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Want a Better Night’s Sleep? Avoid Intense Workouts 2 Hours Before Bed

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Moderate-intensity exercise is often recommended as a way to help you sleep better, with high-intensity exercise being discouraged.
However, there is much we do not know about the interplay between exercise and sleep quality.
To learn more about the link, researchers at Concordia University conducted an analysis of the data from previous studies dealing with the effect of high-intensity exercise on sleep.
The researchers found, overall, that exercise that was completed 2 or more hours before bedtime aided sleep quality. Participants fell asleep faster and slept longer.
Exercise that occurred closer to bedtime, however, had a negative impact, causing people to take longer to fall asleep and to sleep for a shorter amount of time.
In order to conduct the study, the team did a review of the literature dealing with this topic in six major scientific databases.
They were able to identify a total of 15 trials involving 194 people.
Participants were either sedentary or physically fit good sleepers between the ages of 18 and 50.
Each study used either objective measures, like polysomnography or actigraphy, or the participants’ subjective judgment to assess how high-intensity exercise had affected people’s sleep.
The team then conducted an analysis of the data they had gathered.
One of the outstanding findings of their analysis was how the timing of exercise affected sleep.
When exercise ended at least 2 hours before bedtime, people fell asleep more quickly and slept for longer. This was especially true for the more sedentary individuals.
However, if exercise ended less than 2 hours before bedtime, the opposite occurred. People took longer to fall asleep and did not sleep as long.
The researchers further found that exercise performed between 30 and 60 minutes of time also improved sleep onset and duration.
Cycling exercises were the most beneficial in helping people fall asleep and sleep deeply, according to the team.
However, the study also mentioned that high-intensity exercise, no matter when it occurred, slightly decreased the rapid-eye-movement (REM) state of sleep. REM sleep is associated with dreaming. Some studies suggest that decreased REM sleep may have a negative effect on cognitive tasks, according to the study authors.
On the other hand, according to Tamara Hew-Butler, DPM, PhD, FACSM, an associate professor in exercise and sport science at Wayne State University’s College of Education, high-intensity exercise causes a strong sympathetic nervous system response called the “fight or flight” response.
The fight or flight response is a survival response that our bodies have in the face of threats, real or perceived. It prepares us to either fight against those threats or to run away to safety by increasing heart rate, blood pressure, and breathing rate.
This same physiological response is triggered by intense exercise, leaving you prepared for action, not sleep.
Hew-Butler said it is commonly thought that high-intensity exercise performed within about 3 hours of bedtime can interfere with sleep — especially falling asleep — because it increases arousal, core body temperature, stress, and sympathetic hyperactivity.
It can also cause a “phase delay” in circadian rhythm, she explained, causing you to stay up later and wake up later due to delayed release of melatonin, the hormone that triggers nighttime sleepiness.
Yasi Ansari, MS, RDN, a registered dietitian nutritionist specializing in sports nutrition and National Media Spokesperson for the Academy of Nutrition and Dietetics, said that this review suggests an evening of high-intensity exercise may be beneficial for nighttime sleep quality, if it’s completed earlier in the evening.
However, if you exercise closer to the time you settle down for the night, it could disrupt your sleep.
Regardless of what the study indicates, Ansari suggests that you should tailor your exercise habits to your own individual body.
“I encourage readers to understand what works best for them and the type and training time that supports their sleep,” she said.
“While there is research out there for us, and research-supported recommendations, it is also important for each person to see what works best for them, their energy, and sleep quality.”
The Healthline News team is committed to delivering content that adheres to the highest editorial standards for accuracy, sourcing, and objective analysis. Every news article is thoroughly fact-checked by members of our Integrity Network. Furthermore, we have a zero-tolerance policy regarding any level of plagiarism or malicious intent from our writers and contributors.
All Healthline News articles adhere to the following standards:

  1. All referenced studies and research papers must be from reputable and relevant peer-reviewed journals or academic associations.
  2. All studies, quotes, and statistics used in a news article must link to or reference the original source. The article must also clearly indicate why any statistics presented are relevant.
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The 14 Best Foods for Hair Growth

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Many people want strong and healthy hair, especially as they grow older.
Interestingly, your hair grows around 0.5 inches (1.25 cm) per month, and 6 inches (15 cm) per year. How fast it grows depends on factors like age, health, genetics and diet.
Although you can’t change factors like age and genetics, diet is one thing you have control over. In fact, consuming a diet lacking the right nutrients can lead to hair loss.
On the other hand, eating a balanced diet with the right nutrients can help promote hair growth, especially if you’re experiencing hair loss due to poor nutrition.
Here are the 14 best foods you can eat to promote hair growth.
Eggs are a great source of protein and biotin, two nutrients that may promote hair growth.
Eating adequate protein is important for hair growth because hair follicles are made of mostly protein. A lack of protein in the diet has been shown to promote hair loss (1).
Biotin is essential for the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth. Research has also shown that consuming more biotin can help improve hair growth in people with a biotin deficiency (2).
However, biotin deficiencies are uncommon if you consume a balanced diet. There is little evidence to show healthy people benefit from consuming more biotin (3).
Eggs are also a great source of zinc, selenium and other hair-healthy nutrients. This makes them one of the best foods to consume for optimal hair health (4).
Summary Eggs are a great
source of protein and biotin, which are important for hair health and growth. A
deficiency in either of these nutrients has been linked to hair loss.
Berries are loaded with beneficial compounds and vitamins that may promote hair growth.
This includes vitamin C, which has strong antioxidant properties.
Antioxidants can help protect hair follicles against damage from harmful molecules called free radicals. These molecules exist naturally in the body and the environment (5, 6).
For example, 1 cup (144 grams) of strawberries provides an impressive 141% of your daily vitamin C needs (7).
Also, the body uses vitamin C to produce collagen, a protein that helps strengthen hair to prevent it from becoming brittle and breaking (8, 9).
What’s more, vitamin C helps the body absorb iron from the diet. Low iron levels may cause anemia, which has been linked to hair loss (10).
Summary Berries are loaded
with compounds like antioxidants and vitamins that may promote hair growth. For
example, strawberries are rich in vitamin C, which aids collagen production and
iron absorption, two factors that may promote hair growth.
Spinach is a healthy vegetable that’s loaded with beneficial nutrients like folate, iron, and vitamins A and C, all of which may promote hair growth (11).
Vitamin A helps the skin glands produce sebum. This oily substance helps moisturize the scalp to keep hair healthy (12, 13).
A cup (30 grams) of spinach provides up to 54% of your daily vitamin A needs (11).
Spinach is also a great plant-based source of iron, which is essential for hair growth. Iron helps red blood cells carry oxygen throughout the body to fuel your metabolism and aid growth and repair (14).
What’s more, iron deficiencies have been linked to hair loss (10).
Summary Spinach is loaded with
folate, iron, and vitamins A and C, which may promote hair growth. A deficiency
in these nutrients may result in hair loss.
Fatty fish like salmon, herring and mackerel have nutrients that may promote hair growth.
They are excellent sources of omega-3 fatty acids, which have been linked to hair growth.
A study in 120 women found that taking a supplement containing omega-3 and omega-6 fatty acids as well as antioxidants reduced hair loss and increased hair density (15).
Another study found that taking a fish oil supplement significantly reduced hair loss and increased hair growth in women with thinning hair (16).
However, there are only a handful of studies on omega-3 fatty acids and hair growth. More studies are needed before health experts can make any recommendations.
Fatty fish is also a great source of protein, selenium, vitamin D3 and B vitamins, nutrients that may help promote strong and healthy hair (17).

Summary Fatty fish like
salmon, herring and mackerel are great sources of omega-3 fatty acids, which
have been linked to improved hair growth and density. However, there are only a
few studies in this area, so more are needed.
Sweet potatoes are a great source of beta-carotene. The body converts this compound into vitamin A, which is linked to good hair health.
A medium sweet potato (about 114 grams) contains enough beta-carotene to provide more than four times your daily vitamin A needs (18).
Research has shown that vitamin A promotes the production of sebum, which helps keep hair healthy.
What’s more, vitamin A could also speed up the rate of hair growth and encourage the growth of thicker hair, all while preventing other hair follicles from regressing (19, 20).
Summary Sweet potatoes are
loaded with vitamin A, which helps aid sebum production. Additionally, it has
other factors that may help speed up the rate of hair growth.
Avocados are delicious, nutritious and a great source of healthy fats.
They are also an excellent source of vitamin E, which may promote hair growth. One medium avocado (about 200 grams) provides 21% of your daily vitamin E needs (21).
Like vitamin C, vitamin E is an antioxidant that helps combat oxidative stress by neutralizing free radicals.
In one study, people with hair loss experienced 34.5% more hair growth after taking a vitamin E supplement for eight months (22).
Vitamin E also protects areas of the skin, like the scalp, from oxidative stress and damage. Damaged skin on the scalp can result in poor hair quality and fewer hair follicles (23, 24).
What’s more, avocados are a great source of essential fatty acids. These fats cannot be produced by the body, but are essential building blocks of your cells. A deficiency in essential fatty acids has been linked to hair loss (25).
Summary Avocados are rich in
vitamin E, an antioxidant that may promote hair growth.
Additionally, they are a great source of
essential fatty acids, which appear to be crucial for hair growth.
Nuts are tasty, convenient and contain a variety of nutrients that may promote hair growth.
For example, an ounce (28 grams) of almonds provides an impressive 37% of your daily vitamin E needs (26).
What’s more, they also provide a wide variety of B vitamins, zinc and essential fatty acids. A deficiency in any of these nutrients has been linked to hair loss (9).
Nuts have also been linked to a wide variety of other health benefits besides hair growth, including reduced inflammation and a lower risk of heart disease (27).
This makes nuts an excellent and easy addition to your diet.

Summary Nuts are packed with
nutrients like vitamin E, B vitamins, zinc and essential fatty acids, all of
which may promote hair growth and are linked to many other health benefits.
Seeds deliver a massive amount of nutrients with relatively few calories. Many of these nutrients may also promote hair growth. These include vitamin E, zinc and selenium.
An ounce (28 grams) of sunflower seeds provides nearly 50% of your daily vitamin E needs, with a wide variety of hair-healthy B vitamins (28).
What’s more, certain seeds like flaxseeds and chia seeds also provide omega-3 fatty acids.
A 1-ounce (28-gram) serving of flaxseeds provides 6,388 mg of omega-3 fatty acids. That’s more omega-3 fatty acids than half a fillet (178 grams) of salmon (16, 29).
However, flaxseeds provide a type of omega-3 fatty acid that is not used by the body as efficiently as the omega-3s found in fatty fish. Nonetheless, it’s a great addition to the diet.
In order to get the widest variety of nutrients, it’s best to consume a mixture of seeds.

Summary Like nuts, seeds are
rich in vitamin E and other nutrients that may promote hair growth. Some seeds
also contain omega-3s, which have been linked to hair growth.
Sweet peppers are an excellent source of vitamin C, which may aid hair growth.
In fact, one yellow pepper provides nearly 5.5 times as much vitamin C as an orange (30).
Vitamin C helps promote collagen production, which can help strengthen your hair strands. It’s also a strong antioxidant, which can protect hair strands against oxidative stress.
Oxidative stress occurs when free radicals overwhelm the body’s antioxidant defense system. It has been linked to hair loss and the graying of hair (5, 6).
What’s more, sweet peppers are also an excellent source of vitamin A.
This vitamin may help speed up hair growth while stimulating the production of sebum, which helps keep hair healthy.
Summary Sweet peppers are a
rich source of vitamins A and C, two nutrients that help ensure hair stays
healthy and that may aid hair growth.
Oysters are one of the best food sources of zinc (31).
Zinc is a mineral that helps support the hair growth and repair cycle (32).
A lack of zinc in the diet may promote telogen effluvium, a common but reversible form of hair loss caused by a lack of nutrients in the diet (33).
Studies have shown that taking a zinc supplement can reverse the effects of hair loss caused by a zinc deficiency (34, 35).
However, taking too much zinc could also promote hair loss. That’s why getting zinc from foods like oysters may be better than taking supplements, since foods provide zinc in small but healthy doses (36).
Summary Oysters are one of the
best sources of zinc in the diet. This mineral helps support the hair growth
and repair cycle.
Shrimp are popular shellfish rich in many nutrients that have the potential to promote hair growth.
For example, shrimp are a great source of protein, B vitamins, zinc, iron and vitamin D. A 3.5-ounce (100-gram) serving of shrimp provides 38% of your daily vitamin D needs (37).
Interestingly, studies have linked vitamin D3 deficiency to hair loss (38, 39, 40).
Despite being very low in fat, shrimp also provide a small amount of omega-3 fatty acids. Diets rich in omega-3 fatty acids have been linked to improved hair growth (16, 37).
Summary Shrimp are a great
source of protein, B vitamins, zinc, iron and vitamin D, which may aid hair
growth. They also provide a small amount of healthy omega-3 fatty acids.
Beans are a great plant-based source of protein, which is essential to hair growth.
Like oysters, beans are a good source of zinc, which aids the hair growth and repair cycle. A 3.5-ounce (100-gram) serving of black beans provides 7% of your daily zinc needs (32).
They also provide many other hair-healthy nutrients, including iron, biotin and folate (41).
On top of all these benefits, beans are highly versatile and inexpensive, which makes them an easy addition to the diet.

Summary Beans are a great
source of protein, iron, zinc and biotin, which are all essential for optimal
hair health. Together, they may aid hair growth.
Studies have shown that compounds in soybeans may promote hair growth. One of these compounds is spermidine, which is abundant in soybeans (42).
For example, a study of 100 healthy people found that a spermidine-based nutritional supplement prolonged a phase of active hair growth called the anagen phase. The longer a hair follicle stays in the anagen phase, the longer it will grow (43).
Test-tube studies have also shown that spermidine promotes human hair growth (44).
However, the research on spermidine and hair growth is fairly new, so more studies are needed before health experts can make recommendations on spermidine intake.
Summary Soybeans are one of
the best sources of spermidine, a compound that may prolong the active phase of
hair growth.
Meat is a staple in many people’s diet and is rich in nutrients that may aid hair growth.
The protein in meat aids growth and helps repair and strengthen hair follicles. A 3.5-ounce (100-gram) serving of cooked sirloin steak provides as much as 29 grams of protein (45).
Red meat, in particular, is rich in a type of iron that’s easy to absorb. This mineral helps the red blood cells deliver oxygen to all cells in the body, including hair follicles (14).
Deficiencies in protein and iron have been linked to hair loss (1, 10).
Summary Meat is a great source
of protein, which is essential for healthy, strong hair. Red meat, in
particular, is rich in iron, which may aid hair growth.
What you eat can have a huge effect on the health of your hair.
A lack of the right nutrients including vitamins A, C, D and E, zinc, B vitamins, iron, biotin, protein and essential fatty acids may slow down hair growth or even cause hair loss.
Fortunately, correcting a deficiency in any of these nutrients may help treat hair loss and promote the rate of hair growth.
If you think you’re lacking any of these nutrients, try adding some of the above foods to your diet.

This article is based on scientific evidence, written by experts and fact checked by experts.
Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.
This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.








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How to Stay Ageless and Feel Young, According to Experts

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وقت القراءة المقدر: 6 دقيقة (دقائق)

Ageless beauty isn’t about turning back the clock or looking 20 something forever–it’s about having confidence in how you look, feeling your absolute best and being happy at any stage in our life. That said, lifestyle choices play a major role in the way we age, look and feel. While smoking a pack a day and drinking a bottle of wine every night might be fun, chances are we’re not going to look or feel good for long. Adopting a healthy lifestyle and making a few positive changes can make a big difference in our overall well-being, Eat This, Not That! Health spoke with experts who revealed their ageless beauty tricks and how to look and feel good at any age. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.

1

Challenge Your Brain

Group seniors with dementia builds a tower in the nursing home from colorful building blocks
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President/CEO, Charles J. Fuschillo, Jr. of the Alzheimer’s Foundation of America says, “Keep your brain active. Challenge your brain by starting a new hobby like playing tennis, learning to speak a foreign language, trying a cooking class, or something you haven’t done before. Even something as simple as brushing your teeth with your non-dominant hand stimulates the brain by forcing it to think outside of its normal routine.”

2

Triphala

tea with honey
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Bishnu Pada Das, a personal trainer with the Crazy Athlete says, “Let’s start with Ayurvedic medicine that helps protect skin cells, Triphala. It is a mixture of three dry fruits — Amla, Harad, and Beheda. It’s an excellent medicine that helps rebuild our skin protein and retain moisture in the skin. It is loaded with Omega-3 fatty acids and antioxidants such as vitamin C, which helps form collagen. So add two teaspoonfuls of Triphala powder to a glass of water and leave it overnight. Drink this on an empty stomach in the morning. You can also enhance this concoction’s anti-aging properties by adding a cinnamon stick, leaving it overnight, and drinking it in the morning by adding a tablespoon of honey. Cinnamon and honey have high antioxidant and anti-inflammatory properties, which help slow down skin aging.”

3

Protein

chicken quinoa protein bowl
Courtesy of Starbucks

“Protein is very important for our skin,” Das reveals.  “It helps build collagen, which is essential to make smoother and wrinkle-free skin. The best protein sources you can add to your diet are chicken, fish, eggs, cottage cheese, peanut butter, lentils, etc.”

4

Amla

amla juice
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Das explains, “It is rich in antioxidants that help to reverse the sign of aging. It reduces wrinkles and fine lines and also lightens pigmentation. Antibacterial and astringent properties in Amla helps to fight skin infection. Amla is a rich source of vitamin C, so it increases collagen formation, which helps to minimize fine lines and wrinkles. The easiest way to consume Amla is 20 to 30 ml of Amla juice diluted with warm water. You can also mix one spoon of jaggery powder in this mixture and drink. Jaggery contains iron which improves the hemoglobin level of our body, and it also naturally purifies the blood. All this, in turn, will promote antiaging.”

5

Giloy

Smiling young lady looking at her vitamins
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According to Das, “It is a really powerful anti-inflammatory herb in nature. It helps to rejuvenate the skin tissues while also reducing inflammation. Giloy is excellent for the skin as well as the immune system. It contains flavonoids that fight against cell damage and promote new cell growth. It also helps to reduce wrinkles and promotes glowing skin. Giloy juice or tablets are easily available in any Ayurvedic store or online. You should consume it once or twice a day, as mentioned on the product.”

6

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Spinach

spinach and kale salad
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“Spinach is high in antioxidants. It also contains vitamins A, C, E, and K, as well as magnesium, heme iron, and lutein,” says Das. “Vitamin K helps in preventing inflammation in cells. Spinach is also high in water content; therefore, it helps to keep the skin hydrated.. Have spinach at least once a week. You can also add spinach to your salad.. Spinach juice is also an excellent way to consume spinach and gain its anti-aging benefits.”

 

7

Rainbow Plates

fruits, vegetables, beans, and nuts
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Das reminds us, “Healthy foods are essential for healthy skin. It’s very important to include varieties of colorful fruits and vegetables in our daily diet. When we consume varieties of fruits and vegetables throughout the day, we get many different types of essential vitamins and minerals as well as antioxidants which help to maintain the elasticity of our skin. The most important vitamins for skin health are vitamins A, C, D, E, and K. These vitamins help build collagen that improves skin health and prevents sagging.”

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Global $27.83 Bn Salmon Markets to 2027: Changing Consumers Lifestyle and Enhanced Demand for Healthy and Protein Extensive Food Driving Growth – Yahoo Finance

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Dublin, March 18, 2022 (GLOBE NEWSWIRE) — The “Global Salmon Market (2022 Edition) – Analysis By Species (Atlantic, Pink, Chum, Sockeye, Coho, Others), End Product, Distribution Channel, By Region, By Country: Market Insights and Forecast with Impact of COVID-19 (2022-2027)” report has been added to ResearchAndMarkets.com’s offering.
The Global Salmon Market was valued at USD 27836.45 Million in the year 2021.
Factors such as rising consumer preferences for healthy and ready to eat food in concurrence with rapidly increasing disposable income has been driving the demand globally. Global salmon market growth is driven by changing consumers lifestyle and enhanced demand for healthy and protein extensive food. There has been a change in individual patterns of consumption due to multiple factors, such as sedentary lifestyle preferences, growing income rates, increasing prevalence of chronic conditions.
Based on the Species segment, the Atlantic segment captured the major share in the global market in 2021 owing to its vast availability in the major regions including American and European regions. Atlantic salmon are an anadromous fish, that begins their life in freshwater and migrates to the ocean to feed and grow, and returns to freshwater to spawn.
APAC region is estimated to have the maximum share in the global Salmon market followed by North America. However, the new emerging markets in APAC region will witness fastest growth rate in the forthcoming years.
Key salmon market dynamics include changes in consumer lifestyle that impacted the changes in food consumption pattern at a global and regional level that has considerable health consequences. Populations in countries such as U.S., UK, China, France, Germany, and India are experiencing nutritional transition.
North America is a traditional market for salmon fish. Being a developed region, there are numerous technological innovations and advancements in the production techniques. Moreover, the growing working population, in combination with busy schedules for individuals, is increasing the sales of ready-to-eat (RTE) and easy-to-cook food items.
Consistent with this, compact packaging and easy availability of frozen and canned salmon are expected to fuel the demand growth of the salmon market in the coming years.
The report tracks competitive developments, strategies, mergers and acquisitions and new product development.
The companies analysed in the report include
High Liner Foods
Austevoll Seafoods ASA
Bakkafrost
Grieg Seafood ASA
Mowi ASA
SalMar
Thai Union Group
Nippon Suisan Kaisha
Novi Sea AS
Camanchaca Inc.
Scope of the Report
The report analyses the Salmon Market by value (USD Million).
The report analyses the Salmon Market by Species (Atlantic, Pink, Chum/Dog, Sockeye, Coho, Others).
The report analyses the Salmon Market by End Product (Frozen, Fresh, Canned, Others).
The report analyses the Salmon Market by Distribution Channel (Offline Retail, Online Retail).
The Global Salmon Market has been analysed by countries (United States, Canada, Brazil, United Kingdom, Italy, France, Germany, China, Japan, South Korea).
The key insights of the report have been presented through the frameworks of SWOT and Porter’s Five Forces Analysis. Also, the attractiveness of the market has been presented by region, by Location and Product.
Also, the major opportunities, trends, drivers and challenges of the industry has been analysed in the report.
The report presents the analysis of Salmon market for the historical period of 2017-2021 and the forecast period of 2022-2027
Key Topics Covered:

1. Report scope & Methodology

2. Strategic Recommendations

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3. Global Salmon Market: Product Overview

4. Global Salmon Market: An Analysis

5. Global Salmon Market: Segmental Analysis

6. Global Salmon Market by End Product

7. Global Salmon Market by Distribution Channel

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8. Americas Salmon Market: An Analysis

9. Europe Salmon Market: An Analysis

10. Asia Pacific Salmon Market

11. Global Salmon Market Dynamics

12. Market Attractiveness and Strategic Analysis

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14. Competitive Landscape

15. Company Profiles (Business Description, Financial Analysis, Business Strategy)

For more information about this report visit https://www.researchandmarkets.com/r/2ct3q9

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Jessica Caldwell, executive director of insights at Edmunds, explains how more consumers are turning to electric vehicles.
Media Mogul Byron Allen has filed a lawsuit against Nielsen seeking billions in damage, claiming fraudulent misrepresentation.
Saving for retirement? Find out how to choose the best retirement plans to build your nest egg, including 401(k) plans, traditional IRAs, and Roth IRAs.
(Bloomberg) — War in Ukraine and drought in Brazil have global crop importers turning to the U.S., and the pivot means costs to ship grains and soybeans on the Mississippi River have soared to an almost eight-year high.Most Read from BloombergUkraine Update: Baker Hughes Joins Curbs in Russia Oilfield WorkBiden Warned Xi of ‘Consequences’ for Backing Russia in WarRussia Says It Used Hypersonic ‘Kinzhal’ Missiles to AttackBiden Team Hardens View of China Tilting to Putin on UkraineUkraine Update

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