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Seasonal Health: The Science Behind Flu Shots, September 2019

The Science Behind Flu Shots Although influenza circulates all year, flu virus activity starts increasing in October and spikes between December and February. That means it’s time to start considering how you’ll protect yourself—and the people around you—this flu season. As with other viruses, you can reduce the chance of getting sick by regularly washing your hands and limiting contact with sick people. But influenza is different from others because it can be potentially life-threatening. [...]

Exercise Your Brain: Your Brain on Exercise, September 2019

Your Brain on Exercise If you read the BWS Newsletter even occasionally, it should be no surprise that exercise improves your health. Besides promoting a healthy body weight and helping maintain weight loss, regular exercise may also help reduce risk for chronic disease. For example, increased insulin sensitivity and HDL cholesterol from exercise give you a potent risk reduction for type 2 diabetes and heart disease. And without medication! If you need another reason to [...]

Try a New Food: Celebrate National Watermelon Day, August 2019

Celebrate National Watermelon Day If you haven’t already enjoyed America’s most consumed melon this summer, August is the perfect time to start. August 3rd is National Watermelon Day! First harvested 5000 years ago in Egypt where it still grows wild today, the drought-tolerant watermelon was prized for its ability to hold large amounts of fluid in a convenient package. It made the perfect companion for long treks in the desert! Today, 96 countries cultivate watermelon [...]

Down to Earth: Cast a Line for Sustainable Seafood, August 2019

Cast a Line for Sustainable Seafood If the planet’s health is top of mind, you’ve likely considered the environmental impact of the food you eat. According to the EAT-Lancet report (download the summary here) global adoption of a flexitarian diet is best for conserving planetary health while meeting our growing population’s nutritional needs. A flexitarian diet is one that includes generous amounts of plant-based foods and moderate amounts of meat, poultry, and seafood. In other [...]

Stress Less: Modern Meditation, August 2019

Modern Meditation What comes to mind when you think of meditation? Many people imagine cross-legged monks in Zen rock gardens. While this might be a great place to meditate, it’s probably not all that relatable if you live on the other side of the Pacific Ocean. Luckily, there are many places and many ways to meditate besides sitting in a lotus position for hours on end in silence among rock gardens. What is meditation? Meditation [...]

Try a New Move: Make Your Workout HIIT, August 2019

Make Your Workout HIIT For those of us looking to do more to prevent disease, manage weight, and increase fitness, a type of training called high-intensity interval training (abbreviated HIIT) can help! Competitive athletes use HIIT to improve performance, but it has serious potential for anyone. What is a HIIT workout? A HIIT workout is one that involves intervals of all-out, vigorous-intensity exercise dispersed with bouts of low-to-moderate intensity exercise. In other words, after [...]

Try a New Move: Is Your Workout Hard Enough?, July 2019

Is Your Workout Hard Enough? You probably know that engaging in regular physical activity is an important step in reducing your risk for disease and early death. Keeping active can even help minimize or eliminate symptoms of chronic disease, if you live with one. But if you exercise at an intensity that’s too low for you, you’ll miss out on some important benefits. Adults need 75-150 minutes of vigorous-intensity activityor 150-300 minutes of moderate-intensity [...]

Try a New Food: Grill More Fruits and Veggies, July 2019

Grill More Fruits and Veggies This summer (and July Fourth!) we encourage you to think beyond traditional cookout favorites and make room for more grill-able vegetables and fruits. Not only are they budget-friendly and abundant in the summer (find a farmers’ market near you), but adding perfectly charred produce to your plate tastes great and can benefit your health. Diets based on minimally processed plant foods can lower your risk of heart attack and stroke, [...]

Stress Less: Namaste Calm, July 2019

Namaste Calm We all need a variety of strategies in our stress-busting toolkits that can effectively activate our body’s natural relaxation response. There’s no one right way to manage stress, but the techniques you use should resonate with you, fit your lifestyle, and enable you to shift your focus away from everyday thoughts. For many, yoga—a series of physical postures, breathing techniques, and mediation—does the trick. The individual components of yoga (stretching, deep breathing, and [...]

Sleep Health: Melatonin, July 2019

Melatonin Do you sleep soundly every night? According to the Centers for Disease Control and Prevention, approximately 35% of U.S. adults do not get enough sleep on a regular basis! If you’ve ever looked for a solution for your sleep struggle, you’ve probably heard about melatonin. It’s a hormone produced naturally in various parts of the body, but primarily in the pineal gland (located near the center of the brain). Melatonin is also a widely [...]

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