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Transparency Market Research points out that the competitive landscape in theglobal human growth hormone marketis fairly consolidated. Players continue to focus on developing products with minimal side effects. To expand business to newer markets several vendors are looking at mergers and acquisitions.

Collaborations has become an important part of talent acquisitions for better drug development. For instance OPKO and Pfizer are collaborating to develop and sell human growth hormone hGH-CTP for treating adults and children. Some of the leading players operating in the global human growth hormone market areMerck KGaA, Eli Lilly and Company, Pfizer Inc., Novo Nordisk A/S, and Novartis AG.

According to the research report, the global human growth hormone market is expected to be worth US$ 5,261.5 mn by the end of 2026 in terms of revenue. During the forecast years of 2017 and 2026 the global market for human growth hormone is projected to surge at a CAGR of 6.2%.

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Out of the many routes of administration, the subcutaneous route of administration is projected to garner the highest revenue of US$1,600 mn by the end of 2026. It continuous to be the most preferred type of chronic growth therapy. From a geographic point of view, North America human growth hormone market is expected to remain in the leading position to strong presence of players.

Rising Incidences of Chronic Conditions amongst Children and Adults Boosts Uptake of Human Growth Market

The growing application of growth hormones in treating many diseases and conditions has created a plethora of opportunities for the global human growth hormone market. The global market for human growth hormone is also being driven by the increasing awareness about the effectiveness of growth hormones in rectifying short statures. Children suffering from congenital conditions have significantly benefited from growth hormones.

Meanwhile, adults with issues pertaining to pituitary gland have also led to a growing demand for human growth hormone therapies. Today, rising incidences of HIV/AIDS, growing research and development of long acting drugs, increasing cases of cancer, improving expenditure on healthcare, and commonly found growth hormone deficiencies have all augmented the global human growth hormone market.

The research report also points out that rising incidences of pituitary tumors, neuropsychiatric-cognitive, skeletal abnormalities, neuromuscular, cardiovascular, and metabolic abnormalities are expected to seek human growth hormone therapies as effective solutions. Majority of these ailments can be alleviated with the help of growth hormones.

The report also states that the human growth hormone therapies are predominantly used for Tuner syndrome as these treatments are designed to treat poor sexual as well as physical developments. Thus, the increasing scope of application of human growth hormones is projected to take the global market to newer heights.

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Illicit Use of Drugs Likely to Hamper Global Human Growth Hormone Market

On the flip side, the global human growth hormone market is challenged by a few elements. The high cost of these drugs and therapies is the key reason holding the market back from achieving bigger market size. Additionally, illegal usage of growth hormones amongst sportsmen has become the biggest challenge for the global human growth hormone market. The report emphatically states that the adverse side-effects of these drugs is also been a major concern for the overall market.

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Human Growth Hormone Market Overview and Forecast Analysis up to 2026 - Pro News Time

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It took a bit longer than expected, but the Jarrell Miller-Top Rank partnership appears to be imminent. Mike Coppinger reports that the two have verbally agreed to terms on a multi-fight promotional deal that will see the heavyweight contender compete exclusively on ESPN platforms. adding some much-needed depths to Top Ranks infamously shallow 201+ pool.

If/when Miller (23-0-1, 20 KO) graces the Worldwide Leader in Sports, it will be for the first time since his November 2018 knockout of Bogdan Dinu, He was slated to welcome Anthony Joshua to the States on June 1st, 2019 and had built the mutual resentment to a zesty simmer before failing drug tests for, well, everything. For your amusement, I released the second article when the HGH news broke, only for the next test to be revealed and force Scott to come in and edit my freshly posted article to inform you all that Miller had done even more drugs than we thought.

Signing this guy to a multi-fight deal sounds iffy, both from the ethical perspective of brushing aside his wrongdoing and the practical perspective of banking on someone whos already flushed heaps of marketing capital down the drain, but Bob and co. are kinda desperate. They spent a ton on Tyson Fury without having anyone for him to fight, leaving the

champ to fight the likes of Tom Schwarz and Otto Wallin between cracks at free agent Deontay Wilder. Fury and Wilder are already booked for their sequel (February 22nd) and threequel, though, so I expect Miller versus Wallin on ESPN+ sometime in the middle of the year.

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Top Rank, Jarrell Miller verbally agreed to terms on multi-fight deal - Bad Left Hook

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It is essential to give children the right kind of food to support their growth and promote healthy height gain. Two hormones contribute to the height of a child. Human Growth Hormone (HGH) and Insulin-like Growth Factor-1 (IGF-1) determines longitudinal bone growth and maintain bone mass. Hence, it may be helpful to consume foods that not only stimulate the production of the growth hormone but also aid bone growth.

Some children suffer from stunted growth because of their body system lack the nutrients that will boost their growth hormones. This article will show you the foods that would aid your child's growth.

1. Eggs

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Studies have shown that malnourished children who were fed with a high-protein diet over a period developed more height compared to those who were fed with standard protein. Eggs are incredible sources of protein, riboflavin, biotin, and iron. Protein helps in cell growth and development. Egg white is a concentrated source of protein. Make sure to include eggs almost every day in your childs meal.

2. Green leafy vegetables

Green leafy vegetables not only give your kids strength but also supply a good amount of calcium. The calcium in leafy vegetables balances bone resorption (breaking down of tissue in the bone to release minerals) and building of tissue in the bone by deposition of minerals, which varies according to age . Vegetables like cabbage, broccoli, kale, and spinach would supply the nutrients needed for growth.

3. Fruits

Fruits are not often associated with minerals, but some fruits contain an adequate amount of calcium and other minerals required for the healthy growth of the bones. Make it a habit to give your child 1-2 servings of fruit daily. You can also add them to cereals to make them colorful and tasty. Examples of fruits with calcium content are oranges, apricots, kiwi, and pineapple.

4. Dairy and dairy products

Milk (dairy) contains calcium and protein, which aid the growth of bones and also develop strength. Whole milk has more nutrients than the skimmed versions. Dairy products like cheese, yogurt, curd, and cottage cheese are abundant in calcium and vitamins, which are important for bone mineralization in children. Get your kids to drink milk every day or make dishes that are filled with the goodness of milk.

5. Beans

Beans are excellent sources of protein but have a limiting amount of amino acids. Most beans contain a good amount of calcium, which is essential for a growing child.

ALSO READ: Weight Loss: Can fish actually help you lose unhealthy fats?

6. Whole grains

Whole grains are rich in vitamin B, magnesium, selenium, zinc, and iron and contain a small amount of calcium. All these minerals are essential for bone growth and mineralization. You can give your kids whole-grain bread and pasta as well as cereals.

7. Soybean

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Soybeans are rich in proteins. While they are likely to be useful in improving optimal bone health, the mechanisms are still not clear. You can create many yummy dishes with soybeans that your kids will relish. A few examples of soybean products are soy flour, soy chunks, tofu, and soy milk.

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Want your kids to grow tall? Feed them with these foods - Pulse Nigeria

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Most Americans don't gravitate to yoga when they are looking to lose weight. Intense cardio and weightlifting are thought of as the keys to calorie burning and muscle building. Yoga, on the other hand, tends to be understood as a less intense, more meditative practiceand understandably so.

You won't hear many devout yogis talk about weight loss as the driving force behind yoga. In fact, when Indian gurus and monks first introduced yoga philosophy to the West in the late 1800s, their intent was to teach people how to achieve mental fortitude and inner peace. But this doesn't mean that yoga can't benefit someone who is trying to tone up.

Yes, the effects of a consistent yoga practice could mean you shed some pounds. But realize that yoga has other benefits that, while not related to weight loss directly, can have a significant effect on your overall physical and emotional health.

Yang Yoga styles, including Hatha/Vinyasa, Kundalini, and Power Yoga, are increasingly popular weight loss choices for their more dynamic and physically vigorous flows. These styles can challenge your heart rate, improve your strength, balance, coordination, flexibility and leave you sweating on your mat. Some studios are even incorporating weights and more HIIT-style methods into their classes.

However, getting results isn't necessarily dependent on the intensity of the class, says international yoga instructor Adriene Mishler.

"Daily or regular yoga is more beneficial than hitting a hard power yoga every once and a while," she says. "Through consistent practice you start to connect the dots between mind and body as well as how the practice effects your life off the mat. A daily practice also yields physical results as the body increases mobility and builds strength."

You can start with these 13 yoga stretches here. Beyond these daily movements, here's how a regular yoga practice can help you develop healthier habitsand lose weight along the way:

One of the greatest benefits of yoga is becoming more mindful, says Mishler. Studies show that people who practice mindfulness are less stressed, less likely to reach for comfort foods, and less likely to binge eat. "As we get more in the habit of listening to our breath and our bodies, we gain more control over what is happening in the mind," says Mishler. "We become less reactive and more present."

Poor sleep can sabotage weight loss efforts, according to researchers. You know how it goes: When you're tired, you may be too tapped to workout effectively and more likely to give into unhealthy cravings. Your metabolism may even be affected. Exercise in general is known to improve sleep, so try doing a few yoga poses before bed to tire yourself out and get to sleep faster.

In today's rushed world, many of us breath shallowly, therefore increasing our stress and anxiety levels. When we are operating in that state, our adrenal glands release more cortisol. High levels of this hormone can lead to increased blood sugar, weight gain, and digestive issues. Practicing deep breathing can help to reduce stress, and as a result, decrease cortisol in the body. Some research even suggest that certain breathing techniques can improve metabolism. A 2014 study revealed that the majority of our weight loss occurs when we are breathing. When we breakdown triglycerides, or fat, we exhale it in the form of carbon dioxide (CO2). Since that discovery, in 2018 a group of scientists found that certain breathing techniques could potentially increase metabolism, but more studies need to be done on how breathing affects weight loss.

Check out Adriene Mishler's complete Yoga Tone for Weight Loss flow here.

Like what you just read? Youll love our magazine! Go here to subscribe. Dont miss a thing by downloading Apple News here and following Prevention. Oh, and were on Instagram too.

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Can You Lose Weight By Doing Yoga? - Yoga for Weight Loss - Prevention.com

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The Senior Program at the Greater Maple Valley Community Center, located at 22010 SE 248th St. in Maple Valley, invites all adults ages 50+ to come and see what we are all about! Call us at 425-432-1272 with any questions or visit our website http://www.maplevalleycc.org for more information and our monthly calendar.

We would like to offer our sincere thanks to Covington Place Sr. Apts. for their continued support of our programs.

Trips, Groups, Special Events

Payment for all trips is due at time of registration. Cancellations are refunded if seats can be filled; a $5 non-refundable service fee will be applied. Trip costs include all Community Center and travel expenses.

Wednesday, January 15 National Hat Day Beanie, sombrero, top hat, cowboy hat, or fedora, anything goes! Dig out an old favorite hat, or get creative and make your own masterpiece! Wear it in for bingo and lunch, favorite hat will take home a prize.

Friday, January 17, 24, 31, Feb 7, 14, 21 Brain Fitness This program uses individual and group activities designed to stimulate a variety of your brain regions. The class is social, interactive, and fun! You can expect to be challenged with visual puzzles and games, and to participate in activities that use your short-term and long-term memory. The class is offered in partnership with MultiCare and is a part of their Celebrate Seniority program. There are 2 levels, Level 1 runs from 9-10:15 and Level 2 runs from 10:45 until noon. REGISTRATION REQUIRED.

Tuesday, January 21 Senior Trip: Seattle Antiques Market and Dukes Seattle Antiques Market is one of the largest collectibles and antiques dealers in Washington! This 6,000 sq. ft. store is filled with thousands of treasures from the past. Youll discover a wide selection of antique furniture for the home, nautical antiques, collectible vinyl, vintage typewriters, vintage cameras, mid-century modern home decor, antique office furniture, vintage toys, and much, much more! We will leave GMVCC at 9:30a.m., shop for a while, then head to Dukes Chowder House for lunch. Cost is $15, plus money for shopping and lunch.

Senior Fitness

Mon/Wed/Fri at 9:00a.m. Walking Group Meeting in the GMVCC lobby MWF at 9:00a.m., we walk on the Lake Wilderness Trail as a group, rain or shine. Everyone walks at his or her own pace; covering approx. 3 miles round trip. This is a drop-in activity; no need to call ahead. There is a $1 suggested donation to support on-going GMVCC Health and Wellness programs.

Mons and Weds., at 9:00a.m. Aging-Well Yoga Instructor will help you gently increase strength, flexibility, posture and balance. Everyone will be working at their own pace. 4-class punch card is $30; 8-class punch card is $50; 12-class punch card is $70; drop-in rate is $10. No reservations are necessary; pay in class. This class is held in The Den. Call us with any questions.

Mons., Weds. and Fris. at 10:30 Fall-Prevention Exercise The Fall StopMove Strong exercise program was designed specifically to improve balance and strength. It is a series of 3 different 12-minute sessions. This is free and no sign-up is necessary. Please note: no exercise on party days.

Socials and Games

Time and availability might vary because of holidays and parties. Suggested donation of $1 in the activity donation box.

Mons. Bingo at 11:00; Pinochle at 12:30; Ping Pong 12:30

Weds. Quilting & Sewing at 10:45 (2nd & 4th Weds.) in the Den; Bingo at 11:00, Pinochle and Mah Jong at 12:30

Fris. Bingo at 11:00, Painting at 1:00, Ping Pong 12:30, Pinochle 12:30

Fris. at 1:00 Painting

Calling all painters (all mediums) to come in to use our main hall to paint, socialize, and share ideas. Tables and space to spread out is available, however, there are no easels for use, and no instruction given.

Lunch Menus

Lunch served each Mon., Wed., Fri. at 12:00. For those age 60+ there is a suggested donation of $4. For all others, there is a $7 fee.

All menus are subject to availability of food items. Milk, coffee, and tea are available for all lunches.

Wed., Jan 8: Chicken Noodle Casserole, broccoli salad, tropical fruit, milk

Fri., Jan 10: Potato Soup with Sausage and Kale, green salad, breadstick, apple, milk

Mon., Jan 13: Salmon patties, rice pilaf, green beans, fruited jello, croissant, milk

Wed., Jan 15: Sloppy Joes, Normandy vegetables, coleslaw, pears

Health and Wellness

Routine Pedicure/Footcare Karens Foot Care is offered to seniors on the 2nd & 4th Friday of each month and the 4th Thurs. Cost is $32. Please call GMVCC to make an appointment as this popular service fills quickly.

Blood Pressure Checks are offered on the 1st and 3rd Fridays between 10:30 and 11:00. This service depends on availability of MV Firefighters.

Services

Community Center Shuttle Need a ride in? Our shuttle runs M/W/F between 9a.m. and 3p.m. and provides rides to GMVCC for programs and lunch. Shuttle rides are $1 each way within our transportation boundaries. Call 425-432-1272 for availability at least 24 hours in advance. $20 bus passes (good for 20 rides) are available.

Volunteer Transportation Need a ride to a medical appointment? Call Janet at 425-432-1272 at least one week in advance to arrange a free volunteer-provided ride. This Volunteer Program is now in great need of drivers. If you think you would like to help seniors get to medical appointments, please call the above number to become a volunteer.

Meals on Wheels (by application only). Applications must be obtained from and submitted to Sound Generations (call 206-448-5767 or mealsonwheels@soundgenerations.org and http://www.soundgenerations.org). A new, expanded menu is now available.

Free Pet Food In partnership with the Seattle Humane Society, the Greater Maple Valley Community Center offers free pet food for qualifying low-income seniors.

Medical Lending Closet Free walking aids & bathroom equipment are available from our lending closet free of charge(call for current items). We also welcome donations of these items!

Cell Phone Drop Off Drop off your old cell phones here to be distributed to US military as well as people in general disaster areas. This is part of the Phones for Soldiers Program. More information can be found at: http://www.cellphonesforsoldiers.com

Eye Glass Drop Off Drop off old prescription glasses here for the Lions Club to refurbish and redistribute to those who need them.

Computer Assistance Volunteer Curtis Patterson specializes in working with senior citizens and provides free, caring, patient, one-on-one computer assistance including repairs, upgrades, diagnostics, tutoring, virus/spyware cleaning, and more. PC and Android are his specialty, but Curtis is willing attempt to help with Apple products as well. Call us at 425-432-1272 to arrange and appointment. Age requirement is 50+.

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Maple Valley Senior News Updated 1-14-2020 - Voice of the Valley

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When it comes to football, there are many ways to get ahead of the game. Whether it's increasing your bench weight or your oxygen absorption during practice, you can employ several different strategies to gain an edge during the game. Use these tips and conditioning exercises to enhance your play on the field, and increase your chances of moving on to the next level.

1. Nutrition Is Extremely Important

Nutrition is just as important as training when it comes to sports. Exercise alone will not counteract all the ill effects of an unhealthy diet. According to Elitefts, "what you eat directly relates to how you perform." Eating ahealthy and balanced dietis equally as important to your game as weight and endurance training. Make sure to eat lots of proteins, vegetables, and fruits. Limit junk food to once or twice a week while focusing on healthy fats and carbs.

2. Stick To The Basics

With all the information out there on the internet, it can be easy to get sidetracked by new, oddball exercises. Variety is great when it comes to an exercise routine, but adapting new exercises that aren't effective won't do you any favors.

When you first get started, focus on the basic exercises such as bench presses, deadlifts, cleans, and squats. Once you've mastered the basics, add in their variations to avoid getting bored. This can include box squats, clean pulls, snatch grip deadlifts, sumo deadlifts, inclines. The goal here is to use exercises that are proven to get results instead of one-off suggestions that may not help your performance.

3. Stay Consistent

No exercise routine will enhance your game if you don't stick to it. Although this is simple advice, it may be one of the hardest to adhere to. No matter how many curls or squats you do in one sitting, it won't help overall if you can't stay consistent.

Aside from just exercising regularly, changing up your routine every other week can do more harm than good as well.Tons of players have a habit of changing their workout routine every other week due to the latest article that comes out, contradicting the last one. While switching up exercises is a good idea, completely changing your whole workout philosophy too often will keep you from seeing results.

4. Train All Year

Just because it's not football season doesn't mean that you shouldn't train. In fact, if you want to be an all-star player, you'll need to train all year round. One way to make this easier is tojoin a football campwith year-round facilities in the offseason. This will keep your skills sharp. Since this is something that other players might be less likely to do, it's a great way to gain an edge on the competition.

5. Add Reps To Get Bigger

If you are looking to increase muscle mass, you'll need to eat right and add more reps to your workout. One of the best ways to do this is to mix low, heavy rep sets with your main exercises like squats, box front squats, or incline. Follow these with assistance exercises that are higher in rep count to increase your bulk. Some great assistance exercises include:

Rows

Chin-ups

One-arm row

Dumbbell bench

Curls

Dumbbell overhead press

Straight leg deadlifts

6. Time Your Sets

Another great way to increase muscle mass is totime your setsinstead of counting just the reps. Set a timer for somewhere between 90 seconds and two minutes. Once that timer starts going get in as many reps as you can while resting appropriately. Try to increase the number of reps you can complete during your timed set week over week. This will definitely put muscle on even the scrawniest of players.

7. Increase Speed by Increasing Strength

By strengthening the right muscles, you will end up increasing your speed. Use exercises that focus on your glutes, hamstrings, and quads. Along with this strategy, make sure to learn the proper running form. Speed-specific track programs can be great, but they won't help you unless you are also working out the right muscles. When it comes to football, the best thing you can do to increase your speed is to get stronger in the right areas.

Following these tips can help skyrocket your performance on the field. Make sure to give your body the proper nutrition and rest that it needs. Build an outline of an exercise program and stick to it to see results. Be consistent with your exercise and make sure to train even in the offseason. Add reps to your sets and considering timing them to increase muscle mass. Also, remember not to get caught up in trends. Stick with basic, proven exercises to see results. Adapt techniques that will improve your game and remember, it's just as important to improve your overall athleticism as it is your strength.

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7 Football Training Tips To Enhance Your Game - University Herald

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A University of Michigan made an exciting discovery that may be a health game changer.

What if you could take a pill that would give you some of the same health benefits as cardio or muscle training? Sounds like a sales pitch of a scam right? The University of Michigan is testing a protein that may change everything according to the Michigan Health Lab website,

Michigan Medicine researchers studying a class of naturally occurring protein called Sestrin have found that it can mimic many of exercises effects in flies and mice. The findings could eventually help scientists combat muscle wasting due to aging and other causes.

Basically, they are running flies on little fly treadmills. They found that flies that were given high levels of Sestrin that did not exercise had abilities "above and beyond" the trained flies. So, what abilities are they talking about?

The beneficial effects of Sestrin include more than just improved endurance. Mice without Sestrin lacked the improved aerobic capacity, improved respiration and fat burning typically associated with exercise.

I'm not sure how exercising flies can be directly connected to exercising humans...but you have my attention.

It's worth noting that the goal here isn't to make us even lazier. There are many cases where people cannot exercise due to disease, illness or injury. This could help keep those people healthy and prevent muscle atrophy in theory.

No word yet, on when testing on humans will begin.

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Did U of M Just Find a Pill to Replace Exercise? - wkfr.com

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Each Sunday evening starting this past fall, a group of young people has been gathering at the Waconia Fire Station to get a taste of what its like to be a firefighter/emergency responder.

The group is called the Waconia Fire Explorers. Explorers is one of the career-oriented programs offered by Learning for Life, a branch of the Boy Scouts of America.

The program introduces young people ages 1421 to major aspects of fire service, including real-life situations such as search and rescues, use of fire equipment, and emergency medical response, such as CPR and first aid.

Explorer participants also get a chance to observe professional firefighters in training, and once students have acquired enough of their own training, they can be involved in controlled burns and join on actual fire-related emergency calls under certain conditions.

High school junior Jacob Nelson says he likes the hands-on aspect of the Waconia Fire Explorers program. In the first year of the local program, he and the seven other participants have been introduced to almost every piece of equipment and device employed by firefighters.

They have donned protective clothing, handled hoses, used a thermal imaging device to search for hot spots and soared 100 feet into the air aboard a fire truck tower ladder. They also played a large-scale game of Jenga using the fire departments extrication spreader tool sometimes used in motor vehicle accidents.

In another exercise, the Waconia Explorers joined with the Southwest Carver County Fire Explorers on a search and rescue exercise in Norwood Young America, knocking through walls at a house slated for demolition. That post has been around for several years now.

Explorer programs, or posts, typically are sponsored and organized by a fire department in the area. The fire department provides some funding, materials, gear, a place to meet and train, and officers, or advisors. Waconia firefighter Wayne Michael is advisor for the Waconia Fire Explorers.

Michael appreciates the value of fire service and explains that the program provides considerable hands-on experience, a good stepping stone and a head start for young people who might be considering becoming a firefighter.

Nelson is one of those. He said he has been interested in fire service since he was a youngster and will probably pursue a career after graduation.

By the way, Jacob Nelson is no relation to Waconia Fire Chief Chris Nelson, although the local chief is thrilled to have Nelson and other young people at the station. He said he hopes the Explorers program can spark interest an interest in fire service among young people and maybe serve as a feeder program for firefighters. Waconia and almost every town around are in need of firefighters, Nelson notes.

Two other participants in the Waconia Fire Explorers are children of current firefighters.

Even if participants dont go on to become firefighters themselves, post leaders say Explorers teaches them some skills that could help them in everyday life, like first aid.

Any local youth interested in joining the Waconia Fire Explorers group can call Wayne Michael at 612-562-5315, or simply show up on a Sunday at 6 p.m. at the Waconia Fire Station.

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Fire Explorers program helps young people learn the ropes of firefighting - ECM Publishers

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MondayJan13,2020at5:09PMJan13,2020at5:09PM

The Westwood Council on Aging, at the Patricia Carty-Larkin Senior Center, 60 Nahatan St., announced events for the week.

For information or lunch reservations: 781-329-8799; http://townhall.westwood.ma.us.

Friday, Jan. 17

8:30 a.m.: Manicures

9 a.m.: Wonder Workout

9 a.m.: Big Y

9 a.m.: Bridge

Noon: Lunch, potato pollack

Monday, Jan. 20

SENIOR CENTER CLOSED MLK HOLIDAY

Tuesday, Jan. 21

8 a.m.: Floor Yoga

9:30 a.m.: Chair Yoga

9 a.m.-Noon: BOH Nurse Hours

10 a.m.: Watercolors

Noon: Lunch, beef picadillo

1 p.m.: Watercolors

1 p.m.: Tai Chi

Wednesday, Jan. 22

9 a.m.: Wonder Workout

9 a.m.: SHINE

9 a.m.: Errands

9:30 a.m.: Current Conversations

10:30 a.m.: Chorus

11:15 a.m.: Meditation

Noon: Lunch, chicken stir fry

12:30 p.m.: Low Impact Exercise

1 p.m.: Knitting

Thursday, Jan. 23

8 a.m.: Floor Yoga

9:30 a.m.: Chair Yoga

11 a.m.: Pilates

Noon: Lunch, roast pork

12:30 p.m.: Mahjong

1 p.m.: Bingo

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Programs at the Westwood COA - News - Wicked Local Westwood

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Its a new year, so you probably wont be too surprised when some of your friends, family or coworkers start talking about their resolutions for weight loss.

Diets and weight loss programs tend to gain traction in January and then lose steam in February and March. Weight-oriented goals may stem from old habits normalized by a culture that values thinness and quick fixes. Weight-loss goals, especially this time of year, can feel like an emotional roller coaster that we can never quite get off.

What if this year, in 2020, we made goals for better health with a plan fueled by the latest science? Instead of placing our determination for a successful New Year on the number on the scale, we can pour efforts into achievable lifestyle habits for a healthier body and mind. The year 2019 led to many interesting scientific revelations about nutrition that can be easily integrated into your life to improve your eating habits now.

Eat a Plant-Based Diet

The role of plant-based diets in protecting heart health was highlighted in numerous 2019 studies. Research published in theJournal of the American Heart Associationrevealed that those on a plant-based diet have a 32 percent reduced risk of cardiovascular disease-related death compared to those who are not. In addition, eating plant foods leads to a 25 percent lower risk of death from all causes.

Try This: Eat one plant-based meal every day.

Include More High-Fiber Foods

What if you could improve your health simply by consuming more fiber? This past year the World Health Organization investigated the role of fiber on health by looking at 185 studies and 58 clinical trials over 40 years and their results were published inThe Lancet. They found that consuming 25-29 grams of fiber daily lowers risk of coronary artery disease, stroke, type 2 diabetes, colon cancer and death. High-fiber foods increase satiety after eating and positively influence lipid and glucose levels.

Try This: Read the Nutrition Facts Food Label for fiber content to aim for 25-29 grams of fiber daily.

Eat Fewer Ultra-Processed Foods

Foods that are very highly processed, like candy and chips, lack nutritional value, but often are loaded with sugar, fat and sodium. Numerous studies this past year looked at just how harmful ultra-processed foods are for health. A study published in Cell Metabolismcompared an ultra-processed food diet with a non-processed food diet, which were calorie matched. Even though participants were all instructed to consume the same amount of calories, those eating ultra-processed foods gained more weight compared to those eating non-processed foods. It is likely the texture and sensory experience of ultra-processed foods that leads to faster eating, which may impact how the brain determines fullness.

Try This: Speak with a registered dietitian about a plan for nutritious foods you can swap in place of highly processed foods.

Exercise for Mental Health

While we know that exercise is good for physical health, it also appears to have a significant role in mental health. Research published in the journalDepression and Anxietyshowed that those who engaged in multiple hours of physical activity weekly were less likely to be diagnosed with a new episode of depression despite having a higher genetic risk for the condition. Specifically, for every 4 hours of light to strenuous exercise performed per week, participants experienced a 17 percent reduction in new occurrences of depression.

Try This: Include at least 35 minutes of light to strenuous exercise every day based on your abilities. Talk to your physician about starting a new exercise regimen.

LeeAnn Weintraub, a registered dietitian, provides nutrition counseling and consulting to individuals, families and businesses. She can be reached by email atRD@halfacup.com.

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4 eating and exercise tips for better health in 2020 and beyond - East Bay Times

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