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The hormone testosterone plays an important role in mens health. For starters, it helps to maintain muscle mass, bone density, and sex drive. Testosterone production is at its highest in a mans early adulthood and drops a little bit each year thereafter.

When the body doesnt produce the right amount of testosterone, the condition is called hypogonadism. Sometimes its called low T as well. Men diagnosed with hypogonadism can benefit from testosterone therapy. Therapy isnt usually recommended, however, if your testosterone levels fall within the normal range for your age.

Theres no magic solution for boosting your testosterone, but some natural remedies may help.

It doesnt get more natural than getting a good nights sleep. Research published in the Journal of the American Medical Association showed that lack of sleep can greatly reduce a healthy young mans testosterone levels. That effect is clear after only one week of reduced sleep. Testosterone levels were particularly low between 2 and 10 p.m. on sleep-restricted days. Study participants also reported a decreased sense of wellbeing as their blood testosterone levels dropped.

How much sleep your body needs depends on many factors. Most adults generally need between seven and nine hours per night in order to function well and lead a healthy life.

Overweight, middle-aged men with prediabetes are also likely to have low testosterone levels. A study from The Journal of Endocrinology revealed that low T and diabetes are closely linked. Men who maintain a normal weight have a lower risk of developing full-blown diabetes as well as hypogonadism.

Research published in the European Journal of Endocrinology confirms that losing some weight can help boost your testosterone. These findings dont mean you have to go on a crash diet. The best way to achieve and maintain a healthy weight is through a sensible diet and regular exercise.

Men with hypogonadism often have zinc deficiencies. Studies suggest that zinc plays an important part in regulating serum testosterone levels in healthy men.

Eating foods that are rich in this essential nutrient may help. Oysters have a lot of zinc; red meat and poultry do too. Other food sources of zinc include:

Adult males should aim to get 11 mg of zinc each day.

Shop for zinc supplements.

Zinc isnt enough to ensure youre getting the all the nutrition you need. The human body is a complex system that requires a wide variety of vitamins and minerals for smooth operation.

The Endocrine Society reports that glucose (sugar) decreases testosterone levels in the blood by as much as 25 percent. This was true of study participants whether they had prediabetes, diabetes, or a normal tolerance for glucose.

show that total testosterone levels increase after exercising, especially after resistance training. Low testosterone levels can affect your sex drive and your mood. The good news is that exercise improves mood and stimulates brain chemicals to help you feel happier and more confident. Exercise also boosts energy and endurance, and helps you to sleep better. Fitness experts recommend 30 minutes of exercise every day.

Low testosterone levels may contribute to decreased sex drive, erectile dysfunction, fragile bones, and other health issues. Having low testosterone levels may also indicate an underlying medical condition. See your doctor if you suspect you have low testosterone. A simple blood test is all it takes to check if your testosterone falls within the normal range.

Learning that your testosterone is low can be unsettling, but its not a reflection of virility or manhood at all. Speak to your doctor about your treatment options, but a few lifestyle changes may be all you need to re-energize, body and spirit.

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5 Natural Testosterone Boosters

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BEAUMONT, Texas One Beaumont woman is thanking a tiny pellet filled with testosterone for turning her life around.

For most of her life, Virginia Coleman struggled with a hormone imbalance, and she says it affected her every single day.

Just to get up and move was a chore," Coleman said. "I lived in my pajamas in front of the television."

For decades, she suffered.

I had no quality of life. I felt like I was depressed but it wasnt depression," Coleman said. "I just didnt care about anything.

She said nothing helped.

"I just finally gave up and just said, 'okay Ill just wait here until I die,' Coleman said.

While she struggled with the imbalance, she was faced with another devastating battle. In 1999, she was diagnosed with breast cancer and had to be taken off hormone medications.

They caught it on a routine mammogram and did a lumpectomy and saw that there were cancer cells," Coleman said.

She tells us, the breast cancer wasn't hormone related and did not understand why her doctors took her off.

After surgery and radiation, she's now living cancer-free.

But Coleman said the suffering and agony was still there.

Doctors tried to prescribe medications that just didn't help.

They tried to give me antidepressants or tell me it was all in my head or that there was nothing wrong, but there was," Coleman said.

One day, she finally found hope.

Hope in the form of a tiny pellet. A pelletfull of testosterone.

KBMT

Coleman says a couple of years ago she was seeing Dr. Lubna Elahi at Revivify Medical Spa in Beaumont.

READ HERE |Learn more about BioTe pellets

I came in here for other things, you know personal body stuff. Losing weight and things like that," Coleman said.

That's when she was introduced to a plant-based hormone called Biote testosterone pellets.

Since she had always been told by her doctors she can't take hormones, she decided to get a second opinion from another oncologist and was given the green light.

Okay, we will give it a try because I have tried everything else and it wasnt working," Coleman said.

Elahi has been performing the procedure called 'pelleting' for about three years. Both men and women see Dr. Elahi for the hormone therapy. It's becoming more common.

Those hormones are compressed in these tiny pellets," Elahi said. "We are going to inject them in the fatty area of your buttocks."

Dr. Elahi says while testosterone is a hormone that's associated with menit's critical for the female anatomy.

Normally in women we think about estrogen and progesterone and we never take testosterone into account how important it is for a female body to function as well," Elahi said.

So is this right for you?

There are labs and blood work to help doctors figure that outthe data from the labs is used to determine the exact dosage of testosterone and how many pellets you need.

We always do a post lab in a certain amount of time for men and women to see how high they went up and to keep them within the limit. And also watching how they are feeling," Elahi said.

But as with any medical treatmentthere are side effects. Elahi said patients may experience water retention, headaches, queasiness and acne breakouts.

READ MORE | BioTe hormone therapy

Side effects for women include possible hair growth on the face, and in men it can cause low sperm count.

But for Coleman, it was not only worth it, but it was life-changing.

There is just no way to explain it. Its like life and death, its night and day. Its that much different for me and I hope it works that way for other people too, Coleman said.

Dr. Elahi says women who are pelleted will need to get it done every three to four months. For men, it should be done about every five months.

Unfortunately, the procedure is not covered by insurance.

Elahi says it costs about $350 for women and $750 for men.

According to Dr. Elahi, women begin losing testosterone as early as 20 years old. For men it starts at age 30.

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Testosterone pellets gaining popularity as hormone therapy in Southeast Texas - 12newsnow.com KBMT-KJAC

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Jatenzo (testosterone undecanoate; Clarus Therapeutics), an oral testosterone replacement therapy, is now available for the treatment of hypogonadism.

Specifically, Jatenzo is indicated for testosterone replacement therapy in adult males for conditions associated with a deficiency or absence of endogenous testosterone:

Jatenzo is not intended for use in males with age-related hypogonadism and its safety and efficacy have not been established in males <18 years old.

The treatment carries a Boxed Warning related to blood pressure (BP) increases that could potentially increase the risk of major adverse cardiovascular events. In a clinical trial, Jatenzo increased systolic BP during 4 months of treatment by an average of 4.9 mmHg based on ambulatory BP monitoring and by an average of 2.8 mmHg from baseline based on BP cuff measurements. For this reason, baseline cardiovascular risk should be considered before initiating therapy and BP should be adequately controlled. Among study patients treated with Jatenzo, 7% were started on antihypertensive medications or required intensification of their antihypertensive medication regimen during the 4-month trial.

Jatenzo, a Schedule III controlled substance, is available in 158mg, 198mg, and 237mg softgels. Dosage should be individualized based on serum testosterone concentrations.

Jatenzo offers patients a convenient softgel formulation, and eliminates the worry of gel transference, skin irritation from patches, or pain from injections that other testosterone treatments carry, said Dr Ronald S. Swerdloff, lead investigator of the inTUne trial, the pivotal study that established the safety and efficacy of the treatment.

For more information visit jatenzo.com.

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Jatenzo, an Oral Testosterone Replacement Therapy, Now Available - Monthly Prescribing Reference

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Everyone knows that if you want to lose weight you have to give up your favourite fast food treats, right?

Well, wrong, according to The Fitness Chef, AKA Graeme Tomlinson.

Former personal trainer, Graeme, who has now released his own diet book, Eat What You Like and Lose Weight For Life, insists that with a few simple hacks you can HALVE the calories in your favourite fast food treats.

So if you fancy a quick McDonald's, no problem, you just need to make a tiny change.

And it's the same with Burger King and KFC.

Graeme explained: "When one selects large portion sizes they may be best placed to ask themselves if this is truly required.

"If the answer is yes, then so be it. But if the answer no, one may do so in the knowledge that significant calorie savings can be achieved over time by selecting the smaller equivalents."

Basically, that means the next time you pop out for a burger, fries or a spot of fried chicken, ask yourself 'do I really need to go large?'

For example, if you head to McDonald's and order a large coke, a grand Big Mac and a large fries, it'll be a massive 1,387 calories.

But, and you'll hardly notice the difference, if you order a Coke Zero, Big Mac and medium fries, it'll add up to just 845 calories.

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Next up, Burger King. If you order a large strawberry milkshake, a double whopper and large fries, that'll be 2,111 calories, more than most people should be eating in a day.

However, if you switch your order to a small strawberry milkshake, regular fries and a normal whopper, you'll eat just 1,338 calories.

And on a trip to KFC if you choose a mighty bucket for one, large BBQ beans and a large Pepsi that'll be 1,585 calories.

However, if you order a large Pepsi Max, large popcorn chicken and regular BBQ beans, it'll be just 570 calories.

Graeme, who has hundreds of thousands of followers on Instagram, is a man on a mission to get people to ditch fad diets.

He insists everyone can lose weight without giving up their favourite foods, including pizza, chocolate and ice-cream.

The 32-year-old stresses the key thing is to keep track of how many calories you're eating and make sure you consume fewer than you use.

And it doesn't matter where you get those calories from.

Graeme said: "I wanted to break it down so people can understand it.

"There is so much rubbish out there and I wanted to tell them that there's only one way you can lose weight and that's with a calorie deficit.

"People feel deprived and that's when they give up and start to binge - but you don't need to feel deprived."

This means you don't have to eat nothing but chicken and broccoli if you want to shed the pounds, you can still have a slice of cake or a biscuit.

Worried about going out for pizza? Don't be, just eat fewer calories the day before and the day after.

Or make sure you opt for a small, rather than a large - fewer calories but all of the taste.

Graeme admits it can take some getting used to at first but stresses it soon becomes second nature.

And his one piece of advice when it comes to eating to lose weight "the best diet for people to follow is the one they can stick to".

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How to halve the calories in your favourite fast food without giving up any treats - Mirror Online

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During the latest edition of Lilian Garcias Chasing Glory podcast, Biana Belair commented on her struggle with bulimia and depression back in high school, and more. You can check out some highlights from the interview below:

On how her struggle with bulimia began: So in high school I was probably around 155, and I wanted to run fast, I wanted to get a scholarship, so it was drilled in me that if you lose weight, youll run faster. So I went on a diet, I did lose weight, but I got to a plateau and I couldnt lose anymore weight, so I started throwing my food up, so I became bulimic. I became bulimic. And I lost weight and I actually ran faster which is crazy but I ended up getting hurt because I didnt have the right nutrients and I wasnt keeping the vitamins down, the nutrients, Im getting hurt, but I already got my scholarship to South Carolina. So I went to South Carolina my freshman year and I decided I dont want to do this anymore, Im not going to do this anymore. Im starting over, Im starting fresh. I got what I wanted. The goal was to get a scholarship and I got it, so lets start fresh, lets not do this anymore.

On continuing to struggle with bulimia in college: In my mind I was telling myself Im not going to do this anymore, Im here, Im going to try to start new, and I ended up having this obsession with food where I was now binge eating at night, I wasnt eating in front of people but I would go and binge eat at night and I was gaining all this weight, and then I had the coaches tell me, What happened to the Bianca from high school, we need the same Bianca from high school. So instead of seeking help and figuring out the healthy way to get back there, I went back to throwing my food up again. So now, Im binge eating and throwing it up, binge eating and throwing it up. And of course, Im not going to perform well doing that. Mentally I wasnt there. I got depressed and I ended up being prescribed medication and things just didnt work out there. But at that time, I felt like I was young, my first time being on my own, and I was blaming everyone else. Its the coachs fault, its the programs fault, Im not running fast because of this, but really I wasnt running fast because of the things I was doing to myself.

On becoming depressed after transferring to another college: I transferred to Texas A&M and tried to do the same thing where Im gonna start new, again, this time I stopped throwing my food up for the most part but then I stopped my medication cold turkey which youre not supposed to do. Youre supposed to wean off of it. And I was taking it and my parents didnt know, my friends didnt know, I was just taking it and not telling anyone because I was embarrassed about it, I didnt understand depression. Things were going OK at A&M until all of a sudden I just felt like I just was losing grip on everything and I couldnt catch up and I didnt know why and I started getting emotional and I started isolating myself and I was having these emotions that I didnt understand, and I started trying to tell my parents and tell my friends but they didnt understand because they didnt know I was on medication and quit cold turkey and I didnt understand what was happening to me. So it got to a point where I couldnt even explain it, I was just out of it. And what happened was, from what they explained to me, you cant stop your medication cold turkey because then you go into relapse, even worse than you were before.

On being hospitalized after taking pills: I felt like I wasnt being heard, I was trying to tell people I needed help, I felt like nobody was listening. Ive never really talked about this. I ended up taking a bunch of pills and my roommate took me to the emergency room, it wasnt super life threatening bad but the fact that I did take that action, they sent me to a mental overnight hospital to try to get me together, try to get myself together, ended up spending a week there, getting therapy. And afterward, I had to make the decision if I wanted to go home or try to come back and finish out my semester. So I decided to try to finish out my semester, I did, not very well. And thats when I made the decision to go back home, to Tennessee, and thats when I feel like, I was forced to just, hey, you need to get help, and the only way is to go back home to your support system, and that was the last thing I wanted to do is go back home because, I felt like a failure.

The rest is here:
Bianca Belair Comments on Her Struggles With Bulimia and Depression in High School - eWrestlingNews

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By BEATRICE NAKIBUUKA

Abstaining from solid foods for aperiod beyond your normal eating routine (fasting) is known to be helpful in detoxifying and repair of body tissues since digestion is put on hold. It also helps with loss of fat since the body is allowed to burn fat for energy when there is scarcity of food.

After intermittent fasting, which may take about (12 to 18 hours), there should be a healthy way to break your fast in order to refuel. Breaking your fast the wrong way can cause bloating of the stomach, a lethargic feeling the next day.

According to Lilian Nyanzi, a nutritionist at Neulife Medical Centre, do not use the excuse of abstaining from food to feast on junk food. She adds that while breaking your fast, you should focus on energy rich and nutrient dense foods that will keep you full throughout the next day.

The first phaseNyanzi says you should focus on getting plenty of proteins, healthy fats and fibre but start with easy to digest foods and fluids that will be gentle on your digestive system. These should be nutrient dense in order to satisfy the craving your body may have at the time of breaking your fast.

Some of the best foods to break your fast with can include boiled eggs, unsweetened yoghurt, freshly prepared fruit or vegetable juice, fruits such as pawpaw, avocado, mangoes and watermelon, among others. Cooked vegetables such as spinach, vegetable soups, and bone broth can also be good options for people who are breaking their fast, she says.

Nyanzi also warns people to avoid sugary drinks because they provide empty calories. Taking caffeinated drinks such as coffee on an empty stomach can make you feel nauseous.These should be replaced with vegetable soup and bone broth. Remember to drink as much fluids (water) to help in the digestion process of the next phase of food.

The second phase Bena Okiria, a nutritionist, says the foods here are a bit harder to digest but aim at getting more calories from proteins healthy fats than from carbohydrates if your goal is to lose weight. This will help the body to deplete the sugar reserves.

Foods such as raw vegetables, nuts and seeds, whole grains and beans can be very handy in making you feel full for longer and reducing your sugar cravings. Cut out processed food since the processing removes the foods nutrients. Also, cook your own meals and control the amount of salt used, she says.

She also adds that you should listen to your body, know how you feel and make the necessary adjustments. With this, you will be able to practice mindful eating.

This kind of eating will also help you follow your sensation to hunger and stop eating when you feel satisfied. You should also eat slowly, avoid talking while eating and chew thoroughly to prevent air finding its way into the stomach because it will cause digestion problems.

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The best foods to break a fast - Daily Monitor

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So, you've resolved to to get healthier. Maybe you want to lose weight, eat more nutritiously, or simply feel energised instead of sluggish.

But where do you start? Should you follow your friend who swears by their keto regime? Can you trust "scientific" claims about eating based on your blood type? Do you need to follow a diet at all?

To separate the (possibly gluten-free) wheat from the chaff, we've researched seven popular diets and made a handy guide for each. They've all been reviewed by Dr Rosemary Stanton, a public health nutritionist.

Here's a run-down of the diets we've profiled, from A to P, to help you get a handle on where they came from, whether they work and what you can and can't eat.

Thinking about trying a new diet? Before you do, read this advice from Dr Sandro Demaio

The philosophy behind this eating plan is that Western diets are too acidic and lead to acidic waste build-up in the body, wreaking havoc on our organs and leading to chronic disease.

Advocates claim that by eating 70 per cent alkaline foods and 30 per cent acidic foods, you'll create an environment in your body that is optimal for health and physical exercise.

Find out what foods are allowed in the alkaline diet and why experts are critical of its health claims.

Created by Dr Robert Atkins and popularised in the 1970s, this eating plan is based on the theory that if we limit our carbohydrate intake, our body will begin burning fat for energy.

There are four phases of the diet and sample menus feature protein-rich foods like meat, poultry, seafood, eggs and cheese, along with fats.

We've broken down the pros and cons but the majority of medical experts say the cons of Atkins outweigh the pros.

The blood type diet is based on the theory that the body interacts with foods differently according to your blood type.

It was developed in the mid-1990s by naturopath Peter D'Adamo who created specific diets for each blood type O, A, B, and AB that ranged from a Paleo-style eating plan to a low-fat vegetarian regime.

However scientific evidence does not support the claims of this diet.

The 5:2 diet became popular in 2012 after it featured in a documentary by BBC journalist Michael Mosley.

It advocates for people to fast on two non-consecutive days per week and eat a usual diet on the other five days. (On fasting days, women must limit their intake to 2,100 kilojoules and men to 2,500 kilojoules about one-quarter of the recommended intake for normal-weight adults.)

The jury is still out on the benefits of intermittent fasting, and it's unsuitable for many people.

You might be surprised to learn that the ketogenic or 'keto' diet was first developed in the 1920s to treat children with severe epilepsy who weren't responding to drugs.

To do the keto diet (and become ketotic), you need to limit your carbohydrate intake to around 10-20 grams a day says Monash University's head of dietetics, Helen Truby: "That's like half a slice of bread."

The keto diet is no silver bullet, and available research on the diet for weight loss is still limited.

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More food philosophy than a 'diet' as such, this eating plan doesn't cut out any major food groups.

Vegetables, seafood, and healthy fats (hello extra-virgin olive oil) feature in this diet, along with wine and occasional sweets. Though consumption of red meat is low.

The Mediterranean diet has been linked to improved heart health and reduced risk of diabetes. And, when coupled with portion control, can be an effective tool in weight management.

The Paleo or Paleolithic diet first appeared in the 1970s, but it's received renewed interest over the last few years.

It's based on a pre-agriculture approach to eating, which means meat, poultry, seafood, eggs, fruit and vegetables are in, while cereal grains (including wheat), dairy products and processed foods are out.

Experts say there are some useful messages in this diet, including the need to avoid salt, processed food and most types of alcohol. But there are health concerns about cutting out entire food groups, and eating too much of others.

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Compare popular diets in one place with the help of a nutritionist - ABC News

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As per various researches, eating food with hands makes the whole experience more enjoyable. As per a study published in the Journal of Retailing, when an individual eats food with his/her hands, it makes the food not only tastier but satisfying as well. This process also helps a person to eat more as compared to eating food with cutlery. "Our results suggest that for people who regularly control their food consumption, direct touch triggers an enhanced sensory response, making food more desirable and appealing," said study researcher Adriana Madzharov from Stevens Institute of Technology in the US.In her first experiment, Madzharov had 45 undergraduate students visually inspect and evaluate a cube of Muenster cheese, hold it before eating it and then asked them to answer questions about their eating behaviour.Half of the participants used a pick and sampled a cheese cube with an appetizer while the other half sampled a cheese cube without pick. Initially, the two groups did not indicate any difference.

The researchers found that participants who reported a high degree of self-control when consuming food -- individuals who report that they can resist tasty foods and are conscious about what and how much they eat -- when using their hands found the cheese tastier and more appetizing.

Even when Madzharov manipulated participants' thinking on self-control, goals and food consumption, these findings persisted, suggesting that a high degree of self-control influences how people experience food when they touch it directly with their hands -- to show whether self-control is real or primed.

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Eating with hands makes food taste better! - Times of India

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Its a new year. Again. And that means our social media feeds will ping with the extra shiny versions of our friends carefully curated efforts to get (and keep) their shit together for a month or two. But what happens to those grand plans come March? Like Thanos snap at the end of Infinity War, half of em will dissolve into dust.

Statistically, it is closer to 80%. Why do most resolutions fail so predictably?

More often than not, we set these enormous abstract goals for ourselvesthings like be healthier, or get out of debt, or stop being a relentless liar, but then we dont break those ideas down into teeny-tiny achievable behaviors.Many people use the acronym S.M.A.R.T. (specific, measurable, achievable, realistic, time-bound) as a guidepost for their goals. Personally, I like K.I.S.S. (keep it simple, stupid), because I was raised Catholic and respond well to shame.

Many times, one small successful behavior change can have a huge impact on your overall mindset moving forward. Instead of focusing on a giant end-goal of losing 50 lbs. and finally showing your ex just what theyre missing, start small with a singular healthy behavior like drinking a quart of water first thing every morning for a week. Just take it one baby step at a time, grasshopper.

A great resource for this sort of thinking is the book Tiny Habits by BJ Fogg. I checked it out from the library and will most likely renew it three times before returning it unread.

See, I know what Im talking about here.

Editing is hard. Its not fun to narrow down our precious ideas and prioritize them. When it comes to resolutions, its easy to come up with a lot of things you could do and sometimes difficult to land the plane. Take it from me and the mantra I have for tiki drinksone & done.

If you find yourself nailing that one resolution, feel free to add something later, regardless of what month it is.

When Im juggling multiple balls (lol), I love making a list. God, I love a list. I love a list so much that I put things on the list that are already done just so I can cross them off the list. Try to keep your list small, though. If its too big, its too hard to handle. Thats what she said.

For more on this concept, check out Just One Thing by Dr. Rick Hanson.

Change is hard and new things can be scary. Most people would rather fail in familiar ways than fail in new ways. Try thinking of yourself as a child learning to do something new. Would you mercilessly berate a kid mispronouncing words as shes learning to read? If the answer is yes, maybe steer clear of volunteer work with literacy programs.

Creating new routines or systems requires repeating behaviors, so dont trash talk yourself at the first slip. Training yourself is no different than training kids or dogs or husbands. Positive reinforcement works way better than negative. Catch flies with honey. Be sweet, jerkface.

Celebrate the wins. When you eff up, try to stay neutral. Your choices are neither good nor bad. Notice when you start throwing shade in your head and course correct. Tell yourself to stop judging and start helping.Think about ways you can help your future-self succeed the next time youre faced with a similar situation. When it comes to the way most of us talk to and about ourselves, we could all benefit from stopping to askAITA (am I the asshole)?

For more on this topic, Id suggest Unf*ck Yourself: Get Out of Your Head and into Your Life by Gary John Bishop. The free snippet of the audiobook online was pretty good, so its now on my ever-growing reading list.

I know, I know. I keep giving advice regarding things I cant even finish.

Instead of insisting that things happen exactly as you plan them, allow for the variance. Expect the upset. Be prepared to redirect the route as you talk to yourself in that creepy GPS robot voice, Recalculatingrecalculatingin 50 ft, make a U-turn.

If you label activities or behaviors as things you should do, thats rigid thinking. Strive to be more flexible and turn those should into coulds. I could go to the gym. I could go on a hike. Or I could do some light stretching in the living room with my three cats and watch Firefly again. Theres goodness in degrees.Do your best to avoid all-or-nothing thinking and absolutes. The way we frame things internally is a critical component of sustained behavior change.

Dr. Michelle Segar is a behavioral sustainability scientist, and she recommends sorting your motivations into the two bucketsintrinsic or extrinsic.

Intrinsic or internal motivations are linked to internal rewards. Its when you do something because it is satisfying on its own and deeply attached to your values and desires. In contrast, extrinsic or external motivations are essentially external rewardsthings like approval, wealth, notoriety, good grades or staying out of prison.

Its important to remember that intrinsic motivations arent inherently good and extrinsic motivations arent inherently bad. You need to figure out what works for you. Whatever you land on, remember science shows that our brains are hardwired to respond to immediate rewards.

For example, if you tell yourself youre exercising because it will boost your mood TODAY and help you sleep better TONIGHT, you can reap those benefits immediately. If you focus on the fact that exercising will help you live longer or lose weight eventually, thats great and all, but those reasons arent as gratifying as quickly.

I dont have anything quippy to say here, because this is the serious part. This is where you do the work. This is where you sit quietly with yourself, with a pen, some paper and Google search for reference, and determine your core values (if you havent already). What do you really care about? Not to sound too much like Ferris Bueller here, but life moves pretty fast. I highly recommend figuring this out as soon as possible and then revisiting it regularly.

We all need to press pause once in a while and assess whether our thoughts, words, and actions are in alignment with whatever core values weve determined are our own. That last part is importantmaking sure your core values are your ownnot necessarily whats been handed down to you from your family of origin, or the media you consume, or the circle-jerk of idiots you compete with at work.

Thats all Ive got. Remember to be kindto yourselfand to everyone else who is struggling to be the best version of themselves in this world that moves so fast. May the Force be with you and may the odds be ever in your favor.

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Listen, it's okay to suck at New Year's resolutions - Kansas City Pitch

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By Kathy Iverson

Kirkland Senior Council

As we age, the one event that is most likely to keep us from enjoying life is falling.

Each year, 25 percent of older adults are at risk of falling and those who have experienced one fall are three times more likely to have more. In fact, every 11 seconds, an older adult goes to an emergency room to receive treatment from a fall injury, according to the National Council on Aging. A fall can often start the ball rolling down the slope to dependent living.

What can you do to avoid falling? Here are a few simple suggestions to help find the right balance to keep safe.

Exercise to improve strength and balance reduces the risk of falling. Our city community centers, the YMCA and other local gym facilities offer programs to address strength and balance, such as yoga or tai chi. Many insurance plans have exercise benefit programs that may even include a gym membership in your coverage.

Review all medications (both prescribed and over the counter) with your health care provider or with your pharmacist. Medications can often have side effects that can cause balance issues.

Wear safe shoes. Do not wear flip-flops, worn out shoes or slippers that offer no support.

Have your vision checked. Age-related vision changes affect your mobility. Clouded vision issues more than double the likelihood of falling.

Install handrails. Install handrails on all stairways, even if only two steps.

Secure small rugs. These are hazardous and often increase slipping or tripping.

Install handhold bars and other safety equipment. Install handhold bars in bathrooms including showers, tubs and toilets. Place slip-resistant mats in the tub or shower.

Evaluate your homes lighting. Bright lights help you see pathways and hazards.

Remove clutter. De-clutter around the spaces you occupy and remember that pets can be a tripping hazard.

Do not carry heavy or awkward loads. Always be cautious and dont attempt to navigate stairs with objects such as laundry baskets. Also, make sure you keep one hand on the railing for safety.

Depression, loneliness, fear of falling and lack of social connections are all fall risks. Take advantage of community centers for a variety of activities. Transportation assistance is available. Ask your local senior center for assistance. In Kirkland, the Peter Kirk Community Center can assist older adults, helping them find the right programs. Call 425-587-3360.

The Centers for Disease Control and Prevention found that death rates from falls among adults 65 and older increased more than 30 percent between 2007 and 2016. We can change this trend!

For exercises to improve balance visit: tinyurl.com/t6hty9j, tinyurl.com/wz8b87q or tinyurl.com/t2oaoc9.

Coming of AgeAgain is edited by the Kirkland Senior Council, a group the city of Kirkland created in 2001 to advocate for older adults in our community. The council is made up of people living or working in Kirkland who want to improve and maintain the quality of life for people in Kirkland as they grow older. Membership opens in the fall.

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