Staying hydrated is essential, but how much water do you really need each day? While the general goal is around 100 ounces for men and 73 ounces for women, your actual needs depend on factors like activity, weather and metabolism. Water isnât just about quenching thirstâit supports blood flow, glowing skin and even your teeth. Learn more in the Cleveland Clinic Diet App, located in the app store today!5d
Does slow running have a place in your run routine? đââď¸
A cardiologist (and a runner) explains how the idea of slowing your pace can prevent injuries, help you log more run miles and train your body for all the stress that comes with running: https://t.co/59Q7kSUsxmpic.twitter.com/n7a04aTE76
We all want to protect our kids whether it be from falls, bumps and bruises â or avoidable infections and diseases. To help your child avoid illness, itâs important to encourage good habits and take steps to boost their immune system from an early age.
âMost of what makes a childâs immune system strong is common sense,â says pediatrician Adriane Lioudis, MD. If you keep these five tips in mind, youâll stack the deck in your childâs favor for a healthier life.
1. For newborns, consider breastfeeding
While itâs a very personal decision (that isnât always possible), if you are able to exclusively breastfeed your child for at least six months, it may have benefits. Some research shows that breastfeeding your child might possibly reduce allergies, Dr. Lioudis says.
2. Promote regular hand washing
Eighty percent of infections are spread by touch. Teach your little one to take the time to wash their hands after sneezing, coughing and going to the bathroom. Washing hands with warm water and soap for at least 20 seconds can remove bacteria and viruses and can reduce the chance of lung infections by up to 45%.
âGet the flu shot for your child yearly, as well,â Dr. Lioudis says. This is particularly important for children with asthma and other chronic health conditions.
Also, if your family will be traveling internationally, itâs important to seek advice from your childâs healthcare provider about any needed vaccinations.
4. Make sleep a priority
To maximize immunity, children must get enough sleep.
Babies between 0 and 3 months need 14 to 17 hours of sleep. Those between 4 and 12 months need 12 to 16 hours of sleep.
Children between the ages of 1 and 2 need between 11 and 14 hours.
Kids between the ages of 3 and 5 should get from10 to 13 hours.
Children ages 6 to 12 should get between 9 and 12 hours.
Teens between the ages of 13 to 18 need 8 to 10 hours.
Not getting enough sleep limits the bodyâs ability to produce proteins called cytokines that help fight infection and reduce inflammation.
5. Encourage a healthy diet
A healthy diet is also important for your childâs immune system.
Dr. Lioudis recommends encouraging your child to âeat the rainbowâ when it comes to fruits and vegetables. A good selection of whole grains should be part of their diet as well. Keep processed foods to a minimum. Proper food choices can help ensure that your child gets enough vitamins â such as vitamin A and E. These vitamins are needed to maintain good health and a strong immune system.
You canât avoid all illness, but some kids need extra protection
âEven if you follow these tips, your child might still get between seven and 11 colds each year,â says Dr. Lioudis. She adds that you can expect each one to last up to two weeks.
Also, keep in mind that some things billed as common âremediesâ arenât effective in boosting immunity. For example, thereâs no definitive proof that large amounts of vitamin C or echinacea help prevent colds or shorten them, she says.
However, if your child has a compromised immune system, work closely with your pediatrician to find ways to improve his or her immunity. Each child needs a personalized approach because their individual immune system varies, Dr. Lioudis says.
âThereâs generally a different protocol with immunocompromised children. There are some vaccines we have to add in on top of what most children have, but itâs something that we must determine on a case-by-case basis.
Healthcare providers across the country are bracing for another season of treating respiratory viruses like the flu, respiratory syncytial virus (RSV) and COVID-19.
And while the flu might not seem like something to worry about, itâs a virus we should all be prepared for. So, you may be wondering, Should I get a flu shot?
âInfluenza is a very serious disease, and during a normal flu season, around 40,000 or more people die from it,â says infectious disease specialist Kristin Englund, MD. âSo, with any preventable disease, we should do everything we can to protect ourselves.â
Getting your flu vaccine is vital to not just keeping you and your family healthy, but also relieving our over-burdened healthcare system.
To learn more about the importance of getting the flu vaccine, we talked to Dr. Englund, along with infectious disease clinical pharmacist Kaitlyn Rivard, PharmD.
Why the vaccine matters
First of all, Dr. Englund notes that itâs just good practice to get a flu shot every year. She adds that the vaccineâs prevention-geared properties are key.
âWhen people get influenza or get the flu, itâs not only just the symptoms that they have, like a cough, fever and an infection in the lungs,â she says. âIt taxes the body and really puts a lot of stress on all of the other systems.â
That can cause some serious complications, she continues. âYou can have a heart attack or even a stroke as a side effect from having influenza. So, we want to make sure that weâre keeping everybody healthy from all of these complications.â
Dr. Englund says that a flu shot is especially important this year because other respiratory viruses like COVID-19 and RSV will be circulating.
âWeâre going to have influenza, RSV and COVID-19 coexisting and thereâs a lot of overlap between the symptoms,â she states. âWe also anticipate that there will be some people who have co-infections, which could be difficult.â
When to get the flu vaccine
We bet youâre now wondering: So, when should I get a flu shot?
Dr. Englund and Dr. Rivard advise getting a flu vaccine as soon as it becomes available. Many healthcare providers, including the Cleveland Clinic, begin offering the flu vaccine at the beginning of September.
And in case you were wondering, the flu vaccine doesnât interfere with the COVID-19 vaccine or the RSV vaccine.
âAll available COVID-19 and RSV vaccines can be given at the same time as the flu vaccine,â clarifies Dr. Rivard. âIf someone is coming in for their flu shot and theyâre eligible for a COVID-19 vaccine or RSV vaccine but havenât received it yet, we can offer that. In fact, both the CDC [U.S. Centers for Disease Control and Prevention] and the Advisory Committee on Immunization Practices recommend co-administering almost any two vaccines together.â
She adds that there are very few instances in which certain vaccines canât be administered at the same time, noting that children often receive multiple vaccines during one visit to their pediatrician.
And thereâs no concern about overloading our immune systems with multiple vaccines.
âWeâre exposed to things that stimulate our immune system all the time,â Dr. Englund says. âOur immune system is constantly responding to various exposures even if you donât realize it.â
Why itâs important to get a flu shot every year
One reason itâs so important to get your annual flu shot is this: Protecting yourself is a lot easier than treating the flu.
âThere are some treatments available for the flu that are evolving,â Dr. Englund says. âBut to avoid the disease altogether or to only have a mild case because youâve been vaccinated is much better than trying to treat it. Prevention is best.â
And that goes equally for kids â itâs also crucial to get them vaccinated for the flu.
âItâs important for children to get the flu vaccine, too, because the circulation of flu in children, if nothing else, puts adults at risk, too,â emphasizes Dr. Englund.
âInfluenza is a serious disease and itâs unpredictable, and otherwise healthy children are unfortunately hospitalized and die every year because of it. So, even for normal, healthy children, itâs really important to get vaccinated every year.â
We all want to protect our kids whether it be from falls, bumps and bruises â or avoidable infections and diseases. To help your child avoid illness, itâs important to encourage good habits and take steps to boost their immune system from an early age.
âMost of what makes a childâs immune system strong is common sense,â says pediatrician Adriane Lioudis, MD. If you keep these five tips in mind, youâll stack the deck in your childâs favor for a healthier life.
1. For newborns, consider breastfeeding
While itâs a very personal decision (that isnât always possible), if you are able to exclusively breastfeed your child for at least six months, it may have benefits. Some research shows that breastfeeding your child might possibly reduce allergies, Dr. Lioudis says.
2. Promote regular hand washing
Eighty percent of infections are spread by touch. Teach your little one to take the time to wash their hands after sneezing, coughing and going to the bathroom. Washing hands with warm water and soap for at least 20 seconds can remove bacteria and viruses and can reduce the chance of lung infections by up to 45%.
âGet the flu shot for your child yearly, as well,â Dr. Lioudis says. This is particularly important for children with asthma and other chronic health conditions.
Also, if your family will be traveling internationally, itâs important to seek advice from your childâs healthcare provider about any needed vaccinations.
4. Make sleep a priority
To maximize immunity, children must get enough sleep.
Babies between 0 and 3 months need 14 to 17 hours of sleep. Those between 4 and 12 months need 12 to 16 hours of sleep.
Children between the ages of 1 and 2 need between 11 and 14 hours.
Kids between the ages of 3 and 5 should get from10 to 13 hours.
Children ages 6 to 12 should get between 9 and 12 hours.
Teens between the ages of 13 to 18 need 8 to 10 hours.
Not getting enough sleep limits the bodyâs ability to produce proteins called cytokines that help fight infection and reduce inflammation.
5. Encourage a healthy diet
A healthy diet is also important for your childâs immune system.
Dr. Lioudis recommends encouraging your child to âeat the rainbowâ when it comes to fruits and vegetables. A good selection of whole grains should be part of their diet as well. Keep processed foods to a minimum. Proper food choices can help ensure that your child gets enough vitamins â such as vitamin A and E. These vitamins are needed to maintain good health and a strong immune system.
You canât avoid all illness, but some kids need extra protection
âEven if you follow these tips, your child might still get between seven and 11 colds each year,â says Dr. Lioudis. She adds that you can expect each one to last up to two weeks.
Also, keep in mind that some things billed as common âremediesâ arenât effective in boosting immunity. For example, thereâs no definitive proof that large amounts of vitamin C or echinacea help prevent colds or shorten them, she says.
However, if your child has a compromised immune system, work closely with your pediatrician to find ways to improve his or her immunity. Each child needs a personalized approach because their individual immune system varies, Dr. Lioudis says.
âThereâs generally a different protocol with immunocompromised children. There are some vaccines we have to add in on top of what most children have, but itâs something that we must determine on a case-by-case basis.
Why not try your hand at making homemade tomato sauce? The freshness of the tomatoes and the smokiness of the roasted vegetables make this a great topping for spaghetti. If you donât have your own garden, use canned Roma tomatoes for a tasty dish that includes roasted mushrooms, broccoli and peppers.
Ingredients
Tomato sauce
Olive oil cooking spray 2 garlic cloves, minced 1 small carrot, minced 1 shallot, minced 4 cups peeled, seeded, and diced ripe tomatoes or one 28-ounce can no-salt-added diced tomatoes, drained 1/4 cup dry red wine 1 1/2 tablespoons balsamic vinegar 1/4 teaspoon crushed red pepper flakes, optional 1/4 cup chopped fresh basil
Pasta
1/2 pound whole wheat spaghetti 3/4 pound broccoli florets and stalks, peeled and cut into bite-size pieces 2 portobello mushrooms, halved and thinly sliced 1 red, yellow or orange bell pepper, seeded and coarsely chopped 1 1/2 tablespoons extra-virgin olive oil 1 1/2 tablespoons balsamic vinegar Freshly grated pepper 2 tablespoons freshly grated Parmesan cheese
Directions
Preheat oven to 400° F. Line a rimmed baking sheet with aluminum foil.
To make the sauce, coat a large pot with cooking spray and saute the garlic, carrot and shallot over low heat until they begin to wilt, about 5 minutes. Stir in the tomatoes, wine, vinegar and red pepper flakes (if using). Cover and simmer slowly for 30 minutes.
Stir in the basil and simmer for 10 minutes more. (To make a smoother sauce, cool and process in batches in either a blender or food processor.) Set aside.
Place the broccoli, mushrooms and bell pepper on the prepared pan. Toss with oil and vinegar. Roast about 10 minutes until crisp or done to your taste. Sprinkle with pepper.
Cook the pasta according to package directions. Drain.
In a large serving bowl, toss the pasta with 2 cups tomato sauce. Top with the roasted vegetables and sprinkle with Parmesan cheese.
Nutrition information (per serving)
Makes 4 servings
Calories: 363 Total fat: 4 g Protein: 15 g Carbohydrate: 71 g Dietary fiber: 4 g Cholesterol: 0 mg Sodium: 100 mg Potassium: 93 mg
Muscles in your body are a use-or-lose proposition. You need to use them to keep them strong!
You may not realize it, but we all start losing 1 percent of muscle mass each year after age 30. Thatâs why your diet in later years should not look the same as it did when you were younger, says endocrinologist Susan Williams, MD.
Skipping breakfast, eating fast food and being inactive in your 20s and early 30s might not hurt your health in the short term. However, poor nutrition and lifestyle habits take their toll over time.
People who embrace good habits early on really get ahead of the game, Dr. Williams says. But itâs never too late to start eating better and taking better care of your body.
Whether youâre 30 or 50, Dr. Williams offers three important tips to get started in eating right when you are thinking about your long-term health.
A roller coaster of weight gain and loss can change your body composition and leave you with more fat mass and less lean muscle mass.
2. Eat three balanced meals a day
You also want to limit your snacks in between. The word âbalancedâ is especially important because eating a wide variety of foods will help you prevent nutritional deficiencies.
Dr. Williams suggests this simple shopping list:
Lean proteins. Choose chicken, white fish, oily fish like salmon, eggs, tuna fish and red meat (less frequently than other protein).
Whole grains. This includes multigrain breads, and long-cooking rice or oats.
Veggies. Go for fresh or fresh frozen. Choose whatâs in season and enjoy a variety to get the vitamins and minerals your body needs.
Fruit. Fresh fruit is best, followed by frozen. Canned fruit can be OK, but choose options in light syrup or water. Check the label and avoid added sugar.
Dairy. Choose milk, yogurts, cheeses and cottage cheese that are low-fat or fat-free.
Steer clear of cookies, cakes, pies, ice creams, juices and rich desserts. If that sounds like no fun, Dr. Williams advises treating these foods as treats. Save them for dining out or special occasions, but donât make them part of your daily diet.
Eating protein and being physically active are equal partners in the quest for maximum health, Dr. Williams says. Muscles are made of protein, but simply eating protein is not enough to save them.
âMuscles in your body are a use-or-lose proposition,â she says. âYou need to use them to keep them strong.â
Canât carve out time for the gym? Try this daily routine:
After dinner, spend 10 minutes with stretch bands or light weights.
Even a half hour of physical activity can make a world of difference, especially if you make it a habit in your 30s. âDonât let your weight creep up while your muscle mass creeps down over your 30s and 40s,â Dr. Williams says. The longer you wait, the harder it will be to get started â and the more muscle you will have already lost.
Some have called bananas ânatureâs perfect snack,â and itâs easy to see why. The curvy yellow fruits come conveniently packaged, travel well in a lunch bag or purse and are incredibly versatile. They make a great smoothie mixer or a tasty topper on cereal or oatmeal and even have their very own category of (delicious!) muffins and bread.
Are bananas healthy?
âAbsolutely,â says registered dietitian Elyse Homan, RD, LD. âTheyâre full of nutrients and easy on the gut. Very few people have problems digesting bananas.â
So, what are you eating when you peel and enjoy? A medium-sized ripe banana contains:
105 calories.
1 gram of protein.
28 grams of carbohydrates.
15 grams of (natural) sugar.
3 grams of fiber.
Less than 1 gram of fat.
Health benefits of eating bananas
From vitamins to minerals to fiber, bananas are good for you, with lots of nutrition to offer. Plus, theyâre easy to digest, reiterates Homan. Hereâs a breakdown of bananaâs most notable nutritional benefits:
1. Fiber for improved digestion and disease prevention
With 3 grams (g) of fiber, a banana supplies nearly 10% of what you need in a day, based on a 2,000-calorie daily diet, according to the U.S. Department of Agriculture (USDA) dietary guidelines.
You hear âfiberâ and probably automatically think of digestion. Itâs true â fiber is great for your gut. It helps keep things moving in your intestines, and most of us probably need to eat more.
Vitamin C (ascorbic acid) is a nutrient that helps your body absorb iron and boosts your immune systemâs ability to fight illness. Adults need 75 to 90 milligrams (mg) per day. A banana delivers about 10 mg of vitamin C.
Vitamin C is one of many antioxidants you can get from food. Antioxidants are important because they cancel out free radicals in your body. Free radicals can build up and damage your cells, leading to disease. But antioxidants like vitamin C keep free radicals in check.
âOne banana will give you one-quarter to one-third of the vitamin B6 you need in a day,â says Homan.
4. Potassium for organ health and lower blood pressure
The USDA recommended daily intake of potassium for adults is 4,700 to 5,000 mg. A banana supplies you with about 422 mg, or a little less than 10% of what you need per day.
Potassium, a mineral, does a lot for your body. Itâs essential for the proper function of your:
Heart.
Kidneys.
Muscles.
Nerves.
Getting enough potassium also keeps your blood pressure in a healthy range. Potassium, which lowers blood pressure, balances out sodium, which raises blood pressure.
Homan says potassium also benefits your vascular system â the network of blood vessels and lymph vessels that run through your bodyâs tissues and organs â and reduces your risk of:
Heart disease.
Kidney failure.
Stroke.
5. Magnesium for improved blood pressure, blood sugar and more
A single medium-sized banana offers about 32 mg of the mineral magnesium, which fulfills around 8% to 10% of your daily magnesium requirement.
Magnesium is involved in many processes in your body, including:
Blood pressure.
Blood sugar levels.
Building proteins.
Maintaining bone.
Muscle function.
Nerve function.
Bananas and resistant starch
Green, or unripe, bananas are high in resistant starch. âYour body canât digest resistant starch,â notes Homan. âInstead, itâs a prebiotic that promotes the growth of good bacteria in your colon.â Prebiotics improve digestive health and can be helpful if youâre experiencing diarrhea.
âI often hear patients say they avoid bananas since theyâve heard the fruit is too high in sugar,â says Homan. As bananas ripen, much of the resistant starch changes to sugar. But the health benefits of antioxidants and fiber outweigh the naturally occurring sugar. For those worried about blood sugar levels, pair bananas with a protein source such as peanut butter or a cheese stick for better control.
A small word of warning about unripe bananas: âIf youâre not used to eating resistant starch, start slowly to let your body get used to it. Some people can experience constipation, gas and bloating at first,â adds Homan.
Another plus of this fruit? In addition to all the health benefits of bananas, theyâre less expensive than many other fruits.
An eating plan that emphasizes eating A LOT of food, not a little? It isnât too good to be true â itâs the premise behind volume eating. pic.twitter.com/gMzC25Lsdx
— Cleveland Clinic (@ClevelandClinic) July 2, 2025
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