroke and a 13% higher risk of coronary heart disease compared with a standard 35- to 40-hour week. - [Myth or fact: ice baths and cold showers cure stress](https://wellday.media/en/stress/myth-ice-baths-cure-stress/): Partly myth. A meta-analysis found that cold water immersion may briefly lower stress, but the data are limited and mixed. In a cold shower study, people took fewer sick days, though they were not sick less often. Regular ice baths after strength training may reduce muscle gains. - [Myth or fact: ashwagandha is a safe, natural stress remedy](https://wellday.media/en/stress/myth-ashwagandha-safe-natural-stress-remedy/): Partly myth. A meta-analysis of 12 small trials found that ashwagandha may lower stress and anxiety scores, but the quality of evidence is low. Cases of liver injury have also been reported. "Natural" does not mean "safe". ## Risky Substances - [Tobacco, alcohol and addiction: a guide to the risky substances pillar](https://wellday.media/en/substances/tobacco-alcohol-and-addiction-guide/): Smoking shortens life by more than 10 years on average, but quitting before age 40 reduces the excess risk of death by about 90%. On alcohol, the Global Burden of Disease analysis concluded that the level of drinking that minimizes health harm is zero. Quitting or cutting back is one of the most valuable health changes at any age. - [How to quit smoking: the methods with the best evidence](https://wellday.media/en/substances/how-to-quit-smoking/): Nicotine replacement therapy (patches, gum, lozenges) raises the chances of quitting by about 50% to 60%. According to Cochrane reviews, the most effective options are varenicline and combining a patch with a short-acting nicotine product. Combining medication with counseling gives the best results. - [Is any amount of alcohol safe? The myth of the healthy glass of wine](https://wellday.media/en/substances/is-any-amount-of-alcohol-safe/): No safe level of alcohol for health has been established. Newer studies that better account for the biases in older research do not support the idea that moderate drinking lowers mortality. The Global Burden of Disease analysis found that the level of drinking that minimizes health harm is zero, and risk rises with each additional drink. - [E-cigarettes and vaping: what we know about harms and benefits](https://wellday.media/en/substances/e-cigarettes-and-vaping/): E-cigarettes are not safe, but for adults who smoke and cannot quit another way, they are probably less harmful than cigarettes. A Cochrane review found high-certainty evidence that nicotine e-cigarettes help more people quit smoking than nicotine replacement therapy. But people who do not smoke, especially teens, should not start vaping. - [Secondhand smoke: the harm to others and to children](https://wellday.media/en/substances/secondhand-smoke/): There is no safe level of exposure to tobacco smoke. An analysis of 192 countries estimated that secondhand smoke caused about 600,000 deaths a year, more than a quarter of them children. After Helena, Montana, banned smoking in public places, hospital admissions for heart attacks fell by about 40%. - [Alcohol and cancer: what the labels do not tell you](https://wellday.media/en/substances/alcohol-and-cancer/): Alcohol is a proven carcinogen. In 2020 it was linked to about 741,000 new cancer cases worldwide, and moderate drinking (up to 20 g of alcohol a day, about 1.5 U.S. drinks) accounted for about 1 in 7 of them. A meta-analysis found that even up to one drink a day raises the risk of mouth, esophageal and breast cancer. - [Smartphones and social media: when a habit becomes an addiction](https://wellday.media/en/substances/smartphone-and-social-media-addiction/): About 1 in 4 young people shows signs of problematic smartphone use, linked to anxiety, depression and poor sleep. In experiments, limiting social media to 30 minutes a day reduced loneliness and depression, and deactivating Facebook for a month improved well-being and freed up about an hour a day. - [Energy drinks: how much caffeine is safe and who should avoid them](https://wellday.media/en/substances/energy-drinks-caffeine/): Healthy adults can safely have up to 400 mg of caffeine a day; pregnant women up to 200 to 300 mg; and teens no more than about 2.5 mg per kilogram of body weight. Energy drinks combine caffeine with sugar and other stimulants. In a randomized trial, a large energy drink raised blood pressure and changed the ECG more than a control drink with the same amount of caffeine. - [Heated tobacco products: are they safer than cigarettes?](https://wellday.media/en/substances/heated-tobacco-products/): Heated tobacco products heat tobacco instead of burning it. A systematic review found they release lower levels of some toxicants than cigarettes but higher levels than e-cigarettes, and most studies were funded by the tobacco industry. Long-term health effects are unknown, so they cannot be considered safe. - [Alcohol and blood pressure: what cutting back can do](https://wellday.media/en/substances/alcohol-and-blood-pressure/): Alcohol raises blood pressure. A meta-analysis of randomized trials found that among people who have more than two drinks a day, cutting back lowers blood pressure. In those who drank six or more drinks a day, cutting intake roughly in half lowered systolic pressure by 5.5 mm Hg and diastolic by 4 mm Hg. - [Sleeping pills and sedatives: risks you should know](https://wellday.media/en/substances/sleeping-pills-and-sedatives-risks/): Sleeping pills can help in the short term but carry significant risks. A meta-analysis of studies in adults 60 and older found that sleeping pills lengthened sleep by only about 25 minutes on average, while side effects such as memory problems, daytime drowsiness and falls were much more common. For every person helped, about two had side effects. - [Gambling and sports betting: when play becomes addiction](https://wellday.media/en/substances/gambling-and-sports-betting-addiction/): Gambling is a health risk, not just a financial one. The Lancet Public Health Commission estimated that hundreds of millions of adults worldwide gamble riskily and about 80 million have problem gambling or gambling disorder. Online casinos and sports betting apps, now legal in most U.S. states, carry especially high risk because they are available 24/7 and fast. - [Cannabis: the risks, especially for teens](https://wellday.media/en/substances/cannabis-risks-for-teens/): Cannabis is not harmless. About 1 in 10 people who use it develop addiction, and about 1 in 6 of those who start in adolescence. A meta-analysis found that cannabis use in adolescence is linked to higher risk of depression and suicidal behavior in young adulthood. - [Alcohol and depression: a vicious circle](https://wellday.media/en/substances/alcohol-and-depression/): Alcohol can relax you briefly but worsens mood over time. A review found that alcohol use disorders roughly double the risk of depression, and the evidence suggests alcohol plays a causal role in developing depression. Cutting back often improves mood. - [A month without alcohol: what happens to your body](https://wellday.media/en/substances/a-month-without-alcohol/): A month without alcohol is a simple experiment with noticeable results. In one study, moderate to heavy drinkers who stopped for a month had lower blood pressure, lower weight and better insulin sensitivity. Dry January participants were drinking less six months later, even if they did not complete the whole month. - [Over-the-counter painkillers: the risks of ibuprofen, naproxen and other NSAIDs](https://wellday.media/en/substances/otc-painkillers-nsaid-risks/): Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, naproxen and diclofenac, are sold over the counter but are not risk-free. An analysis of data from more than 440,000 people found that all NSAIDs studied were linked to higher risk of heart attack within the first week of use, especially at high doses. They can also harm the stomach and kidneys. - [Weight gain after quitting smoking: what to expect and why quitting still pays off](https://wellday.media/en/substances/weight-gain-after-quitting-smoking/): People who quit smoking gain about 9 to 11 pounds (4 to 5 kg) on average over a year, mostly in the first three months. But a study showed that even with weight gain, people who quit had about half the risk of cardiovascular disease of people who kept smoking. The benefits of quitting far outweigh a few extra pounds. - [Alcohol during pregnancy: no safe amount](https://wellday.media/en/substances/alcohol-during-pregnancy/): Alcohol during pregnancy can cause fetal alcohol spectrum disorders (FASDs), lifelong problems with development, learning and behavior. Globally, about 10% of women drink during pregnancy, and fetal alcohol syndrome, the most severe form, occurs in about 15 of every 10,000 children. No safe amount or safe time to drink during pregnancy has been established. - [Hookah: why it is no safer than cigarettes](https://wellday.media/en/substances/hookah-is-not-safer/): Hookah is often seen as "lighter" than cigarettes, but that is a myth. A meta-analysis linked hookah smoking to lung cancer, respiratory disease, low birth weight and gum disease. A hookah session lasts a long time, and the water does not remove most toxic substances. - [Alcohol and your liver: how alcohol-related liver disease develops](https://wellday.media/en/substances/alcohol-and-liver-disease/): The liver breaks down alcohol, and heavy drinking gradually damages it: from fatty liver disease to alcoholic hepatitis and cirrhosis. A U.S. study found rising prevalence of alcohol-related liver disease and deaths from it. In early stages, the liver can recover if you stop drinking. - [Opioid painkillers: the risks of addiction and overdose](https://wellday.media/en/substances/opioid-painkillers-risks/): Opioid painkillers are effective for severe acute pain but carry high risks of addiction and overdose. A review in the New England Journal of Medicine found that nonmedical use of prescription opioids is a strong risk factor for heroin use: most people who recently started using heroin had previously misused prescription opioids. - [Which drugs are most harmful? What a UK expert analysis found](https://wellday.media/en/substances/most-harmful-drugs-ranking/): In a study by UK experts, 20 drugs were rated on 16 criteria of harm to users and to others. Counting harm to society, such as violence, crashes and family breakdown, alcohol ranked as the most harmful drug, ahead of heroin and crack cocaine. Legal does not mean safe. - [How to assess your drinking and why a short talk with a doctor helps](https://wellday.media/en/substances/how-to-assess-your-drinking/): Many people do not realize their drinking is risky. The WHO developed the AUDIT test for quick self-assessment. A Cochrane review of 69 studies found that a brief conversation in primary care reduces drinking by about 20 g a week after a year, roughly one and a half U.S. drinks. - [Gaming disorder: when video games become a problem](https://wellday.media/en/substances/gaming-disorder/): Most people play video games without harm, but some develop gaming disorder: loss of control over gaming, which crowds out other activities despite negative consequences. A meta-analysis estimated its global prevalence at about 3%, higher among adolescents and males. The WHO included it in ICD-11. - [Holidays without alcohol: celebrate without regrets](https://wellday.media/en/substances/holidays-without-alcohol/): Cardiac deaths in the U.S. peak around Christmas and New Year’s, and in Sweden heart attack risk was highest on Christmas Eve. Heavy drinking can trigger heart rhythm problems. Celebrating without alcohol is entirely possible: prepare a reply to "just one drink", nonalcoholic options and plans that do not revolve around drinking. ## Social Connection - [Social connection and health: why relationships are a pillar of health](https://wellday.media/en/connection/social-connection-and-health-guide/): People with stronger social relationships had about 50% higher odds of survival over the study period than people with weaker ties. Loneliness and social isolation are linked to higher risk of death, heart disease and stroke. That is why lifestyle medicine treats relationships as a pillar of health, and why the U.S. Surgeon General issued an advisory on the epidemic of loneliness in 2023. - [Loneliness as a health risk: what you should know](https://wellday.media/en/connection/loneliness-as-a-health-risk/): Loneliness, the subjective feeling of lacking relationships, is linked to about 26% higher risk of death, and social isolation to about 29%. Poor social connection is also associated with higher risk of stroke and heart disease. Loneliness is not a diagnosis, but it deserves to be taken as seriously as other risk factors. - [Volunteering and health: how helping others affects you](https://wellday.media/en/connection/volunteering-and-health/): In observational studies, volunteering is linked to lower depression, higher life satisfaction and about 22% to 24% lower mortality. Randomized trials give less clear results, so a causal effect is not proven. Still, volunteering builds social connections and a sense of purpose, both important health resources. - [Family meals: why eating together matters for health](https://wellday.media/en/connection/family-meals/): Children and teens who eat with their family at least three times a week are more likely to have a healthy weight, eat more fruits and vegetables and less likely to have disordered eating. These associations are observational but consistent. A shared meal is also time to talk and connect. - [Purpose in life and health: how meaning is linked to longevity](https://wellday.media/en/connection/purpose-in-life-and-longevity/): People with a strong sense of purpose live longer. In a study of nearly 7,000 Americans over 50, those with the lowest sense of life purpose had more than twice the risk of death during follow-up compared with those with the highest. The link was seen across age groups. - [How to support someone in crisis: five principles of psychological first aid](https://wellday.media/en/connection/how-to-support-someone-in-crisis/): Support from loved ones is one of the most important factors in recovery after traumatic events. Experts identify five principles: a sense of safety, calm, self-efficacy, connection and hope. Research shows that asking directly about suicidal thoughts does not plant the idea and may reduce distress. - [Blue Zones: lessons from the world’s longevity hotspots](https://wellday.media/en/connection/blue-zones-longevity/): Blue Zones are regions with a high share of long-lived people: Sardinia, Okinawa, Nicoya, Ikaria and the Seventh-day Adventist community in Loma Linda, California. Their shared habits include natural movement, a mostly plant-based diet, purpose in life, community and family. Some of this is supported by research, such as long-term studies of Adventists, but the accuracy of ages in some regions has been criticized. - [Social media and in-person connection: can online replace real relationships?](https://wellday.media/en/connection/social-media-vs-in-person-connection/): Social media helps people stay in touch at a distance, but it does not replace in-person connection. Young U.S. adults with the highest social media use had about twice the odds of feeling socially isolated. In experiments, limiting social media reduced loneliness and freed up time for friends and family. - [Friendship in adulthood: how many hours it takes to make a friend](https://wellday.media/en/connection/making-friends-as-an-adult/): Friendship takes time. A study found it takes about 50 hours together to go from acquaintance to casual friend, about 90 hours to become a friend and more than 200 hours to become a close friend. Strong social ties are linked to about 50% higher odds of survival, so investing in friendship is investing in health. - [Myth or fact: introverts do not need social connection](https://wellday.media/en/connection/myth-introverts-do-not-need-people/): Myth. Introverts may need more time to recharge after socializing, but social connection matters for everyone. In experiments, people asked to talk to a stranger on their commute had a more pleasant experience than those who sat in silence, even though they expected the opposite. Loneliness harms health regardless of temperament. - [Couples and health: why relationship quality matters](https://wellday.media/en/connection/relationship-quality-and-health/): The quality of a couple’s relationship is linked to health: a meta-analysis of 126 studies with more than 72,000 people found that happier relationships are linked to better health and lower risk of death. The effect is small but consistent. Relationship quality matters more than marital status itself. - [Pets and health: what research says about dog ownership](https://wellday.media/en/connection/dogs-and-health/): Dog owners live longer: a meta-analysis of more than 3.8 million people found that owning a dog was linked to 24% lower all-cause mortality and 31% lower cardiovascular mortality. Among people who had survived a heart attack, the effect was even larger. Possible explanations include more physical activity, less loneliness and lower stress. - [Loneliness, hearing loss and dementia: what you can change](https://wellday.media/en/connection/loneliness-hearing-and-dementia/): The Lancet Commission identified 12 modifiable risk factors linked to about 40% of dementia cases worldwide. They include social isolation, hearing loss, physical inactivity, high blood pressure, smoking, excessive alcohol use, diabetes and depression. Staying connected and keeping healthy habits may lower dementia risk. - [Kindness and helping others: how it affects you](https://wellday.media/en/connection/kindness-and-well-being/): Doing good is good for you, not just for others. A meta-analysis found that acts of kindness have a small to moderate positive effect on the well-being of the people who perform them. In an experiment, people who spent money on others became happier than those who spent it on themselves. - [Hugs and touch: what research says about the health benefits](https://wellday.media/en/connection/hugs-and-touch/): Touch is an important part of human relationships. In an experiment, people who received more hugs were less affected by conflict-related stress and had milder cold symptoms. A meta-analysis of more than 130 studies found that touch interventions reduce pain, anxiety and depression and improve physical measures. - [Faith communities and health: what studies show](https://wellday.media/en/connection/faith-community-and-health/): Taking part in a religious community is linked to better health outcomes. In a study of more than 74,000 U.S. nurses, those who attended services more than once a week had 33% lower mortality over 16 years. Possible explanations include social support, meaning, healthier habits and less depression. These findings concern community and lifestyle, not the superiority of any faith. - [Grandparents: how caring for grandchildren is linked to longer life](https://wellday.media/en/connection/grandparents-caregiving-and-longevity/): Caring for others may lengthen life. In the Berlin Aging Study, grandparents who occasionally looked after grandchildren had about a one-third lower risk of death than those who did not. A similar link was seen in older adults who helped people outside the family. Moderation matters: heavy caregiving can be exhausting. - [Arguments and health: how hostile conflict slows wound healing](https://wellday.media/en/connection/conflict-and-health/): How we argue affects health. In an experiment with married couples, small wounds healed more slowly after a hostile argument than after a supportive discussion, and in the most hostile couples they healed at only 60% of the speed of low-hostility couples. A meta-analysis linked marital quality to better health. - [Losing a partner: how to support yourself and others after widowhood](https://wellday.media/en/connection/losing-a-partner-widowhood/): Losing a partner is one of life’s hardest stresses. A meta-analysis found that widowhood is linked to about 22% higher risk of death, especially in the first months and among men. Support from family, friends and community during this time may be protective. - [Social prescribing: when a doctor "prescribes" community](https://wellday.media/en/connection/social-prescribing/): Social prescribing is an approach in which a doctor or social worker refers a person not only to medication but also to community activities: walking groups, choirs, gardening, volunteering or clubs. It is widely used in the UK and growing in the U.S. The idea makes sense given the evidence on social connection, but evidence for the programs themselves is still limited. - [Positive childhood experiences: how they protect adult mental health](https://wellday.media/en/connection/positive-childhood-experiences/): Support in childhood has a lasting protective effect. A study of more than 6,000 adults found that those who had 6 to 7 positive childhood experiences, such as feeling supported by family, safe and a sense of belonging, had 72% lower odds of depression or poor mental health than those with 0 to 2. The effect held even among people who had adverse experiences. - [How to ask for help: we underestimate how willing others are](https://wellday.media/en/connection/how-to-ask-for-help/): Many people do not ask for help because they fear rejection. Experiments showed that we underestimate by about half how many people will agree to a direct request for help. Asking for support is an important health skill, because social support buffers the effects of stress. - [Gratitude in relationships: small things that strengthen a couple](https://wellday.media/en/connection/gratitude-in-relationships/): Small expressions of gratitude strengthen relationships. In a daily diary study of couples, feeling grateful toward a partner on one day predicted greater closeness and relationship satisfaction the next day for both partners. The authors called gratitude a "booster shot" for relationships. - [Neighbors and community: how neighborhood cohesion is linked to heart health](https://wellday.media/en/connection/neighborhood-cohesion-and-heart-health/): The cohesion of the community you live in may affect your health. In a study of more than 5,000 U.S. adults, each one-standard-deviation increase in perceived neighborhood social cohesion was linked to 17% lower risk of heart attack over 4 years, after accounting for other factors. - [Cold weather and power outages: getting through winter together](https://wellday.media/en/connection/cold-weather-and-power-outages-community/): Cold claims more lives than heat, and the most vulnerable are older, sick and isolated people. During power outages, agreements with neighbors and family help: who checks on whom, where to warm up and how to stay in touch. The biggest dangers are hypothermia and carbon monoxide poisoning from generators and stoves used indoors. ## Quizzes and calculators - [PHQ-9: depression screening questionnaire](https://wellday.media/en/tests/phq-9/): 9 questions about your mood over the past 2 weeks, one of the most widely used screening tools in the world. - [GAD-7: anxiety screening questionnaire](https://wellday.media/en/tests/gad-7/): 7 questions about anxiety over the past 2 weeks. - [WHO-5 Well-Being Index](https://wellday.media/en/tests/who-5/): 5 statements about how you have been feeling over the past 2 weeks. - [PSS-10: Perceived Stress Scale](https://wellday.media/en/tests/pss-10/): How unpredictable and overloaded your life has felt over the past month. - [Self-Compassion Scale, short form (SCS-SF)](https://wellday.media/en/tests/self-compassion-scale-sf/): 12 statements about how you treat yourself in difficult times. - [Burnout: single-question screen](https://wellday.media/en/tests/single-item-burnout/): One question validated against the Maslach Burnout Inventory. - [Are you recovering after work? Self-check](https://wellday.media/en/tests/recovery-after-work-check/): A self-check based on four ingredients of recovery: detachment, relaxation, mastery and control. - [AUDIT: the WHO alcohol use test](https://wellday.media/en/tests/audit/): 10 WHO questions about how often and how much you drink, and its consequences. - [AUDIT-C: quick alcohol check](https://wellday.media/en/tests/audit-c/): The first three AUDIT questions: a one-minute screen widely used in U.S. primary care. - [Fagerström Test for Nicotine Dependence](https://wellday.media/en/tests/fagerstrom-nicotine-dependence/): 6 questions to gauge physical dependence on nicotine. - [CUDIT-R: cannabis use screening test](https://wellday.media/en/tests/cudit-r-cannabis/): 8 questions about your cannabis use over the past 6 months. - [BBGS: brief problem gambling screen](https://wellday.media/en/tests/bbgs-gambling-screen/): 3 questions about gambling and betting in the past year. - [SAS-SV: Smartphone Addiction Scale](https://wellday.media/en/tests/smartphone-addiction-scale/): 10 statements about how you use your smartphone. - [Readiness ruler: are you ready to change?](https://wellday.media/en/tests/readiness-ruler/): How ready are you to change a habit like smoking, drinking or gambling? - [Three-item loneliness scale (UCLA-3)](https://wellday.media/en/tests/ucla-3-loneliness/): Three questions used in major U.S. studies of loneliness. - [De Jong Gierveld loneliness scale (6 items)](https://wellday.media/en/tests/de-jong-gierveld-loneliness/): Measures emotional and social loneliness. - [Oslo Social Support Scale (OSSS-3)](https://wellday.media/en/tests/oslo-social-support/): Three questions about who you can count on. - [Multidimensional Scale of Perceived Social Support (MSPSS)](https://wellday.media/en/tests/mspss-social-support/): 12 statements about support from family, friends and a significant other. - [Couples Satisfaction Index (CSI-4)](https://wellday.media/en/tests/couples-satisfaction-csi-4/): 4 questions about satisfaction with your relationship. - [Positive Childhood Experiences (PCE-7)](https://wellday.media/en/tests/positive-childhood-experiences/): 7 questions about support, safety and belonging in childhood. - [How much connection is in your week? Self-check](https://wellday.media/en/tests/weekly-connection-check/): A quick look at how often you connect in person and online. - [MEDAS: how Mediterranean is your diet?](https://wellday.media/en/tests/mediterranean-diet-score/): The PREDIMED trial screener (13 questions; we deliberately removed the wine item). - [How much fiber do you eat? Calculator](https://wellday.media/en/tests/fiber-calculator/): A rough estimate of your daily fiber based on your habits. - [Too much sodium? Self-check](https://wellday.media/en/tests/sodium-habits-check/): The habits that affect your sodium intake the most. - [How many fruits and vegetables do you eat? Calculator](https://wellday.media/en/tests/fruit-and-vegetable-servings/): Compared with the WHO minimum (400 g) and the optimum from a meta-analysis (about 800 g). - [How much sugar do you drink? Calculator](https://wellday.media/en/tests/sugar-from-drinks-calculator/): Sugary drinks are the biggest source of added sugar in the American diet. - [How much ultra-processed food do you eat? Self-check](https://wellday.media/en/tests/ultra-processed-food-check/): A quick check based on the NOVA classification. - [Are you drinking enough? Self-check](https://wellday.media/en/tests/hydration-check/): A quick check using thirst, urine color and how much you drink. - [IPAQ: International Physical Activity Questionnaire (short)](https://wellday.media/en/tests/ipaq-physical-activity/): Calculates your MET-minutes per week and your activity level. - [Do you meet the Physical Activity Guidelines? Check](https://wellday.media/en/tests/physical-activity-guidelines-check/): Minutes of moderate and vigorous activity per week, plus strength training. - [30-second chair stand test (for adults 60+)](https://wellday.media/en/tests/30-second-chair-stand-test/): How many times can you stand up from a chair in 30 seconds? Compared with CDC norms. - [Are you at risk of falling? CDC STEADI checklist](https://wellday.media/en/tests/steadi-fall-risk/): 12 statements for adults 60 and older. - [Are you offsetting your sitting time? Calculator](https://wellday.media/en/tests/sitting-time-calculator/): Based on a meta-analysis of more than a million people (Ekelund et al., 2016). - [How many steps do you need? Your personal goal](https://wellday.media/en/tests/daily-step-goal/): A goal based on your age and current activity, from a meta-analysis of 15 cohorts. - [Should you check with a doctor before exercising?](https://wellday.media/en/tests/ready-to-exercise-check/): A quick self-check before you start vigorous exercise. - [How much sleep do you need? Recommendations by age](https://wellday.media/en/tests/sleep-need-by-age/): Recommendations from the American Academy of Sleep Medicine and the National Sleep Foundation. - [Social jet lag calculator](https://wellday.media/en/tests/social-jet-lag-calculator/): The difference in your sleep midpoint between workdays and days off. - [When should you stop drinking coffee? Calculator](https://wellday.media/en/tests/caffeine-cutoff-calculator/): According to a meta-analysis, have a regular coffee at least about 8.8 hours before bed. - [Weekly sleep debt calculator](https://wellday.media/en/tests/sleep-debt-calculator/): How much sleep you are missing compared with the recommended 7+ hours. - [Sleep hygiene: check your habits](https://wellday.media/en/tests/sleep-hygiene-check/): 8 habits with scientific support. - [Snoring and sleep apnea: should you see a doctor?](https://wellday.media/en/tests/sleep-apnea-warning-signs/): Warning signs that are worth discussing with a doctor. - [Is it chronic insomnia? Check the criteria](https://wellday.media/en/tests/chronic-insomnia-check/): How often, how long and how much it affects your day. ## Printables (PDF) - [Weekly meal planner using the plate method](https://wellday.media/en/materials/weekly-meal-planner/): A 7-day planner with plate-method prompts and space for your grocery list. - [Healthy grocery list](https://wellday.media/en/materials/healthy-grocery-list/): A grocery checklist by food group, with blank lines for your own items. - [Cheat sheet: read a Nutrition Facts label in one minute](https://wellday.media/en/materials/nutrition-label-cheat-sheet/): A wallet or fridge card with % Daily Value rules and what to look for. - ["10 a day" fruit and vegetable tracker](https://wellday.media/en/materials/fruit-and-vegetable-tracker/): A monthly tracker for fruit and vegetable servings: fill in the circles. - [Fiber tracker: 4 weeks to 25+ grams](https://wellday.media/en/materials/fiber-tracker/): A weekly tracker of fiber sources with a gradual build-up. - [Weekly water tracker](https://wellday.media/en/materials/water-tracker/): Check off glasses of water, tea and coffee every day. - [Fridge card: the healthy plate](https://wellday.media/en/materials/healthy-plate-fridge-card/): A visual card explaining the plate method with everyday examples. - [Challenge: 30 days without sugary drinks](https://wellday.media/en/materials/no-sugary-drinks-challenge/): A 30-day challenge with space for notes and a reward. - [Monthly step tracker](https://wellday.media/en/materials/step-tracker/): Write down your daily steps and track your progress. - [15-minute home strength workout + training log](https://wellday.media/en/materials/15-minute-strength-log/): A no-equipment routine with an 8-week rep log. - [Balance exercises for adults 60+](https://wellday.media/en/materials/balance-exercises-60-plus/): A safe balance and leg-strength routine with a 4-week tracker. - [4-week activity plan for beginners](https://wellday.media/en/materials/4-week-beginner-activity-plan/): A step-by-step one-month plan with check-off boxes. - [Desk break routine for office and home](https://wellday.media/en/materials/desk-break-routine/): A desk card with 5 quick exercises. - [Weekly activity log based on the guidelines](https://wellday.media/en/materials/weekly-activity-log/): Count your minutes of moderate and vigorous activity each week. - [Stretching after exercise](https://wellday.media/en/materials/post-workout-stretching-card/): A card with 6 stretches for the major muscle groups. - [Challenge: 30 days of movement](https://wellday.media/en/materials/30-day-movement-challenge/): A one-month challenge with activity ideas. - [Two-week sleep diary](https://wellday.media/en/materials/two-week-sleep-diary/): Record bedtime, wake time, awakenings, caffeine, alcohol and how you feel. - [Monthly 24-hour sleep tracker](https://wellday.media/en/materials/24-hour-sleep-tracker/): A visual sleep rhythm tracker that shows your schedule and social jet lag. - [Bedtime routine checklist](https://wellday.media/en/materials/bedtime-routine-checklist/): A step-by-step wind-down routine with a weekly tracker. - [Sleep hygiene card](https://wellday.media/en/materials/sleep-hygiene-card/): A bedroom card with the core rules for healthy sleep. - [Bedtime worry journal](https://wellday.media/en/materials/bedtime-worry-journal/): A worksheet for an evening "brain dump". - [Weekly caffeine tracker](https://wellday.media/en/materials/caffeine-tracker/): Record coffee, tea and energy drinks with times and how you slept. - [Sleep plan for night shifts](https://wellday.media/en/materials/shift-work-sleep-plan/): A weekly schedule for shifts, sleep and light. - [Challenge: 30 days of a consistent wake time](https://wellday.media/en/materials/consistent-wake-time-challenge/): The simplest change for better sleep: a regular wake time. - [Monthly mood, energy and sleep tracker](https://wellday.media/en/materials/mood-energy-sleep-tracker/): Rate your mood, energy, anxiety and sleep daily on a 1–5 scale. - [Breathing techniques card](https://wellday.media/en/materials/breathing-techniques-card/): Step-by-step instructions for cyclic sighing, slow breathing and box breathing. - [Progressive muscle relaxation: step by step](https://wellday.media/en/materials/progressive-muscle-relaxation-card/): A guide to 9 muscle groups to practice before bed. - [CBT thought record](https://wellday.media/en/materials/cbt-thought-record/): A worksheet for working with anxious and self-critical thoughts. - [Three good things: a weekly journal](https://wellday.media/en/materials/three-good-things-journal/): A simple practice with a small but real effect on well-being. - [After-work recovery plan](https://wellday.media/en/materials/after-work-recovery-plan/): A weekly planner for restorative activities. - [Healthy news habits: rules and plan](https://wellday.media/en/materials/healthy-news-habits-plan/): Rules for news consumption and a personal "news window" plan. - [My coping plan for hard days](https://wellday.media/en/materials/personal-coping-plan/): A personal plan: early warning signs, what helps, who to call and crisis numbers. - [Quit smoking plan](https://wellday.media/en/materials/quit-smoking-plan/): A personal plan: quit date, reasons, triggers, substitutes and support. - [Smoke-free days tracker](https://wellday.media/en/materials/smoke-free-days-tracker/): A monthly tracker with craving ratings and notes. - [Weekly drink diary](https://wellday.media/en/materials/drink-diary/): Record how much you drink and in what situations. - [Challenge: a month without alcohol](https://wellday.media/en/materials/alcohol-free-month-challenge/): A sober-month tracker for sleep, mood and weight. - [The 4 Ds: what to do when a craving hits](https://wellday.media/en/materials/4d-craving-card/): A wallet card with the 4 Ds and your personal substitutes. - [Two-week digital detox plan](https://wellday.media/en/materials/two-week-digital-detox-plan/): A step-by-step plan with check-offs to cut social media time. - [Screen time tracker](https://wellday.media/en/materials/screen-time-tracker/): A weekly screen time tracker by category. - [Habit trigger worksheet](https://wellday.media/en/materials/habit-trigger-worksheet/): A worksheet for identifying triggers for smoking, drinking, scrolling or gambling. - [My connections map](https://wellday.media/en/materials/my-connections-map/): A worksheet for mapping your social network and planning contact. - ["One get-together a week" tracker](https://wellday.media/en/materials/weekly-connection-tracker/): A monthly tracker of social contact. - [Family dinner conversation cards](https://wellday.media/en/materials/family-dinner-conversation-cards/): 24 questions for phone-free conversation at the table. - [How to support someone in crisis: 5 principles](https://wellday.media/en/materials/supporting-someone-in-crisis-card/): A reminder card with the principles of psychological first aid. - [Monthly kindness journal](https://wellday.media/en/materials/kindness-journal/): A tracker for acts of kindness, with ideas. - ["Find your community" plan](https://wellday.media/en/materials/find-your-community-plan/): A worksheet for choosing and planning group activities. - [A week of gratitude for your partner](https://wellday.media/en/materials/partner-gratitude-week/): A 7-day journal for couples. - [Emergency contacts card for your fridge](https://wellday.media/en/materials/emergency-contacts-card/): Fill it in and post it on your fridge. ## Optional - [Full text of all articles](https://wellday.media/en/llms-full.txt)