Browse the evidence

Moderate alcohol consumption (up to two glasses per day) is protective for ischemic stroke, whereas binge drinking and heavy usage are harmful.

If you drink alcohol, limit it to moderate levels (up to two glasses per day) as this may be protective against ischemic stroke. Do not start drinking if you do not already, as you cannot predict adherence to moderation.

Distributing snack kits containing in natura or minimally processed foods (rice, beans, milk, fruits, vegetables) during school suspension serves as an effective Food and Nutrition Education (FNE) strategy to maintain food security and promote healthy dietary habits.

If you are managing food distribution for children during a disruption, prioritize whole, minimally processed foods like rice, beans, milk, fruits, and vegetables. This approach not only provides essential nutrition but also reinforces healthy eating habits, serving as a passive educational tool for families. Ensure the kits reflect local dietary traditions to increase acceptance.

Moderate-intensity aerobic exercise and lifestyle modifications moderately prevent or improve diabetic peripheral neuropathy in patients with Type 2 Diabetes Mellitus (T2DM).

For Type 2 Diabetes, incorporating moderate aerobic exercise (like walking or cycling) for 20-45 minutes, three times a week, along with a healthy diet, is a moderately effective way to prevent or manage nerve damage.

In children, increasing intake of sugar-sweetened beverages is associated with a significantly increased risk of being overweight or obese, although intervention trials to reduce sugar intake often fail to show weight loss due to poor compliance.

For children, the strongest evidence for preventing obesity is limiting sugar-sweetened beverages. While simply telling children to cut back on sugar often fails due to poor compliance, ensuring they do not have regular access to sugary drinks significantly lowers their risk of becoming overweight (1.55x higher risk for high consumers).

Weight Watchers, a nonmedical commercial program, produces modest weight loss (3.2% at 2 years) with higher adherence than self-help interventions, but evidence for other major commercial programs (Jenny Craig, LA Weight Loss) is suboptimal.

Weight Watchers can help you lose about 3% of your body weight over 2 years, which is modest but better than self-help. It works through weekly group support and behavioral counseling. It's affordable ($12/week) and accessible, making it a good choice for long-term maintenance if you value social support over rapid results.

Nutrisystem produces greater short-term weight loss (3 months) compared to control or counseling, but long-term efficacy (12 months) is unproven due to lack of long-term trials.

Nutrisystem can help you lose weight in the short term (3 months) if you are willing to use their meal replacements and attend sessions. However, there is no evidence that it works better than other methods after 12 months. If your goal is long-term weight loss, you need to find a way to maintain the habits learned during the program.

Group-based support programs (Weight Watchers, Rosemary Conley) may offer better long-term adherence and less weight rebound compared to unsupported programs (Atkins, Slim-Fast) after six months.

If you find it hard to stick to a diet long-term, consider joining a group-based program (like Weight Watchers or a fitness class) rather than a self-managed book or app. The social support may help you avoid the common pattern of regaining weight after the initial 6-month success.

Adherence to the PSMF duration is strongly correlated with the magnitude of weight loss.

Your results are directly tied to how long you stick to the diet plan. The study shows that patients who stayed on the PSMF longer lost more weight.

Increasing eating frequency (grazing) during a behavioral weight loss intervention significantly reduces self-reported hunger compared to limiting intake to three meals, but does not result in greater reductions in energy intake or BMI.

If you are trying to lose weight, eating more frequently (grazing) might help you feel less hungry, but it won't necessarily help you lose more weight than eating three structured meals. Since both approaches resulted in similar weight loss and energy intake, choose the pattern that you can stick to consistently without feeling deprived or overwhelmed by constant eating.

Tailoring the delivery style of weight loss interventions to male preferences (e.g., sports contexts, humor, direct language) improves engagement and effectiveness.

When designing or choosing a weight loss program, look for one that speaks your language. Men often respond better to direct, factual information and interventions that leverage existing interests, such as sports. Group settings that foster camaraderie and use humor appropriately can make the process more engaging and sustainable.

Interventions lasting less than 13 weeks may be at least as effective for weight loss as those lasting 13-26 weeks, potentially due to higher retention rates.

For busy individuals, a very short program (under 3 months) might be just as effective for weight loss as a 3-6 month program, possibly because it's easier to stick with. Consider shorter, intensive options if long-term commitment is a barrier.

Waist circumference is a valid, pragmatic anthropometric marker for estimating changes in visceral adipose tissue (VAT), though it explains only modest variance (25-75%) due to subcutaneous fat variability.

Use waist circumference as a practical, accessible way to track your visceral fat loss progress. It is the best non-invasive marker available. While it is not as precise as an MRI scan, a reduction in waist circumference (especially >2 cm) is a strong indicator of reduced visceral fat. Measure it consistently to monitor your lifestyle interventions.

Adherence to Time-Restricted Feeding (TRF) is generally high and well-tolerated, with compliance rates of 65-75% in short-term studies, and greater fasting duration is associated with higher adherence.

If you are worried about sticking to a diet, TRF is a good option. Most people find it easy to follow, with about 7 out of 10 people sticking to it for several months. Interestingly, people who fast for longer periods (e.g., 12 hours) often stick with it better than those who fast for shorter periods.

Large initial weight loss achieved via a Very Low Calorie Diet (VLCD) combined with behavioral therapy and group support predicts significant long-term weight loss maintenance (1-3 years), refuting the belief that rapid weight loss leads to poorer long-term outcomes.

If you are obese and motivated, a medically supervised Very Low Calorie Diet (under 800 kcal/day) combined with weekly group support and behavioral therapy can lead to significant, lasting weight loss. The key is not how fast you lose, but that you stay engaged with the support program after the diet phase. Large initial losses predict better long-term maintenance.

The Swallowable Gastric Balloon Program (SGBP) combined with remote monitoring maintains 95% of total body weight loss (TBWL) one year after the device naturally passes, achieving a mean 13.2% TBWL.

If you are avoiding surgery, a swallowable gastric balloon combined with a strict remote monitoring program (app, scale, regular check-ins) can help you lose about 13% of your body weight and keep it off for at least a year after the device passes naturally. Success depends heavily on sticking to the behavioral program and using the provided digital tools for accountability.

Intermittent fasting is associated with minor, non-significant adverse events such as headache and constipation, comparable to control groups.

You may experience headaches or constipation when starting intermittent fasting, but these are common and manageable. They are not significantly worse than what you might experience on a standard diet, so they should not deter you from trying it.

COVID-19 lockdown measures led to a significant increase in appetite and junk food consumption among younger demographics, resulting in a perceived weight gain in nearly half of the surveyed population.

During periods of high stress or isolation, be aware that your appetite may increase, particularly for junk food. This is a common reaction to boredom and stress, not a failure of willpower. Younger adults and those with higher BMI are more susceptible. To mitigate perceived weight gain, focus on managing stress and choosing healthier snacks rather than restricting food entirely.

COVID-19 home confinement significantly reduces physical activity across all intensities (vigorous, moderate, walking) and increases daily sitting time, leading to a negative impact on physical fitness.

If you are under lockdown or confinement, expect your physical activity levels to drop and sitting time to rise significantly. To counteract this, you must proactively structure home-based exercise, as natural movement opportunities (commuting, gym access) are removed. Focus on maintaining daily movement rather than relying on previous routines.

COVID-19 home confinement leads to unhealthy dietary patterns, including increased consumption of unhealthy food, loss of control over eating, increased snacking, and a higher number of main meals per day.

During confinement, be aware that your eating habits may become less healthy due to stress and boredom. Monitor your intake of unhealthy foods, limit snacking between meals, and try to maintain a regular meal schedule. If you feel the urge to eat out of control, pause and identify if you are hungry or emotionally driven.

Physical activity counseling and integrated care models improve adherence to exercise and reduce cardiovascular risk factors (blood pressure, BMI) in stroke survivors.

Use a structured counseling program with regular check-ins and accountability to maintain exercise habits. This approach has been shown to improve blood pressure, weight, and walking activity over the long term.

Negative changes in health behaviors (reduced physical activity, worsened sleep, increased smoking, or increased alcohol consumption) are significantly associated with higher levels of depression, anxiety, and stress in adults during pandemic lockdowns.

During periods of high stress or restriction, be mindful of your habits. If you find yourself reducing exercise, sleeping poorly, or increasing alcohol/tobacco use, recognize that these changes are linked to higher anxiety and depression. Try to maintain or adapt positive behaviors (like home workouts or sleep hygiene) as a protective factor for your mental health, even if your environment has changed.

Risk factors for weight regain include a history of weight cycling, disinhibited eating, binge eating, high hunger, eating in response to negative emotions, and passive coping strategies.

Avoid weight cycling and address binge eating and disinhibited eating. Manage hunger and stress with non-food coping strategies. Avoid passive reactions to problems.

Upregulating autophagy through lifestyle interventions (exercise, caloric restriction) or pharmacological agents (metformin, AMPK activators) can improve cellular housekeeping and potentially delay age-related diseases.

Incorporate regular physical activity and consider mindful eating habits (like the Mediterranean diet) to naturally support your body's cellular cleanup processes (autophagy). This may help reduce chronic inflammation and support long-term health.

Mobile health interventions, specifically SMS-based reminders and monitoring, significantly improve clinical outcomes and adherence in chronic disease management, including asthma, diabetes, hypertension, and heart failure.

For patients with chronic conditions, using SMS reminders for medication, appointments, and symptom monitoring can significantly improve health outcomes and adherence. This is particularly effective for asthma, diabetes, and hypertension. Ensure the technology is accessible and easy to use.