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Tag: healthy lifestyle

  • Aiming for a healthier year? A doctor shares the 5 science-backed habits that matter most

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    (CNN) — Was that you I spotted at that New Year’s Day group class at my local YMCA? If not, don’t worry. It’s not too late. The start of a new year is a natural time to think about health and make resolutions for science-backed habits that make a difference over months and years.

    Rather than extreme diets or complicated regimens, decades of research point to a handful of simple behaviors that are consistently tied to better long-term health.

    To start the year right, I wanted you to know the most important things you can focus on this year to improve your current physical and mental well-being and have it pay off for decades to come. And yes, I know how hard it can be to realistically follow through when motivation is low or life gets busy.

    I asked CNN wellness expert Dr. Leana Wen to break down five practical, evidence-based actions that can make a real difference in 2026 and beyond. Wen is an emergency physician and adjunct associate professor at George Washington University. She previously served as Baltimore’s health commissioner.

    CNN: For your first tip, you said to prioritize regular exercise. Why does exercise matter so much for health?

    Dr. Leana Wen: Regular physical activity is one of the most powerful tools we have for preventing chronic disease and improving quality of life. It benefits virtually every organ system in the body. Even short bouts of moderate exercise, such as brisk walking, can lower blood pressure, improve cholesterol levels, boost mood and strengthen the heart.

    For adults, the US Centers for Disease Control and Prevention recommend at least 150 minutes of moderate-intensity activity per week plus muscle-strengthening activities on two or more days. Even if you can’t hit those recommendations, some activity is better than none. If you do not currently exercise, start with a 5- or 10-minute brisk walk once a day; if you already walk regularly, try adding a few extra minutes at a time and increasing your pace.

    CNN: Your second tip is to get checkups at least annually. Why is that so important?

    Wen: Periodic checkups with a clinician are essential because many high-risk conditions develop silently. Hypertension, or high blood pressure, and type 2 diabetes, for example, often have no obvious symptoms until they have already caused significant damage to the heart, kidneys and blood vessels. Detecting and treating these conditions early dramatically lowers the risk of heart attack, stroke, kidney disease and other serious complications.

    A checkup gives you a chance to assess risk factors like cholesterol, glucose levels, body mass index and lifestyle habits. You also can establish monitoring or treatment plans with your provider before problems become severe. Timely treatment through lifestyle changes, medication or both can slow or even reverse disease progression.

    These visits also pose an important opportunity to review vaccinations. Recommendations and public messaging from federal health agencies may change, but your clinician can help you understand which vaccines are appropriate for you based on your age, health conditions and personal risk. Staying up to date on routine vaccines — such as flu, Covid-19 and others recommended for your situation — remains one of the most effective ways to prevent serious illness and protect both individual and community health.

    CNN: Your third tip is to get adequate sleep. Why does sleep matter as much as diet or exercise?

    Wen: Sleep is not optional; it’s a biological necessity that affects nearly every aspect of health we care about. Without adequate sleep, your body has trouble repairing tissues, regulating hormones and managing energy balance.

    Research suggests that chronic insufficient sleep is linked to greater risk of obesity, type 2 diabetes, cardiovascular disease and mood disorders. One reason may involve hormonal regulation: Sleep deprivation increases hunger hormones and decreases satiety hormones, which can promote overeating, especially of high-calorie foods.

    Sleep also affects immune function and cognitive performance, so consistent rest helps us to better respond to stress and supports memory, attention and emotional regulation. Most adults benefit from seven to nine hours of sleep per night, and prioritizing regular sleep schedules can improve quality over time.

    CNN: Your fourth tip centers on diet quality, in particular cutting out ultraprocessed foods. Why is working toward a healthier diet so important, and what steps can people take to improve nutrition?

    Wen: What you eat influences your health in important ways. Ultraprocessed foods have become a dominant part of the American diet, accounting for more than half of total calories in many age groups. These foods, which include sugary drinks, packaged snacks, fast food, ready meals and sweetened cereals, are generally high in added sugars, unhealthy fats and sodium, and low in fiber, vitamins and minerals.

    High consumption of ultraprocessed foods is linked to obesity, type 2 diabetes, cardiovascular disease, and even depression and mental health conditions. Replacing ultraprocessed items with whole or minimally processed foods (vegetables, fruits, whole grains, lean proteins, legumes and nuts) supports both physical and mental health and helps stabilize energy, blood sugar and appetite.

    CNN: Your fifth tip may surprise some people: Consider social connection a core part of staying healthy.

    Wen: Human beings are social creatures, and our relationships have direct implications for our health. Strong social connections with family, friends, colleagues and community groups are associated with lower rates of anxiety and depression, better immune function, and reduced risk of chronic diseases such as hypertension and diabetes. Conversely, social isolation and loneliness have been linked to increased risk of cardiovascular disease, cognitive decline and early mortality.

    Social connection motivates healthier behaviors and provides emotional support during stress, and it encourages engagement in physical activity and other positive habits. Simple acts, such as going for walks with friends, regular catch-up phone calls, shared meals or other group activities, are good for short-term mental health. These interactions also represent a long-term investment in your mental and physical health.

    CNN: What advice do you have for people trying to follow these five tips in real life?

    Wen: The most important thing is to concentrate on consistency. These habits do not need to be done perfectly to have an impact. Small, repeated actions add up. For instance, walking most days is far better than exercising hard once a month. Going to regular checkups is crucial, rather than waiting until something feels wrong. Improving sleep by even 30 to 60 minutes a night can make a meaningful difference.

    It also helps to remember that these five areas are deeply connected. Getting enough sleep makes it easier to exercise and eat well. Regular physical activity improves sleep quality and mood. Social connection supports motivation and resilience, making it more likely that people stick with healthy routines. So instead of treating these as separate goals, think of them as reinforcing one another.

    Finally, give yourself permission to start where you are. Health is not built in January alone, and it is not derailed by a bad week or a missed goal. The aim is consistent progress. Choosing habits that feel realistic and sustainable, and returning to them when life gets busy, is what makes these five tips work over the long run.

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    Katia Hetter and CNN

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  • Rates of high blood pressure in children have nearly doubled in 20 years

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    (CNN) — Global rates of hypertension, or high blood pressure, in childhood and adolescence have nearly doubled since 2000, putting more kids at risk for poor health later in life.

    “In 2000, about 3.4% of boys and 3% of girls had hypertension. By 2020, those numbers had risen to 6.5% and 5.8% respectively,” said Dr. Peige Song, a researcher from the School of Public Health at Zhejiang University School of Medicine in China. Song is one of the authors of a study describing the findings that published Wednesday in the journal The Lancet Child and Adolescent Health.

    Children who have hypertension could be at greater risk later on of developing heart disease –– the No. 1 cause of death in the United States, said Dr. Mingyu Zhang, assistant professor of medicine at Harvard Medical School and Beth Israel Deaconess Medical Center. He was not involved in the research.

    “The good news is that this is a modifiable risk,” Song said in an email. “With better screening, earlier detection, and a stronger focus on prevention, especially around healthy weight and nutrition, we can intervene before complications arise.”

    High blood pressure in kids can be addressed

    The rise in hypertension in children is likely due to many factors.

    Childhood obesity is a significant risk factor, because it is associated with factors like insulin resistance, inflammation and vascular function, Song said.

    Dietary factors such as consuming high levels of sodium and ultraprocessed food can also contribute to hypertension risk, as well as poor sleep quality, stress and genetic predisposition, she said.

    Many children also get less movement than past generations and spend more time on sedentary activities, like screen use, which may be affecting risk, she said.

    “We are also starting to know that other factors, including environmental pollutants, can contribute,” Zhang added.

    Zhang served as senior author on a previous study that showed a connection between prebirth exposure to chemicals called PFAS — a class of about 15,000 human-made compounds linked to cancers, endocrine-related conditions and developmental issues in children — and childhood hypertension. Short for perfluoroalkyl and polyfluoroalkyl substances, PFAS are sometimes called “forever chemicals” because they don’t fully break down in the environment.

    The biggest takeaway of this research for families is not to assume high blood pressure is only a problem for adults, Song said.

    If you are worried about your child’s risk for obesity or hypertension, pressure, shame and restriction are not the best approaches.

    Instead, focus on increasing healthy behaviors in a happy way, said Jill Castle, a pediatric dietitian in Massachusetts, in a previous CNN article.

    “The goal of the food pillar is really to embrace flexibility with food and to emphasize foods that are highly nutritious and … to allow foods also that might be minimally nutritious within the diet in ways that can be fully enjoyed and flexible,” Castle said.

    Try to prioritize sitting down as a family for meals and avoid labeling foods as “good” or “bad,” said Castle, author of “Kids Thrive at Every Size.”

    “The clean plate club or rewarding with sweets — they might work in the moment, but they don’t do a good job of establishing the self-trust and an intuitive, good relationship with food as kids grow up,” Castle said.

    Masked hypertension in children

    The study didn’t just track rates in the United States. Instead, researchers analyzed data from 96 studies across 21 countries.

    Another important consideration the study team made is how blood pressure differs in and outside the doctor’s office. Some children might have normal blood pressure at home, but a higher reading in the office, while others might have a lower blood pressure in the office than they normally would.

    By including data from both office visits and at-home blood pressure readings, the researchers were able to include hypertension rates that are “masked,” or wouldn’t be caught in a doctor’s visit, Zhang said. Masked hypertension was found to be the most common kind, according to the data.

    “This is important because it means that many children with true hypertension could go undetected if we rely only on office blood pressure readings,” he said.

    The result show that one reading may not be enough, and there may be a need for more scalable solutions for better monitoring and care of hypertension around the world, Song added.

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    Madeline Holcombe and CNN

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  • Support Immune Health with 4 Everyday Habits

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    The coughing and sneezing you hear at home, in the office and at the gym means one thing: It’s cold and flu season. Although it’s impossible to guarantee you won’t get sick, adopting a few healthy habits can go a long way toward avoiding the sniffles and sneezes.

    Start by talking with your health care provider about any concerns you may have then follow these lifestyle recommendations for natural immune system support.

    Wash Your Hands: While it’s probably the first rule you learn about getting sick as a child, washing your hands remains a critical first line of defense. Use warm, soapy water and rub your hands together for at least 20 seconds. Don’t forget the backs of your hands, wrists and under your fingernails. Rinse off the soap then dry with a clean towel.

    Commit to Healthier Eating: Foods like fruits, vegetables, nuts, seeds, legumes and whole grains are recommended by experts as essential foods for optimizing your immune system. Consider fresh grapes, a prime example of food that contains beneficial plant compounds linked to health benefits in humans.

    Credit: California Table Grape Commission

    Healthy cells are the foundation of good health, and the antioxidants and other polyphenols naturally found in grapes help protect the health and function of cells. The good news is that improving your diet doesn’t require a complete overhaul – small steps such as swapping in fresh California grapes for processed snacks or simply adding a handful of fresh grapes to your day will add these beneficial compounds to your daily routine.

    Or, you can add grapes to recipes like this Lemony California Grape and Beet Salad, a vibrant and fresh melody of color and flavor. Roasted red and yellow beets meet sweet and juicy grapes, peppery arugula and pumpkin seeds all brought together with a zesty lemon vinaigrette.

    Studies suggest some grape compounds may positively influence immune function, including resveratrol and certain flavonoids. Additional studies show adding heart-healthy grapes to your daily diet can help support brain, colon and skin health. Grapes are also a good source of vitamin K, which may help support lung health.

    Avoid Others Who are Sick: Along with washing your hands frequently, steering clear of people who are ill may sound like a no-brainer, but sometimes it’s easier said than done. When loved ones, close friends or coworkers come down with a cold or flu, do your best to keep your distance and avoid touching items with which they came into contact. After bedtime routines with a sick child or afternoon meetings with an under-the-weather associate, thoroughly wash your hands and clean commonly used surfaces like doorknobs or conference room keyboards.

    Prioritize Hydration: Even during cooler weather, staying hydrated remains important for immune health by keeping the body’s defenses functioning properly. Drink water throughout the day, and for an extra dose, increase hydration by eating foods with high water content like grapes, which contain about 82% water.

    Find more health and nutrition information at GrapesFromCalifornia.com.

    Credit: California Table Grape Commission

    Lemony California Grape and Beet Salad

    Servings: 6

    • 1/4  cup, plus 1 tablespoon, extra-virgin olive oil, divided
    • 3 tablespoons lemon juice
    • 1  tablespoon honey
    • 2  cups peeled and sliced (1/8-inch thick) raw red and yellow beets, cut into small half-moons or triangles
    • 1/2 teaspoon sea salt
    • 3  cups halved red Grapes from California
    • 1/2  cup roasted salted pumpkin seeds
    • 2  green onions, thinly sliced
    • 4  cups (3 ounces) baby arugula
    • freshly ground pepper, to taste
    1. Heat oven to 400 F and line baking sheet with parchment paper. In large bowl, whisk 1/4 cup olive oil, lemon juice and honey; set aside.
    2. Place sliced beets on prepared baking sheet and drizzle with remaining oil.  Add salt and toss well to coat. Spread in single layer and bake 25 minutes, or until tender; let cool.
    3. Add grapes and pumpkin seeds to bowl with dressing and toss well to coat.  Add cooled beets, green onions and arugula. Toss lightly; season with pepper, to taste.

    Nutritional information per serving: 250 calories; 5 g protein; 25 g carbohydrates; 16 g fat (58% calories from fat); 2.5 g saturated fat (9% calories from saturated fat); 0 mg cholesterol; 320 mg sodium; 3 g fiber.

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    Courtesy of Family Features

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  • Nurturing Your Connection with Your Dog | Animal Wellness Magazine

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    Every dog brings joy and companionship. But real emotional connection matters more than mere presence. A secure relationship enhances well-being; insecurity leads to distress. Understanding how to nurture this bond can transform your life and your dog’s.

    Emotional Security

    Feeling secure in your relationship fosters happiness. Many find comfort in their dog’s presence, but anxiety about separation creates tension. Research shows that a strong connection reduces feelings of loneliness and depression. Regular interactions alone won’t ensure a healthy relationship; emotional security forms the foundation for mutual satisfaction. Focus on trust-building activities. Training sessions or simple playtime can significantly enhance your bond.

    Creating Shared Experiences

    Shared activities deepen connections. Engage in walks, play fetch, or explore new environments together. Each adventure strengthens your emotional ties and builds trust. These moments create lasting memories for both of you. Pay attention to your dog’s preferences. Some may thrive in busy parks, while others prefer quiet trails. Tailoring experiences to your dog’s personality fosters a deeper understanding and connection.

    Holistic Approaches to Enhance the Bond

    Consider holistic methods to nurture your relationship. Incorporate mindfulness practices, like spending quiet time together. Meditation or gentle stretches alongside your dog can promote relaxation for both. Nutrition also plays a role; a balanced diet supports overall health and behavior. Consulting with a veterinarian about dietary needs fosters a happier, healthier companion.

    The Importance of Consistency and Routine

    Dogs thrive on routine; it provides stability. Establishing daily rituals—feeding, walks, and play—builds trust. Predictability eases anxiety and promotes security. Consistency in commands reinforces training and enhances communication. Celebrate small achievements during training sessions. Positive reinforcement creates joy and strengthens your bond.

    Building a strong relationship with your dog requires time, patience, and effort. Focus on emotional security, and shared experiences. Embrace consistency in your daily interactions. The rewards are profound: a deeper bond leads to greater happiness and emotional fulfillment for both of you. As you nurture this connection, you pave the way for a healthier, more joyful life together.

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    Animal Wellness

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  • TeamUp Fitness App Explains Why Living an Active Lifestyle is More Important Than Ever

    TeamUp Fitness App Explains Why Living an Active Lifestyle is More Important Than Ever

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    This year, because of the pandemic, change in just about every aspect of our lives has been constant. And, from that change came a newfound focus on living an active and healthy lifestyle, something TeamUp Fitness knows well and brought to life in its mobile app.

    Press Release
    –


    updated: Jan 12, 2021


    PHILADELPHIA, January 12, 2021 (Newswire.com)
    –
    People all over the world start the New Year with a resolution that’s typically centered around living an active, healthy lifestyle. In 2020, especially, because of quarantine, people had the time to assess their lifestyle and make a concerted effort to incorporate exercise into their daily routines.

    This focus on fitness will carry over into 2021 and with goals of building community when feelings of isolation are at their peak and providing motivation and guidance to stay on track with exercise, TeamUp Fitness fills this void with its community-driven mobile application by bringing fitness enthusiasts from around the world together to connect, motivate, inspire, and help other achieve their lifestyle changes.

    This sense of connection comes at a time when the Census Bureau reports that more than one-third of Americas have displayed clinical signs of anxiety, depression, or both since the COVID-19 pandemic started.

    To ease these feelings of anxiety and depression, an online article from the Mayo Clinic highlighted the power of physical activity to enhance a person’s mood and self-confidence.

    TeamUp Fitness understands the connection between fitness and overall well-being and through its app has given users the ability to:

    • Connect with a feature called “Let’s Connect”
    • Get motivated and Inspired by Viewing other users’ feeds
    • Post Unlimited Photos and Videos
    • Filter searches by fitness goals, activities, distance and more 

    “2020 was a year like no other. However, it’s brought into focus the need for connection and the importance of living an active lifestyle,” said Tony Trombetta, CEO of TeamUp Fitness, “Our goal at TeamUp Fitness is to provide both and encourage our users to try to make a new connection, or simply push beyond what they thought was possible for themselves.”

    Though quarantine brought with it more time, something people crave in life, it also brought challenges and one of them was limited resources as fitness centers were forced to close their doors for extended periods at a time.

    From this challenge came new opportunities and TeamUp Fitness stepped up to the plate to create a community for fitness enthusiasts to connect, network, find new workout partners, professionals, even possibly find a fit companion.

    Users from all corners of the world found connection and community through the app and continue to TeamUp with other members who are interested in similar activities and lifestyles. In our community, you will find other like-minded members where health, fitness, and nutrition are the primary focus for mind, body and spirit.

    “Living an active lifestyle, though it seems like an individual endeavor is heavily rooted in community,” Trombetta noted, “We created TeamUp Fitness to help people on their own fitness journeys connect with and reach their personal goals while motivating others to do the same.”

    The TeamUp Fitness app is now available in the Apple and Android App Stores. Head to https://www.teamup.fitness to learn what the buzz is about.

    About TeamUp Fitness

    TeamUp Fitness is a lifestyle platform that’s specifically designed to bring the entire fitness community together. TeamUp has positioned itself to be the leading “fitness connection” for mind body and soul. TeamUp is the go-to platform for fitness enthusiasts to connect, engage and find their fitness soulmate!

    CONTACT INFORMATION:

    Tiffany Kayar
    tiffanyPR@newswire.io

    Source: TeamUp Fitness

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  • First Ever Illustrated Vegan Guide, Simple Happy Kitchen Launches on Kickstarter

    First Ever Illustrated Vegan Guide, Simple Happy Kitchen Launches on Kickstarter

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    Simple Happy Kitchen hopes to raise $15,000 to bring plant-based nutrition to widespread consumer market

    Press Release
    –


    updated: Sep 13, 2017


    SAN FRANCISCO, September 13, 2017 (Newswire.com)
    –
     Simple Happy Kitchen is the first fully illustrated vegan guide book for the whole family; It is packed with beautiful, simple and clinically approved nutritional information. Today, Simple Happy Kitchen launches on Kickstarter. Starting from $29 for an e-book and $46 for a hardcover (bundles of the product and rewards).

    https://www.kickstarter.com/projects/mikimottes/892856637?token=222c35ba

    The Book:

    • 100% professionally illustrated by long-time illustrator Miki Mottes.
    • Accessible: no hard-to-understand, boring charts and diagrams – information is presented with fun and friendly illustrations, infographics and humor, helping readers to build a diet that’s balanced and healthy.
    • Factual: all nutritional information is written by experienced nutritionists*.
    • Posters included: many of the book’s pages are perforated for hanging around the house.
    • Food tips: includes a section dedicated to tips on food handling and storage.
    • Interviews: includes interviews with renown plant-based thought leaders such as Dr. Michael Greger.
    • Dimensions: 8.5″ x 11″ (21.8cm x 27.8cm).
    • Cloth hardcover, approx. 120 pages, thick wood-free paper.

    *All nutritional information in the book is based on studies and reliable data and is written and verified by vegan nutritionist BSc Tal Porat who also volunteers in Challenge 22+ (Experience veganism for 22 days) as a professional clinical dietitian, as well as other experts.

    Editor’s notes:
    – High-resolution page samples, logos, rewards photos and the campaign video can be found here.
    – For more information, please visit Simple Happy Kitchen’s website here.

    About Simple Happy Kitchen:
    Simple Happy Kitchen is a project founded by Miki Mottes, an illustrator and designer. For many years, Miki has been devoting his design skills and volunteer time to many animal welfare organizations and associations that promote plant-based nutrition. Following the success of his illustrations with these organizations, Miki has decided to go ahead and publish a fully illustrated book hoping to help those wanting to learn more about plant-based nutrition.

    Miki has also illustrated Prof. Dan Ariely’s successful game “The Irrational Game” which was 1800% funded on Kickstarter.

    PR Contact:  
    Facebook:   SimpleHappyKitchen
    Instagram:  @simple_happy_kitchen
    Twitter:       @simplehappykchn
    Skype:        mikimottes

    Source: www.simplehappykitchen.com

    Source: www.simplehappykitchen.com

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