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GLP-1 drugs may improve brain and heart health but could cause problems for the kidneys and pancreas, according to a new study. FreshSplash/Getty Images Researchers report that GLP-1 drugs prescribed for weight loss, like Ozempic and Mounjaro, may improve cognition and lower dementia and cardiovascular disease risk. However, they also found that GLP-1 drugs may lead to gastrointestinal, kidney, and pancreas issues. The researchers recommend that doctors closely monitor their patients as these medications become more widely prescribed. GLP-1 medications such as Ozempic and Wegovy, commonly prescribed for weight loss, may also benefit cognitive and behavioral health. However, this popular class of drugs, which also includes Mounjaro and Zepbound, may cause health issues with the gastrointestinal system, kidneys, and pancreas. That’s the conclusion of a new study published in the journal Nature Medicine, which examined the effects of GLP-1 drugs on 175 different health outcomes. “Given the drugs’ newness and skyrocketing popularity, it is important to systematically examine their effects on all body systems — leaving no stone unturned — to understand what they do and what they don’t do,” said Ziyad Al-Aly, MD, the study’s senior author and a clinical epidemiologist and nephrologist who treats patients at the Washington University Medicine-affiliated John J. Cochran Veterans Hospital in St. Louis, in a statement. GLP-1 drugs improve cognition, heart health In their research, scientists at the Washington Universal School of Medicine in St. Louis and the Veterans Affairs St. Louis Health Care System looked at the health records of 2 million veterans who were treated for diabetes from October 2017 through December 2023. Some of the veterans took GLP-1 medications, while others were given more traditional drugs sold under brand names such as Jardiance, Glipizide, and Januvia. The researchers said their goal was to determine the GLP-1 medications’ effects on the body’s organ systems. The researchers reported there was widespread associations with the GLP-1 drugs and improvements to cognitive and behavioral health. These benefits included reduced risks of seizures as well as a lower risk to addiction to substances such as alcohol, cannabis, stimulants, and opioids. Researchers said that people taking the GLP-1 drugs also experienced decreased risks of suicidal ideation, self-harm, bulimia, and psychotic disorders such as schizophrenia. The findings also showed a lower risk of neurocognitive disorders such as Alzheimer’s and dementia. “GLP-1RA drugs act on receptors that are expressed in brain areas involved in impulse control, reward and addiction — potentially explaining their effectiveness in curbing appetite and addiction disorders,” Al-Aly explained. “These drugs also reduce inflammation in the brain and result in weight loss; both these factors may improve brain health and explain the reduced risk of conditions like Alzheimer’s disease and dementia.” The study also confirmed past research findings detailing the drugs’ potential to lower the risk of heart attack, stroke, and other cardiovascular concerns. However, the researchers noted these benefits were a somewhat modest 10% to 20% reduction in most risks. “This is an interesting analysis that is much needed given what the authors cited as drugs that are ‘skyrocketing in popularity,’” said Kristin Kirkpatrick, a registered dietitian at the Cleveland Clinic Department of Wellness & Preventive Medicine and president of KAK Consulting. Kirkpatrick wasn’t involved in the study. “It provides a good assessment for individuals considering these drugs on what risks and benefits may occur, which can then prompt the right discussions with their healthcare providers related to potential individual benefits and risks,” she told Healthline. Possible GI, kidney, and pancreatic risks of GLP-1s The research also highlighted some potential downsides to the medications, including an increased risk of gastrointestinal problems such as nausea, vomiting, diarrhea, and in rare cases paralysis of the stomach In addition, the researchers reported evidence that GLP-1 medications cause increased risks of pancreatitis and kidney conditions. The researchers urged physicians to be vigilant for signs of pancreatitis and to monitor kidney function among people taking GLP-1 medications. Kidney problems can occur without symptoms until the condition is at an advanced stage with limited treatment options. “GLP-1RA drugs can have broad health benefits,” Al-Aly stated. “However, they are not without risks. Our findings underscore the possibility for wider applications for these medications but also highlight important risks that should be carefully monitored in people taking these drugs.” Kirkpatrick said the decision whether to take these medications really depends on the individual. “I think the benefits vs. risk is really related to the patient. Some patients may find that benefits outweigh risks while others may feel that their personal health history is such that the risks may be too high to consider,” she said. Sun Kim, MD, an associate professor of medicine at Stanford University in California, said the benefits of taking these weight-loss drugs probably outweigh the risks for most people. Kim wasn’t involved in the research. “Many of the risks are known (GI disorders), and some potentially could have been prevented (hypotension),” she told Healthline. “It’s important to decrease blood pressure medications while losing weight on GLP-1 meds as weight loss can lower blood pressure, and GLP-1 meds may also have direct effects to lower blood pressure.” Mir Ali, MD, a bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California, agreed that GLP-1 drugs are an effective treatment for most patients. Ali was likewise not involved in the research. “I believe the benefits outweigh the risks,” he told Healthline. “Although gastrointestinal side effects such as nausea, diarrhea, or constipation are common, they are manageable for the most part. More serious side effects like pancreatitis and kidney complications are very rare.” What to know about GLP-1 drugs for weight loss Ozempic, Wegovy, Mounjaro, and Zepbound are all classified as GLP-1 drugs. These medications, which are taken by injection, work by simulating naturally produced hormones that curb appetite and slow digestion. A healthy diet and exercise are usually recommended along with taking the drugs. All these medications have been proven to be effective in helping people lose weight. Ozempic and Wegovy contain the active ingredient semaglutide. Ozempic has been approved for the treatment of type 2 diabetes while Wegovy has been approved to treat people with obesity and other weight management issues. Mounjaro and Zepbound contain the active ingredient trizepatide. Mounjaro is approved to treat type 2 diabetes while Zepbound has been approved for weight management treatment. These GLP-1 medications have also shown promise in studies in lowering the risk of heart attack, stroke, colon cancer, and Alzheimer’s disease. Experts say the use of these medications is likely to grow in the future. “Based on the interest I see in my patients, I agree that popularity will probably only rise, especially If the data remains positive,” said Kirkpatrick. “I think one thing that could be discussed more is the exit strategy. I say this because so many of my patients have found success with these drugs but now tell me that they are ‘terrified to get off of them.’ Truly, the plan for onboarding should include an effective strategy for weaning off the drug once the goals of the individual are met.” Kim noted that about 40% of adults in the United States have obesity, so the need for GLP-1 medications is increasing. “GLP-1 meds represent the first class of medications that offer effective weight-loss options for patients,” she said. “In addition, randomized clinical trials show that the GLP-1 meds are associated with significant benefits including decreasing risk for cardiovascular disease, kidney disease, sleep apnea, and arthritis. The future is bright for GLP-1 drugs.” Ali agreed. “I think these drugs, which have already been around for some time, will likely find increasing applications, and newer drugs [that] target similar receptors are on the horizon,” he said.  “There is a shift toward treating obesity as a long-term chronic disease, like hypertension or diabetes.  With that change, these medications will likely be used long term.” Learn more about how to get GLP-1 medications like Zepbound and Mounjaro from vetted and trusted online sources here: How to Get Zepbound: What We Know So Far Where to Buy Zepbound Online How to Get Mounjaro (Tirzepatide) Where to Buy Mounjaro (Tirzepatide) Online Where to Buy Ozempic Online Where to Buy Ozempic Online How to Get Wegovy for Weight Loss In Person and Online How to Get a Wegovy Prescription Online Takeaway In a new study, researchers looked at the effects of GLP-1 medications across 175 different health outcomes. They reported this class of drugs, widely prescribed for weight loss, may improve cognition and behavioral function and reduce the risk of cardiovascular disease and dementia. However, they found the medications may also cause health issues for the kidneys, pancreas, and gastrointestinal system. Experts say doctors and patients should consider the benefits versus risks when deciding whether to take these drugs.

President Trump began his second turn by withdrawing the U.S. from the World Health Organization. Tasos Katopodis/Getty Images On his first day in office, President Donald Trump signed a barrage of executive orders, some of which reversed policies from the Biden administration. Among the most concerning regarding health is the Trump administration’s move to pull out of the World Health Organization (WHO). Experts and political leaders have expressed concern over the U.S. withdrawal, which could hamper donor funds for important global public health initiatives. President Donald Trump began his first day in office on January 20 with a slew of executive orders to fulfill his campaign promises. The conservative agenda reverses many Biden-era policies, including withdrawing the United States from the Paris Agreement and jeopardizing necessary emissions reductions to help fight climate change.  Trump also pardoned around 1,500 people with criminal charges or convictions who were involved in the insurrection on Capitol Hill on January 6, 2021, and deployed military personnel to the U.S.–Mexico border. Yet the new administration’s decision to pull the U.S. from the World Health Organization (WHO) may have significant long-term impacts that could endanger public health, not just in the U.S. but globally. The White House cited the WHO’s response to the COVID-19 pandemic as one factor behind the move to withdraw. “That’s a big one,” Trump said before signing the executive order with his trademark Sharpie marker. As with all executive orders, however, withdrawal from the WHO will require congressional approval before it can take effect. The U.S. contributes more than $100 million annually to the WHO, making it the organization’s top donor. These funds help with readiness and response efforts for public health issues and support global efforts around routine childhood immunization, tuberculosis, and HIV treatment and prevention. Removing funding from these public health initiatives could threaten any progress made in global health, particularly in developing countries reliant on funding. Healthline Media has contacted the WHO for comment. “The new administration’s decision to withdraw from the World Health Organization (WHO) is very unfortunate,” said Monica Gandhi, MD, MPH, professor of medicine at the University of California, San Francisco. “The WHO is being blamed in the U.S. for the COVID-19 response, but U.S. politics was not the fault of the WHO. The WHO plays a critical role in responding to worldwide outbreaks, advocating for global equity, approving vaccines, forming treatment guidelines, etc. and I hope the U.S. will recognize its pivotal importance as the health arm of the UN and reconsider,” Gandhi told Healthline. US withdrawal from WHO over COVID-19 response During his first term as president, Trump began the process of withdrawing from the WHO after claiming it had responded poorly to the COVID-19 pandemic. Former President Joe Biden reversed this attempt on his first day in office in January 2021.  Trump’s second term marks a return to the 2020 sentiment. The January 20 executive order cites the WHO’s “mishandling of the COVID-19 pandemic that arose out of Wuhan, China, and other global health crises.” Yet Gandhi noted that the COVID-19 response was varied across countries and was particularly political in the U.S. “But the WHO did not advocate the particularly controversial measures of lockdowns and extended school closures; instead, their guidance left such responses up to different countries who acted accordingly,” Gandhi said. William Schaffner, MD, professor of preventive medicine and infectious diseases at Vanderbilt University Medical Center in Nashville, told Healthline that despite any criticism over the WHO’s response to the COVID-19 pandemic, it’s still “better to be part of the organization and help it improve, rather than being outside of it and just critiquing.” “The World Health Organization is incredibly important in organizing the world’s response to a whole array of illnesses, particularly communicable diseases,” Schaffner said. US donates to key WHO health initiatives The executive order states the WHO failed to “adopt urgently needed reforms” and noted the agency’s “inability to demonstrate independence from the inappropriate political influence of WHO member states” as other reasons for the U.S. withdrawal. It also notes that China donates far less to the WHO than the U.S. despite its larger population. “The WHO continues to demand unfairly onerous payments from the United States, far out of proportion with other countries’ assessed payments,” the executive order states. Still, the United States is a major sponsor of the World Health Organization. Cutting off funding could be consequential for aiding public health programs in developing countries. “In the context of pandemics, it organizes the world’s public health response, and the United States, by being a participant, helps to formulate those responses. Our capacity to do that will be curtailed because the World Health Organization plays such a strong role,” Schaffner explained. “Viruses don’t require passports to move around the world. Our capacity to gather information andapply that information for the protection of our own population is, in part, dependent on our relationships with other countries, and that works most smoothly with the World Health Organization,” he continued. “In recent years, there have been two pandemics that have concerned us — COVID and Mpox — and both were coordinated. We got that information because if we know what’s happening over there, we can best protect our population over here. And, of course, that applies to all countries as well,” he said. Funding to the WHO helps preserve global health Schaffner explained that funding to the WHO is necessary to help the developing world and also protect the health of the domestic population in the U.S. While many political leaders and lawmakers on both sides criticized the WHO’s response to COVID-19 in 2020, many criticized Trump’s move to withdraw from the agency during the pandemic.  In 2020, former House Speaker Nancy Pelosi wrote on the social platform X that withdrawing from the WHO was “an act of true senselessness.”  Fast forward to 2025, and experts still agree. In an interview with CNN on Monday, Ashish Jha, MD, former COVID-19 response coordinator for the White House during the Biden administration, called Trump’s decision to withdraw from the WHO a “strategic error.” “WHO is a pretty essential organization — and with America’s withdrawal, it creates a political vacuum that only one country can fill — and that is China,” Jha said in the interview. Lawrence Gostin, a public health law professor at Georgetown University, wrote in a post on X that Trump’s withdrawal from WHO was “the most momentous of all” of the executive orders announced on day one of Trump’s second term. “It’s a cataclysmic presidential decision. Withdrawal is a grievous wound to world health, but a still deeper wound to the US,” Gostin wrote. Takeaway President Trump began his first day in office by signing a series of executive orders reversing many Biden-era policies. Among them, Trump announced the U.S. would withdraw from the WHO, cutting off funding for important global health initiatives. Experts have expressed concern over the executive order, which will require approval from Congress before taking effect.

“Forever chemicals” are found in manufacturing and consumer products and contaminate nearly half of U.S. water supplies. Grace Cary/Getty Images Water containing PFAS, also known as “forever chemicals,” may be linked to a higher incidence of various forms of cancer. Cancers associated with PFAS-contaminated water include oral cavity/pharynx, brain, thyroid, and endocrine. PFAS are a class of thousands of chemicals used in manufacturing and consumer goods. They are known for their water — and stain-resistant qualities. PFAS, more commonly known as “forever chemicals,” in the water supply in the United States is widespread. Now, scientists have linked that water containing these chemicals could increase the incidence of multiple forms of cancer. In a recent study published in the Journal of Exposure Science and Environmental Epidemiology, researchers found that PFAS-contaminated water was associated with up to a 33% increase in the incidence of certain cancers, including rare forms. PFAS (Per- and polyfluoroalkyl) substances are a class of thousands of chemicals widely used in manufacturing and consumer goods. Prized for their water and stain-resistant properties, PFAS are found in everything from furniture to fast food packaging. However, those properties also mean that PFAS persist in the environment and the human body. As they linger in the human body, they have a range of deleterious effects in addition to cancer risk. Those risks include harm to reproductive health, developmental delays in children, and increased risk of obesity. Shiwen Li, PhD, the first author of the study and a postdoctoral researcher in the Department of Population and Public Health Sciences at the Keck School of Medicine at the University of Southern California, told Healthline that their findings should encourage more interest in the link between PFAS-contaminated water and cancer. “This is really exploratory and an opportunity to screen for these cancer associations. Our study points in a new direction to some of the cancers that are less studied with PFAS, so it’s really important for other researchers to look at them,” said Li. Prior research has estimated that PFAS may be found in about 45% of US drinking water supplies. Currently, the Environmental Protection Agency (EPA) does not regulate PFAS, though that will change in 2029 when the agency begins enforcing maximum contaminant levels for six common PFAS in drinking water. PFAS led to 33% increase in cancer incidence Li and his team undertook the large task of sifting through county-level water contamination and ecological data for PFAS using the EPA’s Unregulated Contaminant Monitoring Rule Program from 2013 to 2015 and again from 2023 to 2024. They then compared regions with PFAS levels that exceeded recommendations with cancer data from the National Cancer Institute’s SEER Program from 2016 to 2021. After overlaying these two data sets and controlling for relevant factors like smoking, obesity, and the presence of other pollutants, the researchers found that areas with PFAS contamination experienced higher incidences of different forms of cancer. Those cancers include digestive, endocrine, oral cavity/pharynx, and respiratory system. The incidence rate varied from 2% up to 33% — with oral cavity/pharynx cancer representing the highest increase.  Additionally, the cancers associated with PFAS-contaminated water also varied by sex. Males had a higher incidence of the urinary system, brain, soft tissues, and leukemia. Females experienced higher rates of thyroid, oral cavity/pharynx, and soft tissue cancer. However, these findings should be considered preliminary or exploratory, cautioned Andres Cardenas, PhD, an assistant professor in the Department of Epidemiology and Population Health at Stanford Medicine. Cardenas wasn’t involved in the study. “It’s an important study, but it is a little bit limited in the sense that it is ecological in nature, meaning that individual patients were not measured for PFAS. Nor were cancer cases captured individually,” he said. The study does not establish a causal link between PFAS and cancer. What are PFAS? Commonly referred to as “forever chemicals” due to their durable nature, PFAS are chemicals used in manufacturing a wide range of industrial products and consumer goods. These include: fire extinguishing foam food packaging furniture and upholstery shampoos and cosmetics non-stick cookware paint and sealants “The reason they are so good at making things grease and water resistant is that they have a very strong chemical bond, the fluorine carbon bond. They are called ‘forever chemicals’ because of their very long half-life,” said Li. PFAS can linger in the natural environment for thousands of years and in the human body for three years or more, according to some estimates. Needless to say, those chemicals building up inside your body aren’t exactly a good thing. PFAS have been linked to a range of health problems, most notably those of the endocrine system. PFAS disrupt the endocrine system, which regulates important bodily functions through the release of hormones.Through endocrine disruption, PFAS may: harm the liver and kidney harm reproductive health cause tumors and cancer increase the risk of obesity alter cholesterol levels How to limit PFAS exposure Individuals can become exposed to PFAS through the environment, such as drinking water, but also through direct contact with products they use every day. Due to the widespread use of these chemicals, the best strategies to limit exposure to PFAS aren’t well understood. Here are some steps you can take: Look into a local or county-level water report to see if PFAS are monitored where you live. Install a water filter to screen for PFAS and other contaminants. Limit your exposure to PFAS in food and food packaging by avoiding non-stick products and fast food. Even with these recommendations in mind, completely limiting PFAS exposure is unlikely.  “With an exposure that is so prevalent, it’s really difficult to make individual choices every day for you and your family to try to reduce exposure. So this is where we need system level changes and policies to achieve this,” said Cardenas. Takeaway PFAS, a class of water-resistant chemicals found in manufacturing and consumer products, contaminate nearly half of U.S. water supplies. A novel study has now linked PFAS-contaminated water with increased incidence of cancer, including oral cavity/pharynx, brain, and endocrine, up to 33%. The exploratory study does not establish a causal link between PFAS and cancer but should encourage further research in this area. It is difficult to avoid PFAS exposure, but individuals may consider installing a water filtration system and avoiding certain products, including fast food packaging and non-stick cookware.

Recent reports on moderate alcohol consumption have left many people wondering whether it’s safe to drink at all. Studio Firma/Stocksy United A new federal report shows that one drink per day could raise the risk of liver damage and several cancers. The report follows a recommendation by the U.S. Surgeon General on safe alcohol consumption that highlighted the health risks of moderate drinking. Experts generally agree that the less a person drinks, the lower their disease risk and other health issues. Safe alcohol consumption may vary from person to person depending on their age, genetic make-up, healthy history, and general lifestyle habits. A new federal report from a group within the Department of Health and Human Services found that one alcoholic drink per day could raise the risk of negative health effects like liver cirrhosis and several types of cancer. The findings of the January 14 report, which apply to males and females, come after U.S. Surgeon General Vivek Murthy, MD, issued new guidelines for alcohol consumption. The surgeon general’s recommendation suggests that even moderate alcohol consumption could raise the risk of at least seven types of cancer. Dr. Murthy added that alcoholic beverages, including beer and wine, should include warning labels about potential cancer risks, a change that will require congressional approval. These reports have left many people wondering how much alcohol they can consume without developing serious health issues. Most experts agree that, in general, the less a person drinks, the lower their risk of adverse health outcomes. Still, the amount of alcohol that’s considered safe can vary from person to person depending on their age, health history, genetic makeup, and general lifestyle habits. Here’s what you need to know about safe alcohol consumption. Is moderate drinking safe? The Centers for Disease Control and Prevention (CDC) recommends that males have no more than two drinks per day and females have no more than one drink per day. This is the current guidance for moderate drinking. However, some experts are questioning whether this standard is outdated. Aashish Didwania, MD, a primary care physician and medical educator at Northwestern University in Illinois, told NPR he believes those recommended levels should be changed. In addition, an August 2024 study reported the risk of cancer is higher in people who drink moderate amounts of alcohol. In contrast, the National Academies of Sciences, Engineering and Medicine committee issued a report last month showing that moderate drinking could lower the risk of death from heart disease and death from any cause. However, that report also associated moderate drinking with a higher risk of breast cancer. Kristen Kirkpatrick, registered dietitian at the Cleveland Clinic Department of Wellness & Preventive Medicine and president of KAK Consulting, noted that one drink per day equates to seven drinks per week. That amount of alcohol, she told Healthline, could lead to elevated risks of heart disease, brain shrinkage, and higher blood pressure. Kirkpatrick noted that regular alcohol consumption may also lead to weight gain, which could increase a person’s risk of obesity, cancer, and heart disease. She also pointed out that the definition of “a drink” may vary. “Many individuals don’t pour an actual serving size (5 ounces for wine, 12 ounces for beer, 1.5 ounces for spirits), so when we say ‘a drink’ for many individuals, it could be 1.5 or 2 drinks, and the more drinks, the more risk may go up,” she said. Wael Harb, MD, a hematologist and medical oncologist at MemorialCare Cancer Institute at Orange Coast Medical Center in Fountain Valley, California, said there are risks associated with daily drinking, even in small amounts. “Even one drink per day can pose health risks, including an increased risk of certain cancers such as breast, esophageal, and colorectal cancer,” Harb told Healthline. “Alcohol is also associated with a small but measurable impact on liver health and brain function over time. For individuals with underlying health conditions, even moderate alcohol consumption may exacerbate risks, such as higher blood pressure or disrupted sleep patterns. Recent studies suggest that no amount of alcohol consumption is completely risk-free,” he noted. Cheng-Han Chen, MD, a cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, California, agreed that one drink per day can have adverse health effects. “Large-scale studies have found that having even just one drink per day is associated with increased risk of developing many different types of cancers, increased risk of developing cardiovascular disease, and increased overall risk of early death,” he told Healthline. Keith Humphreys, PhD, a professor of psychiatry and behavioral science at Stanford University in California, was also in agreement. He told Healthline that one drink per day raises the risk of certain cancers, especially for females. Is a few drinks per week OK? Experts agree that consuming a single alcoholic beverage just two or three times a week is preferable to having a drink every day. However, minimizing drinking to this level may still come with health risks for some people. “One or two drinks per week carries a lower risk compared to daily consumption,” said Harb. “However, even this amount can contribute to cumulative harm over time, including a slight increase in cancer risk. This is particularly true for individuals with genetic predispositions or other risk factors.” Chen advised drinking as little as possible. “We would consider under two drinks per week to be in the lowest risk category, other than no drinking at all,” he said. Humphreys said a couple of drinks per week likely carries “very little risk.” Health effects of binge drinking Binge drinking is defined as the amount of alcohol it takes to raise a person’s blood-alcohol concentration level to 0.08, the legal definition of being intoxicated in most states. The amount of alcohol it takes to reach that level depends on the person, what is being consumed, and how quickly. You can usually hit that level by drinking 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of hard liquor such as whiskey, vodka, rum, or gin. For adult males, an episode of binge drinking is considered five drinks in less than two hours. For women, it’s four drinks within that same time period. Binge drinking can lead to short-term effects such as alcohol poisoning, depression, unsafe driving, and anxiousness. It can also lead to long-term health effects, such as liver disease if done on a regular basis. A September 2024 study reported that excessive alcohol use was linked to a higher risk of six types of cancer. With all this in mind, experts say it’s unwise for a person to consume their three or four allotted weekly drinks in one setting. Kirkpatrick said there are numerous dangers associated with excessive drinking. “Multiple drinks at one time may be more harmful according to several studies,” she said. “One study found that even moderate drinkers who engaged in binge drinking were more likely to develop alcohol problems. Having more than five drinks in one sitting may also increase the risk of increased mortality.” “In general, it is better to have one drink per day rather than having several drinks at once during the week, as this minimizes the harmful effects of binge drinking,” added Chen. “Consuming several drinks at one time (binge drinking) is associated with immediate risks, such as alcohol poisoning, accidents, or injuries, as well as long-term effects on heart and brain health,” said Harb. “Ideally, alcohol consumption should be minimized altogether, or at least limited to infrequent, moderate occasions.” Humphreys said there are other issues to consider, too. “Because there are risks unique to being intoxicated (e.g., increased risks of accidents) a lower amount of alcohol on each day of drinking is likely lower risk,” he said. How much alcohol should you drink? With all this information and opinion, it might seem tricky to calculate how much alcohol is safe to drink. The National Institute on Alcohol Abuse and Alcoholism states that some people shouldn’t drink at all, including people who are pregnant, take certain medications, or have medical conditions such as liver disease, diabetes, and abnormal heart rhythms. Despite the known risks, there have been studies that suggest moderate alcohol consumption, in particular red wine, may have health benefits. A December 2024 study reported that low to moderate amounts of wine coupled with a Mediterranean diet may lower cardiovascular disease risk. Similarly, the aforementioned National Academies report concluded that people who drink moderately had lower risks of certain cardiovascular health issues than people who don’t drink at all. Experts have pointed out that people who drink moderately may have better lifestyle habits, such as a healthy diet and regular exercise, which could factor into their overall health status. In addition, people who don’t drink at all may have had prior difficulties with alcohol misuse that impacted their long-term health. Regardless, as a general rule of thumb for alcohol intake, less is generally better. “I would advise people to drink as little as possible and preferably not at all,” said Chen. “Drinking less, even if you consider yourself a ‘light’ or ‘moderate’ drinker, is most likely one of the best things you can do to enhance health,” added Kirkpatrick. Humphreys noted that alcohol is, in essence, a drug, and people should take that into consideration when deciding how much to drink. “Take alcohol seriously as a drug with risks. Look honestly at how it is affecting your life and ask for help if you need it to cut down or quit,” he said. Harb recommended prioritizing other healthy lifestyle habits. “It’s important to focus on a lifestyle that includes healthy nutrition, regular physical activity, and stress management, which are all beneficial to overall well-being without the risks associated with alcohol,” he said. Takeaway A new federal report shows that one drink per day is associated with negative health effects, while a recent report from the U.S. Surgeon General highlighted cancer risks associated with moderate alcohol consumption. These findings have left many people wondering whether it’s safe to drink at all. The CDC recommends that males have no more than two drinks of alcohol per day, while females should have one drink or less. Some experts say these guidelines should be modified in light of new evidence, and most experts agree that binge drinking is problematic for health. The less alcohol a person drinks, the better off they are. Limiting alcohol consumption to just a few drinks per week or avoiding it entirely seems to be the safest recommendation.

While overall cancer deaths are declining, a new report shows that cancer incidence is increasing in females and young people. Mariano Garcia Gaspar/Getty Images A new report shows that cancer cases are increasing in females and in younger adults in the United States. For the first time, cancer rates in females ages 50 to 64 have surpassed those in males, according to the report. The reason for these shifts is not clear, but doctors pointed to lack of physical activity, high alcohol consumption and diets high in ultra-processed foods as possible factors. Cancer death rates decreased by 34% from 1991 to 2022 in the United States, according to a report published January 16 by the American Cancer Society (ACS). The Cancer Statistics, 2025 report shows this was mainly due to declines in the four most common types of cancer — lung, colorectal, breast and prostate. However, the rate of new cases of cancer — known as incidence — increased for many types of cancer during this period, including among females and younger adults. For example, cancer incidence in females ages 50 to 64 years surpassed that of males for the first time, the report found. The cancer rate among females younger than 50 years is now 82% higher than in males, an increase from 51% in 2002. In addition, among people younger than 65 years, lung cancer incidence is higher among females than males. This is due to differences in women starting smoking and quitting, the report noted. The report also highlighted that incidence and deaths due to pancreatic cancer continue to increase for both males and females. The 5-year survival rate for people diagnosed with pancreatic exocrine tumors is just 8%. This type accounts for 9 out of 10 cases of pancreatic cancer. “Pancreatic cancer is hard to diagnose early — there’s no screening test for it, like with colon cancer,” said Nilesh Vora, MD, hematologist and medical oncologist and medical director of the MemorialCare Todd Cancer Institute at Long Beach Medical Center in Long Beach, CA. Vora was not involved in the report. “The treatments for pancreatic cancer haven’t mirrored the advances in treatment we’ve seen in some other cancers, like lung cancer, melanoma and colon cancer,” Vora told Healthline. Decline in overall cancer deaths Overall, the report estimates that there will be 2,041,910 new cancer diagnoses in the U.S. in 2025, with 618,120 deaths due to cancer. In spite of the expected large number of new cancer cases this year, the cancer death rate dropped by 34% between 1991 and 2022. This decrease led to nearly 4.5 million cancer cases being avoided, the report found. “For individuals diagnosed with a cancer, the mortality rate is continuing to decrease and to decrease quite significantly,” said Kathleen K. Harnden, MD, MBA, medical director of breast oncology at Inova Schar Cancer Institute in Fairfax, VA. Harnden was not involved in the new report. “Men and women who are facing a really difficult time and diagnosis [should know] that the future is bright, and that they are more and more likely to be cured and cancer-free at the other side of their treatment” she told Healthline. “Our [cancer] treatment regimens and our diagnostic techniques have all gotten better, so we are finding cancer at increased incidence,” said Vora. “But people are also living much longer than they did 30 years ago, so the mortality rate has gone down. That tells me that there are more people living with cancer than there was before,” he added. Harden noted the availability of advanced multi-disciplinary care — in which patients have access to coordinated care between a surgeon, medical oncologist and radiation oncologist — has also helped improve cancer survival in the United States. “It makes someone’s care move faster,” she said. “All the physicians are speaking to each other, they review the same information and come up with a multi-pronged approach to someone’s cancer care.” Lifestyle factors associated with cancer It’s not clear why females and young people have an increasing burden of cancer in recent years, but experts have identified several possible causes. “We’ve talked a lot about lack of exercise and increasing obesity. We’ve talked a lot about diet changes,” said Vora. “I don’t think there’s a definitive conclusion that we can draw, but I think those things need to be explored.” Harden pointed out that “as people are more engaged with their screens, or have positions and roles where they tend to be more sedentary — sitting at a desk and more screen-oriented, even not walking from one office to the other — that increases their risk of cancer.” “There is also emerging evidence about the role of dietary changes,” she said. “The consumption of more ultra-processed foods may increase cancer risk. The decreased consumption of vegetables can also increase cancer risk.” Obesity is also a major risk factor for cancer, including for breast cancer and endometrial cancer. According to the American Cancer Society, 10% of cancer cases in females in U.S. are linked to excess body weight, compared to 5% in males. “I have concerns about the rising rates of obesity, especially in women,” said Harnden. “As obesity increases, [women’s] risk of breast cancer increases in lockstep with each extra five pounds that they have on their body.” Higher alcohol consumption also increases the risk of several cancers. Oral cavity cancer, breast cancer and liver cancer — all of which saw increasing incidence in the report — are linked to the consumption of alcohol. Cancer disparities still a concern The report also highlighted alarming inequalities in cancer death rates. Rates in Native American people are two to three times higher than in white people for kidney, liver, stomach and cervical cancers. In addition, Black people are twice as likely as white people to die of prostate, stomach and uterine corpus cancers. Black people are also 50% more likely to die from cervical cancer, which is preventable with the HPV vaccine. “The inequalities in cancer care is always something that’s very humbling to see,” said Harnden. “We need to continue to strive to do better in screening for cancer, making sure that the great screening tools we have are accessible to people of all socioeconomic and cultural backgrounds.” “And when those patients do need cancer treatment, we need to make sure that we are ensuring the accessibility of those treatments to everyone,” she said. Vora mirrored her concern. “A lot of the underserved groups of patients aren’t benefitting from the same progress,” he said, “and that’s probably because we’re still not reaching out to those groups to get them screened and to educate them about cancer treatment and prevention.” Ways to reduce your cancer risk Harnden said there are several things people can do to reduce their risk of cancer. “First and foremost, decrease your alcohol consumption, whatever your starting point is,” she said. “There’s also very good data around the importance of exercise. But beyond exercise, it is important to be more active overall — take walks during the day, have meetings while you are walking, or incorporate more activity into your daily life,” she continued. Harnden added that people decrease their consumption of ultra-processed foods and switch to a more plant-based diet. “For some people, it’s harder to subtract things from the diet,” she said. “Instead, try adding vegetables, particularly cruciferous vegetables — broccoli, cauliflower and things like that — into your diet.” “For people who still struggle with obesity, I recommend that they have a discussion with a weight loss specialist about considering some of the new tools in obesity management and weight loss, such as GLP-1s,” she suggested. Takeaway The American Cancer Society’s Cancer Statistics, 2025 report found that the death rate due to cancer decreased by 34% from 1991 to 2022 in the U.S., due to declines in the four most common types of cancer — lung, colorectal, breast and prostate. However, the rate of new cancer cases in women aged 50 to 64 surpassed that of men for the first time. Also, the cancer incidence among women younger than 50 years is now 82% higher than in men, an increase from 51% in 2002. Doctors are uncertain of the exact cause of these trends, but point to alcohol consumption, lack of physical activity and consumption of ultra-processed foods as possible contributing factors.

Red dye No. 3 has been shown in animal studies to cause cancer. JurgaR/Getty Images The FDA issued a ban on the use of red dye No. 3 in food and beverage products as well as prescription and OTC drugs in the United States. The synthetic dye has been linked to cancer in animal studies and was banned more than 30 years ago in cosmetics and topical drugs. Experts say the FDA’s move is a step forward in improving public health. The Food and Drug Administration (FDA) issued a nationwide ban on January 15 that will prohibit the use of red dye No. 3 in food and beverage products and ingested drugs in the United States. The ban will take effect in 2027. The synthetic dye, approved for use in 1907, was banned in cosmetics and topical drugs in 1990 over evidence as a potential carcinogen. Red No. 3 has also been found to cause cancer in animals. Although Red no. 3 is already banned or restricted in several countries in the European Union, as well as Australia and Japan, it’s still found in many commercial products in the U.S. Known for its trademark cherry hue, red No. 3 is found in many name-brand foods and beverages, from candies to baked goods, snacks, desserts, and fruit-flavored juices and sodas. Many over-the-counter drugs, such as cough syrups and pain relievers, contain red No.3 as a coloring agent. Prescription medications for weight loss or conditions like acid reflux also contain the dye. Some personal care products, like toothpaste and mouthwash, also list red No. 3 as an ingredient.  The FDA’s decision to ban red No. 3 follows years of lobbying by public health groups like the Center for Science in the Public Interest (CSPI), Center for Food Safety, and Environmental Working Group, and a throng of activists who petitioned the FDA to ban the synthetic dye. The petition cited animal studies that found that rats developed thyroid tumors and cancer when exposed to high doses of red dye No. 3.  The Environmental Working Group (EWG) called the FDA’s ban a “significant move to protect public health.” “We wouldn’t be celebrating this historic decision today without the relentless leadership of public health champions like Michael Jacobson and others who took up this fight decades ago on behalf of consumers,” said EWG President and Co-Founder Ken Cook,” said in a statement. Jacobson co-founded CSPI in 1971. “We all owe a debt of gratitude to Michael and the other early leaders who pushed the FDA to remove toxic chemical ingredients from the nation’s food supply,” Cook added. Why was red dye No. 3 banned? Synthetic dyes like red dye No. 3 have been linked to negative health outcomes like cancer. “The Delaney Clause forbids the FDA from approving any food or color additive shown to cause cancer in humans or animals,” Kelsey Costa, a registered dietitian nutritionist and founder of Dietitian Insights, told Healthline. “By this standard, red dye No. 3 should have been prohibited from use in food decades ago,” she noted. “This decision aligns with the 2023 California Food Safety Act, which prohibited red dye no. 3 and some other additives deemed unsafe. Following California’s lead, several states have since introduced similar legislation, prompting the federal government to act,” Costa explained. What are the health risks of red dye? Costa said that given the potential health risks associated with red No. 3, the FDA’s red dye ban “comes as no surprise.” “Although animal studies don’t always apply directly to humans, there is limited recent research on humans to assess the potential cancer risks associated with food dyes,” she said. In addition to animal studies linking red dye No. 3 to cancer, other research has shown a risk of neurobehavioral effects, such as hyperactivity in children, associated with the chemical. This led to a ban in California as other states followed suit. “Both human clinical trials and animal toxicology studies suggest that synthetic food dyes, including red dye no. 3, may be linked to behavioral impacts in children, highlighting the need for stricter regulatory oversight. The new nationwide ban simplifies enforcement and ensures consistent safety standards across the country, addressing concerns raised by research and public health advocates,” she continued. Costa explained red dye No. 3 may be of particular concern due to the high levels of exposure among children in the U.S. through artificially colored foods and beverages.  She cited an analysis of dietary data from 2015 to 2016 suggesting that most food dyes are consumed below the safety limits set by health authorities, except for red dye No. 3.  “It was among children’s most commonly consumed dyes, and mean exposure levels for the youngest age groups were reported up to 15 times higher than the recommended limit. The FDA’s previous safety limit, known as the acceptable daily intake, for red No. 3 was 2.5 milligrams per kilogram of body weight per day,” she explained. A step toward improving public health   Once the ban takes effect on January 15, 2027, manufacturers must replace red No. 3 with an alternative food coloring ingredient that meets FDA requirements.  Katie Sanger, a registered dietitian at WellTheory, called the FDA’s ban on red dye no. 3 “a step toward improving public health.”  Sanger told Healthline the shift aligns with the principle of addressing the root causes of chronic health issues, many of which are influenced by dietary and environmental factors.  “By removing harmful additives we take a proactive step toward reducing the toxic burden on the body,” she said. While some experts say manufacturers might just swap red No. 3 for red 40, Sanger listed some plant-based derivatives as potential nontoxic substitutes: Beet juice: A vibrant red pigment commonly used in natural food products. Hibiscus or elderberry extracts: High in antioxidants and provide a natural red hue. Annatto or paprika extract: Though typically used for orange or red-orange shades, they can be modified for deeper tones. Red cabbage or radish-derived anthocyanins: These are increasingly used in clean-label products and are considered safe. “While these natural alternatives may not mimic the vibrancy of synthetic dyes, they may be a solution that comes with additional nutrients/antioxidants, rather than introducing potential toxins,” Sanger said. “The delayed restriction of red No. 3 in foods highlights systemic gaps in the regulation of food additives and the prioritization of industrial convenience over public health. Food additives often remain in use until there is overwhelming evidence of harm, partly due to the influence of powerful lobbying groups,” she concluded. Takeaway The FDA will ban the use of red dye No. 3 in food and beverage products, prescription and OTC drugs, and other products, starting in 2027. The synthetic dye has been linked to cancer and was banned more than 30 years ago in cosmetics and topical drugs. Despite the lag in banning red No. 3 in foods and ingestible drugs, the FDA’s move could help improve public health.

Processed red meat consumption is linked to a 13% higher risk of dementia, a new study found. DigiPub/Getty Images Dementia cases in the U.S. are expected to double by 2060, and poor diet is considered a risk factor. A new study suggests that people who eat more processed red meat have a 13% higher risk of dementia and cognitive decline than those who don’t. Swapping one serving of processed red meat for nuts or legumes was associated with a 19% reduced risk of dementia. The number of new cases of dementia diagnosed in the United States each year is projected to double by 2060, reaching 1 million cases annually. Various factors drive dementia risk, but there is evidence to suggest that diet may play a role. A new study has found that those who eat more red meat, particularly processed red meat, may be at higher risk for dementia and cognitive decline compared to those who consume little to no red meat. The findings build on prior evidence linking processed red meat consumption and dementia risk, which were presented in July 2024 at the Alzheimer’s Association International Conference in Philadelphia. The latest results of this research were published on January 15 in Neurology. “Red meat is high in saturated fat and has been shown in previous studies to increase the risk of type 2 diabetes and heart disease, which are both linked to reduced brain health,” Dong Wang, MD, ScD, senior author of the study and researcher at Brigham and Women’s Hospital in Boston and an assistant professor of medicine at Harvard, said in a press statement. “Our study found processed red meat may increase the risk of cognitive decline and dementia, but the good news is that it also found that replacing it with healthier alternatives, like nuts, fish and poultry, may reduce a person’s risk.” Processed red meat increases dementia risk by 13% For the study, Wang and colleagues enlisted a group of 133,771 people who had an average age of 49. They did not have dementia at the beginning of the study. The group was followed for up to 43 years. Out of the 133,771 study participants, 11,173 developed dementia. Every two to four years, participants were asked to keep a food diary detailing what they ate and how often they ate it. The researchers considered unprocessed red meat as beef, lamb, pork, or hamburger. Processed red meat was defined as: hot dogs sausages salami bacon bologna other processed meat products A serving size was considered 3 ounces, which is roughly the size of a deck of cards.   The researchers adjusted for other factors for cognitive decline along with age and sex. They concluded that participants who were found to eat the highest amount of processed red meat had a 13% greater risk for developing dementia when compared with their peers who ate the lowest amount of meat. For meat that wasn’t processed, there was no difference in dementia risk between those who ate, on average, less than half a serving per day and those who ate one or more servings a day. How processed red meat affects cognitive function Subjective cognitive decline means a person says they have memory or thinking problems before any obvious decline is significant enough to show on standard tests. To measure this, the researchers examined more than 43,000 people in the group with an average age of 78. They took surveys twice throughout the study period in which they rated their own thinking skills and memory. After adjusting for other risk factors, age, and sex, the researchers found that those who ate an average of 0.25 servings or more of processed red meat each day had a 14% higher risk of subjective cognitive decline compared with those who ate an average of less than 0.10 servings of processed red meat a day. To measure the participants’ objective cognitive function, the researchers enlisted just over 17,000 members of the group to take memory and thinking tests four times throughout the study period. The average age of this group was 74, and the participants were all female. Objective cognitive functions refer to how well the brain can solve problems, remember, and think. After adjusting for other risk factors like sex and age, the researchers concluded that eating higher amounts of processed red meat was associated with quicker brain aging in the area of global cognition (overall cognitive ability) by 1.61 years per additional serving of processed red meat daily. With each additional serving of processed red meat, the area of verbal memory aged 1.69 years. Verbal memory refers to the memory of words and language. The link between diet and dementia Experts not involved in the new study say the findings make sense. “It is not surprising that processed red meats can negatively affect brain health. Processed red meats are often high in fats, sodium, and sugars, which are already known to have adverse effects on the body,” Jasmin Dao, MD, PhD, a pediatric and adult neurologist at Miller Children’s & Women’s Hospital Long Beach, CA, and MemorialCare Long Beach Medical Center, told Healthline. “We are still learning about the diet and dementia connection. Many studies suggest that our diet choices can greatly affect our brain health. Healthy eating has been associated with improvement in our cognitive processing. Conversely, greater ultra-processed foods (those with artificial colorings or additives, high fructose corn syrup) intake can be damaging to the brain cells with corresponding cognitive decline and dementia,” Dao continued. The study is the latest in a growing body of research examining the health impacts of consuming red and processed red meats. “It is fairly well known that red meat, and especially processed red meats, are highly inflammatory, are associated with increased risk for type 2 diabetes, cardiovascular disease, and also may increase the risk for plaques in the brain which are associated with dementia and/or cognitive decline,” Dana Hunnes, PhD, a senior dietitian at the UCLA Fielding School of Public Health, told Healthline. “An additional relationship is between trimethylamine N-oxide (TMAO) and its association with increased development of dementia and Alzheimer’s disease. The higher sodium content of processed red meats increases blood pressure, reduces blood flow to the brain (cerebral perfusion), and potentially [leads] to vascular dementia. So, given these prior known associations, I’m not surprised at all,” Hunnes added. Can you eat red meat and still be healthy? For those who choose to eat red meat, experts say reducing the quantity of meat in the diet can be a good place to start for promoting cognitive health. The researchers found that swapping one serving of processed red meat a day with a serving of legumes or nuts was associated with a 19% reduced risk of dementia as well as 1.37 fewer years of cognitive aging. Swapping a serving of processed red meat for fish had a 28% reduced risk of dementia, and swapping for chicken had a 16% lower risk of dementia. Heather M. Snyder, PhD, senior vice president of medical and scientific relations at the Alzheimer’s Association, told Healthline that a diet that promotes cognitive health is all about balance. Snyder wasn’t involved in the study. “We have long encouraged eating a balanced diet — including foods that are less processed to ensure that our bodies get the needed nutrients — because they’ve been associated with a lower risk of cognitive decline. As research continues, we may uncover other dietary patterns that increase or decrease our risk,” Snyder said. “There isn’t a single food or ingredient that, through rigorous scientific research, has been shown to cause, increase risk, prevent, treat or cure Alzheimer’s or other dementia. It is unlikely that one food will have a significant beneficial or detrimental effect on a disease as complex as Alzheimer’s,” she continued. Associate professor Michael Woodward, MD, an honorary medical advisor for Dementia Australia and head of Aged Care Research and the Memory Clinic at Austin Health in Melbourne, Australia, told Healthline that diet is an important factor in cognitive health, but red meat is only one part of the puzzle of dementia risk. Woodward was likewise not involved in the study. “Diet is definitely a protective factor against cognitive decline, and conversely, poor diet puts you at an increased risk. Also weight, which can be related to diet and exercise,” Woodward said. “Being overweight is a risk factor. If you want to reduce your risk of developing cognitive decline, you need to have as Mediterranean a diet as possible, as many vegetables, fish, legumes, nuts, preferably white meat, such as fish or chicken, olive oil as your preferred oil. The Mediterranean diet is certainly beneficial,” he noted. “Everybody should look at their diet and work out how well it aligns with a Mediterranean diet. Some red meat is, of course, quite permissible in a Mediterranean diet, but if you’re having large amounts of meat and large amounts of fat and starch with that, that may be something to look at. I would not recommend people automatically eliminate red meat from their diet to reduce their risk of cognitive decline. I don’t think we have enough data for that. I think we need to look at brain health in general, not just red meat consumption,” Woodward concluded. Takeaway Dementia cases in the U.S. are expected to double to 1 million new cases a year by 2060, with poor diet considered a risk factor. Research suggests those who eat more processed red meat may be among those with an increased risk of dementia. In a study of more than 133,000 people, those who ate the highest amount of processed red meat had a 13% greater risk of developing dementia when compared with their peers who ate the lowest amount of processed red meat. Swapping one serving of processed red meat a day for nuts, legumes, or fish was associated with a reduction in dementia risk by 19% and 28%, respectively.

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

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

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

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

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

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

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

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

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

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

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

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

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