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Boston Globe
7 days ago
- Health
- Boston Globe
First pill for postpartum depression shows varied real-world results
'I felt like I wasn't doing enough, I wasn't doing anything right,' she said. She began to think her son and husband might be better off without her. When the baby was about 5 months old, she tried to take her life with a gun. Cohn, 30, who lives near Fayetteville, North Carolina, was hospitalized for weeks and underwent surgeries to repair damage to her jaw, nose, tongue and face. But her postpartum depression remained challenging to treat. The hospital's maternal mental health specialists decided to have her try a medication that had recently become available: the first pill specifically for postpartum depression. Clinical trials had found that the drug, zuranolone, marketed as Zurzuvae and taken daily for 14 days, can ease symptoms for some women in as little as three days, while general antidepressants can take weeks. For Cohn, its impact was swift and striking. On her fourth day of taking it, she said she suddenly 'felt so much clarity in my head, like I didn't have nagging thoughts about not being good enough.' Advertisement Now, a year and a half after the drug became available, thousands of women have tried it, and their experiences have run the gamut. For some, symptoms improved remarkably. Others described a modest benefit that didn't last or said their depression persisted. And others didn't complete the two-week regimen because profound drowsiness, a common side effect of the drug, interfered with their ability to care for their babies or to fulfill other responsibilities. Advertisement One in eight women in the United States experiences depression during pregnancy or in the year after giving birth, the Centers for Disease Control and Prevention estimates, and effective treatments are crucially needed. While the fast-acting pill shows promise, doctors say the challenge now is to determine which patients will benefit and why some don't. Clinical trials of the drug found that postpartum depression improved in about 60% of patients. 'It's not everyone,' Dr. Samantha Meltzer-Brody, a leader of the trials and director of the Center for Women's Mood Disorders at the University of North Carolina at Chapel Hill, said at a National Institutes of Health conference. 'So, what is it about the people that are going to respond versus those that don't?' Stacey, 42, of San Diego, who asked to be identified only by her first name to protect her privacy, said Zurzuvae made her 'so tired' that after several days of taking it, 'I just felt like a zombie.' 'I actually felt more depressed while I was on it,' she said. To address Stacey's response to the medication, Dr. Alison Reminick, director of women's reproductive mental health at the University of California, San Diego, advised her to take half doses for the rest of the 14 days. But Stacey said she stopped Zurzuvae altogether, halfway through the regimen, because the sluggishness made it difficult to care for her baby. Advertisement 'The medication is incredibly sedating,' Reminick said. 'There's a warning on the box. They can't drive for 12 hours after taking it, and they can't really take care of their children without help.' Yet, some patients don't experience sedation and others welcome it because it helps them get much-needed sleep and feel less overwhelmed, said doctors who prescribe Zurzuvae. The week after Cohn started taking Zurzuvae, the turnaround of her symptoms was so obvious that she was discharged from the hospital. 'She had a really nice improvement of her postpartum depression with that medicine,' said Dr. Riah Patterson, a psychiatrist at the University of North Carolina Chapel Hill. Cohn finished the 14-day regimen at home and attended intensive outpatient therapy for months. Now, she has gone back to work as a tattoo artist, and she said that with weekly therapy and an anxiety medication, she is managing the aftermath of the crisis, including undergoing additional surgeries. 'I'm just excited to get a little bit closer to really being me again,' she said. She no longer feels anxious about her parenting ability and enjoys playing with her son and taking him to places like the local children's museum. 'He makes everything worth pushing through.' An ultrasound of Samantha Cohn's pregnancy on her refrigerator, near Fayetteville. The drug zuranolone relieved Cohn's postpartum depression, which was so severe that she tried to take her own life. MADELINE GRAY/NYT Importance of Quick Intervention Zurzuvae is a synthetic version of a steroid called allopregnanolone that originates in the brain. The theory behind the medication is that perinatal depression often arises as hormones that surge in pregnancy plummet during childbirth. Some patients seem particularly sensitive to that sudden drop-off, which also lowers levels of the steroid, Meltzer-Brody said. Zurzuvae can be taken with other antidepressants, and, since it is prescribed for only a single 14-day course, some doctors use it as an adjunct or bridge to ease severe symptoms before longer-term use of antidepressants. Advertisement Some patients who are breastfeeding have declined to take the drug because its penetration of breast milk has not yet been studied. Doctors said it is most likely safe, but if patients are concerned, they might pump two weeks' worth of milk before starting Zurzuvae. Initial logistical hurdles in obtaining Zurzuvae frustrated doctors who said the delays undermined the purpose of a quick-acting medication. Some insurers initially set strict conditions for covering the drug, which has a list price of $15,900. Doctors said some insurers required patients to try other antidepressants first or to obtain prescriptions from psychiatrists, steps that went beyond the FDA requirements for Zurzuvae. Joy Burkhard, CEO of the Policy Center for Maternal Mental Health, said most insurers and Medicaid no longer have such barriers, but a few still require extra steps. Zurzuvae is not available in retail pharmacies, only specialty pharmacies that require patients to take various measures to validate insurance and delivery information, according to a spokesperson for Chris Benecchi, chief operating officer of Sage, which is expected to be acquired by Supernus Pharmaceuticals later this year, said Sage had worked to resolve logistical issues and that prescriptions had increased. More than 10,000 orders have been sent to patients, Sage said, adding that about 80% of the prescriptions were issued by OB-GYNs. 'The majority of patients are able to get the medication within days,' Benecchi said, adding that if patients encounter delays, Sage will ship Zurzuvae directly 'as rapidly as possible.' Advertisement Quick access is crucial, doctors say. Hannah Ginther was hospitalized for a week last summer at UNC Chapel Hill for symptoms that included obsessively worrying that her second child, then 10 months old, had a neurological disorder, even though doctors said the baby did not. 'I just couldn't get out of that loop of jumping to worst-case-scenario,' Ginther, 36, said at her home in Wilmington, North Carolina. 'I would throw up. I struggled to get out of bed, struggled to do basic, daily-living things.' When she was discharged from the hospital, doctors prescribed Zurzuvae, but her insurance rejected coverage, saying she would qualify only if she had developed postpartum depression in her last trimester of pregnancy, or within four weeks after childbirth, Patterson said. Ultimately, the hospital appealed to Sage, which sent the drug to Ginther at no cost. But the insurance hiccups had caused a two-week delay, during which, Ginther said, her symptoms 'spiraled again.' She was rehospitalized for nine days. Dr. Julia Riddle, a psychiatrist at UNC Chapel Hill, said the second hospitalization might have been avoided if the Zurzuvae had arrived sooner. In clinical trials, patients helped by Zurzuvae continued doing well 45 days later. About half of those who took Zurzuvae were considered to be in remission. Riddle is following patients to see if the benefit can last longer. 'No one's illness is exactly the same,' Riddle said. So far 'no one has said they'd never take it again; it's just varying levels of how helpful it was.' Advertisement This article originally appeared in .
Miami Herald
16-07-2025
- Health
- Miami Herald
New Peer-Reviewed Study Reveals Severe Health and Economic Consequences of 2025 Medicaid Policy Changes
Research published in JAMA Health Forum projects 13-14 excess deaths and over 800 preventable hospitalizations annually per 100,000 people losing Medicaid coverage SAN FRANCISCO, CA / ACCESS Newswire / July 16, 2025 / Waymark, a public benefit company dedicated to improving access and quality of care in Medicaid, today published peer-reviewed research in JAMA Health Forum examining the projected health system and economic impacts of 2025 Medicaid policy changes. The study, conducted in collaboration with researchers at the University of North Carolina at Chapel Hill, reveals that H.R. 1, the "One Big Beautiful Bill Act" recently passed by Congress, could result in devastating consequences for vulnerable populations, rural communities, and local economies nationwide. Numerous studies from multiple organizations, including the nonpartisan Congressional Budget Office (CBO), estimate that Medicaid changes including eligibility restrictions, work requirements, and reduced federal matching rates would result in between 7.6 million and 14.4 million Americans becoming uninsured by 2034. Unlike previous analyses focused on enrollment projections, this study quantifies how changes in federal spending and coverage could impact population-level health outcomes and create economic ripple effects for communities across the country - particularly in rural areas already struggling with healthcare access. Key findings: The study projects that for every 100,000 people who lose Medicaid coverage, communities can expect substantial consequences for health outcomes and economic stability: Health and Economic Impacts (Per 100,000 People Losing Coverage): 13-14 excess deaths annually810-924 preventable hospitalizations annually~2,582 jobs lost annually~$1.2 billion in reduced economic output annually Healthcare System Impacts (National Scale): Rural hospitals face heightened risk of closure, with impact disproportionate to coverage losses due to the high concentration of patients on Medicaid in rural areasFederally qualified health centers (FQHCs) experience revenue reductions of 18.7-26.1% depending on coverage loss magnitude and the degree to which patients losing Medicaid would be able to gain other forms of insurance (e.g., Exchange plans) The study analyzed both base case and higher coverage loss scenarios, with per-capita health and economic consequences remaining consistent across both scenarios. These projected ratios can be applied regardless of the final number of people affected by the policy changes, as uncertainty remains regarding the scale of coverage losses due to administrative burdens of renewal and work requirement verification processes. The study is based on a comprehensive microsimulation model incorporating empirically derived parameters from peer-reviewed literature on health outcomes, healthcare systems, and local economies. "This analysis demonstrates that Medicaid policy changes in H.R. 1 could have far-reaching consequences extending well beyond federal budget considerations," said Dr. Sanjay Basu MD PhD, lead author of the study and Co-Founder and Head of Clinical for Waymark. "The data shows that rural and underserved communities would bear a disproportionate burden of these policy changes, with implications for people's lives and livelihoods that state and local policymakers must carefully consider." With H.R. 1 now signed into law, these findings provide critical insights into what communities can expect as the legislation's provisions take effect. The law includes 80-hour monthly work requirements for able-bodied adults, enhanced eligibility verification every six months, and reduced federal matching rates for expansion populations - representing the most significant restructuring of Medicaid since the program's creation. "Medicaid affects many different aspects of people's lives," said Dr. Seth A. Berkowitz MD MPH, co-author of the study and Associate Professor of Medicine at the University of North Carolina School of Medicine. "When Medicaid gets cut, there are of course health impacts to the people who lose coverage. But there are also important impacts to the broader community, and policymakers need to consider those impacts as well." Recognizing the importance of tracking implementation impacts, the research team has made their microsimulation model open source to enable updated estimates as implementation details are finalized. This approach ensures that policymakers and stakeholders have access to the most current projections as states develop their implementation plans. "This research demonstrates the critical importance of understanding the full consequences of proposed Medicaid changes beyond federal budget numbers," said Dr. Sadiq Y. Patel MSW PhD, an author for the study and VP of Data Science and Artificial Intelligence for Waymark. "Our model reveals that coverage losses would cascade through communities in ways that profoundly impact public health, healthcare delivery systems, and local economies. These findings should inform policymakers about the real-world trade-offs inherent in these policy decisions." The research letter titled "Projected Health System and Economic Impacts of 2025 Medicaid Policy Proposals" was published in JAMA Health Forum. The study was conducted by Dr. Sanjay Basu (Waymark, University of California San Francisco), Dr. Sadiq Y. Patel (Waymark, University of Pennsylvania), and Dr. Seth A. Berkowitz (University of North Carolina at Chapel Hill). About WaymarkWaymark is a public benefit company dedicated to improving access and quality of care for people receiving Medicaid. We partner with health plans and primary care providers - including health systems, federally qualified health centers (FQHCs), and independent practices - to reduce disparities and improve outcomes through technology-enabled, community-based care. Our local teams of community health workers, pharmacists, therapists and care coordinators use proprietary data science and machine learning technologies to deliver evidence-based interventions to hard-to-reach patient populations. Waymark's peer-reviewed research has been published in leading journals including the New England Journal of Medicine (NEJM) Catalyst, Nature Scientific Reports, and Journal of the American Medical Association (JAMA)-demonstrating measurable improvements in health outcomes and cost savings for Medicaid populations. For more information, visit Contact Information Iman Rahim SOURCE: Waymark press release
NBC News
29-06-2025
- Entertainment
- NBC News
Is the 'artist's life' worth it? An author tries to answer the question
Is living an artist's life worth the sacrifice? 'The writing life,' author Stephanie Elizondo Griest says, 'is like the ultimate hazing experience, because it tests you at every level. You are continually confronted with rejection — plus how are you going to pay the bills?' Now a professor at the University of North Carolina at Chapel Hill, Elizondo Griest is out with a new book, 'Art Above Everything: One Woman's Global Exploration of the Joys and Torments of a Creative Life.' In it, she travels to 10 nations and interviews writers, artists and performers from around the world who have devoted their lives to creative pursuits. From Mexico to Qatar, from Rwanda to New Zealand, Elizondo Griest poses the question: Is the pursuit of art worth it? Elizondo Griest draws from her own experience pursuing a writing career. Though she was constantly working, she had no stable job, no 401(k) and no health insurance. And although she traveled all over the world, she had no home of her own: She was an educated adult woman who at times moved back in with her parents and slept in her childhood bedroom. She didn't even own her own cutlery until she was in her early 40s. 'I didn't set out to live this life, but it has been my fate, a fate that I chose, but not one without serious consequences that become more obvious to me as I aged,' Elizondo Griest said in an interview with NBC News. ''Art Above Everything' is not a guidebook, it's more of a prayer if you've already done this... There is hope, there is reason and you're not alone.' Elizondo Griest, 51, is from Corpus Christi, Texas. She's the author of several books, including 'Around the Bloc: My Life in Moscow, Beijing, and Havana' (2004) 'Mexican Enough' (2008) and 'All the Angels and Saints' (2017). She has written for The New York Times and The Washington Post, and her awards include a Margolis Award for social justice reporting and a PEN Southwest Book Award. She wanted to write and travel and she's done that — driving thousands of miles across the U.S., for example, to write about the nation's history when she worked for an educational website. The life of the 'art monk' Elizondo Griest introduces readers to the concept of the 'art monk,' an idea that came to her when she spent time in a Catholic house of prayer in South Texas. The residents of the house had taken vows of poverty, chastity and obedience. 'And I had done something rather similar in being an artist. I had put off my fertility to pursue my writing projects,' she recalled. 'But once I got to my 40s, I realized that there were consequences of doing this. So I decided, if I were going to continue down this ascetic path, I needed to find other chanters in the dark,' she writes. For 'Art Above Everything,' Elizondo Griest spent a decade interviewing 70 artists, including acclaimed ballerina Wendy Whelan, bestselling author Sandra Cisneros, leading Rwandan playwright Hope Azeda, acclaimed Indian dancer Surupa Sen and others. Along the way, she belly-danced in Havana, pored over medieval manuscripts in Iceland and wandered through the parliament building in Romania. Publishers Weekly praised 'Art Above Everything' as 'inspiring' and 'a potent testimony to the value of pursuing one's passion.' Elizondo Griest made the decision to focus on female artists because women are underrepresented and undervalued across disciplines in the art world. It wasn't until the 1970s that women rated a mention in visual art history textbooks, she said, and women are routinely denied leadership roles in major arts organizations. The current political climate, in which diversity, equity and inclusion, or DEI, programs have been targeted by the government, could entrench existing gender disparities. 'The creative life is never easy. It's not a simple path ... but it is one that has tremendous rewards and allows one to fulfill a vision,' Sheryl Oring told NBC News. Based in Philadelphia and one of the artists interviewed by Elizondo Greist, Oring is known for her 'I Wish to Say' project, in which she travels the country dressed as a 1960s-era secretary and types up people's messages to the president on a vintage typewriter. Oring pointed out that some funding that artists have traditionally relied on — like grants from the National Endowment for the Arts — has been cut or is at risk of being eliminated. 'Many presenting organizations, nonprofits and museums are concerned about their very existence,' Oring said. 'There is a simultaneous concern about showing art that might be viewed as controversial. So it is a really difficult time for artists, but that makes our work more important.' The difficulty of making a living through the arts is shared by all genders. Orlando Rios, a Los Angeles-based actor who's appeared in 'Selena: The Series' and 'CSI: Vegas,' said his business "can be like a rollercoaster — but you figure out how to work and sustain yourself. It is not a profession with a linear path, and you have to accept that.' If people only give themselves a few years to achieve success as a performer," Rios said, it will likely not happen, since it requires time and patience. Because Rios also works as a voice actor, he's concerned about the increasing use of artificial intelligence technology in the entertainment industry. 'But you just have to stick with it, to know that you are in it for the long haul,' he said. As Cisneros tells Elizondo Griest, 'It takes a lot of courage to go against societal expectations, gender expectations, cultural expectations. We have to invent our own camino (road). It is a political choice.' Living one's most 'creative life' For Elizondo Griest, her devotion to writing ultimately helped her through some of the greatest challenges of her life — including the pandemic, the death of her father and a catastrophic illness. 'There was a moment when I began rethinking my life, when I wasn't sure if I was going to continue living a life, due to this (cancer) diagnosis,' she recalled. 'I realized that, thank God I had chosen this path, because all I'd ever wanted to do was travel the world and write about it, and I'd done that ... I had zero regrets.' It was art that enabled Elizondo Griest to persevere through crises. Note-taking grounded her during chemotherapy and the Covid lockdowns. 'The sacrifices I made to be an artist caused the bulk of the volatility I experienced in the 20s and 30s,' she writes, 'so it is wild that art became my primary self-soothing technique during the turbulence of my forties.' Now having embarked on a national book tour, she believes that art can help people live through fear, trauma and uncertainty. 'Something really deep, beautiful and powerful about art is that it really, really teaches you that all we have is this moment,' Elizondo Griest said. 'So if art is the place that you feel the most fulfilled, then that is how you must fill it, to live your most creative life and make it glorious.' 'And yes,' she adds, 'today I have cutlery!'
Yahoo
24-06-2025
- Health
- Yahoo
24 Best Foods High in Protein to Help Build Muscle
Maintaining muscle mass becomes increasingly important as we age, particularly after 50. Strong muscles not only support an active lifestyle but also play a critical role in overall health. One of the key factors in maintaining and building them is ensuring your diet includes adequate protein. Adding foods high in protein to build muscle is key for any strength journey. Meet the experts: Abbie Smith-Ryan, Ph.D., C.S.C.S.*D., F.A.C.S.M., F.N.S.C.A., F.I.S.S.N., professor of exercise physiology and nutrition, University of North Carolina at Chapel Hill; Marita Radloff, M.S., R.D.N a sports dietitian at Eat to Compete Nutrition; Whitney Stuart, R.D., Texas-based registered dietitian; Tony Castillo, sports and performance dietitian Protein serves as the building block for muscle repair and growth, making it an essential nutrient as you strive to stay strong and healthy in your later years. The good news is, there are plenty of accessible and delicious options to help you meet your protein needs. Whether you're a fan of plant-based foods, enjoy classic animal protein sources, or prefer versatile pantry staples, there's something for everyone. With the right choices, you can fuel your body, promote muscle growth, and continue feeling energetic and vibrant well into the years ahead. Here's a comprehensive list of the best foods high in protein to build muscle over 50 and beyond. Eggs are a complete protein source, meaning they contain all nine essential amino acids your body needs for muscle growth and repair. They're also rich in leucine, a key amino acid that plays a major role in building muscle. Additionally, eggs are affordable, versatile, and easy to prepare. Enjoy them boiled, scrambled, or in a veggie-packed omelette for a nutritious start to your day. When enjoying your eggs, don't forget the yolk. While many people focus on the protein content of eggs, it turns out that the yolk contains about 40% of the egg's total protein, along with a variety of other nutrients that could support muscle growth. These include vitamins, minerals, healthy fats, and compounds like phospholipids and phosphatidic acid, which may have anabolic (tissue-building) properties. Some studies suggest that consuming whole eggs may stimulate muscle protein synthesis more effectively than just eating egg whites, particularly in young men. Chicken breast is one of the most popular lean protein options for muscle building. It provides plenty of high-quality protein without excess fat, making it ideal for those monitoring their calorie intake. It's also incredibly versatile in recipes, pairing well with many spices and herbs. Grill, bake, or sauté chicken breast as the centerpiece of a balanced meal. One study explored how eating white meat, like chicken, combined with resistance training, affects muscle mass and strength in older women. Those who ate 110 grams of boiled chicken three times a week and included resistance training in their practices significantly boosted muscle strength and lean body mass. This suggests that combining chicken consumption with resistance training can help build strength and muscle among older women. Greek yogurt is packed with protein and a great source of calcium for bone health support. Its creamy texture and tangy flavor make it perfect as a snack or breakfast component. Choose plain, unsweetened Greek yogurt to avoid added sugars. For an extra muscle-boosting combo, top it with nuts or fresh fruit. Data shows that the protein in Greek yogurt (mainly casein) coupled with bacterial cultures found in yogurt and its semi-solid nature makes it a unique and effective post-exercise snack for promoting muscle recovery and growth. 'Greek yogurt is a milk protein, which means it is one of the best absorbed proteins and will support your muscle health more than other protein choices,' explains Marita Radloff, M.S., R.D.N a sports dietitian at Eat to Compete Nutrition. 'Salmon is an excellent protein-rich food that enhances muscle protein synthesis and reduces inflammation, which can impair recovery! This makes it particularly beneficial for preserving lean muscle mass as we age,' explains Whitney Stuart, R.D., Texas-based registered dietitian. Salmon is not only high in protein but also a rich source of omega-3 fatty acids, which help reduce muscle inflammation and support recovery. This fatty fish is also loaded with vitamins and minerals, including vitamin D, which plays a role in muscle function. One study found that eating fish twice a week can help improve muscle mass and function in people aged 50 to 85. Over 10 weeks, participants who added fish to their usual diets saw noticeable gains in muscle strength, walking speed, and overall muscle health. Incorporate salmon into your meals by baking, grilling, or adding it to salads. Cottage cheese is a favorite among athletes for its high protein and low fat content. It contains casein, a slow-digesting protein that provides your body with a steady supply of amino acids while you sleep, helping to repair muscles and boost recovery after exercise. Studies suggest that having 40-48 grams of casein protein about 30 minutes before going to bed may enhance muscle repair, reduce soreness, and even support gains in strength and muscle size over time. This is because casein helps maintain a positive protein balance during sleep by increasing protein synthesis and reducing muscle breakdown. It may also help lessen inflammation and muscle damage caused by exercise. Add some fruit or a drizzle of honey to boost flavor. Turkey breast offers lean, high-quality protein that's great for muscle building. It's also packed with B vitamins, which help convert the food you eat into energy. Turkey is a good swap for chicken when you want variety in your meals. This popular poultry choice to enjoy over Thanksgiving gets a reputation for being a source of tryptophan, an amino acid that may contribute to your feeling of sleepiness after your meal. Some data suggests that tryptophan may also support muscle health when protein intake is low. Quinoa is often celebrated as a 'superfood,' and for good reason; it's packed with nutrients that can support your overall health, including muscle health. This grain, native to South America, isn't just rich in protein; it also contains all nine essential amino acids your body needs, making it a complete protein source. Protein is key for repairing and building muscle tissue, which is especially important if you lead an active lifestyle or are trying to maintain muscle as you age. What's more, quinoa greens, the leaves and sprouts of the quinoa plant, are also highly nutritious. They're full of vitamins, antioxidants, and even omega-3 fatty acids, all of which are beneficial for overall health and muscle function. Quinoa is also gluten-free and easy to grow year-round, making it a sustainable and versatile addition to a diet. Lean cuts of beef are loaded with protein, iron, and zinc, all of which support muscle growth and overall health. A recent study explored how a strength-training program paired with specific dietary choices could help older adults boost muscle strength, body composition, and cognitive function. Researchers found that including lean red meat in the diet was linked to significant progress in muscle growth, strength, and cognitive health. Lean red meat intake was also linked to slightly better arm muscle growth, improved walking speed, and higher muscle density vs when participants didn't eat this food. Tofu is a powerhouse protein option for those following a plant-based diet. Made from soybeans, it's a complete protein and contains isoflavones, which may support bone and muscle health. Research suggests that these natural compounds appear to fight muscle loss by reducing inflammation and boosting beneficial gut metabolites. Tofu readily absorbs flavors from spices and marinades, making it an incredibly versatile ingredient. Use it in stir-fries, soups, or grilled as a protein-packed center of your plate. Almonds provide a combination of protein, healthy fats, and vitamin E, which aids in muscle recovery. A handful of almonds makes for a convenient, nutrient-dense snack. Incorporate almonds into your diet by adding them to oatmeal, yogurt, or salads. Research shows that eating a handful of almonds daily (around 57 grams) can help middle-aged adults maintain muscle strength after exercising by reducing feelings of soreness and improving recovery. Therefore, including almonds as part of a balanced diet may help you stay active and maintain muscle health as you age, making movement and everyday activities feel easier and more enjoyable. Lentils are another plant-based protein source that's also rich in fiber and complex carbohydrates. They're an excellent addition to soups, stews, or salads. The protein in lentils helps repair muscle tissue while the fiber supports. They're also budget-friendly and available year-round. Keep in mind that plant proteins like lentils may be generally less effective than animal-based proteins when it comes to building and maintaining muscle. This is because plant proteins tend to have lower digestibility and aren't as rich in certain essential amino acids, like leucine, sulfur amino acids, or lysine, which are crucial for muscle growth. To improve the muscle-building potential of plant proteins, researchers suggest strategies such as consuming higher amounts of protein overall, enhancing the amino acid balance of plant proteins, or combining different protein sources. Sardines are an excellent source of high-quality protein, packed with nutrients like omega-3 fatty acids and vitamin D that are crucial for muscle maintenance and joint health. They are convenient to prepare and incorporate into meals, making them an easy protein source for individuals over 50. Sardines are also rich in calcium (as long as they are not de-boned!), which supports bone strength and overall mobility. Additionally, these small fish are low in mercury compared to other seafood, making them a safer choice for regular consumption. Researchers looked at multiple studies on omega-3 intake and their effects on elderly individuals' muscle health and performance. After reviewing 10 studies, they found small improvements in muscle mass and how quickly people could complete simple movements, like getting up from a chair and walking, suggesting that omega-3 intake may be useful for supporting muscle health in older adults. Ultra-filtered milk is a type of dairy product that has been processed to remove lactose and some water while concentrating protein and calcium. This is achieved through a filtration process that separates milk components based on their size. The result is milk that contains higher amounts of protein and calcium while being naturally lower in sugar. On average, ultra-filtered milk contains around 13 grams of protein per 8-ounce serving, making it an excellent option for individuals seeking a higher-protein beverage. Like regular milk, ultra-filtered milk contains essential amino acids, which promote muscle repair and growth, especially important as muscle mass naturally declines with age. This milk is also an excellent source of calcium and vitamin D, enhancing bone health alongside muscle support. Furthermore, its smooth texture and versatility make it ideal for drinking plain, adding to smoothies, or incorporating into recipes. Data shows that one way to help combat muscle wasting among older adults is by consuming milk. Researchers studied milk consumption in Korean adults to see if drinking milk regularly could make a difference. They looked at data from thousands of people across several studies and compared two groups: those who drank milk less than once per day and those who drank it once or more per day. The results showed that people who drank milk more often tended to have stronger muscles and better muscle mass. Chickpeas are a plant-based protein powerhouse, providing a significant amount of protein along with fiber for healthy digestion. They are a source of iron, which helps improve energy levels and supports muscle activity, particularly important for active individuals over 50. Chickpeas also contain essential amino acids required for muscle repair and regeneration. What's particularly fascinating about chickpeas is the presence of unique dietary peptides. These peptides, created through processes like enzymatic hydrolysis (a safe method using enzymes such as flavorzyme, pepsin, and papain), have been shown to support muscle health while offering anti-inflammatory and antioxidant effects. Although more research is needed, these bioactive peptides could play a significant role in helping optimize muscle recovery and overall health. Edamame provides plant-based protein that is easily digestible and highly beneficial for maintaining muscle mass with age. These young soybeans are also rich in essential vitamins and minerals, including folate and magnesium, which support overall muscle and cellular health. Their combination of protein and fiber helps promote appetite control and sustained energy throughout the day. Quick and easy to prepare, edamame makes an excellent snack or addition to meals. One study looked at whether dietary proteins, particularly soy protein, could help improve muscle health among an elderly Japanese population. The results showed that soy protein had significant benefits for muscle health. For people with low physical activity, soy protein improved muscle volume more effectively than casein. It also increased leg muscle strength in bedridden patients, even though casein slightly outperformed soy in boosting muscle size for this group. Overall, the study suggests that adding soy protein to the diet, like by eating edamame, may help counteract muscle loss, especially for those unable to move around frequently and easily. Chia seeds are small but mighty, offering a concentrated source of plant-based protein and omega-3 fatty acids, both supporting muscle health and reducing inflammation. They are loaded with dietary fiber, aiding digestion and keeping individuals fuller for longer. Chia seeds also provide essential minerals like calcium and magnesium that are crucial for muscle and bone function. They can be effortlessly added to smoothies, yogurt, or oatmeal, making them a versatile nutritional boost. Studies in rats fed a high-sugar diet revealed that chia seeds could reduce muscle fat buildup, improve antioxidant defenses, restore muscle structure, and improve insulin sensitivity. This suggests that chia seeds might have potential as a natural approach to support healthier muscle function and overall metabolism, but more human studies are needed to confirm this. Pumpkin seeds are an excellent protein option, delivering essential amino acids needed for muscle maintenance and repair. They are packed with magnesium, which aids in muscle function and recovery after physical activity. These seeds also contain a variety of antioxidants that reduce inflammation and promote overall health. Their convenient size and crunch make them a perfect addition to salads, snacks, or baked goods. The zinc in pumpkin seeds is especially noteworthy. Zinc is a vital element that all living things need to survive, including humans. It's especially important for tissues like muscles, which require a lot of zinc to function properly. A lack of zinc can negatively impact muscle health, since zinc plays a role in muscle growth and repair by helping activate, grow, and develop muscle cells. Pistachios are a nutrient-rich snack, containing a significant amount of protein to support muscle-building in those over 50. 'A 2-3-ounce serving provides about 12-18 grams of protein and about 1 gram of leucine—an amino acid critical for stimulating muscle protein synthesis, especially in aging muscles,' shares Abbie Smith-Ryan, Ph.D., C.S.C.S.*D., F.A.C.S.M., F.N.S.C.A., F.I.S.S.N., professor of exercise physiology and nutrition, University of North Carolina at Chapel Hill. 'Uniquely, pistachios also provide 6-8 grams of fiber, which is imperative for midlife women, as cholesterol begins to rise,' Smith-Ryan adds. Smith-Ryan highlighted a randomized trial that showed 3 ounces of pistachios daily helped maintain muscle strength and reduce soreness after exercise in active adults, indicating their benefits for recovery and physical performance. Pork tenderloin is a lean protein that delivers high amounts of essential amino acids, helping to build and repair muscle tissue. It is low in fat and packs calorie-rich nutrients, making it an excellent option for a healthy diet as you age. Pork tenderloin is also a good source of B vitamins, which support energy production and aid muscle functionality. Its versatility in cooking adds to its appeal for quick and nutritious meals. Studies also show that pork might not have negative effects on heart health, with some evidence suggesting no harm to cholesterol levels. Shrimp are a low-fat, high-protein food, making them ideal for building and preserving muscle mass in older adults. They are an excellent source of selenium, which aids in muscle recovery and combats oxidative stress. Shrimp are also rich in vitamin B12, which supports energy production and metabolic health. Their quick cooking time and adaptability in recipes make them a convenient and nutritious protein choice. Though if you're looking to lower your cholesterol naturally, you may want to skip them. Data shows that intake of omega-3 fatty acids, vitamin D, magnesium, and protein—all nutrients found in shrimp—help keep muscles healthy and strong. Eating seafood regularly not only protects muscles but also reduces inflammation, which is beneficial for the 50-plus crowd. Teff is a tiny, gluten-free grain native to Ethiopia that has gained popularity as a nutrient-dense superfood. Known for its impressive nutritional profile, teff is particularly beneficial for muscle health. It is rich in protein, containing roughly 10 grams of protein per cooked cup, making it a great plant-based option for supporting muscle repair and growth. Additionally, teff is a complete protein, meaning it provides all nine essential amino acids that the body cannot produce on its own. Beyond its protein content, teff is also a source of iron, which helps carry oxygen to muscles, and magnesium, which plays a key role in muscle function and recovery. Its complex carbohydrates offer steady, long-lasting energy, essential for staying active as we age. Whether you sprinkle it on salads, use it as a base for porridge, or bake it into breads, teff is a versatile and wholesome grain to incorporate into your diet for muscle health and overall vitality. Flounder is a lean, mild-flavored fish that offers a high level of easily digestible protein, aiding in muscle repair and growth. It is a great source of B vitamins, promoting overall muscular and metabolic health. Flounder contains minimal fat and calories, making it suitable for a heart-healthy diet in individuals over 50. Its delicate texture and flavor work well in a variety of healthy cooking methods. Flounder is also a natural source of selenium, a natural mineral that is essential for keeping our bodies healthy, even though we only need it in small amounts. Recently, scientists have been studying how selenium affects our muscles and how it can be useful in sports and exercise. Selenium works in the body through proteins called selenoproteins, which help keep muscles strong and healthy. These proteins reduce muscle fatigue, slow down aging in muscles, and support recovery after exercise. This growing research highlights how selenium could play an important role in supporting both everyday muscle health and athletic performance. Pasta can be a good choice for muscle growth and overall health, often surprising people with its nutritional benefits. While typically thought of as a carbohydrate source, pasta also contains protein, making it a supportive energy and muscle-building food when paired with other high-protein ingredients like chicken, fish, or legumes. Additionally, pasta has a lower glycemic index than many other carbohydrates. This means it provides a more sustained release of energy, helping to regulate blood sugar levels and reduce cravings. Pasta is also a source of vitamins and minerals such as B vitamins and iron, which are important for energy production and oxygen transport. For a nutritious meal, combine pasta with lean proteins, plenty of vegetables, and healthy fats like olive oil to create a balanced dish that promotes muscle recovery and supports overall health. Protein oats, often referred to as 'proats,' are a wholesome, nutrient-dense meal made by combining oats with a source of protein, such as protein powder, Greek yogurt, or milk. They are an excellent choice for individuals over 50, especially those looking to maintain or build muscle, due to their unique combination of complex carbohydrates, fiber, and high-quality protein. Additionally, the slow-digesting nature of oats offers sustained energy levels and helps to regulate blood sugar, making them an ideal balanced meal for promoting healthy aging. Oats contain a unique fiber called beta-glucans. Data shows that intake of this fiber may be linked to improvements in grip strength, upper body muscle mass, and overall exercise performance compared to those who do not consume this nutrient. Although this data is based on younger people, it does raise the question of whether a similar effect would be seen among those over 50 years old. More data is needed to confirm this. While it's important to focus on protein-rich foods that support muscle building, it's equally crucial to avoid certain foods that can hinder your progress. Ultra-processed foods that are high in refined sugars and unhealthy fats, and should be limited. These types of foods provide little nutritional value and can contribute to inflammation, which may interfere with muscle recovery and overall health. Avoiding fried foods and sugary snacks like candy bars or sodas can help maintain a steady energy level and keep your body fueled with the nutrients it needs. Additionally, be cautious of excessive alcohol consumption and foods high in sodium. Alcohol can slow down muscle recovery and even affect your body's ability to synthesize protein, an essential process for building muscle. Highly salted foods, such as chips and pre-packaged meals, may lead to bloating and dehydration, both of which can negatively impact your workouts and recovery. Building and maintaining muscle mass after 50 doesn't have to be daunting. By incorporating these protein-rich foods into your diet, you can support your body's needs and promote a strong, healthy lifestyle. Whether you prefer hearty animal-based proteins like chicken, salmon, or lean beef, or plant-based options like lentils, tofu, and quinoa, each choice offers unique benefits tailored to muscle repair and growth. Diversity in your meals ensures you're receiving not only ample protein but also vital vitamins and minerals that support overall health. 'Aim for about 30 to 35 grams of protein per meal, with a daily target of 1.2 to 1.6 grams per kilogram of body weight, to maximize muscle-building benefits,' advises Tony Castillo, sports and performance dietitian. 'For best results, try to eat protein within two hours after strength training to support muscle repair and growth,' Castillo added. Balance is key, and combining these protein sources with regular physical activity can help you stay energetic and resilient as you age. Remember that small, sustainable changes in your eating habits can make a big impact. Swapping out highly processed foods for natural, nutrient-rich alternatives and ensuring balanced meals with protein, healthy fats, and fiber will fuel both your muscles and your overall well-being. With the variety of delicious and accessible options available, building muscle and staying strong over 50 is entirely achievable! You Might Also Like Can Apple Cider Vinegar Lead to Weight Loss? Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
Perth Now
22-05-2025
- Entertainment
- Perth Now
New gf of sporting legend pokes fun at age gap relationship
Legendary American football coach Bill Belichick and his new girlfriend Jordon Hudson have dominated headlines in recent weeks because of their 48-year age gap relationship. But, Ms Hudson, 24, proved she was unfazed by critics when she took to Instagram on Thursday with a sassy story. Sharing a photo of the dinner table, set against a romantic sunset, she wrote, 'Old Bay with my old bae.' In the shot were their plates of chicken wings, celery, dipping sauce and a can of Old Bay seasoning. She then re-shared the snap to her feed, although users were seemingly unamused by the pun. 'Unhinged,' one commenter wrote. 'Bill blink twice if you need help,' another chimed in. Jordon Hudson's Instagram story. Credit: Instagram 'You do too much,' a third said. Belichick, 73, is an American football coach who is the head coach at the University of North Carolina at Chapel Hill and is featured heavily in several loving photos on Hudson's Instagram account. She has also immersed herself in his business dealings. 'She does the business things that don't relate to North Carolina that come up in my life so I can concentrate on football, and that's really what I want to do,' Belichick said in a recent interview on Good Morning America. 'We have a good personal relationship, but I'm not talking about personal relationships, Michael, you know that.' If you'd like to view this content, please adjust your . To find out more about how we use cookies, please see our Cookie Guide. The couple haven't been clear on how they met although word on the street is that they met on an on plane one day. Hudson is also telling people she is engaged to the sports star, according to the New York Times. The former New England Patriots coach was seen supporting Hudson as she competed in the Miss Massachusetts beauty pageant earlier this month.
