Dr. Joseph Mercola - Take Control of Your Health

Fewer than 1 in 4 preschoolers get enough daily movement, which affects how their bodies, brains, and confidence develop during the most important growth window of their lives
Structured environments, like childcare settings, naturally increase activity through routines and transitions, while unstructured home days often lead to long stretches of sitting that weaken healthy habits
The KID-FIT trial is testing whether a playful, school-based movement curriculum strengthens fitness, motor skills, and long-term activity patterns in young children
The reinstated Presidential Fitness Test reflects a renewed national push toward measurable standards and highlights the value of helping children face challenges, identify strengths, and build resilience
Parents can reverse inactivity by creating simple, predictable movement routines at home, turning fitness into a family experience, and using playful challenges to boost motivation and self-efficacy

A 2022 meta-analysis of 37 randomized trials found that berberine lowered glycated hemoglobin by 0.63% and fasting glucose by 0.82 mmol/L, with consistent results across diverse patient groups
Earlier researchers also highlighted how berberine lowers blood sugar and harmful blood fats while also reducing liver fat and markers linked to kidney damage
Berberine limits fat cell development and dampens inflammation as well, effects that may support weight control and improved insulin sensitivity
In a 13‑week randomized study, researchers showed that berberine's blood sugar-lowering abilities are on par with the effects of the diabetes drug metformin
Clinical studies support taking 500 mg of berberine with meals up to three times daily, starting with lower doses and increasing gradually; however, there are safety precautions to keep in mind

Sleeping fewer than seven hours per night is strongly linked to a shorter lifespan, even when factors like diet, exercise, income, and access to health care are taken into account
Large-scale U.S. data shows sleep loss predicts reduced life expectancy more reliably than many habits people focus on daily, including physical inactivity and obesity
Chronic short sleep keeps your heart, immune system, and brain under constant strain, preventing the nightly repair work your body relies on to stay resilient over time
Sleep pressure builds when your cells fail to produce energy efficiently, leading to toxic byproducts that force your brain into deeper fatigue and stronger sleep demand
Improving sleep is one of the most practical and controllable ways to support long-term health, because nightly sleep habits respond directly to changes in light exposure, environment, and daily timing

Not all plant-based foods support heart health — ultraprocessed items may actually increase cardiovascular risk despite their "vegan" label
A large French cohort study of over 63,000 adults found an approximately 40% reduction in cardiovascular disease risk when participants ate minimally processed, nutrient-rich plant foods
There was also a 38% increase in overall cardiovascular disease risk when diets were dominated by ultraprocessed, low-quality plant-based foods, even if they appeared "healthy"
Key red flags include: high sodium in vegan meats and deli slices, seed oils that damage mitochondrial function, refined starches/sugars, and gut-disrupting additives like methylcellulose and gums
The most protective plant-based diets are built from whole foods with minimal processing, like legumes, vegetables, fruits, and whole grains

A study of over 10,800 Australians age 70 and older found that people who always listened to music had a 39% lower risk of dementia, while those who often played an instrument had about a 35% lower risk
Those who engaged in both listening and playing music had a 33% lower risk of dementia and a 22% lower risk of cognitive impairment
Music activates multiple brain regions at once, including those tied to memory, movement, and emotion, making it especially useful for supporting recovery and preserving connections in dementia care
Enjoying music at an appropriate volume encourages regular listening, helping you incorporate joyful routines into your daily life
Joining a choir or playing an instrument also builds focus, coordination, and social connection. These factors may help keep your brain strong as you age