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  • Explore NutritionFacts.org Resources

    Explore NutritionFacts.org Resources

    NutritionFacts.org has a wide range of resources to help you on your journey to a healthier life.

    Primers

     

    The How Not to Die Documentary

    In celebration of the 10th anniversary of the publication of How Not to Die, the Greenbaum Foundation commissioned a documentary about Dr. Greger’s life and work. The film also includes interviews with many of the leading luminaries in the evidence-based nutrition movement.

     

    Daily Dozen Meal Planning Guide

    The healthiest diet is one that maximizes the intake of foods-as-grown—whole plant-based foods—and minimizes the consumption of processed and animal-based foods. In his New York Times Best Seller, How Not to Die, Dr. Greger covers the whys of eating healthfully, exploring diet’s role in the prevention, treatment, and sometimes even reversal of the fifteen leading causes of death in the United States, before diving into the hows of eating healthfully and sharing his Daily Dozen checklist, grocery shopping tips, and meal planning ideas.

    In our Daily Dozen Meal Planning Guide, we walk you through the steps of incorporating the Daily Dozen into your life and give you additional strategies to help you build more healthful eating habits. Download your free copy of the guide today.

     

    Infographics

    Interested in Spanish infographics or Chinese infographics?

     

    Social Media

     

    Email Series

    We offer three, free, engaging and motivating email series to support you in living healthfully:

    • Join us for our How to Live Longer series, where we go through some of the most important information Dr. Greger uncovered on the science behind healthy aging. Sign up for this free email series and learn how to live longer, vibrantly. 
    • Our weekly Plant-Based Living email series gives you simple takeaways and actionable tips on healthy eating. Whether you’re new to a whole food, plant-based lifestyle or would benefit from reminders on some of the key aspects of evidence-based nutrition, this free series is for you.
    • Join us for 11 weeks of Daily Dozen support emails to help you Do the Dozen with ease. Sign up for this free series today.

     

    Dr. Greger’s Live Presentations

    From the comfort of your own home, join Dr. Greger as he dives into the content of each of his acclaimed books with these recordings of his live presentations. Be sure to check out his newest presentation on ultra-processed foods.

     

    Optimum Nutrient Recommendations

    Check out our Optimum Nutrient Recommendations for more on vitamin B12, calcium, vitamin D, omega-3 fatty acids, iodine, iron, and selenium. 

     

    Topic Pages

    To view our entire video library organized by subject, explore our topic pages. 

     

    Recipes

     

    Each recipe in our collection uses only health-promoting ingredients, based on Dr. Greger’s Daily Dozen and dining by traffic light system. These whole food, plant-based dishes, sauces, condiments, and sides come from The How Not to Age Cookbook, The How Not to Die Cookbook, and The How Not to Diet Cookbook, part of Dr. Greger’s award-winning series, as well as contributions from the NutritionFacts.org team and friends.

    VIEW ALL RECIPES

     

    Podcast

    Listen to the Nutrition Facts with Dr. Greger podcast while you’re on the road, enjoying a walk, cooking a delicious meal in your kitchen, or relaxing in a favorite spot.

     

    Live Q&As

    Join Dr. Greger live each month for an exciting Q&A. Sign up for our free newsletter to get the date and link of the upcoming live Q&A directly in your inbox. You can also check out past Q&A sessions recordings.

     

    Webinars 

    Six of our webinars are now available for on-demand CME credits via the LearnWorlds platform. What’s a CME? CME stands for Continuing Medical Education for doctors and other medical professionals. Physicians need to get a certain amount of credits to stay licensed, and we’re honored we can offer accredited classes.

     

    International Content 

    The entire NutritionFacts.org website has been translated into Spanish, and we also have Spanish Facebook and Instagram pages. On DrGreger.org, you’ll find shirts, stickers, and Evidence-Based Eating Guides in Spanish, too.

    Check out our NutritionFacts in China page for links to all our Chinese content, including social media, books, and infographics. On DrGreger.org, we also have shirts and Evidence-Based Eating Guides in Chinese.

    Dr. Greger’s books have been translated in many languages. Check out this page for more information. 

    Want to see all the NutritionFacts videos available in your language? Visit our search page and check out the ‘Subtitle Language’ menu on the right side or press the ‘Filters’ button if you’re on a mobile device. After you make your selection, the results will list all the videos subtitled in that language. For instructions on how to access subtitles and translations in our videos, see Closed Captions and Translations. For more on translations, check out our Information About Our Translated Resources page. 

     

    Supporter Rewards and Recognition

    As a token of our gratitude, thank you gifts are available for each donation tier. You will have the opportunity to opt-in once your donation is made. Thank you!

    DONATE TODAY

     

    Host a Screening

    Share the latest in evidence-based nutrition with your community by hosting a free screening of Dr. Greger’s How Not to Die, Evidence-Based Weight Loss, or How Not to Age presentation. Each video runs for approximately one hour. Your free Digital Event Kit will include the video, an introduction to NutritionFacts, and tips for hosting. An engaging, fun trivia game for attendees is also included in the How Not to Die and Evidence-Based Weight Loss screening kits. Each screening event is approximately two hours long.

    By providing these fun and educational event kits, we hope to make it easier than ever to spread the message about evidence-based eating.

     

    Volunteer 

    If you are interested in volunteering with NutritionFacts.org, check out our open positions. Also, please consider subscribing to our Nutrition Mission Newsletter. 

     

    Speaking Tour 

    Want to see Dr. Greger in person and get your books signed? Check out his speaking tour calendar. 

     

    DrGreger.org

    In the DrGreger.org store, you can find digital downloads of our video collections, shirts, and outreach materials. 

     

    The Daily Dozen App

    Download the free Daily Dozen app today and start including some of the healthiest foods in your diet. Track your servings, analyze your progress, and learn along the way. The app is available in the App Store and Google Play.

     



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  • How Machine Learning Is Transforming Faster Disease Diagnosis in 2026

    How Machine Learning Is Transforming Faster Disease Diagnosis in 2026

    AI healthcare diagnostics are rapidly transforming how diseases are detected, analyzed, and treated across modern medical systems. With healthcare AI technology processing vast datasets in seconds, doctors can now identify conditions earlier and with greater accuracy than ever before.

    These advancements are not just about speed—they also improve patient outcomes, reduce diagnostic errors, and expand access to care. From radiology AI accuracy to predictive analytics, machine learning is reshaping how healthcare professionals approach diagnosis and treatment in 2026.

    AI Healthcare Diagnostics: Disease Detection Accuracy Benchmarks

    AI healthcare diagnostics have reached impressive levels of accuracy across multiple medical imaging fields, outperforming traditional diagnostic methods in many cases. Machine learning models trained on millions of medical images can detect subtle patterns that may be missed during manual reviews, improving early detection rates for serious conditions.

    According to the National Institutes of Health, AI systems have demonstrated higher sensitivity in detecting diseases like lung cancer and diabetic retinopathy, significantly improving early diagnosis outcomes. These systems use advanced neural networks to analyze imaging data such as CT scans and retinal images, identifying abnormalities with remarkable precision. As a result, healthcare AI technology is becoming a reliable second opinion tool, reducing diagnostic uncertainty.

    In addition, AI healthcare diagnostics improve consistency by minimizing human error caused by fatigue or workload pressure. This is especially important in high-volume environments where radiologists must review hundreds of scans daily. With enhanced radiology AI accuracy, machine learning ensures more consistent and reliable diagnostic results.

    Healthcare AI Technology Applications Across Medical Specialties

    Healthcare AI technology is now widely used across specialties such as radiology, cardiology, pathology, and neurology, making diagnosis faster and more efficient. AI healthcare diagnostics enable clinicians to process complex data quickly, reducing turnaround times and improving patient care workflows.

    Based on guidance from the U.S. Food and Drug Administration, AI-powered tools are increasingly being approved for clinical use, including systems that assist in stroke detection, cardiac monitoring, and cancer screening. These technologies integrate seamlessly into hospital systems, offering real-time insights during patient evaluations. This widespread adoption highlights the growing trust in healthcare AI technology across medical institutions.

    In radiology, AI can analyze scans in seconds, while in cardiology, predictive models detect irregular heart rhythms with high accuracy. Pathology labs also benefit from automated slide analysis, speeding up cancer diagnosis. These applications demonstrate how AI healthcare diagnostics are improving both speed and precision across multiple medical fields.

    AI Healthcare Benefits: Workflow Integration and Clinical Outcomes

    AI healthcare benefits go far beyond faster diagnosis, transforming how hospitals operate and deliver care. According to the World Health Organization, AI-driven predictive analytics can identify health risks earlier, enabling faster and more effective interventions. With healthcare AI technology integrated into daily workflows, medical professionals can focus more on patient care while improving efficiency and outcomes.

    • Workflow automation and efficiency – AI healthcare diagnostics automate routine administrative tasks, reducing paperwork and freeing up time for patient-focused care.
    • Early disease detection with predictive analytics – AI systems can detect conditions like sepsis hours before symptoms become critical, allowing timely medical intervention.
    • Improved patient outcomes – Faster diagnosis and early treatment significantly increase survival rates and reduce complications.
    • Cost reduction in healthcare systems – AI helps minimize unnecessary tests and shortens hospital stays, lowering overall healthcare costs.
    • Better resource allocation – Hospitals using healthcare AI technology can manage staff, equipment, and patient flow more effectively.

    Transforming Healthcare AI Technology for Faster and Smarter Diagnosis

    AI healthcare diagnostics are transforming modern medicine by delivering faster, more accurate, and scalable solutions. As healthcare AI technology continues to evolve, it is reshaping how diseases are detected and treated across the globe.

    • Faster and more accurate diagnosis – AI healthcare diagnostics process large datasets quickly, enabling earlier and more precise disease detection.
    • Personalized treatment plans – Healthcare AI technology helps tailor treatments based on individual patient data and medical history.
    • Scalable healthcare solutions – AI systems can handle high volumes of cases, improving efficiency in hospitals and clinics.
    • Expanded global access to care – Machine learning supports remote diagnostics, helping underserved regions access quality healthcare services.
    • Shift toward prevention and early detection – Predictive analytics allows healthcare providers to identify risks early and prevent serious conditions.

    How AI Healthcare Diagnostics Are Shaping the Future of Medicine

    AI healthcare diagnostics are not just improving current medical practices—they are redefining how healthcare systems operate on a global scale. With continuous advancements in healthcare AI technology, the ability to diagnose diseases faster and more accurately will only continue to grow.

    As innovation accelerates, the focus shifts toward creating smarter, more connected healthcare systems that prioritize patient outcomes. AI healthcare benefits will remain central to this transformation, helping bridge gaps in care while supporting medical professionals with powerful diagnostic tools.

    Frequently Asked Questions

    1. What are AI healthcare diagnostics?

    AI healthcare diagnostics refer to the use of machine learning and artificial intelligence to detect diseases and analyze medical data. These systems process large datasets such as medical images, lab results, and patient histories. They help identify patterns that may not be visible to human clinicians. This improves diagnostic accuracy and speed.

    2. How accurate is AI in diagnosing diseases?

    AI systems can achieve accuracy rates comparable to or even higher than human specialists in certain areas. For example, AI can detect conditions like diabetic retinopathy and lung cancer with very high sensitivity. These systems are trained on massive datasets, allowing them to recognize subtle abnormalities. However, they are typically used alongside doctors rather than replacing them.

    3. What are the main AI healthcare benefits?

    AI healthcare benefits include faster diagnosis, improved accuracy, and better patient outcomes. It also reduces workload for healthcare professionals by automating repetitive tasks. Additionally, AI helps lower healthcare costs by improving efficiency. These advantages make it a valuable tool in modern medicine.

    4. Can AI replace doctors in the future?

    AI is designed to assist doctors, not replace them. While it can analyze data quickly and provide insights, human expertise is still essential for decision-making and patient care. Doctors interpret AI results within the broader clinical context. The future of healthcare will likely involve collaboration between AI systems and medical professionals.



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  • A 12-Minute Meditation to Approach the World With a “Don’t-Know Mind”

    A 12-Minute Meditation to Approach the World With a “Don’t-Know Mind”

    We can find strength and resilience in familiarity—and use those feelings to explore the unfamiliar.

    At the beginning of every meditation practice that I teach, I offer up a little bit of instruction for the posture, so that you can experience this practice as being as supportive as possible to your body.

    A Meditation to Approach the World With a “Don’t-Know Mind” 

    1. I would like to invite you to come to a place that is truly comfortable and supportive to your practice. For some of you, this may mean a seated position on a chair, on a sofa, or even on some cushions on the floor. This might mean standing up, if that’s more supportive to your back and your posture. And for some of you, this may mean lying down on the ground. Please take a moment to come to whatever place is going to feel most compassionate to your body.
    2. Some of you may want to fully close your eyes for this meditation practice. And others may want to employ what I like to call a “soft gaze,” which is looking down at the ground about two inches in front of the knees or the feet.
    3. When you’ve settled into a comfortable position, I would love to invite you to take three deep breaths with me. As you’re taking those three deep breaths, you may notice that your body may begin to relax naturally. You may start to feel a little bit more deeply connected to whatever place makes contact with the earth. For some of you that’s going to be your feet, and for others that may be your back. Notice whatever place comes into contact with the earth in this moment.
    4. Begin to draw your attention and awareness to the connection between your body and the earth. It might feel beneficial at this point to take another deep inhale and exhale here. When you’re finished, return your breath back to a natural cadence and rhythm.
    5. You may notice the quality of the sound in the room that you’re in. Maybe there are some ambient noises that are coming from inside of wherever you are, whatever building you’re in. Or maybe there are sounds that are coming from outside. Please feel free to make these a part of your practice.
    6. Begin to draw your awareness to the bottoms of your feet, wherever they are landing on the earth. What do you notice? Does the right foot or the left foot feel slightly heavier than the other? As you notice the difference between the right and the left foot, perhaps you might also become aware of other micro-adjustments inside of your body.
    7. You may notice that the mind continues to produce thoughts, and that’s OK. The point of a meditation practice is not necessarily to stop thinking the thoughts that you are thinking, but rather to just be aware of the thoughts as they flow through the body and the mind. As you draw your awareness to your thoughts, you can also bring your awareness to the rhythm of your breath as it flows in and out of your body.
    8. I would like to invite you to bring your attention to the muscles of the belly and notice if they’ve been drawn in a little bit tightly towards the spine. Is it possible to invite a sense of relaxation, and even vulnerability, to the muscles of the belly by allowing them to be soft? Don’t worry, no one is watching. How does it feel when you invite a sense of softness and relaxation to the belly? How does the rest of the body respond?
    9. While your attention is here, you might begin to imagine a person, place, animal, or object that is deeply familiar to you. Perhaps this animal, person, place, or object reminds you of what it feels like to be home. Can you bring them into the room with you right now?
    10. Notice if that invitation has an impact on your breath, as it rises and falls from your chest. You might even feel a bit more safe in the space of this practice as you invite the image of what reminds you of being home, of being held.
    11. What is familiar to you, deeply familiar, about this person, animal, place, or object, that makes you feel as though you really know them? What is the feeling of knowing? What is the feeling of familiarity, and how does it land inside of the body? The invitation is to bring your attention back to the breath anytime that you notice yourself getting caught up in the story.
    12. Now, bring to mind an image of something that reminds you of what it means to be strong and resilient. Maybe there’s someone who you really look up to, or a place you’ve been that made you feel truly strong and resilient when you were there. Can you bring into your mind’s awareness the embodied sensations of being strong and resilient? Does your body make slight changes and shifts as you recall how this feels?
    13. Now we’re going to do a little bit of experimenting. Hopefully this will be fun. There’s a term called “don’t know mind” that is sometimes used in meditation to invoke a sense of curiosity.
    14. What is it like to approach the world with a “don’t know mind?” You may find that this is a bit of a contrast to the feeling of familiarity that we began to explore in the beginning of this practice. The feeling of familiarity is the feeling of, “Oh yes, I know. I know this person. I know this place. I know this animal or this object. They are deeply familiar to me.” Perhaps the way we view things, which are seemingly familiar to us, can begin to shift and change ever so slightly when we apply the pure curiosity of “don’t know mind.” How does that land in the body? This exploration of not knowing, of not being quite certain?
    15. At this point in your practice, you may notice if there are places in the body that begin to contract when we explore the feeling of “don’t know mind,” and that’s OK. This is the body’s intelligence. Can we unite this exploration of “don’t know mind” with those same sensations of strength and resilience, so that we know that no matter what, when we encounter moments of uncertainty and not-knowing that we have all the strength and resilience inside of our body to meet with that moment? What does it feel like to meet strength and resilience with not-knowing? Can we be truly curious about what arises in our awareness with this practice? Let’s take just a few moments in silence together now and explore the way that this feels.
    16. When you’re ready please bring your entire body into your mind’s eye and notice the difference between the way the body feels now and the way the body felt when you first entered into this space of practice. Take the time to notice the way the feet feel slightly different in the way they connect to the earth.
    17. Let’s all take one more deep breath in here.
    18. When you’re ready, at your own pace and rhythm, please begin to, ever so slowly and gently, open up the eyes, without staring at anything in particular. Allow color and texture to flood back into your mind’s awareness.
       
    19. From here we can begin the process of reorienting to the room that we’re in. Gently begin to turn and rotate the head and the neck, and take in the colors and textures of the space you are in. Notice if there’s anything new or different or alive in the space. What has changed since you started this practice?



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  • America’s Doctor Shortage Isn’t a Training Problem — It’s a Retention Problem. RM GME Is Driving Change.

    America’s Doctor Shortage Isn’t a Training Problem — It’s a Retention Problem. RM GME Is Driving Change.

    For years, the national conversation around America’s physician shortage has focused on expansion. More medical school seats. More residency slots. A larger training pipeline. Yet increasing volume alone has not translated into equitable access to care.

    The deeper issue may not be how many physicians the country trains, but where they ultimately choose to practice and whether they remain there.

    The Association of American Medical Colleges projects a shortage of up to 86,000 physicians by 2036. As of September 2024, nearly two-thirds of primary care Health Professional Shortage Areas were concentrated in rural communities. The challenge is not only supply. It is distribution and retention.

    Without structural intervention, expanding training capacity risks reinforcing existing geographic imbalances.

    Residents Medical Center of Graduate Medical Excellence, known as RM GME, was built around that premise.

    Reframing Workforce Strategy

    RM GME develops and sponsors graduate medical education programs in partnership with hospitals and healthcare systems, with a strategic focus on rural and safety-net institutions. In 2024, the organization achieved accreditation as an ACGME sponsoring institution, allowing it to oversee residency programs under its own institutional framework.

    “We recently became an ACGME-accredited sponsoring institution. Our first independently sponsored residency program launches in California, and our intention is to replicate that model in underserved markets nationwide — Dr. Michael Everest, founder of RM GME.

    The organization positions itself not as a placement intermediary, but as a graduate medical education infrastructure model designed to align training with long-term community workforce needs.

    The Overlooked Variable: Residency Churn

    A persistent but under-addressed dynamic in healthcare workforce policy is residency churn. Physicians frequently train in underserved environments, only to relocate to larger metropolitan systems after graduation. Hospitals that invested in their development face renewed shortages. Communities lose continuity of care.

    Research published in Health Affairs and the Journal of Rural Health has consistently shown that physicians are more likely to practice in the type of community where they complete their residency. Training location influences practice location. Yet many residency programs remain concentrated in already saturated urban centers.

    “Workforce stability begins during training. If we want physicians to practice in underserved communities long term, we have to build programs that are rooted in those communities from the outset. — Dr. Everest”

    RM GME-supported programs emphasize continuity through a guiding principle of post-training community engagement. Residents are encouraged to continue practicing in the same region for a period of at least three years following graduation, reflecting the program’s long-term community investment philosophy.

    “This is not about coercion or compliance. It reflects institutional values and strategic intent. When a community invests in training physicians, the goal is lasting impact. — Dr. Everest”

    Rather than relying on contractual retention mechanisms, the model focuses on designing programs where long-term practice aligns naturally with professional growth and community integration.

    Infrastructure That Supports Sustainability

    Retention is not secured by philosophy alone. Physicians training in rural and safety-net settings often operate with fewer academic resources than their counterparts in large academic medical centers. To address this gap, RM GME integrates AI-supported educational tools that provide adaptive knowledge assessment, conversational academic support, and personalized exam preparation.

    For residents balancing demanding clinical schedules, structured academic reinforcement can influence confidence, performance, and long-term professional satisfaction. In RM GME’s framework, educational infrastructure is part of the workforce strategy.

    If physicians feel supported during training, the likelihood of sustained engagement increases.

    A Model That Tests a Larger Hypothesis

    Loan forgiveness initiatives and financial incentives have attempted to address geographic disparities for decades. While they have produced incremental improvements, rural shortages persist.

    RM GME’s approach tests a different hypothesis. Durable workforce reform may depend on embedding graduate medical education directly within underserved communities and aligning institutional design with continuity from the beginning.

    “Our focus is long-term workforce alignment. Training physicians is essential. Ensuring they remain where they are most needed is what ultimately determines impact. — Dr. Everest”

    If the physician shortage is fundamentally a distribution crisis, the future of workforce reform may depend less on expanding seats and more on rethinking where those seats are placed.

    As RM GME scales its ACGME-accredited sponsorship model, its community-rooted approach will serve as a case study in whether structural GME design can influence where America’s physicians choose to build their careers.

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  • Vaccines for Health Care Workers

    Vaccines for Health Care Workers

    It’s important for health care workers to stay on top of their vaccines. When you work directly with patients or handle body fluids, you’re more likely to get — and spread — serious diseases.

    If you’re a doctor, nurse, pharmacist, lab technician, or other health care worker, protect yourself and your patients by getting vaccinated.

    Which vaccines are recommended for health care workers?

    You need to be up to date on routine vaccines recommended for your age, like the chickenpox vaccine. You also need to get a flu shot every year — and you may need additional vaccines, like the hepatitis B vaccine.

    To learn more:

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  • Lumbar Pain Relief with Core Stabilization Exercises for Back Pain Prevention

    Lumbar Pain Relief with Core Stabilization Exercises for Back Pain Prevention

    Chronic lower back pain can quietly limit work, movement, and sleep, so many people look to safe exercise and posture changes for lasting lumbar pain relief. When the spine is supported by strong, coordinated muscles and neutral alignment, daily stress places less strain on the lower back, making core stabilization and back pain prevention essential goals.

    What Causes Chronic Lower Back Pain and Poor Posture?

    Chronic lower back pain usually develops over time from habits, not just one injury. Long hours of sitting, limited activity, and muscle imbalances weaken the support around the spine and encourage slouched posture.

    As the head and shoulders drift forward, the lumbar spine must work harder to stay upright, increasing stress on joints, discs, and soft tissues. Sedentary work, excess weight, and low fitness all raise the risk of ongoing discomfort and stiffness.

    How Does Posture Affect Lumbar Pain?

    For lumbar pain relief, “good” posture means a neutral spine, not a perfectly straight one. In neutral, the ears align roughly over the shoulders, shoulders over hips, and the lower back keeps a gentle curve.

    In sitting, feet are flat, hips and knees are near a right angle, and the pelvis is slightly tilted so the low back is neither rounded nor overly arched. In standing, weight is shared evenly through both feet. This alignment spreads load across the spine and muscles instead of overloading any one area.

    Correcting posture alone rarely erases chronic pain, but it can reduce mechanical stress on the lumbar spine.

    When combined with strengthening and mobility exercises, posture work teaches the body how to support the back during real-life tasks. Learning to hinge from the hips, keep a neutral spine in daily bending, and lightly brace the core can ease symptoms and support back pain prevention.

    Key Exercises for Lumbar Pain Relief and Core Stabilization

    Strengthening for chronic lower back pain focuses on controlled, low-load exercises that build endurance in the core and hips. Bird dog, bridges, and planks are widely recommended because they train the body to keep the spine stable while the arms and legs move.

    • Bird dog (on hands and knees, extending opposite arm and leg) improves balance and coordination across the back and abdominal muscles.
    • Glute bridges strengthen the hips and glutes, reducing strain on the lumbar spine during standing and walking.
    • Front and side plank variations build core stabilization by challenging the trunk to resist sagging, arching, or collapsing.

    Anti-extension and anti-rotation movements such as modified dead bug (lying on the back, slowly lowering opposite arm and leg) teach the trunk to resist unwanted motion. These exercises help the deep stabilizers around the spine, hips, and pelvis work together, creating a solid foundation that supports long-term back pain prevention.

    Simple Routine for Chronic Lower Back Pain

    A practical routine begins with a brief warm-up, such as pelvic tilts, gentle knee-to-chest movements, and small hip circles. This loosens stiff tissues and introduces light core engagement through relaxed, diaphragmatic breathing, according to Harvard Health.

    A basic core stabilization circuit might include:

    • Bird dog for slow, controlled repetitions.
    • Glute bridges, progressing to marching bridges as strength improves.
    • Modified front plank (on knees or elevated surface) for short, high-quality holds.
    • Side plank variations with bent knees to build lateral core strength.

    After strengthening, a short posture and mobility block reinforces alignment. Wall slides encourage the upper back and shoulders to stack over the pelvis.

    Cat–cow on hands and knees gently moves the spine through flexion and extension, building awareness of neutral alignment. Stretching the chest and hip flexors counters the rounded shoulders and tight hips that come from prolonged sitting.

    A cooldown with gentle hamstring, glute, and hip flexor stretches plus slow breathing helps muscles relax and may limit post-exercise soreness. This full sequence supports both immediate lumbar pain relief and long-term back pain prevention.

    How Often Should These Exercises Be Done?

    For most people, steady consistency is more effective than occasional hard workouts. Ten to twenty minutes of focused posture and core stabilization work on most days can gradually reduce stiffness and improve control around the lumbar spine, as per the Centers for Disease Control and Prevention.

    Over time, progress can come from longer holds, additional repetitions, or light resistance, while still protecting neutral alignment and avoiding pain.

    When to Seek Professional Help

    Home exercise is helpful, but some situations require medical evaluation. Red-flag signs include significant leg weakness, loss of sensation, changes in bowel or bladder control, or pain after major trauma.

    In these cases, prompt assessment is important. A physical therapist can also design an individualized program, refine technique, and adjust exercises as the person’s condition changes, making core stabilization and posture work safer and more effective.

    Long-Term Lumbar Pain Relief and Back Pain Prevention

    A consistent mix of posture practice, core stabilization, and gentle mobility offers a realistic path to lumbar pain relief without relying solely on rest or passive treatments.

    By gradually building strength and awareness around the spine, people can reduce flare-ups, move with more confidence, and turn everyday habits into powerful tools for back pain prevention.

    Frequently Asked Questions

    1. Can walking help with chronic lower back pain?

    Yes, regular walking at a comfortable pace can improve blood flow, reduce stiffness, and gently strengthen the muscles that support the spine, helping with long-term back pain prevention.

    2. Is it safe to do core exercises every day with lumbar pain?

    Light core stabilization work can usually be done daily if movements are pain-free, controlled, and low-load, but anyone with severe or worsening symptoms should get personalized guidance first.

    3. How long does it take to see lumbar pain relief from exercises?

    Many people notice small improvements in stiffness and comfort within a few weeks of consistent practice, while more lasting changes in strength and posture often take several months.

    4. Should someone avoid all bending and lifting with chronic lower back pain?

    Completely avoiding bending and lifting is rarely helpful; instead, learning to hinge from the hips, keep a neutral spine, and use the legs to lift is safer and supports long-term back pain prevention.



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  • Discovering What’s Alive for You Right Now

    Discovering What’s Alive for You Right Now

    Our sense of purpose isn’t a fixed point, it’s dynamic. In fact, considering what’s most alive for you right now helps you define your purpose.

    Although it’s helpful to have a clearly defined sense of purpose, I also see purpose as something that’s really dynamic.

    I invite you to consider what’s most alive for you in your life right now.

    Let me explain a little bit: In order to further support our journey toward living with meaning, purpose and resilience, it’s helpful for us to articulate a vision for our lives—in a statement.

    I’ve found it very helpful for me, over the past couple decades, to have a statement that I can really use as my North Star.

    Those statements change over time. In fact, they can change frequently, so the important thing is to attune to what is most alive for you and then, based on what’s most dynamic, derive this guiding statement, this sense of clarity for yourself. That statement can then be used to help us define our purpose.

    I lead an institute that focuses on bringing secular and science-based mindfulness and emotional intelligence tools to communities and organizations around the world. Mindfulness has been a part of my life for at least the past 30 years. It started as a personal practice and then more and more became part of my work.

    So, when I reflect on what’s alive for me, mindfulness is it. It’s a daily practice and something I treasure and truly enjoy. It also brings a great many benefits to my life.

    My North Star is the full integration of mindfulness in every domain of my life. So I aspire to be a mindful parent, a mindful spouse, a mindful colleague, a mindful friend. I say aspire because I’m human, as we all are, and there are times when I’m certainly not mindful, and that’s OK. I still keep this aspiration. I have this purpose that’s really defined—and I really want to call attention to the fact that that purpose also derives from my intention. 

    From Purpose to Intentions

    What are the values that you hold dear? What is the ideal or hoped-for life you want to be living? All of that comes to bear when I think about my purpose because the purpose doesn’t exist alone, independently of intention and meaning.  

    Meaning—your values, the things that are important to you, the things you aspire to—all inform your purpose. I would encourage you to consider how your values, the things that are meaningful to you, and the things you hope for in your best life could all come together in terms of your purpose.

    A Practice: What’s Alive For You Right Now?

    1. So if you would join me, and if you’re comfortable, close your eyes or simply direct your gaze downward and soften the visual field so that we can gather our attention. 
    2. Bring awareness to your body, where you find yourself seated or lying down or standing. Bring awareness to this felt experience of your own body and to the very quality of your awareness. How might you cultivate a quality of alertness, of brightness, and yet at the same time, easefulness? This is about being alert and yet relaxed at the same time. Allow your awareness to make contact with the felt sense of your own body, your posture, the places where your body makes contact with the surface of your chair, the floor. 
    3. Then begin directing the attention gently but firmly to the breath: the in breaths the out breaths, the full cycle of the breath of air as it moves in and out of your body. 
    4. I invite you now to consider what’s most alive for you in this moment. Where is your attention? What are you noticing most prominently? What do you feel? Take note of whatever is arising. Name it. Is this a familiar feeling, what is most alive for you now? And what has been alive for you over this period of time? What has had your attention? What questions have you been asking? What have you been wondering about? What has been returning frequently? And what is alive now? These can be things that are both very positive and encouraging. They can also be very challenging things. Without judgment, simply notice what is alive. What has been alive for you in your experience?
    5. Consider one other very important thing: Whatever has been arising for you in your life and in this moment hasn’t happened in isolation. There are causes and conditions and people who have all contributed to this thing that is very alive for you. So I invite you to consider what support you need to nurture or to work with whatever it is that’s alive for you. What support do you need to work with this? We’re not alone. We’re never really alone in the sense that a whole set of causes and conditions allow us to live our lives each and every moment of each and every day. So in that sense, what causes and conditions or people do you need in terms of support, to work with what’s alive for you?
    6. As you relate to what is most alive for you, and as we close this meditation, let’s take a few last deep breaths. And, if you like, you’re welcome to write down anything that arose for you regarding what’s alive. What questions do you have? What support do you need?

    Write down the word or sentence that captures what’s most alive for you in this season of life—and consider how that dynamic energy informs and fuels your sense of purpose.



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  • AREDS2 Eye Vitamins and Lifestyle Changes for Macular Degeneration Prevention and AMD Prevention

    AREDS2 Eye Vitamins and Lifestyle Changes for Macular Degeneration Prevention and AMD Prevention

    Age-related macular degeneration (AMD) is a leading cause of central vision loss in older adults, and interest in Macular Degeneration Prevention continues to grow as people look for ways to protect sight with age.

    AMD damages the macula, the central part of the retina responsible for sharp vision, which gradually undermines overall retinal health. While there is no cure, research shows that targeted AREDS2 eye vitamins, combined with practical lifestyle changes, can slow disease progression in many people and help preserve central vision longer.

    Understanding AMD and Central Vision Loss

    AMD affects the macula, the small central area of the retina that allows reading, driving, face recognition, and other detailed tasks.

    As AMD progresses, central vision becomes blurred or distorted, while side vision often remains relatively intact, which can be confusing for those affected. Even mild changes in central vision can significantly impact daily activities and independence.

    There are two main forms of AMD: dry and wet. Dry AMD is more common and usually progresses slowly, involving gradual thinning and damage of macular tissue.

    Wet AMD occurs when abnormal blood vessels grow under the retina and leak fluid or blood, leading to rapid and often severe central vision loss if not treated promptly. Macular Degeneration Prevention focuses on slowing these processes and protecting retinal health over time.

    AREDS2: Key Eye Vitamins for Retinal Health

    The Age-Related Eye Disease Study 2 (AREDS2) evaluated whether specific vitamins and minerals could slow AMD progression. From this research came the AREDS2 formula, a combination of nutrients designed to support retinal health in people with certain stages of AMD.

    The typical AREDS2 formulation includes vitamin C, vitamin E, zinc, copper, lutein, and zeaxanthin. Lutein and zeaxanthin are carotenoids that naturally concentrate in the macula and help filter harmful blue light while combating oxidative stress.

    AREDS2 replaced beta-carotene used in earlier research with lutein and zeaxanthin, in part because they are more directly linked to macular pigment and are considered safer for certain individuals, according to the World Health Organization.

    It is important to note that an AREDS2 eye vitamin is different from a standard multivitamin and is specifically calibrated for AMD prevention in people already diagnosed with intermediate or certain advanced stages of the disease.

    How AREDS2 Helps in AMD Prevention

    AREDS2 supplements do not prevent AMD from developing in someone with completely healthy eyes. Instead, they help reduce the risk of progression from intermediate AMD to more advanced stages strongly associated with profound central vision loss.

    In clinical studies, people with intermediate AMD who took AREDS2 had a lower chance of progressing to advanced AMD compared with those who did not receive this specific combination.

    These eye vitamins do not reverse existing damage or cure AMD, but they can meaningfully slow worsening in many eligible patients. For this reason, AREDS2 is best viewed as one part of a broader AMD prevention and retinal health strategy.

    When combined with lifestyle changes and regular monitoring by an eye care professional, the overall approach can help preserve central vision for a longer period.

    Who Should Consider AREDS2 for Macular Degeneration Prevention?

    AREDS2 supplements are generally recommended for people with intermediate AMD in one or both eyes, or those with advanced AMD in one eye and earlier disease in the other. An eye care professional can determine this using a dilated eye exam and imaging tests to assess the macula and overall retinal health.

    For people without AMD or with only very early, minor changes, AREDS2 is not usually recommended. The high doses in the formula are not needed for the general population and have not been shown to prevent AMD from starting.

    For these individuals, AMD prevention focuses on lifestyle measures such as diet, smoking status, and cardiovascular health. Anyone considering AREDS2 should discuss it with a clinician to review potential benefits, risks, and interactions, as per the Centers for Disease Control and Prevention.

    Lifestyle Changes to Support AMD Prevention and Retinal Health

    Lifestyle factors are central to Macular Degeneration Prevention and complement any use of AREDS2. Smoking is one of the strongest modifiable risk factors; it increases the likelihood of developing AMD and speeds progression in those already diagnosed.

    Quitting smoking or avoiding tobacco significantly lowers oxidative stress and supports both vascular and retinal health.

    Diet is another cornerstone. An eating pattern similar to the Mediterranean diet, rich in dark leafy greens, colorful fruits and vegetables, whole grains, nuts, and healthy fats, appears beneficial for retinal health.

    Foods containing lutein and zeaxanthin, such as spinach and kale, support macular pigment, while fatty fish like salmon or sardines provide omega-3 fatty acids that help vascular function.

    Maintaining a healthy weight, managing blood pressure and cholesterol, and engaging in regular physical activity further support AMD prevention by improving circulation and reducing inflammation.

    Simple daily habits also help protect the macula. Wearing UV-blocking sunglasses and a wide-brimmed hat outdoors reduces light-related stress on the retina.

    Taking breaks from close work and screens can ease eye strain and encourage people to notice changes in central vision early and seek timely care. Regular comprehensive eye exams remain essential for monitoring retinal health and adjusting treatment plans as needed.

    Long-Term Vision Protection with AREDS2 and Healthy Habits

    Long-term protection against central vision loss depends on combining targeted supplements, lifestyle changes, and professional care. For those with intermediate AMD, AREDS2 eye vitamins can slow progression when used consistently under medical guidance.

    For the wider population, Macular Degeneration Prevention centers on not smoking, following an eye-healthy diet, staying active, and controlling blood pressure and cholesterol.

    By pairing these habits with regular eye examinations and early attention to visual changes, individuals can support retinal health and preserve central vision as they age.

    Frequently Asked Questions

    1. Can someone with AMD still drive safely?

    Many people with early or intermediate AMD can continue driving if their visual acuity and contrast sensitivity meet legal standards, but they should have regular eye exams and avoid night or high-glare driving when vision worsens.

    2. Is it safe to take AREDS2 with a regular multivitamin?

    Often it is safe, but because AREDS2 already contains high doses of certain nutrients, people should review all supplements and medications with a clinician to avoid excessive intake of specific vitamins or minerals.

    3. At what age should someone start getting checked for AMD?

    Routine comprehensive eye exams are generally recommended by age 40, with more frequent visits after age 60 or earlier if there is a family history of AMD, smoking, or other eye or cardiovascular risk factors.

    4. Can blue-light–blocking glasses prevent AMD?

    Blue-light–blocking lenses may reduce glare and improve comfort, but current evidence does not show they prevent AMD; overall retinal protection still relies more on lifestyle, eye exams, and, when indicated, AREDS2.



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  • About Meningococcal Disease | Meningococcal

    About Meningococcal Disease | Meningococcal

    What it is

    Meningococcal disease is a name for any infection caused by bacteria called Neisseria meningitidis.

    This illustration depicts a three-dimensional (3D) computer-generated image of a number of diplococcal, Gram-negative Neisseria meningitidis bacteria.

    This image of Neisseria meningitidis was computer generated.

    Types

    The two most common types of meningococcal infections are meningitis and bloodstream infections.

    With meningococcal meningitis, the bacteria infect the lining of the brain and spinal cord and cause swelling.

    With a meningococcal bloodstream infection, the bacteria enter the blood and damage the walls of the blood vessels. This causes bleeding in the skin and organs.

    Symptoms

    Symptoms are different for meningococcal meningitis and bloodstream infections. However, both are very serious and can be deadly.

    Risk factors

    Many factors affect someone’s risk for meningococcal disease, including age and certain medical conditions and medicines.

    Causes

    N. meningitidis are bacteria that can live in the back of the nose and throat. About 1 in 10 people have these bacteria in their throat and aren’t sick.

    Sometimes the bacteria move to other parts of the body and cause infection.

    Spread to others

    People spread meningococcal bacteria to others by sharing respiratory and throat secretions (saliva or spit).

    Generally, it takes close or lengthy contact to spread the bacteria.

    • Example of close contact: Kissing
    • Example of lengthy contact: Living together

    They aren’t as contagious as germs that cause the common cold or the flu.

    Prevention

    Three serogroups cause most meningococcal disease in the United States: B, C, and Y. Two vaccines provide protection: MenACWY helps protect against serogroups C and Y while MenB helps protect against serogroup B. Talk to a vaccine provider about what vaccines are best for you or your child.

    Getting vaccinated is the best way to protect yourself from meningococcal disease.

    Vaccination

    The best way to prevent meningococcal disease is to get vaccinated. CDC recommends meningococcal vaccination for

    • All preteens and teens
    • Children and adults at increased risk for meningococcal disease

    Talk with your doctor about getting vaccinated against meningococcal disease.

    Antibiotics

    Close contacts of someone with meningococcal disease should receive antibiotics to prevent them from getting sick. A healthcare provider or health department generally decides who should get preventive antibiotics.

    Re-infection

    Although rare, people can get meningococcal disease more than once. People who get meningococcal disease twice should get tested to see if they have an underlying immune deficiency (weakened immune system).

    Testing and diagnosis

    Meningococcal disease can be difficult to diagnose because the signs and symptoms are often similar to other illnesses.

    Healthcare providers who suspect meningococcal disease will collect samples of blood or cerebrospinal fluid (fluid near the spinal cord). They then send the samples to a lab for testing.

    Illustration showing a doctor performing a spinal tap on a patient.

    A doctor collects a sample of fluid from a spinal tap.

    If bacteria are in the samples, laboratory workers can culture (grow) and test them. This helps healthcare providers know what’s causing the infection and which antibiotic will work best.

    Other tests can sometimes detect and identify the bacteria if the cultures don’t.

    Treatment and recovery

    Healthcare providers treat meningococcal disease with antibiotics. A patient will get antibiotics right away if a healthcare provider thinks they have meningococcal disease. Antibiotics help reduce the risk of dying.

    Depending on how serious the infection is, people with meningococcal disease may need other treatments, including:

    • Breathing support
    • Medications to treat low blood pressure
    • Surgery to remove dead tissue
    • Wound care for parts of the body with damaged skin

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