Browse the evidence

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.

Polyunsaturated fatty acids (PUFA) improve biochemical and radiological markers of NAFLD.

Including polyunsaturated fatty acids (PUFAs) in your diet can improve liver markers and imaging results in NAFLD. Focus on healthy sources of fats like fish, nuts, and seeds, rather than avoiding all fats.

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.

Device-guided breathing modulation is more effective for lowering blood pressure than acupuncture, receiving a Class IIA recommendation compared to acupuncture's Class III.

If you are looking for non-drug ways to lower blood pressure, device-guided breathing is a reasonable option (Class IIA) with better evidence than acupuncture (Class III). You should prioritize device-guided breathing if you are considering non-invasive procedures.

Higher national household availability of ultra-processed foods is positively associated with higher national prevalence of obesity among adults, with each 1% increase in ultra-processed food energy share resulting in a 0.25 percentage point increase in obesity prevalence.

To reduce obesity risk, prioritize unprocessed or minimally processed foods (fruits, vegetables, meats, grains) and limit ultra-processed foods (packaged snacks, sugary drinks, ready meals). National policies should aim to make these ultra-processed options less available and affordable, as their increased presence in households correlates directly with higher obesity rates.

Specific gut microbiota strains (e.g., Lactobacillus, Bifidobacterium) and their metabolites (SCFAs, neurotransmitters) regulate the Hypothalamus-Pituitary-Adrenal (HPA) axis and stress response, with germ-free animals showing exaggerated stress hormone release that is reversed by microbial colonization.

Your gut bacteria talk to your brain and stress system. Studies show that without gut bacteria, stress responses are exaggerated. You can support your mental resilience and stress handling by consuming probiotics (like Lactobacillus and Bifidobacterium) and prebiotics. These microbes help regulate your stress hormones and produce neurotransmitters that calm the nervous system.

VLCK diets result in a preferential loss of trunk (abdominal) fat compared to low-fat diets, reducing the ratio of trunk fat to total fat.

Focus on reducing abdominal fat? A very low-carb diet may help target this area more effectively than a low-fat diet, particularly for men. This is a key health benefit of VLCK diets.

VLEDs may result in better long-term glucose metabolism in type 2 diabetes patients compared to conventional weight-reducing diets.

If you have type 2 diabetes, a VLED might offer better long-term control of your blood sugar levels compared to standard dieting. However, this requires strict medical supervision to adjust your diabetes medications (insulin or oral agents) to prevent dangerous hypoglycemia. The rapid weight loss itself contributes to improved insulin sensitivity.

Men may achieve better long-term weight maintenance after VLED-based programs compared to women.

Current evidence suggests men may maintain weight loss better than women after a VLED program, possibly due to higher lean body mass and energy expenditure. However, this is not yet a confirmed rule, and individual results vary widely. Women should not be discouraged, as many do achieve excellent long-term results with proper behavioral support.

Medically supervised high-protein, low-calorie diets (VLCD 500-800 kcal/day or LCD 800-1200 kcal/day) produce equivalent weight loss in obese patients with type 2 diabetes or prediabetes compared to normoglycemic obese patients.

If you have obesity and diabetes or prediabetes, a medically supervised very-low-calorie or low-calorie diet using protein-rich meal replacements can help you lose significant weight (approx. 14% of body weight over a year). This weight loss is just as effective as it is for people without diabetes. Success requires strict adherence to the meal plan, weekly medical check-ins, and gradual introduction of exercise.

Obese men who successfully maintain weight loss after a one-year program exhibit meal patterns characterized by higher energy intake density, lower fat intake density, and higher protein intake density compared to those who regain weight.

To maintain weight loss, focus on eating high-quality meals with more protein and fewer low-quality snacks. This approach was associated with better long-term success in obese men compared to those who regained weight.

Academic stress and exam periods negatively impact eating behaviors, leading to increased consumption of energy-dense foods and irregular eating patterns.

During high-stress periods like exams, your willpower is depleted. Do not rely on it. Prepare healthy, easy-to-eat snacks in advance. Accept that you might eat more, but try to steer that increased intake toward nutrient-dense options rather than processed foods.

Social environment, including peer pressure and lack of parental control, significantly influences university students' food choices, often promoting unhealthy behaviors.

Be aware that your social circle dictates your diet. If your friends eat unhealthy, you likely will too. Seek out social activities that don't revolve around food, or find a 'health buddy' within your social group to support better choices.

A comprehensive community-based lifestyle intervention targeting diet, physical activity, and smoking cessation can prevent or delay the onset of non-communicable disease (NCD) risk factors in a population undergoing nutrition transition.

To prevent chronic diseases like diabetes and heart disease, focus on sustainable lifestyle changes rather than just medication. This involves improving your diet (more fruits/vegetables, less fat), increasing physical activity, and quitting smoking. Community-based programs that offer education, support, and environmental changes (like healthier school snacks) are effective ways to achieve these goals.

During COVID-19 confinement, Spanish adults significantly increased their adherence to the Mediterranean Diet (MedDiet) by reducing intake of fried foods, snacks, fast foods, red meat, pastries, and sweet beverages, while increasing consumption of olive oil, vegetables, fruits, and legumes.

If you are looking to improve your diet during a period of restricted movement or stress, focus on two actions: cut back on fried foods, snacks, fast food, red meat, pastries, and sugary drinks, while simultaneously increasing your intake of olive oil, vegetables, fruits, and legumes. This specific shift in food choices is strongly linked to better overall dietary adherence and may help prevent chronic diseases.

Chronic intake of decaffeinated green tea extracts (455 mg catechins/day) reduces atherosclerotic factors (TNF-α, sICAM-1, MCP-1, CRP) in hemodialysis patients.

For individuals with kidney issues requiring dialysis, decaffeinated green tea extract (455mg catechins daily) has been shown in studies to lower inflammatory markers associated with heart disease. This suggests a targeted supplement strategy for this specific high-risk group, distinct from general population advice.

High intake of flavonols and flavan-3-ols is associated with a reduced relative risk of ischaemic stroke (0.55 and 0.59 respectively) and potentially reduced CVD mortality in middle-aged men.

To potentially lower stroke risk, aim for a diet high in flavonoid-rich foods. This includes drinking tea, eating berries, apples, onions, and consuming cocoa. The study suggests that men in the highest intake groups had roughly half the risk of ischaemic stroke compared to those with the lowest intake.

Higher overall diet quality, as measured by adherence to national dietary guidelines or specific scoring indices (e.g., HEI, MDS), is consistently associated with a reduced risk of all-cause mortality, cardiovascular disease (CVD), and certain cancers.

Adhere to established national dietary guidelines by focusing on the quality and variety of your entire diet rather than isolating single nutrients. Higher adherence to these patterns (measured by indices like HEI or MDS) is consistently linked to lower risks of death, heart disease, and cancer. Prioritize fruits, vegetables, whole grains, and healthy fats while limiting processed foods and excess saturated fats.

Quarantine leads to unhealthy dietary habits, specifically increased consumption of energy-dense, shelf-stable foods (high in sugar, salt, and trans-fats) and decreased intake of fresh fruits and vegetables, resulting in micronutrient deficiency and increased oxidative stress.

Stock up on shelf-stable healthy foods like frozen vegetables, canned beans, nuts, and whole grains. Avoid relying solely on processed, high-sugar, and high-salt shelf-stable foods. Aim to include antioxidants and vitamins in your diet to reduce oxidative stress and inflammation.

Quarantine leads to reduced physical activity and increased sedentary behavior, which rapidly reverses beneficial metabolic and cardiovascular adaptations, leading to insulin resistance, increased blood pressure, and higher cardiovascular risk.

Maintain physical activity through home-based exercises, online classes, or walking in small spaces. Aim to interrupt sedentary time every 30 minutes. Even short bouts of activity add up to weekly recommendations and help prevent the rapid loss of metabolic benefits.

Increasing dietary intake of omega-3 long-chain polyunsaturated fatty acids (LC-PUFAs) and maintaining an omega-6/omega-3 ratio of 2–4:1 is associated with a reduced risk of breast, prostate, colon, and renal cancers.

To support cancer prevention and overall health, aim to consume 2-3 servings of oily fish weekly to get 200-500 mg of EPA/DHA daily. If you have existing cardiovascular risks, medical guidance may suggest 1-4 grams daily. Crucially, try to lower your omega-6 to omega-3 ratio from the typical Western 20:1 down to 2-4:1 by reducing processed seed oils and increasing omega-3 sources.

Self-reported anxiety and depression during enforced lockdown significantly predict increased weight gain in adults with obesity, independent of exercise levels.

If you are feeling anxious or depressed, expect your weight to potentially increase. This is a common reaction to stress, not a personal failure. Focus on identifying 'comfort foods' that are healthier and manage portion sizes, as mental burden is a stronger driver of weight gain than exercise levels during lockdown.