For the past few decades, I’ve made it my life’s work to encourage thousands of patients, and many more readers, to take care of themselves so they can live long and fruitful lives. And while we in the functional medicine and longevity worlds have long appreciated the powerful benefits of a healthy lifestyle, sometimes it takes a minute (or two) for the research to catch up and re-confirm what should be self-evident: the choices we make now have both an immediate and long-term impact on how well we age. So, choose wisely!

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Collected below are the health and wellness articles that have resonated most strongly with me over the last 12 months. All of them are united by a common thread -- the idea of choice. Choosing foods that are good for your body; choosing to move your body and to deal with stress in ways that are kind to your heart, brain and metabolism; choosing to drink little or no alcohol; choosing to spend time outdoors -- all essential pieces in the ever-evolving longevity puzzle. These fifteen articles add up to one important reminder about the power we have to shape our lives every day. Their evidence-based findings should inspire a more mindful approach to our daily wellness routines, as they drive home the idea that small but consistent actions today lay the foundation for a longer, healthier tomorrow. With that in mind, here are fifteen important stories to keep you inspired and motivated on your wellness journey:

1. The Hidden Dangers of Your Everyday Snack: Scientists Identify New “Silent” Killer

Hundreds of novel ingredients never encountered by human physiology are now found in nearly 60 percent of the average adult’s diet and nearly 70 percent of children’s diets in the United States. Highlighting the health risks of additives and the lack of clear definitions for ultra-processed foods, this study calls for healthcare professionals to encourage the consumption of whole foods and for public health initiatives to address the accessibility and affordability of healthier food options as these ultra-processed foods are linked to an increase in non-communicable diseases. To learn more, check out: 

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The Hidden Dangers of Your Everyday Snack: Scientists Identify New “Silent” Killer.

‍2. Consumer Reports - Produce Without Pesticides  

Though using chemicals to control bugs, fungi, and weeds helps farmers grow the food we need, it’s been clear since at least the 1960s that some chemicals also carry unacceptable health risks. And although certain notorious pesticides, such as DDT, have been banned in the U.S., government regulators have been slow to act on others. Even when a dangerous chemical is removed from the market, chemical companies and growers sometimes just start using other options that may be as dangerous. Consumer Reports recently conducted their most comprehensive review ever of pesticides in food. Their exclusive ratings reveal how to get the benefits from these foods while minimizing your risk. To learn more, check out: 

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Produce Without Pesticides - Consumer Reports.

3. Sunlight: Time for a Rethink?

Growing evidence shows that sunlight has health benefits through vitamin D–independent pathways. Yes, sunlight has risks but has important systemic health benefit as well. To learn more, check out: 

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Sunlight: Time for a Rethink?

4. How to get health benefits from 'forest bathing'

More than a thousand studies (and growing) show that time spent in nature can have a reset effect, washing away the anxieties and stresses of everyday life. There’s even a name for time intentionally spent in nature—forest bathing. Here some tips to start forest bathing. To learn more, check out: 

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How to get health benefits from 'forest bathing'.

5. The indoor microbiome: Mounting research is revealing how the microbes in your home can influence your health

We spend around 90% of our lives indoors. health. But what you might not realize while you're cozied up at home is that you don't just share your space with your family or pets—you also share it with millions of invisible microbes. Cooking, cleaning and even having a pet shape the microbial populations in our home. To learn more, check out: 

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The indoor microbiome: Mounting research is revealing how the microbes in your home can influence your health.

6. Dementia risk rises with any amount of alcohol use 

There is no level of alcohol consumption that does not increase the risk of dementia among drinkers, according to a new study. Using statistical methods based on genetic analyses, the authors of the study found that alcohol heightened dementia risk in proportion to the amount of alcohol consumed. This study contradicts earlier research that suggested light to moderate drinking may protect against dementia. To learn more, check out:

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Dementia risk rises with any amount of alcohol use, new study suggests.

7. Study debunks link between moderate drinking and longer life

Probably everyone has heard the conventional wisdom that a glass of wine a day is good for you—or you've heard some variation of it. The problem is that it's based on flawed scientific research. To learn more, check out: 

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Study debunks link between moderate drinking and longer life.

8. Study finds Alcohol is driving a half-dozen types of cancer in the U.S. 

In the study, alcohol was associated with seven cancers: oral cavity, pharynx, larynx, colorectum, and female breast, as well as squamous cell carcinoma in the esophagus, and hepatocellular carcinoma in the liver. Beyond those, “there is accumulating evidence” that alcohol can cause other cancers too. To learn more, check out: 

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Alcohol is driving a half-dozen types of cancer in the U.S., study finds.

9. New Research Shows Lifestyle Changes Can Prevent Dementia

Research indicates enhanced mental function in individuals who maintain an active lifestyle and engage in social interactions, alongside managing blood pressure and diabetes effectively. To learn more, check out:

‍New Research Shows Lifestyle Changes Can Prevent Dementia.

10. Women at risk: the hidden toll of heart disease

Heart disease, often misperceived as a "man's disease," is the leading cause of death among women, according to a new consensus published in the journal Heart. Despite medical advances, thousands of women die unnecessarily from cardiovascular disease (CVD) because they are underdiagnosed, undertreated, and underrepresented in clinical trials. To learn more, check out:

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 Women at risk: the hidden toll of heart disease.

11. Insulin Resistance: Linked to Over 30 Diseases and Premature Death in Women

Insulin resistance is linked to 31 diseases and increased mortality in women, as demonstrated by a comprehensive analysis of over 400,000 individuals. This condition’s broad impact on health offers new insights for disease prevention and highlights the importance of lifestyle changes. To learn more, check out: 

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Insulin Resistance: Linked to Over 30 Diseases and Premature Death in Women.

12. Dietary Myths Busted: New Study Confirms Low-Carb Diets Can Meet and Exceed Nutritional Need

Research indicates that adopting a low-carb lifestyle can significantly enhance overall health and may even help manage or reverse type 2 diabetes. However, there are still doubts about the nutritional adequacy of these diets. Critics contend that cutting down on carbohydrates may result in excessive intake of protein or fat, while leading to a lack of essential nutrients. That misconception has been put to rest with a new study in Frontiers in Nutrition, which demonstrated that well-constructed low-carb eating patterns can meet, and sometimes even safely exceed, people’s nutrient needs. To learn more, check out: 

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Dietary Myths Busted: New Study Confirms Low-Carb Diets Can Meet and Exceed Nutritional Need.

13. Sugar Lovers Face Greater Depression and Health Risks

A new study has found that people with a preference for sweet foods face higher risks of depression, diabetes, and vascular issues like stroke. These findings emphasize the impact of food preferences on long-term health. The study highlights the importance of moderating sugar intake for improved health outcomes. To learn more, check out:

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 Sugar Lovers Face Greater Depression and Health Risks.

14. The wrong arm position may be misdiagnosing millions with high blood pressure

Researchers at Johns Hopkins University have found that there are common arm positions that can significantly throw off blood pressure measurements. The study, published in JAMA Internal Medicine, reveals that simply resting your arm on your lap or letting it hang by your side during a blood pressure check could inflate your reading by up to 10 points. To learn more, check out:

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 The wrong arm position may be misdiagnosing millions with high blood pressure.

15. A spoonful of olive oil each day can have powerful health benefits – and help protect against dementia

Mounting evidence suggests adding just a spoonful of olive oil to your diet each day can have powerful health benefits. A new study from the US suggests this includes protection against dementia. While healthy “Mediterranean” diets in general tend to include a dash of olive oil, the researchers claim the ingredient itself stands out for its beneficial qualities. To learn more, check out:

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 Mounting evidence suggests adding just a spoonful of olive oil to your diet each day can have powerful health benefits, including protection against dementia.