StemCell Therapy

On Friday, August 26, the CSUF Kinesiology and Public Health departments honored 33 esteemed emeriti by unveiling a portrait wall in the KHS building.

Bill Beam, kinesiology professor and chair emeritus (1983-2015) was instrumental in planning the event, bringing together alumni, current and former faculty, community members, college leadership, and, of course, the emeriti and their families.

Many notable CSUF emeriti were present for this event whose individual contributions include authoring world-class books on diving, receiving national recognition for research in veterans health and employee education for the U.S. Department of Veterans Affairs, and breaking the Chicago Cubs 108-year curse.

What a great way to honor our early leadersthe movers and shakers who brought us where we are, said Michele Wood, chair of public health. Public health started as a track in kinesiology. We are now working to establish a mental health and well-being scholarship, and re-envisioning HPRI into an entity that focuses on health equity and resilience. As a department, we are engaged, we are vibrant, we are productive, and we are mentoring future leaders.

Among the phrases that come to mind when one is honoring the people whose work, in this case, teaching, research, and service as well as their collegiality, have paved the way for those who have followed, is to say that we stand on the shoulders of giants,' said Steve Walk, chair and professor of kinesiology. While this phrase is apt, one also considers the often-used image of the tree, in our case the orange tree seen in our campus seal, for embodying longevity and wisdom, bearing the fruit that supports generations to come, establishing roots that ensure health, solidity, and longevity, and recording in its very core the successes and challenges of the past. And lets be honest, for a long time, physical education struggled for a security of place in higher education, strove to overcome cultural stereotypes, intellectual prejudices and associated hierarchies, and in its work to become kinesiology, almost came apart at the seams on some campuses. Not so much at Cal State Fullerton. Your work to build the department was done in the context of these challenges, and its successes are a testament to your shared beliefs and commitment to working collegially to bring them about.

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Two experts from Cleveland Clinic explain how a new cell-based gene therapy is helping patients with certain types of leukemia, with research into potential wider applications continues.

As World Leukemia Day approaches on 4 September, experts from global health system Cleveland Clinic are working on new immunotherapy treatments for blood cancers such as leukemia, expanding treatment options and bringing hope to patients for whom other treatments have failed.

Leukemia is a group of cancers characterized by rapid, uncontrolled growth of abnormal blood cells called leukemia cells. It can occur in children and adults and according to the World Cancer Research Fund International, it is the 13th most prevalent cancer globally.

According to Jan Joseph Melenhorst, PhD, a translational immunologist who is Director of Cleveland Clinics recently established Cell Therapy and Immuno-Engineering Program, chimeric antigen receptor (CAR) T-cell therapy is profoundly changing the treatment landscape, bringing the promise of durable remission for many patients with blood cancers such as leukemia.

Dr-Jan Joseph-Melenhorst

CAR T-cell therapy is a specialized treatment using a patients own T-cells a type of white blood cell that forms part of the immune system.

The T-cells are extracted and genetically modified so that they can recognize and destroy cancer cells, before being multiplied and infused back into the bloodstream, explains Dr. Melenhorst, who is also Vice Chair of the Center for Immunotherapy and Precision Immuno-Oncology at Cleveland Clinic.

He added that while CAR T-cell therapy has brought new hope for many patients, there are currently several challenges to overcome in administering the treatment.

In particular, it may be more expensive than other therapies. Additionally, it has potentially serious side effects.

This limits access to treatment as the therapy needs to be administered on an inpatient basis at a specialized facility where the side effects can be managed. We are working with Clevelands Case Western Reserve University and other parties and collaborating with various manufacturers to address issues such as accessibility, safety, and costs, he says.

Dr. Melenhorst and his team are also aiming to improve the efficacy of existing CAR T-cell therapies while developing new versions for a wide range of blood and other cancers.

Their colleague, Craig Sauter, MD, is a hematologist and Director of Blood and Marrow Transplant at the Cleveland Clinic who has been using CAR T-cell therapy to successfully treat patients with leukemia and other blood cancers where other treatments have failed.

The standard of care in initial therapy for many acute leukemia patients remains cytotoxic chemotherapy, with the aim of achieving remission. In cases where first-line chemotherapy or other treatments have failed, however, CAR T-cells provide another potential treatment option for patients with B-cell acute lymphoblastic leukemia. In the FDA-approved indications, it has proved much more effective than the previous standard, which was a further round of chemotherapy, he says.

The U.S. Food and Drug Administration (FDA) has approved commercial CAR T-cell products for several types of blood cancers including acute lymphocytic leukemia (ALL) in patients who have been resistant to other treatments or whose cancer has returned after a period of remission. Clinical trials are also underway at institutions including Cleveland Clinic for CAR T-cells to treat acute myeloid leukemia (AML).

ALL and AML are two of the four main types of leukemia. The disease is classified as acute or chronic based on how rapidly the disease spreads in the body, and as myeloid or lymphocytic depending on whether the leukemia cells arise from myeloid cells, which develop in bone marrow, or from lymphoid cells, which are related to the immune system.

Dr. Craig Sauter

Explaining how the procedure works in practice,

Dr. Sauter says the first step is to extract the patients lymphocytes and insert an inactive virus that delivers new genetic instructions to the T-cells to start producing chimeric antigen receptors targeting proteins that live on the malignant cells.

Researchers take a small batch of these newly altered CAR T-cells and induce them to grow and multiply until there are enough to effectively target cancer cells.

The CAR T-cells are frozen and stored until the patient is ready to receive them. To prepare for the infusion, the patient receives a mild form of chemotherapy to prevent the immune system from rejecting the CAR T-cells.

According to Dr. Sauter, most people need to stay in the hospital for one to two weeks so their response to the treatment can be monitored and any side effects treated. The two most common side effects of CAR T-cell therapies are cytokine release syndrome (CRS) and neurological problems such as headaches, confusion, or difficulty speaking during the treatment period.

Dr. Sauter points out CAR T-cell therapy is in its early phase, but he is cautiously optimistic about its potential. In future, as a result of further research and carefully conducted studies, there may be an opportunity to identify high-risk groups who may benefit from having CAR T-cell therapy over chemotherapy in earlier lines of treatment, he says. The possibility of its application being extended to treat other forms of cancer is also very exciting.

Cleveland Clinic is a nonprofit multispecialty academic medical center that integrates clinical and hospital care with research and education. Located in Cleveland, Ohio, it was founded in 1921 by four renowned physicians with a vision of providing outstanding patient care based upon the principles of cooperation, compassion and innovation. Cleveland Clinic has pioneered many medical breakthroughs, including coronary artery bypass surgery and the first face transplant in the United States.

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The researchers evaluated changes in DNA methylation and discovered that hibernation slows biological aging.

The big brown bat, which is the most common type of bat in the United States, has an incredibly long lifespan of up to 19 years. One of the secrets to this bats exceptional lifespan has been discovered by a recent study headed by scientists at the University of Maryland: hibernation.

Hibernation has allowed bats, and presumably other animals, to stay in northerly or very southerly regions where theres no food in the winter, said the studys senior author, UMD Biology Professor Gerald Wilkinson. Hibernators tend to live much longer than migrators. We knew that, but we didnt know if we would detect changes in epigenetic age due to hibernation.

The scientists discovered that a big brown bats epigenetic clocka biological marker of agingis extended by three-quarters of a year by hibernating for one winter. Scientists from McMaster University and the University of Waterloo, both in Ontario, Canada, were also involved in the research, which was publishedin the Proceedings of the Royal Society B.

Big brown bats can live up to 19 years. Credit: Brock and Sherri Fenton

Small tissue samples from the wings of 20 big brown bats (Eptesicus fuscus) collected across two periodswinter when they hibernated and the summer when they were activewere analyzed. The bats were housed in a research colony at McMaster University and ranged in age from less than a year to a little more than ten years.

The samples were then compared with samples obtained from the same animal during active and hibernating phases to determine changes in DNA methylation, a biological process connected to gene regulation. They revealed that certain sites in the bats genome had changes in DNA methylation, and these sites seemed to be impacting metabolism during hibernation.

Its pretty clear that the sites that decrease methylation in the winter are the ones that appear to be having an active effect, Wilkinson said. Many of the genes that are nearest to them are known to be involved in regulating metabolism, so they presumably keep metabolism down.

Some of these genes were identified as longevity genes by Wilkinson and colleagues in a previous study. According to Wilkinson, there is considerable overlap between hibernation genes and longevity genes, highlighting the relationship between hibernating and longer lifespans.

The previous study also created the first epigenetic clock for bats, which can reliably predict the age of any bat in the wild. This clock was used in the current study, allowing the researchers to show that hibernation decreases a bats epigenetic age when compared to a non-hibernating animal of the same age.

Studies like this one help to explain why bats have longer lives than would be expected for a small mammal the size of a mouse. They do, however, raise new questions.

We still dont have a very good understanding of why some bats can live a really long time and other ones dont, Wilkinson said. Weve shown that the ones that live a really long time all share the ability to hibernate or to go into torpor frequently. That seems to be a corollary, but its not sufficient because hibernating rodents dont live 20 years.

Wilkinson said he is planning a follow-up study to compare epigenetic aging in big brown bats in Canada, where they hibernate, with the same species in Florida, where they do not hibernate. In doing so, Wilkinson hopes to get an even clearer picture of the role that hibernation plays in prolonging lifespans.

Reference: Big brown bats experience slower epigenetic ageing during hibernation by Isabel R. Sullivan, Danielle M. Adams, Lucas J. S. Greville, Paul A. Faure and Gerald S. Wilkinson, 10 August 2022, Proceedings of the Royal Society B Biological Sciences.DOI: 10.1098/rspb.2022.0635

The study was funded by the American Society of Mammalogists, Sigma Xi, the University of Maryland, and the Natural Sciences and Engineering Research Council of Canada.

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Researchers Discover the Secret to a Small Mammals Exceptional Lifespan - SciTechDaily

I enjoy a good streaming service, be it Netflix, Disney+, or Amazon Prime. Admittedly, one of my favorite places to log in, and the stream is from my bed. However, one thing Im not guilty of is falling asleep while catching up on the latest episode of Squid Game. In fact, it appears that I was protecting my longevity when doing this, as a new study has revealed that falling asleep in front of the TV could lead to an early death.

The study, published in Sleep, set out to find a link between late at night activities in older adults in the U.S. and its association with cardiovascular disease (CVD) risk factors. For the study, researchers from the Northwestern School of Medicine examined the impact of ambient light on the health and sleeping habits of 552 people between the ages of 63 and 84.

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The findings revealed that participants who slept under ambient light were more likely to experience hypertension, diabetes, obesity, and insulin resistance in the morning. In fact, 17.8% of the participants who slept with the TV on suffered from diabetes, compared to only 9.8% who didnt sleep with the TV on. Also, 40.7% of participants who slept under ambient light were obese, compared to the 26.7 who were also obese but slept in darkness.

For the team, the results of the study can be linked back to the fact that sleeping under ambient light affects glucose regulation, and insulin resistance has been associated with Type II diabetes, cardiovascular disease, and hypertension.

According to a previous study published in PLOS Medicine, extreme obesity can shorten your lifespan by 14 years. Additionally, research has also found that people with type 2 diabetes, on average, have a shorter life expectancy of about 10 years.

In addition to the aforementioned findings, the study also revealed that participants who fell asleep in ambient light were more likely to stay awake later and then sleep later the next day.

We know late sleepers tend to also have a higher risk for cardiovascular and metabolic disorders, Lead researcher Phyllis Zee told CNN.The saying the early bird catches the worm is anything but a common expression. In fact, one 2018 study suggested that night owls have a 10% heightened risk of early mortality.

People should do their best to avoid or minimize the amount of light they are exposed to during sleep, Phyllis Zee, CNN

Its not just your TV habits that are a cause for concern at night, as any screen that emits blue light can affect your sleep health, which in turn can compromise your longevity. If youre worried about your devices affecting your sleep hygiene, then heres how you can safely use your tech at night.

Tech at night tips:

At 46 years old, Eva Longoria is truly the embodiment of health and wellness. As the years go by, the Desperate Housewives actress continues to prioritize her longevity. In fact, she recently shared two health habits that had changed in her 40s, and these two could be the key to why shes aging so well: eating well and sleeping well.

Kitahara, C. M., Flint, A. J., Berrington de Gonzalez, A., Bernstein, L., et al. (2014). Association between class III obesity (BMI of 40-59 kg/m2) and mortality: a pooled analysis of 20 prospective studies.PLoS medicine,11(7), e1001673. https://doi.org/10.1371/journal.pmed.1001673

Kim, M., Vu, T. H., Maas, M. B., Braun, R. I., Wolf, M. S., Roenneberg, T., Daviglus, M. L., Reid, K. J., & Zee, P. C. (2022). Light at night in older age is associated with obesity, diabetes, and hypertension.Sleep, zsac130. Advance online publication. https://doi.org/10.1093/sleep/zsac130

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Climate change and longevity are inextricably. linked. Theres a significant health threat associated with changing weather patterns and some geographies may be harder hit than others. The danger is all encompassing.

Increasingly, leaders in the healthcare industry are raising their concerns about the impact climate change is already having on healthcare projections. Mustafa Kamel, Medical Affairs Director for Janssen South Africa is outspoken about his concerns. He says the time to act is now!

The world has already warmed by more than 1C. We can still limit temperature rise to 1.5C & avoid the worst climate impacts. But we need more ambition now.

At the tail-end of the Covid-19 pandemic, the worlds gaze has shifted to climate change and the impact that it would have in the near, medium and longer-term future. It is a stark reality and variations in severity are expected to be unequally distributed around the globe. Some places may become colder, but balanced out by other regions experiencing warmer winters, for example. Included in the package, more frequent and severe weather conditions. And we have already seen these phenomena emerge.

Just as temperature and weather changes will be distributed unequally, so too will the impact of climate change be disproportionately scattered.

Sadly, population segments most at risk would be those who are most vulnerable. These include lower-income communities, children and pregnant women, senior adults, persons with disabilities and pre-existing conditions amongst others. These risks are complex.

As Kamel notes, Think about what all of this really means. Just imagine your daily life. Clean drinking water, the air we breathe, the food that we eat, the flights we take and the fossil fuels we consume. We created this monster, and now we must deal with it.

Theres no question that climate change will bring about a significant impact on health and healthcare, too. In many instances, it is along the value chain such as food security, which is paired with nutrition, and in turn the associated diseases and conditions that may emanate. These may include increased risk of cancer, dental problems, weight gain and appropriate growth in children, mental health challenges and diabetes, amongst others.

Ground level Ozone, or smog, holds several respiratory dangers and consequences can include lung conditions, asthma, or compounded as a pre-existing condition, while water-borne threats like cholera could become more widespread. Diseases previously thought under a measure of control, like Malaria, could begin to spread again in previously eradicated areas. Lyme disease and dengue fever also count amongst ecologically-based diseases that may make an unwelcome return. The list of mild to severe impact on the wellness of the world is substantial. Mustafa Kamel, Medical Affairs Director for Janssen South Africa

Add to this the direct consequences of climate change that we have seen rearing its head already. Instances of heatwaves where sunstroke, cardiovascular failures and other related deaths occur. Flooding, like we have recently seen in many parts of the world causes damage to property, injury and death to people.

While endeavours to slow climate change continues to be on the global agenda, it is imperative that action be taken. And its not simply about reducing carbon emissions. It is also about the damage to the environment through activities like deforestation, over-grazing, waste management and the like. In fact, almost every aspect of our lives would have to shape-shift responsibly in a collective attempt to counter a tsunami that humanity has started. Now it is up to us to manage its severity.

We would be saving ourselves, said Kamel, And while the full impact of climate change may only be a scientific guessing game at present, governments around the world have taken note and are planning to meet the potentially inevitable. Healthcare is no different.

To effectively manage the impact of pressure on healthcare, said Kamel, it is imperative that greater emphasis be placed on primary healthcare. This is particularly true for emerging markets and countries where low-income population segments and unemployment or poverty is rife. South Africa is at risk.

Significant investment and round-table collaboration between role players is now more critical than ever. It requires national policy changes, and a collaborative effort between authorities, the pharmaceutical industry, healthcare practitioners, the private hospital sector and wellness organisations.

The opportunity cost is potentially enormous. Already the World Health Organisation estimated that by 2030, the cost of direct damage to health because of climate change could be between two to four billion dollars, and that excludes ancillary price tags of clean water and sanitation for example. The institution also projected an additional 250 000 deaths annually between now and 2050, directly related to the impact of climate change.

Kamel said that primary healthcare is where illness or disease can be treated most effectively, and progressive infections as well as their impact can be managed at the genesis of a disease. He notes,

Climate change is the biggest threat to humanity and life as we know it. Lets do something about it, now.

Longevity shares the global concern about the climate crisis. You can read more here: We cannot be Pro-Aging without a healthy planet

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The researchers created a digital model of psychology aimed to improve mental health. The system offers superior personalization and identifies the shortest path toward a cluster of mental stability for any individual.

Deep Longevity has published a paper in Aging-US outlining a machine learning approach to human psychology in collaboration with Nancy Etcoff, Ph.D., Harvard Medical School, an authority on happiness and beauty.

The authors created two digital models of human psychology based on data from the Midlife in the United States study.

The first model is an ensemble of deep neural networks that predicts respondents chronological age and psychological well-being in 10 years using information from a psychological survey. This model depicts the trajectories of the human mind as it ages. It also demonstrates that the capacity to form meaningful connections, as well as mental autonomy and environmental mastery, develops with age. It also suggests that the emphasis on personal progress is constantly declining, but the sense of having a purpose in life only fades after 40-50 years. These results add to the growing body of knowledge on socioemotional selectivity and hedonic adaptation in the context of adult personality development.

The article describes an AI-based recommendation engine that can estimate ones psychological age and future well-being based on a constructed psychological survey. The AI uses the information from a respondent to place them on a 2D map of all possible psychological profiles and derive ways to improve their long-term well-being. This model of human psychology can be used in self-help digital applications and during therapist sessions. Credit: Michelle Keller

The second model is a self-organizing map that was created to serve as the foundation for a recommendation engine for mental health applications. This unsupervised learning algorithm splits all respondents into clusters depending on their likelihood of developing depression and determines the shortest path toward a cluster of mental stability for any individual. Alex Zhavoronkov, the chief longevity officer of Deep Longevity, elaborates, Existing mental health applications offer generic advice that applies to everyone yet fits no one. We have built a system that is scientifically sound and offers superior personalization.

To demonstrate this systems potential, Deep Longevity has released a web service FuturSelf, a free online application that lets users take the psychological test described in the original publication. At the end of the assessment, users receive a report with insights aimed at improving their long-term mental well-being and can enroll in a guidance program that provides them with a steady flow of AI-chosen recommendations. Data obtained on FuturSelf will be used to further develop Deep Longevitys digital approach to mental health.

FuturSelf is a free online mental health service that offers guidance based on a psychological profile assessment by AI. The core of FuturSelf is represented by a self-organizing map that classifies respondents and identifies the most suitable ways to improve ones well-being. Credit: Fedor Galkin

A leading biogerontology expert, professor Vadim Gladyshev from Harvard Medical School, comments on the potential of FuturSelf:

This study offers an interesting perspective on psychological age, future well-being, and risk of depression, and demonstrates a novel application of machine learning approaches to the issues of psychological health. It also broadens how we view aging and transitions through life stages and emotional states.

The authors plan to continue studying human psychology in the context of aging and long-term well-being. They are working on a follow-up study on the effect of happiness on physiological measures of aging.

The study was funded by the National Institute on Aging.

Reference: Optimizing future well-being with artificial intelligence: self-organizing maps (SOMs) for the identification of islands of emotional stability by Fedor Galkin, Kirill Kochetov, Michelle Keller, Alex Zhavoronkov and Nancy Etcoff, 20 June 2022, Aging-US.DOI: 10.18632/aging.204061

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Harvard Developed AI Identifies the Shortest Path to Human Happiness - SciTechDaily

LIV Golf made its U.S. debut in Portland on Thursday, and if the scene at Pumpkin Ridge Golf Club "proves anything, its this: everyone at LIV is convinced its here to stay," according to Dylan Dethier of GOLF.com. To hear them tell it, the players are "thrilled to be" on the tour. Whatever "you may think of LIV, thats crucial to understanding its future; the pros will be its most effective advocates and recruiters going forward, and happy pros will attract others." Bryson DeChambeau was "delighted at the possibility of bringing his production company inside the ropes alongside him for content capture." He said of LIV, Anything we ask for, theyre allowing us to do." Meanwhile, this week the "fan-free practice rounds were particularly low-key, with friends and teams roaming freely across the grounds."Agents, managers and coaches are "welcomed on the fairways." One coach "remarked that LIV is more welcoming than any tour hes ever been on." He said, You have actual human rights out here. The music "cascading over the driving range was an engaging touch, as were the speakers set up every few holes." There were "tense moments in press conferences -- fueled by another good innovation, bringing three players up instead of just one at a time" (GOLF.com 6/30).

AVOIDING THE OBVIOUS? GOLF DIGEST's Dan Rapaport noted inside Pumpkin Ridges gates, and outside the media center, there has been "hardly any talk of the Twin Towers, Mohammed bin Salman, Jamal Khashoggi, Fallon Smart." No one is "discussing sharia laws treatment of Christians or homosexuals or women." The players "have been clear in their justification for being here: Im here to play golf and entertain the fans." Rapaport estimated "somewhere in the 3,000 range" for attendance on Thursday. But the fans on-site "wanted to watch the golf, and they wanted to be entertained" (GOLFDIGEST.com, 6/30).

FEELING THE VIBE: In Portland, Mitchell Forde notes those in attendance Thursday were "greeted by a scene that more closely represented a music festival than a country club, engineered to appeal to an audience beyond typical golf fans." A sprawling fan village "contained myriad Instagrammable decorations and Tik Tok-able interactive activities." Performers "rode around the area on oversized bikes or handless hoverboards." Food trucks provided a "wide range of concessions, while vendors sold beers for $5 apiece (a drastic departure from the PGA Championship, which somewhat infamously charged $18 per Michelob Ultra)." The "laid-back atmosphere inside the Pumpkin Ridge gates did not reveal so much as a hint of the criticism that has followed the tour" (Portland OREGONIAN, 7/1).

TENSION BELOW THE SURFACE: ESPNs Scott Van Pelt said "protests marked the first day" of the LIV Golf tournament in Portland. The "SportsCenter"broadcast then aired highlights of the first round of the event (ESPN, 6/30). ESPNs John Barr said ESPNs Mark Schlabach, who is on-site at the tournament, "described a fairly relaxed atmosphere within the tournament bubble which stands in stark contrast to everything going on around it." Schlabach noted "its been tense at times" in the players' press conferences, "more tense with Brooks Koepka probably than the others." But Schlabach added the "players seemed to be well-trained" when answering questions during their press conferences ("SportsCenter," ESPN, 6/30).

TALK OF THE TOWN: SBJ's "Strictly Business" Twitter Spaces talked all things LIV Golf on Thursday. SBJ's Josh Carpenter and David Rumsey were joined by The Fried Egg's Brendan Porath and Morning Read's Bob Harig, who is on the ground in Portland this week.

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The key to a long, happy retirement is not just having a flush portfolio or moving to a low-tax state with 300-plus days of sunshine. Its having the good health to enjoy your golden years.

And thats more than clich. Edward Jones surveyed 11,000 adults and found that 69% wanted to live to age 100. However, some didnt want such longevity if they were in terrible health (32%), if they became a burden on their families (29%), if they had serious cognitive loss (20%), and if they no longer had purpose in life (14%).

Many people assume that their chances of a long, healthy life is largely out of their hands, controlled by the genes they inherited. Its not that simple.

While scientists previously believed that genetics accounted for roughly 25% of lifespan, new research has put that number under 10%. Genetics still matters. Whether or not you dodge a particular affliction may be determined by your genes. And for extremely long-lived peoplethose who live beyond perhaps age 105genes are still thought to pay a huge role.

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Barrons brings retirement planning and advice to you in a weekly wrap-up of our articles about preparing for life after work.

For most of us, however, whether we get 75 or 85 or 95 healthy years is affected more by lifestyle choices than by genes. Getting regular exercise and enough sleep, eating nutritious, healthy foods, staying resilient and connected with other humansthese are the habits that produce continuing good health, long lifespans and enjoyable, productive retirements. They will also lower your healthcare costs and reduce your odds of developing dementiatwo of the biggest worries for retirees.

Genetics are the gun and lifestyle pulls the trigger, says Dr. David Fein, medical director of the Princeton Longevity Center in New Jersey.

Barrons recently talked to longevity experts, geriatric doctors, and read the latest research to come up with some concrete steps for improving your odds of a long, healthy life. Some of it is age-old advice. But research has also upended some of the conventional wisdom in recent years. For example, doctors used to think that moderate alcohol consumption was good for you; new research shows otherwise.

Here are six things you can do to improve your chances for having the good health to enjoy your retirement.

Exercise isnt a particularly efficient way of losing weight. But it is great at just about everything else when it comes to improving your health.

Want to lower your blood pressure or your blood sugar levels? Want to sleep better? Want to improve your brain function and memory? Want to lift your spirits? All these things are important for our health, and over recent years, theres been much research showing how exercise helps in all.

Exercise doesnt necessarily mean going to the gym. Brisk daily walks around the neighborhood will give you similar benefits. Nor does exercise all have to be done in one continuous session. Little five- or 10-minute bursts of activity throughout the day could be even better for you than a single session.

Its very hard to make up for 47 hours of being sedentary with one hour of intensive exercise, says Dr. Fein. Chairs kill more people than anything else.

Especially as you get older, be sure to include resistance training or other weight-bearing exercises to strengthen your bones and retain muscle mass. Biking or swimming are great for your cardiovascular system but they wont protect you from osteoporosis. If youre not lifting weights, try a few minutes of jumping ropes to build stronger bones.

Can there be too much of a good thing when it comes to exercise? Some research has found that extreme exercise actually hurts your health. An in-depth study in 2018 found otherwise. It studied 122,000 patients and measured their fitness not on how much they said they exercised, but how they performed on a treadmill test. It found the extremely fit had the lowest mortality levels.

But the debate over how much exercise is too much is beside the point. The big difference in health isnt between those in good shape and those in extremely good shape. Its between those who exercise and those who dont.

All sorts of good things happen as you sleep. Cells renew themselves. Your body produces hormones, which helps restore the body and reset many of its functions. Not getting enough sleep hurts your immune function. Scientists have found that people who dont sleep enough are more likely to eventually develop dementia.

How much sleep is enough sleep? The rough rule is between six to eight hours a night for adults. But different people may have different patterns and still get enough sleep. Some people may wake up in the middle of the night, be up for an hour or two, and go back to sleep for a few more hours. Others may take a nap in the middle of the day.

What is the best pattern for you? We dont know, says Daniel Belsky, an assistant professor of epidemiology at Columbia Universitys Mailman School of Public Health, who says there hasnt been much high-quality research on the subject. What pattern is optimal for a person may depend on the life they lead.

Dr. Belsky says there has been good research on shift workers who work at night while others are sleeping, and they pay a health priceparticularly if their sleep times keep changing.

Other Americans have trouble sleeping, no matter what time it is. If that applies to you, doctors advise you to improve your sleep hygiene. Go to bed at the same time each night. Make sure your bedroom is dark and at a comfortable temperature. And dont keep checking your smartphone throughout the night.

For years, many doctors advised their patients that moderate drinking, particularly red wine, was good for them. After all, research had shown that moderate drinkers lived longer than both heavy drinkers and nondrinkers.

But new research has changed the conventional wisdom on the subject.

It finds the reason moderate drinkers had better health wasnt the alcohol; it is believed to stem from favorable lifestyle, socioeconomic, and behavioral factors.

Drinking increases your risks for heart disease, high blood pressure, diabetes and certain cancers. The risks appear minimal for light drinkers but increase with higher drinking levels.

Bottom line: Nobody should start drinking because they think its good for their health, says geriatrician Alicia Ines Arbaje, an associate professor at the Johns Hopkins University School of Medicine. Alcohol is directly toxic to the body. There is no amount that is beneficial.

Obesity is tied to a multitude of illnesses, including higher rates of diabetes, heart disease and many cancers. Obese people have been hit harder by the Covid-19 pandemic.

But it doesnt necessarily follow that going on a strict diet to shave off some pounds is good for you. Losing weight isnt that hard. But keeping weight off is quite hard, and yo-yoing up and down doesnt do your body any good.

Whats more, all fat isnt created equal. The subcutaneous fat that sits on our hips may be unsightly, but it doesnt appear to have big effects on our health. The nasty stuff is the visceral fat that surrounds our organs. It changes the hormones produced by the body, and is linked to diabetes, heart disease, certain cancers and Alzheimers disease.

The only way of knowing for sure how much visceral fat you have is some sort of body scan, which is expensive and not recommended by most health experts for the general population.

People with bigger waists or apple-shaped bodies tend to have more visceral fat. But even there it gets tricky since different ethnic groups, notably people of Asian heritage, have a tendency to carry more visceral fat.

Morgan Levine is an assistant professor at the Yale School of Medicine who studies aging and wrote the book True Age. Instead of focusing on your weight, she says people should exercise regularly and eat a healthy diet. The good news is that exercise does reduce visceral fat.

Weight is such a bad proxy or measure for what is contributing to health, Dr. Levine says. Its so much more complex than how heavy you are.

Further complicating things, while weight loss may be desirable for the general population, it often isnt for seniors because it can cause loss of muscle and can contribute to osteoporosis. Geriatrician Deborah Kado, who has done extensive research on bone health and is co-director of the Stanford Longevity Center in California, doesnt usually advise her older patients to lose weight.

I tell them its insurance if you go into the hospital, she says. There is a lot of data that indicates that weight loss, whether intentional or unintentional, has been associated with adverse health outcomes rather than health benefits.

Nutrition is one of the trickier areas to research. Its hard to know exactly what research subjects actually eat. And it can take years for health effects to emerge. Nonetheless, scientists are seeing eating patterns that contribute to longevity.

A study found that even 60-year-olds could add an average eight or nine years to their lives by abandoning a Western diet. The biggest gains came from eating more legumes, whole grains and nuts, and eating less red meat and processed meat. Eating more fish was also a plus. The effects of eggs, poultry and oil were less clear. If it sounds a lot like the Mediterranean diet, it is. But its emphasis on vegetables, legumes and whole grains also bears similarities to how people eat in other parts of the world known for longevity.

Americans eat too much protein, says Yales Dr. Levine. She says protein contributes to overly high levels of the human growth hormone, which is linked to certain cancers and appears to increase aging.

But once again, the recommendation changes when it comes to seniors. Older people dont process protein as well, and need more of it in their diet to maintain muscle mass, research has found.

Live long enough, and bad things are likely to happen to you or the people around you. How you deal with them is key. People who have a positive mind-set on things they cant control tend to have much better outcomes, says Dr. Kado, the Stanford geriatrician. She says it is almost the most important factor in how her patients fare.

People are social creatures. And we tend to be more resilient when we have strong social connections. This can come through our family, our friends, our church, or even our retirement community. There has been research showing that maintaining social connections is good for brain health. So go for a walk with a friend and eat an apple afterward.

When it comes to longevity, these are all steps in the right direction. Saving for that longer life, and retirement, is another story.

Write to retirement@barrons.com

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Here's How to Maximize Your Healthy Years in Retirement. Eat Right and Exercise. - Barron's

Story at a glance

Busy Americans may not have time during the week to fit in the American Heart Associations recommended 150 minutes of moderate intensity exercise. But new research from nearly 351,000 adults shows the benefits of exercising only on the weekends are comparable to those seen among more regular exercisers.

Writing in JAMA Internal Medicine, researchers explained how they assessed data from the National Health Interview Survey which took place between 1997 and 2013. Authors classified those who completed all their recommended weekly exercise in one or two sessions as weekend warriors and those who spread out sessions as regularly active.

Participants were followed for a median of 10.4 years and within that time frame, 4,130 people died of cardiovascular disease and 6,034 from cancer.

Similar all-cause mortality hazard ratios were reported for weekend warriors and regular exercisers when compared with inactive participants. Cause-specific mortality hazard ratios were also similar between the two active groups.

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According to the authors, findings reinforce the importance of reaching the recommended levels of physical activity for health.

They continued, for people with fewer opportunities for daily or regular physical activity during their work week, these findings are important.

Exercise can help prevent onset of several non-communicable diseases in addition to combating obesity and weight gain. Currently, 42 percent of the United States population is obese and 9.2 percent are classified as severely obese.

The papers findings underscore the importance of meeting total exercise time thresholds each week, as opposed to how often one exercises or at what time of day.

The self-reported nature of questionnaires marks a limitation to this study, as participant bias may have impacted results. However, a large sample size and the long duration of the study bolsters the conclusions reliability.

Published on Jul. 07, 2022

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Exercising only on the weekend is still effective, study finds - The Hill

Generational owners of multifamily properties turn to us because they will get more personalized service than they would from the bigger players, who cannot provide the same high level of attention we can.

ROSELAND, N.J. (PRWEB) July 07, 2022

Kriegman & Smith, Inc., a multifamily real estate investment and property management firm, is marking its 50th anniversary. This milestone underscores not only the longevity of the business, but just as important, the number of properties that have remained under management with the company over multiple generations, throughout New Jersey and Pennsylvania.

Founded by Michael Smith and Sam Kriegman in 1972, the firm grew from one desk and two northern New Jersey communities comprising 240 units to a portfolio of 6,000 apartment and townhouse units in two states. The company owns and manages garden apartments, mid-rises, luxury high rises, and townhouse-style duplex apartments across a range of rental rates. Kriegman & Smiths portfolio also includes properties it manages for third-party investors, including three non-profit affordable housing properties.

Today, the company is run by second-generation Co-Owner Jeffrey Smith and Co-Owner Adam Kaplan, who are committed to the firms founding principles: a dedication to maintaining high-quality luxury and affordable workforce housing available for renters for those just starting out in life to residents who remain tenants for decades.

Kriegman & Smiths history has not only been one of growth through acquisition and third-party partnerships, but also one that demonstrates longevity and stability among its properties, as well as employees. Weve always been committed to long-term goals and relationships, Kaplan said.

A history of longstanding relationships

One reason why we have maintained so many properties and retained so many employees across generations is that our core values have never wavered and are still our guiding principles 50 years later, said Smith. We treat each building as if it were our own. Thats never changed.

To that end, we are committed to delivering well-maintained properties that have benefited from strong investment in their upkeep and upgrades, with high-quality components meant to serve multiple generations of owners, managers and tenants, Smith noted. The company has also invested substantially in its own infrastructure to meet the challenging rental environment.

Were a small company committed to running our buildings with the same values our founders relied upon, but much like the large national firms, we have invested in the latest, most sophisticated property management technology to optimize operating procedures, said Kaplan, referring to its back-end integration with the firms website and digital tools for leasing agents, regional managers, resident managers and maintenance teams.

An owners perspective in third-party property management Smith attributes some of the companys success and longevity to the owners approach to property management, which has fueled its growth as a niche management operator for investor/owners and its expansion of services for those clients.

Generational owners of multifamily properties turn to us because they will get more personalized service than they would from the bigger players, who cannot provide the same high level of attention we can. These clients know that, as a third-generation, family-owned and -operated company, we appreciate the owners perspective and understand the importance of relationships and responsiveness across stakeholdersfrom the owners themselves to their leasing teams, superintendents and of course, residents, said Smith.

Property owners speak and work directly with Smith and Kaplan, without having to go through gatekeepers and a corporate chain of command and appreciate the flexibility available to them to meet their varied needs, instead of cookie cutter services.

Lisa DAllesandro, a managing member at Candal Properties LLC, has been a client of Kriegman & Smith since 2015, which manages their Hackensack, NJ, luxury high rise building with 267 units, concurs, Like Kriegman & Smith, we are a family-owned business, too, and appreciate the hands-on service and accessibility of the firms management team. There are some formulas you just dont change, and like us, they treat their staff like family.

Longstanding management of senior residences Kriegman & Smith also operates multiple communities for low-income seniors, some for 35 years or longer.

We are among a small group of property management companies that manage both market rate and subsidized properties, said Kaplan. Were very proud of this and value those properties and our relationships with them.

Those relationships have extended to both the management team and company employees getting personally involved, from showing up to flip burgers at barbeques to setting up and coordinating a COVID-19 vaccination drive at three sites through a partnership with Walgreens. For example, in January 2021, when vaccines were not yet widely available and appointments were challenging to access, the Kriegman & Smith team was able to get residents vaccinated and volunteered on site at all three residences in Union and Nutley as part of the companys commitment to community service.

Kriegman & Smith celebrated its 50th anniversary officially with an employee event on June 23. More information about the company is at http://www.kriegmanandsmith.com. ###

Photo Caption: Kriegman & Smith, Inc. on June 23, 2022, held a party for employees at Park Ave. Club in Florham Park. More than 150 employees and family members attended, where they celebrated 2020 and 2021 missed holiday parties and, of course, the Companys 50th Anniversary. A long list of more than 25 employees that have been with the firm since the last millennium were recognized.

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Kriegman & Smith, Inc. Celebrates 50 Years of Multifamily Investment and Property Management Business Across Generations - PR Web

Aaron Rodgers is one of the best quarterbacks in the NFL, and sometimes his reputation and demeanor equate him to LeBron James of the Lakers.

On more than one occasion, the Packers quarterback has shown how prolific he is. He is the NFLs reigning back-to-back MVP, and its hard to say that anyone has played better than him in the last two years.

Rodgers has had his ups and downs with the Packers organization, but overall, hes shown that hes an indispensable part of the franchises history.

Theres a subtle art about the way Aaron Rodgers plays. Hes aggressive without turning the ball over, as good in the pocket as he is out of it, and he can make throws no other player in the league can. For lack of better words, hes a magician.

Also Read: Anthony Edwards is taking your job Tom Brady: NFL and NBA fans go crazy after a viral Tweet of the Timberwolves star catches Bucs QBs attention

We all know about LeBrons dominance in the NBA. Hes a four-time NBA champion, and hes been to the Finals 10 times in his career, a high among all active players.

LeBron has never had a truly bad season. Even dating back to his rookie year, youd be hard-pressed to find a season when LeBron wasnt unequivocally the best player on his team, and perhaps even the league.

Michael Smith talked about how Rodgers once said that down year for him is a career year for most quarterbacks, and after hearing that statement, he immediately knew which NBA star to compare the Packers quarterback to.

Smith noted that even though other players like Giannis or Steph may try to take the throne by winning MVPs or titles, at the end of the day, LeBron is the most dominant.

Similarly, Rodgers holds that edge in the NFL. He felt that Brady had fallen off his peak and that the Green Bay star still reigns supreme over his biggest challenger in Patrick Mahomes.

Its a valid comparison to make. Rodgers has been the most consistently good quarterback in the league, especially in recent times. The only thing thats eluded him is a Super Bowl win.

Rodgers has also aged like LeBron. Hes 38 years old, coming off back-to-back MVPs. Last year, LeBron played at an MVP level despite being 36-37 years old. Time doesnt affect these two beasts.

Also Read: LeBron James is my favorite basketball player, for sure: Lamar Jackson snubbed Michael Jordan as he revealed his favorite NBA player is the Lakers star

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"Aaron Rodgers is to the NFL what LeBron James is to the NBA": Michael Smith detailed how the Packers QB's... - The Sportsrush

Enlarge / System76 Lemur Pro.

System76 has refreshed its thin-and-light take on Linux laptops, the companyannounced Tuesday, as spotted by Tom's Hardware. The revamped 14-inch Lemur Pro, like its predecessors, prioritizes a longer battery life, with the latest model claiming up to 14 hours of use.

[Update July 8, 2022, 9:28 a.m. ET: A spokesperson for System76 told Ars Technica that the battery life claim was determined after testing under four conditions:

The Lemur Pro has a proven reputation for solid battery life. In our Lemur Pro review in 2020, when the machine was offered with an Intel Core i7-10510U, it lasted at least one hour longer than any other laptop we reviewed around that time when playing BBC's "10 Hours of Relaxing Oceanscapes" at 1080p resolution and max brightness.

It was clear that System76 had fine-tuned the machine more for longevity between charges than productivity performance.

The 2022 Lemur Pro is configurable with up to an i7-1255U, part of Intel's U-series aimed at machines more concerned about power efficiency. The i7-1255U specificallyhas two high-performance P-cores (1.74.7 GHz), eight efficient E-cores (1.23.5 GHz), 12 threads, and 12MB of cache. For a quick comparison, System76's larger (15- or 17-inch) Gazelle laptop, which includes an Nvidia RTX 3060 laptop graphics card, has an i7-1200H with six P-cores (2.3-4.7 GHz), eight E-cores (1.7-3.5 GHz), 20 threads, and 24MB of cache.

But the Lemur Pro is more about battery longevity and portability, as you can tell from its 2.54-lb weight and 0.65-inch thickness.

It's also configurable with up to 40GB of dual-channel DDR4-3200 RAM (8GB + 32GB) and 4TB of storage available over two M.2 slots (up to one PCIe 4.0 and one PCIe 3.0).

Other specs include a 1920 x 1080 display, a 1080p webcam, two USB-A ports, one Thunderbolt 4 port, and a Micro SD card reader, plus the option to runUbuntu 22.04 LTS orPop!_OS 22.04 LTS.

The laptop's firmwareuses the Coreboot open source firmware platform, and itsembedded controller firmware is open source, too.

System76's Lemur Pro starts at $1,150.

See the article here:
System76s lightweight Linux laptop refreshed with focus on battery life - Ars Technica

Positive social interactions among older adults can be tied to their sense of purpose, especially among those who are retired.

For everyone, but specifically for our retired older adults, the people in their lives really matter, the studys leader Gabrielle Pfund said in a release.

For the small study published in the American Journal of Geriatric Psychiatry, researchers worked with close to 100 adults with an average age of around 71.

Participants were asked three times each day to rate their social interactions. Each evening they were asked to rate their overall interactions based on the question: How much do you think your life had a purpose today?

Researchers found that the more positive social interactions a person had during the day, the more purposeful they felt during the evening questionnaire.

Pfund said while most previous research was focused on the big picture her teams findingssuggest ones sense of purposefulness can vary daily.

Most research on sense of purpose is focused on big-picture orientation of someone being purposeful versus someone being not purposeful, Pfund said.

We found purpose can change from day to day, Pfund continued. Everyone was experiencing fluctuations relative to their own averages.

The authors noted the findings might be influenced by a couple of limitations, including that most of the study participants were healthy.

Yet the authors pointed to previous research that shows the positive health benefits of social interactions, such as lower rates of Alzheimers disease and heart problems.

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By enhancing sense of purpose, older adults will then be more likely to experience the valuable cognitive and physical healthy aging benefits that come with it, the authors wrote.

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Published on Jul. 07, 2022

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Positive interactions linked to sense of purpose, study finds - The Hill

Image by Scottslm

An American study hopes to determine whether genetic or environmental factors are more important in the durability and longevity of Standardbred racehorse careers.

The project is a collaboration between the US Trotting Association and Dr Doug Antczaks laboratory at Cornell Universitys Baker Institute for Animal Health.

The project involves up to 300 horses, including younger racehorses that will serve as controls, focusing on Standardbreds with long and successful careers the so-called iron horses of harness racing.

Other veterinary scientists from Cornell, the universities of Illinois, Kentucky, and Minnesota, and the Racing Medication and Testing Consortium are also participating.

The study team includes geneticists from the Horse Genome Project, veterinary clinical specialists, epidemiologists, and computational biologists.

The aim of the project is to determine whether genetic or environmental factors are more important in durability and longevity of racing careers of Standardbred horses, Antczak said.

The question is highly relevant because the answer may help reduce racing-associated injuries and contribute to equine welfare in the harness racing industry. This would be good for the horse, good for the owners, and good for the harness racing industry.

The first step in this study was to develop a list of horses that have raced for a minimum of five years. The US Trotting Association database was instrumental in this phase of the project, revealing more than 6000 horses that achieved this. About 75 percent of the horses are pacers, and the remainder, trotters.

As expected, most were geldings. Successful racing stallions and mares are usually retired early from competition for breeding.

The horses were then ranked by earnings or number of race starts, and separated by gait.

In the northern spring, the researchers began contacting trainers and owners to enrol selected horses in the study, with the only sample required for the study being a small quantity of blood for DNA analysis.

The selected durable horses will be compared with an appropriate control group using molecular-based testing that can identify genetic differences among individuals at 640,000 locations spread across the DNA sequence of the horse genome. Computer programs are used to analyze the large data sets produced in projects of this type.

The data will be evaluated in association with race records and other information about the horses contained in US Trotting Association databases.

Subsequently, full DNA sequences will be obtained from a small number of Standardbreds with long and successful careers in a bid to pinpoint regions of the genome responsible for durability traits.

The work is supported by a research grant from the Harry M. Zweig Memorial Fund for Equine Research at Cornell University.

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Study probes reasons for success among the "iron horses" of harness racing - Horsetalk.co.nz - Horsetalk

Fewer than 7 percent of Americans are in optimal cardiometabolic health, according to new research.

Tufts University researchers evaluated Americans across five components of health, including blood pressure, blood sugar, blood cholesterol, adiposity and weight, and whether they had heart related disease. They found only 6.8 percent had excellent levels across the five indicators.

These numbers are striking. Its deeply problematic that in the United States, one of the wealthiest nations in the world, fewer than 1 in 15 adults have optimal cardiometabolic health, said the studys lead authorMeghan OHearn

We need a complete overhaul of our healthcare system, food system, and built environment, because this is a crisis for everyone, not just one segment of the population.

For the study, researchers looked at a nationally representative sample of around 55,000 people older than 20 from 1999 to 2018, focusing on thefive components of health instead of the presence of disease.

We dont just want to be free of disease, OHearn continued. We want to achieve optimal health and well-being.

The team also found several key differences in health along socioeconomic, racial and gender lines. Researchers noted, for example, between 1999 and 2018 cardiometabolic health declined for Mexican Americans, other Hispanics and non-Hispanic Black Americans while increasing slightly among non-Hispanic white Americans.

This is really problematic. Social determinants of health such as food and nutrition security, social and community context, economic stability, and structural racism put individuals of different education levels, races, and ethnicities at an increased risk of health issues, the studys senior authorDariush Mozaffarian said.

This highlights the other important work going on across the Friedman School and Tufts University to better understand and address the underlying causes of poor nutrition and health disparities in the U.S. and around the world.

OHearn added that addressing this health crisis will require multiple sectors coming together to form solutions alongside the political will to enact changes.

This is a health crisis weve been facing for a while, OHearn said. Now theres a growing economic, social and ethical imperative to give this problem significantly more attention than it has been getting.

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A separate study, using the American Heart Associations new Life Essential 8 metrics,found that only 1 in 5 Americans have ideal heart health. The measurements of heart health included diet, physical activity, nicotine exposure, sleep duration, body mass index, blood lipids, blood glucose and blood pressure to determine an adults overall cardiovascular health.

An adults cardiovascular score ranging from 1 to 100 iscalculated by adding together totals for the eight metrics then dividing by eight. Scores below 50 indicate poor heart health, while scores between 50 and 79 mean a person is considered in moderate cardiovascular health. The remainder are classified as being in optimal health.

One study used data from the disease from the U.S. National Health and Nutrition Examination surveys in 2013-18 to measure the heart health of more than 23,400 U.S. adults and children free of cardiovascular disease. It found that 80 percent of U.S. adults fell into the poor or moderate categories.

The average health score for both adults and children were below 66. Close to 20 percentof U.S. adults had high cardiovascular health; 62.5 percent were classified as moderate.

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Published on Jul. 05, 2022

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Most Americans have poor cardiometabolic health - The Hill

Exercise is an important part of addiction recovery. When you are trying to overcome an addiction, it is crucial to make healthy choices for your body. This includes getting regular exercise. Exercise has a number of benefits for people in recovery, including improving mental health, reducing stress levels, and helping to prevent relapse. In this blog post, we will discuss the benefits of exercise during addiction recovery and provide tips on how to get started!

Exercise is a vital part of addiction recovery for numerous reasons. First, exercise can improve your mental health. When you are trying to overcome an addiction, it is common to experience anxiety and depression. Exercise has been shown to help reduce symptoms of anxiety and depression. Exercise helps produce natural endorphins.

These endorphins interact with the receptors in your brain that reduce pain signals and can promote a positive mental state. It is critical to focus on your mental health throughout recovery, and exercise is one way that can help you to do so.

Stress can also be exacerbated through all stages of recovery. In early recovery, it is important to keep stress low because it can trigger positive memories of using or even a desire to relapse. Exercise can help prevent relapse by improving self-esteem and providing a sense of accomplishment. Exercise can also reduce stress as it promotes physical health, which in turn helps to regulate the bodys stress response and reduce stress response during times of rest.

Individuals in recovery can benefit greatly from this stress response regulation, as well as the minimization of stress response during times when a stress response is not needed. Exercise has been shown to be an effective way of managing stress for all individuals, especially those in recovery.

In addition to reducing stress, exercise can also help improve your sleep. It is common for people with addictions to have difficulty sleeping. Lack of sleep can cause irritability, fatigue, and even increase cravings for drugs or alcohol. Exercise can help to improve the quality of your sleep by promoting deeper and more restful sleep. One reason why you may be getting less sleep in early recovery is that many substances disrupt sleep patterns. Exercise can help promote better sleep by helping to regulate the bodys natural sleep cycle.

Exercise also has physical benefits that can help in addiction recovery. For example, exercise can help improve your overall health and increase your energy levels. When you are trying to recover from an addiction, it is important to have enough energy to participate in treatment and other activities. Regular exercise can help improve your overall health.

Koldunov/Shutterstock

So how do you get started with exercise? If you are in early recovery, it is essential to start slow. Try taking a brisk walk around the block or going for a light jog. As you get stronger, you can increase the intensity of your workouts. It is also critical to find an activity that you enjoy so that you are more likely to stick with it. For some people, this may be running, while others may prefer playing tennis or biking. The most essential thing is to find something that works for you and that you can commit to doing on a regular basis.

Another way to get started with exercise is to find a social group or class that meets regularly to work out. This can be a great way to meet new people and stay motivated. There are often free or low-cost options available through your local community center or recreation department.

The internet is also a great resource to find free or low-cost options for social exercise groups. There are many sites such as Facebook or Twitter where you can join a group that meets near you to take part in a range of exercise options such as jogging or yoga.

If you are looking for more structure and support, there are many excellent exercise programs available specifically for people in addiction recovery. These programs can provide much-needed accountability and motivation, as well as a sense of community. If you are interested in finding a rehab program in your area, there are sources online created to help you do just that. Specifically, comprehensive directories of addiction treatment programs across the country, including many that offer exercise classes or other fitness activities.

One of the most important benefits of exercise during addiction recovery is that it helps you to take control of your life again. Exercise is just one tool that can be used to support addiction recovery. If you are struggling with an addiction, please reach out for help. There are many resources available to you, and there is no shame in seeking treatment. Addiction is a disease, and it is one that can be effectively treated with the right level of care.

Please remember, if you are struggling with addiction, help is available. Please do not hesitate to reach out for assistance.

Sources:

https://pubmed.ncbi.nlm.nih.gov/25397661/

Who is the author?

Joe Gilmore has been working in the addiction industry for nearly half a decade and currently works for Renaissance Recovery, an evidence-based treatment center in Southern California.

Link:
The Benefits of Exercise During Addiction Recovery - Longevity LIVE

The first time the titular God of Thunder appears in 2011s Thor, the Asgardian hero is obscured by a swirling cloud of dust after landing in New Mexico. As a result, he is struck by a van and knocked out cold before even getting the chance to introduce himself. The next time Chris Hemsworths Thor appears, though, its on the day that the prince of Asgard is to be crowned its new king.

As Thor struts his way through Odins throne room, past a crowd of adoring Asgardians, he flips his ancient, mystical hammer in the air as if it were a toy, roaring back at his fans and relishing the spotlight. When a group of Frost Giants are caught stealing from Asgards weapons vault moments later, interrupting Thors coronation, the prince decides to act against his fathers wishes and leads a small team of warriors to the Frost Giants homeworld to essentially start a war. The God of Thunder acts like a petulant child when Odin intervenes and reprimands him for his disobedience, and in turn, Thor is exiled to Earth so that he can learn to become worthy of his mighty hammer and the power that comes with it.

The Thor that will return for an eighth MCU film appearance (excluding cameo-sized roles) later this week in Thor: Love and Thunder has changed tremendously from the one first seen in those introductory Thor scenes. In his first two solo movies, Thor and 2013s The Dark World, Thor shifts from being an arrogant manchild who cares only about glory and succeeding his father to the Asgardian throne to, well, still being an arrogant manchildbut at least one who becomes capable of subordinating his selfish desires to the greater good, and understanding that he is better suited to be Asgards protector than its king. But while the character was still figuring out what sort of god he wanted to be, Marvel Studios was trying to decide what to do with the Thor franchise after two lackluster films.

In Thor, Marvel chose Kenneth Branagh to set the tone for the franchise and its star, bringing in the noted Shakespearean filmmaker and actor to lend his dramatic touch to the ancient world of Asgard and its royal family. (In an interview with The Washington Post in 2011, Branagh even likened Thor to the reckless Prince Hal and Loki to his Hotspur in Henry IV, and he saw similar themes and conflicts in Thor as Hamlet and Henry V.) For The Dark World, the studio turned to future Wonder Woman director Patty Jenkins, but she left the project over concerns about the script and was replaced by Game of Thrones director Alan Taylor. Even then, the movie that Taylor made was not at all the one he had envisioned or wanted to see himself. In the first two Thor films, the franchise felt aimless, and the growth of its lead character was stifled. The movies were often too dramatic and self-serious for their own good, caught in a strange tonal midpoint between The Lord of the Rings and Star Wars; Thors story had heavy fantasy and sci-fi elements, unfolding on various planets in modern times. The fact that characters would speak as if they were written by the Bard didnt help, either.

And then, for the third installment, Thor: Ragnarok, Marvel called on Taika Waititi to direct.

[Thor] is the franchise that has the least amount of identity, Waititi told The Hollywood Reporter ahead of the release of Ragnarok in 2017. It sort of doesnt know what it is yet. So I came in saying, Well it could be THIS. I ignored the source material and even the first two films and tried to do my own thing.

Even before Ragnarok hit theaters to near-universal acclaim and an improved performance at the box office compared to its predecessors, fans could see Hemsworths Thor in a new light and witnessed the impending tonal shift for the franchise in a pair of mockumentary-style short films directed by Waititi and released in 2016 and 2017. The two-part Team Thor series reveals what the God of Thunder was up to while he was sidelined in 2016s Captain America: Civil Warnamely, how he moved to Australia and roomed with some guy named Darryl. But above all, the shorts were a showcase for the heros underutilized secret weapon: his humor.

Comedy is key to the success of Ragnarok, and Marvel selected Waititi, whose previous credits included What We Do in the Shadows and Hunt for the Wilderpeople, to lead the charge in creating this tonal shift. [Marvel Studios] wanted it to be a departure from what they had done before, Waititi told THR in the same 2017 interview. And Chris had wanted to do something that felt less familiar. The secret weapon to all of this was letting Chris be more himself, because he is very funny and that part of Thor was not exploited in the right ways. I know he wanted to do more in the other movies, but there are just so many characters. And the other ones, like Iron Man, have already been established a bit stronger.

Speaking to ET Canada ahead of the release of Ragnarok, Hemsworth expressed similar sentiments about a need for change when asked about his past MCU appearances: They were all a lot of fun, but I just became a little sick of what I was doing, Hemsworth explained. It became too familiar, I felt like Id built these walls on what the characters expectations were and what he could and couldnt do. So in [Ragnarok], we just sort of broke the mold, and anything that was familiar, we just threw it out the window and tried something different.

In Thor and The Dark World, much of the movies comedic relief was entrusted to supporting players like Darcy Lewis (Kat Dennings), while Thors chances to be funny were rather few and far between. But Waititi keyed in on those sparing moments from the character, such as when Thor smashed a coffee cup with glee in Thor, or when he casually hung his hammer on a coat rack in The Dark World, both of which were improvised by Hemsworth, according to Marvel Studios president Kevin Feige. In Ragnarok, Funny Thor is unleashed in full force, while characters that never really worked in previous movies, like the Warriors Three, die quick deaths to make room for the likes of Korg, the rock warrior voiced by Waititi, and the Grandmaster, an absurd villain embodied by Jeff Goldblum, whos basically playing himself.

Few moments in Ragnarok serve as a better representation of the difference between the former Thor films and the characters new comedic direction than the early scene that sees Thor returning to Asgard to discover that Loki has disguised himself as Odin. After making a fool of Surtur, the fire demon, Thor arrives in Asgard to find a theatrical production in progress that depicts the death of Loki. With Matt Damon, Luke Hemsworth, and Sam Neill playing Asgardian actors, the in-world performance is melodramatic and wildly over the top. It also happens to be a spoof of Lokis actual (faked) death from The Dark World, which was unironically just as melodramatic. Ragnarok even goes as far as using some of the same lines.

The reimagination of Thor in Ragnarok brought new life to the franchise, and to the character as well, as Thors new comedic side followed him into Infinity War and Endgame as he left his hyperdramatic image further behind. (Fortunately, the misguided Fat Thor phase that transpired between Waititis films comes to an end early in Love and Thunder.) Its also a big reason, with Love and Thunder, Thor will become the first MCU franchise to earn a fourth installment.

Even with Iron Man (Robert Downey Jr.), Captain America (Chris Evans), and Black Widow (Scarlett Johansson) gone, Hemsworths Thor remains, and the latest entry in the Thor saga looks to recreate everything that worked in Ragnarok while reinventing itself in new ways. There are flying goats and new gods, and Natalie Portman returns as Jane Foster after sitting out Ragnarokand this time, she plays a role that allows her to be much more than Thors love interest. In Love and Thunder, Foster is set to pick up Odinsons broken, famed hammer and become the Mighty Thor herself.

On Friday, Thors journey continues, and the evolutions of both the character and the franchise are ongoing. Those bleached eyebrows may be long gone, but if Love and Thunder can build off of the success of Ragnarok, and if Hemsworth gets his wish to remain in the role, Thor might just stick around for whatever apocalyptic crossover event awaits the MCU in the years to come.

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The Evolution of Thor, Marvels Mainstay - The Ringer

Memory foam is one of the most popular mattress materials, at least partly for its durability but mostly for its instant body-hug comfort. It suits pretty much all sleeping positions and body types, which is why you'll see so many all-foam mattresses in our best mattress guide.

But how long does a memory foam mattress last? And what affects their longevity? Firstly, it depends on what theyre made of - theres a big difference in quality and durability between cheaper models and the best memory foam mattresses. Here we look at how long you can expect yours to last, and how to extend that lifespan so that you get more value for your money.

Memory foam (also known as viscoelastic polyurethane foam) is a type of polyurethane foam. Developed by NASA in the 1960s for use in space aircraft seats, this synthetic foam has since been rolled out for use in a variety of consumer products from mattresses to slippers.

The name memory foam was coined because the foam has the ability to temporarily hold the shape of something pressing into the foam. So, if you lie on a memory foam mattress and stand up again, youll see the shape of your body for a short while as the foam holds the memory of your body.

Because memory foam adapts itself more to the body as heat and pressure continue, these mattresses are famous for contouring and hugging the body for excellent pressure relief.

In the case of memory foam, polyurethane is treated with certain chemicals to increase its density and viscosity, causing the material to react with your body heat and slowly adapt to your shape.

Interesting fact: memory foam isnt a single material but a name for a wide group of similar foams. Depending on the brand, you'll come across memory foam with a number of different response times (how quickly or slowly they contour to you then later regain their shape), in various firmness ratings, and infused or cut in different ways to promote airflow.

A memory foam mattress lasts six to ten years on average before loosing its shape and ability to contour to your body, but some can last 15 years or longer. Many factors affect longevity and dictate whether your mattress ends up on the shorter or longer end of that lifespan.

Good quality beds naturally last longer than cheaper models because they use more durable foams. The upside to this is enhanced sleep comfort for you, as you'll feel cooler and better supported.

In general, memory foam mattresses are among the most durable bed types and can last longer than hybrids as they're constructed from fewer components (such as coils) that are prone to deteriorating faster.

There are other ways to gauge how long a memory foam mattress will last, and they include the following:

Density When used in relation to memory foam, density is measured in pounds per cubic feet (PCF). Low PCF foams degrade faster than high PCF foams (the most long-lasting), so the more high-density foams used in your mattress, the longer it will last. These cost more, as high-density memory foam is expensive to make.

Indentation Load Deflection (ILD)This scientific-sounding term refers to the foam's firmness, and it's usually tested by a heavy duty machine that compresses a sample of the foam to 25% of its original thickness (height).

A high ILD is usually found on firmer foams, whereas softer foams have a low ILD. Thicker layers of foam will also have a higher ILD as more pressure will be needed to compress them, so they'll withstand more wear and tear in years to come.

Warranty The length of warranty offered is a good indicator of how long you can expect your memory foam mattress to last - or at least how long you can expect some level of coverage for. Most warranties run for ten years, but there are lifetime warranties on all-foam mattresses from the likes of Saatva, Nectar, DreamCloud and Avocado.

You'll still need to air and rotate your mattress regularly, and always keep it covered with a good quality mattress protector to reduce sweat, body oils and spills seeping into the mattress as these can cause the foam to deteriorate faster. If you bounce or jump on your memory foam mattress, it will also sag and dip quicker.

The bed frame you place it on can also cause premature sagging if you have a slatted base where the slats are too widely spaced apart - the foam will spill through, causing early sagging and physical discomfort to your spine because you won't be properly supported and aligned. Getting a supportive base is one way to fix a sagging mattress.

Mattresses naturally decay over the years regardless of their materials, and yellow stains on a mattress is a tell-tale sign of mattress old age.

Clean it at least twice a year

All mattresses should be regularly cleaned, with removable covers being washed frequently and the mattress vacuumed to remove dust and debris. Learning how to clean a mattress properly will help your memory foam mattress to last longer, as it will be subjected to less sweat, oils, bacteria and other nasties that can infiltrate.

To boost your bed's longevity, aim to clean your foam mattress at least twice a year. If you spill food or drink on it (or vomit or urine gets on there), tackle that immediately with spot-cleaning to reduce deep-staining and damage to the material.

Give it a proper foundation to rest on

Make sure that your memory foam mattress is placed on a good quality, solid base. Check your mattress manufacturers guidelines, as some mattresses can only be used on specific bases. But in general, solid bases or slatted bases are fine. Make sure the slats aren't spaced too far otherwise your memory foam bed won't be properly supported and the material could get damaged.

Its vital to follow the manufacturers guidelines here as not using a supportive base not only damages a mattress, but it could also void your warranty. Improper support will cause sagging, indentations and loss of shape.

Rotate it every three months

Memory foam naturally softens over time, so it should be rotated regularly to spread out wear and tear. How often should you rotate a mattress? Every three months. Check that your mattress can be rotated though, as those with zoned support can't be. A few mattresses can also be flipped, but this is unusual with mattresses in a box, which are generally designed with a specific top and bottom.

Use a bed topper

These clever accessories absorb some of the natural wear and tear that happens to memory foam mattresses, helping them to last longer. They can also be used to add firmness or softness to an all-foam bed that's not quite to your comfort liking. For our expert recommendations, check out our guide to this year's best mattress toppers for all budgets.

There are certain telltale signs that mean your memory foam mattress needs replacing. While the average foam bed will last six years or longer, cheaper models or those that aren't properly cared for will show signs of replacement sooner. On the flipside, a well-cared for bed will take longer to display signs of wear.

But if three or more of the following resonates with you, its time to consider replacing your memory foam mattress:

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This is how long a memory foam mattress lasts and when to replace yours - TechRadar

Navigating your spouses addiction with a family is incredibly challenging. While seeking treatment and rehabilitation is an excellent step forward, the process is a marathon rather than a sprint. Spouses guiding their partners through substance abuse recovery run the gauntlet as they try to balance family life, navigate their own emotional health, and offer support.

Keeping your family healthy mentally and physically should be the number one priority during this trying time. Here are some key considerations in pursuit of this goal.

Photo by August de Richelieu

Even at young ages, children are extremely intuitive and pick up on more than you may realize. That is why practicing open, age-appropriate communication with your children is essential while your partner navigates their recovery. Alcohol abuse and drug addiction impacts our family in many ways, and keeping lines of communication open about these impacts is going to help reduce resentment and feelings of being lied to.

Parents often try to shield their children from negative subjects. Its important to adjust the phrasing and language to help your child understand, but negative conversations must happen.

Create a safe space for your child to ask you questions and share their concerns without judgment. Validate their feelings and offer reassurance throughout the journey ahead. Remind them that substance abuse is a complex disease and that nothing that happens is ever their fault.

Protecting your childrens mental health while enduring the emotional processing of a substance abuse spouse is tough. However, its paramount that whatever youre feeling, while valid, should be filtered for your children. Regardless of what happens, your children will still feel unconditional love for their other parents.

Avoid using derogatory terms, casting blame, or putting down the other parent when speaking to your children. Find a safe space to vent your frustrations when away from them, reaching out to an online support group or trusted friend.

Photo by cottonbro from Pexels

Recovery is a family journey. Many families of people facing addiction endure traumatic events, high levels of stress, and challenges in developing healthy coping skills. Children raised in families with addiction are more likely to become substance abusers themselves. Putting support systems in place now can positively shape their path forward.

Reach out to a licensed mental health professional or take advantage of local support programs and groups. Talk to your doctor or local mental health initiatives for additional resources.

One of the best things you can do to support the health and wellness of your family is to refuse to engage in enabling behavior. Many spouses unknowingly enable their partners addiction. While these actions typically stem from love or protection of the family unit, they can make things worse.

Some examples of enabling behavior include:

If youve engaged in enabling behavior, allow yourself some grace. Their choices are not your fault; you did what you thought was best at the time. Now that you know better, you can do better.

Its important to consider this aspect of the recovery process because the risk of relapse is always there, especially during the early days. When facing this situation, you must know what to do and what not to do.

Financial strain is another huge stressor put on families of those with addictions. This issue stems from the purchasing of substances to job insecurity related to substance abuse. Unfortunately, theres no easy way to limit your spouse from accessing your shared assets.

Opening a separate account and putting away money is necessary to protect your familys health and wellness. You should use this emergency fund for you and your children to provide food and shelter as needed. This could mean paying the mortgage when your partner is unable to work or finding a place to stay the night if a potentially damaging situation arises.

Carving out time for joyful experiences for you and your children will create happy memories during a difficult time. Put together a list of experiences and activities you and your children can do together to escape the stress of daily life.

If possible, incorporate movement into your joyful activities. Run around and play tag, have a dance party in your kitchen, or go on a scavenger hunt on a local hiking trail. These moments are excellent for being present and fostering a loving connection.

Substance abuse often stems from trauma or as a coping mechanism for chronic stress. Stress also has long-term health effects that impact longevity and quality of life.

Work with your children to develop healthy stress management skills, using professional guidance as needed. Cognitive-behavioral therapy (CBT) techniques like progressive muscle relaxation (PMR) and positive visualization can help. You can also find short meditations to help your children unwind and let go of negative emotions.

Stress management also requires the prioritization of physical health. Prioritize eating nutritious food, moving the body, and getting quality rest.

As a parent, youll always feel the need to put your children first during this challenging situation. Meanwhile, you may be putting your strong emotions on the back burner to support yourself. Its essential to remember to practice self-care as well. Remember: you cant pour from an empty cup.

Find time to unplug and put yourself above others. This likely sounds easier said than done. If possible, reach out for support from others. Ask a trusted friend to watch your kids for an afternoon or evening while you take care of yourself.

Try to find micro-moments throughout the day. Maybe you cant invest in a day alone just now. However, you can sit out in the sun with your eyes closed for five minutes. You can treat yourself to a baked good or luxurious coffee drink from the local caf now and then. You can lose yourself in a book or podcast while waiting in line. Get creative and carve out these moments for yourself.

Finally, know when to draw a line in the sand with your spouse. Make the expectation clear with your partner as they navigate their recovery. Youre agreeing to be a supportive spouse, not put your children or yourself at risk. Set clear boundaries and stick to them.

This journey is difficult for everyone involved. Prioritizing the health and wellness of yourself and your children will help you navigate this difficult time and live a long, healthy life.

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Keeping Your Family Healthy During Addiction Treatment - Longevity LIVE

Its that time of year again when people start planning for the holidays. During the holiday season, many of us tend to gain weight. This is mostly because of the increased consumption of calorie-rich food and the sedentary behavior during the holidays. In Western societies, this annual weight gain is around 1 pound which doesnt sound like much until you have to get rid of it after the holidays.

While it can be overwhelming to start making New Years resolutions, it can be helpful to start with a plan to maintain your health style throughout the festivities. Mindset is important during the holidays, as it can be challenging to maintain a healthy eating plan and stay positive when things go wrong. Self-compassion is also a great way to allow yourself to come out on the other side happy and healthy.

Its important to be realistic when it comes to goals. Trying to go the entire holiday season without eating chocolate is likely not going to work. Once you have a good idea of which events are worth a food splurge, you can then evaluate them. That way, you wont feel left out but will also remain in control. Once you have decided which events youre going to splurge on, enjoy them guilt-free.

Eating mindfully is ultimately much more critical than controlling what you eat with an iron fist. We tend to get busy over the festive season and thus dont plan ahead or eat proper food. We end up eating in a rush or snacking rather than eating slowly and enjoying the food.

Whilst you eat, try to remove all your electronics. You dont need to be distracted by your phone while you are eating. In fact, being distracted by your TV or phone will likely lead to overeating. When you eat, chew slowly and focus on enjoying the food. This will give you a much better idea of when you are full.

One of the most important factors to consider when planning for food is making sure that youre eating properly both before and after the event. This is particularly important when it comes to cocktail parties and drinks after work. Eating a healthy snack or meal beforehand will help you to avoid making poor food choices. For longer dinner parties, try eating a balanced meal and top up on veggies to avoid feeling hungry. If you do snack, try to make sure you choose a healthy option that will help keep you fuller for longer.

Its also best to really think about why youre snacking: are you hungry or just bored? During the festive season, there are often treats everywhere. Sweets and chocolates are much more easily accessible than they are during the rest of the year.

If you struggle not to grab a bar of chocolate when theyre on the counter, try putting them away and bringing them out only occasionally. You dont have to totally avoid sugary snacks, just try to opt for fruit, nuts, or veggies most of the time.

Photo by cottonbro from Pexels

Unfortunately, most of us tend to become very sedentary over the holiday season. In the Northern hemisphere, it gets colder outside, and youre less inclined to go outside for a walk when its freezing cold. But sitting on the couch during the holidays can definitely contribute to weight gain.

Even a simple walk with your family can help prevent overeating. Its also a feel-good activity that gets you out of the house. Fresh air is always a good idea, and getting outside with the family can be a great bonding experience. You dont have to go with a crazy winter sport like skiing or start hiking up mountains. But just a walk with your dog and family can really help to keep you healthy.

Things can get crazy around the holiday season, but its important to make sure that you are taking care of yourself. We can tend to become stressed about all the tasks that need to be done. This might be getting jobs finished before work closes or even preparing for Christmas dinner, buying gifts, etcBut high stress causes high cortisol levels. This can lead to weight gain and is also linked to overeating. To reduce stress, you can try meditation, exercise yoga, or even just deep breathing. Dancing around to the new Taylor Swift album may also help.

Sleep is also vital. Stress can lead to a lack of sleep and vice versa. Sleep deprivation, like stress, is linked to weight gain. Lack of sleep seems to increase your hunger levels and is even linked to a lower metabolic rate. Try to make sure that you are getting enough sleep and arent sacrificing it in order to get through your to-do list.

https://www.healthline.com/nutrition/tips-to-avoid-holiday-weight-gain#TOC_TITLE_HDR_2

https://www.nbcnews.com/better/lifestyle/how-prevent-holiday-weight-gain-according-nutritionist-ncna938176

https://www.health.harvard.edu/blog/yes-you-can-avoid-weight-gain-over-the-holidays-2019112518309

https://www.webmd.com/diet/obesity/features/dont-gain-weight-during-the-holidays#1

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Managing Your Weight Over The Holiday Season - Longevity LIVE - Longevity LIVE