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Tag: Prosocial behavior

  • 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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  • Does science agree it’s better to give than receive? A doctor explains

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    (CNN) — The holidays are here, which means you’re probably thinking about gifts — what to buy, whom to give to and how much to spend. Gift-giving is often framed as a source of stress and obligation, but a growing body of research suggests there may also be something beneficial about giving itself.

    I have wondered if science supports the idea that it’s better to give than receive, and if so, are there measurable health effects? Does it matter how you give, such as money versus time and big gestures versus small ones? And can giving ever backfire?

    I turned to CNN wellness expert Dr. Leana Wen, counting on her for some good advice. Wen is an emergency physician and adjunct associate professor at George Washington University who previously was Baltimore’s health commissioner. She is done with her holiday shopping for her family and friends.

    CNN: Does science really back up the idea that it’s better to give than receive?

    Dr. Leana Wen: Science does support that idea, with some key caveats. Research from psychology, neuroscience and public health shows that prosocial behaviors such as giving time, money or support to others are associated with benefits to well-being.

    That doesn’t mean that giving is always beneficial or that people should give at the expense of their own needs. But taken together, the evidence suggests that generosity can be good for both emotional and physical health.

    CNN: What kinds of health benefits have researchers found?

    Wen: A wealth of research links giving and helping behaviors to better mental well-being, including lower rates of depression and anxiety and higher life satisfaction. Surprisingly, the effects also go beyond mental health: Researchers have found associations between prosocial behavior and lower stress hormones, reduced inflammation, better cardiovascular outcomes and longer lifespan.

    Notably, a large 2023 JAMA Network Open review looked at 30 studies involving prosocial interventions, which include acts of kindness, charitable giving, community volunteering and helping behaviors. Researchers found improvements in mental well-being, lower depression scores, physical activity and even blood test results

    Giving time and effort, such as volunteering at a food bank, often produces stronger benefits than giving money alone. Credit: Drazen Zigic/iStockphoto / Getty Images via CNN Newsource

    CNN: How does giving affect the brain and body?

    Wen: Giving activates reward pathways in the brain in areas linked to pleasure, motivation and social bonding. These actions trigger the release of chemicals such as dopamine and endorphins, which are associated with positive feelings.

    Another key hormone is oxytocin, which plays a role in stress regulation. Oxytocin can lower blood pressure, reduce stress responses and promote feelings of social connection. Over time, repeated activation of these pathways may help explain why generosity is linked to better health, especially in conditions influenced by chronic stress, such as depression and heart disease.

    CNN: Is this just correlation, or is there evidence that giving actually causes these benefits?

    Wen: That’s an important distinction. Some early research was observational, which means it’s possible that perhaps healthier or happier people were simply more likely to give. But more recent studies include experimental designs that strengthen the case for causation.

    For instance, randomized trials have asked participants to perform acts of kindness or generosity and compared them with control activities. These studies have shown short-term reductions in stress hormones like cortisol, along with improvements in mood and emotional well-being. While it is harder to prove long-term causation, the consistency across experimental, biological and population-level data makes a strong case that giving itself plays a role.

    CNN: Does it matter how people give, whether it’s money, time, small gifts or expensive ones?

    Wen: Yes, the type and context of giving matter a great deal. Research suggests that voluntary, meaningful giving is more beneficial than giving that feels obligatory or stressful. Giving time and effort, such as volunteering or helping someone directly, often produces stronger benefits than giving money alone.

    Meaning also matters. Giving that aligns with personal values or strengthens social connection is likely to be more beneficial than something that is impersonal or transactional. All this means that small acts such as writing a thoughtful note, helping a neighbor or spending time with someone who is lonely can have meaningful effects.

    CNN: Can giving ever be harmful?

    Wen: Absolutely. Giving is not universally beneficial. When giving leads to financial strain, exhaustion, resentment or neglect of one’s own health, the benefits disappear and can even reverse. Caregiver burnout is a clear example. People who give extensively without adequate support often experience worse physical and mental health.

    The key is balance. In the ideal circumstances, giving should be voluntary. People should not feel pressure to give beyond their means or capacity, especially during the holidays, when expectations can be high.

    CNN: Who benefits most from giving?

    Wen: Benefits have been observed across age groups, but some populations appear to gain particular advantages. Older adults who volunteer often show better physical functioning and lower mortality risk. People who feel socially isolated may also have significant benefit because giving strengthens social ties and provides a sense of purpose.

    There is also growing evidence that adolescents and young adults benefit from prosocial behavior, with improved mental well-being. Researchers are studying whether structured kindness or volunteering programs can support health across the lifespan.

    CNN: How should people think about gift-giving during the holidays?

    Wen: The holidays can be a good time to rethink what giving means. Instead of focusing on cost or quantity, people might consider gifts that foster connection or shared experience. Time, attention and thoughtfulness matter more than price.

    It’s also important to set boundaries. Giving should not come with guilt or pressure. Choosing to give in ways that feel meaningful and opting out of expectations that cause stress is consistent with what the science suggests about healthy generosity.

    CNN: What’s the takeaway this holiday season?

    Wen: Giving can be good for health, but only when it is done thoughtfully and within one’s means. Science supports the idea that generosity can reduce stress, strengthen social bonds and improve both mental and physical well-being. The holidays offer an opportunity to practice generosity in ways that are healthy, sustainable, meaningful and connected to what matters most.

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    Katia Hetter and CNN

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