When to see a doctor

🥗 Nutrition

Nutrition in lifestyle medicine: a guide to whole, mostly plant-based eating

• If you have diabetes or kidney, heart or digestive disease and plan to change your diet substantially.
• During pregnancy or breastfeeding, and for children and older adults, to discuss individual nutrient needs.
• If you are losing weight without trying, have trouble swallowing or notice blood in your stool.

How to build a healthy plate: a simple method for every day

• If you have chronic kidney disease, ask about limits on potassium, phosphorus or protein.
• If you take warfarin, talk to your doctor before sharply increasing leafy green vegetables.
• If you have diabetes, ask about carbohydrate portions and blood sugar monitoring.

Fiber: how much you need per day and where to get it

• If a sudden increase in fiber causes severe abdominal pain, lasting bloating or constipation.
• If you have Crohn’s disease, ulcerative colitis, a bowel stricture or recent digestive surgery.
• If your bowel habits change, you see blood in your stool or you lose weight without explanation.

How to read a Nutrition Facts label: 5 things to check

• If you have food allergies, read the "Contains" statement every time; recipes can change.
• If you have kidney disease, diabetes or heart failure, ask a dietitian which label numbers matter most for you.

Beans and legumes: an underrated source of protein and fiber

• If you have kidney disease and have been told to limit potassium or phosphorus.
• If you have irritable bowel syndrome and beans trigger symptoms; a dietitian can help with a low-FODMAP approach.

Sodium and salt: how much is too much and where it hides

• Before using potassium-based salt substitutes, if you have kidney disease or take medicines that raise potassium (some blood pressure drugs and diuretics).
• If your blood pressure is regularly 130/80 mm Hg or higher, cutting sodium complements but does not replace treatment.

Sugar and sugary drinks: what the research says

• If you are constantly thirsty, urinate often, feel tired and lose weight without trying; these may be signs of diabetes and need a blood test.
• If you have diabetes, ask about carbohydrate targets and sweeteners.

Ultra-processed foods: why it pays to eat fewer of them

• If you notice uncontrolled overeating or compulsive cravings for certain foods, a doctor or therapist can help.
• If you need to limit your diet for a medical condition, discuss changes with your doctor or a registered dietitian.

Water: how much should you really drink?

• If you have heart failure or kidney disease, follow your doctor’s fluid limits.
• Seek care for signs of dehydration such as confusion, very dark urine, dizziness or no urine for many hours, especially in older adults and young children.

Myth or fact: you need a detox diet to cleanse your body

• If a cleanse causes dizziness, fainting, severe diarrhea or palpitations, stop and seek medical care.
• If you have diabetes, kidney disease or an eating disorder history, do not start a cleanse without your doctor.

Nuts: a handful a day for your heart

• If you have a nut allergy, avoid nuts and carry your epinephrine auto-injector if prescribed.
• If you have been told to follow a low-calorie or low-oxalate diet, ask how nuts fit in.

Whole grains: oats, brown rice, barley and heart health

• If you have celiac disease, choose gluten-free whole grains such as oats labeled gluten-free, brown rice, quinoa and buckwheat.

Red and processed meat: what the WHO said and how much is OK

• If you have a family history of colorectal cancer, ask about screening; the USPSTF recommends starting at age 45 for average-risk adults.
• If you notice blood in your stool, a change in bowel habits or unexplained weight loss.

Fish and omega-3s: food or fish oil capsules?

• If you have heart disease, ask your doctor whether a prescription omega-3 medication is right for you; it is different from over-the-counter fish oil.
• If you take blood thinners, ask before starting high-dose fish oil.

Vitamin D: who really needs supplements?

• If you have osteoporosis, malabsorption (celiac disease, bariatric surgery), kidney or liver disease, or rarely go outdoors, ask your doctor about testing and dosing.
• Do not take high doses (more than 4,000 IU a day) without medical advice.

Vitamin B12: what to know if you eat few animal foods

• If you feel numbness or tingling in your hands or feet, unusual fatigue or memory problems, ask your doctor for a B12 test.
• If you follow a vegan diet, are pregnant or breastfeeding, or have had weight-loss surgery, discuss B12 with your doctor.

Coffee: benefits, limits and who should cut back

• If you have palpitations, anxiety, insomnia or heartburn that coffee seems to trigger.
• If you are pregnant, have uncontrolled high blood pressure or a heart rhythm disorder, ask your doctor about caffeine.

Eggs and cholesterol: how many is OK?

• If you have diabetes, high LDL cholesterol or heart disease, ask your doctor how many eggs fit your diet.

Milk and dairy: how much do adults really need?

• If you have osteoporosis or a high fracture risk, ask your doctor about calcium, vitamin D and bone density testing.
• If dairy causes bloating or diarrhea, you may be lactose intolerant; lactose-free products or plant milks are options.

Dietary fats: olive oil, butter and your heart

• If your LDL cholesterol is high, talk to your doctor about diet changes and whether you need medication.

Trans fats: the most harmful type of fat

• If your cholesterol is high, ask your doctor about diet and medication.

Myth or fact: fruit is bad for you because of its sugar

• If you have diabetes, ask your doctor or dietitian how to include fruit in your carbohydrate plan; fruit is usually encouraged.

Fermented foods and the gut microbiome: yogurt, kefir, sauerkraut

• If you have a weakened immune system, ask your doctor before eating unpasteurized fermented products.
• If you have a histamine intolerance or are on an MAO inhibitor, some fermented foods may cause reactions.

Intermittent fasting: does it work better than a regular diet?

• If you have diabetes, especially on insulin or sulfonylureas, fasting can cause dangerous low blood sugar; talk to your doctor first.
• If you are pregnant or breastfeeding, have a history of eating disorders or are under 18, fasting is not recommended without medical supervision.

Myth or fact: breakfast is the most important meal for weight loss

• If you have diabetes and take insulin or other glucose-lowering drugs, do not skip meals without talking to your doctor.
• If skipping meals leads to binge eating later in the day, consider talking to a doctor or registered dietitian.

The DASH diet: an eating plan for healthy blood pressure

• If your blood pressure is 130/80 mm Hg or higher, diet complements but does not replace treatment your doctor recommends.
• If you have kidney disease, check before increasing potassium-rich foods.

Myth or fact: apple cider vinegar helps you lose weight

• If you have diabetes and take glucose-lowering medication, do not add vinegar "for blood sugar" without talking to your doctor.
• Heartburn, throat pain or stomach pain after vinegar is a reason to stop and see a doctor.

Myth or fact: seed oils like canola and soybean oil are toxic

• If your cholesterol is high, ask your doctor which fats to choose. Do not switch to butter and beef tallow based on social media advice.

Myth or fact: raw (unpasteurized) milk is healthier

• See a doctor for bloody diarrhea, high fever, severe abdominal pain or signs of dehydration after drinking raw milk.
• Pregnant women who develop fever or flu-like symptoms after raw dairy should seek care promptly because of the risk of listeriosis.

Myth or fact: the carnivore diet is the healthiest diet

• If you already follow an all-meat diet, check your lipid panel regularly and discuss the results with your doctor.
• For people with kidney disease, heart disease or gout, this diet may be dangerous; talk to your doctor.

Myth or fact: every blood sugar spike after eating is harmful

• See a doctor if you have excessive thirst, frequent urination or unexplained weight loss; these can be signs of diabetes.
• If you have prediabetes or a family history of diabetes, ask about an A1C and fasting glucose test rather than relying on a sensor alone. The USPSTF recommends screening adults aged 35 to 70 who have overweight or obesity.

Myth or fact: you can never eat too much protein for muscle

• People with kidney disease should not sharply increase protein without talking to their doctor.

🚶 Physical Activity

Physical activity: how much exercise do adults need?

• If you feel chest pain or pressure, severe shortness of breath, dizziness or an irregular heartbeat during exercise. If symptoms are severe or do not go away, call 911.
• If you have heart disease, diabetes or kidney disease, or have been inactive for a long time and plan vigorous exercise.
• If joint or back pain does not go away or gets worse after activity.

Do you really need 10,000 steps a day? What the research says

• If walking causes chest pain, shortness of breath or leg pain, see a doctor before increasing your steps.

Sitting too much: the health risks of a desk job and how to offset them

• If you have back, neck or wrist pain from desk work that does not improve with movement and ergonomic changes.
• If you have leg swelling or pain after long periods of sitting, especially on long flights, seek care; it can be a sign of a blood clot.

Strength training at home in 15 minutes: why and how

• If you have heart disease, uncontrolled blood pressure, recent surgery or joint problems, ask your doctor or a physical therapist about a safe program.
• Stop if you feel chest pain, dizziness or sharp joint pain.

Walking: the simplest exercise with proven benefits

• If walking causes chest pain, unusual shortness of breath or calf pain that eases with rest, see a doctor.
• If you have balance problems or have fallen, ask about a safe walking plan and balance exercises.

Exercise after 60: strength, balance and fall prevention

• If you have fallen in the past year, feel unsteady or are afraid of falling, tell your doctor; the CDC STEADI program recommends a fall-risk check.
• If you have heart disease, osteoporosis or joint replacements, ask about safe exercises.
• Stop and seek help for chest pain, severe shortness of breath or dizziness.

Exercise and mood: how physical activity helps with depression and anxiety

• If low mood, loss of interest or hopelessness last more than 2 weeks, see a doctor or mental health professional.
• If you have thoughts of suicide, call or text 988 or call 911.

How to start exercising if you have not moved in a long time

• If you have heart disease, diabetes, kidney disease or symptoms such as chest pain or dizziness with exertion, talk to your doctor before starting.
• If you have joint pain or a past injury, a physical therapist can help you choose safe activities.

Myth or fact: exercise only counts if you work out for an hour

• If you have been inactive and have a chronic condition, check with your doctor before starting vigorous exercise.

Short, intense workouts: HIIT and "exercise snacks"

• If you have heart disease, uncontrolled high blood pressure or symptoms such as chest pain or fainting, talk to your doctor before vigorous exercise.

Stretching: benefits, myths and how to do it right

• If you have joint pain, a recent injury or hypermobility, ask a physical therapist which stretches are right for you.

Low back pain: why staying active beats bed rest

• Call 911 or go to an emergency department if back pain comes with loss of bladder or bowel control, numbness in the groin or rapidly worsening leg weakness.
• See a doctor promptly if back pain follows a fall or injury, comes with fever or unexplained weight loss, or if you have a history of cancer.
• See a doctor if pain lasts more than 4 to 6 weeks or keeps getting worse.

Yoga: what is proven for mood and back pain

• If you have osteoporosis, glaucoma, uncontrolled blood pressure or are pregnant, ask your doctor which poses to avoid.
• If depression is moderate or severe, yoga can complement but not replace treatment.

Biking and walking to work: active commuting and health

• If you have heart disease or joint problems, ask your doctor before starting a demanding commute.

Exercise and type 2 diabetes: prevention and control

• If you have diabetes and take insulin or sulfonylureas, ask your doctor how to avoid low blood sugar during exercise.
• If you have diabetes complications affecting your eyes, nerves or heart, get advice on safe types of exercise.
• About 1 in 3 U.S. adults has prediabetes, and most do not know it; ask your doctor about testing.

Exercise during pregnancy: safe and beneficial

• Stop and call your provider for vaginal bleeding, fluid leaking, regular painful contractions, chest pain, dizziness, calf pain or swelling, or decreased fetal movement.
• If you have a condition such as placenta previa, preeclampsia or cervical insufficiency, ask which activities are safe.

Kids and physical activity: how much they need and how to limit screens

• If your child gets short of breath, has chest pain or faints during activity.
• If your child has a chronic condition such as asthma, diabetes or a heart condition, ask the pediatrician about a safe activity plan.
• If screen use is causing conflict, sleep problems or withdrawal from friends and family.

Grip strength: a simple marker of health

• If you notice sudden weakness in your hand or arm, especially on one side, call 911; it can be a sign of stroke.
• If you have progressive weakness, numbness or pain in your hands, see a doctor.

Cardiorespiratory fitness: the vital sign doctors rarely measure

• Before starting vigorous training, talk to your doctor if you have heart disease, chest pain with exertion or several risk factors.

Exercise and cancer: how physical activity lowers risk

• If you are undergoing cancer treatment, ask your oncology team about a safe activity plan; many centers offer exercise oncology programs.
• Keep up with recommended cancer screenings regardless of activity level.

Exercise and the brain: how physical activity supports memory

• If you or a loved one notice memory problems that affect daily life, getting lost in familiar places or personality changes, see a doctor.

Exercise and sleep: how physical activity helps you sleep

• If you sleep poorly despite healthy habits, snore loudly or feel very sleepy during the day, talk to your doctor.

Knee osteoarthritis: exercise is the foundation of treatment

• If your knee is suddenly hot, red and swollen, or you cannot bear weight, see a doctor promptly.
• If pain keeps you awake at night or gets steadily worse despite exercise, ask about other treatment options.

Walking after meals: an easy way to lower blood sugar

• If you have diabetes and take insulin or sulfonylureas, ask your doctor how activity may affect low blood sugar.

"Weekend warriors": is exercising only on weekends good for you?

• If you are inactive during the week and plan vigorous weekend sports, especially with heart risk factors, talk to your doctor first.

Strong bones: exercises to prevent osteoporosis

• If you have osteoporosis or a history of fractures, ask your doctor or a physical therapist before high-intensity or impact exercise.
• The USPSTF recommends bone density screening for women 65 and older and for younger postmenopausal women at higher risk.

Extreme heat and health: how to avoid overheating

• Call 911 if someone is confused, has a seizure, faints or has a very high body temperature; these are signs of heat stroke. Cool them while you wait.
• If you take diuretics or heart or blood pressure medicine, ask your doctor whether anything should change during heat waves.
• Get medical help if nausea, headache and weakness do not improve after resting in a cool place.

Myth or fact: ab exercises burn belly fat

• A waist circumference above 40 inches in men or 35 inches in women is linked to higher cardiometabolic risk; discuss it with your doctor.

🌙 Sleep

Sleep: how much do adults need and why it matters for health

• If you snore and a partner notices pauses in your breathing, or you are overwhelmingly sleepy during the day; these may be signs of sleep apnea.
• If insomnia lasts more than 3 months and affects your day.
• If sleep problems come with low mood, anxiety or thoughts of self-harm. If you are in crisis, call or text 988.
• If you feel an urge to move your legs in the evening or at night that keeps you from falling asleep.

A bedtime routine for better sleep: what really helps

• If you have trouble sleeping at least 3 nights a week for more than 3 months, see a doctor about CBT-I.
• If you snore loudly or are very sleepy during the day despite enough time in bed, get checked for sleep apnea.

Caffeine and sleep: how many hours before bed to stop

• If you rely on several caffeinated drinks a day to stay awake, consider whether you have a sleep problem such as insomnia or sleep apnea, and talk to your doctor.

Sleeping through stressful times: how to recover when nights are restless

• If sleep problems last more than a month after a traumatic event, or come with nightmares, flashbacks or hypervigilance, talk to a doctor or therapist.
• If you have thoughts of suicide, call or text 988. In an emergency, call 911.
• After disasters, the SAMHSA Disaster Distress Helpline (1-800-985-5990) offers free, confidential support by call or text.

Insomnia: what CBT-I is and why it is first-line treatment

• See a doctor if insomnia lasts more than 3 months, at least 3 nights a week, and affects your days.
• If insomnia comes with low mood, anxiety or thoughts of self-harm, get help promptly. In a crisis, call or text 988.
• If you snore loudly or stop breathing in your sleep, get checked for sleep apnea before starting sleep restriction.

Napping: how long to nap for real benefits

• If you feel the need to nap every day despite sleeping 7 or more hours, or fall asleep unintentionally, see a doctor; it may be a sign of sleep apnea or another sleep disorder.

Snoring and sleep apnea: when it is dangerous

• See a doctor if you snore loudly and someone has noticed you stop breathing, gasp or choke during sleep.
• If you feel so sleepy during the day that you nod off while driving, stop driving and get evaluated promptly.
• If you have high blood pressure that is hard to control, ask about sleep apnea testing.

Alcohol and sleep: why a nightcap keeps you from resting well

• If you need alcohol to fall asleep, or drink to cope with insomnia or stress, talk to your doctor; insomnia has effective treatments.
• Do not combine alcohol with sleeping pills or sedatives: the combination can dangerously slow breathing.

Myth or fact: melatonin is a safe, strong sleep aid

• If insomnia lasts more than 3 months, at least 3 nights a week, see a doctor; the most effective treatment is CBT-I.
• Do not give melatonin to children without talking to a pediatrician; poison center calls for melatonin in children have risen sharply in the U.S.
• If you are pregnant or have epilepsy, an autoimmune disease or take blood thinners, ask your doctor first.

Sleep and weight: how sleep loss affects appetite

• If you snore, feel very sleepy during the day and have gained weight, ask about sleep apnea.

Teen sleep: why teens need more and fall asleep later

• If your teen is extremely sleepy during the day despite enough sleep, falls asleep in class or while driving, see a doctor.
• If sleep problems come with low mood, withdrawal or talk of self-harm, seek help. In a crisis, call or text 988.

Sleep and immunity: why short sleep raises your risk of colds

• If you get frequent infections that are severe or slow to heal, talk to your doctor.

Early birds and night owls: chronotype and social jet lag

• If you cannot fall asleep until very late and cannot wake for work or school despite trying, talk to a doctor; delayed sleep phase disorder is treatable.

Night shifts: how to protect your health on shift work

• If you are extremely sleepy on the job or while driving home, talk to your doctor; shift work disorder is treatable.
• If you have diabetes or heart disease and work nights, ask how to time medications and meals.

Sleep and memory: how the brain locks in learning overnight

• If memory problems are getting worse, affect daily life or come with confusion, see a doctor.
• If you snore and feel sleepy during the day, untreated sleep apnea can affect memory and concentration.

Light and your body clock: how to reset your sleep schedule

• If you cannot fall asleep until very late and struggle to wake despite good habits, ask about circadian rhythm disorders.
• If dark winter months bring persistent low mood, ask your doctor about seasonal affective disorder and light therapy.

How sleep changes with age and what to do about it

• If you have chronic insomnia, loud snoring, leg discomfort at night or act out dreams, see a doctor.
• Ask your doctor before taking over-the-counter sleep aids containing diphenhydramine; the American Geriatrics Society advises older adults to avoid them.

Waking up at night: what is normal and what is not

• See a doctor if you wake up gasping or choking, wake up many times to urinate, or if awakenings come with pain, palpitations or night sweats.
• If frequent awakenings last more than 3 months and affect your days, ask about CBT-I.

Sleep and your heart: how sleep duration is linked to heart attack and stroke

• If you snore loudly, stop breathing during sleep or have hard-to-control blood pressure, ask about sleep apnea testing.
• Call 911 for chest pain, shortness of breath or signs of stroke, day or night.

Better sleep improves mental health: evidence from 65 trials

• If insomnia comes with persistent low mood, anxiety or thoughts of self-harm, seek help. In a crisis, call or text 988.

Sleep and type 2 diabetes: how short sleep raises risk

• If you have symptoms of diabetes (thirst, frequent urination, fatigue) or risk factors, ask your doctor about testing.
• If you have diabetes and sleep poorly or snore loudly, get checked for sleep apnea, which is common in type 2 diabetes.

Bedroom temperature: how heat and cold affect sleep

• If you have night sweats that soak your sheets without a hot room, see a doctor.

Myth or fact: you can catch up on sleep over the weekend

• If you cannot get 7 hours on weeknights despite trying, or feel exhausted even after sleeping in, talk to your doctor.

Drowsy driving: more dangerous than you think

• If you often feel sleepy while driving, see a doctor; sleep apnea and other sleep disorders are common, treatable causes.
• Stop driving until you are evaluated if you have fallen asleep at the wheel or had near misses.

Sleeping in the heat: how to rest on hot nights

• If you barely sleep for several nights in a heat wave and feel unwell, talk to your doctor, especially if you have heart disease.
• If nighttime heat comes with dizziness, confusion or weakness, it may be heat illness: call 911.

Sleeping in a cold home during a winter power outage

• Call 911 if anyone has headache, dizziness, nausea, sleepiness or confusion after a heater or generator has been running; it may be carbon monoxide poisoning. Get to fresh air immediately.
• Get emergency help for signs of hypothermia: intense shivering that stops, confusion, drowsiness, slurred speech.
• People with heart or lung disease, or who rely on powered medical equipment, should make an outage plan with their doctor in advance.

Helping children sleep after frightening events and emergencies

• See your pediatrician or a child psychologist if sleep problems last more than 2 to 4 weeks or affect your child during the day.
• Get help right away if a child talks about not wanting to live, harms themselves or their behavior changes dramatically. Call or text 988, or 911 in an emergency.
• If your child snores, stops breathing during sleep or sleeps very restlessly, tell the pediatrician.

Myth or fact: mouth taping improves sleep

• See a doctor if you snore loudly, stop breathing during sleep or are very sleepy during the day; these may be signs of sleep apnea.
• Never tape the mouth of a child, or of anyone with nasal congestion, lung disease or who has taken alcohol or sedatives.

Myth or fact: magnesium is the best remedy for insomnia

• Do not take magnesium supplements without your doctor’s advice if you have kidney disease; magnesium can build up.
• If insomnia lasts more than 3 months, at least 3 nights a week, see a doctor.

🧘 Stress

Stress and health: how tension affects the body and what helps

• If low mood, anxiety or insomnia last more than 2 weeks and interfere with your life.
• If you have panic attacks, flashbacks or intrusive memories after a traumatic event.
• If you use alcohol or sedatives to cope with stress.
• Right away if you have thoughts of suicide: call or text 988, or call 911 in an emergency.

Breathing exercises for stress: what works according to research

• If anxiety, panic attacks or stress interfere with daily life for more than 2 weeks, see a doctor or therapist.
• If breathing exercises cause dizziness or chest discomfort, stop and breathe normally; if symptoms persist, seek medical care.

News and anxiety: how to stay informed without burning out

• If news-related anxiety affects your sleep, work or relationships for weeks, talk to a doctor or therapist.
• After disasters or violent events, the SAMHSA Disaster Distress Helpline (1-800-985-5990) offers free support.

Nature as medicine: how much time outdoors you need

• Protect yourself outdoors: sunscreen, ticks checks and heat precautions. If you have severe allergies or asthma, plan accordingly.

Mindfulness: what it is and how to start

• If you have a history of trauma or psychosis, intensive meditation can sometimes bring up difficult experiences; work with a qualified teacher or therapist.

Burnout: signs, health effects and what helps

• If exhaustion, low mood or insomnia last more than 2 weeks, see a doctor; burnout can overlap with depression.
• If you have thoughts of suicide, call or text 988.

Stress and your heart: how psychological strain affects cardiovascular health

• Call 911 for chest pain or pressure, shortness of breath, pain spreading to the arm or jaw, or sudden weakness.
• If you have heart disease and severe stress, anxiety or depression, tell your cardiologist; cardiac rehabilitation programs include stress management.

Gratitude and well-being: what is proven and what is overhyped

• If you feel persistently low or anxious, gratitude practice is not enough; talk to a doctor or therapist. In a crisis, call or text 988.

Myth or fact: stress is always bad for you

• If stress affects your sleep, mood or health for weeks, talk to a doctor or therapist.
• If you have thoughts of suicide, call or text 988.

Rest that really restores you: four ingredients of recovery

• If you cannot recover even after time off, feel exhausted and cynical about work, or have insomnia, these may be signs of burnout; talk to a doctor.

Anxiety: when it is normal and when it is a disorder

• See a doctor or therapist if anxiety lasts most days for 6 months or more, causes panic attacks or keeps you from normal activities.
• The USPSTF recommends anxiety screening for adults under 65, including pregnant and postpartum people.
• If you have thoughts of suicide, call or text 988.

Resilience after trauma: most people recover

• If symptoms such as nightmares, flashbacks, avoidance or constant alertness last more than a month, talk to a professional; PTSD treatments are effective.
• If you have thoughts of suicide, call or text 988. Veterans can press 1 for the Veterans Crisis Line.

Progressive muscle relaxation: a simple technique for anxiety

• If anxiety is constant, comes with panic attacks or interferes with life, see a doctor or therapist; anxiety disorders are very treatable.
• Skip tensing any area with an injury or pain.

Expressive writing: how writing about your feelings helps

• If writing brings up overwhelming distress, flashbacks or thoughts of self-harm, stop and reach out for support. In a crisis, call or text 988.

Music and stress: what meta-analyses show

• If stress or anxiety interferes with daily life, music can help, but talk to a professional too.

Optimism and health: what studies show

• If you feel hopeless most days for more than 2 weeks, that may be depression; talk to a doctor. In a crisis, call or text 988.

Social support as a buffer against stress

• If you feel isolated and overwhelmed, talk to your doctor, a counselor or a helpline. In a crisis, call or text 988.

Tai chi: gentle movement for body and mind

• If you have balance problems, joint replacements or heart disease, tell the instructor and your doctor before starting.

Perfectionism: when striving for perfect hurts

• If perfectionism leads to constant anxiety, procrastination, eating problems or depression, talk to a therapist; CBT for perfectionism is effective.

Self-compassion: how to treat yourself with kindness

• If self-criticism comes with persistent depression, hopelessness or thoughts of self-harm, seek professional help. In a crisis, call or text 988.

Grief and loss: what is normal and when to seek help

• If, a year after a loss, intense longing and pain still dominate your days and make it hard to function, talk to a doctor or therapist.
• If grief comes with thoughts of suicide, call or text 988, or call 911 in an emergency.

HRV biofeedback: what heart rate variability training is and whether it works

• If you have heart rhythm problems, discuss HRV training with your doctor.
• Biofeedback does not replace treatment for anxiety disorders or depression.

CBT self-help: does it work without a therapist?

• If you have severe depression, thoughts of suicide, psychosis or a substance use disorder, self-help is not enough; seek professional care. In a crisis, call or text 988.

Long working hours and heart health

• If you have chest pain, palpitations, high blood pressure or signs of burnout, see your doctor.
• Call 911 for chest pain, sudden weakness or trouble speaking.

Myth or fact: ice baths and cold showers cure stress

• Do not try cold plunges without talking to your doctor if you have heart disease, high blood pressure, an arrhythmia or Raynaud’s disease.
• Never plunge into cold water alone or after drinking alcohol.

Myth or fact: ashwagandha is a safe, natural stress remedy

• Stop taking it and see a doctor if you develop yellow skin or eyes, dark urine, itching or pain under the right ribs.
• Do not take ashwagandha during pregnancy or breastfeeding, or if you have liver, thyroid or autoimmune disease, without talking to your doctor.

🚭 Risky Substances

Tobacco, alcohol and addiction: a guide to the risky substances pillar

• If you want to quit smoking, a doctor or pharmacist can help you choose nicotine replacement or prescription medication. Free help is also available at 1-800-QUIT-NOW (1-800-784-8669).
• If you drink daily or heavily and want to stop: stopping suddenly can be dangerous (alcohol withdrawal), so get medical support.
• If you are losing control over alcohol, medications, gambling or other substances. The SAMHSA National Helpline (1-800-662-4357) is free and confidential.

How to quit smoking: the methods with the best evidence

• Talk to your doctor or pharmacist about which quit-smoking medications are right for you; most insurance plans, including Medicaid, cover them.
• If you are pregnant, talk to your provider about the safest way to quit.
• Call 1-800-QUIT-NOW (1-800-784-8669) for free coaching in every state.

Is any amount of alcohol safe? The myth of the healthy glass of wine

• If you have trouble cutting back, drink to cope or have had a "blackout", talk to your doctor or call the SAMHSA National Helpline (1-800-662-4357), which is free, confidential and open 24/7.
• If you drink heavily every day, do not stop suddenly without medical advice: withdrawal can be dangerous.

E-cigarettes and vaping: what we know about harms and benefits

• If you want to quit smoking, talk to your doctor about FDA-approved options first, and call 1-800-QUIT-NOW for free coaching.
• If your teen vapes, talk to the pediatrician; free programs such as "This is Quitting" offer text-based support for young people.
• Seek care for cough, chest pain or shortness of breath after vaping.

Secondhand smoke: the harm to others and to children

• If you smoke and want to protect your family, call 1-800-QUIT-NOW for free help quitting.
• If your child has frequent coughs, ear infections or asthma attacks and someone smokes around them, tell the pediatrician.

Alcohol and cancer: what the labels do not tell you

• If you have a family history of breast or colorectal cancer, ask your doctor about screening and alcohol.
• See a doctor for persistent hoarseness, trouble swallowing, a breast lump or blood in stool.

Smartphones and social media: when a habit becomes an addiction

• If phone or social media use is affecting sleep, school, work or relationships, or comes with low mood or anxiety, talk to a doctor or therapist.
• If you or your teen have thoughts of self-harm, call or text 988.

Energy drinks: how much caffeine is safe and who should avoid them

• Call 911 for chest pain, fainting, seizures or a racing, irregular heartbeat after energy drinks.
• If you have a heart condition, high blood pressure or anxiety, ask your doctor about caffeine.

Heated tobacco products: are they safer than cigarettes?

• If you want to quit, talk to your doctor about approved medications and call 1-800-QUIT-NOW for free coaching.

Alcohol and blood pressure: what cutting back can do

• If your blood pressure is 130/80 mm Hg or higher, talk to your doctor about lifestyle changes and whether you need medication.
• If you drink heavily, ask for help cutting back safely.

Sleeping pills and sedatives: risks you should know

• Do not stop benzodiazepines suddenly after long-term use; withdrawal can be dangerous. Ask your doctor about a gradual taper.
• Never combine sleeping pills or sedatives with alcohol or opioids.
• If you take sleeping pills and have fallen, feel unsteady or have memory problems, talk to your doctor.

Gambling and sports betting: when play becomes addiction

• If you gamble more than you can afford, chase losses, lie about gambling or feel unable to stop, get help. Call the National Problem Gambling Helpline at 1-800-GAMBLER.
• If gambling losses lead to thoughts of suicide, call or text 988 right away.

Cannabis: the risks, especially for teens

• If cannabis use causes problems at school, work or home, or you cannot cut back, get help. Call the SAMHSA National Helpline (1-800-662-4357), which is free, confidential and open 24/7.
• Seek emergency care for severe vomiting, chest pain, paranoia or hallucinations after cannabis use, and call Poison Control (1-800-222-1222) if a child eats an edible.

Alcohol and depression: a vicious circle

• If you drink to cope with low mood or anxiety, talk to your doctor; both conditions can be treated together.
• If you drink heavily every day, do not stop suddenly without medical advice: alcohol withdrawal can be dangerous.
• If you have thoughts of suicide, call or text 988.

A month without alcohol: what happens to your body

• If you drink heavily every day, talk to a doctor before stopping: alcohol withdrawal can be dangerous and may need medical supervision.
• If a month without alcohol feels impossible, that is useful information; consider talking to a doctor or calling the SAMHSA National Helpline (1-800-662-4357), which is free, confidential and open 24/7.

Over-the-counter painkillers: the risks of ibuprofen, naproxen and other NSAIDs

• Call 911 for chest pain, shortness of breath or signs of stroke.
• Seek care for black or bloody stools or vomiting blood.
• Ask your doctor before using NSAIDs if you have heart, kidney or stomach disease, high blood pressure, or take blood thinners.

Weight gain after quitting smoking: what to expect and why quitting still pays off

• If fear of weight gain keeps you from quitting, talk to your doctor; some quit-smoking medications may help limit early weight gain.
• If you have diabetes, monitor your blood sugar more closely after quitting.

Alcohol during pregnancy: no safe amount

• If you drank before you knew you were pregnant, talk to your prenatal care provider; stopping now still helps.
• If you find it hard to stop drinking during pregnancy, ask for help right away. Call the SAMHSA National Helpline (1-800-662-4357), which is free, confidential and open 24/7.

Hookah: why it is no safer than cigarettes

• Seek care for headache, dizziness or nausea during or after a hookah session; these can be signs of carbon monoxide poisoning.
• If you want to quit, call 1-800-QUIT-NOW.

Alcohol and your liver: how alcohol-related liver disease develops

• See a doctor for yellowing of the skin or eyes, a swollen belly, dark urine, easy bruising or confusion; these can be signs of serious liver disease.
• If you drink heavily, ask your doctor about liver tests, and get help stopping safely.

Opioid painkillers: the risks of addiction and overdose

• Call 911 if someone is unresponsive, breathing slowly or not at all, or has pinpoint pupils after taking opioids; give naloxone if available.
• If you take opioids long term, ask your doctor about a plan to taper and about keeping naloxone at home.
• For help with opioid use, call the SAMHSA National Helpline (1-800-662-4357), which is free, confidential and open 24/7. Medications such as buprenorphine and methadone save lives.

Which drugs are most harmful? What a UK expert analysis found

• If you or someone you love struggles with alcohol or drugs, call the SAMHSA National Helpline (1-800-662-4357), which is free, confidential and open 24/7.

How to assess your drinking and why a short talk with a doctor helps

• If your AUDIT score is high, or you drink to cope, have blackouts or withdrawal symptoms, talk to your doctor.
• The USPSTF recommends that primary care clinicians screen all adults for unhealthy alcohol use and offer brief counseling.

Gaming disorder: when video games become a problem

• If gaming affects school, work, sleep or relationships for months and attempts to cut back fail, talk to a doctor or therapist.
• If a teen becomes aggressive or withdrawn when gaming is limited, or talks about self-harm, seek help. In a crisis, call or text 988.

Holidays without alcohol: celebrate without regrets

• Call 911 for chest pain or pressure, shortness of breath, sudden weakness or numbness; do not wait until the party is over.
• See a doctor if after drinking you notice an irregular heartbeat, skipped beats or fluttering in your chest.
• If it is hard for you not to drink over the holidays, or you drink to cope with stress, talk to your doctor or call the SAMHSA National Helpline (1-800-662-4357), which is free, confidential and open 24/7.

🤝 Social Connection

Social connection and health: why relationships are a pillar of health

• If loneliness comes with persistent low mood, loss of interest, or changes in sleep or appetite.
• If you are in an abusive relationship, contact the National Domestic Violence Hotline: 1-800-799-7233 or text START to 88788.
• If you have thoughts of suicide, call or text 988. In an emergency, call 911.

Loneliness as a health risk: what you should know

• If loneliness comes with persistent low mood, hopelessness or thoughts of self-harm, seek help. In a crisis, call or text 988.

Volunteering and health: how helping others affects you

• If volunteering in emotionally demanding roles, such as crisis or disaster work, leaves you exhausted or distressed, seek support and take breaks.

Family meals: why eating together matters for health

• If you notice signs of an eating disorder in your child, such as skipping meals, extreme dieting or bingeing, talk to the pediatrician.

Purpose in life and health: how meaning is linked to longevity

• If you feel your life has no meaning for weeks, that may be a sign of depression; talk to a doctor. In a crisis, call or text 988.

How to support someone in crisis: five principles of psychological first aid

• If someone is in immediate danger, call 911. If they are thinking about suicide, call or text 988 together, or chat at 988lifeline.org.
• If you feel overwhelmed after supporting someone, take care of yourself and seek support too.

Blue Zones: lessons from the world’s longevity hotspots

• Before major diet changes, talk to your doctor if you have chronic conditions.

Social media and in-person connection: can online replace real relationships?

• If social media use leaves you feeling anxious, depressed or excluded, consider cutting back and talk to someone you trust or a professional.

Friendship in adulthood: how many hours it takes to make a friend

• If loneliness comes with persistent low mood or loss of interest, talk to a doctor or therapist.

Myth or fact: introverts do not need social connection

• If you feel lonely most of the time or avoid people because of anxiety, talk to a doctor or therapist; social anxiety is treatable.

Couples and health: why relationship quality matters

• If your relationship involves control, threats or violence, contact the National Domestic Violence Hotline: 1-800-799-7233 or text START to 88788.
• If conflict is constant, couples therapy can help.

Pets and health: what research says about dog ownership

• If you have allergies, a weakened immune system or balance problems, consider these before getting a pet.

Loneliness, hearing loss and dementia: what you can change

• If you have trouble hearing conversations, ask your doctor about a hearing test; over-the-counter hearing aids have been available in the U.S. since 2022 for mild to moderate loss.
• If memory problems affect daily life, see a doctor.

Kindness and helping others: how it affects you

• If helping others leaves you exhausted or resentful, you may be overextended; it is okay to set limits.

Hugs and touch: what research says about the health benefits

• If touch feels distressing because of past trauma, a therapist can help.

Faith communities and health: what studies show

• If you feel isolated, consider any community that offers belonging, whether faith-based or secular.

Grandparents: how caring for grandchildren is linked to longer life

• If full-time caregiving for grandchildren is affecting your health, sleep or finances, talk to your doctor and look for local kinship caregiver support programs.

Arguments and health: how hostile conflict slows wound healing

• If conflict involves threats, intimidation or violence, contact the National Domestic Violence Hotline: 1-800-799-7233 or text START to 88788. In an emergency, call 911.
• If conflict is constant and affecting your health, consider couples therapy.

Losing a partner: how to support yourself and others after widowhood

• If grief stays overwhelming a year after a loss, or comes with thoughts of suicide, seek help. Call or text 988.
• Keep up with your own medical care after a loss; it is easy to neglect.

Social prescribing: when a doctor "prescribes" community

• If you feel isolated or low, ask your doctor whether your health system has community health workers or social prescribing programs.

Positive childhood experiences: how they protect adult mental health

• If a child shows signs of depression, anxiety or trauma, talk to the pediatrician or a child mental health professional.

How to ask for help: we underestimate how willing others are

• If you are struggling and do not know whom to ask, start with your doctor, a helpline or 988.

Gratitude in relationships: small things that strengthen a couple

• If your relationship involves contempt, control or abuse, gratitude exercises are not the answer; seek support. The National Domestic Violence Hotline is 1-800-799-7233.

Neighbors and community: how neighborhood cohesion is linked to heart health

• If you feel unsafe in your neighborhood or isolated at home, talk to your doctor or local social services about support.

Cold weather and power outages: getting through winter together

• Call 911 if someone shows signs of hypothermia (confusion, drowsiness, shivering that stops) or carbon monoxide poisoning (headache, nausea, sleepiness).
• People who rely on powered medical devices need a plan in advance; talk to your doctor and utility company, many of which keep medical priority lists.