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10/29/2025

🍎 Small Habits, Big Health Changes

Good health isn’t built in a day — it’s built in moments. The little things you do daily add up far more than any big effort done once in a while. A 10-minute walk after meals, choosing fruit instead of sugary snacks, drinking water before coffee, or stretching before bed — these tiny actions slowly rewire your body and mind toward wellness.

You don’t have to overhaul your lifestyle overnight. Just stay consistent with one small, healthy choice each day. Over time, those choices become your routine, and your routine becomes your health.

09/28/2025

All medications can have side effects.
They are usually mild, and your body can usually adjust to the side effects. But if you have a bad reaction such as hives or you become short of breath, seek medical help right away.

09/14/2025

☀️ The Healing Power of Morning Sunlight

A few minutes of morning sunlight is one of the simplest yet most powerful health boosters. That warm glow on your skin helps regulate your body’s internal clock, improving your sleep at night and your energy during the day. Sunlight also triggers your body to produce vitamin D — a nutrient essential for strong bones, immunity, and mood regulation.

Instead of immediately reaching for your phone, try stepping outside for 10 minutes after waking. Let your body soak in natural light, breathe deeply, and start your day grounded. Your mind, mood, and health will thank you.

08/27/2025

At your doctor's office, give information and ask questions about your medicines.
1. Bring your medicine bottles or a written list of the medicines you take (including prescription drugs, over-the-counter medicines, vitamins, and herbal remedies or supplements) and any known drug allergies you have.
2. Tell your doctor and nurse if you're pregnant or breastfeeding or plan to become pregnant so they can make sure you can take certain medicines.
3. Be ready with questions about your medicines, especially for medicines that are new to you. Ask questions like:
What is the name of this medicine?
What is this medicine for?
When and how do I take it? Can I take it with other medicines?
Should I take it with or without food? Are there any foods I should not eat when I take it?
How long do I need to take this medicine?
Are there any side effects I should watch for? What should I do if I have or think I'm having a side effect?

08/16/2025

💧 Hydration: The Silent Key to Energy

Your body is more than half water, yet most people walk around quietly dehydrated every day. Even mild dehydration can cause headaches, fatigue, dizziness, and trouble focusing — making you think you’re tired or sick when your body is simply thirsty.

Water fuels every cell, helps regulate temperature, cushions your joints, and keeps your skin glowing. Forgetting to drink is like asking your body to run on half power. Keep a bottle nearby, sip throughout the day, and listen when your body whispers for water — before it has to shout.

07/29/2025

Lift weights
Strength and resistance training are some of the best forms of exercises you can do to strengthen your muscles and improve your body composition.
It may also lead to important improvements in metabolic health, including improved insulin sensitivity meaning your blood sugar levels are easier to manage and increases in your metabolic rate, or how many calories you burn at rest.
If you do not have weights, you can use your own bodyweight or resistance bands to create resistance and get a comparable workout with many of the same benefits.
The Physical Activity Guidelines for Americans recommends resistance training twice per week .

07/23/2025

Limit refined carbs
Not all carbs are created equal.
Refined carbs have been highly processed to remove their fiber. They’re relatively low in nutrients and may harm your health when eaten in excess. Most ultra-processed foods are made from refined carbs, like processed corn, white flour, and added sugars.
Studies show that a diet high in refined carbs may be linked to overeating, weight gain, and chronic diseases like type 2 diabetes and heart disease.

07/10/2025

Minimize your sugar intake
Added sugar is extremely prevalent in modern food and drinks. A high intake is linked to obesity, type 2 diabetes, and heart disease.

The Dietary Guidelines for Americans recommend keeping added sugar intake below 10% of your daily calorie intake, while the World Health Organization recommends slashing added sugars to 5% or less of your daily calories for optimal health.

06/27/2025

Use extra virgin olive oil
Extra virgin olive oil is one of the healthiest vegetable oils you can use. It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that have anti-inflammatory properties

Extra virgin olive oil may benefit heart health, as people who consume it have a lower risk for dying from heart attacks and strokes according to some evidence

06/06/2025

Don’t smoke or use drugs, and only drink in moderation
Smoking, harmful use of drugs, and alcohol abuse can all seriously negatively affect your health.
If you do any of these actions, consider cutting back or quitting to help reduce your risk for chronic diseases.
There are resources available online and likely in your local community, as well to help with this. Talk with your doctor to learn more about accessing resources.

05/22/2025

Get moving
Doing aerobic exercise, or cardio, is one of the best things you can do for your mental and physical health.
It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat may lead to major improvements in your metabolic health.
According to the Physical Activity Guidelines for Americans, we should strive for at least 150 minutes of moderate intensity activity each week .

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