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Leer en inglésRanked by how much each one moves health across a whole population, not by what sells supplements. Every single item carries the sources it came from, linked, so you can open them and check us.
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Ranked by population health impact. 100 things, highest impact first.
Stopping smoke exposure lets blood vessels and lungs recover and reduces ongoing damage that can lead to cancer. CDC reports that quitting can add as much as 10 years to life expectancy, with benefits at any age.
If pregnant, discuss the safest cessation options with your maternity team before using medication.
Activity that raises your breathing rate improves heart and lung function and helps prevent cardiovascular disease and diabetes. WHO reports that people who are insufficiently active have a 20% to 30% higher risk of death than people who are sufficiently active. The guideline is 150 to 300 minutes of moderate activity each week, or an equivalent amount of vigorous activity, and some activity is useful even before you reach that range.
If a health condition limits activity, ask a clinician which type and amount suits you.
High blood pressure usually has no symptoms while it damages blood vessels and organs, and WHO estimates that 44% of adults who have it are unaware. Screening opens the door to effective treatment, but a measurement alone does not reduce risk. The USPSTF recommends yearly checks from age 40 or earlier when risk is higher, with readings outside the clinic to confirm a diagnosis.
A clinician should confirm persistent high readings and set treatment targets. Pregnancy needs its own blood pressure care plan.
Alcohol and its breakdown products can damage the body, and even low consumption carries some risk. WHO attributed 2.6 million deaths worldwide in 2019 to alcohol, a population burden rather than an estimate of your personal risk. Less drinking means less exposure, and avoiding alcohol removes alcohol exposure entirely.
If you have withdrawal symptoms or may be dependent, get clinical help before suddenly stopping alcohol.
This pattern combines fiber rich foods with unsaturated fats and fewer heavily processed meats. A trial review estimated 17 fewer deaths per 1,000 people over five years at intermediate cardiovascular risk with Mediterranean programs versus minimal advice. Some programs included extra support or other interventions, so this is not a guaranteed benefit from diet alone for every adult.
Resistance exercise makes muscles work harder than usual, improving strength and endurance. Strength work helps maintain everyday function and slows age related muscle and bone loss. Guidelines recommend training all major muscle groups on at least two days each week.
Ask a physiotherapist for adaptations if pain, injury or a health condition limits your movement.
Low mood, loss of interest or constant worry becomes a health problem when it lasts and starts interfering with work, relationships and ordinary tasks. Talking therapy and, where appropriate, medication both help, and NICE matches the treatment to how severe the problem is and what you prefer. WHO reports that only about 1 in 4 people with anxiety disorders receive treatment, and names the barriers: not knowing it is treatable, too little investment in services, too few trained providers and stigma. The gap is about access, not about treatment failing. The same route covers obsessive compulsive symptoms and the aftermath of trauma, which have their own effective therapies.
Ask for help sooner if symptoms are severe. If you might act on thoughts of suicide or cannot keep yourself safe, contact local emergency or crisis services now.
Excess sodium raises blood pressure, which damages blood vessels over time. WHO's current adult target is less than 5 g of salt per day, counting salt already in food. Reducing salty sauces and packaged foods often matters more than removing the salt shaker.
Potassium based salt substitutes need clinical advice if you have kidney disease or take medicines that raise potassium.
Sleep supports the processes that keep you alert and your metabolism working well. CDC recommends at least seven hours for adults aged 18 to 60, seven to nine at 61 to 64, and seven to eight at 65 and older. Individual needs vary, so persistent tiredness deserves attention even when your hours look adequate.
Talk to a clinician about persistent daytime sleepiness or difficulty sleeping despite enough opportunity.
Seat belts keep people restrained and reduce impact injuries during a crash. WHO reports that wearing one can reduce the risk of death among vehicle occupants by up to 50%, and that correct motorcycle helmet use reduces the risk of death in a crash by more than 6 times. CDC reports that nine people a day are killed in US crashes involving a distracted driver, so attention, sobriety and speed all matter before a crash ever happens.
Ask a pharmacist whether a medicine impairs driving, and avoid driving while affected.
Cholesterol helps identify people who could benefit from prevention before a first cardiovascular event. A USPSTF review found that statins reduced combined cardiovascular events by about 28% in adults with increased risk, with an absolute reduction of 1.28 percentage points over 1 to 6 years. That is a treatment effect, so testing needs to be followed by an individual risk discussion.
A cholesterol test does not automatically mean you need medicine. Pregnancy, very high cholesterol and established heart disease need individualized care.
Vegetables and fruit supply fiber and essential micronutrients as part of a diet that helps protect against chronic disease. WHO's 2026 guidance sets a minimum of 400 g daily for adults.
Fiber helps food move through the bowel, and different foods provide different types. A large review found better cholesterol and blood pressure results in trials, alongside lower disease and mortality rates in cohorts. The NHS adult target is 30 g daily, reached through a variety of foods.
If you have a bowel narrowing or have been prescribed a low fiber diet, ask your clinician before increasing fiber.
Sugary drinks deliver substantial sugar with little nutritional value. A meta analysis linked each additional daily serving to 13% higher type 2 diabetes incidence after accounting for body fat. This association supports making water the default, but does not prove that one swap cuts your risk by that amount.
Some bowel cancers develop from polyps that screening can detect and remove. The 2021 USPSTF recommendation starts screening at age 45 for adults at average risk. Different tests have different schedules, and an abnormal stool test needs a colonoscopy to complete the process.
Family history, prior polyps or bowel inflammation can mean earlier testing. Bleeding or persistent bowel changes need assessment rather than waiting for screening; ages 76 to 85 require an individual decision.
Whole grains retain more of the grain's fiber and nutrients. A meta analysis found 16% lower mortality among people with the highest versus lowest whole grain intake. These were observational comparisons and cannot prove that the grain swap alone caused the difference.
With coeliac disease, choose gluten free whole grains such as brown rice and certified gluten free oats.
Long periods of sedentary time are associated with higher risks of cardiovascular disease and diabetes. In a harmonised analysis of eight accelerometer studies, adults in the most sedentary quarter had about 2.6 times the death rate of the least sedentary quarter, an observational comparison rather than a trial. WHO advises limiting sedentary time and NHS guidance recommends interrupting long periods without movement, but no single break interval has been proven to guarantee protection.
Saturated fat raises LDL cholesterol, which contributes to artery disease. Long term trials in a Cochrane review found 17% fewer combined cardiovascular events after reducing saturated fat, with little clear effect on mortality. Replacing it with unsaturated fats is more useful than simply adding oil to the same meals.
Stroke and heart attack destroy tissue minute by minute. CDC says every minute counts in a stroke, and UK NICE guidance gives clot-busting medicine within 4.5 hours of symptoms starting and clot removal for selected people up to 24 hours, so never wait to see whether it passes or assume it is too late. The chances of surviving a heart attack are also better the sooner emergency treatment begins. Knowing the signs and calling an ambulance, instead of driving yourself or waiting, is what makes early treatment possible.
This item is about acting fast, not treating anything yourself. Follow the emergency operator's instructions, and do not assume aspirin advice from another country applies to you.
Walking is an accessible way to add movement throughout the day. A 2025 review found that 7,000 versus 2,000 steps per day was associated with a 47% lower relative risk of death during follow up. These observational data cannot prove that adding steps causes that full reduction or establish a compulsory target.
Adapt walking to your mobility and symptoms; step counts do not capture all useful forms of activity.
Supportive relationships give you belonging and practical help when life gets hard. WHO estimates that loneliness causes 871 000 deaths each year, and that about 1 in 6 people worldwide, 15.8%, feel lonely. Those are population figures describing the size of the problem, not a promise that a set number of visits changes your own risk.
CDC notes that even a 5% weight reduction can improve health when weight is above a healthy range. Physical activity supports weight management and provides benefits even when the scale changes little. BMI is only one indicator, so goals should reflect your health, function and circumstances.
Do not pursue intentional weight loss during pregnancy without specialist direction; seek tailored advice with frailty, an eating disorder history or unexplained weight change.
Beans, lentils, chickpeas and dried peas offer an inexpensive alternative to some meat meals. In trials, diets providing about a daily serving of pulses lowered LDL cholesterol by an average of 0.17 mmol/L versus comparison diets. The studies measured a risk factor, not a demonstrated reduction in heart attacks.
Processed meat is classified by IARC as carcinogenic to humans, with the strongest evidence for bowel cancer. Its 2015 assessment estimated about 18% higher relative bowel cancer risk per 50 g eaten daily. That is a relative increase, not an extra 18 percentage points, and the 2026 WHO update retains the cancer classification.
Fine particles can reach deep into the lungs and contribute to heart disease, stroke and lung disease. WHO estimated 4.2 million premature deaths worldwide from outdoor air pollution in 2019. That is a population burden estimate, not the number of deaths an air cleaner can prevent; cleaner air also requires wider policy changes.
Ask for a smoke action plan if you have heart or lung disease. Do not keep a home dangerously hot to exclude smoke; move to a cooled space with cleaner air when needed.
Persistent infection with certain HPV types can cause cervical cancer. Screening detects the infection or cell changes before symptoms, allowing follow-up and treatment. England now generally invites people with a cervix aged 25 to 64 every 5 years after appropriate negative HPV results; the current final USPSTF guideline uses different ages and test options.
Eligibility depends on having a cervix and your previous results. A removed cervix, past precancer, immune suppression, pregnancy or symptoms can change the plan; tell the screening service.
Plaque builds up on teeth and around the gums, causing decay and inflammation. Fluoride toothpaste helps protect teeth, and cleaning between them reaches places a brush misses. NHS guidance recommends brushing twice daily for about 2 minutes and choosing dental recall intervals according to risk.
Persistent bleeding, toothache, swelling or a mouth change needs dental assessment. Ask for cleaning advice around implants, braces or gum disease.
Cooking destroys many harmful germs, while separating raw foods prevents them reaching food that is ready to eat. Cold storage slows growth after preparation. CDC specifies an internal temperature of 165 F, about 74 C, for poultry and reheated leftovers.
If you are pregnant, 65 or older, or have weakened immunity, extra food precautions apply: avoid unpasteurized milk and cheese, and heat brie, camembert, blue cheese, queso fresco and deli meats until steaming hot. Many pasteurized soft cheeses, like mozzarella or cottage cheese, are fine. Ask your clinician or maternity team.
Nuts can replace snacks that provide more salt or free sugar. A cohort meta analysis associated an extra 28 g daily with 21% lower cardiovascular disease risk. Other habits could explain part of this association, so it is not a predicted benefit for an individual.
Avoid nuts that trigger an allergy; choose other suitable foods with a clinician or dietitian if needed.
A CDC study estimated 45% protection against COVID hospitalization in immunocompetent adults aged 65 and older in the VISION network during the first 7 to 119 days after a 2024 to 2025 dose, compared with no dose that season. That historical estimate does not predict the exact protection of a newer vaccine. CDC's September 23, 2026 clinical guidance recommends a 2026 to 2027 vaccine for all adults aged 18 and older, with product and dose decisions made with a healthcare professional.
A vaccinator should check immune status, prior myocarditis and product eligibility. Some uses in current CDC guidance are outside FDA labeling, so individual advice matters.
Flu can cause pneumonia and worsen existing health conditions. A review cited by CDC found about 40% lower flu hospitalization risk in older adults across the 2010 to 2015 seasons. Protection varies with the season, the vaccine match and the person, which is why a fresh seasonal vaccination matters.
The nasal spray is unsuitable during pregnancy and for some medical conditions. A vaccinator can advise on product choice and timing.
Sleep apnea repeatedly interrupts breathing and can reduce oxygen during sleep. Loud snoring with gasping, observed pauses or daytime sleepiness deserves attention. NIH links untreated sleep apnea with serious health problems; symptoms require assessment rather than a diagnosis from a phone or watch.
A clinician may recommend a sleep study; this item concerns symptoms, not routine screening of people without symptoms. Do not drive if you feel very sleepy.
Some HPV infections persist and eventually cause cancer. CDC estimates vaccination could prevent more than 90% of cancers caused by HPV, but it does not treat an existing infection. The greatest benefit comes before exposure; catch-up vaccination is recommended through age 26 in the US.
Postpone HPV vaccination during pregnancy. Vaccination does not replace cervical screening; adults over 26 generally have less benefit.
Oily fish such as salmon and sardines supplies long chain omega 3 fats. The NHS recommends at least two portions of fish weekly, including an oily variety. This is a food recommendation and does not establish that fish oil capsules provide the same benefits.
Avoid fish you are allergic to. If you are pregnant, trying for a baby, or 16 or under, avoid shark, swordfish and marlin; limit tuna if pregnant or trying. Girls and women who have not been through the menopause should have no more than 2 portions of oily fish a week.
Many sexually transmitted infections cause no early symptoms and spread unnoticed; CDC states that most STIs have no signs or symptoms. Condoms reduce transmission risk, while testing makes treatment and partner care possible. CDC recommends yearly gonorrhea and chlamydia testing for sexually active women under 25, and testing early in every pregnancy for syphilis, HIV, hepatitis B and hepatitis C.
Condoms do not eliminate every STI risk. Symptoms, pregnancy or a recent possible HIV exposure need prompt clinical advice; testing timing matters.
Many ultra processed products make it easy to consume more salt, sugar and unhealthy fats while displacing other foods. An umbrella review linked greater consumption with 21% higher mortality, but rated that evidence low certainty. The association does not prove that processing itself caused the difference or that every packaged food is harmful.
Mammography can find cancers while treatment is more effective. The USPSTF changed its guidance in 2024 to screening every other year from ages 40 to 74. Screening can also cause false alarms and detect cancers that would never have caused harm, so benefits and harms both matter.
A new lump, nipple change or other symptom needs prompt assessment even after a normal mammogram. Higher risk and age 75 or older require an individualized plan. Trans and non-binary people may also be eligible depending on anatomy and hormone treatment; ask your GP or screening service.
For persistent insomnia, cognitive behavioral therapy for insomnia changes the habits and patterns that keep sleep difficult. NIH describes it as the usual first treatment option, typically delivered over six to eight weeks. It addresses the sleep problem directly rather than relying on general sleep tips alone.
Use professional guidance for sleep restriction components; do not sharply reduce time in bed on your own.
Protection may be missing because childhood doses were missed or boosters became due. CDC recommends tetanus and diphtheria boosters every 10 years after a completed primary series, with Tdap included. Measles immunity and hepatitis B vaccination also deserve a record check; the US hepatitis B recommendation includes adults aged 19 to 59.
MMR is not given during pregnancy and can be unsuitable with immune suppression. Wounds may require earlier tetanus protection; missing primary doses need a catch-up series.
Balance practice trains the control needed to stay steady during everyday movement. In trials involving older adults living in the community, balance and functional exercise reduced the rate of falls by 24%. This is a reduction in the number of falls over time, not a guarantee that nobody will fall.
If you have fallen, feel unsteady or have dizziness, ask for a tailored exercise plan before practising unsupported.
Red meat supplies useful nutrients, but higher intakes are linked with bowel cancer and other chronic disease. Evidence for causation is less certain than for processed meat. The NHS advises people eating over 90 g of red and processed meat daily to reduce their combined average to 70 g, using cooked weights.
If reducing meat during pregnancy or with iron deficiency, ask how to meet iron and B12 needs.
Blood glucose can be high before symptoms appear. The 2021 USPSTF recommendation covers adults aged 35 to 70 with overweight or obesity, followed by effective prevention when prediabetes is found. Screening itself has not clearly reduced mortality in trials, so its value depends on the care that follows.
Symptoms, pregnancy and higher inherited risk need a separate testing plan. HbA1c can be misleading with some blood conditions.
Your body clock responds to repeated patterns of sleep and waking. In a large cohort, more regular sleep was associated with lower mortality, but the study does not show that changing your schedule extends life. NIH advises keeping workday and weekend sleep timing within about an hour.
A rigid schedule should not mean accepting chronic sleep deprivation; get help if work or a sleep disorder makes adequate sleep difficult.
Walking or cycling for transport builds activity into a repeatable routine. In a Chinese cohort, cycle commuters had a 19% lower relative risk of ischemic heart disease than nonactive commuters. This is an observational association and may partly reflect differences beyond the commute itself.
Choose routes and activity levels suited to local conditions and your abilities.
HIV and hepatitis C can go for years without symptoms while they quietly damage health and can pass to other people. WHO reports that among people infected with hepatitis C between 2015 and 2024, only 36% knew their diagnosis, while current tablets cure more than 95% of infections. Testing is the only way to find out, and finding out is what makes treatment possible.
A positive result needs clinical confirmation and care, and testing is confidential. Treatment for both infections is now very effective, so a result is a starting point rather than a verdict.
Free sugars include added sugar, honey, syrups and the sugars released into juice. They feed the processes that cause tooth decay, especially with frequent exposure. The NHS adult guideline is no more than 30 g daily, distinct from the sugars naturally present in intact fruit and milk.
Making speech easier to hear supports conversation, work and staying involved with people. WHO's 2026 dementia guidelines note that if hearing loss were eliminated at population level, about 7% of dementia cases could in theory be prevented, and they now make a conditional recommendation, on low certainty evidence, that hearing aids may be offered to adults with hearing loss to reduce the risk of cognitive decline. In the ACHIEVE trial the overall result was neutral; only the higher risk subgroup showed 48% less cognitive change over three years. About one in five people has some form of hearing loss, and prevalence rises with age.
Sudden hearing loss, hearing that gets worse over a few days or weeks, or hearing loss with earache or discharge needs an urgent appointment. Treat hearing aids as treatment for hearing loss, with realistic expectations about any effect on thinking.
Hands transfer germs after toilet use, contact with illness and handling contaminated surfaces. CDC estimates handwashing can prevent about 30% of diarrheal illnesses. The benefit comes from washing at useful times and covering the whole hand, rather than repeatedly disinfecting everything around you.
Long weeks create continuous strain and crowd out everything outside work. WHO and ILO found that working 55 hours or more a week is associated with 35% higher stroke risk and 17% higher risk of dying from ischaemic heart disease, compared with 35 to 40 hours, and they attribute roughly 745 000 deaths a year to the exposure. These are comparisons between exposure groups, not proof that cutting your hours reverses risk by the same amount. Changing workload usually needs your employer, not just willpower.
If work pressure is affecting your health, discuss support and possible adjustments with a clinician or occupational health service.
Potassium works against the effect of sodium on blood pressure. In trials pooled for WHO, higher potassium intake lowered systolic blood pressure by about 3.5 mmHg, an effect seen in people with raised blood pressure rather than in people whose pressure was already normal. The same review linked higher intake with 24% lower stroke risk in cohort studies, which is an association rather than a proven effect.
Kidney disease, or medicines that raise potassium such as ACE inhibitors, ARBs and potassium sparing diuretics, make extra potassium unsafe without clinical advice.
Medicines can cause harm through side effects, interactions, dosing mistakes or accidental ingestion. CDC reports more than 1.5 million US emergency visits each year from adverse drug events. Not all are preventable, but reviewing use and keeping medicines out of children's reach address important avoidable risks.
Do not stop prescribed medicines without discussing it. Suspected poisoning or a serious reaction needs prompt help from local emergency or poison services.
Exercise can improve muscle function and help restore everyday movement when back pain persists. A Cochrane review found about 15 points less pain on a 100 point scale after roughly three months compared with no treatment, usual care or placebo. Benefits over other active treatments were smaller.
Call emergency services or go to A&E for back pain with new bladder or bowel changes, numbness around the genitals or anus, or weakness or numbness in both legs.
Loose rugs, poor lighting and missing handrails can turn a small loss of balance into a fall. A 2023 Cochrane review found that home hazard reduction programmes reduced the rate of falls by about 38% in older adults selected for higher risk. The same benefit was not established for unselected older adults, and evidence for reducing serious injuries was limited.
Repeated falls, fainting or new unsteadiness need assessment. The study result came from targeted programmes, not simply receiving a checklist.
Osteoporosis weakens bones, often without symptoms until a fracture occurs. In 2025 the USPSTF reaffirmed screening for women aged 65 and older and for younger postmenopausal women at increased risk. A DXA scan and clinical risk assessment help decide whether treatment is worthwhile.
Prior fragility fractures, steroid use and other bone diseases require clinical assessment rather than routine screening rules. Evidence is insufficient for universal screening in men; individual risk still matters.
UV radiation damages skin cells and is the main cause of skin cancer. WHO recommends sun protection when the UV index reaches 3, rather than using temperature as a guide. Sunburn in childhood and adolescence also contributes to cancer risk later in life.
Ask a clinician about extra protection if a medicine increases sun sensitivity or you have had skin cancer. Sunscreen does not make unlimited exposure safe.
Three vaccines target illnesses that become more dangerous later in life. In adults aged 50 to 69 with healthy immune systems, Shingrix was 97% effective at preventing shingles in the studies CDC summarizes. CDC recommends pneumococcal vaccination from age 50, and a single RSV dose for everyone from 75 or from 50 with risk factors for severe illness.
A clinician should check previous doses, immune suppression and other risk factors. For the shingles vaccine only, wait if you are pregnant or currently have shingles. RSV vaccination in pregnancy is a separate pathway at 32 to 36 weeks to protect the baby, so ask your maternity team. These vaccines do not prevent every cause of pneumonia.
Low dose CT can detect lung cancers while they are more treatable. In the NLST, screening produced about 3 fewer lung cancer deaths per 1,000 people than chest X-rays over an average of 6.5 years. The trial involved heavy current or former smokers aged 55 to 74, while the 2021 USPSTF eligibility criteria are broader.
Age and smoking status alone do not establish eligibility. A clinician must check pack years, time since quitting and fitness for treatment; national criteria differ.
Stress keeps your body braced and your attention stuck on threats. A meta analysis of 12 randomised trials in 785 adults found breathwork lowered self reported stress by 0.35 standard deviations compared with controls, a small to medium effect, with similar results for anxiety and low mood. The trials were small and at moderate risk of bias, so treat this as a useful everyday skill rather than a treatment. Nothing here changes long term disease risk by a known amount.
If an exercise increases distress, stop and try another approach. Seek professional support when stress keeps disrupting daily life.
The neural tube develops very early, often before someone knows they are pregnant. The USPSTF recommends a daily supplement containing 400 to 800 micrograms for people who could become pregnant. Starting before conception is important because food alone may not provide the recommended amount.
Previous neural tube defects, certain medicines or other risk factors may require a different dose prescribed by a clinician.
Extreme heat makes the body work harder to maintain a safe temperature. WHO reports an estimated 489,000 heat related deaths per year worldwide in studies covering 2000 to 2019. This describes the scale of the hazard, while individual risk depends on exposure, age, illness, medicines and access to cooling.
Ask about safe fluid intake if you have a fluid restriction. Confusion, collapse or suspected heatstroke needs emergency help and immediate cooling; do not stop medicines on your own.
WHO reports that at least 2.2 billion people have a near or distance vision impairment, and that for at least 1 billion of them it could have been prevented or is yet to be addressed. The leading causes, refractive errors and cataract, are both correctable. For conditions such as diabetic retinopathy, WHO says early detection and timely treatment are crucial to avoid irreversible vision loss.
Sudden vision loss, new flashes or floaters, eye pain or double vision need urgent assessment rather than a routine appointment. Routine glaucoma screening in adults without symptoms is not established, so bring symptoms and family history to the appointment.
WHO reports that more than 720 000 people die by suicide every year, and that it was the third leading cause of death among 15 to 29 year olds. A review of studies on asking people about suicidal thoughts found that none showed an increase in suicidal ideation afterwards, and that talking about it may reduce distress. WHO's LIVE LIFE guidance lists limiting access to the means of suicide, such as pesticides, firearms and certain medicines, among its key effective interventions.
If someone is in immediate danger, contact local emergency services and stay with them if it is safe for you to do so. This is support, not treatment: professional help is still needed.
Bones respond to the forces created by supporting your weight and by muscles pulling on them. NIH recommends combining activity on your feet with resistance and balance work for bone health. This complements general fitness, especially if most of your exercise is swimming or cycling.
With osteoporosis, a previous fragility fracture or low bone density, ask a clinician which loading and impact are suitable.
Calcium is a structural part of bone and is also needed for nerve and muscle function. NIH recommends 1,000 mg daily for adults aged 19 to 50, with higher requirements for older groups. Meeting needs is useful, but taking more than you need is not established to prevent fractures.
Discuss supplements if food intake is inadequate, especially with kidney disease, kidney stones or medicines that interact with calcium.
Gambling can drive debt, distress and relationship breakdown. WHO estimates that 1.2% of the world's adult population has a gambling disorder, and that around 11.9% of men and 5.5% of women experience some level of harm from gambling, so harm reaches far beyond diagnosed cases. NICE recommends specialist support, psychological treatment and practical ways to block access to gambling. That population figure describes how common the problem is, not how well treatment works.
Gambling related distress can turn urgent. Seek immediate crisis support if you feel unsafe or have thoughts of suicide.
Loud sound can damage inner ear hair cells that do not grow back. NIH guidance says long or repeated exposure at or above 85 dBA can cause hearing loss. Louder sounds can cause damage more quickly, so the sound level and time both matter.
Ask a hearing professional about persistent ringing or trouble hearing, and about protection suitable for your noise exposure.
Problem solving means naming the problem, listing your options, picking one, trying it and reviewing what happened. Across 30 randomised trials with 3530 patients, problem solving therapy improved depression by 0.34 standard deviations in the nine trials at low risk of bias, comparable to other psychotherapies. NICE lists individual problem solving as a depression treatment, usually 6 to 12 sessions, and guided self help materials can use the same method. The structured version was studied, so doing it loosely in your head is not the same thing.
If low mood or hopelessness persists, ask a professional about problem solving therapy or another treatment rather than working through it alone.
Exercise develops the muscles and movement needed to use an arthritic knee. A 2024 Cochrane review found pain 13.1 points better on a 100 point scale compared with no treatment, usual care or limited education. The review treated 12 points as the smallest difference that matters to a person, so the average benefit sits only just above that line and confidence in the estimate was limited.
Get clinical advice for a newly swollen, hot or severely painful joint or if a programme makes symptoms persistently worse.
Recurring conflict adds to distress and makes it harder to support each other. NHS guidance encourages open communication, listening and boundaries. When relationship problems contribute to depression, NICE recommends considering behavioural couples therapy, delivered over 15 to 20 sessions across 5 to 6 months. None of this means staying in a relationship that is harming you.
If there is fear, coercion or abuse, seek confidential specialist support. Joint counselling can be unsafe in that situation.
The thyroid needs iodine to make hormones that regulate the body and support fetal development. NIH recommends 150 micrograms daily for adults, with higher needs during pregnancy. Iodized salt can help prevent deficiency, but meeting iodine needs should not mean eating more salt.
Thyroid disease or a prescribed low iodine diet needs individual guidance. Avoid high dose iodine or kelp supplements unless advised.
Trans fat worsens blood cholesterol and contributes to coronary heart disease. WHO attributes more than 278,000 deaths a year globally to industrially produced trans fat and recommends keeping total trans fat intake below 1% of dietary energy. The practical benefit is greatest where these fats are still sold, since many countries now limit them by law.
Most vapes contain addictive nicotine, and their aerosol can contain harmful substances. CDC and NHS advise people who do not smoke against starting vaping. For someone who smokes, completely switching to a regulated nicotine vape can reduce harm; long term vaping risks remain uncertain.
If pregnant or struggling with nicotine dependence, ask a maternity or cessation professional for help.
Smoke alarms give people time to escape a fire. Carbon monoxide cannot be seen or smelled, and CDC reports that more than 400 Americans die and more than 100,000 visit an emergency department each year from unintentional poisoning not linked to fires. US Fire Administration guidance calls for monthly smoke alarm tests and a new alarm every 10 years.
Possible carbon monoxide exposure requires fresh air and urgent help. An alarm does not replace proper installation and maintenance of fuel burning appliances.
Money trouble and mental health problems reinforce each other. A meta analysis of 65 studies found people with personal unsecured debt had about 2.8 times the odds of depression, and higher odds of problem drinking and suicide, though the studies cannot prove which came first. NHS guidance is to get free money or debt advice as soon as you can, while keeping emotional support in place. Financial hardship is a situation, not a personal failing.
Seek mental health care if worry or low mood persists or impairs daily life. Urgent distress or thoughts of suicide need immediate crisis support.
Light can pass through closed eyelids and reach the body clock during sleep. In a UK Biobank study using wrist light sensors, people with the brightest nights had a 53% higher risk of developing type 2 diabetes than people with the darkest nights, and a companion analysis linked brighter nights with higher mortality. A small laboratory study found that one night of ordinary room light during sleep raised heart rate and next morning insulin resistance, which points to a plausible mechanism, though the large studies remain observational.
If you need a light on for safety at night, keep it and choose the dimmest option that works for you.
Mindfulness trains attention to come back to present experience with less automatic judgement. A review of randomised trials with active control groups found anxiety improved by 0.38 standard deviations at eight weeks, a small to moderate average effect that faded to 0.22 by three to six months. Structured eight week programmes were studied, so a brief app session cannot be assumed to do the same. Mindfulness has not consistently outperformed established treatments.
Mindfulness can sometimes increase anxiety or distress. Stop if that happens, discuss it with a clinician, and keep any existing treatment in place.
Activity after eating can help reduce the rise in blood glucose. In a randomised crossover study of 41 adults with type 2 diabetes, walking 10 minutes after each main meal lowered post meal glucose by about 12% compared with one 30 minute walk a day. A meta analysis of 31 short term studies found similar benefits in adults with overweight, obesity or type 2 diabetes. None of this shows that a short walk prevents diabetes or its complications.
If you take medicines that can cause low blood sugar, ask your diabetes team how to adjust activity safely.
Brisk uphill walking or climbing stairs can briefly make you breathe much harder. In a cohort of 25,241 adults who did not exercise, those averaging three short bursts a day, lasting one or two minutes each, had a 38% to 40% lower risk of death than those with none. This is an observational association, not proof that a few bursts replace the weekly activity guideline.
CDC advises checking with a doctor before starting vigorous activity if you have been inactive, have a disability or have overweight.
Dehydration occurs when fluid losses exceed what you take in. The NHS suggests six to eight cups or glasses daily as a general guide, with needs rising in heat, illness, pregnancy or prolonged activity. Water, milk, tea and coffee all contribute, so there is no need to force a fixed amount of plain water.
Follow an individualized fluid plan if you have been given a fluid restriction for heart or kidney disease.
Care responsibilities quietly crowd out your own health and social contact. In a prospective cohort of older spouses, those providing care and reporting strain had 63% higher mortality over four years than non carers. NICE recommends tailored emotional support, practical training and regular conversations about taking breaks. What helps depends on your situation, and no specific percentage reduction in carer distress is established.
If caring is affecting your own mental or physical health, see your own clinician as well as the team supporting the person you care for.
These muscles help support the bladder and control leakage. In small trials of women with stress incontinence, 56% reported cure after training compared with 6% without active treatment. That finding concerns existing leakage and should not be read as a prevention effect for everyone.
Get pelvic health advice for pain, difficulty emptying your bladder or uncertainty about technique.
Radon is a radioactive gas that can enter buildings from the ground. WHO estimates lung cancer risk rises about 16% for each 100 Bq/m3 increase in long term average radon concentration. Testing identifies exposure; any benefit depends on reducing a high result, and risk is greater in people who smoke.
Action levels vary by country and do not mark a completely safe threshold. Use a qualified radon professional to interpret high results and plan mitigation.
A park, garden or waterside gives attention a calmer place to land. Pooling 16 randomised trials, structured outdoor nature activities improved depressive mood by 0.64 standard deviations and reduced anxiety. The most effective programmes ran 8 to 12 weeks with sessions of 20 to 90 minutes, and many bundled movement or company in, so the effect cannot be credited to nature alone or promised from a single short visit.
Nature time supports wellbeing but does not replace care for persistent depression or anxiety.
Frequent cannabis use increases the risk of losing control over use, and smoking it can damage lung tissue. Canadian public health guidance says occasional use, one day a week or less, is better than regular use. Not using at all offers the lowest risk, and a less frequent schedule is not a guarantee of safety.
Discuss prescribed cannabis with its prescriber before changing treatment; seek professional help for dependence or withdrawal.
B12 supports healthy blood and nerve cells. Adults generally need 2.4 micrograms daily, but vegans need fortified foods or supplements because unfortified plant foods are not reliable sources. NIH also advises adults over 50 to obtain most B12 from fortified foods or supplements because absorption from natural food sources can decline.
The dietary requirement is not a treatment dose. Numbness, balance problems, anemia or malabsorption need clinical assessment.
An activity monitor can show whether a movement plan is happening in daily life. A review of trials found that programmes using monitor feedback increased activity by an amount equivalent to about 1,235 steps per day. The estimate had low certainty and possible publication bias, and buying a device alone is not the same as following a programme.
Light is a signal that sets your internal clock and supports alertness. For people who sleep at night, morning light tends to move sleep timing earlier, while bright evening light tends to move it later. There is no universal number of outdoor minutes shown to improve longevity.
If you work nights or have a diagnosed circadian rhythm disorder, seek advice on timing light around your sleep.
Art, music and theatre give attention something absorbing and usually put you among other people. Following 6710 adults aged 50 and over for 14 years, those who went to museums, galleries, theatre or concerts every few months or more had a 31% lower risk of dying during follow up, and even once or twice a year tracked with 14% lower risk, after adjusting for income, health and social factors. WHO's review of over 3000 studies found the arts have a role in preventing ill health and in treatment. This is observational, so causality cannot be assumed.
Pregnancy and the months after birth bring heavy emotional demands. Across prevention trials, USPSTF found counselling was associated with a 39% lower likelihood of perinatal depression, pooled relative risk 0.61, with most trials recruiting people who already had added risk factors. The recommendation covers pregnant and postpartum people at increased risk who do not currently have depression. If symptoms are already there, that needs assessment and treatment, not prevention.
Discuss symptoms and any medication changes with your care team. Hallucinations, severe confusion or thoughts of harming yourself or your baby need immediate emergency help.
Bright light near bedtime can delay the internal clock that helps time sleep. CDC recommends switching off electronic devices at least 30 minutes before bed. This is practical sleep guidance, not a demonstrated percentage reduction in disease risk.
Learning a skill stretches attention and memory and gives you a sense of progress. WHO's 2026 dementia guidelines promote lifelong learning and cognitively stimulating work for everyone, and added a new conditional recommendation that cognitive stimulation may be encouraged, on very low certainty evidence. The tested programmes produced only a small cognitive gain, Hedges g 0.25, and no change in dementia incidence after five years, hazard ratio 1.00. So learn because it is worth doing, not as insurance against dementia.
New memory difficulties that affect everyday tasks deserve clinical assessment, not just more learning activities.
Social media can be genuine support or a steady drain. Pooling 10 randomised trials with 1491 adults, limiting or stopping social media use reduced depressive symptoms by 0.25 standard deviations, a small effect, and the samples were mostly people in their twenties. A separate review found therapy based approaches to problem use helped in 5 of 6 studies, against 1 of 5 for time limits and 3 of 12 for full abstinence, but 22 of those 23 studies were rated weak, so this hints that how you use it matters rather than proving it. Evidence does not support a universal adult time cap.
Do not cut off online support that matters to you. Persistent distress or compulsive use may need professional help.
Moderate activity helps keep the heart and lungs healthy during an uncomplicated pregnancy. CDC recommends at least 150 minutes per week and reports lower risks of excessive weight gain and gestational diabetes. The plan should adapt as pregnancy progresses and to any medical restrictions.
Your maternity clinician should guide activity when there are pregnancy complications or new concerning symptoms.
Shift work can put working hours in conflict with the internal body clock. NIH advises increasing sleep opportunity, while NIOSH emphasizes recovery time when designing shifts. No single schedule suits everyone or eliminates the health risks of shift work.
Seek clinical help if you cannot sleep adequately or remain excessively sleepy despite protecting time for sleep.
Helping others builds social ties and gives you something to look forward to. Pooling five cohort studies, volunteering was associated with 22% lower mortality, but healthier and better off people are more likely to volunteer in the first place. Trials have not established a survival benefit, so choose a role for the meaning and the company rather than a promised extra year.
Purpose can come from relationships, creativity, learning or contributing to something beyond yourself. Across 10 prospective studies with 136 265 participants, a stronger sense of purpose was associated with 17% lower all cause mortality and 17% fewer cardiovascular events. That association is not proof that setting goals extends life. WHO's stress guide suggests picking small actions that match your values, especially when circumstances are hard.
Vitamin D helps the body absorb calcium, and deficiency can cause bone and muscle problems. NHS advice is to consider 10 micrograms daily in the UK during autumn and winter, with year round advice for some risk groups. This is deficiency prevention, not a proven way for everyone to prevent cancer or heart disease.
A diagnosed deficiency, kidney disease or high calcium requires individual advice. Treatment doses may differ from prevention doses.
Retirement quietly removes the groups that work supplied. In an English cohort of retirees, people who had two group memberships before retiring had a 2% risk of death in the first six years if they kept both, 5% if they lost one and 12% if they lost both, and every group lost tracked with roughly 10% lower quality of life six years later. This is one cohort of 424 people and it is observational, so read it as a pattern worth acting on, not a proven effect. WHO recommends group based ways of building social connection.
Flexibility work helps joints retain the movement needed for everyday tasks. NHS guidance suggests practising its gentle flexibility routine at least twice weekly. The aim is comfortable movement; evidence does not establish a longevity benefit from stretching alone.
Ask a physiotherapist about persistent joint pain, recent injury or unusually loose joints.
After childbirth, comfortable movement can help rebuild fitness while the body heals. The 2025 Canadian guideline recommends gradually working toward at least 120 minutes of moderate to vigorous activity weekly in the first year, adjusted to symptoms and recovery. CDC guidance still uses 150 minutes, so the Canadian recommendation is not a universal replacement.
Get individual advice for pain, worsening bleeding, pelvic symptoms or complications; the weekly goal is not an immediate target after delivery.
Nothing matches that.
These stay on the list. A fact you gave means a guideline puts them outside your group right now, for example a screening that starts at an age you have not reached.
Every item gets a score from 0 to 100 for population level impact. It combines how much the thing changes death and disease with how common the gap is. A change with a huge effect that almost nobody needs scores lower than a moderate change that almost everybody needs. The general list is that score, in order.
Tier 1 is WHO, CDC, NIH, NHS, USPSTF, ECDC, a national guideline or Cochrane. Tier 2 is a peer reviewed meta-analysis or large cohort. Tier 3 is a reputable secondary source such as Harvard Health, and it never stands alone. Every item carries at least one Tier 1 source.
Every source on this site is a link. No claim here is meant to be taken on trust: open the source, read the number, and if we got it wrong the source will say so. That is the whole point of building it this way.
You give a few facts. Each item can carry rules: a hard filter that decides whether it applies to you at all (sometimes a list of alternatives, where any one of them is enough), and boosts that add or subtract points. Your score for an item is its impact score plus every boost that fires. Nothing is hidden: a field you skip fires no rule, and a rule you never see cannot move anything. Here is every rule in the data, exactly as the engine reads it.
| Thing | When | Points | Reason shown to you |
|---|---|---|---|
| Stop smoking with support | smoking: current | filter | Outside this group the item sinks to "probably not for you". |
| Stop smoking with support | smoking: current | +30 | You smoke, and CDC reports quitting can add up to 10 years to life expectancy |
| Stop smoking with support | smoking: current and pregnant | +10 | Quitting also benefits fetal growth and pregnancy outcomes. |
| Build a weekly aerobic habit | activity: low | +18 | Your activity is below the weekly guideline |
| Build a weekly aerobic habit | activity: high | -30 | You already move more than the weekly guideline, so this is maintenance for you |
| Check and follow up blood pressure | age 40 or older | +8 | USPSTF recommends yearly screening from age 40 |
| Check and follow up blood pressure | BMI 25 or higher | +5 | Overweight increases hypertension risk |
| Drink less alcohol | alcohol: light or heavy | filter | Outside this group the item sinks to "probably not for you". |
| Drink less alcohol | alcohol: heavy | +15 | Alcohol harm rises with the amount consumed. |
| Drink less alcohol | pregnant and alcohol: light or heavy | +25 | Alcohol can harm fetal development. |
| Train your major muscles twice weekly | age 65 or older | +12 | Older adult guidelines include regular strength work |
| Get help early for depression or anxiety | female | +5 | WHO: more women are affected by anxiety disorders than men |
| Get help early for depression or anxiety | age 30 or younger | +8 | Anxiety often starts in childhood or adolescence, so early help matters |
| Make room for enough sleep | sleeping 6.9 hours or less | +22 | Your reported sleep is below the adult minimum |
| Make room for enough sleep | sleeping 7 hours or more and sleeping 8 hours or less | -25 | You already sleep within the recommended range for adults |
| Make room for enough sleep | sleeping 8.1 hours or more and sleeping 9 hours or less and age 64 or younger | -25 | You already sleep within the 7 to 9 hour range |
| Buckle up and drive attentively | driving | +15 | Seat belts, full attention and sober driving all cut crash risk |
| Buckle up and drive attentively | kids at home | +5 | Children need restraints suited to their size and age |
| Check cholesterol and heart risk | age 40 or older and age 75 or younger | +10 | USPSTF statin decisions focus on adults aged 40 to 75 with risk factors |
| Check cholesterol and heart risk | smoking: current | +7 | Smoking is a cardiovascular risk factor in statin decisions |
| Complete bowel cancer screening | age 45 or older and age 75 or younger | +18 | USPSTF recommends routine screening at ages 45 to 75 |
| Complete bowel cancer screening | living in Europe and age 50 or older and age 74 or younger | +8 | EU recommends FIT screening at ages 50 to 74 |
| Break up long spells of sitting | a desk job | +15 | Desk work can create long periods of sitting |
| Know stroke and heart attack signs | age 50 or older | +10 | CDC names age among the factors that raise heart attack risk |
| Know stroke and heart attack signs | smoking: current | +8 | Smoking is one of the three key risk factors CDC names |
| Build up your daily steps | activity: low | +12 | A brisk daily walk counts toward the weekly activity guideline |
| Build up your daily steps | activity: high | -20 | Your weekly activity already clears the guideline |
| Make time for people you trust | age 24 or younger | +10 | WHO: young people report the highest loneliness rates, 21% say they are lonely |
| Work toward a weight that supports you | BMI 25 or higher and pregnant: false | filter | Outside this group the item sinks to "probably not for you". |
| Work toward a weight that supports you | age 20 or older and BMI 30 or higher | +15 | BMI is in the range CDC classifies as obesity |
| Reduce exposure to polluted air | kids at home | +8 | EPA identifies children as more vulnerable to wildfire smoke |
| Keep cervical screening up to date | female | filter | Outside this group the item sinks to "probably not for you". |
| Keep cervical screening up to date | female and age 25 or older and age 65 or younger | +15 | Within the ages screened by most programmes |
| Keep cervical screening up to date | living in Europe and female and age 25 or older and age 64 or younger | +5 | NHS England invites every 5 years at ages 25 to 64 |
| Keep cervical screening up to date | living in North America and female and age 21 or older and age 65 or younger | +5 | USPSTF recommends screening at ages 21 to 65 |
| Prepare and store food safely | pregnant | +12 | Pregnancy increases the risk of serious foodborne illness. |
| Prepare and store food safely | age 65 or older | +12 | Adults aged 65 and older are more vulnerable to severe food poisoning. |
| Prepare and store food safely | kids at home | +10 | CDC lists children under 5 among the groups at higher risk of serious food poisoning. |
| Review your COVID vaccination | age 65 or older | +20 | CDC recommends 2 doses this season from age 65 |
| Review your COVID vaccination | pregnant | +15 | CDC identifies pregnancy as a reason vaccination is especially important |
| Get your seasonal flu vaccine | age 65 or older | +15 | Older adults have higher risk and specific vaccine recommendations |
| Get your seasonal flu vaccine | pregnant | +18 | Vaccination during pregnancy protects the parent and young infant |
| Act on gasping or pauses in sleep | male | +8 | NHLBI lists frequent loud snoring as more common in men |
| Act on gasping or pauses in sleep | age 20 or older and BMI 30 or higher | +12 | Obesity raises the risk of obstructive sleep apnea |
| Complete HPV vaccination | age 45 or younger | filter | Outside this group the item sinks to "probably not for you". |
| Complete HPV vaccination | age 18 or older and age 26 or younger | +25 | CDC recommends catch-up through age 26 if not fully vaccinated |
| Eat fish regularly, including oily fish | pregnant | +6 | Fish nutrients support fetal development, with species limits for contaminants. |
| Use protection and get STI tests | pregnant | +20 | CDC recommends infection screening early in pregnancy |
| Use protection and get STI tests | female and age 24 or younger | +12 | If sexually active, CDC recommends annual chlamydia and gonorrhea testing under 25 |
| Book mammograms when eligible | female | filter | Outside this group the item sinks to "probably not for you". |
| Book mammograms when eligible | female and age 40 or older and age 74 or younger | +18 | USPSTF recommends a mammogram every 2 years at ages 40 to 74 |
| Book mammograms when eligible | living in Europe and female and age 50 or older and age 71 or younger | +8 | NHS invites every 3 years from 50 up to the 71st birthday and the EU recommends 50 to 69 |
| Seek effective help for insomnia | night or rotating shifts | +10 | NHS lists shift work among the common causes of insomnia |
| Check your routine vaccine record | pregnant | +20 | CDC recommends Tdap during every pregnancy |
| Check your routine vaccine record | age 19 or older and age 59 or younger | +8 | CDC recommends hepatitis B vaccination for adults aged 19 to 59 |
| Practise balance as you get older | age 65 or older | filter | Outside this group the item sinks to "probably not for you". |
| Practise balance as you get older | age 65 or older | +30 | WHO adds balance and functional training from age 65 |
| Check whether diabetes testing is due | age 35 or older and age 70 or younger and BMI 25 or higher | +20 | Meets the age and BMI group recommended for screening |
| Check whether diabetes testing is due | living in Europe and age 40 or older and age 74 or younger | +8 | NHS Health Check covers diabetes risk at ages 40 to 74 |
| Walk or cycle for short journeys | driving | +12 | Replacing short car trips is an NHS activity suggestion |
| Get tested once for HIV and hep C | age 18 or older | +12 | CDC recommends a one time hepatitis C test for all adults 18 and older |
| Get tested once for HIV and hep C | pregnant | +18 | Testing is recommended during every pregnancy |
| Get tested once for HIV and hep C | living in Europe | +5 | ECDC reports 1 in 2 people with HIV in Europe are diagnosed late |
| Treat hearing loss that affects you | age 60 or older | +10 | WHO: about one in five people has hearing loss and prevalence rises with age |
| Treat hearing loss that affects you | age 70 or older and age 84 or younger | +12 | ACHIEVE studied adults aged 70 to 84 who had hearing loss |
| Wash your hands at key moments | kids at home | +8 | Handwashing helps prevent diarrheal illness in children |
| Reduce chronically long workweeks | male | +6 | WHO and ILO: 72% of the deaths attributed to long hours occurred among men |
| Reduce chronically long workweeks | age 45 or older | +8 | Deaths were concentrated among people who worked long hours between ages 45 and 74 |
| Reduce chronically long workweeks | living in East Asia or Southeast Asia or South Asia or Oceania | +6 | WHO and ILO: the burden is heaviest in the Western Pacific and South East Asia regions |
| Review and store medicines safely | kids at home | +15 | Medicines left within reach cause frequent emergency visits in young children |
| Remove trip and slip hazards | age 65 or older | +18 | Falls become more common with age; higher risk older adults benefit most |
| Check whether a bone scan is due | female and age 65 or older | +25 | USPSTF recommends osteoporosis screening from age 65 |
| Protect your skin from UV | high UV country | +15 | Higher UV increases skin and eye damage |
| Protect your skin from UV | kids at home | +7 | Excess UV exposure in childhood increases later skin cancer risk |
| Review vaccines offered from age 50 | age 50 or older | +20 | CDC recommends shingles and pneumococcal vaccination from age 50 |
| Review vaccines offered from age 50 | age 75 or older | +15 | CDC also recommends RSV vaccination for everyone aged 75 and older |
| Check lung screening eligibility | age 50 or older and age 80 or younger and smoking: current or former | filter | Outside this group the item sinks to "probably not for you". |
| Check lung screening eligibility | age 50 or older and age 80 or younger and smoking: current or former | +25 | Age and smoking history warrant an eligibility check |
| Take folic acid before pregnancy | female and age 15 or older and age 50 or younger | filter | Outside this group the item sinks to "probably not for you". |
| Take folic acid before pregnancy | pregnant | +35 | Folic acid helps prevent neural tube defects in early pregnancy. |
| Make a plan for very hot days | age 65 or older | +15 | CDC identifies adults 65 and older as more vulnerable to heat |
| Make a plan for very hot days | kids at home | +8 | Young children need help staying cool and safe |
| Get your eyes checked | age 50 or older | +10 | WHO reports most people with vision impairment are over 50 |
| Get your eyes checked | living in Europe and age 60 or older | +6 | The NHS offers free sight tests from age 60 |
| Ask directly if someone seems at risk | age 29 or younger | +8 | WHO: suicide was the third leading cause of death among 15 to 29 year olds |
| Include exercise that loads your bones | age 65 or older | +15 | NIH advises older adults to include balance and muscle strengthening |
| Include calcium rich foods daily | female and age 51 or older and age 70 or younger | +12 | NIH recommends 1,200 mg daily for women aged 51 to 70. |
| Include calcium rich foods daily | age 71 or older | +12 | NIH recommends 1,200 mg daily for all adults aged 71 and older. |
| Get help when gambling causes harm | male | +6 | WHO: about 11.9% of men experience gambling harm, against 5.5% of women |
| Keep a reliable iodine source | pregnant | +20 | NIH iodine requirements rise to 220 micrograms daily during pregnancy. |
| Keep a reliable iodine source | gave birth in the last year | +6 | If you are breastfeeding, NIH sets a higher iodine requirement: 290 micrograms a day. |
| Avoid taking up vaping | smoking: never | +8 | Vaping offers no smoking cessation benefit to someone who has never smoked. |
| Avoid taking up vaping | age 24 or younger | +10 | Nicotine can harm brain development, which continues to about age 25. |
| Avoid taking up vaping | pregnant | +12 | CDC advises that people who are pregnant should not use e-cigarettes. |
| Avoid taking up vaping | smoking: current | -25 | If you smoke, NHS advice is that switching to a regulated nicotine vape is one of the most effective ways to quit. |
| Keep your bedroom dark at night | night or rotating shifts | +12 | NIH advises shift workers to block light during daytime sleep |
| Take a short walk after a meal | age 20 or older and BMI 25 or higher | +10 | The glucose studies included adults with overweight or obesity |
| Add brief bursts of harder movement | activity: low | +8 | Short bouts can help build toward the weekly activity goal |
| Drink enough fluid through the day | pregnant | +6 | Fluid needs can increase during pregnancy. |
| Drink enough fluid through the day | activity: high | +5 | Prolonged activity can increase fluid losses. |
| Arrange support if you are a carer | age 65 or older | +10 | The mortality finding comes from spousal carers aged 66 to 96 |
| Train your pelvic floor for leakage | female | filter | Outside this group the item sinks to "probably not for you". |
| Train your pelvic floor for leakage | pregnant | +20 | NHS recommends pelvic floor exercise during pregnancy |
| Train your pelvic floor for leakage | gave birth in the last year | +25 | The 2025 Canadian postpartum guideline recommends daily pelvic floor training |
| Test your home for radon | smoking: current | +15 | Radon and smoking together create greater lung cancer risk |
| Avoid frequent cannabis use | pregnant | +25 | Canadian guidance advises avoiding cannabis during pregnancy. |
| Avoid frequent cannabis use | age 24 or younger | +10 | Canadian guidance is to postpone first use, and disorder risk is higher for people who start young. |
| Avoid frequent cannabis use | driving | +10 | Cannabis impairs driving and effects can last up to 12 hours after edibles. Canadian guidance: never drive while impaired. |
| Secure a reliable source of B12 | age 51 or older | +18 | After age 50, B12 from fortified foods or supplements is more reliably absorbed. |
| Secure a reliable source of B12 | pregnant | +10 | NIH sets a higher B12 requirement in pregnancy, 2.6 micrograms daily. |
| Secure a reliable source of B12 | gave birth in the last year | +5 | If you are breastfeeding, NIH sets a higher B12 requirement: 2.8 micrograms a day. |
| Go to things that move you | age 50 or older | +10 | The cohort followed adults aged 50 and over |
| Plan mental health support around birth | female and pregnant, or female and gave birth in the last year | filter, any of | Any one of these is enough. Outside all of them the item sinks to "probably not for you". |
| Plan mental health support around birth | pregnant | +30 | Pregnancy is the window when preventive counselling is offered |
| Plan mental health support around birth | gave birth in the last year | +30 | USPSTF covers the months after birth as well as pregnancy |
| Change social media that harms you | age 30 or younger | +8 | The trials mostly studied adults in their twenties |
| Keep moving during pregnancy | pregnant | filter | Outside this group the item sinks to "probably not for you". |
| Keep moving during pregnancy | pregnant | +35 | Pregnancy guidance recommends regular moderate activity |
| Protect sleep when you work shifts | night or rotating shifts | filter | Outside this group the item sinks to "probably not for you". |
| Protect sleep when you work shifts | night or rotating shifts | +30 | NIH and NIOSH sleep guidance is written for people working shifts |
| Address your risk of low vitamin D | age 71 or older | +12 | NIH vitamin D requirements increase from age 71. |
| Address your risk of low vitamin D | pregnant | +10 | NHS advice to take 10 micrograms of vitamin D daily includes pregnant and breastfeeding women. |
| Address your risk of low vitamin D | latitude 50 or higher | +15 | In the UK, the NHS says sunlight from October to early March is not enough to make vitamin D. You live at least as far from the equator as southern England, so check your country's advice. |
| Keep your groups when work ends | age 55 or older | +12 | The cohort followed people through the transition to retirement |
| Keep your joints moving comfortably | age 65 or older | +10 | Older adult guidelines explicitly include flexibility |
| Return to movement after childbirth | female and gave birth in the last year | filter | Outside this group the item sinks to "probably not for you". |
| Return to movement after childbirth | gave birth in the last year | +30 | The guideline covers the first year after giving birth |
This is not medical advice. It is a reading list with numbers attached. It cannot know your history, your medication or your risk, and a few items carry a note about when to talk to a clinician first. If something here contradicts what your doctor told you about your own body, your doctor has more information than this website does.
Data last reviewed . Published by Pawel Jozefiak.