2019 Health, Fitness and Nutrition Trends

2019TrendsSusan Brown Health and Wellness Editor

In the health, wellness and nutrition world, there’s a lot of interest in what’s trending for the new year, while the prior year’s predictions that didn’t make the cut simply fade away. For every trend or wellness product that is actually helpful, there are many that don’t even come close. While not everyone knows that dairy cows are sweet gentle animals, “cow cuddling” therapy sessions haven’t really caught on. Goat yoga apparently still has some followers, although some yogis found that having goats climb onto their backs while attempting a pose was incredibly distracting from the mindfulness intentions of yoga. While some trend watchers follow gimmicky celebrity advice, appetite suppressant lollipops are likely not a sustainable way to lose weight.

Which ideas, diets and products are forecasted to trend 2019? The Natural Grocers Top 10 Nutrition Trends list for 2019 includes green personal care products, nootropics, medicinal mushrooms, healthy fats, collagen supplements and bone broth, all of which may appeal to individuals striving for purposeful ways to protect or improve their overall short- and long-term health. Some popular trends from recent years have now become movements, as manufacturers strive to provide natural, healthier products driven by consumer demand. Plant-based diets, sustainable food sources and holistic land management remain high in importance for those looking for measurable ways to support their own health as well as the health of the planet and all its inhabitants.

What’s trending in fitness:

High-Intensity Interval Training (HIIT) – HIIT was number one in fitness surveys in 2018 and has been in the top five since 2014. This time-saving, extremely popular program typically involves short bursts of high-intensity exercise followed by short periods of rest.

Fitness programs for older adults – As people are looking to protect their long-term health and quality of life, many gyms offer classes specifically geared towards older generations. In the top ten since 2007, fitness programs for older adults was in position number nine in 2018.

Body weight training – Body weight training involves essential movements such as squats, lunges, push-ups, pull-ups and planks, as well as jumping exercises. These effective strengthening exercises utilize multiple muscle groups, burn calories and provide a great cardiovascular workout. No special equipment or gym membership necessary.

Yoga – Once considered an alternative form of exercise, many styles of this mind/body practice have gone mainstream. A combination of breathing exercises, physical postures and meditation, many enjoy the relaxing and balancing benefits of yoga, as well as the challenging poses. Trending over the last ten years, the popularity of yoga is expected to rise even more sharply in the coming years, as science continues to illustrate the many benefits of the practice.

Outdoor activities – As people long to get back to nature, organized outdoor group activities, such as walking, cycling and hiking have become very popular. Often planned by a fitness professional, these activities may be short events, daylong events or planned weekend hiking/camping excursions. Corporations that sponsor outdoor team building activities find that outings help relieve stress and lift team spirits, as well as create a general sense of healthy teamwork and competition, as well.

What’s trending in nutrition and wellness:

CBD and the endocannabinoid system – As more hemp-derived CBD products hit the market, we may be learning more about the body’s endocannabinoid system (ECS). The endocannabinoid system is central regulatory system that affects a wide range of biological processes, including the stress response and hormone secretion. Cannabinoid receptors, located largely in the central and peripheral nervous systems, bind with the body’s own natural endocannabinoids, as well as phytocannabinoids found in CBD. Through these receptors, the ECS helps to regulate glucose metabolism, mood, sleep, memory, pain perception, pleasure/reward, immune function and more, aiding homeostasis and influencing many aspects of health and wellness.

Circadian rhythm – As people become more aware of the importance of sleep to hormone regulation and overall healthy function, many are striving to get more in touch with their own personal circadian rhythms. Natural factors within the body produce circadian rhythms, which respond to signals from the environment, such as light as darkness. Irregular rhythms have been linked to various chronic health conditions, such as sleep disorders, obesity, diabetes, depression, bipolar disorder, and seasonal affective disorder. Maintaining a consistent sleep/wake cycle is one of the best ways to reset the circadian rhythm, positively affecting sleep quality, energy levels, productivity and mood.

Brain health – As the population ages, public awareness of the fundamental role of lifestyle modification as it relates to brain heath and reducing the risk of cognitive impairment is increasing. The brain receives nourishment strictly though the foods we eat daily. Therefore, cleaning up the diet appears to be our strongest defense against dementia and Alzheimer’s disease. Experts advise eating a wide variety of colorful fruits and vegetables that contain plant pigments such as carotenoids, and anthocyanins, antioxidant compounds that protect against oxidative stress and cellular aging. Taking a break from overexposure to technology and placing more focus on physical activity, nature and socialization are additional lifestyle strategies that support brain health. Nootropics, such as lutein, bacopa, magnesium threonate, phosphatidylserine, L- theanine and vitamin B1 are often used to boost, memory, focus, motivation and creativity.

Planetary health diet – Recommended by functional medicine physicians, nutritionists and the World Health Organization (WHO), a largely plant-based diet supports the long-term health of people and the planet. Sustainable diets have low environmental impact and provide safe healthy nutrition, while optimizing natural and human resources. Based on extensive research, a flexible dietary pattern, that consists of vegetables, fruits, whole grains, legumes, nuts, healthy fats, a moderate amount of seafood and poultry, and little or no red meat, added sugar, refined grains and starchy vegetables, provides major health benefits including a longer, healthier lifespan. Ultimately, our food choices impact more than just ourselves. A primarily plant-based diet is seen to protect human health, as well as the health of our environment.

References:
What Is The Endocannabinoid System? https://www.verywellhealth.com/what-is-the-endocannabinoid-system-4171855
Worldwide Survey Of Fitness Trends For 2019. https://journals.lww.com/acsm-healthfitness/Fulltext/2018/11000/WORLDWIDE_SURVEY_OF_FITNESS_TRENDS_FOR_2019.6.aspx
10 Wellness Trends You Have To Try in 2019. https://www.forbes.com/sites/jonisweet/2019/01/04/top-10-wellness-trends-2019/#4b01be955ea1
Sustainability. https://www.hsph.harvard.edu/nutritionsource/sustainability/
Circadian Rhythms. https://www.nigms.nih.gov/Education/Pages/Factsheet_CircadianRhythms.aspx

For The Love of Your Heart, Exercise!

For the love of your heartJacquie Eubanks RN BSN

If you haven’t yet made wellness resolutions for the new year, today may be the perfect day to begin. Those who resolve to exercise more and eat healthier in order to lose weight may not fully appreciate the cardiovascular benefits of physical activity. Yes, exercise does burn calories, which along with a healthy diet and portion control can help one reach and maintain a healthy weight. A regular exercise routine also modifies or controls many of the risk factors linked to less than optimal cardiovascular health. Similar to the increased risk of developing heart disease due to smoking and high cholesterol and blood pressure, a sedentary lifestyle lacking sufficient physical activity can double the heart disease fatality risk. As well, studies have shown that those who exercise regularly are less likely to suffer a sudden heart attack or other life-threatening cardiac event.

Consistent exercise strengthens the heart and all the muscles of the body. Regular physical activity increases the efficiency of the heart muscle, allowing for a slower more effective heartbeat. Exercise stresses the body, but continued training allows the body to adapt and become conditioned to the stress. During exercise, cardiac output significantly increases to provide oxygenated blood to the muscles, as well as oxygen and nutrients to the brain and other vital organs. As the cardiovascular system strengthens, blood pressure becomes more stabilized and physical fitness and endurance improve. Exercise also allows for better blood flow in the small blood vessels around the heart that can become clogged with fatty deposits. Regular moderate exercise can both lower unhealthy LDL cholesterol levels and raise healthy HDL levels, resulting in overall improved cholesterol levels.

For exercise to be effective, it needs to raise the heartbeat. Experts agree that 30 minutes of moderate intensity aerobic activity most days of the week will improve cardiac and overall health. Cardio fitness measures how well the body performs during moderate to high intensity activity for an extended period of time. Overall fitness refers to the relationship between the cardiovascular, respiratory and skeletal systems, as all must work together efficiently to increase fitness. Those new to exercise can start slowly and do whatever they can manage, as even five minutes of activity is helpful. Improving cardio fitness takes time, commitment and effort. However, consistency builds both energy and endurance, while also improving mood and lowering chronic disease risks.

A heart-healthy exercise plan should include both aerobic and anaerobic exercise. Aerobic exercise such as walking, swimming, or cycling strengthens the heart and lungs, improving the ability to use oxygen. Anaerobic exercise such as weight training helps build muscle,  strengthens the immune system and increases metabolism, helping to burn more calories while at rest.

  • Walking – Considered a weight bearing aerobic exercise, walking can be done outdoors weather permitting or on a treadmill indoors. In addition to strengthening the heart muscle walking burns calories, aiding weight maintenance. Taking a 15 minute walk after a meal may improve blood sugar levels, reducing the risk of developing type 2 diabetes. Walking improves mood by reducing symptoms of anxiety and depression and helps to clear the mind, allowing for more creative thinking. Taking a moderate paced walk each day can fulfill the recommended daily aerobic activity for people of all ages and fitness levels.
  • Swimming – For those who have access to safe water, swimming provides an all-over  workout, without the impact of stress on the joints and body. Swimming keeps the heart rate up and builds endurance, muscle strength and cardiovascular fitness, while alleviating every day stress and improving flexibility. Many find swimming to be a relaxing and peaceful form of exercise.
  • Cycling – Cycling is a low impact form of aerobic exercise that uses all major muscle groups and increases stamina, strength and cardiovascular fitness. A fun way to get fit, as well as a time-efficient mode of transportation, cycling helps to strengthen bones, improves joint mobility, reduces stress and improves posture and coordination.
  • Weight training – Simple weight bearing exercises performed for 20 – 30 minutes twice weekly strengthens the bones, muscles, and connective tissues. Resistance training helps to preserve the quality of life and supports one’s ability to maintain an active and independent lifestyle. Considered a valuable companion to aerobic exercise, weight training increases blood flow to the limbs and results in a longer-lasting drop in blood pressure after exercise.

Professional Supplement Center carries these and other high quality products in support of cardiovascular and overall health:

CoQ10 100 mgCoQ10 100 mg by Professional Supplement Center®: A naturally present antioxidant, CoQ10 is well known for its heart and vascular health benefits. Found in every bodily cell and crucial to cellular energy production, CoQ10 synthesis declines with age. This highly bioavailable CoQ10, as ubiquinone, is recommended to support cardiovascular, immune, periodontal and liver health. Gluten free, Non-GMO vegetarian formulation.

Heart Science™Heart Science™ by Source Naturals: This multi-nutrient Bio-Aligned™ formula is designed to support normal heart function and healthy blood circulation. Ingredients include vitamins, minerals, turmeric rhizome extract, CoQ10 and resveratrol.

 

Cholesterol SupportCholesterol Support by Wiley’s Finest™ Alaskan Fish Oil: Specifically formulated with synergistic nutrients to promote heart heath, blood vessel function and healthy circulation, Cholesterol Support provides concentrated omega-3 fish oil along with plant sterol esters. Sourced from certified sustainable Alaskan pollock. Free of gluten, wheat, dairy, soy, sugar, shellfish and artificial ingredients. Naturally preserved with Non-GMO mixed tocopherols.

CardioVenCardioVen™ by Premier Research Labs: This nutraceutical formula provides targeted support for cardiovascular health with nutrients such as herbals, fruits, vegetables, turmeric, mixed tocopherols and CoQ10 as ubiquinone. Gluten free, vegan formulation.

 

References:
Exercise Helps Your Heart: https://wa.kaiserpermanente.org/healthAndWellness/index.jhtml?item=%2Fcommon%2FhealthAndWellness%2Fconditions%2FheartDisease%2FexerciseBenefit.html
Exercise and the Heart. https://www.hopkinsmedicine.org/heart_vascular_institute/clinical_services/centers_excellence/womens_cardiovascular_health_center/patient_information/health_topics/exercise_heart.html
The many ways exercise helps your heart. https://www.health.harvard.edu/heart-health/the-many-ways-exercise-helps-your-heart
10 Surprises About Heart-Healthy Exercise. https://www.everydayhealth.com/hs/heart-healthy-living/exercise-facts/
Weight Training Has Unique Heart Benefits, Study Suggests. https://www.medicalnewstoday.com/articles/207417.php

Diamond Formulations – Featured Brand

Diamond FormulationsSusan Brown Health and Wellness EditorProfessional Supplement Center is excited to announce the addition of Diamond Formulations, a line of unique cutting edge nutraceuticals. Backed by scientific research, these specialized nutritional supplements are formulated to therapeutically support specific wellness concerns, including disrupted sleep, minor pain management and symptoms of daily stress. Products are manufactured to meet or exceed industry standards in a temperature and humidity controlled state-of-the-art cGMP certified FDA compliant facility. Adherence to cGMP standards guarantees the highest compliance for manufacturing and label accuracy, and certifies the efficacy, identity and strength of all products.

To ensure the safety, purity, composition and stability of the formulations, as well as confirm the absence of heavy metals, microbials, molds and other contaminants, all components and finished products undergo rigorous testing by a qualified in-house analytical and microbiological scientific team. Utilizing the latest advances in nutrition and biochemistry, Diamond Formulations offers optimally dosed effective products, thereby supporting reliable and predictable outcomes for improved and continuous wellbeing.

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