Trending March 2024 # Changing Your Diet And Taking Supplements May Not Do Anything For Your Heart Health # Suggested April 2024 # Top 6 Popular

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Americans are growing larger and more sedentary, and it shows in our cardiovascular systems. One in every four deaths in the country is due to heart disease. Over the years, cardiologists have recommended a wide variety of interventions to prevent these deaths—less salt, more omega-3s—but unfortunately, few of them seem to work.

A recent review of those interventions, published this week in the Annals of Internal Medicine, shows just how poorly they fare. After going through the existing data on 24 nutritional supplements and dietary changes, researchers found that only a handful have any effect at all. Omega-3 fatty acids seemed to minorly reduce risk of heart attack and coronary heart disease, while decreased salt intake mitigated the risk of death from cardiovascular disease in people with hypertension. Folic acid decreased stroke risk, but calcium and vitamin D supplementation together increased that risk. Nothing else they reviewed had an impact—and that includes the Mediterranean diet, lowering saturated fat intake, and taking any other kind of vitamin.

Mostly, though, what they found was poor quality of evidence.

In an accompanying editorial, cardiologists Amitabh Pandey and Eric Topol note that “Diets and supplements are 2 of the most intense areas of public interest but are among the most lacking in adequate data.” The kind of large-scale, long-term studies needed to figure out whether any given nutrient—whether it be saturated fat or vitamin D—has an impact on a person’s risk of dying from cardiovascular disease are wildly expensive and time-consuming. That means that few of them get done, and when they do get done they’re doing things their way.

The main study that influenced these researchers’ findings on folate, for instance, was called the China Stroke Primary Prevention Trial. As the name implies, it took place in China and focused on preventing strokes in people with hypertension. But as the cardiologists point out, folate fortification of food isn’t common in China like it is in the U.S., so perhaps the large effect that study found was because the participants were lacking in folate to begin with. Would extra folate help someone in the U.S. who’s already getting enough? No one knows.

Nearly every study on the subject has similar flaws. They all look at specific outcomes—death from stroke in patients with hypertension, or all-cause mortality in people at risk of developing heart disease but who don’t have it yet—as opposed to overall heart health. And they all look at a specific intervention at specific intensities. Maybe some test high doses of omega-3s, while others test proprietary formulations. Vitamin D trials might all examine different dosages in different populations at different time scales.

The end result is that a lot of what these individual studies find can’t be generalized to an entire population. Even amongst one study’s participants, there might’ve been huge variation in how each person responded to the intervention. As the editorial notes, “Only recently with machinelearning of large data sets, which include multimodal data on physical activity, sleep, medications, demographic characteristics, intake, and timing of all foods and beverages, and gut microbiome constituents, have we begun to learn that the use of any specific diet or supplement is likely to have markedly heterogeneous effects.”

Though it didn’t focus on cardiovascular disease, the DIETFITS study is an excellent example of this. Stanford researchers put 609 participants onto either a low-carb or low-fat diet. The end results were pretty middling: Both groups lost roughly 12 pounds in a year. That might suggest that it doesn’t really matter which diet you pick, and to some degree that’s true (effective diets are mostly about consuming fewer calories and making changes you can stick to). But if you look within the groups, you see that some participants in each lost upwards of 60 pounds, while others gained more than 20. What DIETFITS really tells us is that low-fat diets work tremendously well for some people and terribly for others. The same goes for low-carb diets, or really for any dietary change. A subsection of folks will respond well, and others won’t.

So when a study finds that decreasing salt intake has only a minor effect, if any, it could very well be that a subset of people will actually see massive improvements in their blood pressure by cutting salt consumption. Others could eliminate it entirely and see no change.

Supplements are a slightly different matter. Basically every study and meta-analysis ever done on vitamin supplements, especially multi-vitamins, has shown they’re a huge waste of money. Our most recent research suggests that, though we absolutely need vitamins and minerals to have healthy lives, taking those nutrients in pill form doesn’t help us as much as consuming them inside whole foods does. And though it’s true we can’t say that any particular nutrient will have a life-changing influence on you, we know that eating a balanced diet full of whole grains, fruits, vegetables, and legumes (while being light on processed foods of all kinds, as well as red meat) has a whole host of benefits. So, yes, you should eat a balanced diet that keeps you healthy, even if it’s hard to say exactly which foods are best for your heart.

More importantly, talk to your doctor about how to find exactly what health interventions work for you. Medicine is not a one-size-fits-all endeavor—your heart deserves specialized attention.

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Focusing On Weight May Be Hazardous To Your Health

Focusing on Weight May Be Hazardous to Your Health SPH Bicknell lecturer: what’s wrong with approach to obesity epidemic

Paul Campos, author of The Obesity Myth: Why America’s Obsession with Weight Is Hazardous to Your Health, will deliver the 2013 William J. Bicknell Lecture on Thursday, October 24. Photo courtesy of the University of Colorado

This summer there was much rejoicing in the public health community over the recently announced falling obesity rate among preschoolers in many states, the first time in decades the rate has gone down.

“Although obesity remains epidemic, the tide has begun to turn for some kids in some states,” said Thomas Frieden, director of the Centers for Disease Control and Prevention (CDC), which had released the data. “While the changes are small, for the first time in a generation, they are going in the right direction.”

But for Paul Campos, a University of Colorado at Boulder law professor, concerns about obesity have been headed in the wrong direction for generations.

Campos, the author of the controversial 2004 book The Obesity Myth: Why America’s Obsession with Weight Is Hazardous to Your Health, has been a vocal critic of what he considers a self-defeating war on fat that has no basis in science and can have devastating consequences for women.

Campos argues that the health risks of obesity have been exaggerated by medical and public health professionals and the $50 billion a year weight-loss industry. Against a cacophony of voices calling attention to weight—from the CDC to First Lady Michelle Obama—he concludes that the health risks associated with body fat have been overblown, save for a small minority of people who are at the extremes of body weight.

Studies support the idea, says Campos, that a moderately active, moderately overweight person is likely to be healthier than someone who is thin but sedentary. He sees cardiovascular and metabolic fitness as more significant keys to health than a person’s body mass index (BMI).

Even if obesity carries risks, Campos argues, the solution is not to try to make fat people thin. In his view, the cycle of short-term weight loss, usually followed by weight regain, poses potentially serious health risks.

On Thursday, Campos will bring his critique of America’s obsession with weight to the School of Public Health, where he will deliver the 2013 William J. Bicknell Lecture. The lecture, titled The Obesity Epidemic: Is Focusing on Weight Hazardous to the Public’s Health? is free and open to the public and will be followed by a panel discussion on obesity that includes Frank Hu, a Harvard School of Public Health professor of nutrition and epidemiology, and Abigail Saguy, a UCLA associate professor of sociology and gender studies and author of What’s Wrong with Fat?

BU Today spoke with Campos about the hazards of fighting the war on weight.

BU Today: What was your reaction to the CDC’s childhood obesity findings?

Campos: Like most of these reports that come out about weight, I think it’s important to contextualize. Obesity among preschoolers, as an indicator, was just invented a few years ago by the CDC—not based in science, but just an arbitrary definition. Basically, they took the 95th percentile of the height-weight chart from the 1960s and 1970s and treated that as a definition of childhood obesity. So it’s kind of a made-up definition. And I have trouble seeing a decline in a made-up definition as a big deal.

In terms of context, rates of obesity and overweight have flattened out or declined all over the world. Much of the alarmism about obesity is based on projections that people were just going to get fatter and fatter, and it appears from the data over the last 10 to 12 years that this has just stopped. The alarmism in many ways has never been based on a sound scientific analysis, but on classic moral panic, in the sociological sense.

Where is that moral panic coming from?

There are several factors. One is a very straightforward economic one—there’s an enormous weight-loss industry in the United States. I don’t think most of this is really conscious at all—people’s economic interests just dovetail with beliefs. We have a very strong aesthetic preference for thinness in this society, and this gets medicalized. It becomes a sign of moral quality, essentially.

Another factor is that we have, in many ways, an eating-disordered culture in this country. Anorexia nervosa is rampant. If you look at the normal representation of a female body, it’s in the second percentile. That just feeds into this tremendous anxiety about weight.

There’s also a generalized anxiety about overconsumption, especially among the upper classes. Look at the popularity of the TV shows about hoarding—there’s a fascination with people consuming too much.

So there’s a social class element to this?

Absolutely. Obesity in our culture has become a marker for lower class status. This is something that makes people in higher economic status nervous. We think—who are these overweight people? Well, they’re people of color who are shopping at Walmart—and since we have a culture with a lot of downward mobility at present, that anxiety gets fueled by weight. It’s tied up with a lot of discriminatory beliefs and actions.

With women particularly, you have to get to extreme emaciation before you evoke a similar kind of revulsion from mainstream culture. Fatness is considered a respectable reason for scorn. We have this very stigmatizing culture surrounding weight.

If it’s so ingrained in our thinking, how do we fix it?

Well, first we have to give up on this phony notion that we somehow know how to make fat people thin. We don’t. Every discussion of this subject should start with an acknowledgment that we don’t know how to turn fat people into thin people.

I’m all for encouraging people of all sizes to be active and avoid eating-disordered behavior. Physical activity and nutrition are good things. What I’m not for is stigmatizing people and haranguing them about their weight. It doesn’t make them thinner, and it doesn’t make them healthier.

It’s like that old aphorism that defines insanity: Doing the same thing over and over again and expecting different results. That’s where we are with weight in this culture.

You are by training a law professor, not a health expert. What do you say to critics arguing that you lack the expertise to weigh in on weight?

I think what we’re talking about, when we talk about obesity, is a cultural phenomenon. That is, to refer to it as a health issue is already to engage in a kind of question-begging.

What academics from a whole bunch of disciplines have been criticizing is the idea of obesity and overweight, as it’s being defined, as a health issue. There’s a kind of language issue at the core of this. Obesity is a word that, by its very definition, pathologizes higher weight. Higher-than-average weight is being framed as a disease state. If the people who were authorized to speak on this are pathologizing weight to begin with, we have to ask: Should this be framed that way? I think it’s valuable to have people from a variety of disciplines talking about this issue. This is something that has many facets, health being one of them.

Health experts have criticized you for downplaying a serious public health problem. Why hasn’t your point of view gotten more traction?

Actually, there’s quite a vigorous debate within the health community on the question of how much is weight a causal factor in terms of health risk.

There are people who have criticized my work, but others who have been supportive of it. I think people mischaracterize what I say about the issue. I’m not saying obesity can’t pose a health risk for some people; it certainly can. I’m saying the cures that are being proposed are sometimes worse than the disease.

If the problem is that overweight people are more prone to disease than thin people, it does not mean the solution is to make people thinner. That can make the health consequences worse. There’s a debate right now because some people in the health community are beginning to grapple with the sort of crude and overly simplistic model that says, “If A has bad effects, then what we should be doing is getting rid of A.” It’s so much more complicated than that.

The 2013 William J. Bicknell Lecture in Public Health is Thursday, October 24, from 10 a.m. to noon at the School of Public Health Bakst Auditorium, 72 East Concord St. It is free and open to the public. The lectureship is named in honor of the late William J. Bicknell, founder and chair emeritus of the SPH international health department.

Lisa Chedekel can be reached at [email protected].

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Is Wifi Safe For Your Health, Children And At Home?

Radio waves have always been a subject of study as they help in many ways, such as communications and GPS. The same radio waves allow you to work wirelessly in computer technology. WiFi too is based on radio waves. WiFi is so common today that you are immersed in WiFi waves all day and night. Can your body sustain damages due to WiFi signals, if any? Let’s check if WiFi is really dangerous and what are the health hazards of WiFi signals.

Is WiFi safe for your health or harmful

I need not tell you how WiFi works. You know that WiFi signals start from the router and end up at the reception point of your WiFi-enabled device. It’s the same case with Bluetooth, cellphones, etc. However, unlike cellphones and Bluetooth, WiFi signals do not accumulate at a certain part of your body. In case of cellphones, it is the ear where you place the phone, and it is always either right or left – which is repeated per call. The more you talk, the more exposure at a certain point of your brain.

The point here is, that WiFi is radio waves that may cause problems, but since there is no fixed point of your body, touching the devices all the time, the risk is quite low. If you carry your smartphone to your bed and keep it near your head at night, it may create problems due to cellular signals. But when there is some distance between your body and device, the risk becomes lesser.

Read: How to create a Mobile Hotspot in Windows, via its Settings.

Dangers and Health Hazards Of WiFi Signals

I will not say WiFi is completely safe, as it does employ harmful radio waves. But it is safer compared to cellphone signals that are more powerful and tend to affect the same body part again and again. Science has conducted several types of research on WiFi waves and concluded that WiFi waves may potentially cause cancer. In 2011, the International Agency for Research on Cancer (IARC) classified WiFi as “possibly carcinogenic to humans”.

Kids are at greater risk of possessing mental (brain) disorders as they grow up in a WiFi environment. You can reduce the risk by turning off your WiFi at night and by discouraging kids from clinging to the device for long durations. Make sure that they do not take it to bed. You also educate them that the waves are harmful so keep devices as far as possible (from the body).

WiFi safety tips

There is little you can do to keep yourself safe from the WiFi signals. As mentioned above, even if you close down your WiFi system, you are still exposed to those, coming from neighboring houses. The only solace here is that, since WiFi signals are coming from a longer distance, their effect would be lesser – just like the FM waves which aren’t that harmful.

I will not ask you to go wired even though it is safer than WiFi. Rather, try to keep away from the WiFi originating points and repeaters where the signals are strong enough to damage your brain over an extended period of time. If possible turn off your WiFi at nights or when you are not using them for longer durations.

Another important thing is to reduce the duration you use WiFi. Your own WiFi is stronger in your home compared to the WiFi networks around your building. Make sure you are not spending time on the same table where the router is installed. Do not sit under repeaters for long. On devices, turn off WiFi when not using it. It will not only reduce exposure, but it will save your battery also.

Remember to switch off your WiFi at night when your family sleeps.

NOTE: There are websites I’ve seen that show you that WiFi is fatal. But they are endorsing some kind of products that say “safe WiFi products” or “products that nullify the effects of WiFi”. They are trying to scare you into buying their products. Stay away from such claims. Excessive exposure to WiFi signals is a health hazard, but it is not as dangerous as shown by some websites.

Go here if you need to know how you can Increase WiFi Speed.

6 Reasons Cycling Is Good For Your Health

What is Cycling? Cycling Includes …

various health benefits. It is an excellent form of cardiovascular exercise that can improve heart health, reduce the risk of chronic diseases like diabetes and obesity, and improve overall physical fitness. Cycling can also help build muscle strength and endurance in the legs and improve balance and coordination.

Types of Cycling

There are several different types of cycling.

Commuting is one of the most common types, which involves riding a bicycle to work or school instead of using a car or public transportation.

Mountain biking is a type of cycling that involves depending on rough terrain and can be pretty challenging.

Road cycling is a popular competitive sport, with events like the Tour de France attracting millions of spectators each year.

Different Bikes for Different Situations Precaution While Cycling

While cycling is generally a safe and enjoyable activity, it is essential to take proper safety precautions to avoid accidents and injuries.

Wearing a helmet is necessary,

Cyclists should also wear reflective clothing

Use lights and reflectors to make themselves more visible to motorists

Obeying traffic laws,

Riding defensively, and

Using hand signals

These can help to prevent accidents and keep cyclists safe.

In conclusion, cycling is a popular and versatile form of physical activity that can improve health and fitness and be enjoyed in various settings. Whether used for transportation, recreation, or sport, cycling is a great way to stay active and enjoy the outdoors.

Health-related benefits of Cycling

Cycling is an excellent form of exercise that offers a wide range of health benefits. From improving cardiovascular health to building muscle strength and endurance, cycling is a great way to improve overall physical fitness and well-being. Here are some of the vital health benefits of cycling −

Cardiovascular Health − Cycling is an excellent form of aerobic exercise that can help to improve cardiovascular health. It can help to strengthen the heart and lungs, reduce BP, and decrease the danger of heart disease, stroke, and other chronic illnesses.

Weight Management − Cycling is a great way to burn calories and manage weight. A moderate-intensity bike ride can burn 300-500 calories per hour, depending on your weight and fitness level. Consistent cycling can help to burn fat, build muscle, and improve metabolism.

Muscular Strength and Endurance − Cycling is a great way to build muscle strength and endurance, particularly in the legs, hips, and glutes. It can also help to improve core strength and stability. Regular cycling can help to build lean muscle mass and improve overall muscular fitness.

Joint Health − Cycling is a low-impact exercise that is easy on the joints. It can be an excellent option for arthritis, joint pain, or other conditions that make high-impact exercise difficult. Cycling can also help to improve joint mobility and flexibility.

Mental Health − Cycling can entirely impact mental health and well-being. It can help to loosen stress, anxiety, and depression and improve mood and self-esteem. Cycling can also provide a sense of freedom and independence and be a great way to get outside and enjoy nature.

Immune System − Cycling can help to improve the immune system by boosting the production of white blood cells, which can aid to fight off infections and diseases.

Better Sleep − Cycling can help to improve sleep quality and duration. Regular exercise has been shown to improve the body’s natural sleep-wake cycle, leading to better sleep.

Longevity − Cycling can help to promote longevity by reducing the risk of chronic diseases and improving overall health and fitness. It can also help to maintain mobility and independence as we age.

In conclusion, cycling is an excellent form of exercise that offers a wide range of health benefits. Whether cycling is for transportation, recreation, or sport, it’s a great way to improve overall physical fitness and well-being. Regular cycling can help to improve cardiovascular health, manage weight, build muscle strength and endurance, improve joint health, boost mental health, strengthen the immune system, promote better sleep, and even promote longevity.

Side Effects of Cycling

Muscle Strains and Injuries − Cycling can stress muscles and joints, particularly in the lower body. Overuse, poor technique, or improper bike fit can contribute to muscle strains, joint pain, and other injuries. Common cycling injuries include knee pain, lower back pain, and wrist and hand injuries.

Saddle Sores and Chafing − Long rides can cause irritation and chafing in the genital area. This can lead to saddle sores, which are painful and can take a long time to heal. Proper bike fit, good hygiene, and padded cycling shorts can help prevent saddle sores and chafing.

Numbness and Tingling − Prolonged pressure on the nerves in the hands, feet, or genitals can cause numbness, tingling, or even temporary paralysis. This is often referred to as “cyclist’s palsy” or “handlebar palsy.” Proper bike fit, padded gloves, and changing hand positions frequently can help to prevent this.

Sunburn − Cyclists spend a lot of time outdoors, which can lead to sunburn and skin damage. It’s essential to wear sunscreen, sunglasses, and appropriate clothing to protect against harmful UV rays.

Dehydration and Heat Stroke − Cycling in hot, humid conditions can cause dehydration, heat exhaustion, or even heat stroke. It’s essential to stay hydrated, wear appropriate clothing, and take frequent breaks in shaded areas.

Overtraining − Cyclists who push themselves too hard or train too often can suffer from overuse injuries, burnout, and decreased performance. It’s essential to rest and recover between rides and to listen to your body’s signals.

Conclusion

How To Control Macos Battery Health Management For Your Mac Notebook

Your Mac’s battery health

macOS battery health management launched with the public release of the macOS Catalina 10.15.5 software update which arrived on May 26, 2023. The feature helps maximize the lifespan of a Mac notebook’s battery by decreasing the rate at which it chemically ages. It does its magic by monitoring the battery’s temperature history and its charging patterns.

This feature is unavailable on desktop Macs that don’t have rechargeable batteries, such as the iMac, Mac Pro and Mac mini models. As Apple explains, Mac notebooks use consumable lithium-ion rechargeable batteries that become less effective as they get older.

A battery’s lifespan depends on its chemical age, which is affected by factors such as its temperature history and charging pattern. As your notebook’s battery ages chemically, its charging capacity gets smaller.

The number of charge cycles your Mac battery has varies between Mac models.

According to an Apple support article, modern Mac notebooks utilize batteries that can be fully recharged a thousand times before their capacity and performance is expected to diminish.

How battery health management helps

Based on the measurements that macOS battery health management collects, the feature may choose to reduce your battery’s maximum charge on the fly, based on your particular usage, in order to decrease wear on the battery and slow its chemical aging.

Apple explains whether you should turn this feature on or off:

While battery health management benefits your battery’s long-term lifespan, it can also reduce the amount of time your Mac runs on one battery charge when capacity limits are applied. If your priority is making your Mac notebook last as long as possible before recharging, you can turn the feature off.

Follow along with our step-by-step tutorial included right ahead to master the Mac battery health management features in macOS Catalina 10.15.15 or later, including learning how to view your Mac battery condition and disable battery health management altogether.

Checking Mac battery condition

Follow these steps if you’d like to enable the macOS battery health management feature and use it to improve the lifespan of your Mac notebook’s battery:

Your battery’s condition is indicated in the window as any of the following conditions:

Normal: The battery is functioning normally. No action needs to be taken.

Service Recommended: The battery is performing normally, but its ability to hold a charge is less than when it was new. Consider a replacement battery.

Knowing how many charge cycles your battery has, as well as how many are left, can help you determine when a battery replacement is required. For best performance, Apple recommends replacing your Mac notebook’s battery when it reaches its maximum cycle count.

TUTORIAL: How to view your Mac’s battery condition in macOS status bar

Don’t see the battery icon in the macOS menu bar? If so, then be sure to visit System Preferences → Energy Saver and tick the box next to “Show battery status in menu bar” near the bottom-left corner of the window to enable the menu bar icon for your battery status.

Disabling macOS battery health management

As mentioned earlier, battery health management is enabled by default when you buy a new Mac notebook with macOS Catalina 10.15.5 or higher or after you upgrade to macOS Catalina 10.15.5 on a Mac notebook that has Thunderbolt 3 ports.

When battery health management is turned on, the battery’s maximum charging capacity might be limited in order to reducing the rate at which it chemically ages. While this helps maintain the battery lifespan for as long as possible, road warriors might want to leave macOS battery health management turned off in order to squeeze the last drop of power from their notebook.

Follow these steps to turn off macOS battery health management:

Untick the box next to “Battery health management” to disable the feature.

Choose the option Turn Off from the dialog.

As your Mac notebook’s battery ages, macOS will no longer attempt to extend its long-term lifespan by reducing peak capacity based on your usage.

In other words, turning macOS battery health management off removes capacity limits, thereby maximizing your Mac notebook’s run time at the expense of its long-term battery’s lifespan.

Need help? Ask iDB!

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How To Ditch Your Android For An Iphone—And Take Your Files With You

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When the time comes to switch phones, you need to bring your data with you. But this is particularly difficult if you’re switching from iOS to Android—or vice versa.

If you’re an Android user gearing up to buy your first iPhone, you can still preserve your apps and data. It just takes a little more work. Here’s how to transfer your emails, contacts, calendars, movies, music and everything else you’ll want to put on your new phone.

Do you plan to keep using Google or Microsoft apps?

Your data-shifting process will depend on whether you plan to start using Apple’s apps or to stick to the Google and Microsoft services you already rely on. If you want to go all-in on Apple, then skip to the next section to learn how to move your data. However, if you plan to keep on using the same Google apps that you had on your Android device, then your move to iOS will actually be very straightforward.

That’s because all of Google’s main apps—Gmail, Google Maps, Google Calendar, Google Drive, and so on—are also available on iOS. Simply power up your new iPhone, install those services from the App Store, and sign in with your existing account. You can even get Google Assistant on your iPhone, though it isn’t as deeply integrated as it is on Android. This means you do things like belting out, “Hey Google” to activate it when your iPhone is locked. Other than that though, you’ll be able to pick up right where you left off.

The same applies if you’re heavily invested in the Microsoft ecosystem. Apps such as Outlook, OneNote, Word, Excel, and OneDrive all have iOS versions, so you can easily jump between devices.

Try the Move to iOS tool

In its eagerness to get users to switch platforms, Apple has made a special Android app to help. This Move to iOS tool is the easiest way to transfer pictures, videos, text messages, Google contacts, and Google calendars to your new iPhone. It makes the process easy and seamless, and we recommend you try it before turning to any other options.

For this to work, you need to do it as soon as you boot up your new iPhone, while you’re still beginning to set it up. To start, grab your old Android device, install the app, connect to a Wi-Fi network, and plug the phone into a power outlet.

Plug your new iPhone into its own power source, turn it on, and start setting it up. During this process, connect it to the same Wi-Fi network as your old device. When you reach the Apps & Data screen, choose Move Data from Android, then Continue. A code will appear on the display.

At this point, turn back to your Android phone and open the Move to iOS app. When prompted, enter the code from your iPhone screen. Pick the types of content you want to move, tap Next, and then get ready to wait a little while. A loading bar should appear on the screen of your iOS device—let it finish before touching either phone.

After the transfer completes, you’ll find your text messages in the Apple Messages app, your email accounts in the Apple Mail app, your photos and videos in the Apple Photos app, and so on. The tool also gives you the option to download the iOS versions of any third-party apps you had on your Android phone. However, it only works for free apps that are available on both platforms, and once you’ve downloaded them, you’ll have to sign in or otherwise configure them yourself.

What if you miss the window to use Move to iOS? Read on for more ways to transfer your precious data.

Move music and movies

You can easily bring independent apps like Spotify and Netflix with you when you make the switch from Android to iOS. Just install the relevant app on your new device, sign into your account, and away you go. In fact, you can find most Android apps for streaming music, movies, and television on iOS as well. Examples include Google Play Music, YouTube Music, Google Play Movies & TV, Plex, Hulu, and Amazon Prime Video.

Of course, you can always start purchasing new music and videos through iTunes, and ignore your old content. But bear in mind that, if you do ever decide to go back to Android, your iTunes movies and TV shows won’t be able return with you. You’ll only be able to keep your music, which can move via the Android version of the Apple Music app.

Move documents and other files

Because most media lives in the cloud, you can access your data as soon as you log into the relevant app, whether that software lives on an Android or iOS device. So to transfer documents and other stray files, you can use similarly platform-spanning apps like Dropbox and Google Drive.

On your old device, move your files to one of these apps. Then grab your iPhone, download the iOS versions of Dropbox or Google Drive, sign in, and you’ll find all the same files waiting for you. You can also access your cloud storage through iOS’s native Files app: Open the app, tap Edit, and enable Dropbox or Google Drive (these apps should automatically appear once you’ve installed them on your iPhone).

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