Browse the evidence

Sleep duration exhibits a U-shaped relationship with cognitive disorder risk, where both short (<4 hours) and long (>10 hours) nocturnal sleep durations are associated with elevated risk compared to optimal durations (5.6-7 hours).

Aim for 5.6 to 7 hours of nocturnal sleep for optimal cognitive protection. Both sleeping less than 4 hours and more than 10 hours is associated with a significantly higher risk of cognitive decline. If your sleep duration is consistently outside this window, consult a healthcare provider to investigate underlying causes.

Postprandial lipemia, specifically the delayed clearance of triacylglycerol-rich lipoproteins (TRL) and their remnants, is a significant independent risk factor for the development and progression of atherosclerosis and coronary heart disease (CHD).

Cardiovascular risk isn't just about your fasting numbers. How your body processes fat after meals (postprandial lipemia) matters significantly for heart health. If you have a family history of heart disease, obesity, or insulin resistance, your body may clear fat from your blood more slowly after eating, which increases atherosclerosis risk. Focus on meal composition (fat type/amount) and lifestyle factors (exercise) to manage this response.

Abdominal obesity, measured by waist circumference or waist-to-hip ratio, is a stronger and more consistent predictor of colon cancer risk across genders than total body mass index (BMI).

If you are concerned about colon cancer risk, do not rely on BMI alone, especially if you are a woman. Measure your waist circumference or waist-to-hip ratio. Abdominal fat is a stronger predictor of risk than total body weight. Reducing abdominal fat through lifestyle changes may mitigate this risk.

Adults with coeliac disease adhering to a strict gluten-free diet for 8-12 years exhibit significantly higher plasma homocysteine levels and lower folate and vitamin B-6 status compared to the general population, indicating a poor vitamin status despite histological remission.

If you have coeliac disease and have been on a gluten-free diet for several years, do not assume your diet is nutritionally complete just because your intestines have healed. You are at higher risk for low folate and vitamin B6, which can raise homocysteine levels—a risk factor for heart disease. Ask your doctor to check your vitamin levels and consider dietary changes or supplementation to correct any deficiencies.

High-protein diets induce insulin resistance and impair glucose homeostasis by promoting gluconeogenesis and reducing peripheral insulin sensitivity, whereas fish protein (specifically cod) improves insulin sensitivity compared to other protein sources.

If you are consuming high amounts of protein, prioritize fish (like cod) over other sources like casein or beef to potentially improve insulin sensitivity. Be aware that very high protein intake, regardless of source, may impair glucose homeostasis in some individuals by increasing gluconeogenesis and insulin resistance.

Korean adults should be diagnosed with obesity at a BMI ≥25 kg/m², which is lower than the standard Western cutoff of 30 kg/m², due to higher body fat percentage and increased mortality risk at lower BMIs in Asian populations.

If you are Korean, your 'obese' label starts at a BMI of 25, not 30. This is not to shame you, but because your body stores fat differently and faces higher health risks at lower weights. Use this lower threshold to catch health issues like high blood pressure or blood sugar earlier.

Pharmacotherapy (e.g., Orlistat) is recommended as an adjunct to lifestyle intervention for patients with BMI >25 (or >23 with comorbidities) who fail to achieve initial goals, but must be discontinued if <5-10% weight loss is achieved after 3 months.

If lifestyle changes alone aren't enough, ask your doctor about Orlistat. It blocks fat absorption. However, it only works if you stick to your diet. If you don't lose at least 5-10% of your weight in 3 months, stop the drug—it's not working for you.

Bariatric surgery is an appropriate option for Asian adults with BMI >35 kg/m² (with or without comorbidities) or >40 kg/m² (without comorbidities) who fail behavioral treatment.

If your BMI is over 35 (or 40 without other health issues) and lifestyle/diet drugs haven't worked, surgery might be an option. It provides better long-term weight loss than other methods. It requires a team approach and lifelong commitment to health.

Government-imposed pandemic containment strategies, including lockdowns and social distancing, cause a significant decline in physical activity across all age groups and genders.

Pandemic restrictions significantly reduce physical activity for most people, regardless of age or gender. To mitigate this, seek out alternative forms of exercise like digital training or home workouts, as maintaining activity is crucial for preventing negative health outcomes during lockdowns.

Long-term physical activity (specifically aerobic exercise) promotes neuroplasticity and cognitive health in aging adults by upregulating Brain-Derived Neurotrophic Factor (BDNF), increasing hippocampal volume, and reducing neuroinflammation.

Engage in regular moderate aerobic exercise (e.g., brisk walking, cycling) at least 3 times per week for 12 months or more. This specific protocol has been shown to increase hippocampal volume and reverse 1-2 years of age-related brain loss, directly supporting memory and executive function.

For rural smallholder households, market-purchased foods contribute more to dietary diversity than subsistence production, regardless of season or nutrition status.

If you rely on farming for food, you must also engage with local markets to get a diverse diet. Growing many crops does not equal eating many food groups. To improve nutrition, prioritize income generation (farm or off-farm) to buy a variety of foods, especially perishables like vegetables, fruits, and animal products, which are rarely stored from harvest.

Market-purchased foods contribute significantly to calorie consumption (42% on average) even during harvest seasons, and become the primary source (>50%) during lean seasons.

Do not assume that your harvest covers your annual caloric needs. Plan for market purchases year-round. During the lean season, your reliance on purchased food will exceed 50% of your calories. Ensure you have a steady income source (farm sales or off-farm work) to buy food during these times.

Off-farm income is a critical mechanism for smoothing food consumption and maintaining dietary diversity during the lean season.

Diversify your income sources. Do not rely solely on farm sales. Engage in off-farm activities (wage labor, small business) to generate cash for buying food, especially during the lean season when your own production is depleted.

Visceral fat, rather than total body fat or subcutaneous fat, is the primary anatomical parameter linked to the severity of sleep apnoea.

Don't just look at the scale. If you have sleep apnoea, focus on reducing visceral fat (belly fat) through diet and exercise, as this specific type of fat is the strongest anatomical driver of breathing interruptions during sleep.

Insulin resistance is a stronger predictor of sleep disordered breathing in women with Polycystic Ovary Syndrome (PCOS) than obesity, age, or testosterone levels.

If you have PCOS, get screened for sleep apnoea even if you are not obese. Your risk is driven largely by insulin resistance, not just your weight. Managing blood sugar and insulin sensitivity is crucial for your sleep health.

Metformin administration (850-1700 mg) reduces caloric intake and hunger ratings in a dose-dependent manner in obese women with type II non-insulin-dependent diabetes.

If you have type 2 diabetes and obesity, metformin can help you lose weight by reducing your appetite and calorie intake, especially if you have struggled to lose weight with diet alone. The study used doses of 850-1700 mg daily, combined with a modest caloric restriction (1200 kcal/day).

Metformin improves glycemic control (reduces HbA1c and fasting blood glucose) in obese women with type II NIDDM, independent of weight loss mechanisms.

Metformin effectively lowers blood sugar levels (HbA1c and fasting glucose) in obese diabetic patients, even when combined with a modest caloric restriction diet.

The number of metabolic syndrome traits (0-5) is positively associated with the incidence of major cardiovascular events, with each additional trait increasing the risk by 22%.

Your cardiovascular risk increases by 22% for every metabolic syndrome trait you have (e.g., high blood pressure, high triglycerides, low HDL, high waist circumference, high blood sugar). Reducing the number of these traits directly lowers your risk of heart attack and stroke.

Chronic oral consumption of thermally processed foods containing advanced glycation endproducts (AGEs) promotes insulin resistance and type 2 diabetes by depleting the antioxidant defenses AGE receptor-1 (AGER1) and sirtuin 1 (SIRT1).

To support your metabolic health, reduce your intake of advanced glycation endproducts (AGEs) by modifying how you cook. Prioritize moist cooking methods like stewing, boiling, or poaching over dry, high-heat methods like grilling, frying, or broiling. Avoid browning or charring foods, as this process significantly increases AGE formation. This simple shift can help preserve your body's natural antioxidant defenses (AGER1 and SIRT1) and improve insulin sensitivity.

Night shift work schedules are significantly associated with symptoms of Shift Work Disorder (SWD), including insomnia and excessive sleepiness, with prevalence rates reaching 44.3% for three-shift rotations compared to 6.2% for day work only.

If you work night shifts, your risk of developing sleep disorders is significantly higher than day workers. The risk increases with the number of nights worked and how quickly you rotate between shifts. Prioritize sleep hygiene and consider advocating for schedule changes that allow more rest between shifts.

Rapid shift rotation (shifts separated by less than 11 hours off duty) is a significant risk factor for Shift Work Disorder symptoms, independent of the total number of night shifts.

Avoid scheduling shifts that start less than 11 hours after your previous shift ends. This rapid turnover is a key driver of sleep disorders, even if you don't work many nights.

Obesity acts as a chronic systemic low-grade inflammation where adipose tissue and its hormones play a central role, linking obesity to insulin resistance and NAFLD.

Managing body fat is not just about weight; it is about reducing the inflammatory signal sent by fat tissue to the liver and pancreas, which is a primary driver of fatty liver disease.

Colonic administration of short-chain fatty acid (SCFA) mixtures (high in acetate, propionate, or butyrate) increases fasting fat oxidation and resting energy expenditure in overweight/obese men.

To boost fat burning and energy expenditure, focus on consuming high-fiber foods that your gut bacteria can ferment into short-chain fatty acids (SCFAs) like acetate and butyrate. While the study used direct colonic infusion, the physiological goal is to support a diet rich in diverse fibers (vegetables, legumes, whole grains) to naturally elevate these metabolites in the colon, which signals your body to oxidize more fat and burn more energy at rest.

Colonic SCFA mixtures increase plasma Peptide YY (PYY) concentrations, a satiety-stimulating hormone, in both fasting and postprandial states.

Eating fiber-rich foods stimulates the release of Peptide YY (PYY), a hormone that signals fullness to your brain. To manage appetite, ensure your diet includes sufficient fermentable fibers (found in vegetables, fruits, and whole grains) to support natural PYY production.