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All, Common Myths, Recent posts

Does weight training stunt growth?

In a Hurry? Try Express Weight Training - The New York Times

Image from nytimes.com

Adolescents and pre-adolescents may start thinking about taking up weight training. You may have heard rumors that weight training can stunt growth. 

 

The concern is that weight training can injure the areas of the bone that grow (the growth plates) and limit stature. There is no evidence that high-impact sports like gymnastics, soccer, football, and basketball harm growth plates. The same is true for weight training. 

 

There is a risk of injury from lifting more weight than one can control. In other words, the weights and machines can cause direct blunt trauma. But in general, the health benefits of lifting weights outweigh the risks. Weight training can improve strength, confidence, coordination, psychological well-being, and healthy weight. Weight training strengthens bones, muscles, ligaments, and tendons, thereby decreasing the risk of injury to these structures. 

 

The key is understanding how to safely lift heavy weights and the potential dangers of a weight room. 

 

Sources:

 

https://www.healthline.com/health/does-lifting-weights-stunt-growth

 

https://www.menshealth.com/fitness/a36530187/does-weight-lifting-stunt-growth/

 

https://www.bodybuilding.com/content/weight-lifting-for-children-and-teens.html

 

https://www.nike.com/a/can-weight-lifting-stunt-growth

 

https://www.livestrong.com/article/430166-can-lifting-weights-when-young-stunt-your-growth/

 

All, Medicine

When does the brain stop developing?

Image from scmp.com

As early as 5 years of age, our brains have reached 90% of their potential volume. However, we all know that our brains continue to develop for many years; in fact, our brains continue evolving until death. So why then, do many people worry about cognitive decline with aging, and are their fears misplaced?

While it is evident and typical that specific cognitive functions decline with age, this is not necessarily associated with a cease in brain growth or weakened memory formation. General intelligence is complicated. It can be subdivided into two categories: crystallized and fluid intelligence.

Fluid intelligence allows you to solve problems without experience or knowledge—this type of intelligence peaks early in adulthood and declines later in life. Crystalized intelligence uses experience and prior knowledge to assess future relationships. This type of intelligence increases until approximately 60 years of age and then declines slightly. Therefore, skills like vocabulary, comprehension of new information, and arithmetic improve long after the brain ceases to grow in size and remain relatively stable throughout life. Other crystalized skills, such as conflict resolution and emotional regulation can continue to improve beyond 60 years of age.

The brain is an evolving organ as our lives go on. There might not be a moment in which our brains operate at maximum cognitive function in every specific area. So, next time you lose your keys, remember that just because your brain has stopped growing does not mean that your cognitive function is declining. 

 

https://azpbs.org/2017/11/early-childhood-brain-development-lifelong-impact/

https://www.nm.org/healthbeat/healthy-tips/ten-surprising-facts-about-your-brain

https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=3051

https://www.simplypsychology.org/fluid-crystallized-intelligence.html
https://www.psychologicalscience.org/observer/the-cognitive-upside-of-aging

All

Is Imitation, Plant-Based Meat Healthier Than Animal Meat?

Image from www.luxatic.com

 

An increasing number of people in America and around the world are transitioning to plant-based diets, such as vegetarianism or veganism, for ethical, environmental, or health reasons. To make this transition easier, brands like BeyondMeat, Impossible Foods, and MorningStar Farms manufacture foods that mimic the taste and texture of meat, chicken, and fish using plants. These are referred to as imitation plant-based meats. While some people might consider imitation meat a more ethical and environmental option, are they healthier than traditional animal meat? 

The most common ingredients in plant-based imitation meat include soy, tofu, pea protein, coconut oil, seitan, beans, lentils, and potato starch. Imitation meat, poultry, and fish tends to have lower amounts of saturated fat and cholesterol, which are associated with conditions like Type 2 diabetes mellitus and heart disease. For example, a 4 oz patty of ground beef has 12 g of saturated fat and 95 mg of cholesterol whereas a plant-based burger of the same weight has 5 g and 0 mg respectively. Both meat and imitation meat have a comparable amount of protein and calories. Imitation meat also has a higher percentage of daily fiber (15% vs 0% in beef), which supports gut health. 

On the other hand, imitation meat tends to have higher sodium levels, which is associated with high blood pressure. With the variety of imitation meats in the market, there is also variation in the levels of nutrients like zinc and vitamin B12 since they need to be fortified. Because each company fortifies imitation meat differently, the nutritional content can vary. Additionally, plant-based burgers usually contain phytic acid, a natural substance found in plant seeds that impairs the absorption of iron, zinc, and calcium and may promote mineral deficiencies. 

If your motivation for adopting a plant-based diet is health, consider opting for more nutrient-dense and less processed foods such as beans, legumes, grains, nuts, and whole vegetables instead. Jackfruit and tofu are also healthy options. Make sure to take a look at the product Nutrition Facts and see which product aligns with your needs. For example, if you have high blood pressure, you may consider consuming imitation meat in moderation or looking for a product with less sodium. Consult your doctor or nutritionist for personalized dietary recommendations!

 

https://www.medicalnewstoday.com/articles/is-plant-based-meat-healthy#plant-based-mince

https://www.healthline.com/nutrition/is-plant-based-meat-healthy#nutrition

https://www.verywellfit.com/new-study-compares-nutrients-in-plant-based-and-beef-burgers-5189124

https://www.insider.com/plant-based-meat