In this issue: Pumpkin power, hand-washing do's and don'ts, melatonin side effects and more

HOUSECALL Mayo Clinic is ranked #1 in the nation. Vol. 18, Issue 83 | October 16, 2017   THIS WEEK'S TOP STORIES     Water: How much should you drink every day? Does the advice about drinking eight glasses of water a day still apply? See how exercise, illness and where you live all play a role.     Hand-washing: Do's and don'ts   When done properly, hand-washing is a simple way to avoid getting sick. Find out how the "Happy Birthday" song can help and whether hand sanitizers will work in a pinch.           EXPERT ANSWERS   Pumpkin: Is canned better than fresh? Pumpkins are a nutritional powerhouse, whether you choose fresh or the canned variety. Here are the facts. Melatonin side effects: What are the risks? Melatonin supplements may be helpful in treating sleep disorders, but there could be side effects. Wilson's syndrome: An accepted medical diagnosis? This label is applied to a collection of symptoms in people whose thyroid hormone levels are normal.   PLUS ADDITIONAL HIGHLIGHTS ... Sprains and strains Video: Lunge exercise Nail fungus Smoking cessation: Create a quit-smoking plan     TRUSTED HEALTH TOOLS   Use our Symptom Checker to explore possible causes of your symptoms based upon Mayo Clinic's patient care experience.   Use these simple calculators and self-assessments for personalized health tips.   BMI calculator Heart disease risk calculator     MAYO CLINIC PRODUCTS & SERVICES   400 quick, healthy and delicious recipes With the Fix-It and Enjoy-It! Healthy Cookbook, eating healthy has never been so easy or enjoyable! We've joined forces with The New York Times bestselling cookbook author Phyllis Pellman Good to create an abundance of recipes that are tasty, easy to prepare and just plain good for you. Learn more.     SPECIAL ANNOUNCEMENT   EAT WELL, LIVE WELL with Mayo Clinic Healthy Living Join experts from Mayo Clinic for an enriching culinary weekend. You will learn the most current dietary recommendations, and discover which foods to choose and which ones to avoid. What better way to prepare as we head into the holiday season — all while you indulge in the five-star luxury of the Mandarin Oriental in Washington, D.C. Learn more!     HEALTHY RECIPES   Grilled mango chutney Grilled snapper curry Lemon rice with golden raisins and almonds   HEALTH TIP   Time for new walking shoes? If you walk regularly, your athletic shoes are bound to show signs of wear. And even if they still feel comfortable, they might not be providing enough support or shock absorption. Pay attention to the condition of your shoes. If the outsole is worn through, it's time for a new pair.   Need practical advice on diet and exercise? Want creative solutions for stress and other lifestyle issues? Discover even more healthy lifestyle topics at MayoClinic.org.   Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Advertising & Sponsorship Policy    |    Opportunities     Help us find the answers Support Mayo Clinic; donate now. Your support changes lives.     Connect with Mayo Clinic For more of our reliable health information and tools, visit us at MayoClinic.org. Or add us to your social network!   Like us on Facebook Follow on Twitter Discover your Network   Watch on YouTube Patient Stories View More Newsletters     © 2017 Mayo Foundation for Medical Education and Research, 200 First Street SW, Rochester, MN 55905. All rights reserved.