01/10/25 - #302

Good morning. In today’s edition:

  • The Mediterranean Diet's Brain-boosting Benefits May Work by Changing the Balance of Gut Bacteria. Rats Who "Adopted the Diet" Developed Distinctly Different Gut Bacteria Patterns, Which Correlated With Improved Memory and Cognitive Performance

  • Has Quitting Alcohol Helped You Lose Weight?

  • Flu Emergency Room Visits Now "Very High" Nationwide, CDC Says

  • Researchers Found That Vegetarians Consuming Plant-based Meat Alternatives (PBMAs) Had a 42% Increased Risk of Depression Compared to Those Who Did Not. PBMAs Are Considered Ultra-processed Foods and May Be Associated With Similar Harms

…and lots more. Have a great day!

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FOOD & NUTRITION

The Mediterranean Diet's Brain-boosting Benefits May Work by Changing the Balance of Gut Bacteria. Rats Who "Adopted the Diet" Developed Distinctly Different Gut Bacteria Patterns, Which Correlated With Improved Memory and Cognitive Performance

A new study from Tulane University suggests the Mediterranean diet could help your brain by changing the bacteria in your gut. This diet includes lots of fruits, vegetables, whole grains, olive oil, and fish. The study shows that rats on this diet had different gut bacteria from those on a typical Western diet high in bad fats.

After 14 weeks, rats on the Mediterranean diet did better on memory and learning tests. They could remember how to get through mazes better than before.

Dr. Rebecca Solch-Ottaiano, who led the study, says, “What we eat changes our gut bacteria. This can affect how our brain works."" The healthier bacteria levels in the rats helped them think and remember better. They also could adapt to new information faster and had healthier levels of bad cholesterol.

These results suggest that, during key growth periods, a healthy diet may improve gut health and memory. This is especially true for teens. The research used rats. But, it supports studies in humans. They link this diet to a lower risk of dementia and better memory. However, more studies with people are needed to fully understand how this diet impacts our gut bacteria and brain.

If you want to try this diet, focus on using olive oil, eating lots of veggies, fruits, whole grains, and fish, and cutting down on red meat and bad fats.

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WEIGHT LOSS

Has Quitting Alcohol Helped You Lose Weight?

Many of my older patients often ask if they can enjoy alcohol and still lose weight. While it's best to avoid alcohol to optimize weight loss, occasionally having a drink isn't off the table. But here’s the catch: alcohol can complicate your health goals.

When you drink, you're not just risking a hangover; you're burdening your liver. A hangover is essentially your liver struggling to cope with toxins. The more you drink, the more toxins build up, leading to that lousy next-day feeling.

To minimize this, some suggest having a kale shake after drinking. It sounds unusual, but the idea is that it helps cleanse your liver quicker, reducing hangover effects. B vitamins are also beneficial post-drink as they help detox the liver.

If you do decide to drink, it’s smarter to choose drinks with less sugar. Opt for hard liquor over beer or sweet wines to reduce sugar intake. Be aware, though, that any alcohol can temporarily halt your fat-burning process, sometimes for up to 72 hours.

For those who want to experiment, why not try a kale margarita? Blend tropical fruits with kale, add vodka, lemon, and coconut, and see how it tastes. It’s untested, but it might just lessen the damage to your liver.

Remember, moderation is key. Drinking responsibly and understanding the effects on your body can make all the difference in maintaining your health and weight loss goals. So, if you’ve cut down on alcohol and noticed weight loss, your liver might just be thanking you!

HEALTH

Flu Emergency Room Visits Now "Very High" Nationwide, CDC Says

The CDC reports a sharp rise in flu-related ER visits. It describes the national situation as "very high." This flu season started later than in the last two years. It resembles the 2019-2020 flu season more closely.

States in the Western U.S. are experiencing some of the highest levels of flu activity, exceeding even the peak numbers from last winter’s flu season. In Oregon, nearly 8.4% of ER visits at the end of December were flu-related. That's over three times last season's peak rate. At Oregon Health & Science University Hospital, flu cases have surged from 251 in November and December of 2023 to 1,101 during the same months in 2024.

Despite the rise in flu cases, experts do not expect a health care crisis like the "tripledemic" of RSV, flu, and COVID-19 a couple of years ago. Meanwhile, COVID-19 infections are starting to rise. It's later in the season than in some past years. The rise is less severe, due to familiar virus strains.

Currently, the increase in flu cases has not led to the enactment of crisis standards of care that were necessary during past peaks in the region. Hospitals are better prepared and are managing the situation without overwhelming their capacities. With ongoing monitoring and updated strategies, health officials are cautiously optimistic that they can handle the season effectively.

Researchers Found That Vegetarians Consuming Plant-based Meat Alternatives (PBMAs) Had a 42% Increased Risk of Depression Compared to Those Who Did Not. PBMAs Are Considered Ultra-processed Foods and May Be Associated With Similar Harms

A recent University of Surrey study found that vegetarians who eat plant-based meat alternatives (PBMAs) might be more at risk of depression. These foods are like vegetarian versions of meat but are made in ways that highly process them. The research showed that vegetarians have a 42% higher chance of depression than those who don't eat PBMAs.

The study looked at people's health data from the UK Biobank. It found no big differences in the amount of sodium, sugar, or fats between those who ate PBMAs and those who did not. It found that those who eat these foods had higher blood pressure and more inflammation. On the plus side, eating PBMAs seemed to lower the risk of irritable bowel syndrome by 40%.

Even with these findings, the study suggests that plant-based meat can be part of a healthy diet. Professor Nophar Geifman said, "We need more research on a link between these foods and depression." Our results are overall positive.""

The study wasn't perfect. It had a small, limited group. It only checked their diet once. More research is needed with different kinds of people and over longer periods. Professor Tony Whetton says we need more studies. They are needed to understand how vegetarian diets affect our mood and health.

✢ A Note From Hem Hero

The information in this health newsletter is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment; always consult your healthcare provider with any questions or concerns you may have regarding your health. The publishers are not responsible for any actions taken by the reader based on the information provided.