Category: 8. Health

Perfluoroalkyl and polyfluoroalkyl substances (PFAS) have the nickname ‘forever chemicals’ thanks to their persistence in the environment. While a handful of bacteria are known to mop up these insidious compounds, it’s unclear whether any of our own microflora hide such a talent.

A new study by an international team of researchers has shown how several species of human gut bacteria can absorb and store PFAS. Potentially, boosting these types of bacteria in our bodies could stop the chemicals from negatively impacting our health.

“We found that certain species of human gut bacteria have a remarkably high capacity to soak up PFAS from their environment at a range of concentrations, and store these in clumps inside their cells,” says Kiran Patil, a molecular biologist from the University of Cambridge in the UK.

“Due to aggregation of PFAS in these clumps, the bacteria themselves seem protected from the toxic effects.”

Related: ‘Game Changer’: Hot New Tech Turns Forever Chemicals Into Valuable Resource

Through detailed lab tests, the researchers found a total of 38 different gut bacterial strains able to absorb forever chemicals at a variety of concentrations, with the fiber-degrading bacterium Bacteroides uniformis one of the best at the job.

In experiments with Escherichia coli, the team also discovered certain mechanisms that could make bacteria more or less effective at taking on board PFAS – something that will be useful if this absorption can be bioengineered in the future.

The researchers found that PFAS were effectively locked away in the bacteria that could handle the chemicals, the bacteria clustering together in a way that reduces their surface area and possibly protects the microorganisms from being harmed themselves.

Further tests on mice with nine of these bacteria species implanted in their guts showed that the microbes were able to quickly absorb PFAS, which was excreted from the mice through their feces. As levels of forever chemicals increased, the microbes worked harder at soaking them up.

“The reality is that PFAS are already in the environment and in our bodies, and we need to try and mitigate their impact on our health now,” says molecular biologist Indra Roux from the University of Cambridge.

“We haven’t found a way to destroy PFAS, but our findings open the possibility of developing ways to get them out of our bodies where they do the most harm.”

PFAS are found in everything from cosmetics to drinking water to food packaging, and have become embedded in so many manufacturing processes that it would now be almost impossible to avoid them completely. What’s less clear is the harm they might be doing to our bodies, though they’ve already been linked to a number of health issues – including kidney damage.

The bacteria’s ability to remove PFAS from human bodies remains to be seen. It is possible, the researchers say, that probiotic dietary supplements may be developed to boost the right mix of gut microbes and help safely clear out PFAS from our systems.

“Given the scale of the problem of PFAS ‘forever chemicals’, particularly their effects on human health, it’s concerning that so little is being done about removing these from our bodies,” says Patil.

The research has been published in Nature Microbiology.

Food labeling is out of step with healthy diet recommendations and could be improved by including nutrient release rates, according to University of Queensland Emeritus Professor Mike Gidley.

The researcher at UQ’s Queensland Alliance for Agriculture and Food Innovation said nutrition was currently communicated in two ways, by a food’s nutrient composition and by the diversity of wholefoods in the diet.

“At the moment people pick and choose which of these food languages works best for them, but something is missing,” Emeritus Professor Gidley said.

“Composition defines nutritional value by the nutrients and calorific energy the food contains, measured against daily consumption targets.

“Whole food tends to be what health agencies emphasize because that is where the strongest evidence for human health benefits has been found.

“The problem is if you measure food in terms of how much protein, carbs or fat it contains, it’s not enough to judge nutritional value.

“Some unhealthy foods have similar compositions to healthy options.

“And whole foods generally have a slow and steady nutrient release, while nutrients in fabricated ingredient foods are generally more rapidly released, a difference which is not addressed if nutrition value is only based on composition.

“A better labeling system would include the rate at which an individual component – protein, starch, fat, sugar – is delivered, or predicted to be delivered to the body.

“If we can incorporate nutrient release rates, we can bridge the gap between the two types of nutrition communication.”

Emeritus Professor Gidley said further research was needed before his proposal could become a reality.

“We need more data on real people and how they digest their food, which is a major science challenge because it happens dynamically in the body and needs to be measured non-invasively,” he said.

“We need to know not only how quickly nutrients go into us but also how much nourishes our gut microbiota, which is increasingly recognized as playing an important part of human health.

“Secondly, we need global collaboration to define a standardized analytical method to predict nutrient release from foods using a laboratory method.

“My guess is the first stage would be moving towards a fast, medium or slow kind of classification system.

“It won’t happen immediately, but without talking about it, nothing will happen, so this proposal is a conversation starter.”

Emeritus Professor Gidley’s opinion piece was published in Nature Food.

New research reveals that taking a quick walk immediately after eating is a simple yet powerful way to keep post-meal blood sugar in check, making it a practical strategy for healthier living.

Study: Positive impact of a 10-min walk immediately after glucose intake on postprandial glucose levels. Image Credit: Open FIlms / Shutterstock

In a recent article published in the journal Scientific Reports, researchers examined whether walking for 10 minutes immediately after consuming glucose would improve post-meal blood sugar control more effectively than walking for 30 minutes starting half an hour after glucose intake.

Their findings indicate that both approaches improved blood sugar control compared to resting, but that the 10-minute walk immediately after glucose intake was uniquely effective at reducing peak glucose spikes.

Background

Controlling blood glucose levels after meals, known as postprandial glucose control, is essential for reducing the risk of various health issues, including cardiovascular disease and dementia.

Spikes in blood sugar after eating contribute to higher glycated hemoglobin levels, a key marker of long-term glucose control, and are linked to increased oxidative stress that can damage blood vessels and impair cognitive function.

Regular physical activity has been shown to help reduce these spikes, and current guidelines recommend at least 30 minutes of moderate-intensity exercise five times per week. However, many people struggle to meet these exercise goals due to time constraints, low motivation, or physical limitations, such as during pregnancy.

To make exercise more accessible, researchers have explored shorter, more feasible alternatives. One study found that a 10-minute walk 30 minutes after dinner was as effective as a 30-minute walk in controlling post-meal blood glucose levels. Another suggested that walking immediately after a meal may be even more beneficial than waiting.

About the Study

Building on previous studies, researchers from Ritsumeikan University aimed to determine whether a 10-minute walk taken immediately after glucose intake could be more effective than the commonly recommended 30-minute walk taken later. Their goal was to develop a straightforward and practical approach for enhancing post-meal blood sugar control.

The randomized trial involved 12 healthy young adults (6 female, 6 male; average age 20±1 years) who were nonsmokers and free from cardiovascular disease and diabetes. Participants completed three test conditions: resting (control), a 10-minute walk immediately after glucose intake, and a 30-minute walk beginning 30 minutes after glucose ingestion.

Participants walked at a self-selected, comfortable pace (average 3.8 km/h) on a treadmill, with the speed maintained consistently across both walking trials. A 75 g oral glucose tolerance test (OGTT) was administered in each session.

Each participant visited the lab four times, once for consent and baseline measurements, and three times for the experimental conditions. Each session began at 8:00 AM with a 20-minute seated rest, followed by baseline measurements of heart rate and blood glucose.

After consuming the glucose solution within one minute, participants either remained seated or walked, depending on the assigned condition. Blood glucose levels were recorded every 10 minutes for two hours using fingertip samples. Post-exercise measures included heart rate, perceived exertion (Borg scale 6-20), and gastrointestinal discomfort.

Key Findings

The study found that both the 10-minute walk immediately after glucose intake and the 30-minute walk beginning 30 minutes later significantly reduced blood glucose area under the curve (AUC) and average blood glucose levels compared to the control (no walking) condition.

However, only the 10-minute walk significantly lowered peak blood glucose levels (164.3 mg/dL vs. the control’s 181.9 mg/dL, p = 0.028) with a large effect size (d = 0.731). The 30-minute walk showed no significant reduction in peak levels (175.8 mg/dL vs. control, p = 0.184).

Participants rated the 10-minute walk as significantly easier (median RPE 7 vs. 9 for the 30-minute walk, p = 0.003). Heart rate increased during walking but did not differ significantly between conditions. Gastrointestinal discomfort was minimal and comparable between walking sessions.

Conclusions

Researchers found that a brief 10-minute walk immediately after glucose intake was uniquely effective at reducing peak glucose levels compared to both resting and a 30-minute delayed walk.

These results highlight the critical importance of timing, as starting exercise immediately after eating prevents the early glucose spike that typically peaks between 30 and 60 minutes post-meal. The 10-minute walk’s significant effect on peak glucose reduction (d = 0.731) suggests clinical relevance for cardiovascular risk management.

The protocol was perceived as easier and caused minimal digestive discomfort, making it practical for busy lifestyles. The authors note that this aligns with Japan’s “Plus Ten” health initiative, which promotes small daily activity increases.

While the study focused on healthy young adults, evidence from other research suggests the benefits may extend to older adults and those with metabolic risks. Limitations include the small, homogenous sample and the use of a glucose drink instead of a real meal.

Future studies should test this approach with mixed meals and in diverse populations, including those with glucose intolerance. Overall, this study supports a time-efficient strategy—walking briefly right after eating—to improve glycemic control in daily life.

In a significant step forward for operator and mine site safety, Simformotion and J.H. Fletcher have announced the release of a next-generation high-reach scaler simulator. This cutting-edge solution is designed to equip mining professionals with the skills necessary to safely and efficiently operate underground scaling equipment within the safety of a virtual environment.

Simformotion is a recognized leader in heavy equipment simulators and J.H. Fletcher is a cornerstone in underground mining innovation since 1937.

The Fletcher High-Reach Scaler simulator immerses trainees in a realistic underground mine with precise replication of real-world conditions. It uses authentic controls, VR-enhanced visuals for depth perception, and motion platforms to help trainees master complex maneuvers and tipping points.

Ben Hardman, vice president of sales at Fletcher, said: “Mining is evolving, and so must the tools we use. This simulator bridges education and industry, empowering professionals and students alike to lead the way in safer, smarter mining.”

The simulator enables trainees to perform machine exercises such as pre-operational inspections, startup and shutdown procedures, tramming, positioning, and scaling techniques. These exercises teach operators to identify and remove unstable rock and debris from tunnel roofs and walls, minimizing the risk of falls or collapses before personnel or machinery enter.

SimU Campus tracks and reports performance through a user-friendly dashboard, providing actionable insights for instructors and trainees to monitor progress and address weaknesses.

SimScholars integrates an online curriculum with instructor guides, videos, interactive quizzes, and other resources, supporting both classroom and remote learning environments.

Lara Aaron, CEO of Simformotion, said: “We recognize the urgent need for skilled, safety-conscious operators in today’s mining operations. Our simulator allows companies to build their workforce confidently, knowing that their trainees are gaining hands-on experience without any safety compromise.”

Simformotion emphasizes that simulation-based remote learning not only enhances safety but also eliminates the need to take expensive equipment out of production for classroom purposes. Operators can practice anytime and anywhere, reducing onboarding times and accelerating readiness for live operation.

More information is posted on www.Simformotion.com/fletcher-simulators.

SYDNEY: An Australian man has died from an “extremely rare” rabies-like infection transmitted by a bat bite, health officials said on Thursday.

The man in his 50s was bitten by a bat carrying Australian bat lyssavirus several months ago, the health service in New South Wales said. “We express our sincere condolences to the man’s family and friends for their tragic loss,” NSW Health said in a statement.

“While it is extremely rare to see a case of Australian bat lyssavirus, there is no effective treatment for it.” The man from northern New South Wales, who has not been identified, was this week listed as being in a “critical condition” in hospital.

Officials said he was treated following the bite and they were investigating to see whether other exposures or factors played a role in his illness.

The virus — a close relative to rabies, which does not exist in Australia — is transmitted when bat saliva enters the human body through a bite or scratch.

First symptoms can take days or years to appear.

Published in Dawn, July 4th, 2025

ISLAMABAD: Prime Minister Sheh­baz Sharif on Thursday reaffirmed Pakis­tan’s commitment to eradicating polio, vowing to intensify efforts with the support of international, provincial, and local teams to achieve a polio-free country.

“We are committed to protect every child in Pakistan from this crippling disease and achieve a polio-free Pakistan,” PM Shehbaz said while presiding over a meeting on polio eradication.

He stressed the need for “full dedi-cation and seriousness” to ensure every child receives multiple doses of the polio vaccine.

The prime minister acknowledged significant progress in the fight against polio, crediting frontline workers, government commitment, and support from partners.

He praised the cooperation of provincial governments, Gilgit-Baltistan, Azad Jammu & Kashmir, and law enforcement agencies in the anti-polio campaign, emphasising, “The safety of polio workers is our top priority.”

In meeting with Polio Oversight Board delegation, health minister claims country will soon be polio-free

The premier expressed gratitude to all partners, extending special thanks to Saudi Crown Prince Mo­­hammed bin Salman for his co­­m­prehensive support, and lauded the Gates Foundation’s “vital and commendable role” in the campaign.

During the briefing, officials said specific polio campaigns are being designed for each district in southern Khyber Pakhtunkhwa, tailored to local challenges, to ensure complete eradication of the virus.

The campaign also targets the virus’s environmental presence.

‘Polio-free Pakistan’

Separately, Federal Health Minister Mustafa Kamal told a high-level Polio Ov­ersight Board delegation that Pakistan will soon be polio-free, as the country

is utilising all state resources to achieve the goal.

“Our health workers have sacrificed their lives in this fight against polio, which is testament to our unwavering commitment,” Mr Kamal said.

Mr Kamal briefed the delegation on ongoing eradication efforts, challenges, and the strategic way forward, emphasising that polio eradication remains a top national priority.

He noted that poliovirus remains endemic only in Pakistan and Afghanistan, which are considered a single epidemiological block.

“We are conducting synchronised campaigns to prevent cross-border transmission and are giving special attention to mobile and migratory populations. Our goal is for both Pakistan and Afghanistan to achieve polio-free status simultaneously,” he said.

So far this year, 14 polio cases have been reported in Pakistan: eight from Khyber Pakhtunkhwa, four from Sindh, and one each from Punjab and Gilgit-Bal­tistan. Islam­abad, Balochistan, and Azad Jam­mu and Kashmir remain polio-free.

Last year, 74 cases were reported nationwide.

Syed Irfan Raza also contributed to this report

Published in Dawn, July 4th, 2025

New research reveals that women with higher levels of hidden visceral fat face greater infertility risk, even if their BMI is normal, spotlighting the need for better screening tools in reproductive health.

Study: Association of relative fat mass with female infertility: a cross-sectional study based on NHANES 2017–2020. Image Credit: Neirfy / Shutterstock

In a recent study published in the journal Scientific Reports, researchers examined the associations between relative fat mass (RFM) and female infertility.

Infertility is the inability to achieve pregnancy after one year of regular, unprotected sex. It affects about 10% to 15% of couples worldwide and significantly impacts mental and physical health. The etiology of infertility is diverse and complex, including reproductive system abnormalities, lifestyle factors, immunological diseases, and endocrine disorders. The relationship between infertility and obesity has attracted substantial interest in recent years.

Female infertility could be due to tubal disease, ovarian dysfunction, polycystic ovary syndrome (PCOS), and endometriosis. PCOS is characterized by hyperandrogenism, insulin resistance, and impaired ovarian follicular function; these abnormalities are particularly more pronounced in females with obesity. Evidence suggests that obesity is positively correlated with infertility risk.

RFM is a more effective measure of visceral fat than body mass index (BMI). RFM is calculated using the formula: RFM = 64 − (20 × height/waist circumference) + 12 (for females). RFM integrates waist circumference (WC), more accurately reflecting visceral fat distribution. Unlike BMI, which may fail to identify women with normal weight but excess visceral fat, RFM offers improved screening for metabolic and reproductive risk.

Besides, visceral fat directly affects fertility and ovarian function by influencing chronic inflammation and insulin resistance, which are better captured by RFM. While RFM correlates with metabolic diseases, how it relates to the female reproductive system, particularly infertility, is poorly defined.

The study also notes that infertility and obesity are both linked to psychosocial impacts such as stress, anxiety, and depression, highlighting the need for a holistic approach to reproductive health.

About the study

In the present study, researchers examined the associations between RFM and infertility in females. The National Health and Nutrition Examination Survey data from 2017 and 2020 were used in the current analyses. Females aged 20–44 were included; those with a history of oophorectomy or hysterectomy, or missing RFM or infertility information were excluded. The primary exposure was RFM, calculated from an individual’s height and WC.

The primary outcome was infertility, ascertained using questionnaire items asking whether participants attempted to achieve pregnancy for a year without success or if they consulted a healthcare provider for being unable to conceive. Covariates included age, ethnicity, marital status, education level, BMI, household income, alcohol intake, menstrual cycle regularity, sleep disorders, smoking status, and prior treatment for pelvic infection or pelvic inflammatory disease.

The association between infertility and RFM was assessed using multivariate logistic regression models. One model was adjusted for sociodemographic variables, while another was adjusted for all covariates. In addition, RFM was stratified into quartiles to test linear trends. The study also employed restricted cubic spline analysis to assess the shape of the association, confirming a linear relationship.

Finally, subgroup analyses were performed to evaluate the stability of the association(s) across various demographic factors, including ethnicity, education, income, BMI, alcohol consumption, smoking, sleep patterns, menstrual cycle regularity, and history of pelvic infection or pelvic inflammatory disease.

Findings

The study included 1,487 females, with a mean age of 31.9 years and RFM of 41.2. Of these, 200 subjects were infertile. Most participants were non-Hispanic White (29%), followed by non-Hispanic Black (28%), and Mexican American (14%). Around 56% of participants were married or cohabiting, and 36% were unmarried. Most participants did not smoke (70%) or have trouble sleeping (77%), and had regular menstrual cycles (93%).

Infertile females were older, married or cohabiting, and had higher RFM than those without infertility. The mean RFM was 42.8 for the infertile group and 40.9 for those without infertility. The researchers noted a significant correlation between RFM and infertility. The crude (unadjusted) model showed that the infertility risk increased by 4% for each unit increment in RFM.

In the fully adjusted model, after accounting for all covariates, each unit increase in RFM was associated with a 6% higher risk of infertility (odds ratio [OR] = 1.06, 95% confidence interval [CI]: 1.01–1.12, p = 0.019).

The relationship of RFM with infertility remained after adjusting for sociodemographic variables or all covariates. Further, the highest quartile of RFM had a significantly higher risk of infertility than the lowest quartile. Specifically, the risk of infertility in the highest quartile was 2.38 times higher than in the lowest quartile (OR = 2.38, 95% CI: 0.99–5.70), although the confidence interval included 1.00, indicating borderline statistical significance for this finding. T

here was a significant and linear association, with infertility risk increasing continuously with an increase in RFM. Restricted cubic spline analysis confirmed that this association was linear rather than nonlinear.

Results were stable across subgroups. The study found consistent associations across major demographic and clinical subgroups, including ethnicity, education, income, BMI category, alcohol and smoking status, sleep disorders, menstrual cycle regularity, and history of pelvic infection.

Conclusions

Taken together, the findings indicate a significant association between RFM and female infertility, with similar results across different subgroups. The study’s limitations include its cross-sectional design, which precludes causal inference, and poor generalizability due to the sample’s limited representation of the United States population.

Additionally, unmeasured confounding factors could not be entirely ruled out. Overall, RFM could be used as a potential infertility screening indicator, particularly in women who may have normal BMI but elevated visceral fat.

Future studies should evaluate its clinical significance, including through prospective and multi-level research addressing genetic, lifestyle, and environmental factors.

Adopting a healthier lifestyle is more effective than using the anti-diabetes drug metformin, with the benefits persisting over 20 years later, according to a study.

The US Diabetes Prevention Program, launched in 1996, enrolled 3,234 patients with prediabetes from 30 institutions across 22 states. The study aimed to compare the benefits of metformin and a lifestyle modification that included exercise and a healthy diet.

Researchers from The University of New Mexico, US, found that making lifestyle changes lowered the development of diabetes by 24 per cent, while the anti-diabetes drug lowered it by 17 per cent.

The findings are published in The Lancet Diabetes and Endocrinology journal.

The team noted that differences between the two approaches — taking metformin and adopting a healthy lifestyle — were seen in the first few years since the study’s start and were durable.

After the first three years, lifestyle interventions, such as weight loss and increased physical activity, led to a 58 per cent reduction in the onset of type 2 diabetes, compared to a 31 per cent reduction with metformin.

“The data suggests that those people who didn’t get diabetes also didn’t get diabetes after 22 years,” author Vallabh Raj Shah, professor emeritus at The University of New Mexico’s School of Medicine, said.

Participants in the lifestyle modification group experienced an additional 3.5 years without diabetes, while those in the metformin group gained an extra 2.5 years.

“Within three years (since the study started), they had to stop the study because lifestyle was better than metformin. That means lifestyle, which everybody is banking on, is more effective — that is the news,” Shah added.

The authors wrote, “During follow-up, compared with placebo, diabetes incidence rate was reduced in the (intensive lifestyle intervention) group (by 24 per cent), and in the original metformin group (by 17 per cent), with corresponding increases in median diabetes-free survival of 3.5 years and 2.5 years.”

With longer days and an abundance of fresh produce, summer is the perfect time to make simple changes that support long-term heart health. At the top of the season, we asked cardiologist David Sabgir, MD, for his top heart-healthy tips that are easy to include in any summer routine.

“With the warmer days ahead, summer is a great time to kick off conscious, heart-healthy habits,” the cardiologist tells EatingWell. “A well-balanced approach to diet, exercise and overall lifestyle offers powerful benefits for heart health at any stage in life.”

Sabgir, who is the founder of Walk with a Doc and partner of Avocados – Love One Today, shared his go-to recommendations for heart health, from foods to focus on to ways to move for better heart health. Here are the five things the doctor suggests for everyone, especially in the summertime.

Highlight In-Season Produce

The cardiologist recommends ample consumption of fresh fruits and vegetables paired with lean protein sources. Centering your meals around in-season produce can be a more delicious, vibrant way to prioritize essential nutrients.

“Some of my go-to summer produce include leafy greens like spinach and kale, which provide vitamin K and antioxidants that may reduce cholesterol levels and support overall heart health,” Sabgir shares. 

For breakfast, overnight oats (like these Lemon-Blueberry Overnight Oats) are a refreshing choice to highlight antioxidant-rich berries that are in season. Lunch can spotlight summer leafy greens in a salad or sandwich, and dinner during the warmer months calls for no-cook options like loaded wraps or veggie-packed chicken salad. Even better, turn on the grill and char up heart-healthy salmon with veggies or prep some fish tacos topped with bright salsa, slaw or freshly sliced avocado.

Speaking of avocado, the cardiologist is an advocate for the fatty fruit due to its heart-healthy benefits. “In a meta-analysis (202 participants, seven studies), researchers compared avocado-inclusive diets to avocado-free diets to look at the effect that eating avocado has on cholesterol levels,” he explains. “The Avocado Nutrition Center funded the study, and although more research is needed to generalize the results to all people, the findings support the growing body of evidence demonstrating avocados as a heart-healthy fruit.”

Walk When You Can

Walking is not just one of the most simple forms of exercise; it can help your overall health as it can provide blood sugar control, support cognitive function, aid healthy digestion and help your heart.

“Walking is one of the easiest, most affordable and accessible ways to [move],” Sabgir says. “It can lower the risk of heart disease and strokes, help regulate blood pressure and cholesterol and even strengthen our muscles and bones.”

You may think that walking 10,000 steps a day is the ideal number to hit, but it’s more about consistency than number of steps. In fact, a 2024 study found that walking just 3,600 steps a day could reduce your heart failure risk by 26%. Get moving to reap the benefits!

Maintain a Morning Routine

A good morning routine can help set a positive tone for the rest of your day, and it can promote healthy habits, per Sabgir.

“I’m also a strong proponent of having a consistent morning routine,” the cardiologist states. “For example, I like to start my day with a nutritious breakfast and a brisk walk to get the blood pumping. Consuming key nutrients in the morning like good fats and fiber helps set a positive tone for the rest of my day.”

Meal-prepping nutrient-rich breakfasts and starting your day with a walk are healthy habits that can help you feel your best.

Go Outside

Your morning routine and daily walks should include some outside time, especially in the summer when the weather permits. Enjoying sunny summer days may have more benefits than you’d think.

“Being outdoors encourages physical activity—whether it’s walking, hiking, gardening or biking—and all of that movement boosts cardiovascular wellness,” Sabgir explains. “Sunlight also helps your body produce vitamin D, which plays a role in regulating blood pressure.”

Getting enough vitamin D has been shown to support bone health, boost mood and support the immune system. These are just a couple of the reasons why basking in the summer sun is important—just be sure to wear sunscreen!

Stay Consistent

Finally, all of the above things can only make a difference if they’re a regular part of your daily life. Consistency is key, and the cardiologist says that staying consistent with heart-healthy habits should be a top priority.

“Consistency matters more than intensity,” Sabgir says. “Whether it’s food or fitness, small, sustainable changes add up. Prioritize a balanced diet full of fresh fruits and vegetables, lean proteins and whole grains, and aim for at least 150 minutes of moderate physical activity per week. The best thing you can do for your heart is to treat it well every day—not just when problems arise.”

Manifest your best summer self by incorporating a nutritious eating pattern and healthy lifestyle in your day-to-day life. Remember that big changes don’t have to happen overnight, so consider incorporating one or two of these tips just to start, and give yourself grace when trying to add new healthy habits to your routine. For more personalized advice, talk to a healthcare professional or dietitian to see what habits make sense for you.