YO1 WELLNESS HEALTH GUIDE: PAGE 2

A 2026 review of the trials concluded magnesium is not supported as a routine insomnia treatment. Here is what it does, and what works instead.

Pumpkin seeds carry twenty times the magnesium of a banana. Here is the full table, what you actually need a day, and when a supplement helps.

The Mediterranean diet cuts heart attacks but lowers LDL by only about 6 mg/dL. Here is the evidence, and the diet that lowers it five times more.

Riboflavin and magnesium are recommended for migraine prevention; butterbur works and risks your liver. Here is what helps and how to tell them apart.

Fluid matters more than food, and chicken soup has real laboratory support. Here is what to eat with a cold or fever, and what the supplements do.

Mindfulness has good evidence as an eight-week program and thinner evidence as an app. Here is what it is, what works, and when to avoid it.

Collagen has modest evidence for skin, mixed for joints and almost none for gut health. Here is the claim-by-claim picture and what works better.

Most sciatica resolves on its own, and structured exercise matched simple advice in a trial. Here is what helps, plus the red flag to act on today.

Eight glasses has no research behind it. Here is what modern measurement shows, how to tell if you are drinking enough, and who needs more water.

Past 1.6 g per kg a day, extra protein adds nothing to muscle gains. Here are the three numbers that matter and how to hit them on a veg diet.

The BRAT diet is out and probiotics did not work. Here is what to eat with a stomach bug, how to rehydrate properly, and when you should get help.

You are measurably stronger in the evening, and the rule about evening exercise ruining sleep is wrong. What the research says about workout timing.

Heat adaptation takes two weeks, heat breaks sleep first, and the hydration advice targets the wrong risk. Summer wellness tips that actually matter.

Stretching barely helps and massage tops the evidence. Here is what genuinely speeds recovery after a long run, hour by hour and day by day.

Sleep hygiene is the one approach the clinical guideline advises against using alone. Here are the two behavioral methods that genuinely work.

Saw palmetto does not work and vitamin E raised cancer risk in the largest trial. Here is what genuinely supports prostate health, by the evidence.

Canned pumpkin beats fresh on vitamin A and fiber, and the flesh is a different food from the seeds. Here are the numbers and how to cook it.

Caffeine treats headaches and causes them. Here is what the evidence shows about the painkiller effect, withdrawal headaches and the overuse trap.

Guava beats oranges on vitamin C by four times, and frozen often beats fresh in winter. Here is what is in season and what it actually does.

Alcohol and refined carbs drive triglycerides hardest, and above 443 mg/dL the pancreatitis risk outruns the heart risk. Here is what works.