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Tuesday, October 31, 2023

Nutrition Hacks for a Busy Lifestyle: Eating well on the go - WFLA

TAMPA (BLOOM) – Life can get hectic, and it’s easy to let our nutrition take a backseat when we’re constantly on the go. But fear not! In this article, we’ll share some practical nutrition hacks for those of you with jam-packed schedules who still want to prioritize eating well. These tips and tricks will help you maintain a healthy diet even when you’re constantly on the move.

Plan and Prep Ahead

One of the most effective ways to ensure you eat well on the go is to plan and prepare your meals in advance. Spend some time each week mapping out your meals and snacks. Consider batch cooking, where you prepare larger quantities of food that can be portioned out for multiple meals. It saves time and ensures you always have something nutritious at hand. Invest in reusable containers that are convenient for storing and transporting your prepared meals. This way, you’ll have healthy options readily available whenever hunger strikes.

Smart Snacking

Snacks are essential when you have a busy lifestyle, as they help maintain energy levels throughout the day. Opt for portable, nutrient-dense snacks that require minimal preparation. Fresh fruits like apples, bananas, or grapes make excellent on-the-go snacks. Nuts, such as almonds or walnuts, are packed with healthy fats and protein. Greek yogurt cups or small pre-portioned containers are also convenient and provide a good source of calcium and probiotics. If you’re looking for a quick and easy option, consider protein bars or homemade energy balls, which can be made ahead of time and stored for grab-and-go convenience.

Mindful Eating on the Go

Eating on the go often leads to mindless eating, where we consume our food without paying much attention. However, practicing mindful eating can help you make better food choices and truly enjoy your meals. Even with a busy schedule, it’s possible to incorporate mindfulness into your eating habits. Take a moment to slow down and savor each bite. Be aware of the flavors, textures, and sensations as you eat. Finding short breaks during work or during your commute can create small windows for mindful eating, allowing you to appreciate your food and make more conscious choices.

Optimal Hydration

Staying hydrated is crucial for overall well-being, especially when you’re always on the go. Carrying a reusable water bottle with you can be a game-changer. It not only saves money but also reminds you to drink water throughout the day. If plain water isn’t your thing, try infusing it with slices of cucumber, lemon, or berries for added flavor. Herbal teas are another excellent hydration option and provide additional health benefits. Find the hydration method that works best for you and make sure to prioritize it throughout your busy day.

Healthy Choices on the Menu

Eating out or ordering takeout doesn’t have to sabotage your healthy eating goals. When faced with restaurant menus, look for lean protein options like grilled chicken or fish. Choose vegetable-based dishes or salads as your side or main course. Opt for dressings or sauces on the side to control portions. Practice portion control by sharing meals with a friend or packing leftovers for later. During social or work-related events, focus on mindful eating and listen to your body’s hunger and fullness cues.

Technology as an Ally

Leverage technology to support your healthy eating habits. Many mobile apps and websites provide nutritional information, meal tracking, and healthy recipe suggestions. They can be helpful tools for making informed choices. Additionally, consider using smart kitchen appliances that simplify meal preparation and save time. Meal delivery services that offer balanced and nutritious meals can also be a convenient option for those busy days when cooking seems impossible.

Fitness and Nutrition Integration

Remember that nutrition and physical activity go hand in hand. Find creative ways to incorporate exercise into your busy schedule, such as active commuting by walking or cycling. Take short breaks during work to stretch or go for a quick walk. When it comes to post-workout snacks or meals, choose options that are quick, easy, and nutritious. For example, a protein shake or a simple combination of Greek yogurt and fresh berries can provide the necessary nutrients to refuel your body.

Simple and Nutritious Snack Recipes for Busy Lifestyles

In addition to the snack suggestions provided earlier, here are a few easy and wholesome snack recipes that you can prepare at home to fuel your busy lifestyle:

1. Energy Balls: Ingredients:

  • 1 cup rolled oats
  • 1/2 cup nut butter (e.g., almond butter, peanut butter)
  • 1/4 cup honey or maple syrup
  • 1/4 cup ground flaxseed
  • 1/4 cup mini chocolate chips or dried fruit (optional)
  • 1 teaspoon vanilla extract
  • Pinch of salt

Instructions:

  1. In a mixing bowl, combine all the ingredients until well mixed.
  2. Chill the mixture in the refrigerator for about 30 minutes to make it easier to handle.
  3. Once chilled, roll the mixture into bite-sized balls using your hands.
  4. Place the energy balls on a baking sheet lined with parchment paper.
  5. Refrigerate for at least an hour to set before enjoying. Store them in an airtight container in the refrigerator for up to a week.

2. Homemade Granola Bars: Ingredients:

  • 2 cups old-fashioned oats
  • 1 cup nuts or seeds of your choice (e.g., almonds, walnuts, sunflower seeds)
  • 1 cup dried fruit (e.g., cranberries, raisins, chopped dates)
  • 1/2 cup honey or maple syrup
  • 1/4 cup nut butter
  • 1 teaspoon vanilla extract
  • Pinch of salt

Instructions:

  1. Preheat the oven to 350°F (175°C). Line a baking dish with parchment paper, leaving some overhang for easy removal.
  2. In a large bowl, combine oats, nuts/seeds, and dried fruit.
  3. In a small saucepan over low heat, warm the honey or maple syrup, nut butter, vanilla extract, and salt. Stir until well combined and smooth.
  4. Pour the warm mixture over the dry ingredients and mix until everything is evenly coated.
  5. Transfer the mixture to the prepared baking dish and press it down firmly to create an even layer.
  6. Bake for 15-20 minutes or until the edges turn golden brown.
  7. Allow the granola bars to cool completely before cutting them into desired shapes. Store in an airtight container for up to two weeks.

3. Veggie-Packed Mini Quiches: Ingredients:

  • 6 large eggs
  • 1/4 cup milk (dairy or plant-based)
  • 1 cup chopped vegetables (e.g., spinach, bell peppers, mushrooms)
  • 1/2 cup shredded cheese (e.g., cheddar, feta)
  • Salt and pepper to taste

Instructions:

  1. Preheat the oven to 350°F (175°C). Grease a muffin tin or line it with muffin liners.
  2. In a mixing bowl, whisk together the eggs and milk until well combined.
  3. Stir in the chopped vegetables, shredded cheese, salt, and pepper.
  4. Pour the mixture evenly into the prepared muffin tin, filling each cup about 3/4 full.
  5. Bake for 15-20 minutes or until the quiches are set and slightly golden on top.
  6. Allow them to cool slightly before removing them from the muffin tin.
  7. Serve the mini quiches warm or refrigerate them in an airtight container for up to three days. They can be enjoyed cold or reheated for a quick and nutritious snack.

These homemade snack recipes are not only delicious but also packed with wholesome ingredients to keep you energized throughout your busy day. Enjoy them as a convenient and nutritious option whenever hunger strikes.

Eating Well While Traveling: Tips for Maintaining Balanced Nutrition on the Road

For individuals with busy lifestyles and frequent travel, it can be challenging to eat well while on the road or during business trips. However, with some planning and smart choices, it is possible to maintain balanced nutrition even when away from home. Here are some practical tips to help you eat well while traveling:

1. Pack Healthy Snacks: Before heading out, prepare a variety of nutritious snacks to take with you. Some portable snack ideas include:

  • Fresh fruit: Apples, oranges, bananas, or grapes are easy to carry and provide essential vitamins and fiber.
  • Nuts and seeds: Almonds, walnuts, pumpkin seeds, or trail mix are packed with healthy fats and protein.
  • Veggie sticks and hummus: Chop up some carrots, celery, or bell peppers and pair them with single-serving containers of hummus.
  • Protein bars or energy balls: Make your own or choose options with minimal added sugars and whole food ingredients.

2. Research and Plan Ahead: Before your trip, research the food options available at your destination. Look for restaurants or grocery stores that offer healthier choices. Check if your hotel has a mini-fridge or kitchenette, which allows you to store and prepare your own meals or snacks.

3. Choose Wisely at Airports and Gas Stations: While traveling, airports and gas stations are common food pitstops. Opt for healthier options like:

  • Fresh salads or vegetable-based wraps
  • Grilled chicken or turkey sandwiches (choose whole-grain bread if available)
  • Yogurt cups or smoothies (watch out for added sugars)
  • Hard-boiled eggs or cheese sticks for a protein boost

4. Prioritize Lean Proteins and Vegetables: When dining out, focus on meals that include lean proteins and vegetables. Look for grilled or roasted options instead of fried dishes. Choose salads or vegetable sides as a healthy complement to your main course.

5. Portion Control: Be mindful of portion sizes, especially when faced with oversized restaurant servings. Consider sharing a meal with a colleague or ask for a to-go box to save leftovers for later.

6. Hydrate Smartly: Stay hydrated by carrying a reusable water bottle with you and refilling it regularly. Avoid excessive consumption of sugary drinks or alcohol, which can lead to dehydration.

7. Take Advantage of Grocery Stores: If your accommodations include a kitchenette or mini-fridge, take a trip to a local grocery store. Stock up on fresh produce, pre-packaged salads, lean proteins, and healthy snacks. This allows you to prepare quick and nutritious meals in the comfort of your temporary home.

8. Mindful Eating and Listening to Your Body: Amid the hustle and bustle of travel, take moments to practice mindful eating. Slow down, savor each bite, and pay attention to your body’s hunger and fullness cues. Avoid mindless snacking out of boredom or stress.

9. Be Prepared for Delays: Travel plans can sometimes be unpredictable, leading to unexpected delays or extended waits. Have some non-perishable snacks on hand, like granola bars, dried fruit, or nut butter packets, to tide you over during these situations.

By implementing these strategies, you can navigate the challenges of eating well while traveling. Remember, it’s all about making mindful choices, planning ahead, and being prepared with nutritious options to support your overall well-being even on the go.

Maintaining a healthy diet is indeed achievable, even with a busy lifestyle. By planning and prepping meals ahead, making smart snack choices, practicing mindful eating, staying hydrated, opting for healthier menu options, leveraging technology, and integrating fitness and nutrition, you can nourish your body and thrive even on the busiest of days. Remember, small changes and consistent efforts can make a significant impact on your overall well-being. So go ahead, embrace these nutrition hacks, and make eating well on the go a sustainable part of your busy lifestyle.

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Monday, October 30, 2023

Dark Chocolate: Benefits, Nutrition, and Risks - Health.com

Chocolate products, including dark chocolate, are derived from the beans of the Theobroma cacao tree, also known as the cacao or cocoa tree. 

Dark chocolate contains a higher percentage of cocoa than milk or semi-sweet chocolate, though the percentage varies depending on the type of dark chocolate purchased. Most dark chocolate products contain between 70 and 85% cocoa, though certain types can contain much lower and higher cocoa percentages. For example, highly dark chocolate can contain around 90% cocoa solids.

Because it’s generally high in cocoa solids, dark chocolate is rich in minerals and protective plant compounds that may benefit health in several ways, such as improving heart disease risk factors and supporting digestive health.

Here’s everything you need to know about dark chocolate, including its nutrition, potential health benefits, and risks. 

Cocoa products, like dark chocolate, are high in antioxidant and anti-inflammatory compounds. 

Antioxidants function to protect cells from free radical damage. Free radicals are highly reactive molecules that can harm health when their numbers overwhelm the body’s antioxidant defenses. When there’s an excess production of free radicals, it results in a state known as oxidative stress, which has been linked to a number of chronic conditions, such as certain cancers and heart disease. Antioxidants reduce or inhibit cellular damage by interacting with free radicals and neutralizing them before they can damage lipids, proteins, and DNA.

Dark chocolate is an excellent source of antioxidants, especially flavonoid compounds such as catechins, anthocyanins, and proanthocyanidins. In fact, research shows that cocoa products, like dark chocolate, have the highest flavonoid content by weight of any other food. Because it’s richer in cocoa solids, dark chocolate is five times higher in flavonoids compared to milk chocolate.

Dark chocolate also has powerful anti-inflammatory effects. Numerous studies have shown that eating dark chocolate is effective for reducing inflammatory markers. For example, a 2023 study that included 59 people on hemodialysis found that the participants who consumed 40 grams (g) of dark chocolate containing 70% cocoa three times a week for two months had reduced blood levels of the inflammatory marker tumor necrosis factor-alpha (TNF-α) compared to the control group.

Other studies have shown that dark chocolate consumption is effective for lowering other inflammatory markers, such as interleukin-6 (IL-6) and highly sensitive C-reactive protein (hs-CRP), in people with conditions known to increase inflammation in the body, like those with type 2 diabetes.

Consuming cocoa products, like dark chocolate, may be an effective and delicious way to support the health of your heart. Because dark chocolate is so high in anti-inflammatory and antioxidant compounds, it may help protect against and reduce heart disease risk factors such as atherosclerosis (the buildup of plaque in the arteries) and high lipid and blood pressure levels.

Studies show that dark chocolate consumption is associated with a reduction in atherosclerotic plaque in the coronary arteries, and a decreased risk of coronary heart disease, heart attack, and stroke.

Eating dark chocolate as part of a heart-healthy diet may help reduce heart disease risk factors such as high blood pressure and high blood lipid levels. A 2022 review of 31 studies found that the consumption of cocoa significantly reduced systolic and diastolic blood pressure in people with normal and high blood pressure levels. The researchers noted that chocolate is more effective for lowering blood pressure levels than chocolate drinks and that cocoa products higher in flavonoid antioxidants had the greatest blood pressure-lowering effects.

Chocolate intake has also been shown to lower “bad” LDL cholesterol, blood sugar, and triglyceride levels, and improve blood vessel function and blood flow, all of which can lower heart disease risk.

For example, a 2021 review that included eight studies investigating the effects of cocoa and dark chocolate consumption in people with type 2 diabetes found that dark chocolate intake was associated with a significant reduction in LDL cholesterol and fasting blood sugar levels.

Chocolate products are surprisingly high in certain nutrients. For example, dark chocolate is an excellent source of minerals like magnesium and iron.

Magnesium is a mineral that's needed for blood sugar and blood pressure regulation, muscle contraction, nerve function, and DNA synthesis. Though consuming enough magnesium on a daily basis is critical for overall health, many people's diets are low in this important nutrient. Underconsuming magnesium can lead to health issues, including high blood pressure, which is why choosing magnesium-rich foods, such as vegetables, beans, and cocoa products, is so important.

Dark chocolate is rich in magnesium, with a one-ounce serving of dark chocolate containing 70-85% cocoa solids providing 64.6 milligrams (mg) of magnesium, which covers 15% of the Daily Value (DV).

Dark chocolate is also high in iron, a mineral that’s necessary for the production of a protein that carries oxygen throughout the body called hemoglobin, as well as growth and development, cellular function, and the synthesis of certain hormones.

A one-ounce serving of 70-85% dark chocolate provides 3.37 mg of iron, which covers 19% of the DV. 

In addition to iron and magnesium, dark chocolate is a good source of other minerals, like manganese and copper. Manganese is necessary for energy metabolism and immune function, while copper acts as a cofactor for enzymes involved in energy production, neurotransmitter synthesis, iron metabolism, and more.

Your diet has a significant impact on the health of your gut, including the bacteria that inhabit your digestive system, collectively known as your gut microbiota. 

Dark chocolate provides nutrients that are known to benefit the gut, such as prebiotics. Prebiotics are compounds that act as fuel for friendly bacteria that reside in your digestive tract. Consuming foods rich in prebiotic fibers may help promote the growth of beneficial bacteria, thus improving the health of the gut.

A 2022 study that included 48 healthy adults found that the participants who consumed 30 grams of 85% dark chocolate for three weeks experienced significant increases in gut bacteria diversity and increased levels of Blautia obeum bacteria, which are bacteria that produce the short-chain fatty acid (SCFA) butyrate. SCFAs, like butyrate, are compounds that fuel the cells lining the large intestine, maintain intestinal health, and regulate inflammation in the gut.

The researchers also found that the 85% chocolate group experienced improvements in mood, which was associated with a greater abundance of Blautia bacteria.

This suggests that eating high-quality dark chocolate may positively impact gut health and may also boost your mood.  

Dark chocolate is surprisingly high in nutrients, including minerals such as magnesium and iron.

Here’s the nutrition breakdown for a one-ounce serving of 70-85% dark chocolate:

  • Calories: 170
  • Fat: 12.1 grams (g)
  • Protein: 2.21 g
  • Carbohydrate: 13 g
  • Fiber: 3.09 g
  • Sugar: 6.8 g
  • Copper: 0.5 mg, or 56% of the DV
  • Iron: 3.37 mg of iron, or 19% of the DV. 
  • Magnesium: 64.6 mg, or 15% of the DV
  • Zinc: 0.93 mg, or 8% of the DV

Dark chocolate is a good source of fiber and is high in minerals essential to overall health, such as magnesium, iron, copper, and zinc. It also provides smaller amounts of other vitamins and minerals, including phosphorus, potassium, and vitamin K.

However, it's relatively high in calories, so it should be consumed in moderation rather than in large portions. 

As mentioned above, dark chocolate is relatively high in calories, so it shouldn't be consumed in large portions regularly. Eating too much chocolate could put you into a calorie surplus, which will lead to weight gain. 

Also, all cocoa products contain some caffeine, to which some people are more sensitive than others. Chocolate also contains a natural stimulant called theobromine. Because dark chocolate contains stimulants, eating too much can lead to side effects like trouble sleeping, anxiety, and jitteriness, especially in people who are sensitive to caffeine.

Additionally, research suggests that the consumption of cocoa products during the late stages of pregnancy may constrict a fetal blood vessel called the ductus arteriosus, which could negatively impact fetal health.

Because of this potential risk, women in the later stages of pregnancy should avoid consuming large amounts of cocoa products, like dark chocolate. 

There are so many ways to enjoy dark chocolate. However, it’s important to note that, even though dark chocolate does offer health benefits, it does contain quite a few calories and is a source of added sugar, which should be limited in any healthy diet. 

Because of this, it’s best to enjoy dark chocolate in small amounts as an occasional treat.

Here are a few ways to add dark chocolate to your diet: 

  • Use dark chocolate chunks to add flavor to baked goods like muffins and breads
  • Add dark chocolate chips to granola and energy balls
  • Snack on a piece of dark chocolate smeared with natural peanut butter
  • Dip fresh fruit, such as strawberries or bananas, into melted dark chocolate for a nutritious dessert
  • Make your own trail mix using dark chocolate, unsweetened dried fruit, and nuts

When shopping for dark chocolate, it’s important to note that some chocolate products are much higher in added sugar than others. In general, dark chocolate products that contain a lower percentage of cocoa solids are usually higher in added sugar, as are dark chocolate products that contain sugary ingredients like caramel and toffee. 

For example, one ounce of Lindt 90% dark chocolate contains just two grams of added sugar, while the same serving of Lindt 70% dark chocolate contains nine grams of added sugar.

While eating foods high in added sugar from time to time won’t significantly impact your health, eating too much added sugar can increase your risk of several health conditions, such as obesity, liver disease, and type 2 diabetes.

Dark chocolate is a popular treat that may benefit health in several ways.

It’s high in antioxidants and anti-inflammatory compounds and may help support the health of the heart and gut. Plus, dark chocolate is a good source of essential nutrients, such as magnesium and iron,

Even though enjoying dark chocolate on occasion could be an effective way to promote health, most types are high in calories and added sugar. If you’d like to add dark chocolate to your diet, it’s best to enjoy it in moderation as part of a well-rounded, nutritious diet.

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7 Top Health Benefits of Dates, Including Nutritional Value - Good Housekeeping

Dates are a super-healthy, super-versatile super-fruit. Grown in a variety of countries (including Egypt, Saudi Arabia and Iran) as well as in California and Arizona, the fruit is widely available fresh or dried — and both are delicious.

“There are a wide an assortment of varieties, and each one has different rich flavors,” says Michael Crupain, MD MPH, author of The Power Five: Essential Foods for Optimum Health, who’s on the faculty of Johns Hopkins Bloomberg School of Public Health. “While some people worry about their sugar content, dates are actually a low glycemic index food, in part because they are rich in fiber. Dates are a great substitute or go-to when you're craving something sweet.”

Whether you eat them as snacks, or use them in sweet or savory dishes, you're getting a host of health benefits.

Dates nutrition

Here are the overall nutritional stats of Medjool dates, a highly popular variety:

fresh medjool dates grey slate background close up top view
AnnaPustynnikova//Getty Images

Four pitted Medjool dates have:

  • 266 calories
  • 1.7g protein
  • 72g carbohydrates
  • 6.4g fiber
  • 64g sugars (total)
  • 62mg calcium
  • 52 mg magnesium
  • 60 mg phosphorous
  • 668 mg potassium
  • 86 ug beta-carotene
  • 144 IU vitamin A

Dates health benefits

Dates are highly nutritious

    As Dr. Crupain pointed out, dates are high in natural sugar, and high in calories as well (if that’s something you’re keeping an eye on). That said, they have only a negligible amount of fat, and their host of health-boosters like fiber and antioxidants, as well as other beneficial compounds, give them their superfruit profile.

    They are a superfood

    You may have seen dates referred to as a superfood and wondered if that’s actually true. “A superfood is food that’s packed with nutrients and delivers health benefits,” says Dawn Jackson Blatner, RDN, author of The Superfood Swap. “Dates can be considered a superfood because they’re rich in beneficial compounds, such as polyphenols. Preliminary research suggests that these polyphenols in dates — and likely other beneficial compounds — are associated with a wide variety of health benefits.”

    Dates are rich in antioxidants

    Research shows that dates are abundant in phenolic antioxidants (including catechins) as well as flavonoids, which have antioxidant properties. Here’s why antioxidants are great for your health: They fight free radicals (cell-damaging chemicals), repair DNA and help keep our cells healthy, according to Harvard School of Public Health. That’s one reason why a diet that’s full of fruits and vegetables is especially healthy for us humans.

    And high in fiber

    According to the Mayo Clinic, dietary fiber is a key component of a healthy diet, keeping your digestion system chugging along and reducing your risk for heart disease, diabetes, and certain types of cancer, as well as helping you stay at a healthy weight. And like other fruits, dates are a good source. Says Dr. Crupain, “Two dates have about 3 grams of fiber—a little over 10% of the daily recommended amount. The fiber in dates is important for helping you feel full, feeding your gut bacteria, and keeping you regular.”

    They are a heart-healthy food

    “Dates are a heart-smart food primarily because of their antioxidants and fiber content,” says Blatner. “They contain antioxidant compounds like polyphenols, which may decrease inflammation to support heart health. And the fiber in dates can support healthy cholesterol and triglyceride levels.” All in all, this can add up to a stronger ticker!

    Dates have bone-building benefits

    There are various nutrients in dates that are beneficial for bone health. “They contain phosphorus, magnesium, and calcium,” Blatner points out. “However these minerals are not in high amounts, so while dates have benefits they’re not officially considered ‘good sources.’” She adds, however, “Dates are a good source of copper [19%DV], which is another mineral that may support healthy bones.”

    They are versatile

    “Dates are naturally sweet and chewy, and they’re versatile as well,” says Blatner. “I consider them ‘nature’s caramel’ because they have a rich caramel-like flavor, but you can also use them in savory recipes. Dates have a pit in them, so get them already pitted or make sure to remove the pits before eating.”


    FAQ

    How many dates can a person eat in a day?

    “Medjool dates tend to be the most popular in the U.S.— you can enjoy two or three of these dates a day, since that’s considered one serving,” says Blatner. “That gives you space in your day to enjoy other types of fruits as well.” And then you’ll get even a greater variety of nutrients!

    How to eat dates

    Here are some ideas from Blatner for enjoying dates:

    • Stuff dates with nut butter, goat cheese, or even chopped nuts for a snack.
    • Add chopped dates to oatmeal or yogurt parfaits.
    • Put chopped dates in salads; Blatner especially loves the combo of kale, dates, chopped nuts, and Parmesan.
    • Mix chopped dates into a batch of homemade granola.
    • Use dates as a binder when making energy bites.
    • Put dates in smoothies to naturally add sweetness.
    • Enjoy two-ingredient brownie bites by blending dates with cacao powder.
    Headshot of Lisa Bain

    Executive Director

    Lisa (she/her) is the executive director of the Hearst Health Newsroom, a team that produces health and wellness content for Good Housekeeping, Prevention and Woman’s Day. Formerly the executive editor of Women’s Health, The Good Life and Parenting magazines and a senior editor at Esquire and Glamour, she specializes in producing investigative health reports and other stories that help people live their healthiest possible lives. She has won many editing awards, including the National Magazine Award.

    Headshot of Stefani Sassos, M.S., R.D.N., C.D.N., NASM-CPT

    Nutrition Lab Director

    Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.

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    What's the Secret to Living to 100? Blood Tests Might Hold Clues to ... - Health.com

    What does it take to live to 100 or beyond? New research suggests the answer might lie in better understanding the metabolic profiles of people who’ve hit that centenarian mark. 

    The study, published last month in the journal GeroScience, sought to investigate what’s unique about people who live to at least 100 years old, looking at specific body functions prior to them reaching extreme old age.

    Though exceptional longevity—which can be defined as surviving longer than 85 years—is the result of a combination of things including genetics and lifestyle factors, researchers discovered that centenarians had lower levels of glucose, uric acid, and creatinine in their blood, compared to people who did not reach the 100-year mark.

    What’s more: Those differences in blood biomarkers were seen as early as 65 years old—35 years before they would have turned 100.

    “It somewhat speaks against pure chance to explain why some people reach 100 years and some don’t,” lead study author Shunsuke Murata, PhD, a postdoctoral researcher at the Karolinska Institutet, told Health, adding that it was “rather surprising” to observe that “differences in blood biomarkers between centenarians and non-centenarians can be visible” at such a long time before their deaths.

    Jeremy Poland/Getty Images

    For the study, researchers used data from 44,636 people who were part of the AMORIS (Apolipoprotein-related MOrtality RISk) cohort, who received routine and outpatient clinical laboratory testing at the Central Automation Laboratory in Stockholm, Sweden between 1985 and 1996.

    Out of this number, 1,224 people reached their 100th birthday, which is statistically similar to the number of people who hit that age in Stockholm at large in the same time frame. The biomarker measurements for these individuals were followed up through the end of 2020. 

    The researchers examined 12 biomarkers tied to inflammation and liver, kidney, and metabolic function, along with potential anemia and malnutrition.

    The biomarkers included uric acid for inflammation, total cholesterol and glucose for metabolic function and status, alanine aminotransferase, aspartate aminotransferase, albumin, gamma-glutamyl transferase, alkaline phosphatase, and lactate dehydrogenase for liver function, creatinine for kidney functioning, iron and iron-binding capacity for anemia, and albumin for nutrition.

    Centenarians were shown to have lower—but not exceptionally lower—levels of glucose, uric acid, and creatinine in their blood, compared to people who did not live as long.

    In fact, those who lived to 100 had relatively uniform biomarker profiles overall—meaning they rarely had values at the low or high end of healthy ranges.

    According to Murata, this study is the first to explore which biomarkers are associated with longevity in such a large cohort—but much more research is needed to fully understand all of the underlying factors for longevity.

    “For example, in this study, we explored the biomarkers one by one; a next step will be to account for combinations of them,” said Murata. “Also, we are not sure to what extent the biomarker values only resemble lifestyle, or to what extent they also resemble genetic factors.”

    In putting this research in context, outside experts say it only further adds to our growing understanding of exactly what contributes to our longevity. It’s a field that is ever-evolving, and this metabolic profile comparison between these centenarians might offer a key for all of us in better understanding what we can all do to live longer lives.

    Lower values of uric acid, creatinine, and glucose in a person’s blood points to an overall healthier lifestyle, according to Rekha B. Kumar, MD, MS, an endocrinologist at Weill Cornell Medicine and NewYork-Presbyterian who is unaffiliated with this study.

    “I do believe that nutrition and lifestyle are factors,” said Kumar. “The biomarkers noted are all modifiable rather than genetically set in stone.”

    Lower levels of creatinine, for example—a byproduct of your body digesting protein and breaking down muscle tissue—could suggest better renal function, according to Luke D. Kim, MD, MEd, AGSF, a Geriatrician at Center for Geriatric Medicine, Cleveland Clinic. Meanwhile, lower levels of glucose (the amount of sugar in your blood) could mean better metabolic profiles in centenarians.

    A lower uric acid value also lends itself to a healthier lifestyle: “Uric acid, a marker influenced by various factors, including diet and alcohol consumption, displayed differences between the two groups,” said Murata. “These findings suggest that diet and lifestyle factors, such as alcohol consumption, may play a role in exceptional longevity.”

    Lower levels of these three biomarkers in centenarians suggest healthy behaviors—like living an active lifestyle, and reducing meat, sugar, and alcohol intake—may result in longevity, said Kumar.

    This study, like others before it, offers more information on what might contribute to longevity, but it doesn’t offer a definitive explanation for why someone might live to 100 and someone else might pass away decades before that point.

    Instead, it reaffirms that “while chance likely plays a role in reaching an exceptional age, it is not the sole determinant,” said Murata.

    “Although our study doesn’t provide a definitive roadmap for a longer life, it does emphasize the importance of maintaining healthy lifestyle choices and potentially modifying specific factors like alcohol consumption to improve one’s chances of living a longer, healthier life,” added Murata.

    For those who want to know what they can do to contribute to greater longevity, Kim said that you have to stay up to date with preventive measures like needed health screenings to identify common diseases like hypertension, diabetes, obesity, and hyperlipidemia, among others.

    “I would encourage people to always keep moving,” added Kumar. “It does not need to be extreme structured exercise but just activity of any sort to keep blood flowing, muscles active, glucose metabolism strong, and ligaments and joints flexible. All of this improves metabolic health but also reduces risk of injury.”

    “There are many fancy studies out there, such as efforts to lower insulin release from the body,” added Kim. “But again, for the general public, it is important to keep important health measures, such as blood pressure and general checkup to identify other common illnesses.”

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    Sunday, October 29, 2023

    Living a Long and Healthy Life: Incorporating Blue Zone Principles - Express Healthcare Management

    Many of us aspire to live a long and healthy life, but how can we achieve this? One inspiring story comes from the late centenarian father who lived to the remarkable age of 101. Although he recently passed away, his practices provide valuable insights into the path to longevity.

    Following the principles of the renowned Blue Zones, he focused on moderation, exercise, and stress reduction. By incorporating these habits into his daily routine, he was able to maintain good health and vitality for over a century.

    Eating in moderation played a central role in his lifestyle. Rather than indulging in excessive or unhealthy foods, he followed a balanced diet that prioritized nutritious options. Consuming the right amount and variety of nutrients kept his body functioning optimally, aiding in his overall longevity.

    Regular exercise was another key factor in his path to long life. Engaging in physical activity helped him maintain strength, flexibility, and cardiovascular health. Whether it was walking, gardening, or other light exercises, his consistent dedication to staying active proved to be a vital component of his wellbeing.

    Lastly, stress reduction played a pivotal role in promoting his longevity. Recognizing the negative impact of stress on both physical and mental health, he pursued activities that fostered relaxation and calmness. Whether it was practicing mindfulness, engaging in hobbies, or spending time with loved ones, he prioritized creating a serene and harmonious environment for himself.

    Frequently Asked Questions

    What are the Blue Zones?

    Blue Zones are regions around the world known for the high concentration of centenarians and individuals with exceptional longevity. These regions include Sardinia, Italy; Okinawa, Japan; Nicoya, Costa Rica; Icaria, Greece; and Loma Linda, California. The principles observed in these regions have become paradigmatic for healthy and long-lasting lives.

    Why is moderation important in eating?

    Moderation in eating ensures that our bodies receive the necessary nutrients without overburdening our systems. Consuming a balanced and varied diet in appropriate quantities helps maintain optimal health and reduces the risk of various diseases.

    How does stress impact our health?

    Stress can have detrimental effects on both our physical and mental health. It can lead to increased blood pressure, compromised immune function, and a higher risk of developing chronic conditions such as heart disease and depression. Reducing stress through various relaxation techniques is essential for overall wellbeing.

    Living a long and healthy life is a goal within reach. By incorporating the principles of Blue Zones—moderation, exercise, and stress reduction—into our daily lives, we can set ourselves on a path towards greater vitality and wellbeing.

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    On nutrition: Don't toss those pumpkin seeds - Medical Xpress

    pumpkin seed
    Credit: Pixabay/CC0 Public Domain

    It all started with a question from a reader in Missouri: "Can pumpkin seeds minimize an overactive bladder? Is it better to eat ground-up pumpkin seeds or whole seeds? How much is advisable?"

    Sure enough, there is evidence that —more specifically the oil in pumpkin seeds—may help treat what is known as syndrome (OAB).

    This condition affects men and women alike, according to a 2018 review in the journal Current Urology. Along with medications and other , these experts also recommend people with this condition to stop smoking, get their weight down, and avoid alcohol, caffeine and acidic foods.

    Where do pumpkin seeds come in? The natural oil in pumpkin seeds is rich in compounds called phytosterols. These and other substances in pumpkin seeds have shown promise in the treatment of OAB, according to a 2019 review published in Food Reviews International.

    Besides its healthful oil, pumpkin seeds possess other . The Linus Pauling Institute at Oregon State University lists pumpkins seeds as a good source of iron—a vital nutrient that supports our immune system. These experts also specifically recommend pumpkin seeds as a quality source of magnesium, a mineral we need to fortify our nerves, muscles and bones.

    Pumpkin seeds may also provide some relief for men with an enlarged prostate gland, a condition sometimes related to OAB. While good studies on this are few, there have been at least two randomized, placebo-controlled trials using pumpkin seed extract to treat the symptoms of an enlarged prostate.

    A 2022 analysis of these studies in the journal Clinical Phytoscience concluded that patients with this condition "may benefit" from 500 mg of pumpkin seed extract two times a day.

    Ground or whole? You'll get the beneficial ingredients in pumpkin seeds either way. And if you eat the entire seeds rather than just the oil, you'll get the added benefits of dietary fiber and other nutrients that reside naturally in the .

    A daily serving of pumpkin seeds is about 1/4 cup (30 grams). This may be a good place to start unless you've been advised otherwise. As always, the complete nutrition in seeds is usually better (and safer) than to buy isolated oils in supplements. So if you haven't yet tossed the seeds from your pumpkins, here's how to roast them, compliments of Country Living magazine:

    Place pumpkin seeds and pulp in a big bowl of water and stir. The seeds will float to the top and the pulp will sink to the bottom. Carefully transfer the seeds to a paper towel-lined plate or baking sheet. Pat dry. Toss seeds with oil and light seasonings and roast at 350 degrees until crisp (about 15 minutes).

    2023 MediaNews Group, Inc. Distributed by Tribune Content Agency, LLC.

    Citation: On nutrition: Don't toss those pumpkin seeds (2023, October 29) retrieved 29 October 2023 from https://ift.tt/jBgC3fn

    This document is subject to copyright. Apart from any fair dealing for the purpose of private study or research, no part may be reproduced without the written permission. The content is provided for information purposes only.

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    On nutrition: Don't toss those pumpkin seeds - Medical Xpress

    pumpkin seed
    Credit: Pixabay/CC0 Public Domain

    It all started with a question from a reader in Missouri: "Can pumpkin seeds minimize an overactive bladder? Is it better to eat ground-up pumpkin seeds or whole seeds? How much is advisable?"

    Sure enough, there is evidence that —more specifically the oil in pumpkin seeds—may help treat what is known as syndrome (OAB).

    This condition affects men and women alike, according to a 2018 review in the journal Current Urology. Along with medications and other , these experts also recommend people with this condition to stop smoking, get their weight down, and avoid alcohol, caffeine and acidic foods.

    Where do pumpkin seeds come in? The natural oil in pumpkin seeds is rich in compounds called phytosterols. These and other substances in pumpkin seeds have shown promise in the treatment of OAB, according to a 2019 review published in Food Reviews International.

    Besides its healthful oil, pumpkin seeds possess other . The Linus Pauling Institute at Oregon State University lists pumpkins seeds as a good source of iron—a vital nutrient that supports our immune system. These experts also specifically recommend pumpkin seeds as a quality source of magnesium, a mineral we need to fortify our nerves, muscles and bones.

    Pumpkin seeds may also provide some relief for men with an enlarged prostate gland, a condition sometimes related to OAB. While good studies on this are few, there have been at least two randomized, placebo-controlled trials using pumpkin seed extract to treat the symptoms of an enlarged prostate.

    A 2022 analysis of these studies in the journal Clinical Phytoscience concluded that patients with this condition "may benefit" from 500 mg of pumpkin seed extract two times a day.

    Ground or whole? You'll get the beneficial ingredients in pumpkin seeds either way. And if you eat the entire seeds rather than just the oil, you'll get the added benefits of dietary fiber and other nutrients that reside naturally in the .

    A daily serving of pumpkin seeds is about 1/4 cup (30 grams). This may be a good place to start unless you've been advised otherwise. As always, the complete nutrition in seeds is usually better (and safer) than to buy isolated oils in supplements. So if you haven't yet tossed the seeds from your pumpkins, here's how to roast them, compliments of Country Living magazine:

    Place pumpkin seeds and pulp in a big bowl of water and stir. The seeds will float to the top and the pulp will sink to the bottom. Carefully transfer the seeds to a paper towel-lined plate or baking sheet. Pat dry. Toss seeds with oil and light seasonings and roast at 350 degrees until crisp (about 15 minutes).

    2023 MediaNews Group, Inc. Distributed by Tribune Content Agency, LLC.

    Citation: On nutrition: Don't toss those pumpkin seeds (2023, October 29) retrieved 29 October 2023 from https://ift.tt/jBgC3fn

    This document is subject to copyright. Apart from any fair dealing for the purpose of private study or research, no part may be reproduced without the written permission. The content is provided for information purposes only.

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    Saturday, October 28, 2023

    Clemson University receives funding to improve nutrition and ... - Clemson News

    Clemson University has received $768,000 in funding from the Centers for Disease Control and Prevention (CDC) to implement the first year of $3.8 million, five-year High Obesity Program (HOP) in rural and underserved areas of South Carolina.

    The CDC provides HOP funding to universities with cooperative extension services to address health disparities that impact nutrition, physical activity and obesity in primarily rural counties where the obesity rate is 40% or more in adults.

    “CDC is excited to announce this new HOP funding to land grant universities in communities with high rates of obesity,” said Terry O’Toole, Ph.D., MDiv, program development and evaluation branch chief in CDC’s Division of Nutrition, Physical Activity and Obesity. “This funding supports local programs to improve access to fresh, healthy foods and opportunities for physical activity with the goal of reducing chronic diseases.”

    Obesity in the United States affects more than 100 million adults (42%) and 14 million children (20%) and accounts for approximately $173 billion in annual health care costs. According to local data, South Carolina has the 13th highest rate of obesity in the nation, and rural communities often have the highest obesity rates within the state.

    Sarah Griffin, Ph.D., project PI

    Obesity is a complex, common and costly chronic disease associated with poor mental health outcomes, stigmatization and reduced quality of life. Obesity also puts people at risk for other diseases such as diabetes, heart disease, stroke and many cancers.

    Researchers from the University’s College of Behavioral, Social and Health Sciences (CBSHS) and the College of Agriculture, Forestry and Life Sciences (CAFLS) along with the Rural Health and Nutrition Extension team will implement CDC’s High Obesity Program through the Clemson Cooperative Extension System in the following counties: Allendale, Bamberg, Darlington, Dillon, Florence, Hampton, Lee, Marlboro, Marion and Orangeburg.

    “This CDC support will allow us to improve access to healthy foods and opportunities for physical activity in communities across South Carolina,” said Sarah Griffin, project PI and interim chair of the Department of Public Health Sciences. “As the data suggests, obesity is a critical issue in our state, and HOP will work to improve programming, health outcomes and quality of life for South Carolinians living with obesity.”

    As one of 16 HOP recipients nationally, researchers at Clemson will work through cooperative extension services to implement proven public health strategies for:

    • Food and nutrition security promoting food service and nutrition guidelines, expanding fruit and vegetable voucher incentive and produce prescription programs.
    • Safe and accessible physical activity connecting transportation networks to everyday destinations.
    • Family healthy weight programs collaborating with partners to implement family healthy weight programs.
    • Early care and education (ECE) settings improving nutrition and physical activity and increasing breastfeeding.

    A complete list of CDC’s HOP recipients and additional information can be found on the HOP website.

    The College of Behavioral, Social and Health Sciences is a 21st-century land-grant college joining together a unique combination of schools and departments: Communication, Nursing, Parks, Recreation and Tourism Management, Political Science, Psychology, Public Health Sciences and Sociology, Anthropology and Criminal Justice. These areas have distinctive characteristics and missions – all joined together by a common thread of service to people and communities.

    Clemson Cooperative Extension Service helps improve the quality of life of all South Carolinians by providing unbiased, research-based information through an array of public outreach programs in youth development, agribusiness, agriculture, food, nutrition and health, and natural resources.

    Want to Discuss?

    Get in touch and we will connect you with the author or another expert.

    Or email us at news@clemson.edu

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    Knowledge is Power! Increase Your Health Literacy with USDA Resources - USDA.gov

    October is Health Literacy Month! Health literacy is a crucial component of maintaining our health. It is your ability to access and understand health information and services. Being able to find and use the best available resources can help us live healthier lives, prevent certain health outcomes, and manage health issues

    Still need help understanding your nutrition and health? Nutrition.gov and FNIC staff are experienced Registered Dietitians who work at the USDA's National Agricultural Library as Nutrition Information Specialists. They are available to answer food and nutrition questions. Ask the nutrition experts today on the National Agricultural Library Ask A Question webpage.

    Boost your health literacy today by exploring and sharing these free resources. Knowledge is power, and USDA is dedicated to giving you the knowledge you need to live your healthiest life.

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    Which State Is the Healthiest and Happiest? Here's How They Rank - VegNews

    In an era marked by increasing health consciousness and an emphasis on well-being, the United States is seeing a remarkable trend emerge—the rise of the healthiest and happiest states. This trend isn’t merely about longer lifespans; it’s about a comprehensive approach to health, which includes a diet rich in nutrient-dense fruits and vegetables.

    According to the 2023 Nutritional Well-Being Index, which estimates how harmoniously people balance nutritional choices and holistic well-being practices in 50 US states, some states have taken the lead in fostering healthier lifestyles, and their residents are not just living longer but living better. 

    This comprehensive index consists of four fundamental pillars: nutrition, mental health, physical health, social connections, and lifestyle. These pillars consist of 20 smaller elements, which together form the score for each state.

    VegNews.MeatlessMondayHeartHealth.AdobeStockAdobe

    Among all states, the three highest ranking states for nutritional well-being are Massachusetts, Utah, and Vermont, respectively. 

    Conversely, the lowest ranking states are Alabama, Louisiana, and West Virginia. 

    Healthy lifestyle indicators

    Certain key factors emerge from this study, highlighting what sets the highest-ranking states apart. One consistent theme is the emphasis on incorporating nutrient-dense fruits and vegetables into daily diets.

    Nutrition experts across the country stress the importance of consuming a wide variety of nutrient-dense foods, and it seems that the healthiest and happiest states have embraced this idea. The residents in these states are not only eating fruits and vegetables; they’re making an effort to ensure they’re getting the most nutrition out of their meals.

    “Disease prevention and healthy living start with simple swaps of ingredients at home,” Dima Salhoobi, RD, CDN, MS, of Fresh Nutrition Counseling, previously told VegNews.

    “It is the simple decisions that we make every day in our life, with regards to what goes in our body, that can be either detrimental to our health or in favor of our health.”

    Beyond a healthy diet, the highest-ranking states have initiated policies and programs aimed at promoting healthy eating and making nutritious food more accessible. This includes programs to support local farmers’ markets, school lunch initiatives that prioritize fresh produce, and community gardens that encourage residents to grow their own fruits and vegetables.

    Furthermore, these states are actively engaging with their communities to raise awareness about the benefits of nutrient-dense, plant-based foods. From nutrition workshops to cooking classes, the healthiest and happiest states are taking a proactive approach to educate and inspire their residents to make healthier choices.

    VegNews.PlantsHealth.AdobeStockAdobe

    One key aspect that sets these states apart is their commitment to sustainability and locally-sourced produce. This not only ensures that the food is fresh and nutritious but also supports local economies and reduces the environmental footprint.

    Focus on mental and physical health

    Promoting physical activity and a balanced lifestyle is another factor contributing to the well-being of these states. Their residents often enjoy a blend of physical exercise, mental health support, and, of course, nutrient-dense diets. Parks and recreational areas are plentiful, and wellness programs are easily accessible.

    In addition to the physical health benefits, these states are making efforts to improve their residents’ mental health. Communities are prioritizing access to mental health services, reducing stress factors, and promoting a sense of belonging and support. 

    As these states embrace the nutrient-dense lifestyle, it’s no surprise that their residents report high levels of satisfaction and happiness. The strong correlation between healthy eating and mental well-being is a driving force behind this trend.

    VegNews.GutHealth.nensurianensuria

    Residents of the healthiest and happiest states are also proving that healthy eating can be delicious and satisfying. Local restaurants and chefs have joined the movement, creating menus that are not only nutritious but also delightful to the palate. This approach makes it easier for people to adopt and maintain a nutrient-dense diet.

    Additionally, the highest-ranking states tend to have fewer fast-food restaurants and its residents prioritize home cooking and search for more healthy eating tips online. 

    While these states have much to celebrate, the journey to health and happiness is ongoing. It requires a collective effort from individuals, communities, and policymakers. But these states offer a compelling blueprint for the rest of the nation, demonstrating that health and happiness are attainable goals.

    VegNews.SeniorHealth.AdobeAdobe

    The 2023 Nutritional Well-Being Index highlights that a comprehensive approach to health, which includes a nutrient-dense diet, is the path to a longer, healthier, and happier life. The healthiest and happiest states in the United States have paved the way for a brighter future through a focus on nutrient-dense foods, physical activity, mental health support, and community engagement. 

    As the nation strives for improved well-being, these states serve as an inspiration, showcasing that a combination of nutritious eating and holistic wellness can lead to a healthier, happier, and more fulfilling life.

    For the latest vegan news, read:

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    Structural readiness of health facilities in Mozambique: how is Mozambique positioned to deliver nutrition-specific ... - Journal of Global Health Reports

    Malnutrition persists at unacceptably high levels on a global scale.1,2 Worldwide, 20.5 million newborns (14.6% of all live births) have a low weight at birth. Among children under five years of age, 149.2 million are stunted, 45.4 million are wasted (6.7%), and 38.9 million (5.7%) are overweight (5.7%).1,2 Mozambique still experiences a chronic malnutrition burden among its under-five population, accounting for a national prevalence of 37.5% stunting, 3.9% wasting, 4.6% overweight, and 13.8% low birth weight.3 Meanwhile, globally, 570.8 million girls and women aged 15 to 49 years (29.9%) are affected by anemia with progress toward reducing the burden of anemia having stagnated over the past decade. This high burden of malnutrition has substantial implications for female morbidity and mortality, adverse pregnancy outcomes, and adverse newborn outcomes.2,4

    Nutrition is a core part of health, and without ensuring that everyone has access to high-quality nutrition services, universal health coverage (UHC) cannot be reached.5 UHC is the cornerstone to achieving sustainable development goals (SDGs) 2 and 3 which focus on ending hunger and improving nutrition alongside ensuring healthy lives.5,6 Nutrition and universal health coverage are interlinked, as the burden of malnutrition and non-communicable diseases place a disproportional strain on health systems, threatening their progress.7,8 Universal health coverage can improve nutrition in the population through a more effective provision of curative and preventive services.8

    The health sector is central to delivering high-quality nutritional interventions to women and children in low- and middle-income countries (LMICs), and Mozambique is no exception.9 Efforts to improve health systems have highlighted the multiple system building blocks that must be strengthened to improve health systems.10 Focusing on health service delivery, there is a need to ensure access to high-quality health services for the population. A health systems framework proposed by Roberton et. al further unpacks the required components to ensure population coverage of key health services. This framework (Figure 1) proposes that four health system components affect coverage of services (including those related to maternal and child nutrition services), namely: availability of health workers, availability of supplies and equipment, demand for services, and access to services. In improving the provision of health services along with utilization of those services, population coverage with high-quality health services can be achieved, leading to improved health outcomes.7

    Figure 1

    Figure 1.Framework for the effects of health system components on coverage of maternal and child nutrition services

    Note: Framework adapted from Roberton et al (2020). Early estimates of the indirect effects of the COVID-19 pandemic on maternal and child mortality in low-income and middle-income countries: A modelling study. The Lancet Global Health, 8(7), e901–e908. https://doi.org/10.1016/S2214-109X(20)30229-1

    In Mozambique, the public health sector comprises four levels, namely: primary (urban and rural health centers), secondary (general, rural, and district hospitals), tertiary (hospitals of the provincial capitals), and quaternary (central hospitals and specialized hospitals). Past geographical analysis showed problems of accessibility to the Mozambican primary health care level, with 66.7 % of underserved health services areas.11 In addition, throughout the years, Mozambique has also continuously faced persistent challenges linked to low quality of care, inequalities, the impact of the HIV/AIDS pandemic, and the ability to rapidly adapt to a constantly changing socio-economic environment at the local level, particularly in remote areas.12,13

    High-quality health services, particularly related to nutrition interventions, have the potential to accelerate progress toward achieving global targets. However, there are still challenges linked to limited data on nutrition intervention coverage and the quality of nutrition service delivery. In addition, there are no standardized approaches to defining and measuring nutrition service quality in LMICs.7,14,15 Specifically, in the nutrition field, health facility surveys can be used as a powerful tool to describe the availability of services related to nutrition and the readiness to carry out nutritional interventions in health facilities.16,17 The 2018 Mozambique Service Availability and Readiness Assessment (SARA survey) was a census of all health facilities in Mozambique, capturing information on the availability of supplies and equipment, the presence of health workers, and the services, including nutrition services, offered by each facility across the country.18 In this study, we aimed to assess the accessibility and readiness of health facilities to deliver maternal and child nutrition services in Mozambique using the health facility data from the SARA.

    Using multiple data sources within a Geographic Information System (GIS) environment, we calculated facility readiness to deliver nutrition services, population access to health facilities, and population access to health facilities ready to deliver nutrition services.

    Facility data

    Facility data from Mozambique’s 2018 Service Availability and Readiness Assessment (SARA)18 were used for this analysis with permission from the Instituto Nacional de Saúde (INS) and the World Health Organization (WHO) in Mozambique. Data were collected between February and April 2018 through a cross-sectional survey of health facilities. The survey included a census of all health facilities in the country and collected data through interviews with key informants at health facilities using the core standard SARA questionnaire, which was adapted to the Mozambique context.18,19 The SARA questionnaire focused on key health services, including maternal, newborn, and child health, communicable diseases, non-communicable diseases, and surgical services. Within the maternal and child health modules, there were specific questions related to nutrition interventions. Global positioning system (GPS) coordinates of all health facilities were collected during the SARA survey.18 For more detailed information on the methods for the Mozambique 2018 SARA, see the final survey report.18

    Spatial data

    In order to conduct geographic analysis, several data sources were used including:

    Population distribution: for the measures of population density, we used high-resolution geospatial data from WorldPop.20,21 Specifically, we used a raster image obtained from WorldPop of the number of people per 100-meter square across Mozambique in 2020, with the country total adjusted to match United Nations population estimates.22,23

    Provinces: a polygon shapefile of the boundaries of the provinces in Mozambique was obtained from the National Institute of Statistics (INE) in Mozambique.

    Health facility locations: GPS coordinates for all health facilities in the country were obtained from the 2018 Mozambique SARA18 dataset and converted into a shapefile.

    Assessment of nutrition readiness

    We defined “readiness to deliver nutrition services for pregnant women and children” after reviewing the literature and assessing data available in the 2018 Mozambique SARA survey.18,19,24–26 Based on this information, four maternal nutritional interventions and three child nutrition interventions were selected for the analysis. For each intervention, readiness was defined based on the availability of the service plus key physical inputs required for service delivery, including equipment, diagnostics, and medicines/commodities. The list of interventions and readiness indicators can be found in Table 1. For breastfeeding promotion through prevention of mother-to-child transmission (PMTCT) services, guidelines were considered an essential equipment item as the service is largely based on counseling, and the guidelines serve as a job aid for delivering key counseling messages.27 For each readiness indicator, we calculated the availability of the item nationally as well as by province, facility type, managing authority, and urban/rural. We then created a readiness score per nutrition intervention. A facility was considered ready” to deliver the intervention if it reported offering the service and had all the items required for service delivery. Facilities received a score of 1 if they were deemed ready and 0 if not deemed ready. Finally, we calculated an overall maternal nutrition readiness score and an overall child nutrition readiness score. For the overall score, a facility received a score of 1 if they were ready” to deliver all maternal/child interventions or 0 if they were not ready” to deliver all interventions.

    Table 1.Nutrition interventions and readiness indicators for maternal and child nutrition

    Maternal nutrition
    Anemia testing/Iron supplementation
    Indicators Facility offers iron supplementation
    Facility has capacity to conduct hemoglobin testing on or off-site
    Facility has iron supplements available
    Folic acid supplementation
    Indicators Facility offers folic acid supplementation
    Facility has folic acid supplements available
    Breastfeeding promotion through PMTCT services
    Indicators Facility offers infant and young child counseling for PMTCT
    Facility has guidelines for infant and young child feeding counseling
    Pregnancy growth monitoring
    Indicators Facility offers antenatal care
    Facility has adult scale available and functional
    Child nutrition
    Vitamin A supplementation
    Indicators Facility offers vitamin A supplementation for children
    Facility has vitamin A supplementation capsules
    Preventative zinc supplementation
    Indicators Facility offers zinc supplementation for children
    Facility has zinc syrup/dispersible tablets for children available
    Growth monitoring
    Indicators Facility offers growth monitoring for children under five
    Facility has infant or child scale available and functional
    Facility has length/height measuring equipment or stadiometer/ height rod available and functional
    Facility has growth charts available

    Assessment of facility accessibility

    For each pixel in the raster image of population density (i.e. for each 100-meter square across Mozambique), we calculated the distance in kilometers from the center of the pixel to the nearest health facility. We did this using the GPS coordinates of each pixel and facility and the Haversine formula for calculating the great-circle distance between two points given their longitudes and latitudes.28 If the distance from a pixel to the nearest health facility was less than or equal to 10 kilometers, we considered all of the people represented by that pixel to have access to a health facility. If the distance was greater than 10 kilometers, we assumed that none of the people for that pixel had access to a health facility. In this way, we calculated the proportion of people with access to a facility, using those with access as the numerator and all people as the denominator. We chose the threshold distance of 10 kilometers based on previous studies29,30 and a consensus among a multidisciplinary and multisectoral panel from the ´Women and Child Health & Nutrition Platform´ (PSMCN) of the National Health Observatory of Mozambique.31 This panel considered 10 kilometers a reasonable upper limit of distance that one can walk to obtain health services in the country.

    The main finding from this study concerns the proportion of people with “access to a ready facility” – an indicator of how well the health system is positioned to provide facility-based nutrition services for pregnant women and children. Similarly to the method described above, for each pixel in the raster image, we identified all of the health facilities within a 10-kilometer radius of the pixel. If no facilities were in range, we assumed that none of the people for that pixel had access to a ready facility. If at least one facility was in range, we observed whether any of the facilities in the range were “ready” to provide a service (per the indicator definitions and readiness methodology described above). If at least one of the facilities within 10 kilometers was “ready”, we considered all of the people represented by the pixel to have access to a ready facility. If not, we assumed that none of the people for that pixel had access to a ready facility. In this way, for each province, region, and for the country as a whole, we calculated the proportion of people with access to a ready facility, for each of the seven nutrition interventions in Table 1.

    Ethics considerations

    Permission to utilize the 2018 SARA data for this analysis was granted by the Instituto Nacional de Saúde (INS) in Mozambique. This analysis did not involve human subject research. All methods utilized in this study were carried out in accordance with relevant guidelines and regulations. The ´Service Availability and Readiness Assessment´ and linked protocols were granted approval by Mozambique’s Ministry of Health. More information about the primary data collection procedures is available in the Mozambique SARA 2018 report (https://www.afro.who.int/sites/default/files/2020-02/SARA_2018_Invetário_Nacional.pdf). Informed consent was obtained from all survey participants.

    Characteristics of health facilities

    In 2018, there were 1643 health facilities in Mozambique. Most of the health facilities were primary-level facilities (95.9%), under governmental management (99.5%), and located in rural areas (84.4%) (Table 2). Of the 1643 facilities, 91.6% offered antenatal care and 95.0% child preventive and curative care. The location of health facilities and their 10-kilometer radius areas are presented in Figure 2. Our analysis of population density and health facility locations showed that 76.7% of the nation´s population lived within 10 kilometers of a health facility. This proportion varied by province. In Maputo City, 100.0% of the population lived within 10 kilometers of a health facility. In the provinces of Tete and Zambezia, this proportion was 60.3% and 67.9%, respectively.

    Figure 2

    Figure 2.Map of Mozambique population density and health facility locations within 10-kilometer radius areas

    Availability of nutrition items

    Figures 3 and 4 show the availability of items needed to deliver maternal and child nutrition services at health facilities. For maternal nutrition, only 41.1% of health facilities nationally could conduct hemoglobin testing on or off-site; while most facilities had iron supplements (94.0%) and folic acid supplements (88.0%); and only 43.0% had guidelines for infant and young child feeding counseling. For child nutrition, 87.5% of facilities had vitamin A supplementation capsules, only 39.9% had zinc syrup or dispersible tablets, 94.7% and 93.5% had the equipment to weigh and measure children, respectively, and 55.8% had growth charts. As shown in Figures 3 and 4, the availability of some items varied considerably by facility level, notably, vitamin A supplementation, zinc supplementation, and the capacity for hemoglobin testing.

    Figure 3

    Figure 3.Proportion of facilities with maternal nutrition readiness items available, by health facility level

    Figure 4

    Figure 4.Proportion of facilities with child nutrition readiness items available, by health facility level

    Health facilities ready to deliver nutrition interventions

    We used the same data on the availability of individual items to calculate the readiness to deliver the seven nutrition interventions listed in Table 1. The results of this analysis are presented in Table 2, which shows the proportion of facilities “ready” to deliver maternal and child nutrition interventions by province, facility level, managing authority, and urban/rural. At the national level, only 12.4% of facilities were ready to deliver all four maternal nutrition interventions (anemia testing/iron supplementation, folic acid supplementation, breastfeeding promotion through PMTCT services, and pregnancy growth monitoring). Only 20.4% of facilities were ready to deliver all three child nutrition interventions (vitamin A supplementation, preventative zinc supplementation, and growth monitoring). The service with the smallest proportion of ready facilities was anemia testing/iron supplementation (28.2%), followed by preventative zinc supplementation for children (35.8%) and breastfeeding promotion through PMTCT services (42.8%). The service with the largest proportion of ready facilities was vitamin A supplementation (84.2%). Most facilities were not ready to offer more than two or three of the seven nutrition services. This was true across provinces, facility levels, managing authorities, and urban/rural.

    Table 2.The proportion of facilities “ready” to deliver nutrition services by province, facility level, managing authority, and urban/rural

    Anemia testing/ Iron supplementation
    (%)
    Folic acid supplementation
    (%)
    Breastfeeding promotion through PMTCT services
    (%)
    Pregnancy growth monitoring (%) All maternal nutrition interventions
    (%)
    Vitamin A supplementation
    (%)
    Preventative zinc supplementation
    (%)
    Growth monitoring
    (%)
    All child nutrition interventions
    (%)
    Total number of health facilities
    n (%)
    Mozambique 28.2 61.8 42.8 85.0 12.4 84.2 35.8 53.4 20.4 1643
    Provinces
    Cabo Delgado 36.1 50.0 51.6 91.8 20.5 87.7 30.3 45.9 13.9 122 (7.4)
    Gaza 21.2 58.2 51.4 93.2 11.0 90.4 49.3 76.0 37.7 146 (8.9)
    Inhambane 44.9 64.5 31.2 91.3 12.3 84.1 44.2 65.9 28.3 138 (8.4)
    Manica 20.8 25.8 74.2 84.2 9.2 88.3 37.5 76.7 26.7 120 (7.3)
    Maputo City 38.9 55.6 55.6 72.2 19.4 72.2 36.1 63.9 27.8 36 (2.2)
    Maputo Province 16.1 45.5 53.6 78.6 14.3 52.7 26.8 55.4 17.0 112 (6.8)
    Nampula 16.1 68.7 33.9 79.1 7.4 72.2 45.7 37.8 17.0 230 (13.9)
    Niassa 21.9 56.8 25.0 77.6 5.7 90.6 42.7 40.1 18.2 192 (11.7)
    Sofala 30.6 81.5 40.1 85.4 10.8 89.2 17.8 28.7 7.6 157 (9.6)
    Tete 39.0 68.4 50.0 87.5 20.6 89.0 37.5 48.5 19.9 136 (8.3)
    Zambezia 35.4 75.2 37.8 88.2 15.0 92.9 25.6 65.7 19.7 254 (15.5)
    Health facility level
    Primary 28.7 63.1 42.7 87.0 12.4 86.1 35.6 54.2 20.4 1575 (95.9)
    Secondary 18.5 37.0 44.4 42.6 11.1 44.4 37.0 33.3 20.4 54 (3.3)
    Tertiary 14.3 0.0 71.4 14.3 0.0 28.6 57.1 28.6 14.3 7 (0.4)
    Quaternary 14.3 28.6 28.6 28.6 14.3 14.3 57.1 57.1 14.3 7 (0.4)
    Managing authority
    Governmental 28.3 62.0 42.8 85.3 12.4 84.3 36.0 53.5 20.5 1635 (99.5)
    Non-Governmental 25.0 37.5 37.5 37.5 0.0 62.5 12.5 25.0 0.0 8 (0.5)
    Urban/Rural
    Urban 25.7 49.4 47.5 72.8 12.1 68.5 33.9 50.6 16.0 257 (15.6)
    Rural 28.7 64.1 41.9 87.3 12.4 87.1 36.2 53.9 21.2 1386 (84.4)

    Access to a health facility that is ready to deliver nutrition interventions

    Table 3 shows the results of our geospatial analysis, combining the data on population density and distance to facilities with the results on the readiness of facilities to deliver nutrition interventions. At the national level, 29.1% of the population was within 10 kilometers of a facility ready to deliver all four maternal nutrition interventions while 37.3% of the population was within 10 kilometers of a facility ready to deliver all three child nutrition interventions. Pregnancy growth monitoring (73.8%) and vitamin A supplementation (72.4%) were available to the largest proportion of the population. Anemia testing/iron supplementation was the least available nutrition intervention at 45.1% of the population. Overall, the Central region and North region had much lower coverage than the South region across all seven interventions. This is likely due to the high population density of Maputo City and Maputo province, where 100.0% and 95.8% of the population live within 10 kilometers of a health facility. The results in Table 3 for Maputo City show 100.0% for all interventions, which indicates that everyone in Maputo City lives within 10 kilometers of at least one facility ready to provide the nutrition interventions.

    Table 3.The proportion of the population with access to a health facility ready to deliver nutrition services, by province, region, and nationally

    Anemia testing/ Iron supplementation
    (%)
    Folic acid supplementation
    (%)
    Breastfeeding promotion through PMTCT services
    (%)
    Pregnancy growth monitoring
    (%)
    All maternal nutrition interventions
    (%)
    Vitamin A supplementation
    (%)
    Preventative zinc supplementation
    (%)
    Growth monitoring
    (%)
    All child nutrition interventions
    (%)
    Total number of health facilities (n)
    Mozambique 45.1 64.9 53.3 73.8 29.1 72.4 50.3 58.8 37.3 1643
    Provinces
    Cabo Delgado 44.8 51.8 50.7 71.7 33.1 70.6 36.3 46.0 21.2 122
    Gaza 52.9 78.3 76.1 87.8 28.4 87.5 71.6 84.6 66.1 146
    Inhambane 58.4 67.6 46.8 80.1 21.9 76.4 55.4 66.5 44.0 138
    Manica 40.6 42.0 65.6 71.4 24.3 71.8 49.2 66.1 40.6 120
    Maputo City 100.0 100.0 100.0 100.0 100.0 100.0 100.0 100.0 100.0 36
    Maputo Province 78.0 90.5 92.2 95.1 77.8 91.8 84.3 93.5 77.1 112
    Nampula 34.4 68.1 48.0 73.8 14.9 63.7 53.0 50.6 20.4 230
    Niassa 37.9 64.4 38.1 73.2 20.3 78.4 58.0 58.8 44.6 192
    Sofala 39.9 66.5 53.5 73.4 27.2 75.0 40.0 49.1 30.8 157
    Tete 33.7 47.7 38.8 55.5 23.7 56.6 31.0 39.5 22.1 136
    Zambezia 36.7 60.2 37.8 65.5 17.9 67.2 33.1 52.0 28.6 254
    Regions
    North region 37.5 63.3 43.6 71.0 19.4 68.6 44.7 51.9 26.9 -
    Center region 38.1 52.3 51.4 65.8 25.2 67.0 39.5 50.3 30.5 -
    South region 72.2 84.3 79.6 90.8 57.8 88.8 78.0 86.4 71.7 -

    Notes:

    • Population with access to a health facility- refers to the population that lives within 10 kilometers of any health facility that is ready to deliver nutrition services.
    • North region: Cabo Delgado, Nampula and Niassa; Center region: Zambézia, Tete, Manica and Sofala; South region: Maputo City, Maputo Province, Gaza and Inhambane.

    This study shows that in 2018, 76.7% of the Mozambican population lived 10 kilometers from a health facility. Nonetheless, this differs from previous studies in Mozambique which reported that about 66.9 % of Mozambicans lived in underserved areas (long distance from health facilities) in 2016, thus showing an improvement at the country level.11 In Mozambique, Maputo City remains the only province where 100% of the population has access to a health facility within 10km. This finding is similar to several studies which found high access to health facilities in Maputo City,11,32 this can likely be attributed to the better economic and social development in Maputo City compared to other provinces in Mozambique. Our results demonstrate that access to a health facility is similar to, albeit slightly higher than other countries such as Uganda (71.7%) and Niger (75.0%).33,34 Geographic factors, population density, and socioeconomic disparities may explain the differences in distances to access health facilities in these countries.11,33,34

    Despite the increase in the absolute number of health facilities in Mozambique in the last five years,35,36 our analysis suggests that much of the population still does not have access to facility-level nutrition interventions. Similar to other studies on nutrition in Mozambique, our results demonstrate that there are gaps in the Mozambican health system related to the availability and provision of items at health facilities required for adequate delivery of maternal and child nutrition interventions.37–39 We also found that many health facilities offer maternal and child nutrition services nationally, but only a fraction of facilities have the necessary commodities to deliver services such as anemia testing, child growth monitoring, and infant and young infant feeding counseling. This is similar to other studies in low- and middle-income countries which found that the availability and provision of commodities (such as medicines and vaccines) were also a critical problem in Namibia, Zambia, Kenya, Uganda, Malawi, and Bangladesh.40–42 This underscores the key finding that living near a health facility does not guarantee that people will have access to basic nutrition interventions.

    The Mozambican health system relies on governmental health facilities to offer maternal and child nutrition interventions.38,43 Our study found that across Mozambique, private providers are lagging behind public facilities in their readiness to offer a comprehensive package of high-quality maternal and child nutrition interventions. The quality of private healthcare is often poor in low-income countries despite the increase in private healthcare provision,44 and our findings show this is likely the case for the provision of nutrition services in Mozambique. In Mozambique, governmental health facilities are the primary source of care and have the ability to provide affordable and appropriate maternal and nutrition interventions. However, to do so, further health systems strengthening is needed to ensure these facilities are sufficiently equipped with the supplies required to deliver basic nutrition services.

    Our study highlighted the difficulty of achieving high coverage of interventions in subnational areas where population density is low and health facilities are scarce. In our results, Mozambique’s Central and Northern regions had much lower coverage of all nutrition interventions than the Southern region. This disparity was driven by the low proportion of people within 10 kilometers of a health facility in the Central and Northern regions and by the lower availability of commodities and equipment in these regions. One strategy to increase access to services could be to build new health facilities, however, we show here that large gains could be made by first increasing the availability of supplies at existing facilities. This is aligned with previous studies which suggest that apart from infrastructural development, the provision of essential commodities (such as medicines, equipment, and guidelines) and a skilled health workforce are crucial factors for improving and ensuring the quality of care in health facilities.13 Therefore, ensuring the adequate provision of commodities through strengthening the logistic and management coordination and the appropriate training of healthcare staff can contribute to overcoming the gaps related to health facility readiness in countries like Mozambique.13,42,45,46

    Our study has several important strengths and limitations. Monitoring the world’s path towards universal coverage health (UHC) requires data on the coverage of essential health services. In Mozambique, as with other low-income countries, population-level coverage data is not readily available.47,48 Large-scale household surveys are conducted every five years at best. This study adds insights into how health facility and population density data can be combined to give information on the proportion of the population with access to adequate nutrition services. Our coverage estimates indicate the upper bound for the proportion of the Mozambican population that could receive services if they seek care. In future analyses, additional data could be incorporated on care-seeking and demand for services to estimate the proportion of pregnant women and children who actually receive nutrition services.

    Our analysis has several limitations. First, we only used distance in kilometers to estimate access to a ready facility, and we did not consider other geographic factors, such as terrain or transport networks. Also, although it is established that geography is one factor that influences healthcare access, there are additional factors that affect access to care, such as the ability to understand the health provider or to participate in informed decision-making; the ability to navigate the healthcare system; language access and availability of translation services; and access to understandable information before, during, and after the health care.49–51 Despite this limitation, we believe our results are still valuable and give an important benchmark for the availability of nutrition interventions to the Mozambican population. In fact, the limitations of our results mean that our estimates are likely too optimistic. Including more factors in the analysis would only decrease the numbers (by introducing more barriers to care), and the results are already alarming for many interventions in our analysis. We believe that our findings can contribute to improving the planning and implementation of maternal and child nutrition services (such as growth monitoring, anemia testing, and iron supplementation) at health facilities in Mozambique. The second limitation of our analysis is that it focuses on delivering nutrition interventions at health facilities and does not consider the potential for delivering nutrition interventions through community health workers or other strategies such as fortification or campaigns. This limitation is largely due to the fact that the SARA data, our primary data source for this analysis, does not contain this information. Thus, our results purely reflect the readiness of health facilities, which was the focus of the study. Future efforts could also incorporate data on the readiness of community mechanisms to deliver nutrition services.

    Improving nutrition in Mozambique will require multisectoral effects within and outside the health system. Although facility-based interventions are insufficient, they are necessary to ensure that all mothers and children in Mozambique achieve optimal health. To achieve high coverage of nutrition interventions, facilities need a full suite of commodities and equipment, including iron, zinc, folic acid, and vitamin A supplements, capacity for hemoglobin testing, and equipment for weighing and measuring children. Currently, too many facilities in Mozambique have only some of these supplies, meaning that only a minority of the children and pregnant women will receive effective nutrition services when they need them.


    ACKNOWLEDGEMENTS

    We want to thank Acácio Sabonete, António Junior, Amisse Momade, Amélia Chiche, Egídio Cueteia, Euridsse Amade, Hélder Macul, Hilénio Sabão, Graça Salomé, Maria Patrícia Gonçalves, Maria Vilma Josefa, Marla Amaro, Nora Nhacuto, Ofélia Simão, Paulino da Costa, Sheila Nhachunge, Rui Mondlane and Rui Langa. The first author wishes to thank and acknowledge Isabel Craveiro, Luís Varandas, the Calouste Gulbenkian Foundation, and the Foundation for Science and Technology (UI/BD/151065/2021) for supporting her research project program.

    ETHICS STATEMENT

    Permission to utilize the 2018 SARA data for this analysis was granted by the Instituto Nacional de Saúde (INS) in Mozambique. This analysis did not involve human subject research. All methods utilized in this study were carried out in accordance with relevant guidelines and regulations. The ´Service Availability and Readiness Assessment´ and linked protocols were granted approval by Mozambique’s Ministry of Health. Informed consent was obtained from all survey participants.

    DATA AVAILABILITY

    The ´Service Availability and Readiness Assessment 2018 Mozambique´ dataset can be requested from the Instituto Nacional de Saúde from Mozambique through this Google form (https://docs.google.com/forms/d/e/1FAIpQLSfcaILV-RDz3rVKhhA7V6OsblIQ0FPW1Z1ECaCVHN1SwTOQPQ/viewform). After completing the form, email [email protected]. The Mozambique population raster image used for this analysis is publicly available from WorldPop (https://www.worldpop.org). The country and province shapefiles are publicly available via the Humanitarian Data Exchange (HDX) (https://data.humdata.org/dataset/cod-ab-moz).

    FUNDING

    The data analysis workshop with PSMCN members and Johns Hopkins University was supported by the European Union through a grant (FED/2017/385-650) to the Instituto Nacional de Saúde. The views expressed in this paper are from the own authors and not the official position of the institutions or funder.

    AUTHORSHIP CONTRIBUTIONS

    TR, AS, TS, and RC conceptualized and designed the study. AS and TR performed the preliminary data analysis. RC, CS, JS, EM, EI, AA, and EM performed the final data analysis with support from AS, TS, and TR. All co-authors contributed to the interpretation of the findings. RC wrote the initial draft of the manuscript. RC, AS and TR contributed to revising and editing it. All authors approved the final version and agreed to the published version of the manuscript.

    DISCLOSURE OF INTEREST

    The authors completed the ICMJE Unified Competing Interest form (available upon request from the corresponding author) and declare no conflicts of interest.

    CORRESPONDENCE TO:

    Réka Maulide Cane
    Email: [email protected]
    ORCID: 0000-0001-8209-4976

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