Health problems

Common health problems and what the published research says helps, from blood pressure to sleep, with every finding graded by the strength of the evidence.

Heart & Circulation

• High blood pressure — Blood pressure that stays above healthy levels and strains the heart and blood vessels. 37 findings, best grade A (Strong)
• High cholesterol — Too much LDL cholesterol or other blood fats, which can clog arteries over time. 27 findings, best grade B (Moderate)
• Heart disease and stroke — Damage to the heart or the blood supply to the brain, such as heart attacks and strokes. 37 findings, best grade B (Moderate)

Blood Sugar & Metabolism

• High blood sugar and type 2 diabetes — Blood sugar that runs too high because the body no longer handles insulin well. 46 findings, best grade A (Strong)

Weight

• Excess weight — Carrying more body fat than is healthy, which raises the risk of many other conditions. 21 findings, best grade B (Moderate)

Brain & Cognition

• Memory loss and dementia — Declining memory and thinking, from mild forgetfulness to Alzheimer's or dementia. 28 findings, best grade B (Moderate)
• Poor focus — Trouble concentrating, staying on task or keeping your mind sharp through the day. 6 findings, best grade B (Moderate)
• Migraine — Recurring, often severe headaches that can come with nausea and sensitivity to light. 7 findings, best grade C (Limited)

Mood & Mental Health

• Depression — Persistent low mood and loss of interest that affects daily life. 27 findings, best grade B (Moderate)
• Anxiety — Ongoing worry, nervousness or panic that is hard to switch off. 26 findings, best grade B (Moderate)
• Stress and burnout — Feeling overwhelmed and worn out by prolonged pressure, at work or at home. 16 findings, best grade B (Moderate)

Sleep

• Poor sleep and insomnia — Trouble falling asleep, staying asleep or waking up rested. 37 findings, best grade B (Moderate)

Gut & Digestion

• Digestive problems and IBS — Bloating, pain, constipation or diarrhoea, including irritable bowel syndrome. 25 findings, best grade A (Strong)

Immunity

• Colds and infections — Catching colds, flu and other common infections, and how long they last. 19 findings, best grade A (Strong)

Bones & Joints

• Joint pain and arthritis — Aching, stiff or swollen joints, most often from osteoarthritis or rheumatoid arthritis. 13 findings, best grade B (Moderate)
• Back pain — Pain in the lower or upper back that can come and go or last for months. 12 findings, best grade B (Moderate)
• Bone loss — Bones becoming thinner and weaker with age, raising the risk of fractures. 13 findings, best grade B (Moderate)
• Falls — Losing balance and falling, a major cause of injury in older adults. 14 findings, best grade B (Moderate)

Muscle & Performance

• Muscle loss — Gradual loss of muscle and strength, especially with age or illness. 12 findings, best grade A (Strong)
• Exercise recovery and soreness — Muscle soreness and tiredness after training, and how quickly you bounce back. 12 findings, best grade B (Moderate)

Cancer

• Cancer risk — The chance of developing cancer, and what in daily life may raise or lower it. 10 findings, best grade B (Moderate)