01/12/26 - #563

Good morning. In today’s edition:

  • Lifelong Diet Quality Predicts Cognitive Ability and Dementia Risk in Older Age. Individuals Who Maintain Lower Quality Dietary Habits From Childhood Into Adulthood May Face a Higher Likelihood of Cognitive Struggles and Dementia in Later Years

  • 10 Easy Weight Loss Tips That Actually Work

  • Is It Too Late to Get a Flu Shot? What to Know About Vaccine's Effectiveness

  • Purpose in Life Acts as a Psychological Shield Against Depression. Research Found for Every Standard Deviation Increase in Reported Purpose, the Risk of Incident Depression Decreased by Approximately 35 Percent. This Protective Effect Persisted Over the Decade-long Follow-up Period

…and lots more. Have a great day!

FOOD & NUTRITION

Lifelong Diet Quality Predicts Cognitive Ability and Dementia Risk in Older Age. Individuals Who Maintain Lower Quality Dietary Habits From Childhood Into Adulthood May Face a Higher Likelihood of Cognitive Struggles and Dementia in Later Years

A new study shows that what you eat over your whole life may affect how well your brain works as you get older. People with poor diets from childhood through adulthood were more likely to have memory problems and signs of dementia later in life.

Researchers followed over 3,000 people in the UK who were all born in 1946. They looked at diet quality at five ages—from age 4 to the early 60s—and tested thinking skills many times over the years.

They used a score called the Healthy Eating Index to measure how well people followed good eating habits. High scores meant more fruits, vegetables, whole grains, and lean proteins. Low scores meant more added sugars, salty foods, and processed grains.

The group with the best diets had the highest thinking scores at almost every age. At age 69, only 2.4% showed signs of likely dementia. But nearly 10% of people with the worst diets did.

People with higher scores ate more whole fruits, greens, beans, and less salt. Even though most diets were similar in early childhood, major differences appeared in adulthood.

This study doesn’t prove poor diet causes memory loss, but it shows a strong link. Healthy foods support brain health, and making better choices earlier in life may help protect your memory.

It’s never too late to start eating better.

Disclaimer: This article is for informational purposes only and does not provide medical advice.

WEIGHT LOSS

10 Easy Weight Loss Tips That Actually Work

Losing weight doesn’t have to be hard. Here are 10 simple tips that can help you burn belly fat and feel better:

  1. Cut the Carbs: Eat fewer net carbs (total carbs minus fiber). Leafy greens are great—they don’t raise blood sugar and give you key nutrients.

  2. Eat Fatty Protein: Choose protein with fat like skin-on chicken or fatty fish (like sardines). Fat helps keep insulin low, which helps burn fat.

  3. Don’t Fear Fat: Healthy fats, like olive oil, keep you full longer. This makes it easier to fast between meals.

  4. Add Nutrients: Take electrolytes and B vitamins (like nutritional yeast). They help avoid fatigue and muscle cramps on a low-carb diet.

  5. Satisfy Your Cravings: Find keto-friendly treats like dark chocolate or homemade desserts using cream and nuts to stay on track.

  6. Manage Stress: Stress raises a hormone called cortisol, which can lead to belly fat. Try walking, gardening, or taking breaks from negative people or news.

  7. Improve Sleep: Poor sleep makes you hungrier and slows fat loss. Try going to bed 30 minutes earlier and sleeping in a little later.

  8. Fix Insulin Resistance: Use apple cider vinegar, cinnamon, and supplements like chromium and vitamin D to help regulate blood sugar.

  9. Mix Exercise Types: Combine high-intensity workouts (like lifting weights) with lower-intensity ones (like walking) for better results.

  10. Try Longer Fasts: Once comfortable with daily fasting, try a 48-hour fast every two weeks to speed up weight loss.

Always check with your doctor before making major changes.

HEALTH

Is It Too Late to Get a Flu Shot? What to Know About Vaccine's Effectiveness

Flu cases are rising across the United States, and many adults are asking a simple question: is it too late to get a flu shot? The answer is no. Even if you missed the early fall window, getting vaccinated now can still help protect your health, especially if you are age forty five or older.

Health experts say September and October are the best months for flu shots. Still, flu season often lasts into the spring and usually peaks between December and February. That means the virus can keep spreading for months after the holidays. A late flu shot is better than not getting one at all.

The flu vaccine does not guarantee you will avoid getting sick. However, it can lower the risk of severe symptoms, hospital stays, and serious complications. This protection becomes more important with age, since the immune system weakens over time and chronic conditions become more common.

Some people worry about new flu strains, including a recent version of influenza A known as H3N2. Scientists are still studying how well this year’s vaccine matches new strains. Even so, the shot is designed to protect against several flu viruses, and partial protection can still reduce how sick you become.

Getting a flu shot is simple. Doctors’ offices, pharmacies, health clinics, and local health departments continue to offer vaccines, often through spring. Many pharmacies allow walk ins or online scheduling. If you have not had your flu shot yet, it is not too late for most adults.

Purpose in Life Acts as a Psychological Shield Against Depression. Research Found for Every Standard Deviation Increase in Reported Purpose, the Risk of Incident Depression Decreased by Approximately 35 Percent. This Protective Effect Persisted Over the Decade-long Follow-up Period

A new study shows that having a sense of purpose in life can help protect against depression. People who feel their life has meaning and direction were 35% less likely to become depressed over 10 years.

The study followed almost 3,000 people from ages 17 to 28. Researchers asked them how often they felt their life had purpose. They also tracked symptoms of depression, like sadness, hopelessness, and feeling like everything was a struggle.

Even after considering things like age, gender, income, and mental health history, the results were the same. People with more purpose were less likely to develop depression—no matter their background.

Why does this matter? The teen years and early adulthood can be stressful. Big changes happen, and many young people struggle with mental health. Feeling like your life has direction may help you deal with stress, stay focused, and feel less alone.

People with purpose may also make healthier choices, like being active or avoiding drugs and alcohol. They may have stronger relationships and better emotional control, which can all lower the risk of depression.

The researchers say we can’t say for sure that purpose causes better mental health, but the link is strong. Helping young people find goals or meaning might be one way to support their mental health without medicine.

No matter your age, having something to care about or work toward may help you stay mentally strong.

Disclaimer: This article is for informational use only and not medical advice.

✢ 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.