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To Your Health was founded in 2000 to essentially educate our customers on the benefits of proper nutrition. Back then, most nutritional supplements were in capsule form. To Your Health was one of the very first all liquid nutritional supplements to the market! We wanted to give our customers the ability to get all the nutrients they need in a simple but effective way.

Because most capsule/powder supplements are not very bio-available, most the nutrients are simply discarded. By using a liquid based formula, and plant derived ingredients, To Your Health is much more bio-available to your body. Because our ingredients are plant derived and liquid in form, your body is absorbing and utilizing much more of the nutrient.

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5 Ways Travel Is Good for Your Health, According to Experts

Let this act as your sign that it's time to take a trip.

We don't need to sit here and tell you the obvious — we all know these are stressful times we're living in. But what we do need to share with you is that there's a solution when it comes to alleviating at least a little bit of that emotional weight: Taking a trip, even if it's to a destination just around the corner.

"When elevations in stress hormones — such as cortisol — are sustained, we put our bodies at an increased risk for many ailments and chronic diseases," Dr. Kristin McKitish, a physician at Evolved Science in New York City, told Travel + Leisure . "Think high blood pressure, diabetes, heart disease, anxiety, insomnia, brain fog, digestive issues, and more. It is imperative that we take the time to combat these stressors and traveling can be a great tool."

According to McKitish, travel allows us to step away from our daily stressors and "reboot our bodies and minds, ultimately improving overall health."

"Traveling provides our minds with time to relax and heal, easing worries and anxiety and improving mood," McKitish added. "These benefits are not only seen during travel, but for sometime thereafter, which can lead to an improvement in focus, productivity, and mental health upon returning."

How else is travel good for your mind, body, and soul ? Keep reading to find out.

Travel can improve heart health.

In 2019, researchers followed 63 workers who were eligible for paid vacation and tracked the time off they took over 12 months. The team, which published their findings in the journal Psychology & Health in 2019, found those who took more vacation days had fewer metabolic syndrome incidences or symptoms than those who did not. The researchers even found that the risk for metabolic syndrome "decreased by nearly a quarter with each additional vacation taken by participants."

"Overall, vacations are experienced as positive events," the study's authors wrote. "This positive subjective experience may translate into physical health benefits given that vacation frequency may protect against metabolic syndrome and symptoms."

Vacations can alleviate stress for a prolonged period of time.

Sure, the act of sitting on a beach drinking a fruity cocktail will most certainly leave you feeling carefree, but it turns out that feeling may last well past your return home. According to a 2018 study , even taking a short vacation (defined here as a long four-day weekend) led to a decrease in stress for at least five weeks following the trip.

As the researchers noted, "A short vacation might be a worthwhile alternative for protecting the health of middle managers, even though reducing stress at the source should not be ignored."

Trips to nature can help us breathe easier.

Want to work those lungs and keep your breathing in tip-top shape? Head out for a nature-filled vacation. As one 2019 study published in the Journal Nature explained, "A growing body of epidemiological evidence indicates that greater exposure to, or 'contact with' natural environments (such as parks, woodlands, and beaches) is associated with better health and well-being." The scientists added, "living in greener urban areas is associated with lower probabilities of cardiovascular disease, obesity, diabetes, asthma hospitalization, mental distress, and ultimately mortality, among adults; and lower risks of obesity and myopia in children."

And these benefits aren't just for those living directly in nature. The researchers added that city dwellers can reap the benefits too by "visiting green spaces outside your neighborhood." Need help deciding where you can go to get outside? Here are 10 trips that may do the trick .

Getting away can boost productivity and make you a better employee.

Taking a vacation may be the best thing for you if you feel like you're in a professional rut.

A 2016 report by Project: Time Off found that workers who took 11 or more vacation days per year were more likely to have received a raise or a bonus in the previous three years over those who took 10 or fewer days off from work.

"The productivity, creativity, and bringing new ideas forward isn't the person who's working crazy hours," Katie Denis, VP and lead researcher at Project: Time Off, shared with CNBC . "It's someone who's getting outside of their day-to-day life."

Seeing the world can make you more creative.

According to Adam Galinsky, a professor at Columbia Business School, if you're in need of a creative boost all you need to do is add a passport stamp to your collection.

In his research, published by the American Psychological Association , Galinsky and his research partners show that those who've spent significant time abroad (ie: living in a different country) have higher creative tendencies than those who don't.

Why? As Shelley H. Carson, Ph.D., professor of psychology at Harvard University, told Vogue , the act of travel "...exposes us to new experiences and new ideas. When we are creative, our vision becomes broader and the world opens to us, similar to the way our perspective broadens when we travel."

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How to Improve Your Health

Last Updated: November 10, 2023 Approved

This article was medically reviewed by Luba Lee, FNP-BC, MS and by wikiHow staff writer, Amber Crain . Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006. There are 32 references cited in this article, which can be found at the bottom of the page. wikiHow marks an article as reader-approved once it receives enough positive feedback. In this case, 100% of readers who voted found the article helpful, earning it our reader-approved status. This article has been viewed 207,592 times.

Improving your health is an awesome goal, but there are so many factors to consider. Where do you start? Don't worry—we've done the research and compiled a list of tips and tricks you can use to starting improving your health today. Many of these are ideas are super easy to incorporate and even small changes can make a big difference!

Spend more time in nature.

• If you're looking for a unique hobby to do outdoors, consider bird watching, archery, or mushroom foraging.

Take a probiotic supplement.

• Probiotics contain different strains of bacteria, so it may take some trial and error to figure out which strains benefit you the most.
• You shouldn't take probiotics if you have a compromised immune system. If you have a serious health condition, talk to your doctor before trying probiotics.
• There's evidence that gut health may influence your mental health, too. Taking probiotics could potentially help with issues like anxiety and depression. [4] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source

Consume fresh herbs.

• Fresh garlic, fenugreek, and lemongrass may help lower cholesterol. Garlic may also lower blood pressure.
• Fresh onions, chives, leeks, mint, basil, oregano, and sage may help protect against cancer.
• Rosemary, sage, and oregano contain high levels of antioxidants. [6] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source

Eat a healthy, balanced diet.

• Bring easy, portable snacks like nuts, bananas, and baby carrots with you to work or school.
• Plan your meals for the week ahead so healthy options are always within reach.
• Prioritize foods that are high-fiber, low-sugar, and low-salt.
• Reach for healthy fats in foods like fish, nuts, and avocados.
• Leafy greens like kale, broccoli, and cabbage are packed with nutrients.
• Avoid saturated fats, hydrogenated oils, refined sugar, and processed foods.
• Be sure to check nutrition labels for serving sizes; proper portioning is important, too. [8] X Trustworthy Source US Food and Drug Administration U.S. government agency responsible for promoting public health Go to source

Drink plenty of fluids.

• Males need 15.5 cups (3.7 liters) of fluids a day
• Females need 11.5 cups (2.7 liters) of fluids a day [10] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source

Sleep 7-9 hours every night.

• Wake up and go to sleep at the same time each day (including weekends) [12] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
• Get a dose of sunshine in the morning to help set your internal clock
• Create a nightly routine and start winding down an hour before bed
• Take naps or go to bed earlier if you feel tired during the day
• Avoid caffeine at least 6 hours before bed

Improve your sleep hygiene.

• Keep the temperature between 60–67 °F (16–19 °C) [14] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
• Keep your room dark (night lights and dim lighting are fine, if preferred)
• Shut off electronic devices 1 hour before bedtime
• Avoid eating 3-4 hours before bedtime
• Wear earplugs to block out noise
• Limit or avoid alcohol after dinner [15] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source

Be more active during the day.

• Take the stairs instead of the elevator or escalator
• Park further away in the parking lot
• Get up from your desk and stretch every 30 minutes
• Bike or walk to work
• Do 10 squats while you’re brushing your teeth
• Walk or do calf raises when you’re on the phone

Get 150 minutes of aerobic exercise a week.

• Moderate intensity exercise: you can talk but you're too out of breath to sing.
• Vigorous intensity: you can't say more than a few words without running out of breath. [18] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
• Develop an exercise routine that works for you! Gardening, dancing, hiking, biking, swimming, and chasing after your kids/pets can all be great exercise.

Do strength training twice a week.

• Lifting weights
• Working with resistance bands
• Exercises that use your body weight for resistance (push-ups, sit-ups, etc.)
• Strenuous gardening (digging, shoveling, etc.)
• Some forms of yoga

Minimize your stress levels.

• Get 150 minutes of aerobic exercise per week
• Try meditation , deep breathing exercises, and mindfulness techniques
• Drink alcohol in moderation
• Keep a journal [21] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source

Wash your hands often.

• Washing your hands may sound like a no-brainer, but it can easily slip your mind if you're distracted or in a hurry.
• Hand sanitizer can work in a pinch, but it’s not as effective as good old soap and water. Try to wash your hands as soon as you can.
• Scrubbing up regularly can help prevent illnesses like flu, pneumonia, and COVID-19. [23] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source

Dry brush your skin.

• Stick with 1-2 sessions a week until you know how your skin handles it. If all goes well, work your way up to once a day.
• Don't dry brush your face; that skin is too delicate. Lighten the pressure for other sensitive areas like your abdomen, breasts, and neck (or skip them).
• Avoid dry brushing broken skin, moles, warts, and other raised bumps.

Enjoy a glass of red wine.

• A single serving of red wine is about 5 ounces (30 ml). [26] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
• If you don't enjoy alcohol, no worries! You can get the same benefits from eating grapes and drinking grape juice.

Boost cognition with games and puzzles.

• If crosswords aren't your thing, you may get the same benefits from card games, board games, and computer games.

Watch your posture.

• Chin lifted and parallel to the floor
• Shoulders even and relaxed
• Spine straight and neutral (no flexing or arching)
• Abdominal muscles engaged
• Knees even and pointing straight ahead
• Weight distributed evenly on both feet

Get an annual checkup or physical.

• Bring a list of current symptoms and your family’s health history with you to the exam. This helps your doctor figure out what screenings you need. [30] X Trustworthy Source Health.gov Online collection of health and fitness standards set by the U.S. Office of Disease Prevention and Health Promotion Go to source
• Many illnesses are treatable if you catch them in the early stages. The longer an illness or condition goes undiagnosed, the harder it’ll be to treat.

Quit smoking.

• Quitting smoking improves your health in many ways. You'll heal faster, get sick less often, have more energy, and be physically stronger when you're a nonsmoker. [32] X Research source
• Quitting also reduces your risk of serious health problems like heart disease, cancer, and lung disease. [33] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source

Expert Q&A

You Might Also Like

• ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5981243/
• ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425030/
• ↑ https://health.clevelandclinic.org/how-to-pick-the-best-probiotic-for-you/
• ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection
• ↑ https://www.betterhealth.vic.gov.au/health/HealthyLiving/herbs#health-benefits-of-herbs
• ↑ https://pubmed.ncbi.nlm.nih.gov/30651162/
• ↑ https://health.gov/sites/default/files/2019-10/DGA_Healthy-Eating-Pattern.pdf
• ↑ http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm267499.htm
• ↑ https://www.health.harvard.edu/staying-healthy/improve-your-health-by-starting-with-one-simple-change
• ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
• ↑ https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/sleep-hygiene
• ↑ https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
• ↑ https://health.clevelandclinic.org/what-is-the-ideal-sleeping-temperature-for-my-bedroom/
• ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/Physical-activity-how-to-get-active-when-you-are-busy
• ↑ http://www.cdc.gov/healthyweight/physical_activity/
• ↑ https://medlineplus.gov/howmuchexercisedoineed.html
• ↑ https://www.cdc.gov/physicalactivity/basics/adults/index.htm
• ↑ https://www.nimh.nih.gov/health/publications/stress/
• ↑ http://www.helpguide.org/articles/stress/stress-management.htm
• ↑ http://www.cdc.gov/handwashing/when-how-handwashing.html
• ↑ https://www.health.harvard.edu/healthbeat/10-small-steps-for-better-heart-health
• ↑ https://health.clevelandclinic.org/the-truth-about-dry-brushing-and-what-it-does-for-you/
• ↑ https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/red-wine/art-20048281
• ↑ https://www.health.harvard.edu/blog/is-red-wine-good-actually-for-your-heart-2018021913285
• ↑ https://www.myhealth.va.gov/mhv-portal-web/ss20190612-boost-your-brain-health
• ↑ https://www.health.harvard.edu/staying-healthy/why-good-posture-matters
• ↑ https://health.gov/myhealthfinder/topics/doctor-visits/regular-checkups/get-your-medicare-wellness-visit-every-year
• ↑ https://health.gov/myhealthfinder/topics/doctor-visits/screening-tests/get-screened
• ↑ https://www.fda.gov/consumers/consumer-updates/want-quit-smoking-fda-approved-products-can-help
• ↑ https://smokefree.gov/quit-smoking/why-you-should-quit/benefits-of-quitting
• ↑ https://www.cdc.gov/tobacco/campaign/tips/quit-smoking/index.html

About This Article

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

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For many people, getting healthier can be as simple as changing a few habits. Being more active is one great way to improve your health. Aim to spend at least 30 minutes a day doing moderate exercise, which can include things like jogging, walking, yard work, or even taking the stairs instead of the elevator. Eat a balanced diet with plenty of fruits and vegetables, lean proteins, healthy fats, and whole grains. Remember to drink lots of water throughout the day, too. Good sleep is key to good health, so establish a regular bedtime routine and aim for 7 to 9 hours of sleep each night. Stress can have a major impact on your health, so try to set aside time for relaxing activities like meditating, spending time outdoors, or working on hobbies you enjoy. For more advice from our Medical co-author, including how to improve your sleep quality, read on! Did this summary help you? Yes No

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Your Survival Guide to Safe and Healthy Travel

Before You Go

Take these steps to prepare for your travels aboard and anticipate issues that might arise.

Check your destination for country-specific health risks and safety concerns . You should also know your health status before you make travel plans. When you are sick, you can spread diseases to others. Postpone your travel and stay home when you are sick.

Make an appointment  with your health care provider to get destination-specific vaccines, medicines, and advice at least a month before you leave. Discuss your itinerary and any planned activities with your provider so that he or she can make customized recommendations to ensure a healthy and safe journey.

Make sure you are up-to-date on all of your routine vaccines,  including measles-mumps-rubella (MMR). Measles and other infectious diseases can spread quickly in a large group of unvaccinated people.

Plan for unexpected health and travel issues. Find out if your health insurance covers medical care abroad—many plans don’t! Make sure you have a plan to  get care overseas , in case you need it. Consider buying travel insurance that covers health care and emergency evacuation, especially if you will be traveling to remote areas.

Prepare for emergencies. Leave copies of important travel documents (e.g. itinerary, contact information, credit cards, passport, proof of school enrollment) with someone at home, in case you lose them during travel. Make sure someone at home knows how to reach you in an emergency and carry your emergency contacts with you at all times.

Enroll with the Department of State’s  Smart Traveler Enrollment Program  (STEP) . Monitor travel warnings for your destination. Enrolling also ensures that the US Department of State knows where you are if you have serious legal, medical, or financial difficulties while traveling. In the event of an emergency at home, STEP can also help friends and family contact you.

Pack smart. Prepare a  travel health kit  with items you may need, especially those that are difficult to find on your trip.

• Fill your travel health kit with your prescriptions and over-the-counter medicines (enough to last your whole trip, plus a little extra), a first aid kit, insect repellent , sunscreen (SPF15 or higher), aloe, alcohol-based hand sanitizer, water disinfection tablets, and your health insurance card.
• Please visit the Traveling Abroad with Medicine for more information.

During Your Trip

Choose safe transportation. Always wear a seat belt, and children should ride in car seats. Motor vehicle crashes are the leading cause of death among healthy travelers. Be alert when crossing the street, especially in countries where people drive on the left side of the road. Find out other steps you can take to stay safe on the roads.

Avoid bug bites. Use insect repellent and take other steps to avoid bug bites. Bugs, including mosquitoes, ticks, fleas, and flies, can spread diseases such as malaria, yellow fever, Zika, dengue, chikungunya, and Lyme. These bugs are typically more active during warm weather.

If you or a travel companion gets an injury or sickness that can’t be helped with basic first aid or an over-the-counter medicine, seek medical attention right away. Visit  Getting Health Care During Travel  to learn how to connect with a doctor or medical services during your trip.

Choose safe food and drink. Contaminated food or drinks can cause travelers’ diarrhea and other diseases and disrupt your travel. Travelers to low or middle income destinations are especially at risk. Generally, foods served hot are usually safe to eat as well as dry and packaged foods. Bottled, canned, and hot drinks are usually safe to drink. Learn more about how to choose safer  food and drinks  to prevent getting sick.

Protect yourself from the sun. Apply sunscreen with SPF 15 or higher when traveling. Protecting yourself from the sun isn’t just for tropical beaches—you can get a sunburn even if it’s cloudy or cold. You are at the highest risk for UV exposure when you are traveling during summer months, near the equator, at high altitudes, or between 10 am to 4 pm.

Wash your hands. Regular handwashing is one of the best ways to remove germs, avoid getting sick, and prevent the spread of germs to others. Wash your hands with soap and water. If soap and water are not available, use hand sanitizer containing at least 60% alcohol. 

Be safe around animals. Avoid animals , including pets, local farm animals, and wild animals. In addition to the risk of rabies, all animal bites carry a risk of bacterial infection.

Be careful during water activities. Drowning is a major cause of death when traveling. Follow water safety recommendations , which includes swimming, boating and diving, especially in countries where emergency services may not be quickly available.

After Travel

If you traveled and feel sick, particularly if you have a fever, talk to a healthcare provider and tell them about your travel. 

If you need medical care abroad, see Getting Health Care During Travel .

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Things To Do | Why taking steps to combat loneliness can be…

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Things to do | why taking steps to combat loneliness can be good for your overall health.

Last year, the United States Surgeon General published a report on the epidemic of loneliness and social isolation .

Social isolation and loneliness are often forgotten social determinants of health for people of all ages. Meaningful social connection is an essential human need for mental and physical well-being. Recent research has revealed a significant link between social isolation and loneliness and worse physical health outcomes.

Unfortunately, these issues are more widespread than other public health concerns and they are on the rise.

About one in four adults aged 65 and older are socially isolated. Social isolation is a lack of relationships and little or no social support. Those who are socially isolated may or may not feel lonely. Loneliness is feeling disconnected or alone including feeling a lack of close or meaningful relationships or belonging. An individual with many friends and family may still feel lonely.

Loneliness affects some people more than others; low-income folks, young adults, older adults, individuals living alone, people with chronic diseases and disabilities, immigrants and members of the LGBTQ community are vulnerable. Factors that can increase social isolation and loneliness include having a lower income, mental health concerns, chronic disease, long-term disability, being a victim of domestic violence and life transitions like divorce or job loss among others. Additionally, people in an ongoing caregiver role can become socially isolated and experience loneliness.

A lack of social connection poses a risk to health and longevity. In fact, one study published in the journal American Psychologist  found that social isolation can increase the risk of premature death as much as smoking up to 15 cigarettes a day. Social isolation and loneliness have been linked to an increased risk for heart disease, stroke, dementia and type 2 diabetes.

A new UCLA Health study found differences in brain activity related to food cravings in women who feel lonely. According to the study, those who had higher levels of social isolation had higher fat mass, poorer diet quality, more food cravings, uncontrolled eating behaviors and reward-based eating as well as higher levels of anxiety and depression. This study provides evidence that reinforces what researchers know about the vicious cycle between poor food choices and negative mental health symptoms.

Those struggling with poor eating habits related to mental health may need to take multiple steps to overcome these issues such as seeking professional help, making nutritious foods readily available and reducing feelings of loneliness while increasing social connectedness.

If you are experiencing loneliness or social isolation, here are some steps you can take:

• Speak with your doctor or consider consulting with a mental health counselor.
• Take a class, restart an old hobby or participate in volunteer work.
• Stay in touch with family, friends or neighbors, either in-person or by phone, email, text or video call.
• Practice self-compassion and positive self-talk.
• Consider adopting a pet.
• Join a school or community mentoring program.
• Participate in faith-based organizations.
• Check out local programs at senior centers, community groups and libraries.
• Stay physically fit by joining in on group workouts or walking groups.

LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at  [email protected] .

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5 Gut Facts Experts Want You to Know

We asked gastroenterologists every mortifying question we could think of. Here’s straight talk on constipation, heartburn and gas.

By Jancee Dunn

Flatulence, constipation and diarrhea can be embarrassing. But you don’t need to be shy about discussing them with a gastroenterologist, a doctor who treats conditions of the digestive system.

“We’ve heard it all,” said Sophie Balzora, a gastroenterologist and clinical professor of medicine at NYU Langone Health. “And we want to normalize talking about it.”

So I took her advice and plunged in, asking her and other experts what they want you to know about your gut.

Acid reflux and heartburn are not the same thing.

People often use the terms “acid reflux” and “heartburn” interchangeably, but it’s important not to mix them up, said Christine Lee, a gastroenterologist at Cleveland Clinic.

Acid reflux, which affects nearly a third of U.S. adults weekly, is the backward flow of stomach acid into the esophagus. Sometimes it progresses to a more serious condition called gastroesophageal reflux disease, or GERD.

Heartburn, on the other hand, is a symptom, not a condition. A burning pain in the chest can be caused by acid reflux or GERD. It can also be a sign of other problems, including heart trouble or a peptic ulcer, so it’s worth visiting a doctor if you have persistent heartburn, Dr. Lee said.

And if you think you have GERD, check in with your doctor to help you get it under control, Dr. Lee said, not only because you can get some relief, but because it has been associated with esophageal cancer .

Taking antacids regularly can cause (or mask) problems.

Just because antacids are often sold next to gum and mints at the drugstore doesn’t mean that you should eat them like candy, Dr. Balzora said. If you’re taking any antacids daily, or even a few times a week, that’s a sign that something could be wrong, she added.

Overusing these medications, she said, can cause additional problems. Regularly downing calcium-based antacids, for instance, can increase your risk for kidney stones.

You don’t have to poop every day.

Some people worry about not having a daily bowel movement, but constipation is generally defined as having fewer than three bowel movements a week .

“There’s a wide range of what’s considered normal,” Dr. Balzora said. If you’re a “three-a-weeker,” as she puts it, and you’re not having pain or difficulty passing or any other symptoms, she said, “then that’s fine.”

What’s more noteworthy is a sudden change in habits. If “you used to be a one-a-dayer and now you’re a once-a-weeker, or vice versa,” Dr. Balzora said, “then that needs to be evaluated.”

Constipated? Check your medicine cabinet.

If you have constipation, your first strategy should be to make lifestyle changes such as adding more water and fiber to your diet and exercising a little more, said Xavier Llor, a gastroenterologist at Yale Medicine.

But many people overlook how often medications can be a culprit, Dr. Llor said. “You’ll hear an ad with potential side effects, and get bored and stop listening, but so many medications are constipating,” he said.

Prescription medications like antidepressants and blood pressure medication can cause constipation, according to the National Institute on Aging. So can over-the-counter drugs like pain killers, antihistamines and some antacids , as well as calcium and iron supplements.

If you are using a medication that stops you up, “ask your doctor if there’s a nonconstipating alternative,” Dr. Llor said.

Healthy habits may lower your risk of I.B.S.

Irritable bowel syndrome, a gastrointestinal condition that brings on frequent episodes of diarrhea, constipation or cramping, is one of the most commonly diagnosed digestive disorders .

There’s no cure , but there are habits that may lower your overall risk of developing it, Dr. Balzora said. A recent study that followed almost 65,000 people for over 12 years looked at five healthy behaviors: never smoking, regular exercise, moderate alcohol consumption, a healthy diet and at least seven hours of sleep. Those who did at least three of those things had a 42 percent lower risk of developing I.B.S.

If you think you have I.B.S., don’t self-diagnose, said Natasha Chhabra, a gastroenterologist at Gastroenterology Associates of New Jersey. A doctor will perform specific tests, she said, as well as screen for conditions, like celiac disease.

As I wound up my chat with Dr. Balzora, she stressed the importance of having open conversations around bowel habits, and signed off with a possibly liberating fact: The average healthy person passes gas 10 to 20 times a day.

“I’m on a crusade to normalize flatulence, too,” she said.

Protect yourself from melanoma, a dangerous type of skin cancer.

About 100,000 people are diagnosed with melanoma each year in the United States. Ted Alcorn explores simple ways to reduce your risk and to catch possible cases early, while they are most curable.

Read the article: How to Avoid One of the Deadliest Forms of Skin Cancer

To get the best care at the dentist, speak up.

A visit to the dentist can be confusing or intimidating. Knvul Sheikh reports on how to demystify what’s going on in your mouth, and figure out what treatments are necessary.

Read the article: How to Advocate for Yourself at the Dentist

The Week in Well

Here are some stories you don’t want to miss:

Holly Burns finds that a little bit of dirt is good for you .

Amanda Loudin explores how to turn a bike ride into a bike workout .

Christina Caron reports on the growing practice of prescribing social activities for mental health.

Why do we have tick medication for dogs but not for people? Dana Smith investigates .

Let’s keep the conversation going. Follow Well on Instagram , or write to us at [email protected] . And check out last week’s newsletter about decluttering projects you can do in half an hour .

Jancee Dunn , who writes the weekly Well newsletter for The Times, has covered health and science for more than 20 years. More about Jancee Dunn

Is pickle juice good for you? Here's what experts want you to know

Is there a secret health hack hiding in the door of your refrigerator?

" Pickle juice, the brine solution used to pickle cucumbers, has gained attention for its potential health benefits and uses beyond simply being a byproduct of pickling," registered dietitian  Abbey Sharp  tells USA TODAY.

Some TikTok users have hypothesized that drinking or gargling pickle juice could help alleviate sore throat symptoms, which medical experts say is likely valid due to its salt and water content.

Others wonder if consuming pickle juice could have preventative health benefits . Here's what dietary experts have to say about it.

Is pickle juice good for you?

There are some benefits to consuming pickle juice, health experts say. But it also matters which kind of pickle juice you're choosing.

Harvard Health suggests opting for brands that brine their pickles in water and sea salt, rather than vinegar.

For athletes, pickle juice can essentially act as a substitute Gatorade. Hydration and relief from muscle cramps are among the benefits, thanks to electrolytes, Sharp says.

Pickle juice contains water and electrolytes, such as sodium and potassium, which can help replenish fluids and electrolytes lost through sweating during exercise or hot weather," she notes. "Some athletes and individuals engage in pickle juice consumption for rehydration purposes."

Is apple juice good for you? 'Applejuiceification' is the internet's latest controversy.

Is it OK to drink pickle juice every day? 

The potential risks of regularly drinking pickle juice may outweigh the potential benefits, depending on the person.

"Pickle juice is typically super high in sodium due to the salt used in the pickling process," Sharp notes. That can exacerbate high blood pressure, fluid retention, hypertension and cardiovascular issues.

Pickle juice is also typically high in sugar and acidity, Sharp notes, which can impact those with acid reflux and gastroesophageal reflux disease (GERD), and cause issues with blood sugar and tooth enamel.

Are pickles good for your gut health?

The thinking that pickles have gut health benefits stems from the fact that pickles themselves are fermented, Sharp says.

"Like other fermented foods, (pickle juice) contains probiotics: beneficial bacteria that support gut health," she adds. "That said, It's highly unlikely that you will get anywhere close to a clinical dose of probiotics from pickle juice."

Servings of probiotics are best found in foods like yogurt, kefir, kimchi, kombucha, miso and sauerkraut, according to Harvard Health .

Is whole wheat bread actually healthier? Here’s what experts say.

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5 Strategies for Improving Mental Health at Work

• Morra Aarons-Mele

Benefits and conversations around mental health evolved during the pandemic. Workplace cultures are starting to catch up.

Companies are investing in — and talking about — mental health more often these days. But employees aren’t reporting a corresponding rise in well-being. Why? The author, who wrote a book on mental health and work last year, explores several key ways organizations haven’t gone far enough in implementing a culture of well-being. She also makes five key suggestions on what they can do to improve the mental health of their employees.

“I have never felt so seen.”

• Morra Aarons-Mele is a workplace mental health consultant and author of  The Anxious Achiever: Turn Your Biggest Fears Into Your Leadership Superpower (Harvard Business Review Press, 2023). She has written for The New York Times, The Wall Street Journal, O the Oprah Magazine, TED, among others, and is the host of the Anxious Achiever podcast from LinkedIn Presents. morraam

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Jeff is one of the best PTs I have ever worked with. I met Jeff over a decade ago as I wandered into the medical trailer with a tight “golfer’s back”. He was immediately able to diagnose my issue and put in place a plan of attack to prepare me for my next round of competition. There were multiple tournaments I may not have been able to complete without Jeff’s help throughout the week. He’s a terrific PT and an even better guy. I’d highly recommend Jeff for any back, joint or body issues. He’s always my first call.

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Throughout my career on Tour, I have relied heavily on the physio truck to help me prepare before and recover after every round. Jeff Hendra was an extremely knowledgeable and helpful resource that I utilized each and every week on Tour. I could always trust he would have an answer for any questions I had regarding my body or any ailment I may have been experiencing. Jeff has been a big reason I have been able to compete with the best over the years.

Texas A&M-McAllen Students Lead Mental Health-Focused Events In Rio Grande Valley Colonias

This spring, Texas A&M University Higher Education Center at McAllen (HECM) Public Health professor Dr. Krystal Flores-Chavez was awarded $5,000 from the HECM’s High Impact Teaching Grant to support a service-learning project for her Project Management in Public Health course.

She separated her students into two groups and awarded each team $2,500 to implement a “real world” project addressing mental health in a colonia in the Rio Grande Valley.

“I really wanted to create a fun, engaging course project where students could work collaboratively with community partners. The course uses high impact teaching methodologies in the form of service – learning pedagogy and collaborative projects. This type of learning is preferred as it provides students with the opportunity to actively apply concepts learned in the classroom to address a community identified need,” Flores-Chavez said. “Mental health was selected as the public health issue students would address based on information provided by focus groups conducted by the  Texas A&M University Colonias Program . Their findings reflected residents’ desire for mental health services and increased awareness surrounding the issue.”

The teams collaborated with the Colonias Program and  Puentes de Cristo  to select the colonia community and launch their respective events. The organizations selected the South Tower Colonias in Alamo, Texas, and the La Piñata colonia in Donna, Texas, as the sites for the team projects.

Clean Environment + Happy, Healthy Minds

In early April, the Donna team invited students of all majors at the HECM to volunteer and help clean a colonia. Students united to help create a cleaner, greener environment by picking up trash, assisting with minor landscaping and distributing freshly potted plants to residents. Each student wore a white shirt with the message: “A clean environment promotes a happy and healthy mind.”

Then last weekend, the Alamo team invited the community to attend a free Mental Health Awareness Fair at the Alamo Community Resource Center and Park for free services from local clinics and non-profit organizations. The students also partnered with Denise Martinez, a doctoral student and community health worker from the Texas A&M University School of Public Health in College Station to prepare a mental health-themed game of loteria (Bingo) and prizes for participants. The organizations at the community event included Nuestra Clinica Del Valle, South Texas Health Systems Clinics, South Texas Health Systems Behavioral, South Texas Research Institute, HOPE Family Health Center, Mujeres Unidas/Women Together, Puentes De Cristo and the Texas A&M Colonias Program.

Lesly Mata ‘25, one of Flores-Chavez’s students, assisted her team with the planning process and gathering the necessary tools to make the community clean-up a success. “We got to see concepts from the course reflected in real life along the way,” Mata said. “It was a very rewarding and valuable experience helping transform the residents’ neighborhood.”

Adamari De La Cerda ‘25 was also determined to help her team provide valuable mental health resources to colonia residents at the Mental Health Awareness Fair. “My team and I started working with local stakeholders and ultimately decided that hosting a community fair along with a loteria would allow us to personally connect with community members,” said De La Cerda. “We understand how pursuing mental well-being is often stigmatized to be a sign of ‘weakness’ that often forces one to avoid any sort of help. Our goal was to spread awareness about the importance of preserving mental health and destigmatize negative perceptions by personally connecting with community members and offering resources.”

Despite the heavy lifting needed for such projects, it can truly be a fulfilling experience for all involved. “Implementing service learning in courses is often difficult and very time-consuming for both faculty and students. It involves several steps and takes a considerable amount of effort. However, it is incredibly rewarding to be able to witness the growth experienced by students as they navigate the course and challenges associated with developing a ‘real world’ project. Witnessing students gain confidence in their abilities as future public health professionals is one of my favorite aspects of being a professor,” Flores-Chavez said.

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TO YOUR HEALTH TOAST NYT

A newsletter briefing on the health-care policy debate in Washington.

Arizona Republicans scuttle effort to repeal 1864 abortion ban (again)

Good morning, and happy Thursday. Today’s newsletter top comes to you from the on-the-ground reporting of The Post’s Caroline Kitchener and Yvonne Wingett Sanchez in Arizona. Not a subscriber? Sign up here .

Today’s edition: Florida’s lawsuit challenging federal eligibility protections for children enrolled in public health insurance programs gets its day in court. A Republican senator is the sole financial backer of a proposed ballot initiative to enshrine a roughly 12-week abortion ban in Nebraska’s constitution. But first …

Inside the GOP reckoning over Arizona’s 1864 abortion ban

The GOP-controlled Arizona House thwarted another attempt yesterday to repeal a Civil War-era law that is set to soon ban abortion across the state, highlighting the indecision of swing-district Republicans on a politically volatile issue. 

Democrats had hoped to rally support from GOP lawmakers to challenge the 1864 abortion ban revived by the Arizona Supreme Court last week , amid pressure from prominent conservatives such as former president Donald Trump and Arizona U.S. Senate candidate Kari Lake to overturn the law. 

But ultimately only one Republican crossed party lines Wednesday to support setting aside House rules for the repeal effort to proceed. 

“The last thing we should be doing today is rushing through the legislative process to repeal a law that has been enacted and reaffirmed by the legislature several times,” said House Speaker Ben Toma (R). “Abortion is a very complicated topic. It is ethically, morally complex.”

The turmoil in the Arizona House yesterday exposes a broader crisis within the Republican Party regarding how to address the abortion issue leading up to November . The 2022 U.S. Supreme Court ruling overturning Roe v. Wade transferred the decision-making power on abortion access to state lawmakers, leaving many Republicans torn between long-held, often religiously rooted views that have defined the GOP for generations and a more practical desire to win elections.

More from Caroline:

🚨Republican leadership refused to allow a vote on a law to repeal the 1864 law. This is key: republicans who said they would vote to repeal voted against allowing the vote to take place. https://t.co/FKx0ubEEz8 — Caroline Kitchener (@CAKitchener) April 17, 2024

Floor dynamics

In the lead-up to Wednesday, many Republicans in Arizona described agonizing over the decision — reckoning with core beliefs as they texted colleagues, prayed and talked to constituents, pastors and priests. One received what they described as “threats” from a leading state antiabortion advocate.

“This is the most difficult decision that I’ve made in the eight years that I’ve been there,” said state Rep. David Cook (R), a longtime abortion foe who, as of Tuesday, said he had not decided how to vote. “You’re faced with the personal convictions of protecting … an innocent life.”

State Sen. Ken Bennett (R), who once presided over the chamber as president and also served as secretary of state, predicted that several Republicans would not “have a chance” of getting reelected if the pre- Roe ban were allowed to stand.

The debate surrounding the 1864 law has deeply divided the caucus , with some staunch antiabortion advocates urging their colleagues to hold firm against repeal — and lobbing personal attacks at those considering voting for it.

“Anybody who would allow innocent people to be killed to preserve their political career to win an election does not deserve to win,” said Rep. Alex Kolodin (R), who views the law as a victory for the party's core beliefs.

But some Republicans argue that repealing the 1864 ban aligns with their antiabortion stance because they’re strategically considering a path forward to minimize abortions . These Republicans believe supporting the repeal could demonstrate responsiveness to voter sentiment. And, they say, it would bolster GOP opposition to a a ballot initiative Democrats hope to see on the November ballot that would enshrine abortion rights in the state constitution. 

The Center for Arizona Policy, an antiabortion group that lobbied against the measure:

All but one AZ pro-life representative kept their word today and stood for the unborn & women! The attempt to repeal the pre-Roe law limiting abortion to when the women’s life is at risk failed to make it to the floor. Thank you @RepBenToma and all lawmakers who stood for life! — Center for AZ Policy (@azpolicy) April 17, 2024

Future prospects

Despite Wednesday’s setback, Democrats are exploring avenues for another attempt to repeal the ban in coming days and weeks.

To succeed, two Republicans in the Arizona House of Representatives and two in the Senate would need to join all Democrats in voting to repeal the ban, which could take effect as early as June 8 without legislative action.

If the legislature agrees to repeal the 1864 ban, the current law banning abortion after 15 weeks of pregnancy would remain in effect, according to legislative sources and lawmakers.

Arizona Gov. Katie Hobbs (D):

Extremist Republicans in the Legislature have failed again to do the right thing. In just one week living under this new reality, women, doctors, and healthcare providers have already begun to feel the devastating effects of living under a total abortion ban. We cannot go on like… — Governor Katie Hobbs (@GovernorHobbs) April 17, 2024

In the courts

Florida challenges biden administration's medicaid and chip coverage mandate in federal court.

On tap today: Florida’s lawsuit against the Biden administration over a new mandate requiring 12 months of continuous coverage for eligible minors in Medicaid and the Children’s Health Insurance Program (CHIP) is heading to federal court.

The suit alleges that the Centers for Medicare and Medicaid Services overstepped its authority by barring states from removing children from the safety-net programs, even if monthly premiums remain unpaid. The guidance allows states to disenroll children only after the 12-month continuous coverage period.

Florida is seeking a preliminary injunction , arguing in its suit that the rules would jeopardize the program's solvency and long-term stability, turning it into a “free-for-all.”

The bigger picture: Amid the ongoing legal battle, Florida has dropped 22,000 children from its KidCare program, which administers government plans for children from low-income families, due to unpaid premiums since January, according to Christine Jordan Sexton at Florida Politics . 

Florida is the only state challenging the 12-month eligibility rule. However, if the lawsuit is successful, it could prevent nationwide enforcement of the federal guidance, according to Joan Alker ,  executive director of the Georgetown University Center for Children and Families . 

Reproductive wars

Sen. pete ricketts of nebraska backs petition aimed at enshrining abortion ban.

Republican Sen. Pete Ricketts of Nebraska is bankrolling an effort to place a roughly 12-week abortion ban on the ballot in November, Andrew Wegley reports for the Lincoln Journal Star . 

Ricketts, who was Nebraska’s governor from 2015 to 2023, donated $500,000 in cash last month to the Protect Women and Children committee, being the sole contributor, according to a campaign finance report. 

A closer look: The proposed ballot initiative, brought by a group of Nebraska medical professionals and backed by antiabortion groups, would restrict abortions after the first trimester, with exceptions for rape, incest and medical emergencies. It aligns with the state’s existing abortion laws but doesn’t prevent the legislature from tightening the ban if passed. 

• The effort is in opposition to a proposal by abortion rights advocates for a constitutional amendment , aiming to safeguard access until fetal viability at roughly 24 weeks.

State of play: Advocates for both initiatives have begun collecting the roughly 123,000 signatures of registered voters as required by July.

Agency alert

Fda flags ‘serious’ recall of embolization device.

The Food and Drug Administration has classified Boston Scientific ’s recall of its device used for the embolization of blood vessels to control internal bleeding and hemorrhaging as the “most serious.” 

The company issued a correction for the Obsidio Conformable Embolic after an investigation showed that the device posed a high risk of bowel ischemia — the restriction of blood flow to the intestines — when employing a specific technique during procedures to address gastrointestinal bleeding, according to the agency. 

• The FDA said there are reports of 11 incidents related to the problem , including seven injuries and two deaths. 
•  The recall affects 1,594 devices in the United States and is characterized as a corrective action rather than a complete product removal.

The view from Boston Scientific: The company issued a product advisory in February explaining that the technique isn’t recommended with the device when used for such procedures. “The Obsidio embolic remains safe for use as labeled,” a spokesperson said in a statement provided to The Health 202. 

In other health news

• Three Democratic senators are pressing Novo Nordisk for answers regarding the company’s decision to discontinue production of its insulin drug Levemir in the United States, according to a letter sent yesterday. 
• Eli Lilly plans to seek expanded approval of its weight-loss drug Zepbound after it improved symptoms in overweight adults with obstructive sleep apnea in two late-stage trials, the company announced. 
• The emergency services sector is a likely target for cyberattacks , endangering medical and law enforcement services and posing an ongoing threat to personal data and public safety, according to an analysis by the Department of Homeland Security obtained by ABC News . 

Health reads

How Biden’s abortion stance has shifted over the years (By Amy B Wang and Blair Guild | The Washington Post)

Majority Latino city endures years of toxic water in health ‘crisis’ (By Silvia Foster-Frau | The Washington Post)

‘Kids need to breathe just like adults do’: $35 price caps don’t apply to asthma meds young children need, doctors say (By Meg Tirrell | CNN )

Thanks for reading! See you tomorrow.