Firstly, you should understand, that the vagina is not the outer part that you can see, the sides of the female organ are called the labia. The opening, which is also the canal for menstrual flow or penetration is called the vagina.
According to doctor Cutres, the vagina is a self-cleaning organ. You should not put any product unless recommended by your doctor inside your vagina for good female hygiene. It is likely to change the pH of your vagina which can give an invitation to some diseases.
Importance of vaginal hygiene
For a woman’s health, proper vaginal cleanliness is critical. Keeping the vulva clean the right way, whether or not you’re of reproductive age, can make a big impact when it comes to vaginal infections. Your vaginal area is delicate, yet maintaining excellent cleanliness is surprisingly simple.
Maintaining the pH of the vaginal area is the most critical aspect of vaginal hygiene. A typical vaginal pH is somewhat acidic, and when this is disrupted, women begin to suffer infection symptoms. Irritation, itching, and discomfort are possible symptoms. Some women, especially during pregnancy, are more sensitive to vaginal changes.
Any foreign material injected into your vagina might change the pH, so be careful what you put in there to avoid upsetting its protective habitat. At the same time, don’t just concentrate on the vaginal area; pay attention to the surrounding external area as well. Here are some suggestions for maintaining good vaginal hygiene.
How to maintain the hygiene of private parts?
1. Keep your underwear dry
When you don’t wipe the vagina after urinating, the panties get wet, which can generate a terrible odor and put you at risk for vaginal infections. As a result, it’s always a good idea to wipe the area with toilet paper or a soft cloth to keep your underwear dry. This is also considered good for vaginal health. A healthy vaginal environment includes vaginal fluid or discharge. The use of talcum powder or excessive cleaning of the vaginal area can make it exceedingly dry, causing irritation and vaginal dryness. It can also cause pain and make sex more vulnerable to harm. Furthermore, according to a research study, talcum powder use in the genital area can cause urinary incontinence.
2. After 4-6 hours, change your sanitary pads
According to Dr. Nupur Gupta, a Delhi-based gynecologist, women with regular blood flow should change a sanitary napkin every four to six hours. The same is true on days when your blood flow is low. This is one of the most important intimate hygiene tips. If you have a strong flow during your period, you should change your sanitary pads every 3-4 hours. If you’re using a tampon, make sure to change it every six hours. During menstruation, sanitize the area every time you use the restroom. If sanitary napkins or tampons are not changed frequently enough, they can cause skin irritation and odor. It can also put you in danger of infection in some circumstances. Furthermore, some women like to use reusable cloth.
3. Always clean the vaginal area after intercourse
Make it a practice to clean your vaginal area after each sex session. This is because body fluids and particles from condoms can irritate the skin. In addition, failing to clean up after yourself might lead to vaginal infections. To avoid diseases such as urinary tract infections and keep good vaginal health, always rinse the vagina after sex with water (UTIs).
4. When washing your vaginal area, avoid using soap
You can get a clean vagina by avoiding using strong soaps or scented soaps. The use of soaps containing hazardous compounds such as glycerol, fragrances, and antiseptics might disrupt the vaginal bacteria’s healthy equilibrium. It can also alter the pH in the vaginal region, causing discomfort and encouraging the growth of harmful germs. Instead, wash the area around the vagina with ordinary soap and water, ideally lukewarm water.
5. Do not douche
A douche is a genital hygiene device that cleans vaginal secretions by flushing water into the vagina. Douching entails the use of chemicals that can alter the vaginal pH. As a result, the usual vaginal bacteria may be disrupted. Furthermore, there is no proof that douching protects you from sexually transmitted illnesses or vaginal infections.
6. No perfumed feminine hygiene products, please
Using feminine hygiene products such as scented wipes, vaginal deodorants, or scrubs to maintain the vagina healthily is not a good idea. In reality, these products may aggravate your illness and make you more susceptible to infection. Furthermore, utilizing vaginal washes might cause skin peeling, which increases your risk of infection.
7. Safely make sexual contact
Sexually transmitted illnesses (STIs) such as chlamydia, gonorrhea, herpes, warts, syphilis, and the human immunodeficiency virus can all be spread during unprotected intercourse (HIV). As a result, using condoms every time you have sex is one of the most straightforward and effective ways to avoid STIs, vaginal infections, and unexpected pregnancies. But, before you use one, make sure you’re not allergic to the condom’s substance and choose the right one for you.
8. Avoid wearing clothing that is too tight
The majority of specialists advise that you wear underwear made of breathable fibers like cotton. This is due to the restricted air circulation caused by wearing tight clothing and inners made of synthetic textiles. Vaginal infection can be caused by excessive perspiration and dampness, which encourages the growth of bacteria and yeast. For long periods, avoid wearing leather pants, tight spandex, or wet swimming suits. Also, change your clothes after working out, exercising, or engaging in any other sweaty activity.
9. Learn how to wipe properly
Are you wiping down the area properly? Almost certainly not! Cleaning the vagina should be done from front to back (vagina to anus), not the other way around. This is because if you do it the opposite way, you risk pulling hazardous bacteria into your vaginal area. If you’ve been wiping in the wrong way, now is the moment to switch.
10. Pubic hair should not be shaved
Some women prefer to shave their pubic hair because they believe it is disgusting and unclean. However, if studies are to be believed, pubic hair works as a protective shield, shielding the vulva (the outer region of the female genitalia that surrounds the vaginal entrance) from bacterial infections.
11. Infections of the vaginal area should not be overlooked
Finally, but certainly not least, do not disregard any indications or symptoms of vaginal infections. Consult your doctor right away if you have a foul odor, profuse vaginal discharge, or colored vaginal discharge. Also, an itching vagina or soreness in the vaginal region should not be ignored because it could indicate an underlying health problem.
12. Self-medication should never be attempted
When it comes to infections or disorders of the genital areas, such as ringworm, pubic lice, vaginal dryness, or itching, most women are hesitant to see a gynecologist. They do try some quick home remedies like washing the vagina with baking soda solution or applying a homemade paste to get rid of the odor. Furthermore, if home remedies fail to provide relief, over-the-counter antifungal or antibiotic ointment or lotions are the next best thing. However, this strategy is incorrect. All of these issues should be discussed with a doctor.
To maintain a healthy vagina, every woman should follow these fundamental feminine hygiene practices. Please share this information with all of your friends, especially your daughters, to raise awareness. Because knowing these suggestions from the time you’re in puberty can make a significant difference in your general health and well-being.
About the author
Charlotte
Charlotte is a health, beauty and wellness blogger and a mother of two, who lives between India and London
Did you know that roughly 1 in 3 children in the U.S. regularly snack on chips, sugary treats, or processed foods? These unhealthy snacks can stunt growth and hamper learning. That’s exactly why healthy snacks for kids are more than just a trendy phrase—they’re essential fuel for growing minds and active bodies.
In 2025, busy lives mean parents need nutritious snacks for children that are fast, tasty, and beneficial. Many families struggle to ditch processed convenience foods, but with a few simple swaps, snacking becomes an opportunity for nourishment, not empty calories.
In this guide, you’ll discover the top healthy snack ideas for kids, easy recipes the whole family can make together, the benefits of smart snacking, and tips to keep it fun and practical—even on the go. Let’s transform after-school munching into a healthy habit worth keeping.
Good snacks do more than satisfy hunger—they provide sustained energy, focus, and nutritional balance. Studies show that snacks rich in protein and fiber help regulate blood sugar, reduce midday hunger, and improve attention spans—especially in an age where kids jump between school, homework, and sports.
In 2025, childhood obesity remains a major concern—about 15% of U.S. children are overweight. This crisis is fueled by sugary, high-fat, low-nutrient snacks. Choosing nutritious snacks for children isn’t just about curb cravings—it’s about shaping lifelong health and habits.
The right snack can mean:
Sharper concentration between meals
Improved growth with calcium, healthy fats, and protein
Fewer sugar crashes that lead to mood swings or energy dips
The best healthy snack ideas for kids are those that taste great and nourish at the same time—like wholesome fruit, lean protein, and healthy fats. In a world filled with processed temptations, these simple swaps make all the difference.
Top 10 Healthy Snacks for Kids
Looking for ideas that kids actually enjoy? Here are 10 easy, wholesome snacks that fit the bill:
1. Greek Yogurt with Berries
Why it’s great: 8g of protein per serving and antioxidants from berries. Try this: Top a small bowl of Greek yogurt with fresh strawberries or blueberries. Keywords: healthy snacks for kids, nutritious snacks for children.
2. Apple Slices with Peanut Butter
Why it’s great: Fiber-rich and paired with healthy fats to keep them full. Try this: Slice one apple, spread 1 tbsp of peanut butter—cut into dipping pieces. Keywords: healthy snack ideas for kids, best snacks for kids’ health.
3. Carrot Sticks with Hummus
Why it’s great: Low-calorie, filling, and loaded with fiber and plant protein. Try this: Serve 1 cup of carrot sticks alongside 2 tbsp of hummus in lunch boxes. Keywords: nutritious snacks for children, healthy snacks for kids.
4. Cheese Cubes
Why it’s great: High in calcium and protein to support bone growth. Try this: Pair 1 oz of cheese cubes with whole-grain crackers for a mini cheese platter. Keywords: best snacks for kids’ health, healthy snack ideas for kids.
5. Homemade Trail Mix
Why it’s great: Balanced combo of nuts, dried fruit, and whole-grain cereal. Try this: Mix ¼ cup portions of almonds, raisins, and oat puffs in a snack bag. Keywords: healthy snacks for kids, nutritious snacks for children.
6. Banana “Ice Cream”
Why it’s great: Sweet treat made from natural sugars alone. Try this: Blend 1–2 frozen bananas until smooth for a creamy dessert. Keywords: healthy snack ideas for kids, best snacks for kids’ health.
Why it’s great: Veggie-rich hydration with hidden spinach and fruit. Try this: Blend spinach and mango, pour into molds, and freeze overnight. Keywords: nutritious snacks for children, healthy snacks for kids.
8. Hard-Boiled Eggs
Why it’s great: Packed with 6g of protein and essential vitamins. Try this: Prep 1–2 eggs, halve them for lunchbox convenience. Keywords: best snacks for kids’ health, healthy snack ideas for kids.
9. Air-Popped Popcorn
Why it’s great: Low-calorie fiber snack perfect for winding down. Try this: Pop 1 cup of corn, sprinkle with Parmesan cheese. Keywords: healthy snacks for kids, nutritious snacks for children.
10. Chia Pudding
Why it’s great: High in omega-3s and fiber for brain health. Try this: Mix chia seeds and milk overnight; top with fruit in the morning. Keywords: healthy snack ideas for kids, best snacks for kids’ health.
These top healthy snacks for kids are balanced, portable, and encourage better choices. Plus, they introduce taste and texture variety—essential for curious young palates.
Method: Spread hummus, layer veggies, roll tightly—done in 5 minutes!
Calories: ~80
Recipe 2: Energy Bites
Ingredients: ½ cup oats, ¼ cup peanut butter, 1 tbsp honey, optional add-ins (like chia seeds)
Method: Mix, roll into balls, refrigerate. Each bite ~70 calories.
Tip: Make a batch on Sunday; fridge life lasts 5 days.
Recipe 3: Fruit Skewers
Ingredients: Grapes, melon, berries—cut into kid-sized pieces
Method: Thread fruit onto skewers for a colorful, fun presentation.
Calories: ~50
#FunTip
Getting kids involved—like letting them choose or help assemble—makes the process educational. They’re more likely to eat snacks they made themselves. Plus, you can teach them about nutrition while assembling their nutritious snacks for children.
These easy DIY ideas boost nutrition and create meaningful family moments. Build good habits and positive food memories early by involving your little ones.
Benefits of Healthy Snacking for Kids’ Development
Smart snacking does more than curb cravings—it influences long-term development.
🧠 Brain Power
Foods like chia seeds, eggs, and yogurt contain omega-3s and protein, vital for cognitive development, attention, and memory.
🩺 Weight Management
Switching a sugar-heavy snack to a nutrient-dense one can cut ~200 extra calories daily, reducing obesity risk.
🛡️ Strong Immunity
Fruits and veggies provide vitamins A and C, which support immune function and help kids stay healthy, especially during flu season.
🦴 Bone & Dental Health
Calcium from cheese and yogurt keeps teeth strong, and vitamin D fortification supports developing bones.
These long-term benefits of healthy snack ideas for kids lay the foundation for lifelong wellness.
Mind‑Blowing Facts About Kids’ Snacking
Kids derive 27% of their daily calories from snacks, often unhealthy ones.
Chia seeds absorb ten times their weight in water, aiding hydration.
Veggie popsicles can hide an entire cup of spinach—no picky spinach faces!
80% of parents say finding portable healthy snacks is a struggle.
These fun facts highlight why it’s so important to focus on nutritious snacks for children.
Latest Trends in Kids’ Nutrition
Modern snack trends are leaning green and lean.
Veggie-based snacks (like popsicles and baked veggie chips) have soared 15% in popularity, becoming staples in lunchboxes.
2025 nutrition guidelines emphasize sugar reduction; labels now demand clearer transparency from manufacturers.
Portable, DIY trail mixes are trending as go-to snacks for busy families—nutritious, customizable, and crowd-pleasing.
Exploring these trends helps parents stay informed and prepared to support healthy snacks for kids that align with evolving nutrition standards.
Practical Tips for Healthy Snacking on the Go
On busy days, healthy options make all the difference:
🕑 Best Timing
Offer snacks mid-morning and mid-afternoon to maintain stable energy and curb overeating at meals.
🎒 Smart Packing
Use reusable containers for carrot sticks or trail mix. Pre-portion them to ensure the right size.
❄️ Keep It Cool
Bring a small cooler or ice pack for yogurt cups, cheese cubes, or boiled eggs—especially important in hot weather.
👧 Kid Involvement
Let kids choose snacks for the week—when they feel ownership, they’re more likely to eat them.
⚠️ Safety First
Avoid whole nuts for children under 5—choking hazard. Chop items into small, manageable pieces.
🎒 Always Be Prepared
Carry a mini cutting board for fresh fruit prep. Having small tools on hand helps make healthy snacking easy, even on the go.
These tips make nutritious snacks for children more practical without sacrificing health or taste.
Personal Experience: A Mom’s Snack Journey
Last year, I swapped my son’s evening chips for apple slices with peanut butter. Within a week, his energy became steadier, and he actually looked forward to snack time—it turned into a mother-son ritual filled with laughter and conversation. My picky eater even started asking for banana “ice cream” as a dessert.
This simple shift taught me that healthy snacks for kids don’t have to be complicated— they can be joyful and transformative, building eating habits that last a lifetime.
Conclusion and Call to Action
Smart snacking isn’t just about filling tiny tummies—it’s about laying the groundwork for a healthy future. Whether it’s Greek yogurt with berries, veggie popsicles, or chia pudding, healthy snacks for kids can be wholesome, fun, and easy to prepare.
Start by trying one or two of these snacks today. Share your favorites in the comments below or tag us on social media—we’d love to see your snack creations. For more wholesome ideas and quick recipes, explore our snack section at TehriGhwal.com.
Let’s make healthy more delicious—one bite at a time!
Struggling to breathe at night? You’re not alone—about 30% of adults regularly experience nasal congestion at night. That stuffy nose at night might seem minor, but it can disrupt sleep, reduce daytime focus, and even affect your immunity. As indoor time increases in 2025, tackling nighttime blockages is more important than ever.
This guide covers the best treatment for blocked nose at night, from natural and OTC remedies to sleep positions and when to seek medical help. Let’s help you reclaim peaceful, uninterrupted sleep—even when congestion strikes.
Understanding why nasal congestion intensifies at night is key to finding relief.
Blood flow increases when lying flat, causing nasal tissues to swell and worsen blockage.
Common triggers include allergies (dust mites, pet dander), colds, dry overnight air, or chronic sinus conditions.
Drainage slows at night, leading to mucus buildup.
Immune response peaks in the evening, so histamines and inflammation can flare up in the nasal passages.
With poor drainage and higher inflammation, it’s no wonder your blocked nose worsens when trying to sleep. The good news? Try the right cures can make a big difference.
Natural remedies are the easiest and safest for nighttime congestion. Steam inhalation (just 5 minutes before bed) with purified hot water soothes nasal passages. Saline sprays keep mucus thin and moist, while a bedroom humidifier adds moisture to dry indoor air—favorably updating the natural remedies for blocked nose at night.
Tips: Add a drop of eucalyptus oil to your water for added decongestant effects.
2. Over the Counter Options
If natural methods aren’t enough, OTC solutions can help. Short-term decongestant nasal sprays (like oxymetazoline) work quickly—but use for no more than 3–4 days to avoid rebound congestion. Oral antihistamines (e.g., cetirizine) reduce allergies and prevent nighttime stuffiness.
Choosing wisely here provides a best remedy for blocked nose at night, especially during allergy season.
3. Medical Treatments
Persistent or severe congestion may require professional care. Doctors often use prescription steroid nasal sprays for chronic nasal blockage. If physical blockages like polyps or a deviated septum are causing the problem, surgical options might be suggested.
Consult your ENT specialist for tailored treatment for blocked nose at night that addresses the root cause.
4. Lifestyle Adjustments
Your habits matter too. Staying well-hydrated helps thin mucus. Use HEPA air purifiers to reduce allergens. Wash sheets weekly and use dust-mite-proof bedding to decrease triggers. Quitting smoking—or avoiding secondhand smoke—soothes irritated nasal passages.
These simple lifestyle changes are effective long-term blocked nose at night remedies that protect sleep and health.
Best Sleep Positions and Habits
Your sleep posture can drastically improve nighttime breathing.
💤 Elevate Your Head
Use pillows or a wedge to keep your head elevated. This helps prevent nasal congestion and enhances drainage.
Side Sleeping
Lying on your side (especially the left) can aid mucus clearance and open airways.
Light Dinner & Hydration
Avoid heavy meals before bed. Drink a warm, non-caffeinated beverage, but not too close to bedtime.
Bedtime Routine
Drink water or herbal tea
Steam for a few minutes
Brush teeth and go to bed with your head elevated
This sequence combines multiple treatment for stuffy nose while sleeping techniques to enhance sleep quality.
When to Seek Professional Help
Mostly, home and OTC methods suffice. However, see a doctor if you experience:
Congestion lasting longer than 10 days
Severe facial or sinus pain
High fever
Nightly blockage disrupting sleep
Snoring or pause in breathing (possible sleep apnea symptom)
An ENT can provide expert advice—whether that’s a steroid spray, allergy testing, or surgical procedures for serious cases of blocked nose at night.
Mind-Blowing Facts About Nighttime Nasal Congestion
65% of sleep apnea patients report nighttime nasal obstruction.
Elevating your head can reduce congestion by 30% within minutes.
Nearly 20% of people with dry indoor air experience worsened symptoms.
40% of nighttime congestion is linked to allergies.
These stats show the importance of targeting congestion to improve both sleep and overall health.
Conclusion & Call to Action
Nighttime nasal congestion is more than just annoying—it impacts your sleep, mood, and daily life. Whether you try natural remedies, OTC selections, or non-medical adjustments like sleep position and bedding changes, there are effective ways to reclaim comfortable sleep.
Try one or more of these treatment for blocked nose at night methods tonight—and tell us what worked in the comments. Ready to breathe easier? Explore more wellness tips and health guides on our site!
As winter settles in and New Year’s resolutions loom, many of us are thinking about how to shed those extra pounds. Did you know that about 45% of Americans try to lose weight each year, often battling the temptation of unhealthy snacks? The good news? You don’t have to starve yourself or ditch snacking altogether. Healthy snacks for weight loss can be your secret weapon, helping you curb cravings, maintain energy, and stay on track with a calorie deficit. In 2025, with more people prioritizing wellness, it’s the perfect time to explore nutritious options that support your goals. This article dives into the best weight loss snacks, delicious recipes, and practical tips to make snacking work for you—let’s get started!
Snacking often gets a bad rap, but when done right, it can be a game-changer for weight loss. The key lies in choosing snacks that keep you full and satisfied without piling on calories. Foods rich in protein, fiber, and healthy fats slow digestion, reducing the urge to overeat at your next meal. For instance, swapping a bag of chips for a low-calorie snack can cut your daily intake by 200-300 calories—enough to make a difference over time.
Research shows that nutrients like protein boost metabolism, while fiber helps regulate blood sugar, preventing those pesky hunger spikes. Weight loss snacks that fit this profile, such as those with nuts or veggies, are ideal for maintaining energy levels. Whether you’re aiming to shed pounds or simply manage your weight, incorporating healthy snack ideas for dieting into your routine can set you up for success. So, let’s explore how these small choices can lead to big results!
Top 10 Healthy Snacks for Weight Loss in 2025
When it comes to weight loss, not all snacks are created equal. Here are the top 10 healthy snacks for weight loss to try in 2025, each packed with nutrients to support your journey.
1. Greek Yogurt with Berries
Greek yogurt is a powerhouse, offering about 10 grams of protein per half-cup serving, which helps repair muscles and keep you full. Pair it with a handful of blueberries for a burst of antioxidants that fight inflammation—a common barrier to weight loss. Try enjoying this combo as a morning boost or afternoon pick-me-up.
2. Almonds
A small handful of almonds (10-12) delivers 7 grams of protein and healthy fats, making them one of the best snacks for weight management. Their crunch satisfies cravings without the calorie overload of processed alternatives. Keep a stash at your desk for a quick, portable option.
3. Apple Slices with Peanut Butter
An apple provides 4 grams of fiber to keep you full, while a tablespoon of peanut butter adds protein and healthy fats. This duo is a perfect weight loss snack that’s both tasty and filling—ideal for a mid-morning break.
4. Carrot Sticks with Hummus
At just 50 calories per cup, carrot sticks paired with 2 tablespoons of hummus offer fiber and protein. This low-calorie snack for weight loss is a crunchy, satisfying choice that supports your diet goals.
5. Hard-Boiled Eggs
One hard-boiled egg packs 6 grams of protein, boosting your metabolism and keeping hunger at bay. Enjoy 1-2 as a quick snack—perfect for busy days when you need something substantial.
6. Popcorn
Air-popped popcorn is a low-calorie treat at 30 calories per cup, with fiber to aid digestion. Stick to 2-3 cups without butter for a guilt-free movie night snack or weight loss snack recipe base.
7. Cottage Cheese
With 14 grams of protein per half-cup, cottage cheese supports muscle retention during weight loss. Add a sprinkle of cinnamon for flavor—a simple yet effective healthy snack for weight loss.
8. Celery with Almond Butter
Two celery stalks with 1 tablespoon of almond butter provide 20 calories per stalk plus healthy fats. This combo is a healthy snack to lose weight fast, perfect for a refreshing bite.
9. Edamame
Half a cup of edamame provides 4 grams of fiber and protein, making it a weight loss snack that feels indulgent yet light. Sprinkle with a pinch of sea salt for flavor and enjoy straight from the pod.
10. Dark Chocolate
A square or two of dark chocolate (70% cocoa) offers antioxidants and satisfies sweet cravings at just 50-70 calories. It’s one of the healthy snacks under 100 calories that can keep you on track without feeling deprived.
These snacks are versatile and easy to incorporate, helping you stay committed to your weight loss journey in 2025.
Sometimes, pre-made snacks aren’t enough—why not get creative? Here are two simple weight loss snack recipes to try, each under 100 calories and perfect for batch prepping.
Veggie Wrap
Use large lettuce leaves as a wrap, spread with 1 tablespoon of hummus, and add shredded carrots. Each wrap clocks in at about 100 calories, offering fiber and protein to keep you full. Prep in 5 minutes for a quick lunch or snack.
Energy Bites
Mix ½ cup oats, 2 tablespoons peanut butter, and 1 teaspoon chia seeds. Roll into 1-inch balls (about 80 calories each) and refrigerate. These energy bites are a tasty weight loss snack recipe for on-the-go moments—make a batch for the week.
Both recipes are easy to whip up and align with healthy snack ideas for dieting, giving you control over ingredients and portions.
Tips for Incorporating Healthy Snacks into Your Day
To maximize the benefits of these snacks, timing and strategy are key. Aim to eat every 3-4 hours to prevent overeating at meals. For those at work, keep best snacks for weight loss at work like almonds or carrot sticks in your bag for a midday boost.
Portion control is crucial—use pre-portioned containers (e.g., 100-calorie packs) to avoid overindulging. Pairing snacks with water enhances satiety, especially for low-calorie snacks for weight loss women who may need extra hydration support. These small habits can make a big difference in your weight loss success.
Conclusion
Choosing the right snacks can transform your weight loss journey, and 2025 is the year to make it happen. From Greek yogurt with berries to celery with almond butter, these healthy snacks for weight loss offer a delicious way to stay on track. A well-planned weight loss diet, complete with healthy snack ideas for dieting, can help you shed pounds while feeling energized and satisfied.
Ready to take charge? Start incorporating these snacks and recipes into your routine today. Download our free guide for more tips, and let’s make 2025 your healthiest year yet.