{ "schema_version": 1, "version": "2026-09-28", "language": "en", "name": "healthy100: 100 healthy habits with evidence and practical steps (English)", "description": "A curated compilation of 100 healthy habits with evidence grades, source references, cautions, practical actions and transparent prioritization rules. Not patient data or a clinical risk model.", "url": "https://healthy100.jock.pl/data/", "publisher": { "name": "Pawel Jozefiak", "url": "https://jock.pl/" }, "license": { "name": "CC BY 4.0", "url": "https://creativecommons.org/licenses/by/4.0/" }, "clinical_review": "none", "disclaimer": "General health information, not a diagnosis or an individual treatment plan. Personalization changes the order of suggestions; it does not assess your medical risks. Follow the cautions and consult a qualified clinician when needed.", "items": [ { "id": "quit-smoking", "canonical_url": "https://healthy100.jock.pl/quit-smoking/", "rank": 1, "title": "Stop smoking with support", "summary": "Quitting tobacco sharply lowers the risks of heart disease, lung disease and cancer.", "why": "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.", "how": [ "Make a quit plan with a local stop smoking service or quitline.", "Ask a pharmacist or clinician about nicotine replacement, varenicline or bupropion.", "Combine medication with counseling to manage cravings and triggers.", "If you return to smoking, use what you learned to restart your plan." ], "category": "Tobacco", "domain": "food-substances", "effort": "high", "evidence": { "grade": "A", "basis": "Surgeon General evidence synthesis and CDC guidance on cessation benefits and effective treatments" }, "impact": { "score": 98, "headline_stat": "Quitting smoking can add up to 10 years to life expectancy", "stat_source": 0 }, "effect": { "kind": "years", "value": 10, "unit": "years", "outcome": "potential life expectancy gain, up to this amount", "comparison": "quitting smoking versus continuing", "stat_source": 0 }, "sources": [ { "title": "Benefits of Quitting Smoking", "publisher": "CDC", "year": 2024, "url": "https://www.cdc.gov/tobacco/about/benefits-of-quitting.html", "tier": 1 }, { "title": "How to Quit Smoking", "publisher": "CDC", "year": 2024, "url": "https://www.cdc.gov/tobacco/about/how-to-quit.html", "tier": 1 } ], "caution": "If pregnant, discuss the safest cessation options with your maternity team before using medication.", "practice": { "examples": [ "Change your usual smoking break to a chat with someone who does not smoke.", "After a meal, brush your teeth instead of lighting a cigarette.", "Ask a quit adviser which support and medicines fit your situation." ], "pitfalls": [ "Treat a lapse as information: identify what triggered it and restart with support.", "Avoid choosing quit medicines by guesswork: ask a pharmacist, especially if you are pregnant or take other medicines." ], "do": { "1m": "Rehearse your reply to a cigarette offer: 'No thanks, I'm quitting.' Say it twice, then name the situation where you'll use it.", "5m": "List your three strongest smoking triggers, such as coffee, stress or finishing dinner, and choose one alternative response.", "15m": "Find your local quit service and request support. In the US, call 1-800-QUIT-NOW; elsewhere, use your national health service.", "30m": "Draft a quit plan: choose a date, prepare responses to your triggers and list questions about medicines for a pharmacist or quit adviser.", "plan": { "title": "Prepare, quit, review", "steps": [ "Stage 1: Arrange support and discuss suitable treatments before your quit date.", "Stage 2: On your quit date, remove cigarettes and ashtrays and use your agreed craving strategies.", "Stage 3: Review each week, keeping what helped and asking for more support after any lapse." ] } }, "guides": [ { "title": "How to Quit Smoking", "publisher": "CDC", "url": "https://www.cdc.gov/tobacco/about/how-to-quit.html", "kind": "guide", "lang": "en" }, { "title": "Understand your smoking triggers and cravings", "publisher": "NHS Better Health", "url": "https://www.nhs.uk/better-health/quit-smoking/staying-smoke-free/understand-your-smoking-triggers-and-cravings/", "kind": "guide", "lang": "en" } ] }, "local": { "CZ": { "note": "In Czechia, the Národní linka pro odvykání kouření helps you quit on 800 350 000, on working days 10:00 to 18:00.", "source": { "title": "Závislost na tabáku: kde hledat pomoc?", "publisher": "Národní zdravotnický informační portál (NZIP)", "url": "https://www.nzip.cz/clanek/435-zavislost-na-tabaku-kde-hledat-pomoc", "year": 2023 }, "checked": "2026-09-28" }, "DE": { "note": "In Germany, the free quit smoking line on 0800 8 31 31 31 is open Monday to Thursday 10 to 22 and Friday to Sunday 10 to 18, with no counselling from 24 to 26 December.", "source": { "title": "Telefonberatung", "publisher": "Bundesinstitut für Öffentliche Gesundheit, rauchfrei-info.de", "url": "https://www.rauchfrei-info.de/unterstuetzung/telefonberatung/", "year": 2026 }, "checked": "2026-09-28" }, "ES": { "note": "In Spain, the Spanish Association Against Cancer advises asking at your health centre which stop-smoking options are available. People with cancer who want to stop smoking can call the association on 900100036.", "source": { "title": "¿Cómo dejar de fumar?", "publisher": "Asociación Española Contra el Cáncer", "url": "https://www.contraelcancer.es/es/todo-sobre-cancer/prevencion-cancer/no-fumes/dejar-fumar", "year": 2026 }, "checked": "2026-09-28" }, "NL": { "note": "In the Netherlands, the free Stoplijn on 0800 1995 is open every working day from 9:00 to 12:00 and 12:30 to 17:30. Chat is available Monday to Friday until 17:00.", "source": { "title": "Contact: Stoplijn", "publisher": "Trimbos-instituut, Ikstopnu", "url": "https://www.ikstopnu.nl/contact/", "year": 2026 }, "checked": "2026-09-28" }, "PL": { "note": "In Poland, the Telefoniczna Poradnia Pomocy Palącym helps you quit on 801 108 108 or 22 211 80 15, Monday to Friday 9:00 to 21:00 and Saturday 9:00 to 15:00.", "source": { "title": "Jak zapobiegać przewlekłej obturacyjnej chorobie płuc", "publisher": "Pacjent.gov.pl", "url": "https://pacjent.gov.pl/jak-zapobiegac-obturacyjnej-chorobie-pluc", "year": 2024 }, "checked": "2026-09-28" } }, "personalization": { "boosts": [ { "when": { "smoker": [ "current" ] }, "delta": 30, "reason": "You smoke, and CDC reports quitting can add up to 10 years to life expectancy" }, { "when": { "smoker": [ "current" ], "pregnant": true }, "delta": 10, "reason": "Quitting also benefits fetal growth and pregnancy outcomes." } ], "applies": { "smoker": [ "current" ] } }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "aerobic-activity", "canonical_url": "https://healthy100.jock.pl/aerobic-activity/", "rank": 2, "title": "Build a weekly aerobic habit", "summary": "Regular activity supports your heart, blood sugar and ability to keep doing everyday things.", "why": "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.", "how": [ "Choose an activity you can repeat, such as brisk walking, cycling or swimming.", "Start with a manageable session and gradually add time across the week.", "At a moderate pace you can talk, but singing is difficult.", "Put sessions in your calendar and count active travel toward your total.", "Plan sessions on the days you can reliably protect and work toward the weekly total rather than a perfect daily streak." ], "category": "Movement", "domain": "sleep-movement", "effort": "medium", "evidence": { "grade": "A", "basis": "WHO 2020 guideline consensus, with WHO's pooled estimate of risk in insufficiently active adults" }, "impact": { "score": 94, "headline_stat": "Insufficiently active adults have a 20% to 30% higher risk of death", "stat_source": 1 }, "sources": [ { "title": "Physical activity: recommendations from the 2020 WHO guidelines", "publisher": "WHO Europe", "year": 2021, "url": "https://www.who.int/europe/news-room/fact-sheets/item/physical-activity", "tier": 1 }, { "title": "Physical activity", "publisher": "WHO", "year": 2024, "url": "https://www.who.int/news-room/fact-sheets/detail/physical-activity", "tier": 1 }, { "title": "Adding Physical Activity as an Adult", "publisher": "CDC", "year": 2025, "url": "https://www.cdc.gov/physical-activity-basics/adding-adults/index.html", "tier": 1 }, { "title": "Physical activity guidelines for adults aged 19 to 64", "publisher": "NHS", "year": 2024, "url": "https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/", "tier": 1 } ], "caution": "If a health condition limits activity, ask a clinician which type and amount suits you.", "practice": { "examples": [ "Add a short walk to your lunch break, at a pace that suits your current ability.", "If you prefer swimming or cycling, use that as your regular activity instead." ], "pitfalls": [ "Starting too hard can make the next session daunting, so begin with a manageable amount and build gradually.", "Waiting for a free half hour can mean doing nothing, so use shorter sessions when they fit." ], "do": { "1m": "Pick a time tomorrow for a short brisk walk and write it in your calendar.", "5m": "Take an easy five minute movement break using an activity you already tolerate, such as walking or seated movement; stop for pain or feeling unwell.", "15m": "Spend five minutes choosing an enjoyable activity and ten minutes finding three realistic places for it in your week; ask about adaptations if a condition limits you.", "30m": "Take a brisk walk of up to 30 minutes at a pace where you can talk but not sing; shorten it or split it if you need to.", "plan": { "title": "Build an activity week you can repeat", "steps": [ "Stage 1: Choose an activity you enjoy and can do comfortably; get advice on adaptations if needed.", "Stage 2: Repeat a short, manageable session on days that fit your routine.", "Stage 3: Add time gradually; at moderate effort you can talk but would struggle to sing.", "Stage 4: Work toward 150 minutes of moderate activity a week, in chunks that suit you, without treating the target as a pass or fail test." ] } }, "guides": [ { "title": "Adding Physical Activity as an Adult", "publisher": "CDC", "url": "https://www.cdc.gov/physical-activity-basics/adding-adults/index.html", "kind": "guide", "lang": "en" }, { "title": "Steps for Getting Started With Physical Activity", "publisher": "CDC", "url": "https://www.cdc.gov/healthy-weight-growth/physical-activity/getting-started.html", "kind": "guide", "lang": "en" }, { "title": "Sitting exercises", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/exercise/sitting-exercises/", "kind": "guide", "lang": "en" } ] }, "personalization": { "applies": {}, "boosts": [ { "when": { "activity": [ "low" ] }, "delta": 18, "reason": "Your activity is below the weekly guideline" }, { "when": { "activity": [ "high" ] }, "delta": -30, "reason": "You already move more than the weekly guideline, so this is maintenance for you" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "check-blood-pressure", "canonical_url": "https://healthy100.jock.pl/check-blood-pressure/", "rank": 3, "title": "Check and follow up blood pressure", "summary": "Finding and controlling high blood pressure helps prevent strokes, heart disease and kidney damage.", "why": "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.", "how": [ "Arrange a blood pressure check and keep a copy of the result; in England the NHS Health Check covers ages 40 to 74 every 5 years.", "Use a validated upper arm device and sit quietly for 5 minutes before measurement.", "If a clinic reading is high, ask about home or ambulatory monitoring to confirm it.", "Agree on follow-up and treatment with your clinician if pressure stays high." ], "category": "Heart health", "domain": "prevention-environment", "effort": "low", "evidence": { "grade": "A", "basis": "USPSTF screening recommendation and WHO guidance on preventing complications" }, "impact": { "score": 91, "headline_stat": "About 600 million adults with high blood pressure (44%) do not know they have it", "stat_source": 1 }, "effect": { "kind": "share_of_people", "value": 44, "unit": "%", "outcome": "adults with high blood pressure who do not know they have it", "comparison": "Share of all adults with hypertension worldwide (WHO)", "stat_source": 1 }, "sources": [ { "title": "Hypertension in Adults: Screening", "publisher": "USPSTF", "year": 2021, "url": "https://www.uspreventiveservicestaskforce.org/uspstf/recommendation/hypertension-in-adults-screening", "tier": 1 }, { "title": "Hypertension", "publisher": "WHO", "year": 2025, "url": "https://www.who.int/news-room/fact-sheets/detail/hypertension", "tier": 1 }, { "title": "NHS Health Check", "publisher": "NHS", "year": 2023, "url": "https://www.nhs.uk/tests-and-treatments/nhs-health-check/", "tier": 1 } ], "caution": "A clinician should confirm persistent high readings and set treatment targets. Pregnancy needs its own blood pressure care plan.", "practice": { "examples": [ "Ask your pharmacy whether it offers blood pressure checks and what they cost.", "Bring your last blood pressure result to your next appointment, even if you feel well." ], "pitfalls": [ "Feeling well does not rule out high blood pressure, so arrange a check instead of waiting for symptoms.", "One high reading is not a diagnosis, so ask how it should be confirmed." ], "do": { "1m": "Recall when your blood pressure was last checked and the numbers; if you don't know, that is your cue to book a check.", "5m": "Contact a pharmacy or clinic to ask for a blood pressure check and the next available appointment.", "15m": "Find your previous readings and prepare two questions: do I need home monitoring, and when should I follow up?", "plan": { "title": "From a reading to follow-up", "steps": [ "Arrange a check and ask what to bring.", "At the check, request your result and ask whether it needs confirmation.", "If more monitoring is recommended, ask for a demonstration and written instructions.", "Agree on follow-up with your clinician and keep the date with your readings." ] } }, "guides": [ { "title": "Blood pressure test", "publisher": "NHS", "url": "https://www.nhs.uk/tests-and-treatments/blood-pressure-test/", "kind": "guide", "lang": "en" } ] }, "local": { "CZ": { "note": "In Czechia, adults from 18 have a preventive check with their GP every 2 years, and it includes a blood pressure measurement.", "source": { "title": "Všeobecné preventivní prohlídky dospělých", "publisher": "Národní zdravotnický informační portál (NZIP)", "url": "https://www.nzip.cz/clanek/441-vseobecne-preventivni-prohlidky-dospelych", "year": 2026 }, "checked": "2026-09-28" }, "DE": { "note": "In Germany, statutory insurance covers a Gesundheits-Check-up once between 18 and 34 and every 3 years from 35. Your blood pressure is measured as part of it.", "source": { "title": "Gesundheits-Check-up für Erwachsene", "publisher": "Bundesministerium für Gesundheit, gesund.bund.de", "url": "https://gesund.bund.de/gesundheits-check-up-fuer-erwachsene", "year": 2025 }, "checked": "2026-09-28" }, "PL": { "note": "In Poland, the free Moje Zdrowie programme for adults from 20 includes a blood pressure check at the summary visit with your POZ. It is available every 5 years at 20 to 49 and every 3 years from 50; start with the questionnaire in IKP, mojeIKP or at your POZ.", "source": { "title": "Program Moje Zdrowie", "publisher": "Pacjent.gov.pl", "url": "https://pacjent.gov.pl/program-moje-zdrowie/", "year": 2026 }, "checked": "2026-09-28" }, "UA": { "note": "In Ukraine, people aged 40 and over can get a free check of cardiovascular, type 2 diabetes and mental health risks in one visit under the national Health Screening 40+ programme. The Public Health Center calls blood pressure up to 120/80 optimal; up to 129/84 may be considered normal.", "source": { "title": "Чому важливо перевіряти здоров’я серця, навіть якщо нічого не болить", "publisher": "Центр громадського здоров’я МОЗ України", "url": "https://phc.org.ua/news/chomu-vazhlivo-pereviryati-zdorovya-sercya-navit-yakscho-nichogo-ne-bolit", "year": 2026 }, "checked": "2026-09-28" } }, "personalization": { "boosts": [ { "when": { "age_min": 40 }, "delta": 8, "reason": "USPSTF recommends yearly screening from age 40" }, { "when": { "bmi_min": 25 }, "delta": 5, "reason": "Overweight increases hypertension risk" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "reduce-alcohol", "canonical_url": "https://healthy100.jock.pl/reduce-alcohol/", "rank": 4, "title": "Drink less alcohol", "summary": "Reducing alcohol lowers exposure to a cause of cancer, liver disease and dependence.", "why": "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.", "how": [ "Track what you drink, including the size and strength of each serving.", "Replace routine drinks with alcohol free alternatives.", "If you are not dependent, plan days without alcohol and reduce the amount on drinking days.", "Avoid alcohol during pregnancy; if you do not drink, there is no health reason to start." ], "category": "Alcohol", "domain": "food-substances", "effort": "medium", "evidence": { "grade": "A", "basis": "WHO causal risk assessment and current public health guidance; NHS withdrawal safety guidance" }, "impact": { "score": 88, "headline_stat": "2.6 million deaths worldwide attributed to alcohol in 2019", "stat_source": 0 }, "sources": [ { "title": "Alcohol", "publisher": "WHO", "year": 2024, "url": "https://www.who.int/news-room/fact-sheets/detail/alcohol", "tier": 1 }, { "title": "No level of alcohol consumption is safe for our health", "publisher": "WHO Europe", "year": 2023, "url": "https://www.who.int/europe/news/item/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health", "tier": 1 }, { "title": "Alcohol support", "publisher": "NHS", "year": 2026, "url": "https://www.nhs.uk/live-well/alcohol-advice/alcohol-support/", "tier": 1 } ], "caution": "If you have withdrawal symptoms or may be dependent, get clinical help before suddenly stopping alcohol.", "practice": { "examples": [ "Record your drink's size and alcohol strength, not just 'one glass'.", "If you are not dependent, replace a routine drink with sparkling water.", "If cutting down causes shaking or sweating, contact a clinician before reducing further." ], "pitfalls": [ "Do not stop suddenly if you may be dependent: get medical help to reduce safely.", "Do not treat a low risk drinking limit as risk free: less alcohol still means less exposure." ], "do": { "1m": "Recall yesterday's drinks, including refills. Count the servings and notice any you normally leave out.", "5m": "Write down yesterday's drinks with sizes and strengths. If you may be dependent or get withdrawal symptoms, seek medical advice before cutting down.", "15m": "Review a week's drinking and contact an alcohol service if control or withdrawal is a concern. Otherwise, choose one regular drink to replace.", "30m": "Plan support for your drinking goal: identify difficult occasions, prepare alternatives and request clinical help if dependence is possible.", "plan": { "title": "Start with an honest baseline", "steps": [ "Stage 1: Record drinking for a week; seek advice promptly if dependence or withdrawal is possible.", "Stage 2: If you are not dependent, try one smaller serving or alcohol free replacement and plan days without alcohol.", "Stage 3: Review what worked after a week and repeat; use professional support if reducing is difficult." ] } }, "guides": [ { "title": "Drink less alcohol", "publisher": "NHS Better Health", "url": "https://www.nhs.uk/better-health/drink-less/", "kind": "guide", "lang": "en" }, { "title": "Alcohol support", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/alcohol-advice/alcohol-support/", "kind": "guide", "lang": "en" } ] }, "local": { "CZ": { "note": "In Czechia, the government's first report on alcohol says any dose, even one drink a day, carries risk, and no dose can be recommended as beneficial or considered safe.", "source": { "title": "Alkohol: dobrý sluha nebo zlý pán? První vládní zpráva o alkoholu v České republice", "publisher": "Úřad vlády ČR", "url": "https://vlada.gov.cz/cz/ppov/protidrogova-politika/media/alkohol-_-dobry-sluha-nebo-zly-pan--prvni-vladni-zprava-o-alkoholu-v-ceske-republice--195338", "year": 2022 }, "checked": "2026-09-28" }, "DE": { "note": "In Germany, the German Nutrition Society (DGE) says there is no potentially health-promoting and safe amount of alcohol, and recommends not drinking alcohol.", "source": { "title": "Es gibt keine potenziell gesundheitsfördernde und sichere Alkoholmenge", "publisher": "Deutsche Gesellschaft für Ernährung", "url": "https://www.dge.de/wissenschaft/stellungnahmen-und-positionspapiere/positionen/alkohol/", "year": 2026 }, "checked": "2026-09-28" }, "ES": { "note": "In Spain, a Ministry of Health review concludes that low-risk drinking should sit at 20 g of alcohol a day for men and 10 g for women, assuming there is no zero risk. A Spanish standard drink is 10 g. It describes population levels, not advice to individuals.", "source": { "title": "Límites de Consumo de Bajo Riesgo de Alcohol. Parte 2. Revisión de la evidencia científica", "publisher": "Ministerio de Sanidad", "url": "https://www.sanidad.gob.es/areas/promocionPrevencion/alcohol/documentosTecnicos/docs/Limites_Consumo_Bajo_Riesgo_Alcohol_Revision_evidencia_cientifica.pdf", "year": 2020 }, "checked": "2026-09-28" }, "NL": { "note": "In the Netherlands, the Voedingscentrum advises not drinking alcohol, as there is no safe amount. A standard glass holds about 10 g of alcohol, and under-18s should not drink alcohol at all.", "source": { "title": "Alcohol (bier, wijn en sterke drank)", "publisher": "Voedingscentrum", "url": "https://www.voedingscentrum.nl/encyclopedie/alcohol.aspx", "year": 2026 }, "checked": "2026-09-28" }, "PL": { "note": "In Poland, the national patient portal says there is no risk-free amount of alcohol and no universal safe limit. It suggests a drinking diary and setting goals; addiction treatment clinics are on the KCPU map.", "source": { "title": "Decyzja: mniej alkoholu", "publisher": "Pacjent.gov.pl", "url": "https://pacjent.gov.pl/aktualnosc/decyzja-mniej-alkoholu", "year": 2026 }, "checked": "2026-09-28" }, "UA": { "note": "In Ukraine, the Public Health Center counts a standard drink as about 10 g of pure alcohol, for example 330 ml of 4% beer or about 100 ml of 13% wine, and cites WHO that there is no safe level of drinking.", "source": { "title": "Лікування розладів вживання алкоголю", "publisher": "Центр громадського здоров’я МОЗ України", "url": "https://phc.org.ua/news/likuvannya-rozladiv-vzhivannya-alkogolyu", "year": 2026 }, "checked": "2026-09-28" } }, "personalization": { "boosts": [ { "when": { "alcohol": [ "heavy" ] }, "delta": 15, "reason": "Alcohol harm rises with the amount consumed." }, { "when": { "pregnant": true, "alcohol": [ "light", "heavy" ] }, "delta": 25, "reason": "Alcohol can harm fetal development." } ], "applies": { "alcohol": [ "light", "heavy" ] } }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "mediterranean-pattern", "canonical_url": "https://healthy100.jock.pl/mediterranean-pattern/", "rank": 5, "title": "Build Mediterranean style meals", "summary": "A pattern of plant foods, olive oil and fish can help prevent cardiovascular disease.", "why": "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.", "how": [ "Build meals around vegetables, beans and whole grains.", "Use olive or rapeseed oil in place of butter for everyday cooking.", "Include nuts and fish if suitable for you.", "Plan several repeatable meals using affordable local ingredients." ], "category": "Dietary pattern", "domain": "food-substances", "effort": "medium", "evidence": { "grade": "A", "basis": "2023 network meta analysis of 40 randomized trials, 35,548 participants; moderate certainty for mortality" }, "impact": { "score": 86, "headline_stat": "Mediterranean programs: 17 fewer deaths per 1,000 over 5 years at intermediate cardiovascular risk", "stat_source": 0 }, "effect": { "kind": "absolute_per_1000", "value": -17, "unit": "per 1000", "outcome": "deaths over 5 years at intermediate cardiovascular risk", "comparison": "Mediterranean programs versus minimal advice", "stat_source": 0 }, "sources": [ { "title": "Comparison of seven popular structured dietary programmes and risk of mortality and major cardiovascular events", "publisher": "BMJ", "year": 2023, "url": "https://pubmed.ncbi.nlm.nih.gov/36990505", "tier": 2 }, { "title": "Eating a balanced diet", "publisher": "NHS", "year": 2026, "url": "https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/", "tier": 1 } ], "practice": { "examples": [ "Build a lunch from canned chickpeas, tomatoes, wholemeal bread and a little olive oil.", "Make wholewheat pasta with lentils and vegetables instead of a meat heavy sauce.", "Use rapeseed oil instead of butter when cooking your usual vegetables." ], "pitfalls": [ "Do not add oil on top of unchanged portions of butter: use it as a replacement.", "Do not wait for special ingredients: local vegetables, beans and whole grains can form the same pattern." ], "do": { "1m": "Build your next meal in your head: name a vegetable, a bean or lentil dish, and a whole grain you already enjoy.", "5m": "Choose one familiar meal and list two changes: add vegetables and replace some meat with cooked beans.", "15m": "Make a lunch with ready to eat canned chickpeas, washed vegetables and wholemeal bread; use a little olive oil if suitable for you.", "30m": "Plan three repeatable meals using beans, vegetables and whole grains. List only the ingredients you need, choosing suitable foods for any allergies or prescribed diet.", "plan": { "title": "Build a pattern one meal at a time", "steps": [ "Week 1: Repeat one vegetable and bean meal you enjoy.", "Week 2: Switch one regular grain to a whole grain and use unsaturated oil in place of butter.", "Week 3: Add variety with suitable nuts and fish, then keep the meals you can afford and repeat." ] } }, "guides": [ { "title": "The Eatwell Guide", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/", "kind": "guide", "lang": "en" }, { "title": "Choose Heart Healthy Foods", "publisher": "NIH NHLBI", "url": "https://www.nhlbi.nih.gov/health/heart-healthy-living/healthy-foods", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "strength-training", "canonical_url": "https://healthy100.jock.pl/strength-training/", "rank": 6, "title": "Train your major muscles twice weekly", "summary": "Stronger muscles help preserve everyday function as you age.", "why": "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.", "how": [ "Use weights, resistance bands or your body weight.", "Include movements for legs, hips, back, abdomen, chest, shoulders and arms.", "Choose resistance that makes the last repetitions challenging while you keep control.", "Start gradually and increase resistance when the current level becomes easy." ], "category": "Strength", "domain": "sleep-movement", "effort": "medium", "evidence": { "grade": "A", "basis": "CDC activity guideline and NHS strength guidance reviewed in 2026" }, "impact": { "score": 86, "headline_stat": "Muscle strengthening on at least 2 days per week", "stat_source": 0 }, "effect": { "kind": "guideline_amount", "value": 2, "unit": "days/week", "outcome": "recommended minimum frequency of major muscle strengthening", "comparison": "adult weekly activity guidance", "stat_source": 0, "bound": "at_least" }, "sources": [ { "title": "Adult Activity: An Overview", "publisher": "CDC", "year": 2023, "url": "https://www.cdc.gov/physical-activity-basics/guidelines/adults.html", "tier": 1 }, { "title": "How to improve your strength and flexibility", "publisher": "NHS", "year": 2026, "url": "https://www.nhs.uk/live-well/exercise/how-to-improve-strength-flexibility/", "tier": 1 }, { "title": "Physical activity guidelines for older adults", "publisher": "NHS", "year": 2024, "url": "https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-older-adults/", "tier": 1 } ], "caution": "Ask a physiotherapist for adaptations if pain, injury or a health condition limits your movement.", "practice": { "examples": [ "Use a wall press-up as a beginner option if you can stand comfortably and it suits your joints.", "A solid chair without wheels can support sit-to-stand practice when that movement is suitable for you.", "You can use light water bottles for seated arm curls once you know the movement suits you." ], "pitfalls": [ "Doing only arm exercises misses major muscles, so include suitable work for your legs, hips, back, abdomen, chest and shoulders.", "Rushing repetitions makes control harder, so start slowly and increase difficulty gradually." ], "do": { "5m": "Read the NHS strength routine and identify a stable chair or wall you could use; if pain or limited mobility makes a move uncertain, note it for a physiotherapist.", "15m": "Try three NHS beginner moves slowly: sit-to-stand from a stable chair, calf raises holding it, wall press-ups. Stop if it hurts.", "30m": "Do the full NHS strength routine slowly with rests between moves, then put your second session of the week in your calendar.", "plan": { "title": "Start strength work with control", "steps": [ "Stage 1: Choose suitable exercises and stable supports; ask a physiotherapist about pain, injury or movement limitations.", "Stage 2: Learn the technique with a manageable amount of effort and rest when you need to.", "Stage 3: Establish two sessions each week covering the major muscle groups.", "Stage 4: Increase repetitions or resistance gradually when you can keep good control." ] } }, "guides": [ { "title": "Strength exercises", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/exercise/strength-exercises/", "kind": "guide", "lang": "en" }, { "title": "How to improve your strength and flexibility", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/exercise/how-to-improve-strength-flexibility/", "kind": "guide", "lang": "en" } ] }, "personalization": { "applies": {}, "boosts": [ { "when": { "age_min": 65 }, "delta": 12, "reason": "Older adult guidelines include regular strength work" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "mind-mental-health-help", "canonical_url": "https://healthy100.jock.pl/mind-mental-health-help/", "rank": 7, "title": "Get help early for depression or anxiety", "summary": "Treatment for depression and anxiety works, yet most people who need it never receive any.", "why": "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.", "how": [ "Write down what has changed in your mood, sleep, interest and daily functioning, and how long it has been going on.", "Book a primary care or mental health appointment and take those notes with you.", "Ask for the therapy that fits: cognitive behavioural therapy for depression or anxiety, exposure and response prevention for obsessive compulsive symptoms, trauma focused CBT or EMDR after trauma.", "Agree when progress will be reviewed, and never stop medication on your own.", "Once you feel better, note your early warning signs and agree with your clinician what continued treatment keeps you well." ], "category": "Mental health", "domain": "mind-social", "effort": "medium", "evidence": { "grade": "A", "basis": "WHO 2026 fact sheet plus NICE NG222, NG116 and NIMH treatment guidance" }, "impact": { "score": 84, "headline_stat": "Only about 1 in 4 people with anxiety disorders receives treatment", "stat_source": 0 }, "sources": [ { "title": "Anxiety disorders", "publisher": "WHO", "year": 2026, "url": "https://www.who.int/news-room/fact-sheets/detail/anxiety-disorders", "tier": 1 }, { "title": "Depression in adults: treatment and management, NG222", "publisher": "NICE", "year": 2022, "url": "https://www.nice.org.uk/guidance/ng222/chapter/Recommendations", "tier": 1 }, { "title": "Post-traumatic stress disorder, NG116", "publisher": "NICE", "year": 2018, "url": "https://www.nice.org.uk/guidance/ng116/chapter/recommendations", "tier": 1 }, { "title": "Obsessive-Compulsive Disorder: When Unwanted Thoughts or Repetitive Behaviors Take Over", "publisher": "NIH NIMH", "year": 2023, "url": "https://www.nimh.nih.gov/health/publications/obsessive-compulsive-disorder-when-unwanted-thoughts-or-repetitive-behaviors-take-over", "tier": 1 } ], "caution": "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.", "practice": { "examples": [ "Tell your clinician: \"I have stopped enjoying meals with friends, and getting to work has been hard for three weeks.\"", "Ask a trusted person to come to your appointment and help you remember the next steps." ], "pitfalls": [ "Waiting until you can explain everything can delay help: bring one concrete example and let the clinician help you fill in the rest.", "If you cannot keep yourself safe, contact local emergency or crisis services now instead of waiting for a routine appointment." ], "do": { "1m": "Rehearse one sentence for an appointment: what has changed, when it started and one everyday task it now makes harder.", "5m": "Request an appointment for your mood or anxiety through your usual health service; mention if symptoms are worsening.", "15m": "Prepare a short symptom timeline, your medicines and supplements, and two questions about treatment choices and follow-up.", "plan": { "title": "From first contact to follow-up", "steps": [ "Request help now if symptoms disrupt your life; you do not need to diagnose yourself first.", "At the appointment, share your notes and ask which treatment fits your symptoms and preferences.", "Agree a review date and whom to contact if you worsen; discuss any medication changes with the prescriber." ] } }, "guides": [ { "title": "Tips for talking with a health care provider about your mental health", "publisher": "NIH NIMH", "url": "https://www.nimh.nih.gov/health/publications/tips-for-talking-with-your-health-care-provider", "kind": "guide", "lang": "en" } ] }, "local": { "UA": { "note": "In Ukraine, the Public Health Center says help is available from family doctors trained in the WHO mhGAP programme and at mental health centres listed on the NSZU e-map under service package 72. The free line 0 800 210 160 (Людина в біді) runs 24/7.", "source": { "title": "Всесвітній день запобігання самогубствам: де отримати допомогу", "publisher": "Центр громадського здоров’я МОЗ України", "url": "https://phc.org.ua/news/vsesvitniy-den-zapobigannya-samogubstvam-de-otrimati-dopomogu", "year": 2026 }, "checked": "2026-09-28" } }, "personalization": { "boosts": [ { "when": { "sex": "female" }, "delta": 5, "reason": "WHO: more women are affected by anxiety disorders than men" }, { "when": { "age_max": 30 }, "delta": 8, "reason": "Anxiety often starts in childhood or adolescence, so early help matters" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "reduce-salt", "canonical_url": "https://healthy100.jock.pl/reduce-salt/", "rank": 8, "title": "Use less salt across the day", "summary": "Lower sodium intake helps lower blood pressure and cardiovascular risk.", "why": "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.", "how": [ "Compare salt or sodium labels on similar foods.", "Use herbs, spices, garlic or lemon to flavor meals.", "Choose lower salt stock, sauces and canned foods.", "Taste food before adding salt and reduce added salt gradually." ], "category": "Salt", "domain": "food-substances", "effort": "medium", "evidence": { "grade": "A", "basis": "WHO sodium reduction guidance and NIH dietary recommendations" }, "impact": { "score": 84, "headline_stat": "Less than 5 g of salt daily from all sources", "stat_source": 0 }, "effect": { "kind": "guideline_amount", "value": 5, "unit": "g/day", "outcome": "adult total salt intake, stay below this amount", "comparison": "WHO guidance, including salt already in food", "stat_source": 0, "bound": "at_most" }, "sources": [ { "title": "Sodium reduction", "publisher": "WHO", "year": 2026, "url": "https://www.who.int/news-room/fact-sheets/detail/sodium-reduction", "tier": 1 }, { "title": "Heart Healthy Living: Choose Heart Healthy Foods", "publisher": "NIH NHLBI", "year": 2025, "url": "https://www.nhlbi.nih.gov/health/heart-healthy-living/healthy-foods", "tier": 1 }, { "title": "Healthy diet", "publisher": "WHO", "year": 2026, "url": "https://www.who.int/news-room/fact-sheets/detail/healthy-diet", "tier": 1 } ], "caution": "Potassium based salt substitutes need clinical advice if you have kidney disease or take medicines that raise potassium.", "practice": { "examples": [ "Flavor vegetables with garlic and lemon instead of a salty stock cube.", "Choose canned beans in water instead of brine.", "Compare two sauces and choose the one with less salt per 100 g." ], "pitfalls": [ "Do not count only salt you add: check bread, sauces and ready meals too.", "Do not automatically use potassium salt substitutes: ask a clinician first if you have kidney disease or take relevant medicines." ], "do": { "1m": "Name the salty sauce you use most and pick its replacement for your next meal: lemon, garlic, pepper or herbs.", "5m": "Compare the salt content of two similar foods per 100 g, using packets or online labels; choose the lower salt option.", "15m": "Check your usual bread, sauce and stock labels. Put one lower salt replacement on your next shopping list.", "30m": "Prepare a familiar meal with herbs, garlic or lemon in place of some salty sauce; taste before adding salt.", "plan": { "title": "Reduce salt without losing flavor", "steps": [ "Week 1: Replace one frequently used sauce or stock with a lower salt version.", "Week 2: Taste meals before salting and try a herb or spice you like.", "Week 3: Check another staple, then keep the changes that work." ] } }, "guides": [ { "title": "Salt in your diet", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/eat-well/food-types/salt-in-your-diet/", "kind": "guide", "lang": "en" }, { "title": "Food labels", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/how-to-read-food-labels/", "kind": "guide", "lang": "en" } ] }, "local": { "DE": { "note": "In Germany, the German Nutrition Society (DGE) gives an orientation value of up to 6 g of salt a day, about one teaspoon.", "source": { "title": "FAQ Speisesalz", "publisher": "Deutsche Gesellschaft für Ernährung", "url": "https://www.dge.de/gesunde-ernaehrung/faq/speisesalz/", "year": 2023 }, "checked": "2026-09-28" }, "NL": { "note": "In the Netherlands, the Health Council advises adults to eat no more than 6 g of salt a day.", "source": { "title": "Zout en natrium", "publisher": "Voedingscentrum", "url": "https://www.voedingscentrum.nl/encyclopedie/zout-en-natrium.aspx", "year": 2026 }, "checked": "2026-09-28" } }, "personalization": { "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "sleep-duration", "canonical_url": "https://healthy100.jock.pl/sleep-duration/", "rank": 9, "title": "Make room for enough sleep", "summary": "Enough sleep supports attention, metabolism and heart health.", "why": "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.", "how": [ "Work backward from your waking time to reserve enough time for sleep.", "Move optional late activities earlier when they repeatedly cut sleep short.", "Notice both sleep duration and how rested you feel during the day." ], "category": "Sleep", "domain": "sleep-movement", "effort": "medium", "evidence": { "grade": "A", "basis": "Adult sleep duration consensus summarized by CDC and NHS" }, "impact": { "score": 84, "headline_stat": "At least 7 hours daily for adults aged 18 to 60", "stat_source": 0 }, "effect": { "kind": "guideline_amount", "value": 7, "unit": "hours/day", "outcome": "recommended minimum sleep for adults aged 18 to 60", "comparison": "CDC recommendation for this adult age group", "stat_source": 0, "bound": "at_least" }, "sources": [ { "title": "About Sleep", "publisher": "CDC", "year": 2024, "url": "https://www.cdc.gov/sleep/about/", "tier": 1 }, { "title": "Insomnia", "publisher": "NHS", "year": 2024, "url": "https://www.nhs.uk/conditions/insomnia/", "tier": 1 } ], "caution": "Talk to a clinician about persistent daytime sleepiness or difficulty sleeping despite enough opportunity.", "practice": { "examples": [ "If you wake at 7 am, protect an evening window that leaves enough time for sleep, not just seven hours in bed.", "Move an optional late chore earlier if it repeatedly delays your bedtime." ], "pitfalls": [ "Counting time in bed as time asleep can hide a shortfall, so allow for settling and waking.", "Persistently feeling sleepy despite enough sleep needs attention, so tell a clinician rather than just adding more time in bed." ], "do": { "1m": "Work back from tomorrow's wake time and choose when to finish optional evening tasks so you leave enough time for sleep.", "5m": "Review last night: estimate when you slept, when you woke and how alert you felt today; identify one evening task you can move earlier.", "15m": "Review the next few evenings and move or shorten optional commitments that crowd out sleep; keep a simple note of sleep and daytime tiredness.", "30m": "Use half an hour before your intended bedtime for quiet reading or another restful activity, with screens put away; go to bed when sleepy.", "plan": { "title": "Protect your sleep opportunity", "steps": [ "Stage 1: Check the CDC sleep range for your age and plan enough time for sleep around necessary commitments.", "Stage 2: Move one recurring late activity earlier and keep a short sleep diary.", "Stage 3: Review how rested you feel; seek help for persistent sleepiness or difficulty sleeping despite enough opportunity." ] } }, "guides": [ { "title": "About Sleep: habits and sleep diary", "publisher": "CDC", "url": "https://www.cdc.gov/sleep/about/", "kind": "guide", "lang": "en" }, { "title": "Sleep problems", "publisher": "NHS Every Mind Matters", "url": "https://www.nhs.uk/every-mind-matters/mental-health-issues/sleep/", "kind": "guide", "lang": "en" }, { "title": "Insomnia", "publisher": "NHS", "url": "https://www.nhs.uk/conditions/insomnia/", "kind": "guide", "lang": "en" } ] }, "personalization": { "applies": {}, "boosts": [ { "when": { "sleep_max": 6.9 }, "delta": 22, "reason": "Your reported sleep is below the adult minimum" }, { "when": { "sleep_min": 7, "sleep_max": 8 }, "delta": -25, "reason": "You already sleep within the recommended range for adults" }, { "when": { "sleep_min": 8.1, "sleep_max": 9, "age_max": 64 }, "delta": -25, "reason": "You already sleep within the 7 to 9 hour range" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "travel-safely-by-car", "canonical_url": "https://healthy100.jock.pl/travel-safely-by-car/", "rank": 10, "title": "Buckle up and drive attentively", "summary": "Seat belts, full attention and unimpaired driving reduce the risk of a fatal or disabling crash.", "why": "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.", "how": [ "Wear a correctly positioned seat belt on every trip, including in taxis and rear seats, and secure children in a restraint suitable for their size and age.", "Set navigation before moving and put the phone out of reach.", "Arrange an unimpaired driver or another way home if alcohol, other substances or medicines affect your driving.", "Keep within speed limits and slow further when conditions require it.", "On a bike or motorbike, wear a correctly fitted certified helmet and fasten the straps every time." ], "category": "Road safety", "domain": "prevention-environment", "effort": "low", "evidence": { "grade": "A", "basis": "WHO synthesis of road safety evidence and CDC distracted driving guidance" }, "impact": { "score": 84, "headline_stat": "Seat belts can reduce death risk among vehicle occupants by up to 50%", "stat_source": 0 }, "sources": [ { "title": "Road traffic injuries", "publisher": "WHO", "year": 2026, "url": "https://www.who.int/news-room/fact-sheets/detail/road-traffic-injuries", "tier": 1 }, { "title": "Distracted Driving", "publisher": "CDC", "year": 2026, "url": "https://www.cdc.gov/distracted-driving/about/index.html", "tier": 1 } ], "caution": "Ask a pharmacist whether a medicine impairs driving, and avoid driving while affected.", "practice": { "examples": [ "In a taxi, fasten your rear seat belt before the car moves.", "Set your route while parked and let a passenger handle messages.", "Arrange a sober driver or another way home before drinking." ], "pitfalls": [ "A shoulder strap under your arm offers poor protection, so keep it across your chest.", "A short journey still needs a belt, so buckle up on every trip." ], "do": { "1m": "Learn the belt check: lap strap low across your hips, shoulder strap across your chest, never under your arm or behind your back.", "5m": "Before your next trip, while parked, set navigation, put your phone away and check that everyone is properly restrained.", "15m": "Read the seat belt guide and check belt fit in your parked car; if it does not fit, ask the vehicle manufacturer about suitable options.", "plan": { "title": "A safer routine for every journey", "steps": [ "Before leaving, choose an unimpaired driver and set the route.", "Before moving, check everyone is buckled and children have suitable restraints.", "During the trip, keep your attention on driving; leave calls and messages until you stop or arrive, or let a passenger handle them." ] } }, "guides": [ { "title": "Seat Belt Safety: Buckle Up America", "publisher": "NHTSA", "url": "https://www.nhtsa.gov/vehicle-safety/seat-belts", "kind": "guide", "lang": "en" }, { "title": "What You Can Do to Prevent Distracted Driving", "publisher": "CDC", "url": "https://www.cdc.gov/distracted-driving/safety/index.html", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [ { "when": { "drives": true }, "delta": 15, "reason": "Seat belts, full attention and sober driving all cut crash risk" }, { "when": { "kids_at_home": true }, "delta": 5, "reason": "Children need restraints suited to their size and age" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "check-cholesterol-risk", "canonical_url": "https://healthy100.jock.pl/check-cholesterol-risk/", "rank": 11, "title": "Check cholesterol and heart risk", "summary": "A cholesterol result is useful when it leads to a plan based on your overall risk of heart attack and stroke.", "why": "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.", "how": [ "Ask whether a cholesterol blood test is due and agree on repeat testing based on your risk.", "Bring your blood pressure results and family history of early heart disease to the review.", "Review overall cardiovascular risk using a local clinical tool, and ask about the once in adulthood Lp(a) test in the 2026 ACC/AHA guidance.", "If treatment is recommended, discuss likely absolute benefit, side effects and follow-up." ], "category": "Heart health", "domain": "prevention-environment", "effort": "low", "evidence": { "grade": "A", "basis": "USPSTF 2022 review of 22 statin trials versus placebo or no statin, plus 2026 ACC/AHA guidance" }, "impact": { "score": 83, "headline_stat": "About 28% fewer cardiovascular events with statins in adults at increased risk", "stat_source": 2 }, "effect": { "kind": "relative_change", "value": -28, "unit": "%", "outcome": "cardiovascular events in adults at increased risk", "comparison": "Statin treatment versus placebo or no statin; not the effect of testing", "stat_source": 2 }, "sources": [ { "title": "ACC/AHA Issue Updated Guideline for Managing Lipids, Cholesterol", "publisher": "American College of Cardiology, press release on the 2026 ACC/AHA guideline", "year": 2026, "url": "https://www.acc.org/About-ACC/Press-Releases/2026/03/13/18/01/ACCAHA-Issue-Updated-Guideline-for-Managing-Lipids-Cholesterol", "tier": 1 }, { "title": "Statin Use for the Primary Prevention of Cardiovascular Disease in Adults: Preventive Medication", "publisher": "USPSTF", "year": 2022, "url": "https://www.uspreventiveservicestaskforce.org/uspstf/recommendation/statin-use-in-adults-preventive-medication", "tier": 1 }, { "title": "Evidence Summary: Statin Use for the Primary Prevention of Cardiovascular Disease in Adults", "publisher": "USPSTF", "year": 2022, "url": "https://www.uspreventiveservicestaskforce.org/uspstf/document/final-evidence-summary/statin-use-in-adults-preventive-medication", "tier": 1 } ], "caution": "A cholesterol test does not automatically mean you need medicine. Pregnancy, very high cholesterol and established heart disease need individualized care.", "practice": { "examples": [ "Tell your clinician if a parent or sibling had heart disease unusually young.", "At a cholesterol review, ask what your result means alongside blood pressure and smoking history." ], "pitfalls": [ "A cholesterol number alone cannot decide treatment, so ask about your overall heart risk.", "Most people do not need to fast for a cholesterol test, so follow the instructions you are given rather than skipping meals." ], "do": { "1m": "Recall any close relative with early heart disease and their approximate age; this is useful at your cholesterol review.", "5m": "Ask your clinic whether a cholesterol test is due and how to arrange it.", "15m": "Gather your last cholesterol and blood pressure results; list medicines and any family history of early heart disease for the review.", "plan": { "title": "Make the result useful", "steps": [ "Ask whether testing is appropriate and get preparation instructions.", "Have the agreed test and find out how you will receive the result.", "Review overall risk and ask about the absolute benefit and possible harms of any proposed treatment.", "Agree when to review the plan and repeat testing." ] } }, "guides": [ { "title": "High cholesterol: getting tested", "publisher": "NHS", "url": "https://www.nhs.uk/conditions/high-cholesterol/getting-tested/", "kind": "guide", "lang": "en" } ] }, "local": { "CZ": { "note": "In Czechia, the GP preventive check tests blood lipids at 25, every 4 years from 30 and every 2 years from 40. Lp(a) is tested once in life, and once more for women after menopause.", "source": { "title": "Všeobecné preventivní prohlídky dospělých", "publisher": "Národní zdravotnický informační portál (NZIP)", "url": "https://www.nzip.cz/clanek/441-vseobecne-preventivni-prohlidky-dospelych", "year": 2026 }, "checked": "2026-09-28" }, "DE": { "note": "In Germany, statutory insurance covers a Gesundheits-Check-up once between 18 and 34 and every 3 years from 35. It includes a blood lipid test, which at 18 to 34 is only done if you have risk factors.", "source": { "title": "Gesundheits-Check-up für Erwachsene", "publisher": "Bundesministerium für Gesundheit, gesund.bund.de", "url": "https://gesund.bund.de/gesundheits-check-up-fuer-erwachsene", "year": 2025 }, "checked": "2026-09-28" }, "PL": { "note": "In Poland, the free Moje Zdrowie programme includes a lipid profile, plus a one-time Lp(a) test at ages 20 to 40. It is available every 5 years at 20 to 49 and every 3 years from 50; start with the questionnaire in IKP, mojeIKP or at your POZ.", "source": { "title": "Program Moje Zdrowie", "publisher": "Pacjent.gov.pl", "url": "https://pacjent.gov.pl/program-moje-zdrowie/", "year": 2026 }, "checked": "2026-09-28" }, "UA": { "note": "In Ukraine, people aged 40 and over can get a free cardiovascular risk check in one visit under the national Health Screening 40+ programme. The Public Health Center says a lipid profile measures total cholesterol, LDL, HDL and triglycerides, and results should be read with a doctor.", "source": { "title": "Чому важливо перевіряти здоров’я серця, навіть якщо нічого не болить", "publisher": "Центр громадського здоров’я МОЗ України", "url": "https://phc.org.ua/news/chomu-vazhlivo-pereviryati-zdorovya-sercya-navit-yakscho-nichogo-ne-bolit", "year": 2026 }, "checked": "2026-09-28" } }, "personalization": { "boosts": [ { "when": { "age_min": 40, "age_max": 75 }, "delta": 10, "reason": "USPSTF statin decisions focus on adults aged 40 to 75 with risk factors" }, { "when": { "smoker": [ "current" ] }, "delta": 7, "reason": "Smoking is a cardiovascular risk factor in statin decisions" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "fruit-vegetables", "canonical_url": "https://healthy100.jock.pl/fruit-vegetables/", "rank": 12, "title": "Eat more vegetables and whole fruit", "summary": "A varied daily supply of produce provides fiber and nutrients that support long term health.", "why": "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.", "how": [ "Add vegetables to both lunch and dinner.", "Keep whole fruit ready for a snack or dessert.", "Use frozen or canned produce without added sugar or excess salt when it is easier.", "Aim for variety; potatoes do not count toward the NHS fruit and vegetable target." ], "category": "Plant foods", "domain": "food-substances", "effort": "low", "evidence": { "grade": "A", "basis": "WHO 2026 dietary guidance and current NHS portion guidance" }, "impact": { "score": 82, "headline_stat": "At least 400 g of fruit and vegetables daily", "stat_source": 0 }, "effect": { "kind": "guideline_amount", "value": 400, "unit": "g/day", "outcome": "adult fruit and vegetable intake, at least this amount", "comparison": "WHO daily minimum", "stat_source": 0, "bound": "at_least" }, "sources": [ { "title": "Healthy diet", "publisher": "WHO", "year": 2026, "url": "https://www.who.int/news-room/fact-sheets/detail/healthy-diet", "tier": 1 }, { "title": "5 A Day: what counts?", "publisher": "NHS", "year": 2026, "url": "https://www.nhs.uk/live-well/eat-well/5-a-day/5-a-day-what-counts/", "tier": 1 } ], "practice": { "examples": [ "Add 80 g of cooked frozen peas to your dinner.", "Choose an apple or pear for your usual afternoon snack.", "Stir canned tomatoes and vegetables into a pasta sauce." ], "pitfalls": [ "Do not count potatoes as one of your five: keep them as your starch and add another vegetable.", "Do not use several juices to reach five portions: juice and smoothies together count only once, up to 150 ml daily." ], "do": { "1m": "Think through today's meals. Name the next meal missing vegetables, then choose one vegetable to add.", "5m": "Wash fruit or vegetables you already have and put a portion ready for your next snack or meal, following any prescribed diet.", "15m": "Prepare an extra vegetable side for lunch or dinner, using fresh, frozen or canned produce without added salt or sugar.", "30m": "Plan vegetables for three dinners and fruit for snacks; choose frozen or canned options where they save time or waste.", "plan": { "title": "Add variety gradually", "steps": [ "Week 1: Add one portion each day where you usually miss fruit or vegetables.", "Week 2: Add a different color or type to another meal.", "Week 3: Review your usual day and work toward five varied portions, using foods you enjoy." ] } }, "guides": [ { "title": "5 A Day: what counts?", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/eat-well/5-a-day/5-a-day-what-counts/", "kind": "guide", "lang": "en" } ] }, "local": { "NL": { "note": "In the Netherlands, the Voedingscentrum advises at least 250 g of vegetables and 200 g of fruit a day.", "source": { "title": "Fruit", "publisher": "Voedingscentrum", "url": "https://www.voedingscentrum.nl/encyclopedie/fruit.aspx", "year": 2026 }, "checked": "2026-09-28" } }, "personalization": { "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "dietary-fiber", "canonical_url": "https://healthy100.jock.pl/dietary-fiber/", "rank": 13, "title": "Build up your daily fiber", "summary": "Fiber supports bowel regularity and is linked to lower risks of several chronic diseases.", "why": "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.", "how": [ "Check labels to learn which everyday foods provide fiber.", "Add beans, vegetables, fruit and nuts across the day.", "Keep edible skins on potatoes and fruit after washing.", "Increase fiber gradually and drink enough fluid." ], "category": "Plant foods", "domain": "food-substances", "effort": "medium", "evidence": { "grade": "A", "basis": "National dietary guidance plus a 2019 synthesis of 185 prospective studies and 58 clinical trials" }, "impact": { "score": 81, "headline_stat": "Aim for 30 g of fiber daily", "stat_source": 0 }, "effect": { "kind": "guideline_amount", "value": 30, "unit": "g/day", "outcome": "adult dietary fiber intake target", "comparison": "NHS adult daily guidance", "stat_source": 0, "bound": "at_least" }, "sources": [ { "title": "How to get more fibre into your diet", "publisher": "NHS", "year": 2026, "url": "https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/", "tier": 1 }, { "title": "Carbohydrate quality and human health: a series of systematic reviews and meta analyses", "publisher": "The Lancet", "year": 2019, "url": "https://pubmed.ncbi.nlm.nih.gov/30638909", "tier": 2 } ], "caution": "If you have a bowel narrowing or have been prescribed a low fiber diet, ask your clinician before increasing fiber.", "practice": { "examples": [ "Keep washed potato skins on when you cook them.", "Add cooked lentils to a tomato pasta sauce.", "Choose porridge instead of a lower fiber breakfast cereal." ], "pitfalls": [ "Do not increase fiber sharply: add foods gradually and keep fluids within any prescribed allowance.", "Do not override a prescribed low fiber diet or bowel narrowing: ask your clinical team before increasing fiber." ], "do": { "1m": "Recall your last day's meals: where were the beans, whole grains, fruit or vegetables? Pick one missing source to discuss or add.", "5m": "Compare fiber per 100 g on two breads or cereals and choose a suitable higher fiber option; keep any prescribed low fiber diet.", "15m": "If you have no fiber restriction, plan tomorrow's meals with oats, a bean or lentil dish, vegetables and fruit; start with one change.", "30m": "Prepare a lentil and vegetable sauce for wholegrain pasta if those foods fit your diet; use cooked canned lentils for a quicker start.", "plan": { "title": "Build fiber comfortably", "steps": [ "Stage 1: If you have a bowel narrowing or prescribed low fiber diet, check with your clinician before changing intake.", "Stage 2: Add one higher fiber food to your usual meals and increase gradually as tolerated.", "Stage 3: Use labels to review a typical day's intake against the adult 30 g target, without overriding your clinical plan." ] } }, "guides": [ { "title": "How to get more fibre into your diet", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/", "kind": "guide", "lang": "en" }, { "title": "Eating a balanced diet", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/", "kind": "guide", "lang": "en" } ] }, "local": { "NL": { "note": "In the Netherlands, the advice is at least 24 g of fibre a day for women and at least 30 g for men; the exact amount depends on your energy needs.", "source": { "title": "Vezels", "publisher": "Voedingscentrum", "url": "https://www.voedingscentrum.nl/encyclopedie/vezels.aspx", "year": 2026 }, "checked": "2026-09-28" } }, "personalization": { "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "replace-sugary-drinks", "canonical_url": "https://healthy100.jock.pl/replace-sugary-drinks/", "rank": 14, "title": "Replace sugary drinks with water", "summary": "Replacing sweetened drinks reduces free sugar exposure and supports metabolic and dental health.", "why": "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.", "how": [ "Swap a routine soda, sweetened tea or energy drink for water.", "Order coffee or tea without sugar or syrup.", "Keep cold water or unsweetened sparkling water easy to reach.", "Check the whole container's label, since a bottle may hold several servings." ], "category": "Drinks", "domain": "food-substances", "effort": "low", "evidence": { "grade": "B", "basis": "2015 meta analysis of prospective cohorts, supported by CDC guidance updated in 2026" }, "impact": { "score": 79, "headline_stat": "Each extra daily sugary drink serving linked to 13% higher type 2 diabetes risk", "stat_source": 0 }, "effect": { "kind": "relative_change", "value": 13, "unit": "%", "outcome": "type 2 diabetes incidence, observational association", "comparison": "per additional daily sugary drink serving, adjusted for adiposity", "stat_source": 0 }, "sources": [ { "title": "Consumption of sugar sweetened beverages, artificially sweetened beverages, and fruit juice and incidence of type 2 diabetes", "publisher": "BMJ", "year": 2015, "url": "https://pubmed.ncbi.nlm.nih.gov/26199070", "tier": 2 }, { "title": "Rethink Your Drink", "publisher": "CDC", "year": 2026, "url": "https://www.cdc.gov/healthy-weight-growth/rethink-your-drink/", "tier": 1 } ], "practice": { "examples": [ "Order your usual coffee without flavored syrup.", "Use plain sparkling water in place of lunchtime soda.", "Keep chilled water available instead of stocking sweetened drinks." ], "pitfalls": [ "Do not assume sports drinks or sweetened coffee contain little sugar: check the label or menu.", "Do not compare different serving sizes: calculate sugar for the amount you actually drink." ], "do": { "1m": "Pick the sugary drink you have most often and choose its next replacement: tap water or plain sparkling water.", "5m": "Check the label of your usual drink, including servings per bottle; compare it with an unsweetened alternative.", "15m": "Set up tomorrow's drink swap: fill a clean water bottle, chill it if you like, and choose an order without syrup for your usual cafe.", "plan": { "title": "Change one drink habit", "steps": [ "Week 1: Replace one routine sugary drink with water; keep any prescribed fluid allowance.", "Week 2: Check sweetened coffees, teas and energy drinks for another easy swap.", "Week 3: Review which replacements you liked and make those your usual choices." ] } }, "guides": [ { "title": "Rethink Your Drink", "publisher": "CDC", "url": "https://www.cdc.gov/healthy-weight-growth/rethink-your-drink/", "kind": "guide", "lang": "en" }, { "title": "Food labels", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/how-to-read-food-labels/", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "screen-colorectal-cancer", "canonical_url": "https://healthy100.jock.pl/screen-colorectal-cancer/", "rank": 15, "title": "Complete bowel cancer screening", "summary": "Regular screening can find bowel cancer earlier and remove some growths before they become cancer.", "why": "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.", "how": [ "Check your national programme: the EU recommends FIT screening at ages 50 to 74, and US guidance starts at 45.", "Choose a recommended test you can complete, such as yearly FIT or colonoscopy every 10 years in the US.", "Return the stool sample promptly or complete the preparation for your booked procedure.", "Arrange the recommended follow-up after any abnormal result and record the next due date." ], "category": "Cancer screening", "domain": "prevention-environment", "effort": "medium", "evidence": { "grade": "A", "basis": "USPSTF recommendation drawing on randomized screening trials, cohorts and modeling" }, "impact": { "score": 78, "headline_stat": "Begin average risk screening at age 45", "stat_source": 0 }, "effect": { "kind": "guideline_amount", "value": 45, "unit": "years of age", "outcome": "US starting age for average risk bowel cancer screening", "comparison": "USPSTF recommendation; local screening ages differ", "stat_source": 0, "bound": "from" }, "sources": [ { "title": "Colorectal Cancer: Screening", "publisher": "USPSTF", "year": 2021, "url": "https://www.uspreventiveservicestaskforce.org/uspstf/recommendation/colorectal-cancer-screening", "tier": 1 }, { "title": "Screening Tests to Detect Colorectal Cancer and Polyps", "publisher": "NIH NCI", "year": 2024, "url": "https://www.cancer.gov/types/colorectal/screening-fact-sheet", "tier": 1 }, { "title": "Council Recommendation on a new EU approach on cancer screening", "publisher": "Council of the European Union", "year": 2022, "url": "https://data.consilium.europa.eu/doc/document/ST-14770-2022-INIT/en/pdf", "tier": 1 } ], "caution": "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.", "practice": { "examples": [ "If your screening kit has not arrived, contact the programme to check your address and eligibility.", "For an NHS FIT kit, keep the sample out of toilet water and post it promptly using the supplied envelope." ], "pitfalls": [ "A positive stool test does not finish screening, so arrange the recommended follow-up.", "Bleeding or persistent bowel changes need assessment, so contact a clinician rather than waiting for a screening invitation." ], "do": { "5m": "Check your local screening programme or invitation for your due date; if overdue, request a kit or appointment.", "15m": "If you already have a FIT kit, read its instructions, check the return arrangements and prepare what you need for your next bowel movement.", "plan": { "title": "Complete the screening pathway", "steps": [ "Confirm your eligibility and discuss family history or previous polyps with your clinician.", "Choose an offered test you can complete and follow its own preparation instructions.", "Return your sample promptly or attend your booked procedure.", "Read the result, complete any recommended follow-up and record your next due date." ] }, "1m": "Look up your country's bowel screening ages (45 to 75 in the US, 50 to 74 in England) and check whether you are in range." }, "guides": [ { "title": "Bowel cancer screening", "publisher": "NHS", "url": "https://www.nhs.uk/tests-and-treatments/bowel-cancer-screening/", "kind": "guide", "lang": "en" }, { "title": "Screening for Colorectal Cancer", "publisher": "CDC", "url": "https://www.cdc.gov/colorectal-cancer/screening/index.html", "kind": "guide", "lang": "en" } ] }, "local": { "BE": { "note": "In Belgium (Flanders), people get a free stool test every two years from the year they turn 50 through the year they turn 74. To order a new test, call the free number 0800 60 160.", "source": { "title": "Bevolkingsonderzoek dikkedarmkanker", "publisher": "Centrum voor Kankeropsporing, Bevolkingsonderzoek Vlaanderen", "url": "https://dikkedarmkanker.bevolkingsonderzoek.be/nl", "year": 2026 }, "checked": "2026-09-28" }, "CZ": { "note": "In Czechia, people aged 45 to 74 can choose a stool test (TOKS) every 2 years or a screening colonoscopy every 10 years. Ask your GP or gynaecologist.", "source": { "title": "Rakovina tlustého střeva a konečníku: screeningový program", "publisher": "Národní zdravotnický informační portál (NZIP)", "url": "https://www.nzip.cz/clanek/325-rakovina-tlusteho-streva-a-konecniku-screeningovy-program", "year": 2026 }, "checked": "2026-09-28" }, "DE": { "note": "In Germany, statutory health insurance covers bowel cancer screening from age 50: either two colonoscopies 10 years apart or a stool test every 2 years. Insurers send invitations at 50, 55, 60 and 65, but you can use the screening without one.", "source": { "title": "Programm zur Früherkennung von Darmkrebs", "publisher": "Gemeinsamer Bundesausschuss", "url": "https://www.g-ba.de/themen/methodenbewertung/erwachsene/krebsfrueherkennung/darmkrebs-screening/", "year": 2026 }, "checked": "2026-09-28" }, "ES": { "note": "In Spain, Order SND/356/2026 extends the national bowel cancer screening programme to women and men aged 50 to 74, using a faecal occult blood test every 2 years. Regions have five years to start the change and ten years to approach full coverage of people aged 70 to 74.", "source": { "title": "Ministerio de Sanidad - Profesionales - INFORMACIÓN GENERAL - CRIBADO CANCER - CANCER COLORRECTAL", "publisher": "Ministerio de Sanidad", "url": "https://www.sanidad.gob.es/areas/promocionPrevencion/cribado/cribadoCancer/cancerColon/infoGeneral.htm", "year": 2026 }, "checked": "2026-09-28" }, "NL": { "note": "In the Netherlands, people aged 55 to 75 are sent a free home stool test every 2 years. The first invitation comes within a year of turning 55.", "source": { "title": "Bevolkingsonderzoek darmkanker: uw uitnodiging", "publisher": "Bevolkingsonderzoek Nederland", "url": "https://www.bevolkingsonderzoeknederland.nl/darmkanker/de-uitnodiging/", "year": 2026 }, "checked": "2026-09-28" }, "PL": { "note": "In Poland, the screening programme offers colonoscopy at ages 50 to 65, or 40 to 49 if a first-degree relative had colorectal cancer. You qualify if you have had no colonoscopy in the last 10 years and no suggestive symptoms. No referral is needed.", "source": { "title": "Metody zapobiegania | Jelito grube", "publisher": "Narodowy Portal Onkologiczny", "url": "https://onkologia.pacjent.gov.pl/pl/kompendium-chorob-nowotworowych/jelito-grube/metody-zapobiegania", "year": 2025 }, "checked": "2026-09-28" }, "UA": { "note": "In Ukraine, population bowel cancer screening covers ages 50 to 75: the primary care doctor refers you for a faecal occult blood test or FIT every 2 years. People with risk factors are tested every year, and a positive result leads to a colonoscopy referral.", "source": { "title": "Порядок скринінгу і ранньої діагностики колоректального раку та моніторингу стану здоров'я пацієнтів з груп ризику", "publisher": "Ministry of Health of Ukraine, Order No. 1368 (official text on zakon.rada.gov.ua)", "url": "https://zakon.rada.gov.ua/laws/show/z1275-24", "year": 2024 }, "checked": "2026-09-28" } }, "personalization": { "boosts": [ { "when": { "age_min": 45, "age_max": 75 }, "delta": 18, "reason": "USPSTF recommends routine screening at ages 45 to 75" }, { "when": { "region": [ "europe" ], "age_min": 50, "age_max": 74 }, "delta": 8, "reason": "EU recommends FIT screening at ages 50 to 74" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "whole-grains", "canonical_url": "https://healthy100.jock.pl/whole-grains/", "rank": 16, "title": "Choose whole grains more often", "summary": "Replacing refined grains adds fiber and is associated with better cardiovascular health.", "why": "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.", "how": [ "Try oats or a cereal made mainly from whole grains.", "Swap some white bread, rice or pasta for whole grain versions.", "Look for whole wheat or another whole grain near the start of the ingredient list.", "Make the switch gradually if you prefer a mix of textures." ], "category": "Plant foods", "domain": "food-substances", "effort": "low", "evidence": { "grade": "B", "basis": "2016 meta analysis of 14 prospective studies with 786,076 participants" }, "impact": { "score": 78, "headline_stat": "Highest versus lowest whole grain intake linked to 16% lower mortality", "stat_source": 0 }, "effect": { "kind": "relative_change", "value": -16, "unit": "%", "outcome": "all-cause mortality, observational association", "comparison": "highest versus lowest whole grain intake", "stat_source": 0 }, "sources": [ { "title": "Whole Grain Intake and Mortality From All Causes, Cardiovascular Disease, and Cancer", "publisher": "Circulation", "year": 2016, "url": "https://pubmed.ncbi.nlm.nih.gov/27297341", "tier": 2 }, { "title": "Choosing Healthy Carbs", "publisher": "CDC", "year": 2024, "url": "https://www.cdc.gov/diabetes/healthy-eating/choosing-healthy-carbs.html", "tier": 1 } ], "caution": "With coeliac disease, choose gluten free whole grains such as brown rice and certified gluten free oats.", "practice": { "examples": [ "Use half white and half wholewheat pasta while getting used to the texture.", "Have plain oats instead of a sugary breakfast cereal.", "Try brown rice in your usual rice dish." ], "pitfalls": [ "Do not rely on brown color or 'multigrain': check that a whole grain appears near the start of the ingredients.", "With coeliac disease, do not use ordinary wheat or oats: choose brown rice or certified gluten free oats." ], "do": { "1m": "Choose one staple you eat often and its swap: white bread to wholemeal, white rice to brown, or sugary cereal to oats.", "5m": "Compare two bread or cereal ingredient lists for whole grains near the start; check gluten labeling if you have coeliac disease.", "15m": "Prepare a wholegrain breakfast you can repeat, such as plain oats with milk or a suitable fortified alternative; follow cooking instructions.", "30m": "Start a brown rice meal: prepare vegetables while the rice cooks, following its packet timing even if it needs longer than 30 minutes.", "plan": { "title": "Make one grain swap stick", "steps": [ "Week 1: Try one suitable wholegrain breakfast or bread.", "Week 2: Try wholegrain pasta or brown rice in a familiar dinner, mixing textures if helpful.", "Week 3: Keep your preferred swaps and check ingredient lists when buying replacements." ] } }, "guides": [ { "title": "Choosing Healthy Carbs", "publisher": "CDC", "url": "https://www.cdc.gov/diabetes/healthy-eating/choosing-healthy-carbs.html", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "break-up-sitting", "canonical_url": "https://healthy100.jock.pl/break-up-sitting/", "rank": 17, "title": "Break up long spells of sitting", "summary": "Replacing some sitting with movement adds activity across your day.", "why": "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.", "how": [ "Stand up and move between work tasks or episodes of television.", "Walk during calls when practical.", "Use a reminder if hours regularly pass without movement.", "If standing is difficult, choose comfortable seated movement or an adapted activity." ], "category": "Movement", "domain": "sleep-movement", "effort": "low", "evidence": { "grade": "A", "basis": "WHO 2020 sedentary behaviour guidance, with a harmonised meta analysis of 8 accelerometer cohorts (n=36,383)" }, "impact": { "score": 77, "headline_stat": "Most sedentary quarter of adults: 2.6 times the death rate of the least sedentary", "stat_source": 3 }, "sources": [ { "title": "Physical activity", "publisher": "WHO", "year": 2024, "url": "https://www.who.int/news-room/fact-sheets/detail/physical-activity", "tier": 1 }, { "title": "Physical activity guidelines for adults aged 19 to 64", "publisher": "NHS", "year": 2024, "url": "https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/", "tier": 1 }, { "title": "Benefits of exercise", "publisher": "NHS", "year": 2024, "url": "https://www.nhs.uk/live-well/exercise/exercise-health-benefits/", "tier": 1 }, { "title": "Dose response associations between accelerometry measured physical activity and sedentary time and all cause mortality", "publisher": "BMJ", "year": 2019, "url": "https://pmc.ncbi.nlm.nih.gov/articles/PMC6699591/", "tier": 2 } ], "practice": { "examples": [ "Between work tasks, take a short walk if you can do so comfortably.", "If standing is difficult, use a familiar comfortable seated movement during a television break.", "Take phone calls standing or walking when it is practical." ], "pitfalls": [ "A workout alone does not cover long spells of sitting, since NHS guidance asks for both, so add short movement breaks too.", "Treating one break interval as medically proven creates false precision, so use reminders that fit your day." ], "do": { "1m": "Stand up and move for a minute, such as fetching a glass of water; if standing is hard, try seated hip marching.", "5m": "Do the NHS seated moves: chest stretch, upper-body twist and hip marching, or take a short walk if you can.", "15m": "Look over a typical workday, mark its longest unmoving spells, and attach short movement breaks to task changes or calls when practical.", "plan": { "title": "Put movement between everyday tasks", "steps": [ "Stage 1: Notice when you sit without moving for long spells.", "Stage 2: Choose a comfortable movement and attach it to an existing cue, such as finishing a task.", "Stage 3: Review which cues worked and add another; choose seated options if standing is difficult." ] } }, "guides": [ { "title": "Physical activity guidelines for adults aged 19 to 64", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/", "kind": "guide", "lang": "en" }, { "title": "Sitting exercises", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/exercise/sitting-exercises/", "kind": "guide", "lang": "en" } ] }, "personalization": { "applies": {}, "boosts": [ { "when": { "desk_job": true }, "delta": 15, "reason": "Desk work can create long periods of sitting" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "replace-saturated-fat", "canonical_url": "https://healthy100.jock.pl/replace-saturated-fat/", "rank": 18, "title": "Swap butter for unsaturated oils", "summary": "Replacing saturated fats can lower the risk of cardiovascular events.", "why": "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.", "how": [ "Use rapeseed, olive, sunflower or soybean oil in place of butter, ghee or lard.", "Choose nuts, seeds or avocado as alternatives to some foods rich in saturated fat.", "Compare labels on spreads and prepared foods for saturated fat." ], "category": "Dietary fats", "domain": "food-substances", "effort": "low", "evidence": { "grade": "A", "basis": "2020 Cochrane review; 12 trials and 53,758 participants in the cardiovascular event analysis" }, "impact": { "score": 77, "headline_stat": "Reducing saturated fat cut combined cardiovascular events by 17% in trials", "stat_source": 0 }, "effect": { "kind": "relative_change", "value": -17, "unit": "%", "outcome": "combined cardiovascular events in trials", "comparison": "reduced saturated fat versus higher intake or usual diet", "stat_source": 0 }, "sources": [ { "title": "Effect of cutting down on the saturated fat we eat on our risk of heart disease", "publisher": "Cochrane", "year": 2020, "url": "https://www.cochrane.org/evidence/CD011737_effect-cutting-down-saturated-fat-we-eat-our-risk-heart-disease", "tier": 1 }, { "title": "Heart Healthy Living: Choose Heart Healthy Foods", "publisher": "NIH NHLBI", "year": 2025, "url": "https://www.nhlbi.nih.gov/health/heart-healthy-living/healthy-foods", "tier": 1 } ], "practice": { "examples": [ "Use a little olive or rapeseed oil instead of butter in the pan.", "Choose an unsaturated oil spread in place of butter on toast.", "Try avocado in place of some cheese in a sandwich." ], "pitfalls": [ "Do not assume coconut oil is a healthier swap: it is high in saturated fat, so choose olive or rapeseed oil.", "Do not simply add oil to your usual fats: replace some butter, ghee or lard." ], "do": { "1m": "Think of the fat you use most. If it is butter, ghee, lard or coconut oil, choose olive or rapeseed oil as its replacement.", "5m": "Compare two spreads per 100 g for saturated fat, choosing a suitable lower saturated fat option.", "15m": "Adapt one familiar recipe by replacing its butter or ghee with a small amount of unsaturated oil; list what you need.", "30m": "Make that adapted meal, using the oil in place of the usual solid fat and keeping portions comfortable.", "plan": { "title": "Replace one regular source", "steps": [ "Week 1: Change the fat you use for one frequent cooking task.", "Week 2: Compare a spread or prepared food and choose less saturated fat.", "Week 3: Keep the swaps you enjoy and review another meal." ] } }, "guides": [ { "title": "Facts about fat", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "act-fast-on-stroke-signs", "canonical_url": "https://healthy100.jock.pl/act-fast-on-stroke-signs/", "rank": 19, "title": "Know stroke and heart attack signs", "summary": "Spotting the signs and calling an ambulance in the first minutes protects brain and heart muscle.", "why": "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.", "how": [ "Learn FAST for stroke: face drooping, arm weakness, speech difficulty, time to call for help. CDC adds sudden balance or vision changes.", "Learn heart attack signs: chest pressure or pain, pain spreading to jaw, neck, back, arms or shoulders, shortness of breath, cold sweat, feeling faint.", "Know that unusual tiredness, nausea or vomiting are also heart attack signs, and that women are more likely to have these.", "Call your emergency number straight away: 999 in the UK, 911 in the US, 112 anywhere in the EU. Do not drive yourself.", "Note the time symptoms started, and call even if stroke signs have already stopped within the last 24 hours." ], "category": "Emergencies", "domain": "prevention-environment", "effort": "low", "evidence": { "grade": "A", "basis": "CDC and NHS emergency guidance on recognizing stroke and heart attack" }, "impact": { "score": 76, "headline_stat": "Clot-busting stroke medicine is given within 4.5 hours of symptoms starting; clot removal up to 24 hours for some", "stat_source": 4 }, "sources": [ { "title": "Signs and Symptoms of Stroke", "publisher": "CDC", "year": 2026, "url": "https://www.cdc.gov/stroke/signs-symptoms/index.html", "tier": 1 }, { "title": "Symptoms of a stroke", "publisher": "NHS", "year": 2024, "url": "https://www.nhs.uk/conditions/stroke/symptoms/", "tier": 1 }, { "title": "About Heart Attack Symptoms, Risk, and Recovery", "publisher": "CDC", "year": 2024, "url": "https://www.cdc.gov/heart-disease/about/heart-attack.html", "tier": 1 }, { "title": "112, the EU emergency phone number", "publisher": "European Commission", "year": 2026, "url": "https://digital-strategy.ec.europa.eu/en/policies/112", "tier": 1 }, { "title": "Stroke and transient ischaemic attack in over 16s: diagnosis and initial management (NG128): Recommendations", "publisher": "NICE", "year": 2022, "url": "https://www.nice.org.uk/guidance/ng128/chapter/Recommendations", "tier": 1 } ], "caution": "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.", "practice": { "examples": [ "If someone suddenly slurs their words or their face droops, call an ambulance immediately.", "If chest pressure comes with breathlessness or a cold sweat, call emergency services instead of driving yourself." ], "pitfalls": [ "Symptoms that fade can still be urgent, so call for help even if stroke signs have stopped.", "Waiting to be certain delays care, so call immediately for suspected stroke or heart attack and follow the operator." ], "do": { "1m": "Learn FAST: face drooping, arm weakness, speech trouble, time to call. If signs are happening now, call emergency services now.", "5m": "Save your emergency number (112 in the EU, 999 in the UK, 911 in the US) and learn heart attack signs: chest pain or pressure, breathlessness, cold sweat.", "15m": "If nobody has symptoms, rehearse with someone what you would say: your location, the signs and when they began. Never make a test call.", "plan": { "title": "Prepare to act without delay", "steps": [ "Learn the stroke and heart attack signs and your local emergency number.", "Tell someone close to you that suspected symptoms mean an immediate ambulance call.", "If symptoms occur, call at once, note the onset time if known and follow the operator; do not drive yourself." ] } }, "guides": [ { "title": "Symptoms of a stroke", "publisher": "NHS", "url": "https://www.nhs.uk/conditions/stroke/symptoms/", "kind": "guide", "lang": "en" }, { "title": "About Heart Attack Symptoms, Risk, and Recovery", "publisher": "CDC", "url": "https://www.cdc.gov/heart-disease/about/heart-attack.html", "kind": "guide", "lang": "en" } ] }, "local": { "CZ": { "note": "In Czechia, call 155, the national medical emergency number, or 112.", "source": { "title": "Zdravotnická záchranná služba: tísňová linka 155 nebo 112", "publisher": "Národní zdravotnický informační portál (NZIP)", "url": "https://www.nzip.cz/clanek/205-zdravotnicka-zachranna-sluzba", "year": 2024 }, "checked": "2026-09-28" }, "DE": { "note": "In Germany, call 112 when life is at risk. 116117 reaches the out-of-hours medical on-call service for urgent problems that are not life-threatening.", "source": { "title": "Nummern für den Notfall", "publisher": "Bundesministerium für Gesundheit, gesund.bund.de", "url": "https://gesund.bund.de/notfallnummern", "year": 2025 }, "checked": "2026-09-28" }, "ES": { "note": "In Spain, the Ministry of Health says to call the emergency number 112 directly in an imminent life-threatening emergency.", "source": { "title": "024. Línea de atención a la conducta suicida", "publisher": "Ministerio de Sanidad", "url": "https://www.sanidad.gob.es/linea024/home.htm", "year": 2026 }, "checked": "2026-09-28" }, "NL": { "note": "In the Netherlands, call 112 for urgent help, for example when someone urgently needs medical help or in a life-threatening situation.", "source": { "title": "Wanneer kan ik alarmnummer 112 bellen?", "publisher": "Rijksoverheid", "url": "https://www.rijksoverheid.nl/vraag-en-antwoord/alarmnummer-112/wanneer-112-bellen", "year": 2024 }, "checked": "2026-09-28" }, "PL": { "note": "In Poland, call 999 for an ambulance or 112, the emergency number used across the EU.", "source": { "title": "Pogotowie i numer alarmowy", "publisher": "Pacjent.gov.pl", "url": "https://pacjent.gov.pl/pogotowie-i-numer-alarmowy", "year": 2022 }, "checked": "2026-09-28" }, "UA": { "note": "In Ukraine, the Public Health Center teaches the МОЗОК mnemonic for stroke signs and says to call an ambulance on 103 immediately if you notice even one of them.", "source": { "title": "Попередь, розпізнай, врятуй: алгоритм дій при перших ознаках інсульту та правила профілактики хвороби", "publisher": "Центр громадського здоров’я МОЗ України", "url": "https://phc.org.ua/news/popered-rozpiznay-vryatuy-algoritm-diy-pri-pershikh-oznakakh-insultu-ta-pravila-profilaktiki", "year": 2024 }, "checked": "2026-09-28" } }, "personalization": { "boosts": [ { "when": { "age_min": 50 }, "delta": 10, "reason": "CDC names age among the factors that raise heart attack risk" }, { "when": { "smoker": [ "current" ] }, "delta": 8, "reason": "Smoking is one of the three key risk factors CDC names" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "daily-steps", "canonical_url": "https://healthy100.jock.pl/daily-steps/", "rank": 20, "title": "Build up your daily steps", "summary": "A higher daily step count is linked with better health, with benefits below 10,000 steps.", "why": "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.", "how": [ "Use a phone, pedometer or familiar route to learn your usual activity level.", "Add a short walk to a routine you already have.", "Build toward a level you can sustain instead of treating 10,000 as a pass or fail test.", "Count short trips and errands as well as deliberate walks." ], "category": "Movement", "domain": "sleep-movement", "effort": "low", "evidence": { "grade": "B", "basis": "2025 systematic review of 57 studies; mortality estimate pooled 14 studies" }, "impact": { "score": 76, "headline_stat": "7,000 versus 2,000 steps daily: 47% lower mortality risk in cohorts", "stat_source": 0 }, "effect": { "kind": "relative_change", "value": -47, "unit": "%", "outcome": "all-cause mortality risk during follow-up, observational association", "comparison": "7,000 versus 2,000 daily steps in cohorts", "stat_source": 0 }, "sources": [ { "title": "Daily steps and health outcomes in adults: a systematic review and dose response meta analysis", "publisher": "The Lancet Public Health", "year": 2025, "url": "https://pubmed.ncbi.nlm.nih.gov/40713949", "tier": 2 }, { "title": "Walking for health", "publisher": "NHS", "year": 2022, "url": "https://www.nhs.uk/live-well/exercise/walking-for-health/", "tier": 1 } ], "caution": "Adapt walking to your mobility and symptoms; step counts do not capture all useful forms of activity.", "practice": { "examples": [ "Walk part of an errand you already make, if the route and distance suit you.", "A short walk with a friend after dinner can be easier to repeat than an extra workout." ], "pitfalls": [ "Chasing 10,000 steps can obscure your own progress, so build from your usual amount.", "Treating steps as the only useful activity overlooks cycling, swimming and adapted movement, so count those successes too." ], "do": { "1m": "Pick one short trip this week you could walk instead of driving, such as to the shops.", "5m": "If you can walk, take a five minute walk at a comfortable pace, even just around the block.", "15m": "Walk to the shops, or walk part of an errand you would normally drive.", "30m": "Take an after-dinner stroll with family or a friend, turning back earlier if you get tired.", "plan": { "title": "More steps from your own starting point", "steps": [ "Stage 1: Notice your usual walking, using a familiar route or an existing step counter.", "Stage 2: Add one short walk to an everyday routine.", "Stage 3: Extend it gradually when comfortable; keep shorter walks on harder days.", "Stage 4: Keep a sustainable routine without requiring a particular step total." ] } }, "guides": [ { "title": "Walking for health", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/exercise/walking-for-health/", "kind": "guide", "lang": "en" }, { "title": "Steps for Getting Started With Physical Activity", "publisher": "CDC", "url": "https://www.cdc.gov/healthy-weight-growth/physical-activity/getting-started.html", "kind": "guide", "lang": "en" } ] }, "local": { "PL": { "note": "In Poland, the patient portal recommends 10,000 steps a day, starting from 5,000 if you sit most of the day. The mojeIKP app has a pedometer.", "source": { "title": "Ćwicz dla siebie", "publisher": "Pacjent.gov.pl", "url": "https://pacjent.gov.pl/cwicz-dla-siebie", "year": 2024 }, "checked": "2026-09-28" } }, "personalization": { "applies": {}, "boosts": [ { "when": { "activity": [ "low" ] }, "delta": 12, "reason": "A brisk daily walk counts toward the weekly activity guideline" }, { "when": { "activity": [ "high" ] }, "delta": -20, "reason": "Your weekly activity already clears the guideline" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "mind-social-connection", "canonical_url": "https://healthy100.jock.pl/mind-social-connection/", "rank": 21, "title": "Make time for people you trust", "summary": "Regular, supportive contact eases loneliness, which WHO now links to hundreds of thousands of deaths a year.", "why": "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.", "how": [ "Arrange a regular call or visit with someone whose company you actually enjoy.", "Join a recurring local group built around an interest you already have.", "Tell someone you trust when you need company or practical help.", "If loneliness persists, ask a community service or health professional what support exists near you." ], "category": "Connection", "domain": "mind-social", "effort": "medium", "evidence": { "grade": "B", "basis": "WHO Commission on Social Connection estimates and NHS wellbeing guidance; health associations do not establish an intervention effect" }, "impact": { "score": 76, "headline_stat": "WHO estimates loneliness causes 871 000 deaths each year", "stat_source": 0 }, "sources": [ { "title": "Social connection", "publisher": "WHO", "year": 2025, "url": "https://www.who.int/news-room/questions-and-answers/item/social-connection", "tier": 1 }, { "title": "5 steps to mental wellbeing", "publisher": "NHS", "year": 2022, "url": "https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/five-steps-to-mental-wellbeing/", "tier": 1 } ], "practice": { "examples": [ "Invite a friend to a regular Sunday call, with a shorter call on busy weeks.", "Join a local book group where you can see the same people again." ], "pitfalls": [ "A crowded diary can still feel lonely: make room for people with whom you feel safe and heard.", "If you have nobody to contact, ask a community service about groups or befriending instead of treating loneliness as your fault." ], "do": { "1m": "If a trusted person is nearby, thank them for one specific thing and ask how they are; give their answer your attention.", "5m": "Send someone you trust a specific invitation, such as a 15-minute call tomorrow, and offer a time that works for you.", "15m": "Call or talk with someone you enjoy. Share one thing from your day and ask about theirs.", "30m": "Spend half an hour together over a drink or shared activity, in person or by a call if getting out is difficult.", "plan": { "title": "Make contact easier to repeat", "steps": [ "This week, arrange one conversation with someone you trust, or contact a local group if you need new connections.", "Afterwards, agree the next time to meet or talk.", "After a few contacts, keep what feels supportive; ask for community or professional help if loneliness persists." ] } }, "guides": [ { "title": "Dealing with loneliness", "publisher": "NHS", "url": "https://www.nhs.uk/every-mind-matters/lifes-challenges/loneliness/", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [ { "when": { "age_max": 24 }, "delta": 10, "reason": "WHO: young people report the highest loneliness rates, 21% say they are lonely" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "healthy-weight", "canonical_url": "https://healthy100.jock.pl/healthy-weight/", "rank": 22, "title": "Work toward a weight that supports you", "summary": "If excess weight affects your health, modest sustained loss can improve blood pressure and blood sugar.", "why": "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.", "how": [ "If weight is affecting your health, agree on a realistic goal with a qualified professional.", "Build repeatable activity into your week and protect time for sleep.", "Review progress over time using how you feel and function as well as weight.", "Seek structured support if your current approach is not helping." ], "category": "Healthy weight", "domain": "sleep-movement", "effort": "high", "evidence": { "grade": "A", "basis": "CDC weight management guidance, current activity advice and adult BMI categories" }, "impact": { "score": 75, "headline_stat": "Even 5% weight loss can improve health when weight is above a healthy range", "stat_source": 0 }, "sources": [ { "title": "Steps for Losing Weight", "publisher": "CDC", "year": 2025, "url": "https://www.cdc.gov/healthy-weight-growth/losing-weight/index.html", "tier": 1 }, { "title": "Physical Activity and Your Weight and Health", "publisher": "CDC", "year": 2026, "url": "https://www.cdc.gov/healthy-weight-growth/physical-activity/index.html", "tier": 1 }, { "title": "Adult BMI Categories", "publisher": "CDC", "year": 2024, "url": "https://www.cdc.gov/bmi/adult-calculator/bmi-categories.html", "tier": 1 } ], "caution": "Do not pursue intentional weight loss during pregnancy without specialist direction; seek tailored advice with frailty, an eating disorder history or unexplained weight change.", "practice": { "examples": [ "Choose one repeatable habit, such as protecting bedtime, rather than changing your whole routine at once.", "Ask a qualified professional how your health, medicines and circumstances should shape a weight goal.", "Turn a vague goal like \"exercise more\" into \"I will walk 15 minutes on 3 days this week\"." ], "pitfalls": [ "A rapid loss target can be hard to sustain, so agree on realistic goals and review habits as well as weight.", "Assuming everyone should lose weight is unsafe, so get tailored advice with pregnancy, frailty, an eating disorder history or unexplained weight change." ], "do": { "1m": "Write down why you want to change, such as more energy or protecting your heart, and put it where you will see it daily.", "5m": "Note your usual sleep and movement, then choose one small habit to work on; leave weight loss targets for a discussion about what suits your health.", "15m": "Prepare for a weight discussion: list your concerns, current medicines, previous approaches and one change you could sustain; ask about structured support.", "plan": { "title": "Start with a health goal", "steps": [ "Stage 1: Identify what you want to improve in daily life and ask whether weight change is appropriate for you.", "Stage 2: Choose one or two realistic habits with support if needed, such as regular movement or enough sleep.", "Stage 3: Review what is manageable and how you feel and function; adjust the approach rather than pursuing rapid loss." ] } }, "guides": [ { "title": "Steps for Losing Weight", "publisher": "CDC", "url": "https://www.cdc.gov/healthy-weight-growth/losing-weight/index.html", "kind": "guide", "lang": "en" } ] }, "personalization": { "applies": { "bmi_min": 25, "pregnant": false }, "boosts": [ { "when": { "age_min": 20, "bmi_min": 30 }, "delta": 15, "reason": "BMI is in the range CDC classifies as obesity" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "beans-lentils", "canonical_url": "https://healthy100.jock.pl/beans-lentils/", "rank": 23, "title": "Make beans and lentils regular staples", "summary": "Pulses provide fiber and protein and can modestly lower LDL cholesterol.", "why": "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.", "how": [ "Add canned beans or lentils to a soup, salad or curry.", "Replace part of the meat in a familiar recipe with cooked pulses.", "Start with small portions and increase as tolerated.", "Choose no added salt versions or rinse canned pulses." ], "category": "Plant foods", "domain": "food-substances", "effort": "low", "evidence": { "grade": "A", "basis": "Meta analysis of 26 randomized trials with 1,037 participants, supported by national dietary guidance" }, "impact": { "score": 74, "headline_stat": "Pulse rich diets lowered LDL cholesterol by 0.17 mmol/L in trials", "stat_source": 0 }, "sources": [ { "title": "Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction", "publisher": "CMAJ", "year": 2014, "url": "https://pubmed.ncbi.nlm.nih.gov/24710915", "tier": 2 }, { "title": "Eating a balanced diet", "publisher": "NHS", "year": 2026, "url": "https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/", "tier": 1 } ], "practice": { "examples": [ "Stir ready cooked canned lentils into your usual soup.", "Replace some mince in a pasta sauce with cooked beans.", "Add canned chickpeas to a salad after draining and rinsing them." ], "pitfalls": [ "Do not start with a huge portion if beans cause bloating: try a few spoonfuls and increase gradually.", "Do not assume all canned beans are low in salt: choose no added salt versions or drain and rinse them." ], "do": { "1m": "Name a meal you already cook with mince, then choose beans or lentils to replace part of the meat next time.", "5m": "Drain and rinse cooked canned beans for a salad or soup; choose a portion that suits your digestion and any prescribed diet.", "15m": "Combine cooked canned chickpeas, washed chopped vegetables and a little olive oil for a lunch; use only ingredients you tolerate.", "30m": "Make a tomato and lentil sauce using cooked canned lentils; replace some or all of the usual mince.", "plan": { "title": "Get comfortable with pulses", "steps": [ "Week 1: Try a few spoonfuls of cooked beans or lentils in a familiar meal.", "Week 2: Repeat that meal and increase the pulse portion if comfortable.", "Week 3: Try a second pulse in a soup, salad or curry and keep convenient cans available." ] } }, "guides": [ { "title": "Eating a balanced diet", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/", "kind": "guide", "lang": "en" }, { "title": "Salt in your diet", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/eat-well/food-types/salt-in-your-diet/", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "limit-processed-meat", "canonical_url": "https://healthy100.jock.pl/limit-processed-meat/", "rank": 24, "title": "Make processed meat an occasional food", "summary": "Eating less bacon, ham and sausage reduces exposure to a cause of bowel cancer.", "why": "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.", "how": [ "Replace some bacon, sausage or ham meals with beans, eggs or fish.", "Try hummus or leftover unprocessed poultry in sandwiches.", "Check ingredients: preserved chicken or turkey deli meats can also be processed meat." ], "category": "Protein foods", "domain": "food-substances", "effort": "low", "evidence": { "grade": "A", "basis": "IARC causal assessment, original quantitative estimate and WHO September 2026 update" }, "impact": { "score": 73, "headline_stat": "Each 50 g of processed meat daily linked to about 18% higher bowel cancer risk", "stat_source": 0 }, "effect": { "kind": "relative_change", "value": 18, "unit": "%", "outcome": "bowel cancer risk, approximate relative association", "comparison": "per additional 50 g of processed meat eaten daily", "stat_source": 0 }, "sources": [ { "title": "Q&A on the carcinogenicity of the consumption of red meat and processed meat", "publisher": "WHO IARC", "year": 2015, "url": "https://www.iarc.who.int/wp-content/uploads/2018/11/Monographs-QA_Vol114.pdf", "tier": 1 }, { "title": "Carcinogenicity of red and processed meat", "publisher": "WHO", "year": 2026, "url": "https://www.who.int/news-room/questions-and-answers/item/cancer-carcinogenicity-of-the-consumption-of-red-meat-and-processed-meat", "tier": 1 }, { "title": "Meat in your diet", "publisher": "NHS", "year": 2024, "url": "https://www.nhs.uk/live-well/eat-well/food-types/meat-nutrition/", "tier": 1 } ], "practice": { "examples": [ "Fill a sandwich with hummus and cucumber instead of ham.", "Use cooked beans in a breakfast instead of bacon.", "Choose freshly cooked chicken instead of turkey deli slices." ], "pitfalls": [ "Do not assume chicken or turkey deli slices are unprocessed: curing, salting and preservatives still count.", "Do not replace ham with another cured meat: try beans, hummus or unprocessed poultry." ], "do": { "1m": "Think of your next sandwich: choose hummus or unprocessed chicken in place of ham, salami or other deli meat.", "5m": "Scan your usual sandwich fillings for bacon, ham, salami and cured poultry; add a suitable replacement to your shopping list.", "15m": "Prepare one lunch with hummus, washed vegetables and bread, or another suitable unprocessed protein.", "30m": "Plan three lunches without your usual processed meat and list the ingredients; check suitable protein options if you have dietary restrictions.", "plan": { "title": "Replace the meals you repeat", "steps": [ "Week 1: Change one regular processed meat lunch.", "Week 2: Change a breakfast or dinner that usually includes bacon or sausages.", "Week 3: Keep two easy alternatives available so the swap stays convenient." ] } }, "guides": [ { "title": "Meat in your diet", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/eat-well/food-types/meat-nutrition/", "kind": "guide", "lang": "en" }, { "title": "The Eatwell Guide", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/", "kind": "guide", "lang": "en" } ] }, "local": { "DE": { "note": "In Germany, the German Nutrition Society (DGE) notes that too much meat and especially sausage raises the risk of cardiovascular disease and bowel cancer, and advises no more than 300 g of meat and sausage a week in total.", "source": { "title": "Gut essen und trinken: die DGE-Empfehlungen", "publisher": "Deutsche Gesellschaft für Ernährung", "url": "https://www.dge.de/gesunde-ernaehrung/gut-essen-und-trinken/dge-empfehlungen/", "year": 2026 }, "checked": "2026-09-28" }, "ES": { "note": "In Spain, AESAN recommends 0 to 3 portions of meat a week in total, favouring poultry and rabbit and minimising processed meat.", "source": { "title": "Recomendaciones dietéticas saludables y sostenibles", "publisher": "Agencia Española de Seguridad Alimentaria y Nutrición (AESAN)", "url": "https://www.aesan.gob.es/dam/jcr:303bc425-0df3-4124-abe9-75499ce573fa/RECOMENDACIONES_DIETETICAS.pdf", "year": 2022 }, "checked": "2026-09-28" }, "NL": { "note": "In the Netherlands, processed meat such as cold cuts is not part of the Voedingscentrum's Wheel of Five, and adults are advised to eat no more than 300 g of meat a week in total.", "source": { "title": "Vlees", "publisher": "Voedingscentrum", "url": "https://www.voedingscentrum.nl/encyclopedie/vlees.aspx", "year": 2026 }, "checked": "2026-09-28" } }, "personalization": { "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "reduce-air-pollution-exposure", "canonical_url": "https://healthy100.jock.pl/reduce-air-pollution-exposure/", "rank": 25, "title": "Reduce exposure to polluted air", "summary": "Checking air quality and filtering smoky indoor air can reduce the particles you breathe.", "why": "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.", "how": [ "Check your local air quality alerts, particularly during smoke events.", "When smoke makes outdoor air unhealthy, follow public health advice and spend time in a cleaner indoor space.", "Use a portable air cleaner sized for the room that does not generate ozone, and run it consistently.", "Keep smoke out when outdoor air is poor, reduce indoor particle sources such as candles, and ventilate when outdoor air improves.", "During wildfire smoke, use a suitable HVAC filter if the system supports it and follow evacuation advice." ], "category": "Environment", "domain": "prevention-environment", "effort": "medium", "evidence": { "grade": "B", "basis": "WHO population health evidence and EPA exposure reduction guidance; personal intervention outcome evidence is more limited" }, "impact": { "score": 73, "headline_stat": "WHO estimated 4.2 million premature deaths from outdoor air pollution in 2019", "stat_source": 0 }, "sources": [ { "title": "Ambient outdoor air pollution", "publisher": "WHO", "year": 2024, "url": "https://www.who.int/news-room/fact-sheets/detail/ambient-(outdoor)-air-quality-and-health", "tier": 1 }, { "title": "Create a Clean Room to Protect Indoor Air Quality During a Wildfire", "publisher": "US EPA", "year": 2026, "url": "https://www.epa.gov/emergencies-iaq/create-clean-room-protect-indoor-air-quality-during-wildfire", "tier": 1 } ], "caution": "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.", "practice": { "examples": [ "During wildfire smoke, use a room with a suitable air cleaner and keep its doors and windows closed if you can stay cool.", "Skip candles and incense when you are trying to keep indoor air cleaner." ], "pitfalls": [ "Closing windows can overheat your home, so move to a cooler place with cleaner air if needed.", "An ozone generator can worsen air quality, so choose an air cleaner that does not generate ozone." ], "do": { "5m": "If there is an alert or smoke, follow its advice and pick a cleaner indoor place you could use, one you can also keep cool.", "15m": "Read the EPA room guide and choose a room your household can share; check cooling, smoke entry points and indoor particle sources.", "30m": "Make a smoke plan: choose your room, check cleaner instructions and arrange a cooler backup location.", "plan": { "title": "Prepare for a smoke day", "steps": [ "Before smoke arrives, choose a room and a backup cooled location with cleaner air.", "If using an air cleaner, check room size, ozone information and the filter instructions.", "During smoke, follow alerts, reduce indoor smoke sources and run the cleaner continuously as instructed.", "Air out the room when outdoor air improves and follow evacuation instructions when issued." ] }, "1m": "Look up today's air quality index for where you live, and check the advice for your group if it is poor." }, "guides": [ { "title": "Create a Clean Room During a Wildfire", "publisher": "US EPA", "url": "https://www.epa.gov/emergencies-iaq/create-clean-room-protect-indoor-air-quality-during-wildfire", "kind": "guide", "lang": "en" }, { "title": "European Air Quality Index", "publisher": "European Environment Agency", "url": "https://airindex.eea.europa.eu/AQI/index.html", "kind": "finder", "lang": "en" } ] }, "personalization": { "boosts": [ { "when": { "kids_at_home": true }, "delta": 8, "reason": "EPA identifies children as more vulnerable to wildfire smoke" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "screen-cervical-cancer", "canonical_url": "https://healthy100.jock.pl/screen-cervical-cancer/", "rank": 26, "title": "Keep cervical screening up to date", "summary": "HPV testing and cervical cell tests can find precancerous changes that can be treated before cancer develops.", "why": "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.", "how": [ "If you have a cervix, check your last result and the due date in your local screening programme.", "In England, follow your invitation; earlier recall may be needed after HPV or a previous abnormal result.", "In the US, the 2018 final USPSTF guideline uses cytology every 3 years at ages 21 to 29, with additional options at ages 30 to 65.", "Attend follow-up after an abnormal result, even if you feel well or have received HPV vaccination." ], "category": "Cancer screening", "domain": "prevention-environment", "effort": "medium", "evidence": { "grade": "A", "basis": "USPSTF final screening guideline and NHS 2025 HPV screening pathway" }, "impact": { "score": 73, "headline_stat": "Routine cervical screening every 5 years in England", "stat_source": 1 }, "effect": { "kind": "guideline_amount", "value": 5, "unit": "years between screens", "outcome": "routine cervical screening interval in England", "comparison": "Routine recall after an appropriate negative HPV result; exceptions apply", "stat_source": 1, "bound": "every" }, "sources": [ { "title": "Cervical Cancer: Screening", "publisher": "USPSTF", "year": 2018, "url": "https://www.uspreventiveservicestaskforce.org/uspstf/recommendation/cervical-cancer-screening", "tier": 1 }, { "title": "When you will be invited for cervical screening", "publisher": "NHS", "year": 2025, "url": "https://www.nhs.uk/tests-and-treatments/cervical-screening/when-youll-be-invited/", "tier": 1 }, { "title": "Council Recommendation on a new EU approach on cancer screening", "publisher": "Council of the European Union", "year": 2022, "url": "https://data.consilium.europa.eu/doc/document/ST-14770-2022-INIT/en/pdf", "tier": 1 } ], "caution": "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.", "practice": { "examples": [ "When booking, ask for extra time or a smaller speculum if previous screening was uncomfortable.", "Bring someone for support and tell the nurse that you want to be able to pause or stop." ], "pitfalls": [ "Missing an invitation does not mean you must wait for another, so contact the screening service.", "HPV vaccination does not replace screening, so follow the programme if you have a cervix." ], "do": { "1m": "If screening worries you, pick one thing to ask for: a longer appointment, someone with you, or a smaller speculum.", "5m": "If you have a cervix, check your invitation or contact your local service to ask whether screening is due and how to book.", "15m": "Read what happens at the appointment and prepare your comfort requests; tell the service about pregnancy or previous abnormal results.", "plan": { "title": "Make screening easier to attend", "steps": [ "Confirm your due date and any special follow-up with the service.", "Book and request the support or access arrangements you need.", "At the appointment, ask questions and remember you can stop at any time.", "Read your result and arrange any recommended follow-up." ] } }, "guides": [ { "title": "How to book cervical screening", "publisher": "NHS", "url": "https://www.nhs.uk/tests-and-treatments/cervical-screening/how-to-book/", "kind": "guide", "lang": "en" }, { "title": "What happens at cervical screening", "publisher": "NHS", "url": "https://www.nhs.uk/tests-and-treatments/cervical-screening/what-happens/", "kind": "guide", "lang": "en" } ] }, "local": { "BE": { "note": "In Belgium (Flanders), the programme covers a smear every 3 years at 25 to 29 and every 5 years at 30 to 64, with no prescription or invitation needed. The lab test is free; you pay the consultation, which is partly refunded.", "source": { "title": "Hoe kan ik meedoen?", "publisher": "Centrum voor Kankeropsporing, Bevolkingsonderzoek Vlaanderen", "url": "https://baarmoederhalskanker.bevolkingsonderzoek.be/nl/bhk/hoe-kan-ik-meedoen", "year": 2026 }, "checked": "2026-09-28" }, "CZ": { "note": "In Czechia, women from 15 have a yearly preventive gynaecology check with a smear, no referral needed. An HPV test is covered at ages 35, 45 and 55.", "source": { "title": "Rakovina děložního čípku: screeningový program", "publisher": "Národní zdravotnický informační portál (NZIP)", "url": "https://www.nzip.cz/clanek/185-rakovina-delozniho-cipku-screeningovy-program", "year": 2026 }, "checked": "2026-09-28" }, "DE": { "note": "In Germany, statutory insurance covers cervical screening from age 20 with no upper age limit: a yearly Pap test at 20 to 34, then an HPV test plus cytology every 3 years from 35. Insurers write to women aged 20 to 65 every 5 years.", "source": { "title": "Programm zur Früherkennung von Gebärmutterhalskrebs", "publisher": "Gemeinsamer Bundesausschuss", "url": "https://www.g-ba.de/themen/methodenbewertung/erwachsene/krebsfrueherkennung/gebaermutterhalskrebs-screening/", "year": 2026 }, "checked": "2026-09-28" }, "ES": { "note": "In Spain, cervical screening covers women aged 25 to 65. From 25 to 29, women without adequate HPV vaccination have cytology every 3 years. From 30 to 65, all women have a high-risk HPV test, repeated after five years if negative, with cytology triage if positive.", "source": { "title": "Ministerio de Sanidad - Profesionales - INFORMACION GENERAL - CRIBADO CANCER - CANCER DE CERVIX", "publisher": "Ministerio de Sanidad", "url": "https://www.sanidad.gob.es/areas/promocionPrevencion/cribado/cribadoCancer/cancerCervix/infoGeneral.htm", "year": 2025 }, "checked": "2026-09-28" }, "NL": { "note": "In the Netherlands, women are invited at 30, 35, 40, 50 and 60, and sometimes also at 45, 55 or 65, for example if HPV was found last time. You can use a self-test at home or have a smear at the GP. With symptoms, see your GP without waiting.", "source": { "title": "Bevolkingsonderzoek baarmoederhalskanker: uw uitnodiging", "publisher": "Bevolkingsonderzoek Nederland", "url": "https://www.bevolkingsonderzoeknederland.nl/baarmoederhalskanker/de-uitnodiging/", "year": 2026 }, "checked": "2026-09-28" }, "PL": { "note": "In Poland, women aged 25 to 64 can be screened free without a referral: cytology every 3 years or an HPV HR test every 5 years. If the HPV test is positive, liquid-based cytology is done from the same sample.", "source": { "title": "Bezpłatne programy profilaktyczne", "publisher": "Ministerstwo Zdrowia", "url": "https://www.gov.pl/web/zdrowie/bezplatne-programy-profilaktyczne", "year": 2026 }, "checked": "2026-09-28" }, "UA": { "note": "In Ukraine, cervical screening starts at 30: a PAP or PCR test at least once between 30 and 35, then every 10 years until 55. Women over 35 who missed it are tested at their first visit. Women living with HIV are tested every 5 years from age 25.", "source": { "title": "Порядок скринінгу і ранньої діагностики раку шийки матки та моніторингу стану здоров'я пацієнток з груп ризику", "publisher": "Ministry of Health of Ukraine, Order No. 1368 (official text on zakon.rada.gov.ua)", "url": "https://zakon.rada.gov.ua/laws/show/z1274-24", "year": 2024 }, "checked": "2026-09-28" } }, "personalization": { "applies": { "sex": "female" }, "boosts": [ { "when": { "sex": "female", "age_min": 25, "age_max": 65 }, "delta": 15, "reason": "Within the ages screened by most programmes" }, { "when": { "region": [ "europe" ], "sex": "female", "age_min": 25, "age_max": 64 }, "delta": 5, "reason": "NHS England invites every 5 years at ages 25 to 64" }, { "when": { "region": [ "north-america" ], "sex": "female", "age_min": 21, "age_max": 65 }, "delta": 5, "reason": "USPSTF recommends screening at ages 21 to 65" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "care-for-teeth", "canonical_url": "https://healthy100.jock.pl/care-for-teeth/", "rank": 27, "title": "Brush with fluoride and clean gaps", "summary": "Consistent tooth cleaning helps prevent decay, gum disease and avoidable dental pain.", "why": "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.", "how": [ "Brush every tooth surface for about 2 minutes twice daily, including before bed.", "Use toothpaste with at least 1,350 ppm fluoride; spit out excess without rinsing immediately.", "Clean between teeth daily with appropriately sized interdental brushes or floss.", "Agree on your next dental checkup with your dentist; healthy adults do not all need six monthly visits." ], "category": "Oral health", "domain": "prevention-environment", "effort": "low", "evidence": { "grade": "A", "basis": "NHS preventive oral care guidance and risk based dental recall recommendations" }, "impact": { "score": 72, "headline_stat": "Brush for about 2 minutes each time", "stat_source": 0 }, "effect": { "kind": "guideline_amount", "value": 2, "unit": "minutes per brushing", "outcome": "recommended toothbrushing duration", "comparison": "About 2 minutes each time, twice daily", "stat_source": 0, "bound": "about" }, "sources": [ { "title": "How to keep your teeth clean", "publisher": "NHS", "year": 2025, "url": "https://www.nhs.uk/live-well/healthy-teeth-and-gums/how-to-keep-your-teeth-clean/", "tier": 1 }, { "title": "Dental check-ups", "publisher": "NHS", "year": 2025, "url": "https://www.nhs.uk/live-well/healthy-teeth-and-gums/dental-check-ups/", "tier": 1 } ], "caution": "Persistent bleeding, toothache, swelling or a mouth change needs dental assessment. Ask for cleaning advice around implants, braces or gum disease.", "practice": { "examples": [ "Brush before bed and at one other time, using adult toothpaste with at least 1,350 ppm fluoride.", "After brushing, spit out the excess toothpaste and leave the fluoride on your teeth without rinsing." ], "pitfalls": [ "Mouthwash straight after brushing washes away fluoride, so use it at another time if you use it.", "A brush misses the gaps, so clean between teeth with floss or suitable interdental brushes." ], "do": { "5m": "Brush every surface of all your teeth for about 2 minutes with fluoride toothpaste, then spit out the excess without rinsing.", "15m": "Read the NHS cleaning guide and practise gentle cleaning between your teeth; ask a dentist about gaps you cannot clean comfortably.", "plan": { "title": "Build a complete daily clean", "steps": [ "Establish brushing before bed and at one other time each day.", "Add daily cleaning between teeth with floss or brushes that fit comfortably.", "Ask your dentist or hygienist to check your technique and agree your next dental review." ] }, "1m": "Check your toothpaste label: adults should use one with at least 1,350 ppm fluoride." }, "guides": [ { "title": "How to keep your teeth clean", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/healthy-teeth-and-gums/how-to-keep-your-teeth-clean/", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "safe-food-preparation", "canonical_url": "https://healthy100.jock.pl/safe-food-preparation/", "rank": 28, "title": "Prepare and store food safely", "summary": "Clean handling, adequate cooking and prompt refrigeration prevent foodborne illness.", "why": "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.", "how": [ "Wash hands and utensils, and keep raw meat separate from foods ready to eat.", "Use a food thermometer: poultry and leftovers should reach 165 F, about 74 C; follow food specific guidance for other foods.", "Refrigerate perishables within two hours, or one hour above 90 F, about 32 C.", "Keep the fridge at 40 F, about 4 C, or colder and thaw foods in the fridge rather than on the counter.", "Choose pasteurized milk and dairy, reading labels carefully when buying direct from a farm." ], "category": "Food safety", "domain": "food-substances", "effort": "medium", "evidence": { "grade": "A", "basis": "CDC prevention guidance and federal minimum cooking temperature guidance" }, "impact": { "score": 72, "headline_stat": "Cook poultry and reheat leftovers to 165 F, which is about 74 C", "stat_source": 0 }, "sources": [ { "title": "Preventing Food Poisoning", "publisher": "CDC", "year": 2025, "url": "https://www.cdc.gov/food-safety/prevention/", "tier": 1 }, { "title": "People at Increased Risk for Food Poisoning", "publisher": "CDC", "year": 2025, "url": "https://www.cdc.gov/food-safety/risk-factors/index.html", "tier": 1 }, { "title": "Raw Milk", "publisher": "CDC", "year": 2025, "url": "https://www.cdc.gov/food-safety/foods/raw-milk.html", "tier": 1 } ], "caution": "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.", "practice": { "examples": [ "Keep raw chicken in a sealed container below ready to eat foods in your fridge.", "Use a clean plate for cooked food, not the one that held raw meat.", "Use a thermometer to check poultry and reheated leftovers reach 74 C." ], "pitfalls": [ "Do not wash raw chicken: cook it and clean hands and surfaces to avoid spreading germs.", "Do not rely on color to judge poultry: use a food thermometer.", "Do not leave leftovers out to cool for hours: divide into shallow containers and refrigerate promptly." ], "do": { "5m": "Check your fridge: keep raw meat sealed and separate from ready to eat food; check its thermometer reads 4 C or colder.", "15m": "Set up separate boards for raw and ready to eat food; clean boards, utensils and surfaces with hot soapy water.", "30m": "Review one meal's preparation: plan clean utensils, safe cooking and storage. Refrigerate perishables within 2 hours, or 1 hour above 32 C.", "plan": { "title": "Make food safety routine", "steps": [ "Stage 1: Wash hands with soap for at least 20 seconds before cooking; keep raw food separate.", "Stage 2: During cooking, use a thermometer; poultry and leftovers need 74 C.", "Stage 3: After the meal, refrigerate promptly in shallow containers and thaw future meals in the fridge." ] } }, "guides": [ { "title": "Preventing Food Poisoning", "publisher": "CDC", "url": "https://www.cdc.gov/food-safety/prevention/", "kind": "guide", "lang": "en" }, { "title": "Chicken and Food Poisoning", "publisher": "CDC", "url": "https://www.cdc.gov/food-safety/foods/chicken.html", "kind": "guide", "lang": "en" } ] }, "local": { "DE": { "note": "In Germany, the BfR advises heating food, including leftovers, to at least 70 °C at every point for two minutes, checked with a meat thermometer if in doubt. Keep the fridge at 7 °C at most, better below 5 °C, and eat leftovers within 2 to 3 days.", "source": { "title": "Lebensmittelinfektionen im Privathaushalt: Quellen erkennen, Risiken vermeiden", "publisher": "Bundesinstitut für Risikobewertung", "url": "https://www.bfr.bund.de/fragen-und-antworten/thema/lebensmittelinfektionen-im-privathaushalt-quellen-erkennen-risiken-vermeiden/", "year": 2026 }, "checked": "2026-09-28" } }, "personalization": { "boosts": [ { "when": { "pregnant": true }, "delta": 12, "reason": "Pregnancy increases the risk of serious foodborne illness." }, { "when": { "age_min": 65 }, "delta": 12, "reason": "Adults aged 65 and older are more vulnerable to severe food poisoning." }, { "when": { "kids_at_home": true }, "delta": 10, "reason": "CDC lists children under 5 among the groups at higher risk of serious food poisoning." } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "unsalted-nuts", "canonical_url": "https://healthy100.jock.pl/unsalted-nuts/", "rank": 29, "title": "Snack on unsalted nuts", "summary": "Nuts provide unsaturated fats and fiber and are linked to lower cardiovascular risk.", "why": "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.", "how": [ "Keep a small handful of unsalted nuts available for snacks.", "Add chopped nuts to oats or salads.", "Choose nuts or nut butter without added sugar where possible." ], "category": "Plant foods", "domain": "food-substances", "effort": "low", "evidence": { "grade": "B", "basis": "2016 meta analysis of prospective studies; 12 studies in the cardiovascular disease estimate" }, "impact": { "score": 72, "headline_stat": "An extra 28 g of nuts daily linked to 21% lower cardiovascular disease risk", "stat_source": 0 }, "effect": { "kind": "relative_change", "value": -21, "unit": "%", "outcome": "cardiovascular disease risk, observational association", "comparison": "per additional 28 g of nuts eaten daily", "stat_source": 0 }, "sources": [ { "title": "Nut consumption and risk of cardiovascular disease, total cancer, all cause and cause specific mortality", "publisher": "BMC Medicine", "year": 2016, "url": "https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-016-0730-3", "tier": 2 }, { "title": "How to get more fibre into your diet", "publisher": "NHS", "year": 2026, "url": "https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/", "tier": 1 } ], "caution": "Avoid nuts that trigger an allergy; choose other suitable foods with a clinician or dietitian if needed.", "practice": { "examples": [ "Replace a usual biscuit snack with a small handful of unsalted nuts, if safe for you.", "Scatter chopped walnuts on porridge instead of a sugary topping.", "Choose nut butter without added sugar for toast if you tolerate it." ], "pitfalls": [ "Do not use nuts that trigger an allergy: choose a suitable alternative and check labels.", "Do not eat straight from a large bag: set aside a small handful for your snack.", "Do not assume flavored nuts are plain: check for added salt and sugar." ], "do": { "5m": "If nuts are safe for you, compare two packs for added salt and sugar, then set aside a small handful for a usual snack.", "15m": "Prepare a few small snack portions of unsalted nuts, only if safe for you and others in your household; keep the allergen label.", "plan": { "title": "Use nuts as a simple swap", "steps": [ "Stage 1: Check allergies and choose a plain unsalted option you tolerate.", "Stage 2: Replace one usual snack with a small handful rather than adding an extra snack.", "Stage 3: Repeat when convenient or use chopped nuts with a meal." ] } }, "guides": [ { "title": "How to get more fibre into your diet", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/", "kind": "guide", "lang": "en" }, { "title": "Choose Heart Healthy Foods", "publisher": "NIH NHLBI", "url": "https://www.nhlbi.nih.gov/health/heart-healthy-living/healthy-foods", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "review-covid-vaccination", "canonical_url": "https://healthy100.jock.pl/review-covid-vaccination/", "rank": 30, "title": "Review your COVID vaccination", "summary": "An updated vaccine can add protection against severe COVID, particularly for older adults and people at higher risk.", "why": "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.", "how": [ "Check the current national offer; CDC's September 2026 guidance recommends the 2026 to 2027 vaccine for all US adults.", "Review your age, health conditions, prior doses and recent infection with a vaccinator.", "Discuss the expected benefit and timing, especially if you are 65 or older or pregnant.", "Record the vaccination and the next dose date; CDC recommends 2 doses in this season for adults aged 65 and older." ], "category": "Vaccination", "domain": "prevention-environment", "effort": "low", "evidence": { "grade": "B", "basis": "CDC observational effectiveness study and September 23, 2026 clinical vaccination guidance" }, "impact": { "score": 70, "headline_stat": "45% estimated protection against COVID hospitalization in adults 65+, 2024 to 2025 VISION data", "stat_source": 1 }, "effect": { "kind": "relative_change", "value": -45, "unit": "%", "outcome": "COVID hospitalization, immunocompetent adults 65+, VISION 2024 to 2025", "comparison": "Seasonal dose 7 to 119 days earlier versus no dose that season", "stat_source": 1 }, "sources": [ { "title": "Interim Clinical Considerations for Use of COVID 19 Vaccines in the United States", "publisher": "CDC", "year": 2026, "url": "https://www.cdc.gov/covid/hcp/vaccine-considerations/", "tier": 1 }, { "title": "Interim Estimates of 2024 to 2025 COVID 19 Vaccine Effectiveness Among Adults, VISION and IVY Networks", "publisher": "CDC MMWR", "year": 2025, "url": "https://www.cdc.gov/mmwr/volumes/74/wr/mm7406a1.htm", "tier": 1 }, { "title": "2026 to 2027 COVID 19 Vaccination Guidance for People Who Are Not Immunocompromised", "publisher": "CDC", "year": 2026, "url": "https://www.cdc.gov/covid/hcp/vaccine-considerations/routine-guidance.html", "tier": 1 }, { "title": "Staying Up to Date with COVID 19 Vaccines", "publisher": "CDC", "year": 2025, "url": "https://www.cdc.gov/covid/vaccines/stay-up-to-date.html", "tier": 1 } ], "caution": "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.", "practice": { "examples": [ "Ask a vaccinator to review your last dose and recent infection before choosing a date.", "If treatment weakens your immune system, ask your specialist how vaccination fits around it." ], "pitfalls": [ "Last season's eligibility may have changed, so check the current offer in your country.", "A dose years ago does not settle your current needs, so review your record with a vaccinator." ], "do": { "1m": "Recall your last COVID vaccine and any recent infection, even approximately, so you can ask about timing.", "5m": "Check your national vaccination service for the current offer and ask a pharmacy or clinic if you are eligible.", "15m": "Gather previous dose dates, relevant conditions and any past vaccine reaction; prepare your questions about benefit and timing.", "plan": { "title": "Review this season's protection", "steps": [ "Check the current local offer and your vaccination record.", "Discuss eligibility, recent infection and any previous serious reaction with the vaccinator.", "Book if recommended, then record the vaccination and any further date they advise." ] } }, "guides": [ { "title": "COVID-19 vaccine (England)", "publisher": "NHS", "url": "https://www.nhs.uk/vaccinations/covid-19-vaccine/", "kind": "guide", "lang": "en" } ] }, "local": { "CZ": { "note": "In Czechia, for the 2026/2027 season the Ministry of Health distributes Comirnaty XFG 30 micrograms for people 12 and over from 1 September 2026. The next dose comes at least 3 months after the previous one, with timing set by a doctor.", "source": { "title": "Informace MZČR k očkování proti covid-19 v sezoně 2026/2027", "publisher": "Společnost všeobecného lékařství ČLS JEP (MZČR letter)", "url": "https://www.svl.cz/odborny-obsah/aktualni-oznameni/informace-mzcr-k-ockovani-proti-covid-19-v-sezone-2026-2027-100182", "year": 2026 }, "checked": "2026-09-28" }, "DE": { "note": "In Germany, STIKO has recommended a yearly COVID-19 booster since July 2026 for everyone from 75 and for people from 6 months old with an underlying condition that raises their risk. It is best given in late summer or early autumn.", "source": { "title": "Corona-Impfung bei Erwachsenen", "publisher": "Bundesinstitut für Öffentliche Gesundheit, infektionsschutz.de", "url": "https://www.infektionsschutz.de/impfen/fuer-erwachsene/corona-impfung-bei-erwachsenen/", "year": 2026 }, "checked": "2026-09-28" }, "ES": { "note": "In Spain, COVID-19 vaccination for the 2026 to 2027 season is recommended for people aged 70 or over, care home residents, people from 6 months with serious vulnerability, people from 12 with listed risk conditions, and all pregnant women.", "source": { "title": "Preguntas y respuestas sobre vacunación frente a COVID-19 2026-2027", "publisher": "Ministerio de Sanidad", "url": "https://www.sanidad.gob.es/areas/promocionPrevencion/vacunaciones/gripe_covid19/docs/preguntasyRespuestas_VacunacionCovid19_2026_2027.pdf", "year": 2026 }, "checked": "2026-09-28" }, "NL": { "note": "In the Netherlands, this autumn's COVID-19 jab is for people 70 and over, people 50 to 70 with a medical condition, and adults and children with a severe chronic condition or immune disorder. Under-70s in these groups get no personal invitation and book via planjeprik.nl or 0800-7070.", "source": { "title": "Vragen en antwoorden over de coronaprik", "publisher": "RIVM", "url": "https://www.rivm.nl/corona/coronaprik/vragen-en-antwoorden", "year": 2026 }, "checked": "2026-09-28" }, "PL": { "note": "In Poland, COVID-19 vaccination is free for people insured by the NFZ, with no e-referral, at a POZ or pharmacy. People 12 and over without reduced immunity get one dose of Spikevax XFG; it is especially recommended over 60 and for other listed groups.", "source": { "title": "Szczepienia przeciw COVID-19 nadal bezpłatne", "publisher": "Pacjent.gov.pl", "url": "https://pacjent.gov.pl/aktualnosc/szczepienia-przeciw-covid-19-nadal-bezplatne", "year": 2026 }, "checked": "2026-09-28" }, "UA": { "note": "In Ukraine, most people not yet vaccinated against COVID-19 need one dose. Extra doses every 6 to 12 months are for people at risk of severe illness: weakened immunity or chronic disease, pregnancy, age over 60, and at-risk jobs such as teachers and doctors. Vaccination is free.", "source": { "title": "Захворюваність на COVID-19 в Україні: дані статистики та актуальні штами вірусу", "publisher": "Центр громадського здоров’я МОЗ України", "url": "https://phc.org.ua/news/zakhvoryuvanist-na-covid-19-v-ukraini-dani-statistiki-ta-aktualni-shtami-virusu", "year": 2025 }, "checked": "2026-09-28" } }, "personalization": { "boosts": [ { "when": { "age_min": 65 }, "delta": 20, "reason": "CDC recommends 2 doses this season from age 65" }, { "when": { "pregnant": true }, "delta": 15, "reason": "CDC identifies pregnancy as a reason vaccination is especially important" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "get-seasonal-flu-vaccine", "canonical_url": "https://healthy100.jock.pl/get-seasonal-flu-vaccine/", "rank": 31, "title": "Get your seasonal flu vaccine", "summary": "Seasonal vaccination lowers the chance of flu and can prevent serious illness, especially in higher risk adults.", "why": "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.", "how": [ "Check the current local flu vaccination offer before the season starts.", "Book a vaccine suited to your age and health.", "If you are 65 or older, ask which vaccine is preferred for your age group.", "Tell the vaccinator if you are pregnant, immunocompromised or had a serious vaccine reaction." ], "category": "Vaccination", "domain": "prevention-environment", "effort": "low", "evidence": { "grade": "A", "basis": "CDC 2026 guidance and a cited systematic review of flu hospitalization in older adults" }, "impact": { "score": 69, "headline_stat": "About 40% lower flu hospitalization risk in older adults in a review of 2010 to 2015 seasons", "stat_source": 1 }, "effect": { "kind": "relative_change", "value": -40, "unit": "%", "outcome": "flu hospitalization in older adults, review of 2010 to 2015 seasons", "comparison": "Vaccinated versus unvaccinated older adults; varies by season", "stat_source": 1 }, "sources": [ { "title": "Interim Clinical Considerations for the Use of Seasonal Influenza Vaccines in the United States", "publisher": "CDC", "year": 2026, "url": "https://www.cdc.gov/flu/hcp/vax-summary/seasonal-influenza-vaccines.html", "tier": 1 }, { "title": "Benefits of Flu Vaccination", "publisher": "CDC", "year": 2026, "url": "https://www.cdc.gov/flu-vaccines-work/benefits/", "tier": 1 } ], "caution": "The nasal spray is unsuitable during pregnancy and for some medical conditions. A vaccinator can advise on product choice and timing.", "practice": { "examples": [ "Ask a local pharmacy which flu appointments are available for your age group.", "If you are pregnant, ask your maternity team about this season's flu vaccination." ], "pitfalls": [ "Last year's vaccination does not cover every future season, so check the offer each year.", "Vaccine products differ, so let the vaccinator check age, pregnancy and health conditions before choosing one." ], "do": { "1m": "Prepare one booking question: which flu vaccine is suitable for my age, health conditions and any pregnancy?", "5m": "Check the current local flu offer and request a suitable appointment through your clinic, pharmacy or maternity service.", "15m": "Gather details of any serious previous vaccine reaction and your health conditions, then check appointment access and timing.", "plan": { "title": "Get ready for flu season", "steps": [ "Check when the current local campaign opens and whether you are eligible.", "Ask which product fits your circumstances and book with a vaccination service.", "Attend when advised and keep a record for your next seasonal review." ] } }, "guides": [ { "title": "Flu vaccine: who can have it and how to book", "publisher": "NHS", "url": "https://www.nhs.uk/vaccinations/flu-vaccine/", "kind": "guide", "lang": "en" } ] }, "local": { "CZ": { "note": "In Czechia, public insurance covers the flu vaccine from 65 and for selected groups. If you choose a vaccine other than the cheapest one, you pay the difference.", "source": { "title": "Nepovinná hrazená očkování", "publisher": "Všeobecná zdravotní pojišťovna ČR", "url": "https://www.vzp.cz/pojistenci/prevence/ockovani/nepovinna-hrazena-ockovani", "year": 2026 }, "checked": "2026-09-28" }, "DE": { "note": "In Germany, STIKO recommends a yearly flu vaccine for everyone from 60, people with a chronic illness at any age, pregnant women and care home residents. From 60, a high-dose or MF-59-adjuvanted vaccine is recommended. The best time is October to mid-December.", "source": { "title": "Grippeimpfung bei Erwachsenen", "publisher": "Bundesinstitut für Öffentliche Gesundheit, infektionsschutz.de", "url": "https://www.infektionsschutz.de/impfen/fuer-erwachsene/grippe-impfung-bei-erwachsenen/", "year": 2026 }, "checked": "2026-09-28" }, "ES": { "note": "In Spain, flu vaccination for the 2026 to 2027 season is recommended for people aged 60 or over, children aged 6 to 59 months, people aged 5 to 59 with listed risk conditions (smokers included), and all pregnant women. Each region runs its own campaign.", "source": { "title": "Preguntas y respuestas sobre vacunación frente a gripe 2026-2027", "publisher": "Ministerio de Sanidad", "url": "https://www.sanidad.gob.es/areas/promocionPrevencion/vacunaciones/gripe_covid19/docs/preguntasyRespuestas_VacunacionGripe_2026_2027.pdf", "year": 2026 }, "checked": "2026-09-28" }, "NL": { "note": "In the Netherlands, the flu jab is free for people 60 and over and for people with certain medical conditions. The GP or institutional doctor sends invitations in October and November.", "source": { "title": "Griepprik", "publisher": "RIVM", "url": "https://www.rivm.nl/griep-griepprik/griepprik", "year": 2026 }, "checked": "2026-09-28" }, "PL": { "note": "In Poland, in the 2026/2027 season the flu vaccine is free for children from 6 months to 18, people 65 and over, and pregnant or postpartum women. Adults 18 to 64 get 50% reimbursement, as does Efluelda for 60 and over. A prescription from a doctor or pharmacist is needed.", "source": { "title": "Jak refundowane są szczepionki przeciw grypie w sezonie 2026/2027?", "publisher": "Szczepienia.info, NIZP PZH-PIB", "url": "https://szczepienia.pzh.gov.pl/faq/jak-sa-refundowane-szczepionki-przeciw-grypie-w-sezonie-2026-2027/", "year": 2026 }, "checked": "2026-09-28" } }, "personalization": { "boosts": [ { "when": { "age_min": 65 }, "delta": 15, "reason": "Older adults have higher risk and specific vaccine recommendations" }, { "when": { "pregnant": true }, "delta": 18, "reason": "Vaccination during pregnancy protects the parent and young infant" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "sleep-apnea-awareness", "canonical_url": "https://healthy100.jock.pl/sleep-apnea-awareness/", "rank": 32, "title": "Act on gasping or pauses in sleep", "summary": "Recognizing sleep apnea symptoms can lead to help for disrupted breathing and poor sleep.", "why": "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.", "how": [ "Notice gasping, frequent loud snoring or sleepiness that persists despite enough time in bed.", "Mention observed breathing pauses and daytime symptoms to a clinician.", "If you have a bed partner, include what they have noticed." ], "category": "Sleep", "domain": "sleep-movement", "effort": "low", "evidence": { "grade": "A", "basis": "NHLBI symptom, mechanism and risk factor guidance updated in 2025" }, "impact": { "score": 69, "headline_stat": "Discuss snoring, gasping or breathing pauses with a healthcare provider", "stat_source": 1 }, "sources": [ { "title": "Sleep Apnea: Symptoms", "publisher": "NHLBI, NIH", "year": 2025, "url": "https://www.nhlbi.nih.gov/health/sleep-apnea/symptoms", "tier": 1 }, { "title": "What Is Sleep Apnea?", "publisher": "NHLBI, NIH", "year": 2025, "url": "https://www.nhlbi.nih.gov/health/sleep-apnea", "tier": 1 }, { "title": "Sleep Apnea: Causes and Risk Factors", "publisher": "NHLBI, NIH", "year": 2025, "url": "https://www.nhlbi.nih.gov/health/sleep-apnea/causes", "tier": 1 }, { "title": "Adult BMI Categories", "publisher": "CDC", "year": 2024, "url": "https://www.cdc.gov/bmi/adult-calculator/bmi-categories.html", "tier": 1 } ], "caution": "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.", "practice": { "examples": [ "Tell your clinician if someone has noticed pauses followed by gasping while you sleep.", "If you live alone, describe persistent daytime sleepiness even if nobody has heard you snore.", "If someone has seen your symptoms at night, ask them to come to the appointment with you." ], "pitfalls": [ "Waiting for a watch or phone to confirm sleep apnea delays assessment, so report symptoms to a clinician.", "Dismissing gasping as ordinary snoring can miss a problem, so mention breathing pauses and daytime symptoms together." ], "do": { "1m": "Ask someone who has seen you sleep whether you snore loudly, gasp or stop breathing; note it with how sleepy you feel by day.", "5m": "If you have gasping, observed pauses or persistent daytime sleepiness, start an appointment request and describe those symptoms.", "15m": "Prepare a short symptom account for your appointment: what happens at night, what someone else has noticed, and how sleepiness affects your day.", "plan": { "title": "Turn sleep symptoms into an assessment", "steps": [ "Stage 1: Gather your symptoms and any observations someone has already shared; you do not need a device diagnosis.", "Stage 2: Contact a clinician about breathing pauses, gasping or persistent sleepiness.", "Stage 3: Ask what a sleep assessment involves and follow the testing arrangements offered.", "Stage 4: Arrange follow-up for results; avoid driving while sleepy." ] } }, "guides": [ { "title": "Sleep apnoea: symptoms and getting tested", "publisher": "NHS", "url": "https://www.nhs.uk/conditions/sleep-apnoea/", "kind": "guide", "lang": "en" }, { "title": "Sleep Apnea: Symptoms", "publisher": "NHLBI, NIH", "url": "https://www.nhlbi.nih.gov/health/sleep-apnea/symptoms", "kind": "guide", "lang": "en" } ] }, "personalization": { "applies": {}, "boosts": [ { "when": { "sex": "male" }, "delta": 8, "reason": "NHLBI lists frequent loud snoring as more common in men" }, { "when": { "age_min": 20, "bmi_min": 30 }, "delta": 12, "reason": "Obesity raises the risk of obstructive sleep apnea" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "complete-hpv-vaccination", "canonical_url": "https://healthy100.jock.pl/complete-hpv-vaccination/", "rank": 33, "title": "Complete HPV vaccination", "summary": "Vaccination prevents new HPV infections that can later cause cervical and several other cancers.", "why": "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.", "how": [ "Find your vaccine record and check whether the HPV series is complete.", "If unvaccinated or incompletely vaccinated through age 26, arrange catch-up under CDC guidance or your local programme.", "At ages 27 to 45, discuss likely benefit with a clinician rather than assuming routine vaccination is needed.", "Complete the dose schedule for your age at the first dose and immune status." ], "category": "Vaccination", "domain": "prevention-environment", "effort": "low", "evidence": { "grade": "A", "basis": "CDC vaccination guidance and evidence synthesis on HPV cancer prevention" }, "impact": { "score": 68, "headline_stat": "HPV vaccination could prevent more than 90% of cancers caused by HPV", "stat_source": 1 }, "sources": [ { "title": "HPV Vaccine Recommendations", "publisher": "CDC", "year": 2024, "url": "https://www.cdc.gov/hpv/hcp/vaccination-considerations/", "tier": 1 }, { "title": "Clinical Overview of HPV", "publisher": "CDC", "year": 2024, "url": "https://www.cdc.gov/hpv/hcp/clinical-overview/index.html", "tier": 1 } ], "caution": "Postpone HPV vaccination during pregnancy. Vaccination does not replace cervical screening; adults over 26 generally have less benefit.", "practice": { "examples": [ "Ask your former school vaccination service or GP for a record if you cannot remember having HPV vaccination.", "Bring the dates of any HPV doses so the vaccinator can check whether your local schedule is complete." ], "pitfalls": [ "Dose schedules differ by country and immune status, so ask a vaccinator rather than copying someone else's schedule.", "Vaccination does not treat an existing HPV infection, so continue any advised screening or follow-up." ], "do": { "5m": "Check your HPV vaccination record or request it from your clinic or school vaccination service.", "15m": "Ask a vaccination service about local catch-up eligibility; share your previous doses, age at vaccination, pregnancy and immune conditions.", "plan": { "title": "Check and complete your local schedule", "steps": [ "Find your dose record or ask a service to help reconstruct it.", "Have a vaccinator check local eligibility and whether more doses are needed.", "Book the recommended appointments and record each dose.", "Continue cervical screening if you are eligible, even after vaccination." ] } }, "guides": [ { "title": "HPV vaccine: eligibility and how to get it", "publisher": "NHS", "url": "https://www.nhs.uk/vaccinations/hpv-vaccine/", "kind": "guide", "lang": "en" } ] }, "local": { "CZ": { "note": "In Czechia, HPV vaccination is fully covered for girls and boys when the course starts between the 11th and the 15th birthday, with an exception for doses delayed by ill health. It is given by a contracted provider, usually the GP.", "source": { "title": "Nepovinná hrazená očkování", "publisher": "Všeobecná zdravotní pojišťovna ČR", "url": "https://www.vzp.cz/pojistenci/prevence/ockovani/nepovinna-hrazena-ockovani", "year": 2026 }, "checked": "2026-09-28" }, "DE": { "note": "In Germany, STIKO recommends HPV vaccination at 9 to 14 years, as two doses at least 5 months apart. Missed doses should be caught up as soon as possible before the 18th birthday; starting from 15 needs 3 doses.", "source": { "title": "HPV-Impfung bei Jugendlichen", "publisher": "Bundesinstitut für Öffentliche Gesundheit, infektionsschutz.de", "url": "https://www.infektionsschutz.de/impfen/fuer-jugendliche-12-17-jahre/hpv-impfung-bei-jugendlichen/", "year": 2026 }, "checked": "2026-09-28" }, "ES": { "note": "In Spain, HPV vaccination is one dose at age 12, with catch-up for unvaccinated males and females up to 18 inclusive. Some risk groups are vaccinated up to 45, and women treated for a high-grade cervical lesion (CIN2+) get 3 doses at any age.", "source": { "title": "Virus de papiloma humano", "publisher": "Ministerio de Sanidad", "url": "https://www.sanidad.gob.es/areas/promocionPrevencion/vacunaciones/vacunas/ciudadanos/vph.htm", "year": 2026 }, "checked": "2026-09-28" }, "NL": { "note": "In the Netherlands, HPV vaccination is given around age 10 as 2 doses half a year apart, free until 18 at youth healthcare (JGZ). From 18 you arrange it yourself, for example via the GP, and pay for it.", "source": { "title": "Vaccineren tegen HPV", "publisher": "RIVM, Rijksvaccinatieprogramma", "url": "https://rijksvaccinatieprogramma.nl/vaccinaties/hpv", "year": 2026 }, "checked": "2026-09-28" }, "PL": { "note": "In Poland, HPV vaccination is free from age 9 until the 14th birthday (Cervarix or Gardasil 9), and Cervarix is fully reimbursed from 14 until the 18th birthday. From 18 the vaccine is available with 50% payment.", "source": { "title": "Bezpłatne programy profilaktyczne", "publisher": "Ministerstwo Zdrowia", "url": "https://www.gov.pl/web/zdrowie/bezplatne-programy-profilaktyczne", "year": 2026 }, "checked": "2026-09-28" }, "UA": { "note": "In Ukraine, the national vaccination calendar has included HPV since 1 January 2026: one dose for girls aged 12 to 13 inclusive, and from age 9 for girls in risk groups. Calendar vaccination is provided free by the state.", "source": { "title": "Календар профілактичних щеплень", "publisher": "Центр громадського здоров’я МОЗ України", "url": "https://phc.org.ua/kalendar-profilaktichnikh-scheplen", "year": 2026 }, "checked": "2026-09-28" } }, "personalization": { "applies": { "age_max": 45 }, "boosts": [ { "when": { "age_min": 18, "age_max": 26 }, "delta": 25, "reason": "CDC recommends catch-up through age 26 if not fully vaccinated" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "fish-weekly", "canonical_url": "https://healthy100.jock.pl/fish-weekly/", "rank": 34, "title": "Eat fish regularly, including oily fish", "summary": "Fish supplies protein and nutrients, while oily fish provides fats that support heart health.", "why": "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.", "how": [ "Plan fish meals during the week, including salmon, sardines or trout.", "Choose baked, steamed or grilled fish more often than battered fish.", "Use canned or frozen fish when convenient.", "If pregnant, follow local advice on mercury and other fish contaminants." ], "category": "Protein foods", "domain": "food-substances", "effort": "low", "evidence": { "grade": "A", "basis": "Current NHS food based dietary guidance, reviewed June 2026" }, "impact": { "score": 68, "headline_stat": "At least 2 portions of fish weekly", "stat_source": 0 }, "effect": { "kind": "guideline_amount", "value": 2, "unit": "portions/week", "outcome": "weekly fish intake, at least this amount", "comparison": "NHS guidance, including one oily fish portion", "stat_source": 0, "bound": "at_least" }, "sources": [ { "title": "Fish and shellfish", "publisher": "NHS", "year": 2026, "url": "https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/", "tier": 1 }, { "title": "Eating a balanced diet", "publisher": "NHS", "year": 2026, "url": "https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/", "tier": 1 } ], "caution": "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.", "practice": { "examples": [ "Serve cooked salmon with potatoes and vegetables for one weekly dinner.", "Use canned sardines on toast for an oily fish meal.", "Try baked cod instead of battered fish for your other weekly portion." ], "pitfalls": [ "Do not count tuna as oily fish: use salmon, sardines or trout for that portion.", "Do not assume more oily fish is always better: check the NHS limits for pregnancy and people who may become pregnant.", "Do not take fish liver oil supplements if you are pregnant or trying for a baby unless your GP advises it: they are high in vitamin A." ], "do": { "1m": "Choose two meals this week for fish: one with salmon, sardines or trout and one with white fish, if fish is safe for you.", "5m": "Check the guide's fish limits for your life stage before shopping; avoid any fish you are allergic to.", "15m": "Plan two suitable fish meals, including one oily fish; an adult portion is around 140 g cooked.", "30m": "Start a suitable baked fish dinner: prepare the sides while it cooks and follow the full cooking time.", "plan": { "title": "Make a weekly fish routine", "steps": [ "Stage 1: Check allergies and pregnancy guidance, including limits on tuna and oily fish.", "Stage 2: Schedule one oily fish meal and one white fish meal, using canned or frozen fish if easier.", "Stage 3: Repeat weekly with varieties you enjoy and can afford." ] } }, "guides": [ { "title": "Fish and shellfish", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/", "kind": "guide", "lang": "en" } ] }, "local": { "DE": { "note": "In Germany, the German Nutrition Society (DGE) recommends eating fish once or twice a week, ideally from sustainable sources.", "source": { "title": "Gut essen und trinken: die DGE-Empfehlungen", "publisher": "Deutsche Gesellschaft für Ernährung", "url": "https://www.dge.de/gesunde-ernaehrung/gut-essen-und-trinken/dge-empfehlungen/", "year": 2026 }, "checked": "2026-09-28" }, "ES": { "note": "In Spain, AESAN recommends at least 3 portions of fish a week, favouring oily fish, with a portion of 125 to 150 g. Pregnant or breastfeeding women, women planning pregnancy and children aged 0 to 10 should avoid swordfish, bluefin tuna, shark and pike because of mercury.", "source": { "title": "Recomendaciones dietéticas saludables y sostenibles", "publisher": "Agencia Española de Seguridad Alimentaria y Nutrición (AESAN)", "url": "https://www.aesan.gob.es/dam/jcr:303bc425-0df3-4124-abe9-75499ce573fa/RECOMENDACIONES_DIETETICAS.pdf", "year": 2022 }, "checked": "2026-09-28" }, "NL": { "note": "In the Netherlands, the Voedingscentrum advises eating 100 g of fish a week, preferably oily fish from a sustainable source.", "source": { "title": "Vis", "publisher": "Voedingscentrum", "url": "https://www.voedingscentrum.nl/encyclopedie/vis.aspx", "year": 2026 }, "checked": "2026-09-28" } }, "personalization": { "boosts": [ { "when": { "pregnant": true }, "delta": 6, "reason": "Fish nutrients support fetal development, with species limits for contaminants." } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "prevent-and-test-stis", "canonical_url": "https://healthy100.jock.pl/prevent-and-test-stis/", "rank": 35, "title": "Use protection and get STI tests", "summary": "Protection and appropriate testing help prevent infections and find those that have no symptoms.", "why": "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.", "how": [ "Use condoms correctly throughout sex when there is a risk of infection.", "Discuss STI testing with a clinician, including which sites need samples based on the kinds of sex you have.", "If you are a sexually active woman under 25, ask for yearly gonorrhea and chlamydia testing.", "If a test is positive, complete treatment and follow advice on partner care and when sex can resume.", "During pregnancy, arrange the recommended infection tests early in antenatal care." ], "category": "Sexual health", "domain": "prevention-environment", "effort": "low", "evidence": { "grade": "A", "basis": "CDC STI prevention and screening recommendations" }, "impact": { "score": 68, "headline_stat": "Sexually active women under 25 should be tested for gonorrhea and chlamydia every year", "stat_source": 0 }, "sources": [ { "title": "Getting Tested for STIs", "publisher": "CDC", "year": 2026, "url": "https://www.cdc.gov/sti/testing/index.html", "tier": 1 }, { "title": "How to Prevent STIs", "publisher": "CDC", "year": 2024, "url": "https://www.cdc.gov/sti/prevention/index.html", "tier": 1 } ], "caution": "Condoms do not eliminate every STI risk. Symptoms, pregnancy or a recent possible HIV exposure need prompt clinical advice; testing timing matters.", "practice": { "examples": [ "Ask whether you need throat or rectal samples as well as urine or blood tests, based on the sex you have.", "Before sex with a new partner, discuss testing and using condoms together." ], "pitfalls": [ "No symptoms does not mean no infection, so ask which tests suit your situation.", "One test does not cover every infection or body site, so describe your exposures when arranging testing." ], "do": { "1m": "Prepare this question for a sexual health service: which tests and sample sites fit the sex I have, and when should I test?", "5m": "Find a local sexual health service and request advice on confidential testing; mention symptoms, pregnancy or a recent exposure.", "15m": "Prepare a private summary of exposure dates, symptoms and oral, vaginal or anal sex so the service can choose tests and timing.", "plan": { "title": "Testing with follow-through", "steps": [ "Discuss condoms and testing with your partner before sex.", "Ask a service which tests and timing fit your exposures; seek prompt advice for a possible recent HIV exposure.", "Complete the agreed testing and make sure you receive the results.", "If positive, arrange care and follow advice about partners, treatment and when sex can resume." ] } }, "guides": [ { "title": "Getting Tested for STIs", "publisher": "CDC", "url": "https://www.cdc.gov/sti/testing/index.html", "kind": "guide", "lang": "en" }, { "title": "How to Prevent STIs", "publisher": "CDC", "url": "https://www.cdc.gov/sti/prevention/index.html", "kind": "guide", "lang": "en" } ] }, "local": { "DE": { "note": "In Germany, statutory insurance covers a yearly chlamydia screening test for young women under 25.", "source": { "title": "Früherkennungsuntersuchungen im Überblick", "publisher": "Gemeinsamer Bundesausschuss", "url": "https://www.g-ba.de/themen/methodenbewertung/frueherkennungsuntersuchungen/", "year": 2026 }, "checked": "2026-09-28" }, "PL": { "note": "In Poland, testing points (PKD) offer free, anonymous HIV tests with counselling and no referral, and most also test for syphilis and HCV. Addresses are listed on aids.gov.pl.", "source": { "title": "Profilaktyka i testowanie w kierunku HIV", "publisher": "Ministerstwo Zdrowia", "url": "https://www.gov.pl/web/zdrowie/profilaktyka-i-testowanie-w-kierunku-hiv", "year": 2026 }, "checked": "2026-09-28" } }, "personalization": { "boosts": [ { "when": { "pregnant": true }, "delta": 20, "reason": "CDC recommends infection screening early in pregnancy" }, { "when": { "sex": "female", "age_max": 24 }, "delta": 12, "reason": "If sexually active, CDC recommends annual chlamydia and gonorrhea testing under 25" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "limit-ultra-processed-food", "canonical_url": "https://healthy100.jock.pl/limit-ultra-processed-food/", "rank": 36, "title": "Replace some ultra processed foods", "summary": "Simple food swaps can reduce excess salt, free sugars and unhealthy fats.", "why": "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.", "how": [ "Replace one frequent packaged snack with fruit, nuts or plain yogurt.", "Keep simple meal ingredients available, such as beans and frozen vegetables.", "Compare products for salt, sugar and fiber as well as processing.", "Keep useful options such as canned beans and fortified foods; packaging alone does not determine nutritional quality." ], "category": "Food choices", "domain": "food-substances", "effort": "medium", "evidence": { "grade": "B", "basis": "2024 umbrella review of observational meta analyses; WHO 2026 guidance supports minimally processed staples" }, "impact": { "score": 67, "headline_stat": "Greater ultra processed food intake linked to 21% higher mortality, with low certainty", "stat_source": 0 }, "effect": { "kind": "relative_change", "value": 21, "unit": "%", "outcome": "all-cause mortality association, low certainty", "comparison": "greater versus lower ultra processed food exposure", "stat_source": 0 }, "sources": [ { "title": "Ultra processed food exposure and adverse health outcomes: umbrella review of epidemiological meta analyses", "publisher": "BMJ", "year": 2024, "url": "https://pubmed.ncbi.nlm.nih.gov/38418082", "tier": 2 }, { "title": "Healthy diet", "publisher": "WHO", "year": 2026, "url": "https://www.who.int/news-room/fact-sheets/detail/healthy-diet", "tier": 1 } ], "practice": { "examples": [ "Choose plain yogurt with whole fruit instead of a sweetened dessert.", "Keep frozen vegetables and canned beans for an easy dinner.", "Keep wholemeal sliced bread if it helps you make a balanced lunch." ], "pitfalls": [ "Do not discard every packaged food: useful bread, beans and fortified foods can stay.", "Do not assume a homemade food is automatically healthier: compare sugar, salt, saturated fat and fiber too." ], "do": { "1m": "Choose one frequent packaged sweet or salty snack to replace, then pick fruit, plain yogurt or a suitable plain nut option.", "5m": "Compare two versions of a usual packaged food for salt, sugar, saturated fat and fiber; choose the option that improves your usual meal.", "15m": "List a convenient fallback meal using canned beans, frozen vegetables and a staple grain, choosing foods that fit your dietary needs.", "30m": "Prepare that fallback meal using ready cooked beans and vegetables; follow the grain's cooking instructions and refrigerate leftovers promptly.", "plan": { "title": "Improve one convenience choice", "steps": [ "Week 1: Change one frequent snack high in salt or sugar.", "Week 2: Add a convenient meal using vegetables, pulses and a staple grain.", "Week 3: Keep helpful packaged foods and compare nutrition labels when replacing others." ] } }, "guides": [ { "title": "Processed foods", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/what-are-processed-foods/", "kind": "guide", "lang": "en" }, { "title": "Food labels", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/how-to-read-food-labels/", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "screen-breast-cancer", "canonical_url": "https://healthy100.jock.pl/screen-breast-cancer/", "rank": 37, "title": "Book mammograms when eligible", "summary": "Screening mammograms can find breast cancer before symptoms and reduce the chance of dying from it.", "why": "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.", "how": [ "Check when your next screening mammogram is due.", "Use your local programme: the US schedule is every 2 years at ages 40 to 74, the NHS invites every 3 years from 50 to 71, and the EU recommends ages 50 to 69.", "Tell the service about previous breast cancer, chest radiation or a strong family history.", "Complete any requested follow-up imaging or biopsy." ], "category": "Cancer screening", "domain": "prevention-environment", "effort": "medium", "evidence": { "grade": "A", "basis": "USPSTF 2024 evidence review and modeling, supported by NCI screening guidance" }, "impact": { "score": 67, "headline_stat": "Mammograms every 2 years at ages 40 to 74", "stat_source": 0 }, "effect": { "kind": "guideline_amount", "value": 2, "unit": "years between screens", "outcome": "US mammography interval for average risk women aged 40 to 74", "comparison": "USPSTF schedule; local programmes and higher risk pathways differ", "stat_source": 0, "bound": "every" }, "sources": [ { "title": "Breast Cancer: Screening, Final Recommendation Statement", "publisher": "USPSTF", "year": 2024, "url": "https://www.uspreventiveservicestaskforce.org/uspstf/document/RecommendationStatementFinal/breast-cancer-screening", "tier": 1 }, { "title": "Screening for Breast Cancer", "publisher": "NIH NCI", "year": 2025, "url": "https://www.cancer.gov/types/breast/screening", "tier": 1 }, { "title": "Council Recommendation on a new EU approach on cancer screening", "publisher": "Council of the European Union", "year": 2022, "url": "https://data.consilium.europa.eu/doc/document/ST-14770-2022-INIT/en/pdf", "tier": 1 }, { "title": "Who breast screening is for", "publisher": "NHS", "year": 2025, "url": "https://www.nhs.uk/tests-and-treatments/breast-screening-mammogram/who-breast-screening-is-for/", "tier": 1 } ], "caution": "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.", "practice": { "examples": [ "If the offered mammogram time does not work, contact the service to change it.", "Tell the service about breast implants or mobility needs so it can plan the appointment." ], "pitfalls": [ "A new lump needs assessment even after a normal mammogram, so contact a clinician rather than waiting for screening.", "A missed appointment is not a reason to give up, so contact the programme to rebook." ], "do": { "1m": "Choose one thing to tell the screening service when booking: an implant, access need, previous breast cancer or family history.", "5m": "Check your local screening invitation or due date and contact the service to book or change the appointment if needed.", "15m": "Prepare details of previous mammograms, breast treatment and family history; check where to attend and request any support you need.", "plan": { "title": "From invitation to result", "steps": [ "Check the local schedule and discuss any higher risk history with your clinician.", "Book or confirm an appointment that you can attend.", "Attend and ask when and how you will receive results.", "Complete any requested imaging or biopsy and record the next due date." ] } }, "guides": [ { "title": "How to book or change breast screening", "publisher": "NHS", "url": "https://www.nhs.uk/tests-and-treatments/breast-screening-mammogram/how-to-book-or-change-an-appointment/", "kind": "guide", "lang": "en" } ] }, "local": { "AT": { "note": "In Austria, the e-card of women aged 45 to 74 is automatically enabled for a screening mammogram every 2 years. Women aged 40 to 44 or over 74 can opt in through MeineSV with ID Austria or the free serviceline 0800 500 181.", "source": { "title": "früh erkennen: So können Sie sich anmelden!", "publisher": "Österreichisches Brustkrebs-Früherkennungsprogramm, frueh-erkennen.at", "url": "https://www.frueh-erkennen.at/so-koennen-sie-teilnehmen/", "year": 2025 }, "checked": "2026-09-28" }, "BE": { "note": "In Belgium (Flanders), women aged 50 to 69 are invited every two years for a screening mammogram, fully free with a Belgian health insurance fund.", "source": { "title": "Bevolkingsonderzoek borstkanker", "publisher": "Centrum voor Kankeropsporing, Bevolkingsonderzoek Vlaanderen", "url": "https://borstkanker.bevolkingsonderzoek.be/nl", "year": 2026 }, "checked": "2026-09-28" }, "CZ": { "note": "In Czechia, women from 45 can have a screening mammogram every 2 years with a referral from their gynaecologist or GP, and women over 69 can continue. From 40 you can have it at your own cost.", "source": { "title": "Rakovina prsu: screeningový program", "publisher": "Národní zdravotnický informační portál (NZIP)", "url": "https://www.nzip.cz/clanek/1186-rakovina-prsu-screeningovy-program", "year": 2026 }, "checked": "2026-09-28" }, "DE": { "note": "In Germany, women aged 50 to 75 are invited to a screening mammogram every 2 years. If your last screening was at least 22 months ago, you can also book an appointment yourself.", "source": { "title": "Brustkrebs-Früherkennung: Mammographie-Screening-Programm", "publisher": "Gemeinsamer Bundesausschuss", "url": "https://www.g-ba.de/themen/methodenbewertung/erwachsene/krebsfrueherkennung/mammographie-screening/", "year": 2026 }, "checked": "2026-09-28" }, "ES": { "note": "In Spain, the national programme has offered a mammogram every two years to women aged 50 to 69. On 20 May 2026 the Public Health Commission approved extending it to women aged 45 to 74, still every two years, with regions given up to three years to start and up to six years to reach near-full invitation coverage.", "source": { "title": "Sanidad aprueba la ampliación del cribado de cáncer de mama a mujeres de entre 45 y 74 años", "publisher": "Ministerio de Sanidad", "url": "https://www.sanidad.gob.es/gabinete/notasPrensa.do?id=6913", "year": 2026 }, "checked": "2026-09-28" }, "NL": { "note": "In the Netherlands, the first breast screening invitation comes between 49 and 52, then every 2 years until the year you turn 76. Invitations are temporarily later than usual because of staff shortages.", "source": { "title": "Bevolkingsonderzoek borstkanker: uw uitnodiging", "publisher": "Bevolkingsonderzoek Nederland", "url": "https://www.bevolkingsonderzoeknederland.nl/borstkanker/de-uitnodiging/", "year": 2026 }, "checked": "2026-09-28" }, "PL": { "note": "In Poland, women aged 45 to 74 (age counted by year of birth) can have a free mammogram without a referral if they have had none in the last 2 years. Book through IKP or mojeIKP, or visit a mammobus.", "source": { "title": "Profilaktyka raka piersi", "publisher": "Pacjent.gov.pl", "url": "https://pacjent.gov.pl/program-profilaktyczny/profilaktyka-raka-piersi", "year": 2026 }, "checked": "2026-09-28" }, "UA": { "note": "In Ukraine, population breast cancer screening covers women aged 50 to 69, and women with risk factors from 40. It means a breast examination by the primary care doctor or gynaecologist and a referral for mammography every 2 years.", "source": { "title": "Порядок скринінгу і ранньої діагностики раку молочної залози та моніторингу стану здоров’я пацієнток з груп ризику", "publisher": "Ministry of Health of Ukraine, Order No. 1368 (official text on zakon.rada.gov.ua)", "url": "https://zakon.rada.gov.ua/laws/show/z1273-24", "year": 2024 }, "checked": "2026-09-28" } }, "personalization": { "applies": { "sex": "female" }, "boosts": [ { "when": { "sex": "female", "age_min": 40, "age_max": 74 }, "delta": 18, "reason": "USPSTF recommends a mammogram every 2 years at ages 40 to 74" }, { "when": { "region": [ "europe" ], "sex": "female", "age_min": 50, "age_max": 71 }, "delta": 8, "reason": "NHS invites every 3 years from 50 up to the 71st birthday and the EU recommends 50 to 69" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "insomnia-treatment", "canonical_url": "https://healthy100.jock.pl/insomnia-treatment/", "rank": 38, "title": "Seek effective help for insomnia", "summary": "A structured insomnia programme can help you fall asleep and stay asleep.", "why": "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.", "how": [ "Tell a clinician if sleep problems last for months or interfere with daily life.", "Ask specifically about cognitive behavioral therapy for insomnia.", "Choose an available format, such as in person, telephone or a supported online programme." ], "category": "Sleep", "domain": "sleep-movement", "effort": "medium", "evidence": { "grade": "A", "basis": "NHLBI recommendation for initial insomnia treatment, corroborated by NHS guidance" }, "impact": { "score": 66, "headline_stat": "A typical insomnia therapy programme lasts 6 to 8 weeks", "stat_source": 0 }, "sources": [ { "title": "Insomnia: Treatment", "publisher": "NHLBI, NIH", "year": 2022, "url": "https://www.nhlbi.nih.gov/health/insomnia/treatment", "tier": 1 }, { "title": "Insomnia", "publisher": "NHS", "year": 2024, "url": "https://www.nhs.uk/conditions/insomnia/", "tier": 1 } ], "caution": "Use professional guidance for sleep restriction components; do not sharply reduce time in bed on your own.", "practice": { "examples": [ "Ask your clinician, 'Could I access cognitive behavioral therapy for insomnia, or CBT-I?'", "If attending in person is difficult, ask about supported telephone or online treatment." ], "pitfalls": [ "Repeating sleep tips alone can leave persistent insomnia untreated, so ask about CBT-I when sleep problems affect daily life.", "Copying a sleep restriction schedule can be unsafe, so use professional guidance for that part of treatment." ], "do": { "1m": "Write down how long your sleep problem has lasted and one way it affects your day, to bring to a GP.", "5m": "If sleep problems persist or make daily life hard, start an appointment request and ask about CBT-I; include how long this has been happening.", "15m": "Prepare your appointment notes: bedtime, waking, naps, daytime effects and medicines or sleep products you use; ask which CBT-I options are available.", "plan": { "title": "Find structured help for insomnia", "steps": [ "Stage 1: Describe your sleep problem and its daytime effects to a clinician.", "Stage 2: Ask about CBT-I and a format you can access, such as in person, telephone or supported online care.", "Stage 3: Follow the agreed programme, with professional guidance for changes to time in bed.", "Stage 4: Review progress and remaining symptoms with your provider." ] } }, "guides": [ { "title": "Insomnia: Treatment", "publisher": "NHLBI, NIH", "url": "https://www.nhlbi.nih.gov/health/insomnia/treatment", "kind": "guide", "lang": "en" }, { "title": "Insomnia", "publisher": "NHS", "url": "https://www.nhs.uk/conditions/insomnia/", "kind": "guide", "lang": "en" }, { "title": "About Sleep: habits and sleep diary", "publisher": "CDC", "url": "https://www.cdc.gov/sleep/about/", "kind": "guide", "lang": "en" } ] }, "personalization": { "applies": {}, "boosts": [ { "when": { "shift_work": true }, "delta": 10, "reason": "NHS lists shift work among the common causes of insomnia" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "update-routine-vaccines", "canonical_url": "https://healthy100.jock.pl/update-routine-vaccines/", "rank": 39, "title": "Check your routine vaccine record", "summary": "Closing gaps in routine vaccination prevents infections that can cause severe illness or lasting harm.", "why": "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.", "how": [ "Gather your records and ask a clinician or pharmacist to identify missing doses.", "Check whether you have had Tdap and when your next tetanus and diphtheria booster is due.", "Review hepatitis B vaccination, especially if you are 19 to 59 or have ongoing exposure risk.", "Ask about MMR catch-up if you lack evidence of immunity.", "If pregnant, ask about Tdap during each pregnancy and which vaccines should wait." ], "category": "Vaccination", "domain": "prevention-environment", "effort": "low", "evidence": { "grade": "A", "basis": "CDC adult immunization schedule and hepatitis B vaccination recommendations" }, "impact": { "score": 66, "headline_stat": "US schedule: tetanus and diphtheria boosters every 10 years after the primary series", "stat_source": 0 }, "effect": { "kind": "guideline_amount", "value": 10, "unit": "years between boosters", "outcome": "US tetanus and diphtheria routine booster interval", "comparison": "After a completed primary series; wounds and pregnancy can change timing", "stat_source": 0, "bound": "every" }, "sources": [ { "title": "Adult Immunization Schedule Notes", "publisher": "CDC", "year": 2025, "url": "https://www.cdc.gov/vaccines/hcp/imz-schedules/adult-notes.html", "tier": 1 }, { "title": "Hepatitis B Vaccine", "publisher": "CDC", "year": 2025, "url": "https://www.cdc.gov/hepatitis-b/vaccination/index.html", "tier": 1 } ], "caution": "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.", "practice": { "examples": [ "Take your childhood vaccination record to a pharmacist and ask about gaps.", "If you are pregnant, ask your maternity team which vaccines are due and which should wait." ], "pitfalls": [ "A missing record does not prove you are protected, so ask a clinician to work out a catch-up plan.", "A routine booster schedule does not cover every wound, so get prompt advice about tetanus protection after an injury." ], "do": { "1m": "Recall where your vaccine records might be: a childhood clinic, school service or previous doctor; choose whom to contact first.", "5m": "Request your vaccine record from that service or check the record you already have.", "15m": "Gather available records and list upcoming travel, pregnancy or immune conditions to discuss at a vaccine review.", "plan": { "title": "Close gaps in routine protection", "steps": [ "Collect the records you can find, including vaccines received abroad.", "Ask a clinician or pharmacist to review tetanus, diphtheria, whooping cough, MMR and hepatitis B under your local schedule.", "Book any recommended catch-up appointments and keep the updated record together." ] } }, "guides": [ { "title": "What Vaccines are Recommended for You", "publisher": "CDC", "url": "https://www.cdc.gov/vaccines-adults/recommended-vaccines/index.html", "kind": "guide", "lang": "en" } ] }, "local": { "CZ": { "note": "In Czechia, adults get a tetanus booster every 10 to 15 years, and every 10 years over 60. A combined vaccine can be recommended but is not covered by public insurance.", "source": { "title": "Tetanus", "publisher": "Národní zdravotnický informační portál (NZIP)", "url": "https://www.nzip.cz/clanek/39-tetanus", "year": 2026 }, "checked": "2026-09-28" }, "DE": { "note": "In Germany, adults should renew tetanus and diphtheria every ten years and get pertussis once in adulthood. If you were born after 1970 and your measles status is unclear or you had only one childhood dose, one measles dose is advised. Statutory health insurance pays for every vaccine the G-BA directive recommends.", "source": { "title": "Schutzimpfungs-Richtlinie", "publisher": "Gemeinsamer Bundesausschuss", "url": "https://www.g-ba.de/richtlinien/60/", "year": 2026 }, "checked": "2026-09-28" }, "ES": { "note": "In Spain, adults should have their tetanus vaccination status checked and receive Td doses until they have 5 in total. People who had 5 doses in childhood and adolescence get one Td booster at around 65.", "source": { "title": "Tétanos", "publisher": "Ministerio de Sanidad", "url": "https://www.sanidad.gob.es/areas/promocionPrevencion/vacunaciones/vacunas/ciudadanos/tetanos.htm", "year": 2026 }, "checked": "2026-09-28" }, "NL": { "note": "In the Netherlands, all pregnant women can get a free whooping cough jab from 22 weeks until the end of pregnancy, the earlier the better, to protect the baby. You make the appointment yourself with youth healthcare (JGZ).", "source": { "title": "Ik ben zwanger en wil mijn baby beschermen tegen kinkhoest (22 wekenprik)", "publisher": "Nederlands Huisartsen Genootschap, Thuisarts", "url": "https://www.thuisarts.nl/kinkhoest/ik-ben-zwanger-en-wil-mijn-baby-beschermen-tegen-kinkhoest-22-wekenprik", "year": 2024 }, "checked": "2026-09-28" }, "PL": { "note": "In Poland, the adult calendar recommends for all adults a Tdap booster every 10 years, flu vaccine each season, 3 doses of hepatitis B if unvaccinated, and 3 doses of tick-borne encephalitis vaccine with boosters every 3 to 5 years.", "source": { "title": "Kalendarz szczepień zalecanych dla dorosłych na 2026 rok (kryterium wiekowe)", "publisher": "Szczepienia.info, NIZP PZH-PIB", "url": "https://szczepienia.pzh.gov.pl/kalendarz-szczepien-doroslych/", "year": 2026 }, "checked": "2026-09-28" }, "UA": { "note": "In Ukraine, the national vaccination calendar gives diphtheria and tetanus shots at 6 and 16 years, followed by revaccination every ten years for life. Calendar vaccination is provided free by the state.", "source": { "title": "Календар профілактичних щеплень", "publisher": "Центр громадського здоров’я МОЗ України", "url": "https://phc.org.ua/kalendar-profilaktichnikh-scheplen", "year": 2026 }, "checked": "2026-09-28" } }, "personalization": { "boosts": [ { "when": { "pregnant": true }, "delta": 20, "reason": "CDC recommends Tdap during every pregnancy" }, { "when": { "age_min": 19, "age_max": 59 }, "delta": 8, "reason": "CDC recommends hepatitis B vaccination for adults aged 19 to 59" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "balance-training", "canonical_url": "https://healthy100.jock.pl/balance-training/", "rank": 40, "title": "Practise balance as you get older", "summary": "Balance and functional exercise help older adults avoid falls.", "why": "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.", "how": [ "Practise near a solid support, or join a supervised balance class.", "Include controlled weight shifts, stepping and getting up from a chair.", "Combine balance and strength work on at least three days weekly, as WHO recommends for older adults." ], "category": "Balance", "domain": "sleep-movement", "effort": "medium", "evidence": { "grade": "A", "basis": "Cochrane 2019 review, high certainty balance and functional exercise result; WHO guidance" }, "impact": { "score": 65, "headline_stat": "Balance and functional exercise: 24% lower rate of falls in older adults", "stat_source": 0 }, "effect": { "kind": "relative_change", "value": -24, "unit": "%", "outcome": "rate of falls in community-dwelling older adults", "comparison": "balance and functional exercise versus control in trials", "stat_source": 0 }, "sources": [ { "title": "Exercise for preventing falls in older people living in the community", "publisher": "Cochrane", "year": 2019, "url": "https://www.cochrane.org/evidence/CD012424_exercise-preventing-falls-older-people-living-community", "tier": 1 }, { "title": "Physical activity: recommendations from the 2020 WHO guidelines", "publisher": "WHO Europe", "year": 2021, "url": "https://www.who.int/europe/news-room/fact-sheets/item/physical-activity", "tier": 1 } ], "caution": "If you have fallen, feel unsteady or have dizziness, ask for a tailored exercise plan before practising unsupported.", "practice": { "examples": [ "Ask about a supervised class that combines balance practice and leg strengthening.", "Practise slow sideways steps with a wall or worktop within reach to hold if you wobble." ], "pitfalls": [ "Trying balance moves without support raises the chance of a fall, so use a stable support and get tailored advice if you feel unsteady.", "Rushing to harder movements makes control difficult, so progress slowly and retain support when you need it." ], "do": { "5m": "Read the NHS balance routine and its support advice; if you have fallen, feel dizzy or unsteady, start a request for a tailored balance assessment.", "15m": "Do the NHS balance moves beside a wall or stable chair: sideways walking, heel-to-toe walking, a one-leg stand with a hand on it.", "plan": { "title": "Build steadiness with suitable support", "steps": [ "Stage 1: Get tailored advice if you have fallen, feel unsteady or have dizziness.", "Stage 2: Choose appropriate exercises and a safe support with your clinician or class leader.", "Stage 3: Build a repeatable routine combining balance and strength, working toward three days weekly as appropriate.", "Stage 4: Review control and confidence before making exercises harder." ] }, "30m": "Find a local supervised balance or falls prevention class and check how to join; note any falls or dizziness to mention." }, "guides": [ { "title": "Balance exercises", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/exercise/balance-exercises/", "kind": "guide", "lang": "en" }, { "title": "Strength exercises", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/exercise/strength-exercises/", "kind": "guide", "lang": "en" } ] }, "personalization": { "applies": { "age_min": 65 }, "boosts": [ { "when": { "age_min": 65 }, "delta": 30, "reason": "WHO adds balance and functional training from age 65" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "limit-red-meat", "canonical_url": "https://healthy100.jock.pl/limit-red-meat/", "rank": 41, "title": "Swap some red meat for plant protein", "summary": "Moderating red meat intake can improve dietary quality and may lower bowel cancer risk.", "why": "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.", "how": [ "Use beans or lentils for some meals that would otherwise contain beef, pork or lamb.", "Make meat a smaller part of stews and sauces.", "If your intake is high, compare cooked portions with the NHS combined daily limit." ], "category": "Protein foods", "domain": "food-substances", "effort": "medium", "evidence": { "grade": "B", "basis": "National dietary guidance and WHO assessment of limited observational evidence for red meat and bowel cancer" }, "impact": { "score": 65, "headline_stat": "Reduce high red and processed meat intake to 70 g daily on average", "stat_source": 0 }, "effect": { "kind": "guideline_amount", "value": 70, "unit": "g/day", "outcome": "average combined red and processed meat intake after reduction", "comparison": "NHS advice for people eating more than 90 g daily, cooked weight", "stat_source": 0, "bound": "at_most" }, "sources": [ { "title": "Meat in your diet", "publisher": "NHS", "year": 2024, "url": "https://www.nhs.uk/live-well/eat-well/food-types/meat-nutrition/", "tier": 1 }, { "title": "Carcinogenicity of red and processed meat", "publisher": "WHO", "year": 2026, "url": "https://www.who.int/news-room/questions-and-answers/item/cancer-carcinogenicity-of-the-consumption-of-red-meat-and-processed-meat", "tier": 1 } ], "caution": "If reducing meat during pregnancy or with iron deficiency, ask how to meet iron and B12 needs.", "practice": { "examples": [ "Replace part of the beef in a stew with cooked beans.", "Make a lentil pasta sauce for a meal that usually contains mince.", "Use a smaller portion of lamb and add vegetables and a starchy side." ], "pitfalls": [ "Do not count only beef: pork and lamb are red meat too.", "Do not weigh raw meat against a cooked weight guideline: compare like with like.", "Do not remove a major iron source without a replacement: discuss iron and B12 if pregnant or iron deficient." ], "do": { "1m": "Recall yesterday's beef, pork, lamb and processed meat. Pick one repeated meal where beans could replace part of the meat.", "5m": "Review your usual red and processed meat portions using cooked weights; the NHS reduction advice applies if you average more than 90 g daily.", "15m": "Adapt a familiar stew or sauce on paper: replace some meat with cooked beans or lentils and keep vegetables and a starchy side.", "30m": "Make a lentil sauce with cooked canned lentils for a usual mince meal; if pregnant or iron deficient, arrange advice on iron and B12 needs.", "plan": { "title": "Reduce high intake gradually", "steps": [ "Stage 1: Estimate a week's combined cooked red and processed meat intake.", "Stage 2: If above 90 g daily on average, use smaller portions and pulse meals to move toward the NHS 70 g average.", "Stage 3: Keep the changes and review nutrient needs if meat was your main iron or B12 source." ] } }, "guides": [ { "title": "Meat in your diet", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/eat-well/food-types/meat-nutrition/", "kind": "guide", "lang": "en" }, { "title": "Eating a balanced diet", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/", "kind": "guide", "lang": "en" } ] }, "local": { "DE": { "note": "In Germany, the German Nutrition Society (DGE) recommends that if you eat meat and sausage, you keep it to no more than 300 g a week.", "source": { "title": "Gut essen und trinken: die DGE-Empfehlungen", "publisher": "Deutsche Gesellschaft für Ernährung", "url": "https://www.dge.de/gesunde-ernaehrung/gut-essen-und-trinken/dge-empfehlungen/", "year": 2026 }, "checked": "2026-09-28" }, "ES": { "note": "In Spain, AESAN recommends 0 to 3 portions of meat a week in total, favouring poultry and rabbit and keeping processed meat to a minimum. A portion is 100 to 125 g.", "source": { "title": "Recomendaciones dietéticas saludables y sostenibles", "publisher": "Agencia Española de Seguridad Alimentaria y Nutrición (AESAN)", "url": "https://www.aesan.gob.es/dam/jcr:303bc425-0df3-4124-abe9-75499ce573fa/RECOMENDACIONES_DIETETICAS.pdf", "year": 2022 }, "checked": "2026-09-28" }, "NL": { "note": "In the Netherlands, the Voedingscentrum advises adults to eat no more than 300 g of meat a week, of which at most 100 g red meat.", "source": { "title": "Vlees", "publisher": "Voedingscentrum", "url": "https://www.voedingscentrum.nl/encyclopedie/vlees.aspx", "year": 2026 }, "checked": "2026-09-28" } }, "personalization": { "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "screen-diabetes-risk", "canonical_url": "https://healthy100.jock.pl/screen-diabetes-risk/", "rank": 42, "title": "Check whether diabetes testing is due", "summary": "Testing can uncover diabetes or prediabetes early enough to arrange care and prevent complications.", "why": "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.", "how": [ "Ask about HbA1c or fasting blood glucose if you meet the screening criteria.", "Tell your clinician about diabetes in close relatives or diabetes during a past pregnancy.", "Ask whether an abnormal result needs a repeat test before a diagnosis.", "If results are normal, discuss when to repeat testing; about 3 years is reasonable for the USPSTF group." ], "category": "Screening", "domain": "prevention-environment", "effort": "low", "evidence": { "grade": "A", "basis": "USPSTF recommendation based on screening trials and evidence for preventive interventions" }, "impact": { "score": 65, "headline_stat": "Screen ages 35 to 70 with overweight or obesity", "stat_source": 0 }, "sources": [ { "title": "Prediabetes and Type 2 Diabetes: Screening", "publisher": "USPSTF", "year": 2021, "url": "https://www.uspreventiveservicestaskforce.org/uspstf/recommendation/screening-for-prediabetes-and-type-2-diabetes", "tier": 1 }, { "title": "Diabetes Tests and Diagnosis", "publisher": "NIH NIDDK", "year": 2022, "url": "https://www.niddk.nih.gov/health-information/diabetes/overview/tests-diagnosis", "tier": 1 }, { "title": "NHS Health Check", "publisher": "NHS", "year": 2023, "url": "https://www.nhs.uk/tests-and-treatments/nhs-health-check/", "tier": 1 } ], "caution": "Symptoms, pregnancy and higher inherited risk need a separate testing plan. HbA1c can be misleading with some blood conditions.", "practice": { "examples": [ "Tell your clinician if you had diabetes during pregnancy, even if your glucose later returned to normal.", "Ask which blood test is planned and what preparation it needs." ], "pitfalls": [ "A home glucose meter cannot diagnose diabetes, so arrange clinical testing if you are concerned.", "Different blood tests need different preparation, so ask the service instead of starting a fast yourself." ], "do": { "1m": "Recall whether a parent or sibling has diabetes, or you had diabetes in pregnancy; bring this up when asking about testing.", "5m": "Ask your clinic whether your age and risk factors mean a diabetes blood test is due.", "15m": "Gather previous results and family or pregnancy history; prepare questions about the test, confirmation of abnormal results and repeat testing.", "plan": { "title": "Turn a test into a care plan", "steps": [ "Ask whether testing is appropriate, including any symptoms or pregnancy.", "Book the agreed test and get preparation instructions from the service.", "Discuss the result and whether confirmation is needed.", "If prediabetes is found, ask about a prevention programme; otherwise agree when to review testing." ] } }, "guides": [ { "title": "Diabetes Tests and Diagnosis", "publisher": "NIH NIDDK", "url": "https://www.niddk.nih.gov/health-information/diabetes/overview/tests-diagnosis", "kind": "guide", "lang": "en" } ] }, "local": { "CZ": { "note": "In Czechia, blood glucose is tested at every preventive check with your GP, which adults from 18 have every 2 years.", "source": { "title": "Všeobecné preventivní prohlídky dospělých", "publisher": "Národní zdravotnický informační portál (NZIP)", "url": "https://www.nzip.cz/clanek/441-vseobecne-preventivni-prohlidky-dospelych", "year": 2026 }, "checked": "2026-09-28" }, "DE": { "note": "In Germany, statutory insurance covers a Gesundheits-Check-up once between 18 and 34 and every 3 years from 35. It includes a blood sugar test, which at 18 to 34 is only done if you have risk factors; arrive fasting.", "source": { "title": "Gesundheits-Check-up für Erwachsene", "publisher": "Bundesministerium für Gesundheit, gesund.bund.de", "url": "https://gesund.bund.de/gesundheits-check-up-fuer-erwachsene", "year": 2025 }, "checked": "2026-09-28" }, "NL": { "note": "In the Netherlands, your risk of type 2 diabetes is higher if you are over 45 with a risk factor such as overweight, diabetes in the family or high blood pressure, or from 35 with a Hindustani background. Your GP can then check your blood sugar once every 3 years.", "source": { "title": "Ik heb een grotere kans op diabetes type 2", "publisher": "Nederlands Huisartsen Genootschap, Thuisarts", "url": "https://www.thuisarts.nl/diabetes-type-2/ik-heb-grotere-kans-op-diabetes-type-2", "year": 2026 }, "checked": "2026-09-28" }, "PL": { "note": "In Poland, the free Moje Zdrowie programme for adults from 20 includes a blood glucose test. It is available every 5 years at 20 to 49 and every 3 years from 50; start with the questionnaire in IKP, mojeIKP or at your POZ.", "source": { "title": "Program Moje Zdrowie", "publisher": "Pacjent.gov.pl", "url": "https://pacjent.gov.pl/program-moje-zdrowie/", "year": 2026 }, "checked": "2026-09-28" }, "UA": { "note": "In Ukraine, people aged 40 and over can get a free check that covers type 2 diabetes risk, along with cardiovascular and mental health risks, in one visit under the national Health Screening 40+ programme at participating state, communal or private clinics.", "source": { "title": "Чому важливо перевіряти здоров’я серця, навіть якщо нічого не болить", "publisher": "Центр громадського здоров’я МОЗ України", "url": "https://phc.org.ua/news/chomu-vazhlivo-pereviryati-zdorovya-sercya-navit-yakscho-nichogo-ne-bolit", "year": 2026 }, "checked": "2026-09-28" } }, "personalization": { "boosts": [ { "when": { "age_min": 35, "age_max": 70, "bmi_min": 25 }, "delta": 20, "reason": "Meets the age and BMI group recommended for screening" }, { "when": { "region": [ "europe" ], "age_min": 40, "age_max": 74 }, "delta": 8, "reason": "NHS Health Check covers diabetes risk at ages 40 to 74" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "sleep-regularity", "canonical_url": "https://healthy100.jock.pl/sleep-regularity/", "rank": 43, "title": "Keep a steady sleep schedule", "summary": "Consistent sleep timing helps keep your body clock on track.", "why": "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.", "how": [ "Choose waking and bedtime windows that fit your usual responsibilities.", "Keep weekend changes modest when you can.", "If your schedule drifts, adjust it gradually while preserving enough sleep." ], "category": "Sleep", "domain": "sleep-movement", "effort": "low", "evidence": { "grade": "B", "basis": "NIH sleep guidance and 2024 prospective cohort of 60,977 adults" }, "impact": { "score": 65, "headline_stat": "Keep weekday and weekend sleep timing within about 1 hour", "stat_source": 0 }, "effect": { "kind": "guideline_amount", "value": 1, "unit": "hour", "outcome": "advised approximate maximum difference in sleep timing", "comparison": "weekday versus weekend sleep timing", "stat_source": 0, "bound": "at_most" }, "sources": [ { "title": "Sleep Deprivation and Deficiency: Healthy Sleep Habits", "publisher": "NHLBI, NIH", "year": 2022, "url": "https://www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits", "tier": 1 }, { "title": "Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study", "publisher": "Sleep", "year": 2024, "url": "https://pubmed.ncbi.nlm.nih.gov/37738616/", "tier": 2 } ], "caution": "A rigid schedule should not mean accepting chronic sleep deprivation; get help if work or a sleep disorder makes adequate sleep difficult.", "practice": { "examples": [ "Choose similar waking times on workdays and days off when your responsibilities allow.", "Move a regular late evening task earlier to make your intended bedtime more realistic." ], "pitfalls": [ "Keeping a rigid wake time while repeatedly cutting sleep short defeats the aim, so protect enough sleep as well as regular timing.", "A difficult week does not make the routine pointless, so return gradually to timing you can maintain." ], "do": { "1m": "Choose a realistic wake-up window for the next few days that still leaves enough time for sleep.", "5m": "Compare your next workday and day-off sleep times; aim to keep them within about an hour where possible, while allowing enough sleep.", "15m": "Review a week of commitments, choose workable sleep windows and move one optional late task; adapt the plan if shift work prevents a steady schedule.", "plan": { "title": "Make sleep timing more predictable", "steps": [ "Stage 1: Notice your current bedtime and waking pattern.", "Stage 2: Choose a realistic sleep window with enough time for your sleep needs.", "Stage 3: Keep day-off timing close to workday timing when possible; adjust gradually after disruptions.", "Stage 4: Get help if work or persistent sleep problems prevent adequate sleep." ] } }, "guides": [ { "title": "Healthy Sleep Habits", "publisher": "NHLBI, NIH", "url": "https://www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits", "kind": "guide", "lang": "en" }, { "title": "Sleep problems", "publisher": "NHS Every Mind Matters", "url": "https://www.nhs.uk/every-mind-matters/mental-health-issues/sleep/", "kind": "guide", "lang": "en" } ] }, "personalization": { "applies": {}, "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "active-commuting", "canonical_url": "https://healthy100.jock.pl/active-commuting/", "rank": 44, "title": "Walk or cycle for short journeys", "summary": "Active travel makes heart healthy movement part of something you already do.", "why": "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.", "how": [ "Choose a short regular trip you could walk or cycle.", "Start with part of the route if the full journey is too far.", "Make the equipment you need easy to access before leaving." ], "category": "Movement", "domain": "sleep-movement", "effort": "medium", "evidence": { "grade": "B", "basis": "Prospective cohort of 104,170 urban commuters, supported by NHS activity guidance" }, "impact": { "score": 64, "headline_stat": "Cycle commuting: 19% lower heart disease risk in a Chinese cohort", "stat_source": 0 }, "effect": { "kind": "relative_change", "value": -19, "unit": "%", "outcome": "ischemic heart disease risk, observational association", "comparison": "cycle versus nonactive commuters in a Chinese cohort", "stat_source": 0 }, "sources": [ { "title": "Association Between Active Commuting and Incident Cardiovascular Diseases in Chinese: A Prospective Cohort Study", "publisher": "Journal of the American Heart Association", "year": 2019, "url": "https://pubmed.ncbi.nlm.nih.gov/31576770", "tier": 2 }, { "title": "Benefits of exercise", "publisher": "NHS", "year": 2024, "url": "https://www.nhs.uk/live-well/exercise/exercise-health-benefits/", "tier": 1 } ], "caution": "Choose routes and activity levels suited to local conditions and your abilities.", "practice": { "examples": [ "Walk the final short part of your journey if the route suits your mobility and local conditions.", "Replace a short drive to a shop with walking or cycling when the journey is safe and manageable." ], "pitfalls": [ "Starting with your entire commute can make active travel feel impractical, so try one manageable section.", "A short route is not automatically suitable, so check conditions and choose one that fits your ability." ], "do": { "1m": "Choose one short trip you regularly make and decide which manageable part you could walk or cycle instead.", "5m": "Check the route for that trip and estimate a comfortable travel time; choose a shorter section if the full journey is too much.", "15m": "Put comfortable shoes by the door and check the route and walking time for one trip you usually drive.", "30m": "Walk a short trip you would normally drive, such as to the shops, at a comfortable pace.", "plan": { "title": "Make one regular journey active", "steps": [ "Stage 1: Choose a short familiar trip and check whether walking or cycling is suitable.", "Stage 2: Try a manageable section at a comfortable pace.", "Stage 3: Repeat it on days that fit, with the equipment you need ready to go.", "Stage 4: Extend the active section only when it feels sustainable." ] } }, "guides": [ { "title": "Walking for health", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/exercise/walking-for-health/", "kind": "guide", "lang": "en" }, { "title": "Steps for Getting Started With Physical Activity", "publisher": "CDC", "url": "https://www.cdc.gov/healthy-weight-growth/physical-activity/getting-started.html", "kind": "guide", "lang": "en" } ] }, "personalization": { "applies": {}, "boosts": [ { "when": { "drives": true }, "delta": 12, "reason": "Replacing short car trips is an NHS activity suggestion" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "test-hiv-and-hepatitis-c", "canonical_url": "https://healthy100.jock.pl/test-hiv-and-hepatitis-c/", "rank": 45, "title": "Get tested once for HIV and hep C", "summary": "One test can find an infection that has no symptoms for years, and both are now very treatable.", "why": "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.", "how": [ "Ask for a hepatitis C test at least once if you are 18 or older, which is what CDC recommends for every adult.", "Check whether you have ever had an HIV test; the USPSTF recommends screening at least once between ages 15 and 65.", "In pregnancy, ask for HIV and hepatitis C testing early in antenatal care.", "Ask about repeat testing if you have an ongoing risk of exposure.", "If a result is positive, start care promptly: hepatitis C is usually curable and HIV treatment is highly effective." ], "category": "Screening", "domain": "prevention-environment", "effort": "low", "evidence": { "grade": "A", "basis": "USPSTF HIV screening recommendation (grade A), CDC universal adult hepatitis C testing and WHO treatment evidence" }, "impact": { "score": 64, "headline_stat": "Current tablets cure more than 95% of hepatitis C infections", "stat_source": 2 }, "sources": [ { "title": "Human Immunodeficiency Virus (HIV) Infection: Screening", "publisher": "USPSTF", "year": 2019, "url": "https://www.uspreventiveservicestaskforce.org/uspstf/recommendation/human-immunodeficiency-virus-hiv-infection-screening", "tier": 1 }, { "title": "Testing for Hepatitis C", "publisher": "CDC", "year": 2025, "url": "https://www.cdc.gov/hepatitis-c/testing/index.html", "tier": 1 }, { "title": "Hepatitis C", "publisher": "WHO", "year": 2026, "url": "https://www.who.int/news-room/fact-sheets/detail/hepatitis-c", "tier": 1 }, { "title": "Public health guidance on HIV, hepatitis B and C testing in the EU and EEA", "publisher": "ECDC", "year": 2018, "url": "https://www.ecdc.europa.eu/en/publications-data/public-health-guidance-hiv-hepatitis-b-and-c-testing-eueea", "tier": 1 } ], "caution": "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.", "practice": { "examples": [ "At a routine visit, ask whether you have ever had separate HIV and hepatitis C tests.", "If you have a recent possible exposure, tell the service when it happened so it can choose the test and timing." ], "pitfalls": [ "A general blood test may not include HIV or hepatitis C, so ask which tests were actually done.", "A positive hepatitis C antibody test can reflect past infection, so ask about the RNA test that checks for current infection.", "A negative test soon after exposure may be too early, so ask when a repeat is needed." ], "do": { "1m": "Prepare a clear request: have I ever been tested for HIV and hepatitis C, and should I arrange either test now?", "5m": "Ask your clinic or sexual health service about confidential HIV and hepatitis C testing and any charges.", "15m": "Prepare dates of previous tests and possible exposures; ask which tests you need and how you will receive the results.", "plan": { "title": "Find out and follow through", "steps": [ "Ask about both tests and tell the service about recent or ongoing exposures.", "Complete the recommended testing and confirm how results will reach you.", "Arrange confirmation and care for any positive result.", "Ask whether your circumstances call for repeat testing." ] } }, "guides": [ { "title": "Getting Tested for HIV", "publisher": "CDC", "url": "https://www.cdc.gov/hiv/testing/index.html", "kind": "guide", "lang": "en" }, { "title": "Testing for Hepatitis C", "publisher": "CDC", "url": "https://www.cdc.gov/hepatitis-c/testing/index.html", "kind": "guide", "lang": "en" } ] }, "local": { "DE": { "note": "In Germany, from age 35 the statutory Gesundheits-Check-up includes a one-time blood test for hepatitis B and hepatitis C.", "source": { "title": "Gesundheits-Check-up für Erwachsene", "publisher": "Bundesministerium für Gesundheit, gesund.bund.de", "url": "https://gesund.bund.de/gesundheits-check-up-fuer-erwachsene", "year": 2025 }, "checked": "2026-09-28" }, "ES": { "note": "In Spain, the Ministry of Health recommends hepatitis C testing for people with listed risk exposures, such as injecting drug use, and does not recommend screening people without risk exposures. This position was reviewed in July 2022.", "source": { "title": "Guía de cribado de la infección por el VHC", "publisher": "Ministerio de Sanidad", "url": "https://www.sanidad.gob.es/areas/DCVIHT/hepatitis/hepatitisC/docs/Hepatitis_C._ACCESIBLE.pdf", "year": 2025 }, "checked": "2026-09-28" }, "NL": { "note": "In the Netherlands, pregnant women get a blood test at about 12 weeks that checks, among other things, for hepatitis B, syphilis and HIV.", "source": { "title": "Ik ben zwanger en krijg een bloedonderzoek", "publisher": "Nederlands Huisartsen Genootschap, Thuisarts", "url": "https://www.thuisarts.nl/zwanger/ik-ben-zwanger-en-krijg-bloedonderzoek", "year": 2023 }, "checked": "2026-09-28" }, "PL": { "note": "In Poland, every voivodeship has testing points (PKD) where HIV tests are free, anonymous and need no referral; most also test for HCV and syphilis. Since May 2025 a POZ can order a free HIV test without a referral, but it is not anonymous.", "source": { "title": "Profilaktyka i testowanie w kierunku HIV", "publisher": "Ministerstwo Zdrowia", "url": "https://www.gov.pl/web/zdrowie/profilaktyka-i-testowanie-w-kierunku-hiv", "year": 2026 }, "checked": "2026-09-28" } }, "personalization": { "boosts": [ { "when": { "age_min": 18 }, "delta": 12, "reason": "CDC recommends a one time hepatitis C test for all adults 18 and older" }, { "when": { "pregnant": true }, "delta": 18, "reason": "Testing is recommended during every pregnancy" }, { "when": { "region": [ "europe" ] }, "delta": 5, "reason": "ECDC reports 1 in 2 people with HIV in Europe are diagnosed late" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "limit-free-sugars", "canonical_url": "https://healthy100.jock.pl/limit-free-sugars/", "rank": 46, "title": "Cut back on free sugars", "summary": "Reducing free sugars and frequent sweet snacks helps protect teeth.", "why": "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.", "how": [ "Remember that unsweetened fruit juice, honey and syrups all count as free sugars.", "Choose plain yogurt and add whole fruit.", "Keep sweets and dried fruit to mealtimes rather than frequent snacks.", "Compare similar products using labels and ingredient lists." ], "category": "Sugar", "domain": "food-substances", "effort": "low", "evidence": { "grade": "A", "basis": "National free sugar guidance and evidence on dental decay" }, "impact": { "score": 63, "headline_stat": "No more than 30 g of free sugars daily for adults", "stat_source": 0 }, "effect": { "kind": "guideline_amount", "value": 30, "unit": "g/day", "outcome": "adult free sugar intake, no more than this amount", "comparison": "NHS adult upper limit, not total sugars", "stat_source": 0, "bound": "at_most" }, "sources": [ { "title": "Sugar: the facts", "publisher": "NHS", "year": 2023, "url": "https://www.nhs.uk/live-well/eat-well/food-types/how-does-sugar-in-our-diet-affect-our-health/", "tier": 1 }, { "title": "How to cut down on sugar in your diet", "publisher": "NHS", "year": 2022, "url": "https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/how-to-cut-down-on-sugar-in-your-diet/", "tier": 1 } ], "practice": { "examples": [ "Top plain yogurt with chopped whole fruit instead of honey.", "Use a little less sugar in your usual tea, then reduce again when ready.", "Have dried fruit with breakfast instead of grazing on it between meals." ], "pitfalls": [ "Do not treat honey or juice as exempt: both contribute free sugars.", "Do not mistake total sugars for free sugars: check ingredients, since milk and whole fruit contain natural sugars." ], "do": { "1m": "Name your usual sweet topping or added sugar, then choose one change: less sugar in tea, or whole fruit instead of honey.", "5m": "Compare two similar cereals or yogurts using total sugar per 100 g and the ingredient lists; choose a suitable option with less added sugar.", "15m": "Prepare a breakfast of plain yogurt or porridge with whole fruit, using foods you tolerate and no added syrup or honey.", "30m": "Review a typical day's drinks, breakfast, snacks and desserts; choose two free sugar sources to reduce without cutting out whole fruit or plain milk.", "plan": { "title": "Reduce sweetness at your pace", "steps": [ "Week 1: Reduce added sugar in one regular drink or breakfast.", "Week 2: Try a plain cereal or yogurt with whole fruit.", "Week 3: Keep sugary foods and dried fruit to meals and review the changes you want to maintain." ] } }, "guides": [ { "title": "How to cut down on sugar in your diet", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/how-to-cut-down-on-sugar-in-your-diet/", "kind": "guide", "lang": "en" }, { "title": "Sugar: the facts", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/eat-well/food-types/how-does-sugar-in-our-diet-affect-our-health/", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "mind-hearing-care", "canonical_url": "https://healthy100.jock.pl/mind-hearing-care/", "rank": 47, "title": "Treat hearing loss that affects you", "summary": "Hearing care makes conversation possible again and may help protect thinking as you age.", "why": "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.", "how": [ "Arrange a hearing assessment if you struggle to follow conversation or keep turning the volume up.", "Talk through suitable hearing aids and your own communication goals with an audiology professional.", "Wear fitted devices regularly, and go back for adjustment if comfort or clarity is poor." ], "category": "Brain health", "domain": "mind-social", "effort": "medium", "evidence": { "grade": "B", "basis": "WHO 2026 conditional recommendation on low certainty evidence, plus the ACHIEVE randomized trial of 977 adults whose overall result was neutral" }, "impact": { "score": 62, "headline_stat": "Removing hearing loss could in theory prevent about 7% of dementia cases", "stat_source": 0 }, "sources": [ { "title": "Risk reduction of cognitive decline and dementia: WHO guidelines, second edition, recommendations", "publisher": "WHO, via NCBI Bookshelf", "year": 2026, "url": "https://www.ncbi.nlm.nih.gov/books/NBK623908/", "tier": 1 }, { "title": "Hearing intervention versus health education control to reduce cognitive decline in older adults with hearing loss: ACHIEVE trial", "publisher": "The Lancet, via PMC", "year": 2023, "url": "https://pmc.ncbi.nlm.nih.gov/articles/PMC10529382/", "tier": 2 }, { "title": "Hearing loss in adults: assessment and management, NG98", "publisher": "NICE", "year": 2023, "url": "https://www.nice.org.uk/guidance/ng98/chapter/Recommendations", "tier": 1 } ], "caution": "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.", "practice": { "examples": [ "Ask for a quieter table so you can follow a conversation without turning everything up.", "Tell the audiologist that your main goal is hearing your grandchild or following work meetings." ], "pitfalls": [ "Do not assume hearing changes are just ageing: arrange an assessment, and seek urgent help for sudden or rapidly worsening loss.", "If a fitted hearing aid is uncomfortable or unclear, ask for an adjustment instead of quietly abandoning it.", "Poking fingers or cotton buds into an ear that feels blocked can cause damage: leave it alone and get it checked instead." ], "do": { "1m": "Before your next conversation, turn down background noise or move somewhere quieter, and face the person so you can see their mouth.", "5m": "For gradual hearing difficulty, request a hearing assessment. For sudden loss, hearing that worsens over days or weeks, earache or discharge, seek urgent care.", "15m": "List the situations where hearing is hard and two things you want help with; include any hearing aids you already use.", "plan": { "title": "Get hearing support that fits your life", "steps": [ "Arrange an assessment and describe when the change started.", "Discuss the cause, communication goals and suitable options with the professional.", "If you receive a device, agree how to use it and when to return for comfort or clarity adjustments." ] } }, "guides": [ { "title": "Hearing loss: signs, urgent symptoms and communication tips", "publisher": "NHS", "url": "https://www.nhs.uk/conditions/hearing-loss/", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [ { "when": { "age_min": 60 }, "delta": 10, "reason": "WHO: about one in five people has hearing loss and prevalence rises with age" }, { "when": { "age_min": 70, "age_max": 84 }, "delta": 12, "reason": "ACHIEVE studied adults aged 70 to 84 who had hearing loss" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "wash-hands-at-key-times", "canonical_url": "https://healthy100.jock.pl/wash-hands-at-key-times/", "rank": 48, "title": "Wash your hands at key moments", "summary": "Soap and water help stop germs spreading from hands to your mouth, eyes and other people.", "why": "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.", "how": [ "Wash before preparing or eating food, after the toilet and after changing nappies.", "Also wash after blowing your nose and when caring for someone with vomiting or diarrhea.", "Use soap and running water, scrub all hand surfaces for at least 20 seconds, then rinse and dry.", "If soap and water are unavailable, use sanitizer with at least 60% alcohol; choose soap and water when hands are visibly dirty." ], "category": "Infection prevention", "domain": "prevention-environment", "effort": "low", "evidence": { "grade": "A", "basis": "CDC synthesis of handwashing studies and practical prevention guidance" }, "impact": { "score": 62, "headline_stat": "Handwashing can prevent about 30% of diarrhea related sicknesses and about 20% of respiratory infections", "stat_source": 0 }, "sources": [ { "title": "Handwashing Facts", "publisher": "CDC", "year": 2024, "url": "https://www.cdc.gov/clean-hands/data-research/facts-stats/", "tier": 1 }, { "title": "About Handwashing", "publisher": "CDC", "year": 2024, "url": "https://www.cdc.gov/clean-hands/about/", "tier": 1 } ], "practice": { "examples": [ "After using the toilet, wash with soap, scrub for at least 20 seconds, rinse and dry.", "Before making lunch, clean the backs of your hands, between fingers and under nails as well as your palms." ], "pitfalls": [ "A quick rinse misses the cleaning step, so use soap and scrub all surfaces for at least 20 seconds.", "Sanitizer is not the best choice for visibly dirty hands, so use soap and running water." ], "do": { "5m": "Check that the sinks where you cook and use the toilet have soap and a clean way to dry hands, and keep sanitizer with at least 60% alcohol for when you're out.", "15m": "If you care for children, teach them the full wash: sing Happy Birthday twice while scrubbing backs, fingers and nails, then rinse and dry.", "plan": { "title": "Make the useful washes easy", "steps": [ "Make soap and a clean way to dry hands available where you wash.", "Link washing to meals, toilet use, nappies and caring for someone with vomiting or diarrhea.", "When soap and water are unavailable, use sanitizer with at least 60% alcohol; choose soap and water for visible dirt." ] }, "1m": "Wash your hands now the full way: wet, soap, scrub backs, between fingers and under nails for 20 seconds, rinse and dry." }, "guides": [ { "title": "About Handwashing", "publisher": "CDC", "url": "https://www.cdc.gov/clean-hands/about/", "kind": "guide", "lang": "en" }, { "title": "How to wash your hands", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/best-way-to-wash-your-hands/", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [ { "when": { "kids_at_home": true }, "delta": 8, "reason": "Handwashing helps prevent diarrheal illness in children" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "mind-working-hours", "canonical_url": "https://healthy100.jock.pl/mind-working-hours/", "rank": 49, "title": "Reduce chronically long workweeks", "summary": "Sustained 55 hour weeks carry a measurable stroke and heart risk, and leave no room to recover.", "why": "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.", "how": [ "Track your actual working time for two weeks, including work done at home.", "If long weeks are routine, raise priorities, staffing or workload with your manager or worker representative.", "Agree explicit finishing times and availability where your circumstances allow." ], "category": "Work life", "domain": "mind-social", "effort": "high", "evidence": { "grade": "B", "basis": "WHO and ILO systematic reviews of long working hours; observational exposure comparisons" }, "impact": { "score": 60, "headline_stat": "35% higher stroke risk at 55 or more hours a week versus 35 to 40", "stat_source": 0 }, "effect": { "kind": "relative_change", "value": 35, "unit": "%", "outcome": "stroke risk, observational association", "comparison": "Working 55 or more hours/week vs 35 to 40", "stat_source": 0 }, "sources": [ { "title": "Long working hours increasing deaths from heart disease and stroke: WHO, ILO", "publisher": "WHO and ILO", "year": 2021, "url": "https://www.who.int/news/item/17-05-2021-long-working-hours-increasing-deaths-from-heart-disease-and-stroke-who-ilo", "tier": 1 }, { "title": "Mental health at work", "publisher": "WHO", "year": 2026, "url": "https://www.who.int/news-room/fact-sheets/detail/mental-health-at-work", "tier": 1 } ], "caution": "If work pressure is affecting your health, discuss support and possible adjustments with a clinician or occupational health service.", "practice": { "examples": [ "Count the Sunday emails and evening calls when you total your working week.", "Ask your manager which deadline can move when the assigned work exceeds your agreed hours." ], "pitfalls": [ "Working faster may leave the workload unchanged: bring your hours and priorities to a workload discussion.", "If you cannot safely challenge your manager, seek confidential advice from a worker representative or occupational health service." ], "do": { "1m": "Recall when you started and finished work yesterday, including evening messages; estimate the total rather than your contracted hours.", "5m": "Start a work-hours log with today's start time, breaks and finish time; include work done at home.", "15m": "Review last week's calendar and messages, total your actual hours, and identify one recurring task that extends your day.", "30m": "Prepare a workload discussion: list essential tasks, deadlines, actual hours and what could be postponed or shared.", "plan": { "title": "Two weeks of facts, then a workload agreement", "steps": [ "For two weeks, record your actual hours without trying to prove you can fit more in.", "Take the pattern to your manager, worker representative or occupational health team and discuss priorities or staffing.", "Agree achievable hours and availability where possible, then review whether the change is working." ] } }, "guides": [ { "title": "Work related stress: workload and boundaries", "publisher": "NHS", "url": "https://www.nhs.uk/every-mind-matters/lifes-challenges/work-related-stress/", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [ { "when": { "sex": "male" }, "delta": 6, "reason": "WHO and ILO: 72% of the deaths attributed to long hours occurred among men" }, { "when": { "age_min": 45 }, "delta": 8, "reason": "Deaths were concentrated among people who worked long hours between ages 45 and 74" }, { "when": { "region": [ "east-asia", "southeast-asia", "south-asia", "oceania" ] }, "delta": 6, "reason": "WHO and ILO: the burden is heaviest in the Western Pacific and South East Asia regions" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "potassium-rich-foods", "canonical_url": "https://healthy100.jock.pl/potassium-rich-foods/", "rank": 50, "title": "Eat more potassium rich foods", "summary": "More potassium from food helps lower blood pressure when your kidneys handle potassium normally.", "why": "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.", "how": [ "Build meals around beans, peas and lentils, among the richest food sources.", "Add vegetables such as spinach, cabbage and parsley, and fruit such as bananas.", "Choose less processed versions of staples, since processing reduces potassium in many foods.", "Get potassium from food rather than supplements unless a clinician advises otherwise." ], "category": "Targeted nutrients", "domain": "food-substances", "effort": "low", "evidence": { "grade": "A", "basis": "WHO guideline plus a meta analysis of 22 randomized trials (n=1,606) and 11 cohorts (n=127,038)" }, "impact": { "score": 60, "headline_stat": "Adults should get at least 3,510 mg of potassium a day", "stat_source": 0 }, "effect": { "kind": "guideline_amount", "value": 3510, "unit": "mg/day", "outcome": "adult dietary potassium intake, WHO minimum where appropriate", "comparison": "WHO population guidance, excluding impaired potassium excretion", "stat_source": 0, "bound": "at_least" }, "sources": [ { "title": "WHO issues new guidance on dietary salt and potassium", "publisher": "WHO", "year": 2013, "url": "https://www.who.int/news/item/31-01-2013-who-issues-new-guidance-on-dietary-salt-and-potassium", "tier": 1 }, { "title": "Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta analyses", "publisher": "BMJ", "year": 2013, "url": "https://pubmed.ncbi.nlm.nih.gov/23558164/", "tier": 2 }, { "title": "Guideline: potassium intake for adults and children", "publisher": "WHO", "year": 2012, "url": "https://www.who.int/publications/i/item/9789241504829", "tier": 1 } ], "caution": "Kidney disease, or medicines that raise potassium such as ACE inhibitors, ARBs and potassium sparing diuretics, make extra potassium unsafe without clinical advice.", "practice": { "examples": [ "If extra potassium is suitable for you, include cooked beans in a vegetable soup.", "If you have no potassium restriction, try a baked potato with a suitable topping.", "Bring a list of your medicines to a pharmacist before using a potassium salt substitute." ], "pitfalls": [ "Do not raise potassium on your own with kidney disease or relevant medicines: check with your clinician.", "Do not use potassium tablets or salt substitutes as a food shortcut: ask for advice first." ], "do": { "1m": "Prepare this question: 'Do my kidneys or medicines mean I should limit potassium?' Keep it for your pharmacist or clinician.", "5m": "Check your medicine list and any kidney diet instructions; if unsure about potassium, request a pharmacist or clinician review.", "15m": "Review yesterday's meals for beans, lentils, vegetables and fruit. If you have kidney disease or relevant medicines, discuss changes before increasing potassium.", "30m": "If extra potassium is suitable, plan three meals using beans, potatoes or vegetables; otherwise, prepare a food record for your renal dietitian.", "plan": { "title": "Check safety, then use food", "steps": [ "Stage 1: Check restrictions and medicines with your clinical team if kidney disease or potassium concerns apply.", "Stage 2: If suitable, add one food source to a familiar meal without supplements or salt substitutes.", "Stage 3: Build variety across meals, staying within any individualized dietary advice." ] } }, "guides": [ { "title": "Potassium in diet", "publisher": "NIH MedlinePlus", "url": "https://medlineplus.gov/ency/article/002413.htm", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "use-and-store-medicines-safely", "canonical_url": "https://healthy100.jock.pl/use-and-store-medicines-safely/", "rank": 51, "title": "Review and store medicines safely", "summary": "Clear instructions, a current medicine list and safe storage can prevent avoidable medication harm.", "why": "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.", "how": [ "Keep an up to date list of prescriptions, nonprescription medicines and supplements.", "Review the list with a pharmacist or clinician, especially when something is added or changed.", "Follow the label, use the supplied measuring device for liquid doses, and ask about unclear instructions.", "Store medicines and supplements out of children's sight and reach, relock safety caps, and include visitors' bags in your routine.", "Keep any recommended monitoring appointments and blood tests." ], "category": "Medicine safety", "domain": "prevention-environment", "effort": "low", "evidence": { "grade": "A", "basis": "CDC medication safety surveillance and prevention guidance" }, "impact": { "score": 60, "headline_stat": "More than 1.5 million US emergency visits yearly involve adverse drug events", "stat_source": 0 }, "sources": [ { "title": "Medication Safety and Your Health", "publisher": "CDC", "year": 2024, "url": "https://www.cdc.gov/medication-safety/about/index.html", "tier": 1 }, { "title": "Up and Away Campaign Resources", "publisher": "CDC", "year": 2025, "url": "https://www.cdc.gov/medication-safety/php/toolkit/index.html", "tier": 1 } ], "caution": "Do not stop prescribed medicines without discussing it. Suspected poisoning or a serious reaction needs prompt help from local emergency or poison services.", "practice": { "examples": [ "Include vitamins, herbal products and medicines bought without a prescription in your medication list.", "After each use, close the safety cap and put the medicine out of children's sight and reach." ], "pitfalls": [ "A kitchen spoon is not a medicine measure, so ask your pharmacist for the appropriate measuring device.", "An unclear label is a reason to ask, so contact your pharmacist before guessing what it means." ], "do": { "1m": "Think of any medicine instruction you are unsure about, such as timing or food, and prepare that question for your pharmacist.", "5m": "Start a list of your medicines, vitamins and supplements; copy the names from the labels without changing how you take them.", "15m": "Complete your medicine list and gather unclear instructions or possible side effects for a pharmacist review; include monitoring appointments.", "30m": "Review your medicine list and storage with a trusted person; prepare questions for a pharmacist about labels, side effects and monitoring.", "plan": { "title": "Make medicine use easier to check", "steps": [ "List everything you take, including medicines bought without a prescription.", "Ask a pharmacist to check the list, instructions and any concerns; do not stop prescribed treatment yourself.", "Review storage so children cannot see or reach medicines, including those in visitors' bags.", "Keep the list updated when treatment changes and attend recommended monitoring." ] } }, "guides": [ { "title": "Medication Safety and Your Health", "publisher": "CDC", "url": "https://www.cdc.gov/medication-safety/about/index.html", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [ { "when": { "kids_at_home": true }, "delta": 15, "reason": "Medicines left within reach cause frequent emergency visits in young children" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "back-pain-exercise", "canonical_url": "https://healthy100.jock.pl/back-pain-exercise/", "rank": 52, "title": "Move to help persistent back pain", "summary": "A tailored exercise programme can ease ongoing nonspecific lower back pain.", "why": "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.", "how": [ "For ongoing pain, agree on suitable exercises with a physiotherapist or clinician.", "Keep comfortable everyday activity in your routine.", "Build exercise gradually and review a plan that consistently worsens symptoms." ], "category": "Mobility", "domain": "sleep-movement", "effort": "medium", "evidence": { "grade": "A", "basis": "Cochrane 2021 review of 249 trials, moderate certainty for pain versus inactive controls" }, "impact": { "score": 59, "headline_stat": "Chronic back pain trials: about 15 points less pain on a 100 point scale", "stat_source": 0 }, "sources": [ { "title": "Exercise for treatment of chronic low back pain", "publisher": "Cochrane", "year": 2021, "url": "https://www.cochrane.org/evidence/CD009790_exercise-treatment-chronic-low-back-pain", "tier": 1 }, { "title": "Back pain", "publisher": "NHS", "year": 2026, "url": "https://www.nhs.uk/conditions/back-pain/", "tier": 1 } ], "caution": "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.", "practice": { "examples": [ "Describe a daily task that back pain stops you doing, such as walking to a shop, when discussing a tailored plan.", "Keep comfortable everyday activity in your routine while following the advice you have been given." ], "pitfalls": [ "Long spells of bed rest can get in the way of recovery, so keep suitable everyday movement in your routine.", "Pushing through worsening pain is not a useful target, so stop that exercise and ask for advice.", "Treating new bladder or bowel changes, groin numbness or symptoms in both legs as routine back pain is unsafe, so seek emergency help." ], "do": { "1m": "Identify one everyday task your back pain limits, and how long that has been happening, so you can describe it when seeking help.", "5m": "Read the NHS back pain warning signs; seek emergency help for new bladder or bowel changes, groin numbness or symptoms in both legs, and arrange routine help for persistent pain.", "15m": "Prepare a request for assessment: describe the pain, its duration, the tasks it limits and any exercises that worsen it; ask for a suitable movement plan.", "plan": { "title": "Build a plan for persistent back pain", "steps": [ "Stage 1: Check warning signs and arrange appropriate assessment rather than assuming all back pain has the same cause.", "Stage 2: Agree on suitable exercises with a clinician or physiotherapist.", "Stage 3: Keep comfortable daily activity and practise the agreed plan, building gradually.", "Stage 4: Stop exercises that worsen pain and ask for review; seek urgent help for new warning signs." ] } }, "guides": [ { "title": "Back pain: self care and when to get help", "publisher": "NHS", "url": "https://www.nhs.uk/conditions/back-pain/", "kind": "guide", "lang": "en" } ] }, "personalization": { "applies": {}, "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "remove-home-fall-hazards", "canonical_url": "https://healthy100.jock.pl/remove-home-fall-hazards/", "rank": 53, "title": "Remove trip and slip hazards", "summary": "A safer home can reduce falls, especially for older adults who have already fallen or need daily support.", "why": "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.", "how": [ "Clear walking routes and secure or remove loose rugs and cables.", "Improve lighting on stairs and routes to the bathroom.", "Fit sturdy handrails and appropriate bathroom grab bars.", "If you have fallen or need help with daily activities, ask about a professional home safety assessment.", "Tell a clinician about dizziness, falls or medicines that could affect balance." ], "category": "Home safety", "domain": "prevention-environment", "effort": "medium", "evidence": { "grade": "A", "basis": "Cochrane 2023 review of randomized environmental interventions, with CDC prevention guidance" }, "impact": { "score": 59, "headline_stat": "About 38% fewer falls with home hazard programmes in older adults at higher risk", "stat_source": 0 }, "effect": { "kind": "relative_change", "value": -38, "unit": "%", "outcome": "rate of falls in older adults selected for higher fall risk", "comparison": "Home hazard reduction programmes versus control; not a checklist alone", "stat_source": 0 }, "sources": [ { "title": "Reducing fall hazards within the environment", "publisher": "Cochrane", "year": 2023, "url": "https://www.cochrane.org/evidence/CD013258_reducing-fall-hazards-within-environment", "tier": 1 }, { "title": "Preventing Falls", "publisher": "CDC", "year": 2026, "url": "https://www.cdc.gov/falls/prevention/index.html", "tier": 1 } ], "caution": "Repeated falls, fainting or new unsteadiness need assessment. The study result came from targeted programmes, not simply receiving a checklist.", "practice": { "examples": [ "Keep the route between your bed and bathroom clear of shoes, bags and loose cables.", "Ask for properly installed bathroom grab bars instead of relying on furniture for support." ], "pitfalls": [ "A checklist alone does not fix hazards, so arrange help with the changes you cannot safely make.", "Repeated falls are not just clumsiness, so tell a clinician about falls, dizziness and medicines that may affect balance." ], "do": { "1m": "Look along your next walking route for a loose rug, cable or object; ask for help with anything you cannot safely move.", "5m": "Clear small, easy-to-move items from one walking route if you can do so safely; leave lifting and awkward reaching to someone who can help.", "15m": "Review your bedroom, bathroom route and stairs for clutter, poor lighting and missing rails; list repairs for a helper or professional.", "30m": "With a helper, check rooms and stairs, clear simple hazards and arrange larger repairs; avoid climbing or heavy lifting.", "plan": { "title": "Make your home safer in stages", "steps": [ "Start with clear walking routes and good lighting.", "Arrange help to secure rugs and cables and install appropriate rails or grab bars.", "If you have fallen or need daily support, ask about a professional home safety assessment.", "Review the completed changes and tell your clinician about any further falls or dizziness." ] } }, "guides": [ { "title": "Preventing Falls and Hip Fractures", "publisher": "CDC", "url": "https://www.cdc.gov/falls/prevention/index.html", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [ { "when": { "age_min": 65 }, "delta": 18, "reason": "Falls become more common with age; higher risk older adults benefit most" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "assess-bone-fracture-risk", "canonical_url": "https://healthy100.jock.pl/assess-bone-fracture-risk/", "rank": 54, "title": "Check whether a bone scan is due", "summary": "Identifying osteoporosis can lead to treatment that lowers fracture risk and protects independence.", "why": "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.", "how": [ "If you are a woman aged 65 or older, ask about osteoporosis screening.", "Ask earlier after menopause if you have low body weight, a parent with hip fracture or other risk factors.", "Bring details of previous fractures and medicines, especially prolonged steroid treatment.", "Review the scan and fracture risk together with a clinician, then agree on any treatment and follow-up." ], "category": "Screening", "domain": "prevention-environment", "effort": "low", "evidence": { "grade": "A", "basis": "USPSTF 2025 evidence review and screening recommendation, with NHS scan guidance" }, "impact": { "score": 58, "headline_stat": "Screen women from age 65 for osteoporosis", "stat_source": 0 }, "effect": { "kind": "guideline_amount", "value": 65, "unit": "years of age", "outcome": "US routine osteoporosis screening starting age for women", "comparison": "USPSTF recommendation; earlier assessment for higher risk women", "stat_source": 0, "bound": "from" }, "sources": [ { "title": "Osteoporosis to Prevent Fractures: Screening", "publisher": "USPSTF", "year": 2025, "url": "https://www.uspreventiveservicestaskforce.org/uspstf/recommendation/osteoporosis-screening", "tier": 1 }, { "title": "Bone density scan: When it is used", "publisher": "NHS", "year": 2022, "url": "https://www.nhs.uk/tests-and-treatments/dexa-scan/why-its-done/", "tier": 1 } ], "caution": "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.", "practice": { "examples": [ "Mention a fracture from a small fall, even if it healed long ago.", "Bring details of prolonged steroid treatment and whether a parent broke a hip." ], "pitfalls": [ "A scan number is only part of fracture risk, so review it with your history and medicines.", "A fracture after a minor injury needs clinical review, so do not wait until a routine screening age." ], "do": { "1m": "Recall any fracture after a small fall and whether a parent broke a hip; these details help a clinician assess your bones.", "5m": "Ask your clinic whether your age, menopause history, fractures or medicines warrant a bone health review.", "15m": "Prepare a short history of fractures, menopause if relevant, family hip fractures and steroid medicines for your appointment.", "plan": { "title": "Assess risk before choosing treatment", "steps": [ "Gather the history and medicines that may affect your bones.", "Ask a clinician whether you need a fracture risk assessment or DXA scan.", "If a scan is recommended, book it and discuss the result alongside your other risk factors.", "Agree on any treatment and follow-up with the clinician." ] } }, "guides": [ { "title": "Bone density scan: when it is used", "publisher": "NHS", "url": "https://www.nhs.uk/tests-and-treatments/dexa-scan/why-its-done/", "kind": "guide", "lang": "en" } ] }, "local": { "CZ": { "note": "In Czechia, women up to 59 within a year after menopause and men aged 65 to 69 get a FRAX assessment from their GP or gynaecologist at the preventive check, with a density scan if osteoporosis is suspected. Women from 60 and men from 70 get a density scan as part of the check.", "source": { "title": "Screening osteoporózy", "publisher": "Všeobecná zdravotní pojišťovna ČR", "url": "https://www.vzp.cz/o-nas/tiskove-centrum/otazky-tydne/screening-osteoporozy", "year": 2025 }, "checked": "2026-09-28" }, "NL": { "note": "In the Netherlands, a bone scan is advised from 50 after a broken bone or collapsed vertebra, from 40 if you take anti-inflammatory medicines for 3 months or longer or prednisone 4 or more times a year, and from 60 if your doctor judges your fracture risk higher.", "source": { "title": "Ik wil weten of ik botontkalking heb", "publisher": "Nederlands Huisartsen Genootschap, Thuisarts", "url": "https://www.thuisarts.nl/botontkalking/ik-wil-weten-of-ik-botontkalking-heb", "year": 2026 }, "checked": "2026-09-28" } }, "personalization": { "boosts": [ { "when": { "sex": "female", "age_min": 65 }, "delta": 25, "reason": "USPSTF recommends osteoporosis screening from age 65" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "protect-from-uv", "canonical_url": "https://healthy100.jock.pl/protect-from-uv/", "rank": 55, "title": "Protect your skin from UV", "summary": "Shade, clothing and sunscreen reduce UV damage to skin and eyes.", "why": "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.", "how": [ "Check the local UV index before spending time outside.", "Use shade, covering clothing, a wide brimmed hat and sunglasses with UV protection.", "Apply sunscreen with SPF 30 or higher and good UVA protection to uncovered skin.", "Reapply at least every 2 hours and after swimming or heavy sweating, following the label.", "Keep children protected and avoid tanning beds." ], "category": "Environment", "domain": "prevention-environment", "effort": "low", "evidence": { "grade": "A", "basis": "WHO UV prevention guidance and NHS sunscreen recommendations" }, "impact": { "score": 58, "headline_stat": "Use sun protection when the UV index is 3 or higher", "stat_source": 0 }, "effect": { "kind": "guideline_amount", "value": 3, "unit": "UV index", "outcome": "UV index threshold for using sun protection", "comparison": "Protect skin when the UV index reaches 3 or higher", "stat_source": 0, "bound": "from" }, "sources": [ { "title": "Ultraviolet radiation", "publisher": "WHO", "year": 2022, "url": "https://www.who.int/news-room/fact-sheets/detail/ultraviolet-radiation", "tier": 1 }, { "title": "Sunscreen and sun safety", "publisher": "NHS", "year": 2026, "url": "https://www.nhs.uk/live-well/seasonal-health/sunscreen-and-sun-safety/", "tier": 1 } ], "caution": "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.", "practice": { "examples": [ "For a picnic, choose shade and wear a hat and covering clothes, with sunscreen on uncovered skin.", "After swimming or towel drying, reapply sunscreen rather than relying on a water-resistant label." ], "pitfalls": [ "A cool or cloudy day can still have strong UV, so use the UV index rather than temperature.", "Sunscreen is not a pass to stay out longer, so combine it with shade and clothing." ], "do": { "1m": "Check today's UV index in your weather app; if it is 3 or higher, plan shade, a hat and sunscreen.", "5m": "Put together a sun kit you can grab: a hat, UV-protective sunglasses and SPF 30 or higher sunscreen with at least 4-star UVA protection.", "15m": "Plan your next outing around shade and local peak UV hours; check sunscreen expiry and pack enough to reapply at least every 2 hours and after swimming.", "plan": { "title": "Prepare for time outside", "steps": [ "Check the forecast UV index and choose shaded places or lower UV times.", "Prepare covering clothes, a hat, sunglasses and suitable sunscreen.", "Apply sunscreen to uncovered skin as labelled, reapply regularly and keep using shade." ] } }, "guides": [ { "title": "Sunscreen and sun safety", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/seasonal-health/sunscreen-and-sun-safety/", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [ { "when": { "uv_high": true }, "delta": 15, "reason": "Higher UV increases skin and eye damage" }, { "when": { "kids_at_home": true }, "delta": 7, "reason": "Excess UV exposure in childhood increases later skin cancer risk" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "review-older-adult-vaccines", "canonical_url": "https://healthy100.jock.pl/review-older-adult-vaccines/", "rank": 56, "title": "Review vaccines offered from age 50", "summary": "Shingles, pneumococcal and RSV vaccines prevent illnesses that hit harder as you get older.", "why": "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.", "how": [ "Bring your vaccination record to a clinician or pharmacist and ask what you are missing.", "Ask about shingles vaccination from age 50, or from 19 with qualifying immune suppression, and book the second dose 2 to 6 months later.", "Ask about pneumococcal vaccination from age 50 under CDC guidance, or earlier with qualifying conditions.", "Ask about RSV vaccination from 75, or at ages 50 to 74 with risk factors; it is a single dose rather than an annual one.", "Check what your own country's programme offers, since schedules differ." ], "category": "Vaccination", "domain": "prevention-environment", "effort": "low", "evidence": { "grade": "A", "basis": "Randomized shingles vaccine efficacy summarized by CDC, plus CDC 2026 pneumococcal and RSV recommendations" }, "impact": { "score": 58, "headline_stat": "Shingrix was 97% effective against shingles in adults aged 50 to 69 with healthy immune systems", "stat_source": 0 }, "effect": { "kind": "relative_change", "value": -97, "unit": "%", "outcome": "shingles in adults aged 50 to 69 with healthy immune systems", "comparison": "Shingrix versus placebo in trials; not efficacy of RSV or pneumococcal vaccines", "stat_source": 0 }, "sources": [ { "title": "Shingles Vaccination", "publisher": "CDC", "year": 2025, "url": "https://www.cdc.gov/shingles/vaccines/index.html", "tier": 1 }, { "title": "Recommended Vaccines for Adults", "publisher": "CDC", "year": 2026, "url": "https://www.cdc.gov/pneumococcal/vaccines/adults.html", "tier": 1 }, { "title": "RSV Vaccine Guidance for Adults", "publisher": "CDC", "year": 2026, "url": "https://www.cdc.gov/rsv/hcp/vaccine-clinical-guidance/adults.html", "tier": 1 } ], "caution": "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.", "practice": { "examples": [ "Ask your pharmacist to check shingles, pneumococcal and RSV vaccination against your record.", "If a shingles course needs another dose, book it for the date your vaccinator recommends." ], "pitfalls": [ "An old pneumonia vaccination does not settle every pneumococcal decision, so bring the product and date for review.", "RSV vaccination is not currently an annual routine, so check your record before booking another." ], "do": { "1m": "Recall whether you have had shingles, pneumococcal or RSV vaccines; flag any you cannot remember for a record review.", "5m": "Ask a clinic or pharmacy for a vaccine record review under your country's age and risk criteria.", "15m": "Gather vaccine dates, products and relevant health conditions; prepare separate questions about shingles, pneumococcal and RSV protection.", "plan": { "title": "Review three vaccines together", "steps": [ "Collect your previous vaccine record.", "Have a vaccinator check each vaccine against local age, health and previous-dose criteria.", "Book any recommended vaccinations and further appointments.", "Keep the updated record so future reviews avoid unnecessary repeat doses." ] } }, "guides": [ { "title": "Shingles Vaccination", "publisher": "CDC", "url": "https://www.cdc.gov/shingles/vaccines/index.html", "kind": "guide", "lang": "en" }, { "title": "Recommended Vaccines for Adults (Pneumococcal)", "publisher": "CDC", "url": "https://www.cdc.gov/pneumococcal/vaccines/adults.html", "kind": "guide", "lang": "en" }, { "title": "Vaccines for Adults (RSV)", "publisher": "CDC", "url": "https://www.cdc.gov/rsv/vaccines/adults.html", "kind": "guide", "lang": "en" } ] }, "local": { "CZ": { "note": "In Czechia, public insurance covers flu and pneumococcal vaccines from 65 and for people at risk, and tick-borne encephalitis vaccine from 50. If you choose a vaccine other than the cheapest one, you pay the difference.", "source": { "title": "Nepovinná hrazená očkování", "publisher": "Všeobecná zdravotní pojišťovna ČR", "url": "https://www.vzp.cz/pojistenci/prevence/ockovani/nepovinna-hrazena-ockovani", "year": 2026 }, "checked": "2026-09-28" }, "DE": { "note": "In Germany, STIKO recommends the inactivated shingles vaccine for everyone from 60, and from 18 for people with a weakened immune system or a severe underlying disease. It takes two doses at least 2 and at most 6 months apart.", "source": { "title": "Gürtelrose-Impfung bei Erwachsenen", "publisher": "Bundesinstitut für Öffentliche Gesundheit, infektionsschutz.de", "url": "https://www.infektionsschutz.de/impfen/fuer-erwachsene/guertelrose-impfung-bei-erwachsenen/", "year": 2026 }, "checked": "2026-09-28" }, "ES": { "note": "In Spain, shingles vaccination is recommended at age 65 as 2 doses at least 8 weeks apart, with cohorts aged 66 to 80 added progressively. Some risk groups are vaccinated from 18.", "source": { "title": "Herpes zóster", "publisher": "Ministerio de Sanidad", "url": "https://www.sanidad.gob.es/areas/promocionPrevencion/vacunaciones/vacunas/ciudadanos/zoster.htm", "year": 2026 }, "checked": "2026-09-28" }, "NL": { "note": "In the Netherlands, invitations for the free pneumococcal jab go this autumn to people born in 1966 and people born from 1948 to 1952, from the GP or institutional doctor in October and November.", "source": { "title": "Prik tegen pneumokokken voor volwassenen", "publisher": "RIVM", "url": "https://www.rivm.nl/pneumokokken/pneumokokkenprik", "year": 2026 }, "checked": "2026-09-28" }, "PL": { "note": "In Poland, the adult calendar recommends from age 50: pneumococcal vaccination (PCV13 then PPSV23, or one dose of PCV20 or PCV21), 2 doses of the RZV shingles vaccine, and 1 dose of RSV vaccine.", "source": { "title": "Kalendarz szczepień zalecanych dla dorosłych na 2026 rok (kryterium wiekowe)", "publisher": "Szczepienia.info, NIZP PZH-PIB", "url": "https://szczepienia.pzh.gov.pl/kalendarz-szczepien-doroslych/", "year": 2026 }, "checked": "2026-09-28" } }, "personalization": { "boosts": [ { "when": { "age_min": 50 }, "delta": 20, "reason": "CDC recommends shingles and pneumococcal vaccination from age 50" }, { "when": { "age_min": 75 }, "delta": 15, "reason": "CDC also recommends RSV vaccination for everyone aged 75 and older" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "check-lung-screening", "canonical_url": "https://healthy100.jock.pl/check-lung-screening/", "rank": 57, "title": "Check lung screening eligibility", "summary": "For eligible people with a substantial smoking history, screening CT scans can reduce lung cancer deaths.", "why": "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.", "how": [ "Calculate your pack years: average packs per day multiplied by years smoked.", "Discuss yearly low dose CT if you are 50 to 80 with at least 20 pack years and currently smoke or quit within the past 15 years.", "Review false alarms, radiation and your ability to undergo treatment before deciding.", "Use a screening programme that will arrange follow-up of any concerning finding.", "In the EU there is no single agreed programme yet: the 2022 Council Recommendation asks countries to explore low dose CT for people at high risk." ], "category": "Cancer screening", "domain": "prevention-environment", "effort": "medium", "evidence": { "grade": "A", "basis": "Large randomized screening trials and the USPSTF 2021 recommendation" }, "impact": { "score": 57, "headline_stat": "About 3 fewer lung cancer deaths per 1,000 screened in the NLST versus chest X-rays", "stat_source": 1 }, "effect": { "kind": "absolute_per_1000", "value": -3, "unit": "per 1000", "outcome": "lung cancer deaths over about 6.5 years in the NLST", "comparison": "Low dose CT versus chest X-rays in high risk adults aged 55 to 74", "stat_source": 1 }, "sources": [ { "title": "Lung Cancer: Screening", "publisher": "USPSTF", "year": 2021, "url": "https://www.uspreventiveservicestaskforce.org/uspstf/recommendation/lung-cancer-screening", "tier": 1 }, { "title": "National Lung Screening Trial: Questions and Answers", "publisher": "NIH NCI", "year": 2014, "url": "https://www.cancer.gov/types/lung/research/nlst-qa", "tier": 1 }, { "title": "Council Recommendation on a new EU approach on cancer screening", "publisher": "Council of the European Union", "year": 2022, "url": "https://data.consilium.europa.eu/doc/document/ST-14770-2022-INIT/en/pdf", "tier": 1 } ], "caution": "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.", "practice": { "examples": [ "For a smoking history of one pack a day for 20 years, tell the clinician you estimate 20 pack years.", "Bring your quit date as well as your smoking history when asking about screening." ], "pitfalls": [ "Age alone does not establish eligibility, so review smoking exposure and fitness for treatment with your clinician.", "A scan can produce false alarms, so discuss follow-up and possible harms before deciding." ], "do": { "1m": "Recall when you started smoking and, if you stopped, your quit year; these are key details for a screening discussion.", "5m": "Estimate packs per day multiplied by years smoked; if your smoking changed, list each period separately for your clinician.", "15m": "Read the screening guide and prepare your age, smoking history and quit date; ask about benefits, false alarms, radiation and local eligibility.", "plan": { "title": "Make an informed screening decision", "steps": [ "Prepare your smoking history and ask about local eligibility.", "Discuss benefits, harms and whether you could undergo treatment if needed.", "If you choose screening with your clinician, use a programme that arranges follow-up.", "Complete any follow-up and ask when screening should be repeated or stopped." ] } }, "guides": [ { "title": "Screening for Lung Cancer", "publisher": "CDC", "url": "https://www.cdc.gov/lung-cancer/screening/index.html", "kind": "guide", "lang": "en" } ] }, "local": { "CZ": { "note": "In Czechia, the programme is for people aged 55 to 74 who smoke or used to smoke, with at least 20 pack-years. Your GP checks your history and refers you to a lung specialist, who arranges a low-dose CT.", "source": { "title": "Rakovina plic: prevence, screeningový program", "publisher": "Národní zdravotnický informační portál (NZIP)", "url": "https://www.nzip.cz/clanek/1547-rakovina-plic-prevence-screeningovy-program", "year": 2023 }, "checked": "2026-09-28" }, "DE": { "note": "In Germany, since April 2026 statutory insurance covers low-dose CT lung screening at 50 to 75 for people who smoked for at least 25 years and at least 15 pack years, with smoking breaks of no more than 10 years. A participating internist, GP or occupational physician checks eligibility.", "source": { "title": "Lungenkrebs-Früherkennung für Raucherinnen und Raucher", "publisher": "Gemeinsamer Bundesausschuss", "url": "https://www.g-ba.de/themen/methodenbewertung/erwachsene/krebsfrueherkennung/lungenkrebs-screening/", "year": 2026 }, "checked": "2026-09-28" }, "ES": { "note": "In Spain, the Ministry of Health lists the current population cancer screening programmes as breast, colorectal and cervical cancer. Lung cancer screening is not among them.", "source": { "title": "Programa de cribado de cáncer", "publisher": "Ministerio de Sanidad", "url": "https://www.sanidad.gob.es/areas/promocionPrevencion/cribado/cribadoCancer/home.htm", "year": 2026 }, "checked": "2026-09-28" }, "NL": { "note": "In the Netherlands, the national cancer screening programmes cover cervical, breast and bowel cancer. There is no national lung cancer screening programme.", "source": { "title": "Bevolkingsonderzoeken en screeningen", "publisher": "RIVM", "url": "https://www.rivm.nl/bevolkingsonderzoeken-en-screeningen", "year": 2026 }, "checked": "2026-09-28" }, "PL": { "note": "In Poland, the programme offers a free low-dose CT at 55 to 74 to people with at least 20 pack-years who smoke or quit less than 15 years ago, and at 50 to 55 to those who also have additional risk factors. The screening centre doctor or your POZ doctor decides on qualification.", "source": { "title": "Metody zapobiegania | Płuco", "publisher": "Narodowy Portal Onkologiczny", "url": "https://onkologia.pacjent.gov.pl/pl/kompendium-chorob-nowotworowych/pluco/metody-zapobiegania", "year": 2025 }, "checked": "2026-09-28" }, "UA": { "note": "In Ukraine, the National Cancer Institute offers free low-dose lung CT under a state programme to people aged 40 to 70 who have smoked for over 10 years or quit within the last 15 years. You fill in a short questionnaire, and a coordinator contacts those who meet the selection criteria.", "source": { "title": "Безоплатне низькодозове КТ легень для курців", "publisher": "Національний інститут раку", "url": "https://unci.org.ua/news/bezoplatne-nyzkodozove-kt-legen-dlya-kurtsiv", "year": 2026 }, "checked": "2026-09-28" } }, "personalization": { "applies": { "age_min": 50, "age_max": 80, "smoker": [ "current", "former" ] }, "boosts": [ { "when": { "age_min": 50, "age_max": 80, "smoker": [ "current", "former" ] }, "delta": 25, "reason": "Age and smoking history warrant an eligibility check" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "mind-stress-skills", "canonical_url": "https://healthy100.jock.pl/mind-stress-skills/", "rank": 58, "title": "Practise a simple stress skill", "summary": "A few minutes of slow breathing, practised regularly, measurably lowers how stressed people feel.", "why": "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.", "how": [ "Try slow, comfortable breathing: breathe in gently, counting to about five if that helps, then out the same way, for about five minutes, without forcing it.", "Or work through the body gradually, tensing and releasing each muscle group.", "Practise in a calm moment so the skill is already familiar when pressure arrives.", "Pair it with one practical step on a stressor you can actually change." ], "category": "Stress", "domain": "mind-social", "effort": "low", "evidence": { "grade": "B", "basis": "Meta analysis of 12 randomised trials, 785 adults, most at moderate risk of bias" }, "impact": { "score": 57, "headline_stat": "Breathwork lowered self reported stress by 0.35 standard deviations", "stat_source": 0 }, "sources": [ { "title": "Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials", "publisher": "Scientific Reports, via PMC", "year": 2023, "url": "https://pmc.ncbi.nlm.nih.gov/articles/PMC9828383/", "tier": 2 }, { "title": "Relaxation Techniques: What You Need To Know", "publisher": "NIH NCCIH", "year": 2021, "url": "https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know", "tier": 1 }, { "title": "Doing What Matters in Times of Stress: An Illustrated Guide", "publisher": "WHO", "year": 2020, "url": "https://cdn.who.int/media/docs/default-source/thailand/doing-what-matters-in-times-of-stress-eng.pdf?sfvrsn=d166ad74_1", "tier": 1 } ], "caution": "If an exercise increases distress, stop and try another approach. Seek professional support when stress keeps disrupting daily life.", "practice": { "examples": [ "Before a difficult call, let your breathing settle without forcing a deep breath.", "Practise gentle breathing during a quiet break so the steps feel familiar under pressure." ], "pitfalls": [ "Forcing large breaths or a fixed count can feel unpleasant: keep breathing comfortable and stop if you feel dizzy or more distressed.", "A calming exercise will not resolve every stressor: also identify one practical change or source of support." ], "do": { "1m": "Let your breathing flow gently in and out for a minute without forcing or holding it; stop if you feel dizzy or more distressed.", "5m": "Get comfortable. Breathe gently in and out, counting up to five each way only if comfortable. Stop if dizzy or more distressed.", "15m": "Try up to five minutes of comfortable breathing, then use the remaining time to identify one manageable step on a current stressor.", "plan": { "title": "Build a calming skill", "steps": [ "Try a short, gentle breathing practice in a calm moment; stop if it makes you feel worse.", "If comfortable, practise for about five minutes at a regular time.", "Pair the practice with practical support for the cause of stress; seek help if stress keeps disrupting daily life." ] } }, "guides": [ { "title": "Breathing exercises for stress", "publisher": "NHS", "url": "https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "folic-acid-pregnancy", "canonical_url": "https://healthy100.jock.pl/folic-acid-pregnancy/", "rank": 59, "title": "Take folic acid before pregnancy", "summary": "If pregnancy is possible, folic acid helps prevent serious defects of the developing brain and spine.", "why": "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.", "how": [ "If pregnancy is possible, choose a daily supplement in the recommended range.", "Start before you conceive, ideally 3 months before, and continue through early pregnancy.", "Follow local maternity guidance, such as the NHS advice to continue through the first 12 weeks.", "Check prenatal supplement labels to avoid doubling up unintentionally." ], "category": "Targeted nutrients", "domain": "food-substances", "effort": "low", "evidence": { "grade": "A", "basis": "USPSTF grade A reaffirmation in 2023 and NHS pregnancy guidance reviewed in 2026" }, "impact": { "score": 55, "headline_stat": "400 to 800 micrograms of folic acid daily if pregnancy is possible", "stat_source": 0 }, "sources": [ { "title": "Folic Acid Supplementation to Prevent Neural Tube Defects: Preventive Medication", "publisher": "USPSTF", "year": 2023, "url": "https://www.uspreventiveservicestaskforce.org/uspstf/recommendation/folic-acid-for-the-prevention-of-neural-tube-defects-preventive-medication", "tier": 1 }, { "title": "Pregnancy vitamins and supplements", "publisher": "NHS", "year": 2026, "url": "https://www.nhs.uk/pregnancy/keeping-well/pregnancy-vitamins-and-supplements/", "tier": 1 } ], "caution": "Previous neural tube defects, certain medicines or other risk factors may require a different dose prescribed by a clinician.", "practice": { "examples": [ "If pregnancy is possible, ask a pharmacist today which folic acid product is suitable for you.", "Bring your supplement labels and medicine list to a maternity appointment.", "Check whether your prenatal already contains folic acid before adding another product." ], "pitfalls": [ "Do not wait until pregnancy is visible: ask about folic acid before conception or as soon as you know.", "Do not choose a higher dose yourself after a previous affected pregnancy or with certain medicines: ask your clinician.", "Do not take a supplement containing vitamin A (retinol) in pregnancy: check labels and ask a pharmacist for a pregnancy product." ], "do": { "1m": "If pregnancy is possible, prepare your question: 'Which folic acid product is right for me, given my medicines and history?'", "5m": "Request a pharmacist or maternity consultation about folic acid today if pregnancy is possible; mention any previous neural tube defect or relevant medicines.", "15m": "Gather your supplement labels and medicine list, noting any folic acid already included, to review with your pharmacist or maternity team.", "plan": { "title": "Arrange timely pregnancy advice", "steps": [ "Stage 1: If planning pregnancy or newly pregnant, contact a pharmacist or maternity team promptly about folic acid.", "Stage 2: Review your history, medicines and existing products so they can advise what is suitable.", "Stage 3: Keep the agreed instructions and ask when they need reviewing." ] } }, "guides": [ { "title": "Pregnancy vitamins and supplements", "publisher": "NHS", "url": "https://www.nhs.uk/pregnancy/keeping-well/pregnancy-vitamins-and-supplements/", "kind": "guide", "lang": "en" } ] }, "local": { "DE": { "note": "In Germany, the DGE advises women who want to or could become pregnant to take 400 µg of folic acid a day as a supplement on top of a folate-rich diet, starting at least four weeks before pregnancy and continuing through the first trimester.", "source": { "title": "FAQ Folat", "publisher": "Deutsche Gesellschaft für Ernährung", "url": "https://www.dge.de/gesunde-ernaehrung/faq/folat/", "year": 2025 }, "checked": "2026-09-28" }, "NL": { "note": "In the Netherlands, the advice is 400 µg of folic acid a day on top of food, starting about 4 weeks before you could become pregnant and continuing until 10 weeks of pregnancy.", "source": { "title": "Foliumzuur (vitamine B11)", "publisher": "Voedingscentrum", "url": "https://www.voedingscentrum.nl/encyclopedie/foliumzuur.aspx", "year": 2026 }, "checked": "2026-09-28" }, "UA": { "note": "In Ukraine, the Public Health Center's pregnancy planning advice is 400 mcg of folic acid a day to lower the risk of birth defects, together with foods rich in folate and a talk with your doctor.", "source": { "title": "Як правильно планувати вагітність: поради для пар", "publisher": "Центр громадського здоров’я МОЗ України", "url": "https://phc.org.ua/news/yak-pravilno-planuvati-vagitnist-poradi-dlya-par", "year": 2025 }, "checked": "2026-09-28" } }, "personalization": { "boosts": [ { "when": { "pregnant": true }, "delta": 35, "reason": "Folic acid helps prevent neural tube defects in early pregnancy." } ], "applies": { "sex": "female", "age_min": 15, "age_max": 50 } }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "prepare-for-extreme-heat", "canonical_url": "https://healthy100.jock.pl/prepare-for-extreme-heat/", "rank": 60, "title": "Make a plan for very hot days", "summary": "Cooling, hydration and a practical heat plan help prevent heat illness and worsening heart or kidney problems.", "why": "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.", "how": [ "Follow local heat alerts and identify a cool place you can use if home becomes too hot.", "Shift outdoor tasks away from the hottest hours and use shade.", "Drink water regularly and use cool showers or wet cloths to cool down.", "Check on older people and children, and never leave anyone in a parked vehicle.", "Review a heat plan with your clinician if you have a chronic condition or take medicines that affect heat tolerance." ], "category": "Environment", "domain": "prevention-environment", "effort": "low", "evidence": { "grade": "A", "basis": "WHO and CDC heat protection guidance, with global mortality burden evidence" }, "impact": { "score": 55, "headline_stat": "About 489,000 heat related deaths yearly worldwide, estimated for 2000 to 2019", "stat_source": 0 }, "sources": [ { "title": "Heat and health", "publisher": "WHO", "year": 2026, "url": "https://www.who.int/news-room/fact-sheets/detail/climate-change-heat-and-health", "tier": 1 }, { "title": "Heat and Older Adults Aged 65+", "publisher": "CDC", "year": 2024, "url": "https://www.cdc.gov/heat-health/risk-factors/heat-and-older-adults-aged-65.html", "tier": 1 }, { "title": "Heatwaves: How to stay cool", "publisher": "WHO", "year": 2024, "url": "https://www.who.int/news-room/questions-and-answers/item/heatwaves-how-to-stay-cool", "tier": 1 } ], "caution": "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.", "practice": { "examples": [ "Move an outdoor errand to a cooler part of the day and use a shaded route.", "If home stays too hot, use a cooled public building you can safely reach." ], "pitfalls": [ "Waiting in an overheated home can be unsafe, so arrange access to a cooler place.", "Extra water is not right for every condition, so ask about fluids if you have a restriction and do not stop medicines yourself." ], "do": { "1m": "Choose the coolest place you could use during a heat alert: a cooler room, a cooled public building or someone's home.", "5m": "Check the heat alert and opening hours of a cooled place you can use; choose how to get there safely.", "15m": "Move outdoor tasks to cooler hours and arrange a check-in with someone who needs help staying cool.", "30m": "Write a heat plan: cool destination, transport, check-in contacts and who needs help; include questions about fluid limits.", "plan": { "title": "Prepare before the next heat alert", "steps": [ "Identify a cool room and a backup cooled location with a way to reach it.", "Arrange check-ins and shift outdoor tasks to cooler hours.", "Ask your clinician about a heat plan if medicines, chronic illness or fluid limits affect you.", "During heat, use cooling such as a damp cloth and follow local advice; confusion or collapse needs immediate emergency help." ] } }, "guides": [ { "title": "Heatwaves: How to stay cool", "publisher": "WHO", "url": "https://www.who.int/news-room/questions-and-answers/item/heatwaves-how-to-stay-cool", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [ { "when": { "age_min": 65 }, "delta": 15, "reason": "CDC identifies adults 65 and older as more vulnerable to heat" }, { "when": { "kids_at_home": true }, "delta": 8, "reason": "Young children need help staying cool and safe" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "check-your-eyes", "canonical_url": "https://healthy100.jock.pl/check-your-eyes/", "rank": 61, "title": "Get your eyes checked", "summary": "Almost half of vision impairment worldwide could have been prevented or is yet to be treated; a check finds problems early.", "why": "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.", "how": [ "Book a sight test if it has been more than 2 years, or sooner if your optician advises it; 2 years is the usual NHS interval in England and other countries differ.", "If you have diabetes, attend diabetic eye screening as well: the NHS invites people with diabetes aged 12 and over every 1 or 2 years.", "Treat that screening as separate from an optician appointment, because the NHS says one does not replace the other.", "If you are prescribed glasses, wear them; if cataracts are found, talk with your eye specialist about whether and when surgery makes sense for your daily life, including its benefits and risks.", "Mention glaucoma in a parent, sibling or child: in England that qualifies you for free tests from age 40." ], "category": "Vision", "domain": "prevention-environment", "effort": "low", "evidence": { "grade": "B", "basis": "WHO global vision impairment data and NHS screening guidance; evidence for glaucoma screening in adults without symptoms is insufficient" }, "impact": { "score": 54, "headline_stat": "At least 1 billion people have vision impairment that was preventable or is still unaddressed", "stat_source": 0 }, "sources": [ { "title": "Blindness and vision impairment", "publisher": "WHO", "year": 2026, "url": "https://www.who.int/news-room/fact-sheets/detail/blindness-and-visual-impairment", "tier": 1 }, { "title": "Diabetic eye screening", "publisher": "NHS", "year": 2024, "url": "https://www.nhs.uk/tests-and-treatments/diabetic-eye-screening/", "tier": 1 }, { "title": "How often can I have a free NHS sight test?", "publisher": "NHS", "year": 2023, "url": "https://www.nhs.uk/nhs-services/opticians/how-often-can-i-have-a-free-nhs-eye-test/", "tier": 1 }, { "title": "Free NHS eye tests and optical vouchers", "publisher": "NHS", "year": 2023, "url": "https://www.nhs.uk/nhs-services/opticians/free-nhs-eye-tests-and-optical-vouchers/", "tier": 1 } ], "caution": "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.", "practice": { "examples": [ "Ask your optician when your next sight test is due based on your eyes and health.", "If you have diabetes, keep the retinal screening appointment as well as your ordinary sight test." ], "pitfalls": [ "Diabetic eye screening does not replace an optician's test, so keep track of both appointments.", "Sudden vision loss or new flashes and floaters need urgent assessment, so do not wait for a routine check." ], "do": { "1m": "Think of any recent vision change and when it began; sudden vision loss needs urgent help, not a routine booking.", "5m": "Contact an optician to ask when your next sight test is due; mention any vision change so they can judge urgency.", "15m": "Gather previous eye results and family glaucoma history; if you have diabetes, check the separate retinal screening invitation too.", "plan": { "title": "Keep eye care connected", "steps": [ "Confirm the sight-test interval recommended for you and book if due.", "Tell the clinician about symptoms, diabetes and family glaucoma history.", "Discuss the result and options rather than accepting treatment automatically.", "If you have diabetic eye screening with dilating drops, arrange transport because you must not drive afterwards." ] } }, "guides": [ { "title": "How often can I have a free NHS sight test?", "publisher": "NHS", "url": "https://www.nhs.uk/nhs-services/opticians/how-often-can-i-have-a-free-nhs-eye-test/", "kind": "guide", "lang": "en" }, { "title": "Diabetic eye screening", "publisher": "NHS", "url": "https://www.nhs.uk/tests-and-treatments/diabetic-eye-screening/", "kind": "guide", "lang": "en" } ] }, "local": { "CZ": { "note": "In Czechia, at the preventive check your GP recommends a preventive eye exam every 4 years from age 45 up to 61.", "source": { "title": "Všeobecné preventivní prohlídky dospělých", "publisher": "Národní zdravotnický informační portál (NZIP)", "url": "https://www.nzip.cz/clanek/441-vseobecne-preventivni-prohlidky-dospelych", "year": 2026 }, "checked": "2026-09-28" }, "NL": { "note": "In the Netherlands, people with diabetes have an eye exam within 3 months of diagnosis. With no damage, the next check is often after 2 or 3 years; with a little damage, new photos are taken after 1 year.", "source": { "title": "Ik heb diabetes en krijg onderzoek van mijn ogen", "publisher": "Nederlands Huisartsen Genootschap, Thuisarts", "url": "https://www.thuisarts.nl/schade-aan-ogen-bij-diabetes/ik-heb-diabetes-en-krijg-onderzoek-van-mijn-ogen", "year": 2024 }, "checked": "2026-09-28" } }, "personalization": { "boosts": [ { "when": { "age_min": 50 }, "delta": 10, "reason": "WHO reports most people with vision impairment are over 50" }, { "when": { "region": [ "europe" ], "age_min": 60 }, "delta": 6, "reason": "The NHS offers free sight tests from age 60" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "mind-suicide-support", "canonical_url": "https://healthy100.jock.pl/mind-suicide-support/", "rank": 62, "title": "Ask directly if someone seems at risk", "summary": "Asking about suicide does not plant the idea, and making means harder to reach saves lives.", "why": "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.", "how": [ "Ask plainly whether they are thinking about suicide, rather than hinting around it.", "Listen without arguing, minimising or rushing to fix it.", "Help them contact a crisis line, a clinician or emergency services, and offer to stay while they do.", "If you can do it safely, help put time and distance between them and the means of harm: lock up medicines, and ask for any firearm to be removed from the home for now or stored locked and unloaded, with ammunition locked separately. Do not try to take a weapon from them yourself; if they have a firearm within reach and are serious about acting, call emergency services.", "Check back in over the following days rather than treating one conversation as the end." ], "category": "Crisis support", "domain": "mind-social", "effort": "low", "evidence": { "grade": "A", "basis": "WHO LIVE LIFE evidence based interventions, plus a published review finding no study where asking about suicide increased ideation" }, "impact": { "score": 54, "headline_stat": "More than 720 000 people die by suicide every year", "stat_source": 0 }, "sources": [ { "title": "Suicide", "publisher": "WHO", "year": 2025, "url": "https://www.who.int/news-room/fact-sheets/detail/suicide", "tier": 1 }, { "title": "Does asking about suicide and related behaviours induce suicidal ideation? What is the evidence?", "publisher": "Psychological Medicine, via PubMed", "year": 2014, "url": "https://pubmed.ncbi.nlm.nih.gov/24998511/", "tier": 2 } ], "caution": "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.", "practice": { "examples": [ "Ask directly whether your friend is thinking about suicide, then listen without arguing about how they should feel.", "Offer to stay nearby, if safe, while they contact a crisis service; arrange another check-in after help is in place." ], "pitfalls": [ "Promising to keep it secret can leave them without help: do not be sworn to secrecy, and bring in a crisis service or someone trusted.", "Trying to take a weapon or manage danger alone puts you both at risk: if they have a firearm within reach and are serious about acting, call emergency services." ], "do": { "1m": "If safe to talk, ask: \"Are you thinking about suicide?\" Listen; if danger is immediate, contact emergency services now.", "5m": "Begin helping them contact a local crisis service, or emergency services if danger is immediate. Stay with them if safe; do not stop at five minutes.", "plan": { "title": "Connect them with help, then keep in touch", "steps": [ "If safe, ask directly and listen without judgement; immediate danger means contacting emergency services now.", "Help them reach a crisis service or clinician. If you can do it safely, put time and distance between them and dangerous items: lock up medicines, and ask for any firearm to be removed from the home for now or stored locked and unloaded, with ammunition locked separately.", "Once help is connected, agree a next check-in and follow through; keep support shared with professionals and trusted people." ] } }, "guides": [ { "title": "5 action steps to help someone having thoughts of suicide", "publisher": "NIH NIMH", "url": "https://www.nimh.nih.gov/health/publications/5-action-steps-to-help-someone-having-thoughts-of-suicide", "kind": "guide", "lang": "en" }, { "title": "Help for suicidal thoughts, UK services", "publisher": "NHS", "url": "https://www.nhs.uk/mental-health/feelings-symptoms-behaviours/behaviours/help-for-suicidal-thoughts/", "kind": "guide", "lang": "en" }, { "title": "How the 5 action steps can help someone who is suicidal", "publisher": "988 Suicide & Crisis Lifeline (#BeThe1To)", "url": "https://bethe1to.com/bethe1to-steps-evidence/", "kind": "guide", "lang": "en" } ] }, "local": { "AT": { "note": "In Austria, Telefonseelsorge answers free and confidentially on 142, day and night; its chat is open daily from 16:00 to 23:00.", "source": { "title": "Telefonseelsorge Österreich: Notruf 142", "publisher": "Telefonseelsorge Österreich", "url": "https://www.telefonseelsorge.at/", "year": 2026 }, "checked": "2026-09-28" }, "BE": { "note": "In Belgium, call 1813 (Zelfmoordlijn, in Dutch) or 0800 32 123 (Centre de Prévention du Suicide, in French). Both are free, anonymous and open around the clock.", "source": { "title": "Op zoek naar hulp?", "publisher": "Zelfmoordlijn 1813", "url": "https://www.zelfmoord1813.be/", "year": 2026 }, "checked": "2026-09-28" }, "CZ": { "note": "In Czechia, call 116 123 (adults) or 116 111 (children and students under 26). Both lines are free and nonstop.", "source": { "title": "Duševní zdraví: cítím se špatně a potřebuji pomoc ihned", "publisher": "Národní zdravotnický informační portál (NZIP)", "url": "https://www.nzip.cz/clanek/1881-dusevni-zdravi-citim-se-spatne-a-potrebuji-pomoc-ihned", "year": 2026 }, "checked": "2026-09-28" }, "DE": { "note": "In Germany, TelefonSeelsorge answers free and anonymously, day and night including holidays, on 116 123, 0800 1110111 or 0800 1110222.", "source": { "title": "Telefon", "publisher": "TelefonSeelsorge Deutschland", "url": "https://www.telefonseelsorge.de/telefon/", "year": 2025 }, "checked": "2026-09-28" }, "ES": { "note": "In Spain, the 024 line helps people with suicidal thoughts or risk, and their families. It is free, confidential and open 24 hours a day, 365 days a year, including by online chat. In an imminent life-threatening emergency, call 112.", "source": { "title": "024. Línea de atención a la conducta suicida", "publisher": "Ministerio de Sanidad", "url": "https://www.sanidad.gob.es/linea024/home.htm", "year": 2026 }, "checked": "2026-09-28" }, "NL": { "note": "In the Netherlands, 113 Zelfmoordpreventie answers free on 113, 24 hours a day, and its chat is open day and night. Conversations are anonymous.", "source": { "title": "Hulplijn", "publisher": "113 Zelfmoordpreventie", "url": "https://www.113.nl/heb-je-nu-hulp-nodig/hulplijn", "year": 2026 }, "checked": "2026-09-28" }, "PL": { "note": "In Poland, call 116 123 (24 hours) or 800 70 2222 (free, 24/7); in an emergency call 112 or 999. Centra Zdrowia Psychicznego help adults free, without a referral, 24 hours a day.", "source": { "title": "Centra Zdrowia Psychicznego: zmiany", "publisher": "Pacjent.gov.pl", "url": "https://pacjent.gov.pl/aktualnosc/centra-zdrowia-psychicznego-zmiany", "year": 2026 }, "checked": "2026-09-28" }, "UA": { "note": "In Ukraine, the Public Health Center lists free support lines: 0 800 210 160 (Людина в біді, 24/7), 0 800 600 044 (crisis line of ГО «Дівчата», 9:00 to 21:00) and 0 800 500 225 (national line for children and young people, La Strada Ukraine).", "source": { "title": "Всесвітній день запобігання самогубствам: де отримати допомогу", "publisher": "Центр громадського здоров’я МОЗ України", "url": "https://phc.org.ua/news/vsesvitniy-den-zapobigannya-samogubstvam-de-otrimati-dopomogu", "year": 2026 }, "checked": "2026-09-28" } }, "personalization": { "boosts": [ { "when": { "age_max": 29 }, "delta": 8, "reason": "WHO: suicide was the third leading cause of death among 15 to 29 year olds" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "bone-loading", "canonical_url": "https://healthy100.jock.pl/bone-loading/", "rank": 63, "title": "Include exercise that loads your bones", "summary": "Appropriate loading helps maintain bone strength as you age.", "why": "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.", "how": [ "Include walking, stairs or dancing as your abilities allow.", "Keep resistance exercise in your weekly routine.", "Choose the amount of impact to match your bone health and physical ability." ], "category": "Strength", "domain": "sleep-movement", "effort": "medium", "evidence": { "grade": "A", "basis": "NIAMS bone health guidance and NHS osteoporosis prevention recommendations" }, "impact": { "score": 52, "headline_stat": "Combine weight bearing, resistance and balance exercise for bone health", "stat_source": 0 }, "sources": [ { "title": "Exercise for Your Bone Health", "publisher": "NIAMS, NIH", "year": 2023, "url": "https://www.niams.nih.gov/health-topics/exercise-your-bone-health", "tier": 1 }, { "title": "Osteoporosis: Prevention", "publisher": "NHS", "year": 2022, "url": "https://www.nhs.uk/conditions/osteoporosis/prevention/", "tier": 1 } ], "caution": "With osteoporosis, a previous fragility fracture or low bone density, ask a clinician which loading and impact are suitable.", "practice": { "examples": [ "If suitable for you, combine walks on your feet with resistance work rather than relying only on swimming.", "Ask which strength and balance exercises suit you if you have osteoporosis or a previous fragility fracture." ], "pitfalls": [ "Starting high-impact exercise such as running without checking may be unsuitable for fragile bones, so ask about safe loading first.", "Assuming swimming covers every bone health need misses weight bearing activity, so discuss a suitable mix." ], "do": { "5m": "Sort your usual activities into movement on your feet, resistance work and balance; note any gaps and questions about what your bones can safely tolerate.", "15m": "Read the NIH examples and sketch a weekly mix; if you have low bone density, a fracture history or physical limitations, request advice before adding new loading.", "plan": { "title": "Give your weekly activity a bone health check", "steps": [ "Stage 1: Review your current activities and any bone health or mobility restrictions.", "Stage 2: Ask a clinician about suitable loading if you have osteoporosis, low bone density or a fracture history.", "Stage 3: Include appropriate movement on your feet alongside resistance and balance work.", "Stage 4: Build gradually within your abilities and review the plan if symptoms or circumstances change." ] } }, "guides": [ { "title": "Exercise for Your Bone Health", "publisher": "NIAMS, NIH", "url": "https://www.niams.nih.gov/health-topics/exercise-your-bone-health", "kind": "guide", "lang": "en" } ] }, "personalization": { "applies": {}, "boosts": [ { "when": { "age_min": 65 }, "delta": 15, "reason": "NIH advises older adults to include balance and muscle strengthening" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "calcium-foods", "canonical_url": "https://healthy100.jock.pl/calcium-foods/", "rank": 64, "title": "Include calcium rich foods daily", "summary": "Enough dietary calcium helps maintain bones, teeth and normal muscle function.", "why": "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.", "how": [ "Include milk, yogurt or a calcium fortified alternative if suitable.", "Check plant drink labels because calcium fortification varies.", "Use other sources such as calcium set tofu, kale or fish with edible bones.", "Compare a typical day's intake with your age specific requirement before considering supplements." ], "category": "Targeted nutrients", "domain": "food-substances", "effort": "low", "evidence": { "grade": "A", "basis": "National Academies nutrient requirements summarized by NIH; food first bone health guidance" }, "impact": { "score": 52, "headline_stat": "Adults aged 19 to 50 need 1,000 mg of calcium daily", "stat_source": 0 }, "effect": { "kind": "guideline_amount", "value": 1000, "unit": "mg/day", "outcome": "daily calcium requirement for adults aged 19 to 50", "comparison": "NIH age-specific reference intake, food and supplements combined", "stat_source": 0, "bound": "about" }, "sources": [ { "title": "Calcium: Fact Sheet for Consumers", "publisher": "NIH Office of Dietary Supplements", "year": 2023, "url": "https://ods.od.nih.gov/factsheets/Calcium-Consumer/", "tier": 1 }, { "title": "Calcium and Vitamin D: Important for Bone Health", "publisher": "NIH NIAMS", "year": 2023, "url": "https://www.niams.nih.gov/health-topics/calcium-and-vitamin-d-important-bone-health", "tier": 1 } ], "caution": "Discuss supplements if food intake is inadequate, especially with kidney disease, kidney stones or medicines that interact with calcium.", "practice": { "examples": [ "Use milk or a calcium fortified plant drink on your usual cereal, if suitable.", "Choose tofu with added calcium after checking its label.", "Include kale or canned sardines with edible bones if they fit your diet." ], "pitfalls": [ "Do not assume every plant drink supplies calcium: check the label for fortification.", "Do not jump straight to supplements: review food intake and discuss gaps, especially with kidney disease or interacting medicines." ], "do": { "1m": "Recall yesterday's meals. Can you name a calcium source, such as milk, fortified plant drink, calcium set tofu or kale?", "5m": "Check the calcium per serving on your usual plant drink or tofu; compare a fortified option if yours has none.", "15m": "List calcium foods in a typical day and their portions; use the NIH age table and labels to identify a possible gap.", "30m": "Plan suitable calcium foods across tomorrow's meals. If intake looks low or you have kidney disease, prepare questions for a dietitian before adding supplements.", "plan": { "title": "Find a reliable daily food source", "steps": [ "Stage 1: Check your age-specific requirement and current food labels.", "Stage 2: Include suitable calcium foods in regular meals, respecting any prescribed diet.", "Stage 3: Review your intake and ask a clinician or dietitian about persistent gaps rather than guessing a supplement dose." ] } }, "guides": [ { "title": "Calcium: Fact Sheet for Consumers", "publisher": "NIH Office of Dietary Supplements", "url": "https://ods.od.nih.gov/factsheets/Calcium-Consumer/", "kind": "guide", "lang": "en" } ] }, "local": { "DE": { "note": "In Germany, the DGE reference intake for calcium is 1,000 mg a day for adults. The upper limit set by EFSA is 2,500 mg a day.", "source": { "title": "FAQ Calcium", "publisher": "Deutsche Gesellschaft für Ernährung", "url": "https://www.dge.de/gesunde-ernaehrung/faq/calcium/", "year": 2025 }, "checked": "2026-09-28" } }, "personalization": { "boosts": [ { "when": { "sex": "female", "age_min": 51, "age_max": 70 }, "delta": 12, "reason": "NIH recommends 1,200 mg daily for women aged 51 to 70." }, { "when": { "age_min": 71 }, "delta": 12, "reason": "NIH recommends 1,200 mg daily for all adults aged 71 and older." } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "mind-gambling-help", "canonical_url": "https://healthy100.jock.pl/mind-gambling-help/", "rank": 65, "title": "Get help when gambling causes harm", "summary": "Early support plus real barriers to betting protect mental health, relationships and essential spending.", "why": "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.", "how": [ "Tell a trusted person or a gambling support service as soon as gambling is causing harm.", "Use account self exclusion, blocking software and bank payment blocks together, not one at a time.", "Get specialist treatment and separate debt advice instead of trying to win losses back." ], "category": "Addictive behaviours", "domain": "mind-social", "effort": "medium", "evidence": { "grade": "A", "basis": "WHO 2024 evidence summary and NICE NG248, the national treatment guideline published January 2025" }, "impact": { "score": 51, "headline_stat": "About 1.2% of the world's adults are estimated to have a gambling disorder", "stat_source": 0 }, "effect": { "kind": "share_of_people", "value": 1.2, "unit": "%", "outcome": "estimated adults with a gambling disorder worldwide", "comparison": "Share of all adults, not a treatment effect", "stat_source": 0 }, "sources": [ { "title": "Gambling", "publisher": "WHO", "year": 2024, "url": "https://www.who.int/news-room/fact-sheets/detail/gambling", "tier": 1 }, { "title": "Gambling-related harms: identification, assessment and management, NG248", "publisher": "NICE", "year": 2025, "url": "https://www.nice.org.uk/guidance/ng248/chapter/Recommendations", "tier": 1 } ], "caution": "Gambling related distress can turn urgent. Seek immediate crisis support if you feel unsafe or have thoughts of suicide.", "practice": { "examples": [ "Ask your bank about blocking gambling payments while arranging specialist support.", "Use self-exclusion and device blocking alongside treatment, and get separate help with debts." ], "pitfalls": [ "Trying to win losses back can deepen the problem: contact support and debt advice instead.", "One access block can leave other routes open: discuss several barriers with a support service." ], "do": { "1m": "Rehearse your opening words to a support service: \"Gambling is affecting my life and I need help stopping the harm.\"", "5m": "Find a gambling support service in your country and begin a call, chat or referral; help is available before you reach a crisis.", "15m": "Check your bank's gambling-payment block and ask how to activate it; keep essential payments accessible.", "30m": "With a support service, start arranging self-exclusion and device blocks, and identify a free debt-advice contact.", "plan": { "title": "Put support and barriers together", "steps": [ "Contact a specialist service and tell a trusted person if safe; seek urgent crisis help if you feel unsafe.", "Arrange bank blocks, self-exclusion and device blocking with support, rather than relying on willpower alone.", "Follow up on treatment and debt advice, reviewing where access or urges still cause difficulty." ] } }, "guides": [ { "title": "Help for problems with gambling", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/addiction-support/gambling-addiction/", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [ { "when": { "sex": "male" }, "delta": 6, "reason": "WHO: about 11.9% of men experience gambling harm, against 5.5% of women" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "protect-hearing-from-noise", "canonical_url": "https://healthy100.jock.pl/protect-hearing-from-noise/", "rank": 66, "title": "Protect your ears from loud sound", "summary": "Lower volume, shorter exposure and well fitted ear protection help prevent permanent hearing damage.", "why": "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.", "how": [ "Lower headphone and speaker volume before it feels uncomfortable.", "Carry earplugs for concerts, power tools and other loud settings.", "Fit earplugs or protective earmuffs correctly and wear them throughout the exposure.", "Move farther from speakers or machinery and take breaks in a quieter place." ], "category": "Hearing protection", "domain": "prevention-environment", "effort": "low", "evidence": { "grade": "A", "basis": "NIH guidance based on established noise exposure and hearing damage evidence" }, "impact": { "score": 51, "headline_stat": "Repeated exposure at 85 dBA or above can damage hearing", "stat_source": 0 }, "sources": [ { "title": "Noise Induced Hearing Loss", "publisher": "NIH NIDCD", "year": 2025, "url": "https://www.nidcd.nih.gov/health/noise-induced-hearing-loss", "tier": 1 }, { "title": "Hearing Protectors", "publisher": "NIH NIDCD", "year": 2025, "url": "https://www.nidcd.nih.gov/health/hearing-protectors", "tier": 1 } ], "caution": "Ask a hearing professional about persistent ringing or trouble hearing, and about protection suitable for your noise exposure.", "practice": { "examples": [ "Stand farther from concert speakers and take breaks in a quieter place.", "Use protective earmuffs or earplugs for lawn mowing or other noisy tools." ], "pitfalls": [ "Earplugs only work well when fitted correctly, so practise with the instructions before a noisy event.", "Removing protection to talk exposes your ears again, so move somewhere quiet for the conversation." ], "do": { "1m": "Notice the sound around you; if it is loud, move farther away if safe, or ask for the volume to be lowered.", "5m": "Read the hearing protection guide and choose protection for your next noisy activity; keep it with what you will take.", "15m": "If you have ear protection, practise fitting it in a quiet place using the instructions; do not force painful plugs, and check that earmuffs seal around both ears.", "plan": { "title": "Protect your next noisy outing", "steps": [ "Identify the noisy activity and reduce volume or increase distance where possible.", "Choose comfortable hearing protection and practise fitting it correctly.", "Wear it throughout exposure and take breaks somewhere quiet.", "Ask a hearing professional about persistent ringing or trouble hearing." ] } }, "guides": [ { "title": "Hearing Protectors", "publisher": "NIH NIDCD", "url": "https://www.nidcd.nih.gov/health/hearing-protectors", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "mind-problem-solving", "canonical_url": "https://healthy100.jock.pl/mind-problem-solving/", "rank": 67, "title": "Turn a worry into next steps", "summary": "Writing a problem down and choosing one workable step is a tested way to lift low mood.", "why": "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.", "how": [ "Write the problem in one sentence, as concretely as you can.", "Split it into the parts you can change and the parts you cannot.", "List several options for one changeable part without judging them yet.", "Pick one, decide when you will do it, and do it.", "Review what happened, then repeat with the next part." ], "category": "Stress", "domain": "mind-social", "effort": "low", "evidence": { "grade": "A", "basis": "Meta analysis of 30 randomised trials, 3530 patients; 0.34 in the nine trials at low risk of bias" }, "impact": { "score": 50, "headline_stat": "Problem solving therapy improved depression by 0.34 standard deviations in low bias trials", "stat_source": 0 }, "sources": [ { "title": "Problem-solving therapy for adult depression: An updated meta-analysis", "publisher": "European Psychiatry, via PubMed", "year": 2018, "url": "https://pubmed.ncbi.nlm.nih.gov/29331596/", "tier": 2 }, { "title": "Depression in adults: treatment and management, NG222", "publisher": "NICE", "year": 2022, "url": "https://www.nice.org.uk/guidance/ng222/chapter/Recommendations", "tier": 1 } ], "caution": "If low mood or hopelessness persists, ask a professional about problem solving therapy or another treatment rather than working through it alone.", "practice": { "examples": [ "Turn \"Everything is a mess\" into \"I need help getting to Tuesday's appointment.\"", "Compare asking for a lift, checking community transport and requesting a remote appointment, then try one option." ], "pitfalls": [ "Trying to fix your whole life at once can stall you: work on one small, changeable problem.", "Self-help is not the same as therapy: seek professional help if low mood or hopelessness persists." ], "do": { "1m": "Put one current problem into a single sentence, then name the part you can influence rather than everything that worries you.", "5m": "List three possible responses to that small problem without judging them yet.", "15m": "Compare the options for effort, likely benefit and help needed; pick one and specify when you will try it.", "30m": "Work through one problem on paper, make a practical first step such as an enquiry, and set a time to review the result.", "plan": { "title": "One problem, one experiment, one review", "steps": [ "Describe a specific problem and separate what you can influence from what you cannot.", "List options, choose a feasible one and try it at a planned time.", "Review what happened, keep what helped and adjust the next step; seek therapy if symptoms persist." ] } }, "guides": [ { "title": "Problem solving: a practical sequence", "publisher": "NHS", "url": "https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/problem-solving/", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "knee-arthritis-exercise", "canonical_url": "https://healthy100.jock.pl/knee-arthritis-exercise/", "rank": 68, "title": "Keep exercising with knee arthritis", "summary": "Adapted exercise can improve function and may ease knee osteoarthritis pain.", "why": "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.", "how": [ "Ask a physiotherapist or clinician for a plan suited to your knee symptoms.", "Combine local muscle strengthening with comfortable general activity.", "Increase the workload gradually and discuss a substantial or lasting symptom flare." ], "category": "Mobility", "domain": "sleep-movement", "effort": "medium", "evidence": { "grade": "B", "basis": "Cochrane 2024 update, low to moderate certainty; NHS recommends tailored exercise" }, "impact": { "score": 49, "headline_stat": "Knee arthritis trials: 13.1 points less pain on a 100 point scale versus no treatment, usual care or limited education", "stat_source": 0 }, "sources": [ { "title": "Is exercise an effective therapy to treat knee osteoarthritis?", "publisher": "Cochrane", "year": 2024, "url": "https://www.cochrane.org/evidence/CD004376_exercise-effective-therapy-treat-knee-osteoarthritis", "tier": 1 }, { "title": "Osteoarthritis: Treatment and support", "publisher": "NHS", "year": 2023, "url": "https://www.nhs.uk/conditions/osteoarthritis/treatment/", "tier": 1 } ], "caution": "Get clinical advice for a newly swollen, hot or severely painful joint or if a programme makes symptoms persistently worse.", "practice": { "examples": [ "Ask for a home plan that includes both strengthening around your knee and general fitness.", "Tell your physiotherapist which daily tasks remain difficult, such as stairs or walking to a bus stop." ], "pitfalls": [ "Avoiding all movement because the knee is arthritic can worsen stiffness and weakness, so ask for activity suited to your symptoms.", "Increasing too much too quickly can cause problems, so follow the agreed progression and report a lasting flare." ], "do": { "1m": "Identify the everyday movement your knee pain limits most, so you can make that a goal in your exercise discussion.", "5m": "If knee arthritis limits you, start an appointment request for a tailored exercise plan; a newly hot, swollen or severely painful joint needs prompt clinical advice.", "15m": "Prepare a summary of knee symptoms, activities you manage and flare-ups; ask which strengthening and general fitness exercises suit you and how to progress.", "plan": { "title": "Make exercise fit your knee", "steps": [ "Stage 1: Discuss your symptoms and daily movement goals with a clinician or physiotherapist.", "Stage 2: Get a home plan combining appropriate muscle strengthening and general activity.", "Stage 3: Follow the agreed amount and increase gradually as advised.", "Stage 4: Request a review for substantial or lasting worsening rather than pushing through it." ] } }, "guides": [ { "title": "Osteoarthritis: Treatment and support", "publisher": "NHS", "url": "https://www.nhs.uk/conditions/osteoarthritis/treatment/", "kind": "guide", "lang": "en" } ] }, "personalization": { "applies": {}, "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "mind-relationship-care", "canonical_url": "https://healthy100.jock.pl/mind-relationship-care/", "rank": 69, "title": "Address recurring relationship conflict", "summary": "Clearer communication and the right support can ease strain at home and protect your wellbeing.", "why": "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.", "how": [ "Pick a calm time to say how you feel, then listen to the other person's version.", "Agree boundaries, and pause a discussion when it gets too heated to be useful.", "If the same problems keep returning, ask a clinician or service about appropriate counselling or therapy." ], "category": "Relationships", "domain": "mind-social", "effort": "medium", "evidence": { "grade": "B", "basis": "NICE NG222 recommendation on behavioural couples therapy in depression, plus NHS relationship guidance" }, "impact": { "score": 49, "headline_stat": "Behavioural couples therapy runs 15 to 20 sessions over 5 to 6 months", "stat_source": 0 }, "sources": [ { "title": "Depression in adults: treatment and management, NG222", "publisher": "NICE", "year": 2022, "url": "https://www.nice.org.uk/guidance/ng222/chapter/Recommendations", "tier": 1 }, { "title": "Maintaining healthy relationships and mental wellbeing", "publisher": "NHS", "year": 2026, "url": "https://www.nhs.uk/every-mind-matters/lifes-challenges/maintaining-healthy-relationships-and-mental-wellbeing/", "tier": 1 } ], "caution": "If there is fear, coercion or abuse, seek confidential specialist support. Joint counselling can be unsafe in that situation.", "practice": { "examples": [ "Say \"I feel overwhelmed by the evening chores; can we agree who handles dinner?\" at a calm time, if it feels safe.", "Check your understanding: \"It sounds like you felt left out. Have I understood you?\"" ], "pitfalls": [ "Trying to settle a disagreement while angry can escalate it: pause and return when you both feel calmer.", "Fear, coercion or abuse needs confidential specialist help: do not use these exercises or joint counselling to confront an unsafe partner." ], "do": { "1m": "Privately name one feeling and one need: \"I feel overwhelmed and need help with dinner.\" Use it only in a safe, calm conversation.", "5m": "If the relationship feels safe, prepare one issue to discuss and one clear request; choose a calm time together.", "15m": "If safe and both willing, discuss one issue: take turns speaking, reflect back what you heard and agree one small change; pause if heated.", "plan": { "title": "Start a safer, clearer conversation", "steps": [ "First consider safety: if you feel afraid or controlled, seek confidential specialist support instead of a joint discussion.", "In a safe relationship, choose a calm time and exchange one concern and one practical request.", "Check whether the agreed change helps; if conflict keeps returning, ask about suitable counselling." ] } }, "guides": [ { "title": "Maintaining healthy relationships and mental wellbeing", "publisher": "NHS", "url": "https://www.nhs.uk/every-mind-matters/lifes-challenges/maintaining-healthy-relationships-and-mental-wellbeing/", "kind": "guide", "lang": "en" }, { "title": "Getting help for domestic violence and abuse, UK services", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/getting-help-for-domestic-violence/", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "adequate-iodine", "canonical_url": "https://healthy100.jock.pl/adequate-iodine/", "rank": 70, "title": "Keep a reliable iodine source", "summary": "Adequate iodine supports thyroid function and is especially important during pregnancy.", "why": "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.", "how": [ "If you use table salt, choose an iodized version while keeping the amount small.", "Include suitable iodine sources such as dairy, eggs or fish.", "If avoiding these foods, check whether alternatives are fortified with iodine.", "During pregnancy, review iodine sources and prenatal supplement contents with your maternity team." ], "category": "Targeted nutrients", "domain": "food-substances", "effort": "low", "evidence": { "grade": "A", "basis": "Established nutrient requirements and WHO guidance on preventing iodine deficiency" }, "impact": { "score": 48, "headline_stat": "Adults need 150 micrograms of iodine daily", "stat_source": 0 }, "effect": { "kind": "guideline_amount", "value": 150, "unit": "micrograms/day", "outcome": "daily iodine requirement for nonpregnant, nonbreastfeeding adults", "comparison": "NIH adult reference intake", "stat_source": 0, "bound": "about" }, "sources": [ { "title": "Iodine: Health Professional Fact Sheet", "publisher": "NIH Office of Dietary Supplements", "year": 2024, "url": "https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/", "tier": 1 }, { "title": "Healthy diet", "publisher": "WHO", "year": 2026, "url": "https://www.who.int/news-room/fact-sheets/detail/healthy-diet", "tier": 1 } ], "caution": "Thyroid disease or a prescribed low iodine diet needs individual guidance. Avoid high dose iodine or kelp supplements unless advised.", "practice": { "examples": [ "If you already use salt, buy an iodized version without increasing the amount.", "Include dairy, eggs or suitable fish as iodine sources if you eat those foods.", "If vegan, check whether your usual plant drink specifically lists added iodine." ], "pitfalls": [ "Do not assume sea or Himalayan salt contains iodine: check for 'iodized' on the label.", "Do not use kelp supplements to guess your intake: discuss a reliable source with a clinician.", "Do not add extra salt to get iodine: keep salt low and review other sources." ], "do": { "1m": "Recall yesterday: did you have dairy, eggs, fish or iodine fortified food? If none, identify a possible gap to review.", "5m": "Check your salt or plant drink label for iodine; do not increase salt or change a prescribed low iodine diet.", "15m": "List your iodine food sources and any prenatal supplements. If pregnant, vegan or living with thyroid disease, prepare questions for your clinician.", "plan": { "title": "Check your source, then keep it reliable", "steps": [ "Stage 1: Check labels and identify whether you have a regular iodine source.", "Stage 2: If a source is missing, discuss suitable foods or supplements, especially in pregnancy or with thyroid disease.", "Stage 3: Recheck when changing your main plant drink, prenatal or diet; keep any prescribed low iodine instructions." ] } }, "guides": [ { "title": "Iodine: Fact Sheet for Consumers", "publisher": "NIH Office of Dietary Supplements", "url": "https://ods.od.nih.gov/factsheets/Iodine-Consumer/", "kind": "guide", "lang": "en" } ] }, "local": { "CZ": { "note": "In Czechia, the recommended iodine intake is 150 µg a day for adults and children over 12, and 250 µg a day in pregnancy and breastfeeding.", "source": { "title": "Jod", "publisher": "Národní zdravotnický informační portál (NZIP)", "url": "https://www.nzip.cz/clanek/1150-jod", "year": 2025 }, "checked": "2026-09-28" }, "DE": { "note": "In Germany, the DGE reference intake is 150 µg of iodine a day from age 13, 220 µg in pregnancy and 230 µg when breastfeeding. Pregnant and breastfeeding women are advised a 100 (to 150) µg supplement plus iodised salt, after checking with a doctor if they have thyroid disease.", "source": { "title": "FAQ Jod", "publisher": "Deutsche Gesellschaft für Ernährung", "url": "https://www.dge.de/gesunde-ernaehrung/faq/jod/", "year": 2025 }, "checked": "2026-09-28" }, "NL": { "note": "In the Netherlands, adults need 150 µg of iodine a day, and 200 µg in pregnancy or when breastfeeding. Bread baked with iodised bakery salt is a key source, so eating little or no such bread can lead to a shortage.", "source": { "title": "Jodium", "publisher": "Voedingscentrum", "url": "https://www.voedingscentrum.nl/encyclopedie/jodium.aspx", "year": 2026 }, "checked": "2026-09-28" }, "UA": { "note": "In Ukraine, the Public Health Center gives daily iodine needs as 150 mcg for adults and 200 to 250 mcg in pregnancy and breastfeeding. It advises iodised salt, but no more than 5 g a day, and no iodine supplements without consulting a doctor.", "source": { "title": "Всесвітній день щитоподібної залози: як профілактувати дефіцит йоду", "publisher": "Центр громадського здоров’я МОЗ України", "url": "https://phc.org.ua/news/vsesvitniy-den-schitopodibnoi-zalozi-yak-profilaktuvati-deficit-yodu", "year": 2026 }, "checked": "2026-09-28" } }, "personalization": { "boosts": [ { "when": { "pregnant": true }, "delta": 20, "reason": "NIH iodine requirements rise to 220 micrograms daily during pregnancy." }, { "when": { "postpartum": true }, "delta": 6, "reason": "If you are breastfeeding, NIH sets a higher iodine requirement: 290 micrograms a day." } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "avoid-industrial-trans-fat", "canonical_url": "https://healthy100.jock.pl/avoid-industrial-trans-fat/", "rank": 71, "title": "Avoid industrial trans fat", "summary": "Removing industrial trans fat reduces an avoidable dietary risk to heart health.", "why": "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.", "how": [ "Check ingredient lists for partially hydrogenated oils where labels are available.", "Choose products made with nonhydrogenated oils.", "For unpackaged fried or baked foods, ask which fat is used or choose an alternative." ], "category": "Dietary fats", "domain": "food-substances", "effort": "low", "evidence": { "grade": "A", "basis": "WHO guidance on trans fat elimination and the 2026 healthy diet recommendations" }, "impact": { "score": 48, "headline_stat": "More than 278,000 deaths a year are attributed to industrial trans fat", "stat_source": 0 }, "sources": [ { "title": "Trans fat", "publisher": "WHO", "year": 2024, "url": "https://www.who.int/news-room/fact-sheets/detail/trans-fat/", "tier": 1 }, { "title": "Healthy diet", "publisher": "WHO", "year": 2026, "url": "https://www.who.int/news-room/fact-sheets/detail/healthy-diet", "tier": 1 } ], "practice": { "examples": [ "Where partially hydrogenated oils are sold, choose a similar product without them.", "Ask a bakery which fat it uses when ingredients are not displayed.", "Use olive or rapeseed oil instead of shortening made with partially hydrogenated oil." ], "pitfalls": [ "Do not confuse fully with partially hydrogenated oil: check the exact wording and saturated fat content.", "Do not assume all margarine contains industrial trans fat: check the ingredients for the product you buy." ], "do": { "5m": "Check one packaged baked food's ingredients for partially hydrogenated oil; if listed, compare an alternative without it.", "15m": "Check three foods you buy often for partially hydrogenated oil and note replacements; labels and availability vary by country.", "plan": { "title": "Check your regular purchases", "steps": [ "Stage 1: Check the ingredient lists of your usual spreads and baked snacks.", "Stage 2: Replace products listing partially hydrogenated oil with suitable alternatives.", "Stage 3: Ask about the cooking fat when buying unpackaged foods where these oils may still be used." ] } }, "guides": [ { "title": "Trans Fat: Interactive Nutrition Facts Label", "publisher": "FDA", "url": "https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/assets/InteractiveNFL_TransFat_October2021.pdf", "kind": "guide", "lang": "en" }, { "title": "Facts about fat", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "avoid-starting-vaping", "canonical_url": "https://healthy100.jock.pl/avoid-starting-vaping/", "rank": 72, "title": "Avoid taking up vaping", "summary": "If you do not smoke, avoiding vaping prevents unnecessary nicotine dependence and aerosol exposure.", "why": "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.", "how": [ "If you do not smoke, avoid starting nicotine vapes.", "If you smoke, get cessation support and make stopping cigarettes the priority.", "If vaping helped you stop smoking, plan eventual vaping cessation without returning to cigarettes." ], "category": "Tobacco", "domain": "food-substances", "effort": "low", "evidence": { "grade": "A", "basis": "Public health consensus on avoiding initiation; uncertainty remains about long term disease risk" }, "impact": { "score": 48, "headline_stat": "People who do not smoke should not start vaping", "stat_source": 0 }, "sources": [ { "title": "Vaping to quit smoking", "publisher": "NHS", "year": 2026, "url": "https://www.nhs.uk/better-health/quit-smoking/ready-to-quit-smoking/vaping-to-quit-smoking/", "tier": 1 }, { "title": "Health Effects of Vaping", "publisher": "CDC", "year": 2025, "url": "https://www.cdc.gov/tobacco/e-cigarettes/health-effects.html", "tier": 1 } ], "caution": "If pregnant or struggling with nicotine dependence, ask a maternity or cessation professional for help.", "practice": { "examples": [ "If you do not smoke, decline an offered vape with a simple 'No thanks'.", "If vaping keeps you off cigarettes, discuss stopping vaping without returning to smoking.", "If you smoke, ask a stop smoking adviser about a plan to stop cigarettes completely." ], "pitfalls": [ "Do not read 'less harmful than smoking' as harmless: if you do not smoke, avoid starting.", "Do not abandon a quit aid in a way that sends you back to cigarettes: get support to plan the next step." ], "do": { "1m": "If you do not smoke, rehearse 'No thanks, I don't vape' for the next offer. You do not need to give a reason.", "5m": "Read the guide's advice for your situation: never smoked, currently smoking, or vaping after quitting cigarettes.", "15m": "If you already vape and want to stop, request cessation support; explain whether vaping is helping you avoid cigarettes and mention pregnancy if relevant.", "plan": { "title": "Protect yourself from nicotine dependence", "steps": [ "Stage 1: If you do not use nicotine, keep your refusal ready for social offers.", "Stage 2: If you already smoke or vape, discuss a suitable plan with a cessation adviser.", "Stage 3: Review that plan with support, making staying off cigarettes the priority." ] } }, "guides": [ { "title": "Vaping to quit smoking", "publisher": "NHS Better Health", "url": "https://www.nhs.uk/better-health/quit-smoking/ready-to-quit-smoking/vaping-to-quit-smoking/", "kind": "guide", "lang": "en" } ] }, "local": { "DE": { "note": "In Germany, e-cigarettes are not recommended as a way to quit smoking. Under-18s may not buy or use them, and liquids may contain at most 20 mg of nicotine per ml.", "source": { "title": "E-Zigaretten", "publisher": "Bundesministerium für Gesundheit, gesund.bund.de", "url": "https://gesund.bund.de/e-zigaretten", "year": 2026 }, "checked": "2026-09-28" }, "ES": { "note": "In Spain, the National Plan on Drugs says carcinogens have been found in e-cigarette liquids and vapour, that nicotine is addictive, and that e-cigarettes are not recommended as a way to stop smoking.", "source": { "title": "Cigarrillos electrónicos: evidencia científica", "publisher": "Plan Nacional sobre Drogas, Ministerio de Sanidad", "url": "https://pnsd.sanidad.gob.es/ciudadanos/informacion/cigarrilloelectronico/menuCigarrilloElectronico/evidencia.htm", "year": 2026 }, "checked": "2026-09-28" } }, "personalization": { "boosts": [ { "when": { "smoker": [ "never" ] }, "delta": 8, "reason": "Vaping offers no smoking cessation benefit to someone who has never smoked." }, { "when": { "age_max": 24 }, "delta": 10, "reason": "Nicotine can harm brain development, which continues to about age 25." }, { "when": { "pregnant": true }, "delta": 12, "reason": "CDC advises that people who are pregnant should not use e-cigarettes." }, { "when": { "smoker": [ "current" ] }, "delta": -25, "reason": "If you smoke, NHS advice is that switching to a regulated nicotine vape is one of the most effective ways to quit." } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "maintain-home-alarms", "canonical_url": "https://healthy100.jock.pl/maintain-home-alarms/", "rank": 73, "title": "Test smoke and carbon monoxide alarms", "summary": "Working alarms provide an early warning of fire or an invisible, potentially fatal gas.", "why": "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.", "how": [ "Install smoke alarms in bedrooms, outside sleeping areas and on every level.", "Test smoke alarms monthly and follow the maker's battery and replacement instructions.", "Install a battery powered or battery backed carbon monoxide alarm near every sleeping area.", "Plan how everyone will get outside and treat an alarm as a reason to leave and call for help.", "Use generators only outdoors, more than 20 feet (6 metres) away from windows, doors and vents." ], "category": "Home safety", "domain": "prevention-environment", "effort": "low", "evidence": { "grade": "A", "basis": "US Fire Administration and CDC consensus guidance on fire and carbon monoxide prevention" }, "impact": { "score": 48, "headline_stat": "More than 400 US deaths and 100,000 emergency visits a year from carbon monoxide poisoning", "stat_source": 1 }, "sources": [ { "title": "Smoke Alarms", "publisher": "US Fire Administration", "year": 2026, "url": "https://www.usfa.fema.gov/prevention/home-fires/prepare-for-fire/smoke-alarms/", "tier": 1 }, { "title": "Carbon Monoxide Poisoning Basics", "publisher": "CDC", "year": 2026, "url": "https://www.cdc.gov/carbon-monoxide/about/index.html", "tier": 1 } ], "caution": "Possible carbon monoxide exposure requires fresh air and urgent help. An alarm does not replace proper installation and maintenance of fuel burning appliances.", "practice": { "examples": [ "Test smoke alarms each month using the manufacturer's instructions and arrange help if they are hard to reach.", "Check that you have a carbon monoxide alarm near sleeping areas, not just a smoke alarm." ], "pitfalls": [ "A fresh battery does not make an old smoke alarm new, so check its manufacture date and replace it at 10 years.", "An alarm is not a substitute for appliance maintenance, so have fuel-burning equipment serviced by a qualified technician." ], "do": { "1m": "Recall where your nearest smoke and carbon monoxide alarms are; if you do not know, make that your first home safety check.", "5m": "Check the test instructions for one alarm; test only if safely reachable without climbing, otherwise arrange help.", "15m": "Check alarm locations from floor level, consult available age or installation records and list missing, expired or hard-to-reach alarms for help.", "30m": "Review alarm coverage and escape arrangements with your household; assign safe testing, replacements and any help needed for someone who cannot hear an ordinary alarm.", "plan": { "title": "Keep alarms working", "steps": [ "Check smoke alarm coverage in bedrooms, outside sleeping areas and on each level, plus carbon monoxide alarms near sleeping areas.", "Arrange safe installation or replacement; leave hardwired work to a qualified electrician.", "Test smoke alarms monthly and follow the maker's battery and carbon monoxide alarm instructions.", "Plan how everyone will leave; if an alarm sounds, get outside and call for help." ] } }, "guides": [ { "title": "Smoke Alarms", "publisher": "US Fire Administration", "url": "https://www.usfa.fema.gov/prevention/home-fires/prepare-for-fire/smoke-alarms/", "kind": "guide", "lang": "en" }, { "title": "Carbon Monoxide Poisoning Basics", "publisher": "CDC", "url": "https://www.cdc.gov/carbon-monoxide/about/index.html", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "mind-financial-stress", "canonical_url": "https://healthy100.jock.pl/mind-financial-stress/", "rank": 74, "title": "Get support for money worries", "summary": "Debt and depression travel together, and free advice early makes the money part manageable.", "why": "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.", "how": [ "Put bills, income and debts in one place, with help from someone you trust if that is easier.", "Contact a free, reputable debt or benefits advice service in your country.", "Ask specifically about emergency help for essentials and about contacting creditors on your behalf.", "Tell someone you trust if worry or shame is stopping you from acting." ], "category": "Stress", "domain": "mind-social", "effort": "medium", "evidence": { "grade": "B", "basis": "Meta analysis of pooled odds ratios from 65 studies; associations only, causality not established" }, "impact": { "score": 48, "headline_stat": "People with unsecured debt had about 2.8 times the odds of depression", "stat_source": 0 }, "sources": [ { "title": "The relationship between personal unsecured debt and mental and physical health: a systematic review and meta-analysis", "publisher": "Clinical Psychology Review, via PubMed", "year": 2013, "url": "https://pubmed.ncbi.nlm.nih.gov/24121465/", "tier": 2 }, { "title": "Money worries and mental health", "publisher": "NHS", "year": 2026, "url": "https://www.nhs.uk/every-mind-matters/lifes-challenges/money-worries-mental-health/", "tier": 1 }, { "title": "Coping with financial worries", "publisher": "NHS", "year": 2023, "url": "https://www.nhs.uk/mental-health/advice-for-life-situations-and-events/how-to-cope-with-financial-worries/", "tier": 1 } ], "caution": "Seek mental health care if worry or low mood persists or impairs daily life. Urgent distress or thoughts of suicide need immediate crisis support.", "practice": { "examples": [ "Ask a free debt adviser for help with unpaid bills and whether you can get support for food or housing.", "Invite someone you trust to sit with you while you gather letters for an advice appointment." ], "pitfalls": [ "Waiting until every document is organised can delay help: contact an adviser with what you already know.", "A tighter budget cannot fix every income shortfall: ask about benefits, emergency help and debt options." ], "do": { "1m": "Name your most urgent money worry and one question for an adviser, such as \"What help is available if I cannot afford food?\"", "5m": "Find a free, reputable money or debt-advice service in your country and check how to contact it.", "15m": "Gather income details, essential bills and debt letters into one place; note any approaching deadlines for the adviser.", "30m": "Begin an advice call or prepare a simple income-and-bills list; ask about urgent essentials and what to do next.", "plan": { "title": "Get help with the next decision", "steps": [ "Identify urgent needs and contact free advice; do not wait for a complete budget.", "With the adviser, review income, bills, debts and support you may qualify for.", "Agree the next contacts or forms, keep copies and arrange another check-in if needed." ] } }, "guides": [ { "title": "Money worries and mental health", "publisher": "NHS", "url": "https://www.nhs.uk/every-mind-matters/lifes-challenges/money-worries-mental-health/", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "dark-bedroom", "canonical_url": "https://healthy100.jock.pl/dark-bedroom/", "rank": 75, "title": "Keep your bedroom dark at night", "summary": "Light reaching you while you sleep is linked with worse metabolic health.", "why": "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.", "how": [ "Turn the television and overhead lights off before you sleep rather than leaving them on.", "Use blackout curtains or a sleep mask if street light reaches your bed.", "Keep any night light dim, as NIH advises, rather than removing it if you need it.", "Move charging phones and bright standby lights out of direct view." ], "category": "Sleep", "domain": "sleep-movement", "effort": "low", "evidence": { "grade": "B", "basis": "Two UK Biobank light sensor cohorts (up to 88,905 adults) and a 20 person laboratory trial, with NIH sleep guidance" }, "impact": { "score": 47, "headline_stat": "Brightest nights: 53% higher type 2 diabetes risk than the darkest nights", "stat_source": 1 }, "effect": { "kind": "relative_change", "value": 53, "unit": "%", "outcome": "type 2 diabetes risk, observational association", "comparison": "brightest versus darkest nights in a UK Biobank cohort", "stat_source": 1 }, "sources": [ { "title": "Sleep Deprivation and Deficiency: Healthy Sleep Habits", "publisher": "NHLBI, NIH", "year": 2022, "url": "https://www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits", "tier": 1 }, { "title": "Personal light exposure patterns and incidence of type 2 diabetes", "publisher": "The Lancet Regional Health Europe", "year": 2024, "url": "https://pmc.ncbi.nlm.nih.gov/articles/PMC11281921/", "tier": 2 }, { "title": "Brighter nights and darker days predict higher mortality risk", "publisher": "PNAS", "year": 2024, "url": "https://pmc.ncbi.nlm.nih.gov/articles/PMC11513964/", "tier": 2 }, { "title": "Light exposure during sleep impairs cardiometabolic function", "publisher": "PNAS", "year": 2022, "url": "https://pmc.ncbi.nlm.nih.gov/articles/PMC8944904/", "tier": 2 } ], "caution": "If you need a light on for safety at night, keep it and choose the dimmest option that works for you.", "practice": { "examples": [ "Turn off the television before sleep rather than leaving it playing in the bedroom.", "Use curtains or an eye mask if outside light reaches your bed.", "Keep a dim night light if you need it to move safely." ], "pitfalls": [ "Making the room completely dark despite needing light for safety can create a hazard, so keep the lighting you need.", "A phone charging face up can light the room when messages arrive, so turn it face down or move it out of view." ], "do": { "5m": "Check the room from your sleeping position: identify outside light, screens and bright standby lights, then adjust what you can while keeping safe night lighting.", "15m": "Set up existing curtains or an eye mask for tonight, move bright devices out of direct view and check that any necessary night light still lets you move safely.", "plan": { "title": "Set up a darker place to sleep", "steps": [ "Stage 1: Notice which light sources reach your sleeping position.", "Stage 2: Turn off unnecessary screens and room lights; use curtains or an eye mask for outside light.", "Stage 3: Check comfort and nighttime safety, retaining a dim light wherever needed." ] } }, "guides": [ { "title": "Healthy Sleep Habits", "publisher": "NHLBI, NIH", "url": "https://www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits", "kind": "guide", "lang": "en" }, { "title": "Insomnia", "publisher": "NHS", "url": "https://www.nhs.uk/conditions/insomnia/", "kind": "guide", "lang": "en" } ] }, "personalization": { "applies": {}, "boosts": [ { "when": { "shift_work": true }, "delta": 12, "reason": "NIH advises shift workers to block light during daytime sleep" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "mind-mindfulness", "canonical_url": "https://healthy100.jock.pl/mind-mindfulness/", "rank": 76, "title": "Try a guided mindfulness practice", "summary": "Structured mindfulness programmes modestly reduce anxiety and low mood for some people.", "why": "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.", "how": [ "Start with a short guided practice from a reputable health service.", "Notice a breath, sound or sensation, and return gently when your attention wanders.", "If it helps, consider a structured course with a properly trained teacher." ], "category": "Stress", "domain": "mind-social", "effort": "medium", "evidence": { "grade": "A", "basis": "Meta analysis of 47 randomized trials, 3320 participants, rated moderate strength of evidence by the reviewers" }, "impact": { "score": 46, "headline_stat": "Anxiety improved by 0.38 standard deviations at eight weeks", "stat_source": 0 }, "sources": [ { "title": "Meditation Programs for Psychological Stress and Wellbeing: A Systematic Review and Meta-analysis", "publisher": "JAMA Internal Medicine, via PMC", "year": 2014, "url": "https://pmc.ncbi.nlm.nih.gov/articles/PMC4142584/", "tier": 2 }, { "title": "Meditation and Mindfulness: Effectiveness and Safety", "publisher": "NIH NCCIH", "year": 2022, "url": "https://www.nccih.nih.gov/health/meditation-and-mindfulness-effectiveness-and-safety", "tier": 1 } ], "caution": "Mindfulness can sometimes increase anxiety or distress. Stop if that happens, discuss it with a clinician, and keep any existing treatment in place.", "practice": { "examples": [ "During an ordinary pause, notice nearby sounds and gently return when your attention wanders.", "Notice the sensations of washing your hands without needing to empty your mind." ], "pitfalls": [ "Treating wandering thoughts as failure makes practice harder: notice them and gently return to your chosen sound or sensation.", "Pushing through increased distress can be unhelpful: stop, return to an ordinary activity and discuss persistent difficulties with a clinician." ], "do": { "1m": "For one minute, notice nearby sounds or the support beneath you; gently return when distracted, and stop if it increases distress.", "5m": "At a safe pause in your day, notice sounds or comfortable sensations without trying to change them; stop if you feel worse.", "15m": "Follow a short beginner's meditation from a health service, gently bringing your attention back when it wanders; stop if you feel worse.", "plan": { "title": "Try it, then decide whether it fits", "steps": [ "Try a brief practice when you are safely at rest, with permission to stop.", "If helpful, choose a regular everyday pause for a few minutes of practice.", "If you want more support, ask about a structured course with a trained teacher; keep any existing treatment in place." ] } }, "guides": [ { "title": "Mindfulness: everyday practice and when it may not help", "publisher": "NHS", "url": "https://www.nhs.uk/mental-health/self-help/tips-and-support/mindfulness/", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "walk-after-meals", "canonical_url": "https://healthy100.jock.pl/walk-after-meals/", "rank": 77, "title": "Take a short walk after a meal", "summary": "An after meal walk adds movement and can help manage blood sugar.", "why": "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.", "how": [ "Try an easy walk after a meal that fits your schedule.", "Use the CDC example of ten minutes after dinner as a starting goal.", "Extend the walk gradually if comfortable and keep the routine realistic." ], "category": "Movement", "domain": "sleep-movement", "effort": "low", "evidence": { "grade": "B", "basis": "Randomised crossover trial in 41 adults with type 2 diabetes, plus a 2023 meta analysis of 31 acute studies" }, "impact": { "score": 46, "headline_stat": "Adults with type 2 diabetes walking 10 minutes after each meal: 12% lower post meal glucose than one 30 minute daily walk", "stat_source": 1 }, "effect": { "kind": "relative_change", "value": -12, "unit": "%", "outcome": "post-meal glucose in adults with type 2 diabetes", "comparison": "10 minutes after each main meal versus one daily 30 minute walk", "stat_source": 1 }, "sources": [ { "title": "Get Active", "publisher": "CDC", "year": 2024, "url": "https://www.cdc.gov/diabetes/living-with/physical-activity.html", "tier": 1 }, { "title": "Advice to walk after meals is more effective for lowering postprandial glycaemia in type 2 diabetes mellitus than advice that does not specify timing: a randomised crossover study", "publisher": "Diabetologia", "year": 2016, "url": "https://pubmed.ncbi.nlm.nih.gov/27747394/", "tier": 2 }, { "title": "Efficacy of Postprandial Exercise in Mitigating Glycemic Responses in Overweight Individuals and Individuals with Obesity and Type 2 Diabetes: A Systematic Review and Meta Analysis", "publisher": "Nutrients", "year": 2023, "url": "https://pubmed.ncbi.nlm.nih.gov/37892564/", "tier": 2 }, { "title": "Adult BMI Categories", "publisher": "CDC", "year": 2024, "url": "https://www.cdc.gov/bmi/adult-calculator/bmi-categories.html", "tier": 1 } ], "caution": "If you take medicines that can cause low blood sugar, ask your diabetes team how to adjust activity safely.", "practice": { "examples": [ "If walking is suitable for you, make a short stroll after dinner part of your routine.", "Choose an easy familiar route with a friend rather than making every after-meal walk a workout." ], "pitfalls": [ "Assuming a short walk can replace diabetes treatment is unsafe, so keep your care plan and discuss activity changes with your team.", "Expecting the study's glucose reduction from any brief walk overstates the finding, so treat your first walk as a habit-building step." ], "do": { "1m": "Choose which meal could be followed by a short, comfortable walk and picture a familiar route you could use.", "5m": "Plan a short after-meal route; if you use medicines that can cause low blood sugar, prepare a question for your diabetes team about safe activity.", "15m": "If walking is already suitable for you, allow five minutes to get ready and ten for an easy after-meal walk; if medicines can cause low blood sugar, follow your team's activity advice.", "plan": { "title": "Attach a short walk to one meal", "steps": [ "Stage 1: Choose a meal and a manageable route; check activity advice with your diabetes team if low blood sugar is a risk.", "Stage 2: Try a short, comfortable walk after that meal.", "Stage 3: Repeat when practical and build toward ten minutes if comfortable.", "Stage 4: Keep the routine manageable without changing diabetes treatment on your own." ] } }, "guides": [ { "title": "Get Active", "publisher": "CDC", "url": "https://www.cdc.gov/diabetes/living-with/physical-activity.html", "kind": "guide", "lang": "en" }, { "title": "Walking for health", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/exercise/walking-for-health/", "kind": "guide", "lang": "en" } ] }, "personalization": { "applies": {}, "boosts": [ { "when": { "age_min": 20, "bmi_min": 25 }, "delta": 10, "reason": "The glucose studies included adults with overweight or obesity" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "brief-vigorous-activity", "canonical_url": "https://healthy100.jock.pl/brief-vigorous-activity/", "rank": 78, "title": "Add brief bursts of harder movement", "summary": "Short bursts can add useful activity when a full exercise session is hard to fit in.", "why": "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.", "how": [ "First build comfort with regular moderate movement.", "When appropriate for your fitness, add a short faster segment or a flight of stairs.", "Slow down between efforts and build up gradually." ], "category": "Movement", "domain": "sleep-movement", "effort": "low", "evidence": { "grade": "B", "basis": "2022 device measured cohort of 25,241 nonexercisers, with CDC activity guidance" }, "impact": { "score": 45, "headline_stat": "3 short vigorous bursts a day: 38% to 40% lower mortality in nonexercisers", "stat_source": 1 }, "sources": [ { "title": "Adding Physical Activity as an Adult", "publisher": "CDC", "year": 2025, "url": "https://www.cdc.gov/physical-activity-basics/adding-adults/index.html", "tier": 1 }, { "title": "Association of wearable device measured vigorous intermittent lifestyle physical activity with mortality", "publisher": "Nature Medicine", "year": 2022, "url": "https://pubmed.ncbi.nlm.nih.gov/36482104/?dopt=Abstract", "tier": 2 } ], "caution": "CDC advises checking with a doctor before starting vigorous activity if you have been inactive, have a disability or have overweight.", "practice": { "examples": [ "Once harder activity is appropriate for you, a short uphill section of a familiar walk can raise the effort.", "A short stair climb can be harder movement for someone whose fitness, joints and balance already allow it." ], "pitfalls": [ "Copying a stair sprint while inactive can be unsafe, so build moderate activity first and ask whether vigorous effort suits you.", "Reading the cohort result as proof that bursts replace a weekly activity habit overstates the evidence, so keep regular activity too." ], "do": { "5m": "Read CDC's advice on who should check before vigorous activity; if you have been inactive, have a disability or have overweight, prepare a question for your clinician.", "15m": "Review your current activity and any symptoms or restrictions; choose a moderate activity you can build first and list questions about adding harder efforts safely.", "plan": { "title": "Prepare before adding harder efforts", "steps": [ "Stage 1: Establish a comfortable regular movement routine rather than beginning with vigorous bursts.", "Stage 2: Check with a clinician before vigorous activity if you have been inactive, have a disability, have overweight or a condition that limits activity.", "Stage 3: Ask how to add and recover from harder efforts within a plan suited to you.", "Stage 4: Review tolerance before increasing effort; brief bursts are optional, not a requirement for a useful activity habit." ] } }, "guides": [ { "title": "Adding Physical Activity as an Adult", "publisher": "CDC", "url": "https://www.cdc.gov/physical-activity-basics/adding-adults/index.html", "kind": "guide", "lang": "en" } ] }, "personalization": { "applies": {}, "boosts": [ { "when": { "activity": [ "low" ] }, "delta": 8, "reason": "Short bouts can help build toward the weekly activity goal" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "daily-hydration", "canonical_url": "https://healthy100.jock.pl/daily-hydration/", "rank": 79, "title": "Drink enough fluid through the day", "summary": "Regular fluids help prevent dehydration and keep the body functioning.", "why": "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.", "how": [ "Keep a drink within reach and drink regularly.", "Use pale yellow urine as a rough check that you are drinking enough.", "Drink more when fluid losses rise, such as during hot weather.", "Choose water often and keep sugary drinks occasional." ], "category": "Drinks", "domain": "food-substances", "effort": "low", "evidence": { "grade": "A", "basis": "NHS hydration guidance and NIH MedlinePlus guidance on dehydration" }, "impact": { "score": 45, "headline_stat": "6 to 8 cups or glasses of fluid daily", "stat_source": 0 }, "sources": [ { "title": "Water, drinks and hydration", "publisher": "NHS", "year": 2023, "url": "https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/", "tier": 1 }, { "title": "Dehydration", "publisher": "NIH MedlinePlus", "year": 2023, "url": "https://medlineplus.gov/dehydration.html", "tier": 1 } ], "caution": "Follow an individualized fluid plan if you have been given a fluid restriction for heart or kidney disease.", "practice": { "examples": [ "Keep a usual drink nearby so you can drink regularly, within any fluid allowance.", "Choose water with a meal instead of a sugary drink.", "Count milk, tea and coffee toward fluids rather than adding a full water target on top." ], "pitfalls": [ "Do not force a fixed amount of plain water: other drinks count and needs vary.", "Do not override a heart or kidney fluid restriction: use your prescribed allowance.", "Do not rely on thirst alone during hot weather or illness: review your fluid needs and seek advice if unsure." ], "do": { "1m": "Put a glass of water or your usual drink within reach now, staying within any fluid allowance you have been given.", "5m": "Next time you pee, check the colour: the NHS aims for clear pale yellow; if yours is darker, have a drink, unless your fluids are restricted.", "15m": "Review yesterday's drinks, including milk, tea and coffee. Look for long gaps and choose meal or break times for regular drinks, within any fluid plan.", "plan": { "title": "Make regular drinking easier", "steps": [ "Stage 1: Check whether you have a prescribed fluid allowance and keep to it.", "Stage 2: Link drinks to meals or breaks and keep a drink accessible.", "Stage 3: Review needs during heat, illness or prolonged activity; ask for advice if a fluid restriction applies." ] } }, "guides": [ { "title": "Water, drinks and hydration", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [ { "when": { "pregnant": true }, "delta": 6, "reason": "Fluid needs can increase during pregnancy." }, { "when": { "activity": [ "high" ] }, "delta": 5, "reason": "Prolonged activity can increase fluid losses." } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "mind-caregiver-support", "canonical_url": "https://healthy100.jock.pl/mind-caregiver-support/", "rank": 80, "title": "Arrange support if you are a carer", "summary": "Caring under strain carries a real health cost, so shared load and planned breaks are not a luxury.", "why": "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.", "how": [ "Tell your health or social care team that you provide unpaid care.", "Ask for a review of your own support needs and what practical help exists.", "Arrange reliable cover for a break, and agree a backup plan for when it falls through.", "Consider a carer group or counselling if you feel isolated or overwhelmed." ], "category": "Caregiving", "domain": "mind-social", "effort": "medium", "evidence": { "grade": "B", "basis": "Prospective cohort of 819 older spouses over 4 years, plus NICE NG150 consensus recommendations" }, "impact": { "score": 45, "headline_stat": "Older carers reporting strain had 63% higher mortality over four years", "stat_source": 0 }, "effect": { "kind": "relative_change", "value": 63, "unit": "%", "outcome": "mortality over four years, observational association", "comparison": "Older spousal carers reporting strain vs non-carers", "stat_source": 0 }, "sources": [ { "title": "Caregiving as a risk factor for mortality: the Caregiver Health Effects Study", "publisher": "JAMA, via PubMed", "year": 1999, "url": "https://pubmed.ncbi.nlm.nih.gov/10605972/", "tier": 2 }, { "title": "Supporting adult carers, NG150", "publisher": "NICE", "year": 2020, "url": "https://www.nice.org.uk/guidance/ng150/chapter/Recommendations", "tier": 1 }, { "title": "Carers' breaks and respite care", "publisher": "NHS", "year": 2026, "url": "https://www.nhs.uk/social-care-and-support/support-and-benefits-for-carers/carer-breaks-and-respite-care/", "tier": 1 } ], "caution": "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.", "practice": { "examples": [ "Tell your own clinician that you provide unpaid care and are missing your own appointments.", "Ask a reliable person or respite service to cover a short break, with the care needs agreed beforehand." ], "pitfalls": [ "Leaving before cover is confirmed can put the person you care for at risk: agree a handover and backup first.", "Thinking you must manage alone can hide your needs: request a review of your own support as well as theirs." ], "do": { "1m": "Name one care task you need help with and one effect on your own health, ready to tell your health or social care team.", "5m": "Contact your local carer-support or social-care service to ask for a review of your needs and available breaks.", "15m": "List the care tasks a substitute would need to cover, who might help and what should happen if they cannot attend.", "30m": "Prepare a handover with a willing helper or service: discuss care needs, contacts and a backup before confirming a break.", "plan": { "title": "Arrange a break with dependable cover", "steps": [ "Tell your health or social care team you are an unpaid carer and ask about support and costs.", "Agree suitable cover, a handover and a backup with the person you care for and those helping.", "Try a manageable break once cover is confirmed, then review what needs adjusting for the next one." ] } }, "guides": [ { "title": "Carers' breaks and respite care, England services", "publisher": "NHS", "url": "https://www.nhs.uk/social-care-and-support/support-and-benefits-for-carers/carer-breaks-and-respite-care/", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [ { "when": { "age_min": 65 }, "delta": 10, "reason": "The mortality finding comes from spousal carers aged 66 to 96" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "pelvic-floor-training", "canonical_url": "https://healthy100.jock.pl/pelvic-floor-training/", "rank": 81, "title": "Train your pelvic floor for leakage", "summary": "Pelvic floor exercise can improve urine leakage, particularly with coughing or exertion.", "why": "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.", "how": [ "If you leak urine with coughing or movement, ask how to find and train the right muscles.", "Practise controlled squeezes followed by full relaxation while breathing normally.", "Make regular practice part of your routine and review persistent symptoms with a clinician." ], "category": "Strength", "domain": "sleep-movement", "effort": "medium", "evidence": { "grade": "A", "basis": "Cochrane 2018 review, cure estimate from four trials involving 165 women, plus the 2025 Canadian postpartum guideline" }, "impact": { "score": 44, "headline_stat": "Stress incontinence trials: 56% reported cure with training versus 6% in controls", "stat_source": 0 }, "effect": { "kind": "share_of_people", "value": 56, "unit": "%", "outcome": "reported cure of stress urinary incontinence in trials", "comparison": "women doing pelvic floor training vs 6% in control groups", "stat_source": 0 }, "sources": [ { "title": "Pelvic floor muscle training for urinary incontinence in women", "publisher": "Cochrane", "year": 2018, "url": "https://www.cochrane.org/evidence/CD005654_pelvic-floor-muscle-training-urinary-incontinence-women", "tier": 1 }, { "title": "Exercise in pregnancy", "publisher": "NHS", "year": 2023, "url": "https://www.nhs.uk/pregnancy/keeping-well/exercise/", "tier": 1 }, { "title": "2025 Canadian guideline for physical activity, sedentary behaviour and sleep throughout the first year post partum", "publisher": "Canadian Society for Exercise Physiology; British Journal of Sports Medicine", "year": 2025, "url": "https://www.casem-acmse.org/wp-content/uploads/2025/04/515.full_.pdf", "tier": 1 } ], "caution": "Get pelvic health advice for pain, difficulty emptying your bladder or uncertainty about technique.", "practice": { "examples": [ "If you leak when you cough or move, tell a clinician what triggers it and ask for a pelvic floor assessment.", "Once you have a tailored routine, attach the advised practice to a regular daily cue such as a meal.", "If you are pregnant, NHS advice is to do pelvic floor exercises even without leaks; ask your midwife to check your technique." ], "pitfalls": [ "Squeezing harder despite pelvic pain may be the wrong approach, so seek pelvic health advice.", "Holding your breath or forgetting to relax undermines the technique, so ask for a check of both the squeeze and release." ], "do": { "1m": "Recall when leakage happens, such as coughing, exercise or sudden urgency, so you can describe it when asking for help.", "5m": "Start a request for a pelvic health or continence assessment and describe leakage, pain or difficulty emptying your bladder; ask for help finding the right muscles.", "15m": "Read the NHS explanation of assessed pelvic floor training and prepare questions about technique, full relaxation and how your progress will be reviewed.", "plan": { "title": "Get the right routine for leakage", "steps": [ "Stage 1: Describe your symptoms and ask for an assessment rather than assuming every leak needs the same exercises.", "Stage 2: Have a professional check that you can contract and relax the right muscles.", "Stage 3: Follow the routine they tailor to you, using regular daily cues to remember it.", "Stage 4: Review progress with them and seek advice for pain, emptying problems or continuing symptoms." ] } }, "guides": [ { "title": "Urinary incontinence: Non-surgical treatment", "publisher": "NHS", "url": "https://www.nhs.uk/conditions/urinary-incontinence/treatment/", "kind": "guide", "lang": "en" } ] }, "personalization": { "applies": { "sex": "female" }, "boosts": [ { "when": { "pregnant": true }, "delta": 20, "reason": "NHS recommends pelvic floor exercise during pregnancy" }, { "when": { "postpartum": true }, "delta": 25, "reason": "The 2025 Canadian postpartum guideline recommends daily pelvic floor training" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "test-home-radon", "canonical_url": "https://healthy100.jock.pl/test-home-radon/", "rank": 82, "title": "Test your home for radon", "summary": "Testing can reveal an invisible lung cancer risk that a qualified installer can reduce.", "why": "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.", "how": [ "Ask your local radiation or public health authority about approved home testing.", "Use a test kit or qualified tester according to local instructions; longer measurements better reflect average exposure.", "Compare the result with your national action level; WHO advises a national reference level no higher than 300 Bq/m3, and arrange professional mitigation if yours is elevated.", "Retest after mitigation to confirm the system is working." ], "category": "Home safety", "domain": "prevention-environment", "effort": "medium", "evidence": { "grade": "B", "basis": "WHO synthesis of residential radon studies and CDC testing and mitigation guidance" }, "impact": { "score": 44, "headline_stat": "About 16% higher lung cancer risk per 100 Bq/m3 of long term radon exposure", "stat_source": 0 }, "effect": { "kind": "relative_change", "value": 16, "unit": "%", "outcome": "lung cancer risk with higher long term radon exposure", "comparison": "Per 100 Bq/m3 increase; an exposure association, not a testing benefit", "stat_source": 0 }, "sources": [ { "title": "Radon", "publisher": "WHO", "year": 2023, "url": "https://www.who.int/news-room/fact-sheets/detail/radon-and-health", "tier": 1 }, { "title": "Testing Your Home for Radon", "publisher": "CDC", "year": 2026, "url": "https://www.cdc.gov/radon/testing/index.html", "tier": 1 } ], "caution": "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.", "practice": { "examples": [ "Before turning a basement into a bedroom, ask your local radon authority about testing it.", "After professional radon reduction work, arrange a repeat test to check the result." ], "pitfalls": [ "Radon has no warning smell, so use a test rather than judging the air yourself.", "A quick test does not represent every season equally, so ask which testing duration fits your situation." ], "do": { "5m": "Find your local radiation or public health authority's radon testing advice and check how to obtain an approved kit or qualified tester.", "15m": "Compare the recommended testing options and request a suitable kit or tester; check the measurement period and how results will be returned.", "plan": { "title": "Test, interpret and reduce exposure", "steps": [ "Ask your local authority about approved tests, duration and national action levels.", "Place the kit exactly as instructed and leave it for the full measurement period.", "Send it for analysis and review the result using local guidance.", "If elevated, arrange qualified advice on confirmation or mitigation, then retest after the work." ] } }, "guides": [ { "title": "Testing Your Home for Radon", "publisher": "CDC", "url": "https://www.cdc.gov/radon/testing/index.html", "kind": "guide", "lang": "en" } ] }, "local": { "ES": { "note": "In Spain, Royal Decree 1029/2022 sets a reference level of 300 Bq/m3 for the annual average radon concentration, a value recommended not to be exceeded rather than a legal limit. Radon maps are only a guide and do not replace direct measurement in your home.", "source": { "title": "Preguntas frecuentes sobre el radón en viviendas", "publisher": "Consejo de Seguridad Nuclear (CSN)", "url": "https://www.csn.es/preguntas-frecuentes-sobre-el-radon-en-viviendas", "year": 2026 }, "checked": "2026-09-28" } }, "personalization": { "boosts": [ { "when": { "smoker": [ "current" ] }, "delta": 15, "reason": "Radon and smoking together create greater lung cancer risk" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "mind-nature-time", "canonical_url": "https://healthy100.jock.pl/mind-nature-time/", "rank": 83, "title": "Spend time noticing nearby nature", "summary": "Structured time in green or blue space measurably improves mood and gives attention a rest.", "why": "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.", "how": [ "Pick a green or blue space you can reach comfortably and go back to it.", "The most effective programmes used sessions of 20 to 90 minutes; build towards that if it suits you, and count shorter visits as a real start.", "Notice plants, water, sounds and textures deliberately, seated if you prefer.", "Try a community garden or a guided nature group if you want it to become regular." ], "category": "Wellbeing", "domain": "mind-social", "effort": "low", "evidence": { "grade": "B", "basis": "Systematic review of 50 studies including 16 randomized trials; interventions varied and risk of bias was low to moderate" }, "impact": { "score": 43, "headline_stat": "Structured nature programmes improved depressive mood by 0.64 standard deviations", "stat_source": 0 }, "sources": [ { "title": "Nature based outdoor activities for mental and physical health: Systematic review and meta analysis", "publisher": "SSM Population Health, via PMC", "year": 2021, "url": "https://pmc.ncbi.nlm.nih.gov/articles/PMC8498096/", "tier": 2 }, { "title": "Green and blue spaces and mental health: new evidence and perspectives for action", "publisher": "WHO Regional Office for Europe", "year": 2021, "url": "https://www.who.int/europe/publications/i/item/9789289055666", "tier": 1 } ], "caution": "Nature time supports wellbeing but does not replace care for persistent depression or anxiety.", "practice": { "examples": [ "Spend five minutes noticing trees on a nearby accessible route, or sit in a garden if walking is difficult.", "Arrange a gentle park visit with a friend, choosing a route and seating that suit you." ], "pitfalls": [ "Waiting for a long countryside trip can mean never starting: use a nearby green space for a brief visit.", "A short nature break is not a depression treatment: seek care if symptoms persist or affect daily life." ], "do": { "5m": "If nearby nature is safely accessible, spend five minutes noticing plants, sounds or textures, seated if you prefer; otherwise check an accessible route.", "15m": "Take a gentle visit to a nearby green space, allowing for travel; pause to notice your surroundings rather than aiming for distance.", "30m": "Allow half an hour for a comfortable park or garden visit, including travel and seated pauses; adapt it to your energy and the weather.", "plan": { "title": "Find a nature visit you can repeat", "steps": [ "Choose a safely accessible green space and try a short visit that fits your day.", "Return when convenient, alone or with someone you enjoy; extend the visit only if it suits you.", "If you want a regular group, ask about a local garden or nature activity and check accessibility before joining." ] } }, "guides": [ { "title": "Be active for your mental health: start small and get outdoors", "publisher": "NHS", "url": "https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/be-active-for-your-mental-health/", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "reduce-cannabis", "canonical_url": "https://healthy100.jock.pl/reduce-cannabis/", "rank": 84, "title": "Avoid frequent cannabis use", "summary": "Reducing recreational cannabis use lowers exposure to dependence and lung harms.", "why": "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.", "how": [ "If you do not use cannabis, there is no health reason to start recreational use.", "If you do use it, move away from daily use toward less frequent occasions.", "Avoid smoking cannabis and avoid products high in THC.", "Avoid cannabis during pregnancy, and seek support if reducing use is difficult." ], "category": "Substances", "domain": "food-substances", "effort": "medium", "evidence": { "grade": "B", "basis": "Evidence informed Canadian harm reduction guidance and CDC synthesis of dependence and respiratory harms" }, "impact": { "score": 43, "headline_stat": "Occasional use, such as 1 day weekly or less, is lower risk", "stat_source": 0 }, "sources": [ { "title": "Cannabis and your health: 10 ways to reduce risks when using", "publisher": "Public Health Agency of Canada", "year": 2018, "url": "https://www.canada.ca/en/public-health/services/publications/drugs-health-products/cannabis-10-ways-reduce-risks.html", "tier": 1 }, { "title": "Cannabis Health Effects", "publisher": "CDC", "year": 2024, "url": "https://www.cdc.gov/cannabis/health-effects/", "tier": 1 }, { "title": "What you need to know if you choose to consume cannabis", "publisher": "Health Canada", "year": 2022, "url": "https://www.canada.ca/en/health-canada/services/drugs-medication/cannabis/resources/what-you-need-to-know-if-you-choose-to-consume-cannabis.html", "tier": 1 } ], "caution": "Discuss prescribed cannabis with its prescriber before changing treatment; seek professional help for dependence or withdrawal.", "practice": { "examples": [ "If you use recreationally, plan social time that does not center on cannabis.", "If use is hard to control, ask a health professional for support.", "After using cannabis, arrange transport with a sober driver instead of driving yourself." ], "pitfalls": [ "Do not treat a weekly limit as safe: avoiding recreational use has the lowest risk.", "Do not count hours to decide you are fit to drive: Health Canada says effects can last up to 12 hours after edibles, some up to 24. If you have used, get a lift.", "Do not change prescribed cannabis on your own: discuss treatment with its prescriber." ], "do": { "1m": "Count the days you used recreational cannabis in the past week. Notice whether use has become daily or hard to control.", "5m": "Note recent use and trouble cutting back; contact your clinician about withdrawal or prescribed cannabis before changing it.", "15m": "Identify a regular recreational use occasion and plan an alternative activity; ask for support if reducing is difficult and do not drive while impaired.", "plan": { "title": "Move away from frequent recreational use", "steps": [ "Stage 1: Record your pattern; get help for withdrawal and discuss prescribed cannabis with its prescriber.", "Stage 2: Replace one regular use occasion with another activity and plan sober transport whenever needed.", "Stage 3: Review use weekly and keep reducing exposure with support; occasional use is not risk free." ] } }, "guides": [ { "title": "Cannabis and your health: 10 ways to reduce risks when using", "publisher": "Public Health Agency of Canada", "url": "https://www.canada.ca/en/public-health/services/publications/drugs-health-products/cannabis-10-ways-reduce-risks.html", "kind": "guide", "lang": "en" }, { "title": "What you need to know if you choose to consume cannabis", "publisher": "Health Canada", "url": "https://www.canada.ca/en/health-canada/services/drugs-medication/cannabis/resources/what-you-need-to-know-if-you-choose-to-consume-cannabis.html", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [ { "when": { "pregnant": true }, "delta": 25, "reason": "Canadian guidance advises avoiding cannabis during pregnancy." }, { "when": { "age_max": 24 }, "delta": 10, "reason": "Canadian guidance is to postpone first use, and disorder risk is higher for people who start young." }, { "when": { "drives": true }, "delta": 10, "reason": "Cannabis impairs driving and effects can last up to 12 hours after edibles. Canadian guidance: never drive while impaired." } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "reliable-vitamin-b12", "canonical_url": "https://healthy100.jock.pl/reliable-vitamin-b12/", "rank": 85, "title": "Secure a reliable source of B12", "summary": "B12 prevents deficiency that can damage nerves and cause anemia, especially when intake or absorption is low.", "why": "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.", "how": [ "If vegan, use foods explicitly fortified with B12 or a reliable supplement.", "Check labels on plant drinks, cereals and nutritional yeast rather than assuming they contain B12.", "If over 50, review your fortified food or supplement sources.", "Ask a pharmacist or clinician about an appropriate supplement schedule if food intake is inadequate." ], "category": "Targeted nutrients", "domain": "food-substances", "effort": "low", "evidence": { "grade": "A", "basis": "NIH nutrient requirements and national guidance for vegans and adults over 50" }, "impact": { "score": 43, "headline_stat": "Adults need 2.4 micrograms of B12 daily", "stat_source": 0 }, "effect": { "kind": "guideline_amount", "value": 2.4, "unit": "micrograms/day", "outcome": "daily B12 requirement for nonpregnant, nonbreastfeeding adults", "comparison": "NIH dietary reference intake, not a deficiency treatment dose", "stat_source": 0, "bound": "about" }, "sources": [ { "title": "Vitamin B12: Fact Sheet for Consumers", "publisher": "NIH Office of Dietary Supplements", "year": 2023, "url": "https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/", "tier": 1 }, { "title": "The vegan diet", "publisher": "NHS", "year": 2026, "url": "https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/the-vegan-diet/", "tier": 1 } ], "caution": "The dietary requirement is not a treatment dose. Numbness, balance problems, anemia or malabsorption need clinical assessment.", "practice": { "examples": [ "Check that your nutritional yeast actually lists added B12 before relying on it.", "If vegan, choose a breakfast cereal or plant drink explicitly fortified with B12.", "If over 50, review fortified food or supplement sources with a pharmacist." ], "pitfalls": [ "Do not assume every plant drink or nutritional yeast provides B12: read the label.", "Do not treat numbness or balance problems with a guessed supplement dose: seek clinical assessment." ], "do": { "1m": "Recall yesterday's food: if you eat no animal foods, can you name a B12 fortified food or an agreed supplement routine?", "5m": "Check one usual plant drink, cereal or nutritional yeast label for B12; note the amount per serving rather than assuming it is fortified.", "15m": "List your usual B12 foods, any supplements and medicines for a pharmacist review, especially if vegan, over 50 or concerned about absorption.", "plan": { "title": "Confirm a dependable B12 routine", "steps": [ "Stage 1: Identify your fortified foods or existing supplement plan and check labels.", "Stage 2: Ask a pharmacist or clinician about gaps or an appropriate routine; report numbness or balance problems promptly.", "Stage 3: Recheck when changing products or diet, and follow up any suspected deficiency clinically." ] } }, "guides": [ { "title": "Vitamin B12: Fact Sheet for Consumers", "publisher": "NIH Office of Dietary Supplements", "url": "https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/", "kind": "guide", "lang": "en" } ] }, "local": { "DE": { "note": "In Germany, the DGE says people on a vegan diet need to take a vitamin B12 supplement permanently, regularly and reliably, and have their B12 status checked by a doctor.", "source": { "title": "Ausgewählte Fragen und Antworten zur veganen Ernährung", "publisher": "Deutsche Gesellschaft für Ernährung", "url": "https://www.dge.de/gesunde-ernaehrung/faq/faqs-vegane-ernaehrung/", "year": 2026 }, "checked": "2026-09-28" }, "NL": { "note": "In the Netherlands, the Voedingscentrum advises vegans to use products with added vitamin B12 and also take a vitamin B12 supplement.", "source": { "title": "Vitamine B12 (cobalamine)", "publisher": "Voedingscentrum", "url": "https://www.voedingscentrum.nl/encyclopedie/vitamine-b12.aspx", "year": 2026 }, "checked": "2026-09-28" } }, "personalization": { "boosts": [ { "when": { "age_min": 51 }, "delta": 18, "reason": "After age 50, B12 from fortified foods or supplements is more reliably absorbed." }, { "when": { "pregnant": true }, "delta": 10, "reason": "NIH sets a higher B12 requirement in pregnancy, 2.6 micrograms daily." }, { "when": { "postpartum": true }, "delta": 5, "reason": "If you are breastfeeding, NIH sets a higher B12 requirement: 2.8 micrograms a day." } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "track-your-movement", "canonical_url": "https://healthy100.jock.pl/track-your-movement/", "rank": 86, "title": "Track movement and set a small goal", "summary": "Simple feedback can help turn an intention to move into a repeatable habit.", "why": "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.", "how": [ "Use an existing phone or simple pedometer if you already have one.", "Choose a realistic movement goal based on your starting point.", "Review your record regularly and adjust the goal as your routine develops." ], "category": "Movement", "domain": "sleep-movement", "effort": "low", "evidence": { "grade": "B", "basis": "2022 meta analysis of 121 trials; low certainty for total activity, moderate for activity intensity" }, "impact": { "score": 43, "headline_stat": "Monitor feedback programmes: about 1,235 additional steps per day", "stat_source": 0 }, "sources": [ { "title": "Effectiveness of physical activity monitors in adults: systematic review and meta analysis", "publisher": "BMJ", "year": 2022, "url": "https://pubmed.ncbi.nlm.nih.gov/35082116", "tier": 2 }, { "title": "Steps for Losing Weight", "publisher": "CDC", "year": 2025, "url": "https://www.cdc.gov/healthy-weight-growth/losing-weight/index.html", "tier": 1 } ], "practice": { "examples": [ "Use your existing phone's step record to compare similar days, without buying a new device.", "Record the minutes of an adapted activity if steps do not represent the movement you do." ], "pitfalls": [ "Buying a tracker does not create a routine by itself, so pair feedback with a realistic goal.", "A missed day can tempt you to abandon the record, so restart and adjust the goal to your circumstances." ], "do": { "1m": "Recall your last movement session, what you did and for roughly how long, as the first entry in a simple activity record.", "5m": "Make a basic activity log with the activity, date and minutes, using paper or a device you already have; add today's movement.", "15m": "Review a few days of movement and choose one specific goal based on your starting point, such as a short walk on three days if suitable for you.", "30m": "Review a week's activity and commitments, choose realistic slots for next week, and plan how you will record movement and review the goal.", "plan": { "title": "Use feedback to build a habit", "steps": [ "Stage 1: Record usual movement for a few days using minutes, familiar routes or an existing step counter.", "Stage 2: Set one specific, achievable activity goal.", "Stage 3: Keep recording and compare your plan with what actually happened.", "Stage 4: Adjust the goal when needed and keep using the record as feedback." ] } }, "guides": [ { "title": "Steps for Getting Started With Physical Activity", "publisher": "CDC", "url": "https://www.cdc.gov/healthy-weight-growth/physical-activity/getting-started.html", "kind": "guide", "lang": "en" }, { "title": "Get Active", "publisher": "CDC", "url": "https://www.cdc.gov/diabetes/living-with/physical-activity.html", "kind": "guide", "lang": "en" } ] }, "local": { "PL": { "note": "In Poland, the mojeIKP app has a pedometer, and the patient portal recommends 10,000 steps a day, starting from 5,000 if you sit most of the day.", "source": { "title": "Ćwicz dla siebie", "publisher": "Pacjent.gov.pl", "url": "https://pacjent.gov.pl/cwicz-dla-siebie", "year": 2024 }, "checked": "2026-09-28" } }, "personalization": { "applies": {}, "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "daylight-timing", "canonical_url": "https://healthy100.jock.pl/daylight-timing/", "rank": 87, "title": "Get daylight during your waking day", "summary": "Daylight helps align your body clock with the time you want to be awake.", "why": "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.", "how": [ "If you sleep at night, include some outdoor light after waking when practical.", "Add an outdoor break during daylight hours.", "Fit this around your intended sleep schedule rather than following a fixed clock time." ], "category": "Sleep", "domain": "sleep-movement", "effort": "low", "evidence": { "grade": "B", "basis": "NIOSH circadian physiology guidance and NIH healthy sleep recommendations" }, "impact": { "score": 42, "headline_stat": "Morning light shifts the body clock toward earlier sleep timing", "stat_source": 0 }, "sources": [ { "title": "Effects of Light on Circadian Rhythms", "publisher": "CDC NIOSH", "year": 2020, "url": "https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/19.html", "tier": 1 }, { "title": "Sleep Deprivation and Deficiency: Healthy Sleep Habits", "publisher": "NHLBI, NIH", "year": 2022, "url": "https://www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits", "tier": 1 } ], "caution": "If you work nights or have a diagnosed circadian rhythm disorder, seek advice on timing light around your sleep.", "practice": { "examples": [ "If you sleep at night, take part of your morning break outdoors when practical.", "Sit outside during a daylight break if walking does not suit you." ], "pitfalls": [ "Following a fixed morning-light rule when you work nights can conflict with intended sleep, so seek advice about timing.", "Keeping bright light until late in the evening pushes sleep later, so get your outdoor light earlier in the day." ], "do": { "1m": "Choose a daylight break in your waking day; if you work nights, plan it around intended sleep rather than a fixed morning rule.", "5m": "If it is daytime and you sleep at night, step outside for five minutes in daylight.", "15m": "Spend a daylight break outdoors, seated or moving comfortably, if it fits your sleep schedule and conditions are suitable; ordinary outdoor time is the aim.", "plan": { "title": "Fit daylight around your sleep", "steps": [ "Stage 1: Identify your intended sleeping and waking hours.", "Stage 2: If you sleep at night, fit an outdoor opportunity into the morning or another daylight break.", "Stage 3: Repeat a practical routine without chasing a fixed minute target.", "Stage 4: Get timing advice if night shifts or a circadian rhythm disorder make the usual pattern unsuitable." ] } }, "guides": [ { "title": "Healthy Sleep Habits", "publisher": "NHLBI, NIH", "url": "https://www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits", "kind": "guide", "lang": "en" } ] }, "personalization": { "applies": {}, "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "mind-arts-engagement", "canonical_url": "https://healthy100.jock.pl/mind-arts-engagement/", "rank": 88, "title": "Go to things that move you", "summary": "People who regularly go to concerts, galleries or theatre tend to live longer than people who never do, an association rather than proof.", "why": "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.", "how": [ "Put one thing in the calendar this month: a concert, exhibition, gig, play or local choir.", "Use free or low cost options: museum free days, library events, community theatre, church concerts.", "Take somebody with you so it doubles as contact with a person you like.", "If you enjoy it, go every few months rather than once a year: that is where the larger association sat, though no frequency is proven to extend life." ], "category": "Culture", "domain": "mind-social", "effort": "low", "evidence": { "grade": "B", "basis": "Prospective cohort of 6710 adults aged 50 and over followed 14 years, plus a WHO scoping review of over 3000 studies" }, "impact": { "score": 42, "headline_stat": "Frequent arts engagement tracked with 31% lower risk of dying", "stat_source": 0 }, "effect": { "kind": "relative_change", "value": -31, "unit": "%", "outcome": "mortality during follow-up, observational association", "comparison": "Frequent receptive arts attendance vs never, adults aged 50 or older", "stat_source": 0 }, "sources": [ { "title": "The art of life and death: 14 year follow-up analyses of associations between arts engagement and mortality in the English Longitudinal Study of Ageing", "publisher": "BMJ, via PMC", "year": 2019, "url": "https://pmc.ncbi.nlm.nih.gov/articles/PMC7190042/", "tier": 2 }, { "title": "What is the evidence on the role of the arts in improving health and well-being? A scoping review", "publisher": "WHO Regional Office for Europe", "year": 2019, "url": "https://www.who.int/europe/publications/i/item/9789289054553", "tier": 1 } ], "practice": { "examples": [ "Use a library events list to find a free exhibition or a lunchtime concert.", "Visit a small local gallery with a friend and spend time with just a few works." ], "pitfalls": [ "Assuming culture must be expensive can rule it out: check free exhibitions, library events and community performances.", "Treating attendance as a survival prescription overstates the evidence: choose art you enjoy and a pace that fits your life." ], "do": { "5m": "Check your library or local cultural venue's events page and save one free or affordable exhibition or performance.", "15m": "Check the chosen event's date, cost and access arrangements; invite someone or put a feasible visit in your calendar.", "30m": "If an exhibition is nearby or you are already there, spend half an hour exploring a few works at your own pace.", "plan": { "title": "Make one cultural outing possible", "steps": [ "This week, find one free or affordable event that interests you.", "Check travel, access and timing, and arrange company if you want it.", "After the visit, decide what you enjoyed and choose another occasion that fits your budget and energy." ] } }, "guides": [ { "title": "Dealing with loneliness", "publisher": "NHS", "url": "https://www.nhs.uk/every-mind-matters/lifes-challenges/loneliness/", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [ { "when": { "age_min": 50 }, "delta": 10, "reason": "The cohort followed adults aged 50 and over" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "mind-perinatal-support", "canonical_url": "https://healthy100.jock.pl/mind-perinatal-support/", "rank": 89, "title": "Plan mental health support around birth", "summary": "For people at raised risk, counselling during pregnancy or after birth prevents a lot of perinatal depression.", "why": "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.", "how": [ "Tell your maternity or primary care team about past depression, current worries and what support you have.", "If your risk is raised, ask specifically about preventive cognitive behavioural or interpersonal counselling.", "Agree who you contact if your mood worsens during pregnancy or after birth." ], "category": "Mental health", "domain": "mind-social", "effort": "medium", "evidence": { "grade": "A", "basis": "USPSTF 2019 Grade B recommendation pooling counselling prevention trials; an update was in progress as of September 2026" }, "impact": { "score": 40, "headline_stat": "Preventive counselling was linked to 39% less perinatal depression", "stat_source": 0 }, "effect": { "kind": "relative_change", "value": -39, "unit": "%", "outcome": "perinatal depression in prevention trials", "comparison": "Preventive counselling vs control, predominantly higher-risk participants", "stat_source": 0 }, "sources": [ { "title": "Perinatal Depression: Preventive Interventions, final recommendation", "publisher": "USPSTF", "year": 2019, "url": "https://www.uspreventiveservicestaskforce.org/uspstf/recommendation/perinatal-depression-preventive-interventions", "tier": 1 }, { "title": "Perinatal Depression", "publisher": "NIH NIMH", "year": 2023, "url": "https://www.nimh.nih.gov/health/publications/perinatal-depression", "tier": 1 } ], "caution": "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.", "practice": { "examples": [ "Tell your midwife about past depression even if you feel well now, and ask whether preventive counselling is suitable.", "Ask someone you trust to help with a meal or getting to a mental-health appointment after birth." ], "pitfalls": [ "Existing depression needs assessment and treatment: do not wait for a prevention programme if you already have symptoms.", "Hallucinations, severe confusion or thoughts of harming yourself or your baby need immediate emergency help, not the next routine visit." ], "do": { "1m": "Prepare one sentence for your maternity team about your mood, past depression or available support, whichever concerns you most.", "5m": "Contact your maternity or primary care team about your mood or depression risk, and ask whom to reach if it worsens.", "15m": "Prepare notes on past depression, current worries, medicines and support; ask whether preventive counselling or symptom assessment fits your situation.", "plan": { "title": "Put maternity mental-health support in place", "steps": [ "Tell your care team about current symptoms, previous depression and practical support.", "If currently well but at higher risk, ask about preventive counselling; if symptomatic, ask for assessment and treatment.", "Agree follow-up and an urgent contact route, and ask trusted people for specific practical help; discuss medication changes with your clinician." ] } }, "guides": [ { "title": "Perinatal depression: finding help and supporting a parent", "publisher": "NIH NIMH", "url": "https://www.nimh.nih.gov/health/publications/perinatal-depression", "kind": "guide", "lang": "en" } ] }, "personalization": { "applies": [ { "sex": "female", "pregnant": true }, { "sex": "female", "postpartum": true } ], "boosts": [ { "when": { "pregnant": true }, "delta": 30, "reason": "Pregnancy is the window when preventive counselling is offered" }, { "when": { "postpartum": true }, "delta": 30, "reason": "USPSTF covers the months after birth as well as pregnancy" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "evening-light", "canonical_url": "https://healthy100.jock.pl/evening-light/", "rank": 90, "title": "Dim lights and put screens away", "summary": "Reducing bright evening light can help your body prepare for sleep.", "why": "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.", "how": [ "Set a reminder to finish screen use before your intended bedtime.", "Use gentler lighting as bedtime approaches.", "Choose a quiet activity such as reading a printed book." ], "category": "Sleep", "domain": "sleep-movement", "effort": "low", "evidence": { "grade": "B", "basis": "CDC sleep guidance and NIOSH evidence on circadian responses to evening light" }, "impact": { "score": 39, "headline_stat": "Turn off electronic devices at least 30 minutes before bed", "stat_source": 0 }, "effect": { "kind": "guideline_amount", "value": 30, "unit": "minutes", "outcome": "recommended minimum screen-free time before bed", "comparison": "CDC bedtime guidance", "stat_source": 0, "bound": "at_least" }, "sources": [ { "title": "About Sleep", "publisher": "CDC", "year": 2024, "url": "https://www.cdc.gov/sleep/about/", "tier": 1 }, { "title": "Effects of Light on Circadian Rhythms", "publisher": "CDC NIOSH", "year": 2020, "url": "https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/19.html", "tier": 1 } ], "practice": { "examples": [ "Swap a last half hour of scrolling for a printed book before bed.", "Choose softer room lighting as your intended bedtime approaches, keeping enough light to move safely." ], "pitfalls": [ "Putting away your phone while leaving the television on misses another bright screen, so wind down without either.", "Dimming lights so far that you cannot move safely creates a hazard, so retain the light you need." ], "do": { "1m": "Choose when screens will go off tonight, at least 30 minutes before bed, and pick a quiet activity to replace scrolling.", "5m": "Prepare a screen-free bedtime option, such as a printed book, and choose gentler room lighting that still lets you move safely.", "15m": "When bedtime is approaching, start quiet reading with electronic screens put away; keep the lighting comfortable for reading and moving safely.", "30m": "Spend the final half hour before your intended bedtime on a quiet activity without electronic screens, using comfortable, gentle lighting.", "plan": { "title": "Make a quieter end to the day", "steps": [ "Stage 1: Choose a realistic time to stop using screens before bed.", "Stage 2: Prepare a quiet replacement activity and gentler lighting.", "Stage 3: Try the routine across several evenings and adjust it to fit your life." ] } }, "guides": [ { "title": "About Sleep: habits and sleep diary", "publisher": "CDC", "url": "https://www.cdc.gov/sleep/about/", "kind": "guide", "lang": "en" }, { "title": "Healthy Sleep Habits", "publisher": "NHLBI, NIH", "url": "https://www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits", "kind": "guide", "lang": "en" } ] }, "personalization": { "applies": {}, "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "mind-lifelong-learning", "canonical_url": "https://healthy100.jock.pl/mind-lifelong-learning/", "rank": 91, "title": "Keep learning something meaningful", "summary": "Learning keeps your mind engaged and builds confidence, though it is not proven dementia prevention.", "why": "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.", "how": [ "Pick something you actually find interesting: a language, an instrument, drawing, a craft.", "Use a library resource, free course or community class so starting costs nothing.", "Keep returning to a challenge that is manageable but not trivial.", "Do some of it with other people, which adds contact to the learning." ], "category": "Brain health", "domain": "mind-social", "effort": "medium", "evidence": { "grade": "C", "basis": "WHO 2026 conditional recommendations rated low to very low certainty; no effect on dementia incidence at five years" }, "impact": { "score": 39, "headline_stat": "Cognitive training gave a small cognitive gain, Hedges g 0.25", "stat_source": 0 }, "sources": [ { "title": "Risk reduction of cognitive decline and dementia: WHO guidelines, second edition, recommendations", "publisher": "WHO, via NCBI Bookshelf", "year": 2026, "url": "https://www.ncbi.nlm.nih.gov/books/NBK623908/", "tier": 1 }, { "title": "5 steps to mental wellbeing", "publisher": "NHS", "year": 2022, "url": "https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/five-steps-to-mental-wellbeing/", "tier": 1 } ], "caution": "New memory difficulties that affect everyday tasks deserve clinical assessment, not just more learning activities.", "practice": { "examples": [ "Use a free library course to practise a few phrases in a language you want to speak.", "Try a beginner drawing exercise, then return to the same skill another day." ], "pitfalls": [ "Choosing a course only because it sounds good for your brain can make it a chore: start with a subject you actually enjoy.", "Treating learning as dementia insurance overstates the evidence: seek assessment for new memory problems that affect daily tasks." ], "do": { "5m": "Open a free beginner resource for a skill you like and try one small exercise, such as drawing a simple object or practising a phrase.", "15m": "Practise one manageable part of the skill, then note what you want to try next.", "30m": "Work through a short lesson or community learning activity, allowing time to try the skill yourself.", "plan": { "title": "Learn one useful thing at a time", "steps": [ "Choose an interesting skill and a free beginner resource or class.", "Try a short lesson, then return to practise the part you found challenging.", "Add a slightly harder step or learn with someone else when ready; change the activity if it becomes a chore." ] } }, "guides": [ { "title": "5 steps to mental wellbeing: learn new skills", "publisher": "NHS", "url": "https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/five-steps-to-mental-wellbeing/", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "mind-social-media", "canonical_url": "https://healthy100.jock.pl/mind-social-media/", "rank": 92, "title": "Change social media that harms you", "summary": "Cutting back lowers depressive symptoms a little, and quitting outright has not been shown to work better than cutting back.", "why": "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.", "how": [ "Notice which accounts and habits leave you supported, and which leave you worse off.", "Mute the distressing feeds and switch off the notifications that interrupt things you value.", "Use messages and calls deliberately to keep the relationships that actually help.", "If use feels out of control, discuss it with a mental health professional rather than just deleting apps." ], "category": "Digital habits", "domain": "mind-social", "effort": "low", "evidence": { "grade": "B", "basis": "Meta analysis of 10 randomized trials, 1491 adults, mostly young samples; supporting review of 23 experimental studies rated mostly weak" }, "impact": { "score": 38, "headline_stat": "Reducing social media use cut depressive symptoms by 0.25 standard deviations", "stat_source": 0 }, "sources": [ { "title": "Reducing Social Media Use Decreases Depression Symptoms: A Meta-Analysis of Randomised Controlled Trials", "publisher": "European Journal of Investigation in Health, Psychology and Education, via PMC", "year": 2025, "url": "https://pmc.ncbi.nlm.nih.gov/articles/PMC12651081/", "tier": 2 }, { "title": "The Impact of Social Media Use Interventions on Mental Wellbeing: Systematic Review", "publisher": "Journal of Medical Internet Research, via PMC", "year": 2023, "url": "https://pmc.ncbi.nlm.nih.gov/articles/PMC10457695/", "tier": 2 }, { "title": "Social connection", "publisher": "WHO", "year": 2025, "url": "https://www.who.int/news-room/questions-and-answers/item/social-connection", "tier": 1 } ], "caution": "Do not cut off online support that matters to you. Persistent distress or compulsive use may need professional help.", "practice": { "examples": [ "Mute a feed that reliably leaves you upset while keeping a supportive group chat.", "Switch off nonessential social alerts during a meal, keeping important personal contacts reachable." ], "pitfalls": [ "Deleting every account can remove valued support: protect useful contacts while changing the feeds or habits that harm you.", "There is no proven universal adult time cap: judge changes by how you feel and function, and seek help for persistent distress or loss of control." ], "do": { "1m": "Pause before opening a feed: name what you came to do and whether scrolling will help; let an unwanted check pass without acting on it.", "5m": "Mute one distressing feed or switch off its nonessential notifications; keep important contacts and support channels reachable.", "15m": "Review which feeds support you and which leave you worse off, then adjust notifications or mute the latter.", "30m": "Spend half an hour on a valued activity or conversation you have been missing, with social alerts off and important contacts still reachable.", "plan": { "title": "Change one online habit and review it", "steps": [ "Notice one recurring use pattern that leaves you worse off, alongside the online contact you want to keep.", "Try one change, such as muting a feed or setting a time to check it, while protecting useful support.", "Review mood, sleep and daily functioning after a week; adjust the experiment or seek professional help if distress persists." ] } }, "guides": [ { "title": "Managing anxiety and worry: how to cope with news anxiety", "publisher": "NHS Keeping Well North West London", "url": "https://www.keepingwellnwl.nhs.uk/self-help-resources/common-problems/managing-anxiety-and-worries", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [ { "when": { "age_max": 30 }, "delta": 8, "reason": "The trials mostly studied adults in their twenties" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "pregnancy-activity", "canonical_url": "https://healthy100.jock.pl/pregnancy-activity/", "rank": 93, "title": "Keep moving during pregnancy", "summary": "Suitable activity helps maintain fitness and lowers gestational diabetes risk.", "why": "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.", "how": [ "Ask your maternity team how to adapt your usual movement.", "Choose comfortable activity such as walking or swimming.", "Use a pace at which you can still hold a conversation.", "Build up gently if you were inactive before pregnancy." ], "category": "Movement", "domain": "sleep-movement", "effort": "medium", "evidence": { "grade": "A", "basis": "CDC 2025 pregnancy activity guidance and NHS pregnancy recommendations" }, "impact": { "score": 38, "headline_stat": "At least 150 minutes of moderate activity weekly in healthy pregnancy", "stat_source": 0 }, "effect": { "kind": "guideline_amount", "value": 150, "unit": "min/week", "outcome": "recommended minimum moderate activity in healthy pregnancy", "comparison": "CDC weekly pregnancy activity guidance", "stat_source": 0, "bound": "at_least" }, "sources": [ { "title": "Pregnant and Postpartum Activity: An Overview", "publisher": "CDC", "year": 2025, "url": "https://www.cdc.gov/physical-activity-basics/guidelines/healthy-pregnant-or-postpartum-women.html", "tier": 1 }, { "title": "Exercise in pregnancy", "publisher": "NHS", "year": 2023, "url": "https://www.nhs.uk/pregnancy/keeping-well/exercise/", "tier": 1 } ], "caution": "Your maternity clinician should guide activity when there are pregnancy complications or new concerning symptoms.", "practice": { "examples": [ "Ask your maternity team whether comfortable walking fits your pregnancy and current symptoms.", "If you choose a pregnancy exercise class, tell the qualified instructor how many weeks pregnant you are." ], "pitfalls": [ "Trying to meet the weekly target immediately after being inactive can be too much, so start gradually with your maternity team's advice.", "Keeping your old pace despite breathlessness can mean overdoing it, so slow down enough to hold a conversation." ], "do": { "1m": "Identify one usual activity you want to keep doing during pregnancy so you can ask your maternity team how to adapt it.", "5m": "Prepare a question for your maternity team about safe activity, including your usual exercise, symptoms and any restrictions you have been given.", "15m": "Read the NHS pregnancy exercise tips and list suitable options to discuss, including how to avoid overheating, exhaustion and activities with a risk of falling.", "plan": { "title": "Make movement fit your pregnancy", "steps": [ "Stage 1: Discuss your usual activity and any pregnancy complications with your maternity team.", "Stage 2: Choose comfortable options such as walking or swimming if suitable for you.", "Stage 3: Build up gently, keeping a conversational pace and adapting to symptoms and advice.", "Stage 4: Work toward the recommended weekly amount when appropriate, accepting smaller amounts as a useful start." ] }, "30m": "If your pregnancy has no complications, walk for up to 30 minutes at a pace where you can still talk; slow down if breathless." }, "guides": [ { "title": "Exercise in pregnancy", "publisher": "NHS", "url": "https://www.nhs.uk/pregnancy/keeping-well/exercise/", "kind": "guide", "lang": "en" }, { "title": "Pregnant and Postpartum Activity: An Overview", "publisher": "CDC", "url": "https://www.cdc.gov/physical-activity-basics/guidelines/healthy-pregnant-or-postpartum-women.html", "kind": "guide", "lang": "en" } ] }, "personalization": { "applies": { "pregnant": true }, "boosts": [ { "when": { "pregnant": true }, "delta": 35, "reason": "Pregnancy guidance recommends regular moderate activity" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "shift-work-sleep", "canonical_url": "https://healthy100.jock.pl/shift-work-sleep/", "rank": 94, "title": "Protect sleep when you work shifts", "summary": "Planning sleep around shifts helps preserve the time your body needs to recover.", "why": "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.", "how": [ "If you work shifts, reserve a main sleep period in your schedule.", "Use a nap when needed to increase your total sleep opportunity.", "Discuss a schedule that protects recovery with your employer; permanent night shifts are not best for everyone." ], "category": "Sleep", "domain": "sleep-movement", "effort": "medium", "evidence": { "grade": "B", "basis": "NIH and NIOSH shift work guidance; NHS identifies shift work as an insomnia trigger" }, "impact": { "score": 38, "headline_stat": "Increase sleep opportunity and limit shift changes when possible", "stat_source": 0 }, "sources": [ { "title": "Sleep Deprivation and Deficiency: Healthy Sleep Habits", "publisher": "NHLBI, NIH", "year": 2022, "url": "https://www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits", "tier": 1 }, { "title": "Insomnia", "publisher": "NHS", "year": 2024, "url": "https://www.nhs.uk/conditions/insomnia/", "tier": 1 }, { "title": "Work organization strategies: guidelines for designing work schedules", "publisher": "CDC NIOSH", "year": 2020, "url": "https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod5/05.html", "tier": 1 } ], "caution": "Seek clinical help if you cannot sleep adequately or remain excessively sleepy despite protecting time for sleep.", "practice": { "examples": [ "Protect a main daytime sleep period after a night shift and let people at home know when it is.", "Use light-blocking curtains for daytime sleep if light keeps you awake.", "If you use caffeine during a shift, keep it to the first part rather than near your sleep period." ], "pitfalls": [ "Treating poor sleep as only a bedroom problem can miss an exhausting roster, so discuss recovery time with your employer.", "Using one fixed sleep schedule for every roster can be unrealistic, so plan around your actual shifts and seek help if you remain sleepy." ], "do": { "1m": "Identify your next main sleep period around your shift and one optional task you can move to protect it.", "5m": "Check your next shift and travel times, then reserve a main sleep window; note any household noise or light you can reduce.", "15m": "Plan sleep opportunities around your next few shifts, including a nap if helpful, and prepare your room for the times you will actually sleep.", "30m": "Review a full roster for gaps in recovery time, write down the changes that would help and prepare a discussion with your employer or occupational health service.", "plan": { "title": "Protect recovery around your roster", "steps": [ "Stage 1: Map work, travel and necessary commitments against available sleep time.", "Stage 2: Protect a main sleep opportunity and arrange a quieter, darker room for daytime sleep.", "Stage 3: Consider additional sleep opportunities such as naps and discuss insufficient recovery time at work.", "Stage 4: Seek clinical help if adequate sleep remains difficult or excessive sleepiness continues." ] } }, "guides": [ { "title": "Healthy Sleep Habits", "publisher": "NHLBI, NIH", "url": "https://www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits", "kind": "guide", "lang": "en" }, { "title": "Guidelines for designing work schedules", "publisher": "CDC NIOSH", "url": "https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod5/05.html", "kind": "guide", "lang": "en" } ] }, "personalization": { "applies": { "shift_work": true }, "boosts": [ { "when": { "shift_work": true }, "delta": 30, "reason": "NIH and NIOSH sleep guidance is written for people working shifts" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "mind-volunteering", "canonical_url": "https://healthy100.jock.pl/mind-volunteering/", "rank": 95, "title": "Give time to a cause you value", "summary": "Volunteering brings connection, purpose and a role; volunteers tend to live longer, though healthier people volunteer more.", "why": "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.", "how": [ "Pick a cause you care about and ask what help they actually need.", "Start with a small commitment that fits your energy and other responsibilities.", "Check after a month whether it feels rewarding, and scale it back if it has become a strain." ], "category": "Connection", "domain": "mind-social", "effort": "medium", "evidence": { "grade": "B", "basis": "Systematic review pooling five cohort studies, mortality risk ratio 0.78; no experimental evidence of a survival effect" }, "impact": { "score": 37, "headline_stat": "Volunteering was associated with 22% lower mortality in cohort studies", "stat_source": 0 }, "effect": { "kind": "relative_change", "value": -22, "unit": "%", "outcome": "mortality, observational association", "comparison": "Volunteers vs non-volunteers in cohort studies", "stat_source": 0 }, "sources": [ { "title": "Is volunteering a public health intervention? A systematic review and meta analysis of the health and survival of volunteers", "publisher": "BMC Public Health, via PMC", "year": 2013, "url": "https://pmc.ncbi.nlm.nih.gov/articles/PMC3766013/", "tier": 2 }, { "title": "5 steps to mental wellbeing", "publisher": "NHS", "year": 2022, "url": "https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/five-steps-to-mental-wellbeing/", "tier": 1 } ], "practice": { "examples": [ "Ask a local charity whether it needs a short, occasional task that fits your energy.", "Offer a skill you already have, such as helping with a newsletter, after checking what the organisation needs." ], "pitfalls": [ "Promising more time than you can sustain can create strain: agree a small commitment and review it.", "Choosing a role to chase a mortality benefit misreads observational evidence: choose the cause, company and work you value." ], "do": { "5m": "Look up one cause you care about and check whether it lists volunteer roles or a contact for enquiries.", "15m": "Send an enquiry stating your interests, availability and access needs; ask what help is useful and whether you can start small.", "30m": "Compare one or two roles for duties, training, travel and time commitment, then prepare questions for the organiser.", "plan": { "title": "Try a role before expanding it", "steps": [ "Ask a suitable organisation what help it needs and agree a manageable starting commitment.", "Agree the role, hours and support with the organiser before starting.", "After a month, review whether it feels rewarding and sustainable; reduce or change it if needed." ] } }, "guides": [ { "title": "Find volunteer opportunities in the UK", "publisher": "GOV.UK", "url": "https://www.gov.uk/volunteering", "kind": "finder", "lang": "en" } ] }, "personalization": { "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "mind-purpose", "canonical_url": "https://healthy100.jock.pl/mind-purpose/", "rank": 96, "title": "Make room for what matters to you", "summary": "A clear sense of purpose guides daily choices and tracks with lower mortality and fewer cardiac events.", "why": "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.", "how": [ "Write down what matters to you and how you want to treat yourself and other people.", "Choose one small action this week that expresses one of those values.", "Give it a real slot in your week, and change the goal when life changes." ], "category": "Wellbeing", "domain": "mind-social", "effort": "low", "evidence": { "grade": "B", "basis": "Meta analysis of 10 prospective studies, 136 265 participants, adjusted pooled relative risk 0.83" }, "impact": { "score": 36, "headline_stat": "A stronger sense of purpose was associated with 17% lower mortality", "stat_source": 0 }, "effect": { "kind": "relative_change", "value": -17, "unit": "%", "outcome": "all-cause mortality, observational association", "comparison": "Stronger vs weaker sense of purpose in prospective studies", "stat_source": 0 }, "sources": [ { "title": "Purpose in Life and Its Relationship to All Cause Mortality and Cardiovascular Events: A Meta Analysis", "publisher": "Psychosomatic Medicine, via PubMed", "year": 2016, "url": "https://pubmed.ncbi.nlm.nih.gov/26630073/", "tier": 2 }, { "title": "Doing What Matters in Times of Stress: An Illustrated Guide", "publisher": "WHO", "year": 2020, "url": "https://cdn.who.int/media/docs/default-source/thailand/doing-what-matters-in-times-of-stress-eng.pdf?sfvrsn=d166ad74_1", "tier": 1 } ], "practice": { "examples": [ "If caring matters to you, set aside ten minutes to give someone your full attention.", "If kindness matters to you, offer yourself the same patient words you would offer a friend." ], "pitfalls": [ "A huge life mission can make starting harder: choose one value and one small action you can actually take.", "Measuring purpose only through paid work can narrow your options: include relationships, learning, creativity or care." ], "do": { "1m": "Name one value that matters to you, such as being caring, and one tiny action today that shows it. Even tiny actions count.", "5m": "Write down three or four values that matter most to you, then pick one small action for this week and decide when you will do it.", "15m": "Give ten minutes to that action, such as listening to someone you care about, then consider whether it fits what matters to you.", "30m": "Make room for a meaningful activity, relationship or creative task; choose something possible with your current energy and circumstances.", "plan": { "title": "Turn a value into a repeatable action", "steps": [ "Choose one way you want to treat yourself or other people.", "Pick a small action that expresses it and give it a realistic place in your week.", "Review whether the action is feasible and meaningful, and make it smaller or change it as life changes." ] } }, "guides": [ { "title": "Doing What Matters in Times of Stress: acting on your values and being kind, pages 79 to 106", "publisher": "WHO", "url": "https://cdn.who.int/media/docs/default-source/thailand/doing-what-matters-in-times-of-stress-eng.pdf?sfvrsn=d166ad74_1", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "targeted-vitamin-d", "canonical_url": "https://healthy100.jock.pl/targeted-vitamin-d/", "rank": 97, "title": "Address your risk of low vitamin D", "summary": "Targeted vitamin D intake helps prevent deficiency that weakens bones and muscles.", "why": "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.", "how": [ "Check your country's seasonal vitamin D advice.", "In the UK, consider a daily supplement during autumn and winter.", "If you have little outdoor exposure or other deficiency risks, ask whether year round intake is appropriate.", "Check labels so that multiple products do not unintentionally supply large doses." ], "category": "Targeted nutrients", "domain": "food-substances", "effort": "low", "evidence": { "grade": "A", "basis": "UK deficiency prevention guidance and NIH nutrient guidance; not a general chronic disease prevention claim" }, "impact": { "score": 36, "headline_stat": "Consider 10 micrograms of vitamin D daily in autumn and winter", "stat_source": 0 }, "effect": { "kind": "guideline_amount", "value": 10, "unit": "micrograms/day", "outcome": "vitamin D supplement amount to consider in UK autumn and winter", "comparison": "NHS prevention guidance, not treatment of diagnosed deficiency", "stat_source": 0, "bound": "about" }, "sources": [ { "title": "Vitamin D", "publisher": "NHS", "year": 2020, "url": "https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/", "tier": 1 }, { "title": "Vitamin D: Fact Sheet for Consumers", "publisher": "NIH Office of Dietary Supplements", "year": 2022, "url": "https://ods.od.nih.gov/factsheets/VitaminD-Consumer/", "tier": 1 }, { "title": "Pregnancy vitamins and supplements", "publisher": "NHS", "year": 2026, "url": "https://www.nhs.uk/pregnancy/keeping-well/pregnancy-vitamins-and-supplements/", "tier": 1 } ], "caution": "A diagnosed deficiency, kidney disease or high calcium requires individual advice. Treatment doses may differ from prevention doses.", "practice": { "examples": [ "Check your country's advice rather than assuming the UK season applies where you live.", "Bring all supplement labels to a pharmacist to spot overlapping vitamin D.", "If usually indoors or covered outdoors, ask whether year round advice applies to you." ], "pitfalls": [ "Do not stack multivitamins and vitamin D products without checking: review the combined contents with a pharmacist.", "Do not use a prevention amount to treat diagnosed deficiency: follow your clinician's treatment plan." ], "do": { "1m": "Prepare your question: 'With my outdoor time, skin coverage and health conditions, should I review my vitamin D intake?'", "5m": "Read your national vitamin D advice, or the NHS guide if you live in the UK; note whether seasonal or year round advice may apply.", "15m": "Gather labels for all your supplements and list health conditions for a pharmacist review; ask about duplicate vitamin D and suitability before changing products.", "plan": { "title": "Check the advice that fits you", "steps": [ "Stage 1: Review your country's guidance and any existing clinical instructions.", "Stage 2: Discuss uncertainty, deficiency risk or overlapping products with a pharmacist or clinician.", "Stage 3: Keep the agreed plan and revisit it when the season, diet or health circumstances change." ] } }, "guides": [ { "title": "Vitamin D", "publisher": "NHS", "url": "https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/", "kind": "guide", "lang": "en" }, { "title": "Pregnancy vitamins and supplements", "publisher": "NHS", "url": "https://www.nhs.uk/pregnancy/keeping-well/pregnancy-vitamins-and-supplements/", "kind": "guide", "lang": "en" } ] }, "local": { "DE": { "note": "In Germany, the DGE reference value of 20 µg of vitamin D a day applies only when the body makes none itself. Supplements are advised only for a proven deficiency that diet and sunlight cannot fix, for example in people rarely outdoors, people with dark skin, or frail older people.", "source": { "title": "FAQ Vitamin D", "publisher": "Deutsche Gesellschaft für Ernährung", "url": "https://www.dge.de/gesunde-ernaehrung/faq/vitamin-d/", "year": 2025 }, "checked": "2026-09-28" }, "NL": { "note": "In the Netherlands, a 10 µg vitamin D supplement is advised for children 0 to 3, pregnant women, women 50 to 69, and people 4 to 69 with dark skin, who are rarely outdoors or who cover their face. Everyone 70 and over is advised 20 µg.", "source": { "title": "Vitamine D", "publisher": "Voedingscentrum", "url": "https://www.voedingscentrum.nl/encyclopedie/vitamine-d.aspx", "year": 2026 }, "checked": "2026-09-28" } }, "personalization": { "boosts": [ { "when": { "age_min": 71 }, "delta": 12, "reason": "NIH vitamin D requirements increase from age 71." }, { "when": { "pregnant": true }, "delta": 10, "reason": "NHS advice to take 10 micrograms of vitamin D daily includes pregnant and breastfeeding women." }, { "when": { "lat_min": 50 }, "delta": 15, "reason": "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." } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "mind-group-belonging", "canonical_url": "https://healthy100.jock.pl/mind-group-belonging/", "rank": 98, "title": "Keep your groups when work ends", "summary": "Group memberships you hold onto through retirement track with better quality of life and lower risk of dying.", "why": "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.", "how": [ "Before you retire or change jobs, name the groups you would lose and which you want to keep.", "Join one group that meets on a fixed schedule, so attendance does not depend on motivation.", "Replace a lost work group deliberately: a class, choir, club, sports team or faith group.", "If you have already lost them, add one back rather than trying to rebuild everything." ], "category": "Connection", "domain": "mind-social", "effort": "low", "evidence": { "grade": "C", "basis": "Single national cohort of 424 retirees with matched controls; observational and not replicated at scale" }, "impact": { "score": 34, "headline_stat": "Retirees who lost both group memberships had a 12% risk of death in six years, against 2% who kept both", "stat_source": 0 }, "sources": [ { "title": "Social group memberships in retirement are associated with reduced risk of premature death: evidence from a longitudinal cohort study", "publisher": "BMJ Open, via PMC", "year": 2016, "url": "https://pmc.ncbi.nlm.nih.gov/articles/PMC4762089/", "tier": 2 }, { "title": "Social connection", "publisher": "WHO", "year": 2025, "url": "https://www.who.int/news-room/questions-and-answers/item/social-connection", "tier": 1 } ], "practice": { "examples": [ "Before retirement, ask a club you enjoy how you can keep attending after your work routine changes.", "Try a recurring local choir or book group to replace contact that used to come through work." ], "pitfalls": [ "Waiting until every work connection has gone can make rebuilding harder: identify a group to keep or replace before the transition.", "Joining many groups at once can overwhelm you: try one recurring group and see whether it feels welcoming." ], "do": { "1m": "Name one group you value and what would happen to that contact if your work routine changed; identify what you want to keep.", "5m": "Check the next meeting of a group you belong to, or find one recurring group linked to an interest you already have.", "15m": "Contact the organiser to ask about joining or staying involved, meeting times and access needs.", "30m": "If a suitable meeting is happening nearby or online, join for a manageable first visit; otherwise arrange the visit and any travel you need.", "plan": { "title": "Keep a place to belong through change", "steps": [ "Before a work change, identify groups you want to retain and contact the organisers.", "If contact has already been lost, try one recurring group based on an interest you enjoy.", "After a few meetings, decide whether to return, try another group or ask a community service for help finding a better fit." ] } }, "guides": [ { "title": "Dealing with loneliness", "publisher": "NHS", "url": "https://www.nhs.uk/every-mind-matters/lifes-challenges/loneliness/", "kind": "guide", "lang": "en" } ] }, "personalization": { "boosts": [ { "when": { "age_min": 55 }, "delta": 12, "reason": "The cohort followed people through the transition to retirement" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "mobility-practice", "canonical_url": "https://healthy100.jock.pl/mobility-practice/", "rank": 99, "title": "Keep your joints moving comfortably", "summary": "Gentle flexibility practice helps maintain the range of movement used in daily life.", "why": "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.", "how": [ "Try gentle neck turns and calf stretches from the NHS routine.", "Move only as far as comfortable and build repetitions slowly.", "Pair mobility practice with strength and aerobic activity." ], "category": "Mobility", "domain": "sleep-movement", "effort": "low", "evidence": { "grade": "B", "basis": "NHS flexibility guidance; older adult guidelines include flexibility alongside strength and balance" }, "impact": { "score": 34, "headline_stat": "Practise the gentle flexibility routine at least 2 times weekly", "stat_source": 0 }, "effect": { "kind": "guideline_amount", "value": 2, "unit": "times/week", "outcome": "recommended minimum practice of the gentle flexibility routine", "comparison": "NHS flexibility routine guidance", "stat_source": 0, "bound": "at_least" }, "sources": [ { "title": "Flexibility exercises", "publisher": "NHS", "year": 2023, "url": "https://www.nhs.uk/live-well/exercise/flexibility-exercises/", "tier": 1 }, { "title": "Physical activity guidelines for older adults", "publisher": "NHS", "year": 2024, "url": "https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-older-adults/", "tier": 1 } ], "caution": "Ask a physiotherapist about persistent joint pain, recent injury or unusually loose joints.", "practice": { "examples": [ "While comfortably seated, gently turn your head toward each shoulder only as far as comfortable, if this movement suits you.", "Use the NHS calf stretch with a wall for support if it is appropriate for your balance and joints." ], "pitfalls": [ "Forcing a stretch through pain defeats comfortable movement, so reduce the range or stop and get advice.", "Using flexibility work as your only activity misses other needs, so include appropriate strength and aerobic movement too." ], "do": { "1m": "If uninjured and comfortable, slowly look left, centre, then right without forcing; stop for pain or dizziness.", "5m": "Do the four NHS moves slowly: neck rotation, neck stretch, sideways bend and calf stretch at a wall, only as far as comfortable.", "15m": "Do the NHS flexibility moves, then the NHS sitting exercises, resting between moves; stop if anything hurts or you feel dizzy.", "plan": { "title": "Keep comfortable movement in your week", "steps": [ "Stage 1: Choose gentle movements appropriate to your joints; get advice about pain, injury or unusually loose joints.", "Stage 2: Learn the positions and move only through a comfortable range.", "Stage 3: Make suitable flexibility practice part of your week at least twice, alongside other appropriate activity.", "Stage 4: Build slowly and review movements that cause symptoms." ] } }, "guides": [ { "title": "Flexibility exercises", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/exercise/flexibility-exercises/", "kind": "guide", "lang": "en" }, { "title": "Sitting exercises", "publisher": "NHS", "url": "https://www.nhs.uk/live-well/exercise/sitting-exercises/", "kind": "guide", "lang": "en" } ] }, "personalization": { "applies": {}, "boosts": [ { "when": { "age_min": 65 }, "delta": 10, "reason": "Older adult guidelines explicitly include flexibility" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } }, { "id": "return-to-activity-after-birth", "canonical_url": "https://healthy100.jock.pl/return-to-activity-after-birth/", "rank": 100, "title": "Return to movement after childbirth", "summary": "A gradual return to activity can support recovery and rebuild fitness after birth.", "why": "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.", "how": [ "After an uncomplicated birth, begin gentle walking when you feel ready.", "Add activity gradually and include appropriate strength work.", "Use recovery and symptoms to guide progress rather than a deadline.", "Ask your maternity team before returning to strenuous activity after a complicated birth or caesarean." ], "category": "Movement", "domain": "sleep-movement", "effort": "medium", "evidence": { "grade": "A", "basis": "2025 Canadian national guideline based on systematic reviews, with NHS and CDC guidance" }, "impact": { "score": 33, "headline_stat": "Build toward 120 minutes of moderate to vigorous activity weekly after birth", "stat_source": 0 }, "effect": { "kind": "guideline_amount", "value": 120, "unit": "min/week", "outcome": "Canadian target for moderate to vigorous activity in the first year after birth", "comparison": "2025 Canadian guidance, built toward as recovery allows", "stat_source": 0, "bound": "at_least" }, "sources": [ { "title": "2025 Canadian guideline for physical activity, sedentary behaviour and sleep throughout the first year post partum", "publisher": "Canadian Society for Exercise Physiology; British Journal of Sports Medicine", "year": 2025, "url": "https://www.casem-acmse.org/wp-content/uploads/2025/04/515.full_.pdf", "tier": 1 }, { "title": "Keeping fit and healthy with a baby", "publisher": "NHS", "year": 2026, "url": "https://www.nhs.uk/baby/support-and-services/keeping-fit-and-healthy-with-a-baby/", "tier": 1 }, { "title": "Pregnant and Postpartum Activity: An Overview", "publisher": "CDC", "year": 2025, "url": "https://www.cdc.gov/physical-activity-basics/guidelines/healthy-pregnant-or-postpartum-women.html", "tier": 1 } ], "caution": "Get individual advice for pain, worsening bleeding, pelvic symptoms or complications; the weekly goal is not an immediate target after delivery.", "practice": { "examples": [ "After a straightforward birth, a gentle walk when you feel ready can be a first step.", "Ask your midwife or clinician how a caesarean, pain or pelvic symptoms should change your return to activity.", "Wait until 7 days after your postnatal bleeding has stopped before you go swimming.", "At a class that is not a postnatal one, tell the instructor you recently had a baby." ], "pitfalls": [ "Treating a weekly guideline as an immediate post-birth target can rush recovery, so build according to healing and symptoms.", "Using a fixed date to restart strenuous exercise ignores different recoveries, so get individual advice after a complicated birth or caesarean." ], "do": { "1m": "After a straightforward birth, if you feel up to it, do a few gentle pelvic floor squeezes while sitting or lying down.", "5m": "Write questions for your 6-week postnatal check, such as when you can start running or aerobics, plus any pain or bleeding.", "15m": "After a straightforward birth, take a gentle walk with the pram when you feel up to it, back straight and elbows bent.", "plan": { "title": "Return at the pace of your recovery", "steps": [ "Stage 1: Review your recovery and seek individual advice for complications, pain, worsening bleeding or pelvic symptoms.", "Stage 2: After a straightforward birth, begin gentle movement such as walking when you feel ready.", "Stage 3: Increase gradually as symptoms and recovery allow, including appropriate strength work.", "Stage 4: Get advice at your 6-week postnatal check before high-impact exercise such as running; after a caesarean, ask your midwife or GP first.", "Stage 5: Work toward a sustainable weekly routine; guideline totals are later goals, not a deadline just after delivery." ] } }, "guides": [ { "title": "Keeping fit and healthy with a baby", "publisher": "NHS", "url": "https://www.nhs.uk/baby/support-and-services/keeping-fit-and-healthy-with-a-baby/", "kind": "guide", "lang": "en" }, { "title": "Pregnant and Postpartum Activity: An Overview", "publisher": "CDC", "url": "https://www.cdc.gov/physical-activity-basics/guidelines/healthy-pregnant-or-postpartum-women.html", "kind": "guide", "lang": "en" } ] }, "local": { "ES": { "note": "In Spain, the Ministry of Health advises restarting activity gradually after birth, as soon as it is physically and medically safe, building up to at least 150 minutes of moderate activity a week. After a caesarean, check with your health professional.", "source": { "title": "Recomendaciones generales de actividad física durante el embarazo y postparto", "publisher": "Ministerio de Sanidad", "url": "https://estilosdevidasaludable.sanidad.gob.es/actividadFisica/actividad/recomendaciones/embarazadasYPostparto/home.htm", "year": 2026 }, "checked": "2026-09-28" } }, "personalization": { "applies": { "sex": "female", "postpartum": true }, "boosts": [ { "when": { "postpartum": true }, "delta": 30, "reason": "The guideline covers the first year after giving birth" } ] }, "dates": { "first_published": "2026-09-27", "evidence_checked": "2026-09-28" } } ] }