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But how do you break out of an isolated rut? And forging new social connections - even with casual acquaintances - can counter that. Loneliness is linked to all kinds of health problems, including increased risk of heart attacks and dementia. It's not so easy, in many cases, to re-create that in the U.S., but there are ways to adopt parts of the lifestyle - walk whenever you can, choose fresh over packaged - and live more like the Japanese. The country has a 'default design' that supports wellness, making healthy choices automatic. And that's not all: Fresh food is highly prized there, so even convenience store meals to-go are nutritious and not packed with additives. That's because Japanese cities are designed for walkability and most people take public transport and walk wherever they need to go. When NPR's Yuki Noguchi visited her parents in Japan recently, she logged an average of 6 miles a day running errands with her folks by foot. Here are four ways to outsmart dopamine and ease off compulsive cravings for screens or sweets.

Understanding how this works can help shift how you manage your own or your kids' behavior. It has a strong, though short-term, hold on our willpower. And it's now becoming clear that rather than giving us pleasure, dopamine drives craving, the urge for more. These types of activities trigger surges of the neurotransmitter dopamine. Over the past few years, neuroscientists have started to better understand what's going on in our brains when we can't stop scrolling through social media or stop shopping online, eating junk food or playing video games.

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Learn more about how to up your joy quotient - plus how to participate in the ongoing citizen science project. The recently launched Big Joy Project from the University of California, Berkeley is gathering data that shows that we can change our emotional state by embracing these 'micro-acts' of happiness. Even petting other people's dogs can give you a boost. From chatting up a stranger, to taking time to reframe a bad day and find the silver lining, to noticing the beauty of nature, science shows that moments like these make a difference to your well-being. And adding more fiber to your meals isn't as hard as it sounds - we've got tips. The good news is that foods with fiber are often cheap. And it's linked to a lower risk of issues like obesity, Type 2 diabetes, cancer and cardiovascular disease. Plus, there's a host of other reasons to eat more fiber - it helps control blood sugar levels and lower cholesterol and inflammation.

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Read the full story on your body's satiety hormones. It turns out that, yes, you can increase satiety hormones by eating more foods with fiber - especially what's known as fermentable fiber, which is found in foods such as oats, rye, whole wheat and many legumes. What if we could increase levels of this hormone (called GLP-1) through our diet? Whether or not we're trying to lose weight, many of us would like to feel sated longer after we eat and be a little less beholden to our sweet (or salt) tooth. Weight-loss drugs like Ozempic mimic a hormone that our bodies make naturally to curb food cravings. Flip hunger into satisfaction with this cheap superfood Learn how NEAT can keep you healthier and how to get more of it. Researchers have studied this kind of movement and given it the moniker NEAT, which stands for this mouthful: non-exercise activity thermogenesis. Think of low-effort movements like sweeping the floor, strolling through the grocery aisle, climbing the stairs, bobbing your leg up and down at your desk or stirring the pot while you cook. Scientists now say you can get a lot of the health benefits associated with exercise just by increasing how active you are in your daily life. Get healthier without even going to a gym

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