What are some health and wellness tips

1. Limit sugary drinks: Sugary drinks like sodas, fruit juices, and sweetened teas are the primary source of added sugar in the American diet. Studies have shown that sugar-sweetened beverages can increase the risk of heart disease and type 2 diabetes, even in people who are not carrying excess body fat. Healthier alternatives include water, unsweetened teas, sparkling water, and coffee¹.

2. Eat nuts and seeds: Nuts and seeds are incredibly nutritious. They are packed with protein, fiber, and a variety of vitamins and minerals. Nuts may help you lose weight and reduce the risk of developing type 2 diabetes and heart disease. Additionally, a low intake of nuts and seeds was potentially linked to an increased risk of death from heart disease, stroke, or type 2 diabetes¹.

3. Avoid ultra-processed foods: Ultra-processed foods (UPFs) are foods containing ingredients that are significantly modified from their original form. They often contain additives like added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colors, and flavors as well. UPFs are highly palatable, meaning they are easily overeaten, and activate reward-related regions in the brain, which can lead to excess calorie consumption and weight gain. Studies show that diets high in ultra-processed food can contribute to obesity, type 2 diabetes, heart disease, and other chronic conditions¹.

4. Get enough sleep: Sleep is essential for good health. It helps your body repair and regenerate, and it's important for cognitive function, mood, and overall well-being. Adults should aim for 7-9 hours of sleep per night¹.

5. Stay hydrated: Drinking enough water is important for maintaining good health. It helps regulate body temperature, transport nutrients, and remove waste. The amount of water you need depends on various factors, such as your age, sex, weight, and activity level. As a general rule, aim for 8-10 cups of water per day¹.

6. Exercise regularly: Regular exercise has numerous health benefits, including reducing the risk of chronic diseases, improving mood, and promoting weight loss. Adults should aim for at least 150 minutes of moderate-intensity aerobic exercise per week¹.

7. Manage stress: Chronic stress can have negative effects on both your physical and mental health. To manage stress, try relaxation techniques like deep breathing, meditation, or yoga. Exercise, spending time in nature, and spending time with loved ones can also help¹.

8. Eat a balanced diet: A balanced diet is essential for good health. It should include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid processed foods, sugary drinks, and excessive amounts of saturated and trans fats¹.

9. Practice good hygiene: Good hygiene is important for preventing the spread of illness. Wash your hands regularly, cover your mouth and nose when you cough or sneeze, and avoid touching your face¹.

10. Avoid smoking and limit alcohol: Smoking is a leading cause of preventable death worldwide. It increases the risk of lung cancer, heart disease, stroke, and other health problems. Limiting alcohol consumption is also important for good health. Excessive alcohol intake can increase the risk of liver disease, cancer, and other health problems¹.