Browse the evidence

SMS reminders are more cost-effective than phone call reminders while maintaining similar efficacy in improving appointment attendance rates.

Use SMS reminders for patient appointments. They are just as effective as phone calls but much cheaper and less labor-intensive for staff.

mHealth interventions for smoking cessation show moderate-quality evidence for increasing abstinence rates, particularly when using mobile phone-based interventions.

Mobile phone-based interventions, including SMS, can help smokers quit. They offer moderate-quality evidence for increasing abstinence rates.

Exercise interventions significantly reduce symptoms of fatigue in breast cancer patients, particularly when performed after primary cancer treatment.

If you are recovering from breast cancer treatment, incorporate moderate aerobic and resistance exercise 2-3 times a week. This can significantly reduce your fatigue levels, which is often a persistent side effect of treatment. Start slowly and focus on consistency rather than intensity.

Higher levels of physical activity are associated with a reduced prospective risk of incident psychosis.

Higher levels of physical activity are associated with a reduced risk of incident psychosis. While the evidence is less robust than for depression, engaging in regular physical activity may be a beneficial part of a comprehensive mental health strategy.

Older adults (60+) generally fail to meet recommended physical activity guidelines, with prevalence rates varying widely (2.4% to 83%) depending on measurement methods, but consistently showing lower activity levels in older subgroups and women compared to men.

Most older adults do not meet standard physical activity guidelines. If you are a woman, you may be less active in leisure time than men, but your household and occupational activities might contribute significantly to your total physical activity. Do not underestimate your movement.

Standard numerical nutrition labels are insufficient for accurate consumer assessment of nutrient levels, whereas the addition of interpretational aids (verbal descriptors and reference values) significantly improves the accuracy of product comparison and dietary context.

If you want to use nutrition labels to make healthier choices, look for products that include 'interpretational aids' like verbal descriptors (e.g., 'High in Fiber') or benchmarks (e.g., Guideline Daily Amounts). Standard numerical lists are often confusing and lead to errors, especially for complex comparisons. These aids make it easier to compare products and understand how a food fits into your overall diet without needing to do complex calculations.

Graded activity exercise programs in occupational settings provide moderate evidence of effectiveness in reducing absenteeism for adults with subacute low back pain.

If you have subacute low back pain and are working, a graded activity program is recommended to help reduce time away from work. This specific type of exercise has moderate evidence for improving absenteeism in occupational settings.

Social support specifically for physical activity (SSPA) from family members is positively associated with higher leisure time physical activity (LTPA) levels in older adults (age 60+).

If you are over 60 and want to stay active, leverage your family. Ask family members for support specifically related to your exercise routines (e.g., walking together, attending classes). General socializing may not translate to physical activity, but family-specific support does.

Loneliness is negatively associated with physical activity levels in older adults.

High levels of loneliness are linked to lower physical activity in older adults. If you feel isolated, addressing that social disconnect may be a prerequisite to increasing your physical activity levels.

Farm-to-school programs and school gardens show promise in increasing fruit and vegetable intake and meal participation, but rigorous evaluation is lacking.

Schools interested in improving student diets should consider farm-to-school or garden programs. While they cost more in labor, they can increase fruit/vegetable intake and meal participation. More research is needed to confirm long-term impacts.

Living in neighborhoods with ready access to healthy foods (e.g., supermarkets) is associated with more healthful diets and lower prevalence of obesity, whereas high density of fast-food restaurants has weak or mixed evidence for causing obesity.

Prioritize living in or supporting communities that have accessible supermarkets or fresh food options. Be aware that simply having fast food nearby does not necessarily dictate your weight, but having access to healthy options supports better dietary choices. Look for communities that offer both access and safety.

Pandemic-related disruptions to daily routines, social isolation, and restricted physical activity increase eating disorder risk by removing protective factors and increasing reliance on maladaptive coping strategies like restrictive or binge eating.

Recognize that the loss of routine and social connection is a major stressor that can trigger disordered eating. Try to recreate simple structures for mealtimes and physical activity, even if you are at home. Seek out digital support networks or telehealth services if you feel isolated or if your eating behaviors are becoming problematic.

College students exhibit high levels of physical activity, with 43.6% meeting vigorous exercise guidelines and 49.3% meeting muscle-strengthening guidelines, while maintaining a healthy average BMI.

If you are a college student, you are likely more active than stereotypes suggest. Aim to exercise vigorously for 20 minutes or moderately for 30 minutes at least 3 days a week, and include muscle-strengthening activities at least 2 days a week. Your BMI is likely in a healthy range if you follow these patterns.

Stress is the most significant health impediment to academic performance for college students, reported by 31.6% of respondents.

Stress is the biggest barrier to your academic success. Prioritize stress management techniques (e.g., time management, mindfulness, exercise) to protect your grades.

Caloric restriction, exercise, and circadian rhythm calibration are health-promoting activities that delay aging and extend healthspan.

To delay aging, incorporate caloric restriction, regular exercise, and consistent circadian rhythms into your routine. These behaviors are proven to extend healthspan.

Physical exercise induces Nrf2-dependent mitochondrial biogenesis in skeletal muscle and the brain, contributing to neuroprotection and metabolic health.

Engage in moderate-intensity physical exercise regularly. This activity triggers the Nrf2 pathway, which increases the number and function of mitochondria in your muscles and brain. This biological upgrade supports energy levels, cognitive function, and resilience against age-related decline.

Hybrid training (voluntary and electrical muscle contractions) can ameliorate insulin resistance by suppressing serum IL-6 levels in skeletal muscle.

Combining voluntary exercise with electrical muscle stimulation may help reduce inflammation and improve insulin sensitivity, particularly for those with fatty liver disease.

Exercise interventions for mechanical neck disorders (MND) provide small-to-moderate improvements in pain and function, with no single exercise type (strengthening, stretching, stabilization, aerobic) demonstrating clear superiority over others.

If you have mechanical neck pain, regular exercise is recommended. It does not matter if you choose strengthening, stretching, or stabilization exercises; the key is consistency. Aim for a program lasting 8-24 weeks, performed 2-3 times per week, ideally combined with manual therapy or education for best results.

COVID-19 physical distancing restrictions and remote work/schooling lead to increased recreational screen time and decreased physical activity in parents and young children.

During periods of remote work or school, expect increased screen time and decreased physical activity. To counter this, schedule specific times for active play and try to integrate movement into screen-based activities (e.g., active video games) or ensure breaks from screens include physical movement. Focus on maintaining routines rather than achieving pre-pandemic levels of intensity.

Participation in organized sports provides significant psychosocial and behavioral health benefits beyond the physiological effects of physical activity, including reduced alcohol consumption and improved social integration.

If you enjoy organized sports, prioritize them. The social structure and behavioral norms of team sports (like reduced alcohol use) offer health benefits that solo exercise routines often miss.

Lower academic performance (GPA < 4.25/5.0) is a significant predictor of poor sleep quality, with students in this group having nearly four times higher risk of poor sleep compared to high-performing peers.

If you are struggling academically, check your sleep. This study found that students with lower GPAs are much more likely to have poor sleep. While it might seem like you need to stay up to study, the data suggests a link between low performance and poor sleep. Addressing sleep hygiene might be part of the solution to improving both your rest and your grades, rather than viewing them as trade-offs.

Computer-tailored interventions for physical activity show inconsistent results, with significant effects found in only a minority of studies, particularly in the short term.

If you are trying to increase physical activity, a computer-tailored program might help, but don't expect it to work miracles on its own. The evidence is mixed, and effects are often small. Look for programs that offer multiple feedback sessions and address your specific motivations and barriers. Combining this with other forms of support, such as social groups or professional coaching, may improve your chances of success.

Adherence is a critical predictor of long-term outcomes in exercise programs for knee and hip OA, with high adherence correlating with better results.

Sticking to your exercise routine is key to long-term pain relief and function. If you find it hard to stay consistent, try strategies like involving family, using self-monitoring tools, or seeking professional support to maintain your progress.

Transcendental Meditation (TM) modestly lowers blood pressure and is recommended as a Class IIB option for lowering BP, whereas other meditation techniques (e.g., MBSR, Zen) generally do not lower BP and are not recommended (Class III).

If you want to use meditation to lower blood pressure, Transcendental Meditation (TM) is the only form with sufficient evidence to be recommended (Class IIB). It typically requires a medium- to long-term commitment (at least 3 months). Other popular forms like Mindfulness-Based Stress Reduction (MBSR) or Zen meditation do not currently have consistent evidence for lowering blood pressure and are not recommended for this specific purpose.