01/14/25 - #304

Good morning. In today’s edition:

• Eating a Plant-based Diet Increases Microbes in the Gut Microbiome That Favour Human Health, Finds Study of Over 21,000 Vegans, Vegetarians, and Omnivores. The More Plant-based Foods, the More Microbes That Produce Short-chain Fatty Acids Essential for Gut and Cardiometabolic Health

• Intermittent Fasting is Effective for Weight Loss and Improves Cardiovascular Health in People With Obesity. Not Eating Anything From 5 Pm Until 9 Am the Following Day Helps to a Greater Extent to Improve Blood Sugar Regulation and Reduce Abdominal Subcutaneous Fat, the Fat Just Under the Skin

• People With Aphantasia Still Activate Their Visual Cortex When Trying to Conjure an Image in Their Mind’s Eye, but the Images Produced Are Too Weak or Distorted to Become Conscious to the Individual

• Burdens of Type 2 Diabetes and Cardiovascular Disease Attributable to Sugar-sweetened Beverages in 184 Countries

…and lots more. Have a great day!

FOOD & NUTRITION

Eating a Plant-based Diet Increases Microbes in the Gut Microbiome That Favour Human Health, Finds Study of Over 21,000 Vegans, Vegetarians, and Omnivores. The More Plant-based Foods, the More Microbes That Produce Short-chain Fatty Acids Essential for Gut and Cardiometabolic Health

A big study looked at over 21,000 people to see how their diets affect the tiny organisms in our guts that help keep us healthy. The research, shared in Nature Microbiology, was done by scientists from the UK and Italy.

They found that people who eat many fruits and veggies have more good gut microbes. These microbes produce something called short-chain fatty acids, which are great for our gut and heart health.

The study compared people who eat meat with those who don’t. Meat eaters had different microbes that are good at breaking down meat but might not be so great for our health. On the other hand, folks who focus on plant-based foods had more of the helpful microbes.

While this study doesn’t prove that eating more plants will definitely make you healthier, it supports the idea that veggies are good for us. It suggests that eating more greens might help keep our bodies in better shape.

Remember, this type of study can only show a link between things—it can’t prove that one thing causes another. But, due to the risks of eating too much meat, it might be smart to eat more veggies, as our parents always told us. Meat is linked to heart disease and diabetes.

For more about the study, you can check out the CoDiet project's website. This research was backed by several health organizations and is part of a larger effort to understand how diet affects health.

Source: scimex.org

WEIGHT LOSS

Intermittent Fasting is Effective for Weight Loss and Improves Cardiovascular Health in People With Obesity. Not Eating Anything From 5 Pm Until 9 Am the Following Day Helps to a Greater Extent to Improve Blood Sugar Regulation and Reduce Abdominal Subcutaneous Fat, the Fat Just Under the Skin

Intermittent fasting is a popular way to lose weight and improve heart health, especially for the obese. A major study, published in Nature Medicine, shows that not eating from 5 PM to 9 AM the next day greatly boosts health. It was by the University of Granada and other research centers.

This method, called early fasting, improves how the body manages blood sugar and reduces belly fat—the type that lies just under the skin. It’s especially helpful after overeating during holidays.

In Spain, 70% of men and 50% of women are overweight. Obesity raises the risk of diabetes, heart disease, and some cancers. Traditional diets often fail because they are hard to keep up.

Intermittent fasting is a straightforward alternative. By having your last meal by 5 PM and skipping dinner, you fast until breakfast the next day. This routine matches your body's natural patterns. It helps avoid metabolic diseases and improves blood sugar control.

The study included 197 people who were also taught about healthy eating through a Mediterranean diet plan. Those who fasted early had the best results. They lost weight, reduced belly fat, and improved their blood sugar levels.

In conclusion, intermittent fasting is more than missing meals; it's about timing meals right to boost overall health. This method is safe and effective for managing weight and improving heart health.

Source: canal.ugr.es

HEALTH

People With Aphantasia Still Activate Their Visual Cortex When Trying to Conjure an Image in Their Mind’s Eye, but the Images Produced Are Too Weak or Distorted to Become Conscious to the Individual

People with aphantasia find it hard to make pictures in their mind. Even though they can't "see" these images, recent research has shown their brain still tries to make them.

Scientists from UNSW Sydney and other places did a study using MRI scans to see what happens in the brains of people with aphantasia. They found out that the part of the brain that helps us process visuals, called the primary visual cortex, does get active. But the images it makes aren't strong or clear enough to be noticed.

The study, in Current Biology, involved people with and without aphantasia. They looked at patterns or tried to imagine them. The results showed that even if those with aphantasia can't see the images in their mind, their brain is still working on it.

Professor Joel Pearson, a researcher in the study, explained that the visual cortex in people with aphantasia is active. But, the images are too weak or distorted to become clear. This suggests their visual cortex works differently. It's an important discovery about visual imagery and the brain.

This research is not just interesting for aphantasia. It could also help us learn about other conditions related to mental imagery. It's a big step in learning how the brain creates what we see in our mind's eye.

This study opens new questions about imagination and how our brains work to create the pictures we "see" inside our heads.

Source: unsw.edu.au

Burdens of Type 2 Diabetes and Cardiovascular Disease Attributable to Sugar-sweetened Beverages in 184 Countries

Sugary drinks are costing us dearly. They are a major cause of type 2 diabetes and heart disease. In 2020, research found these drinks caused over 2 million new diabetes cases and 1.2 million heart disease cases worldwide. Surprisingly, these cases form nearly 10% of all new diabetes diagnoses and over 3% of heart disease cases annually.

Men and younger adults, especially in urban, educated areas, are drinking sugary drinks more often. This trend is alarming as these groups are often considered more health-conscious. Countries like Mexico, Colombia, and South Africa have the highest diabetes rates linked to sugary drinks. At the same time, heart disease rates are soaring in those areas.

Why should this matter to us? Sugary drinks are marketed as quick, convenient refreshers. But, they have hidden health risks. These are not immediately visible. This global issue affects developed and developing countries alike, with a particularly sharp increase in cases in sub-Saharan Africa from 1990 to 2020.

This growing epidemic calls for urgent action. We need better public health policies. We need education on the dangers of sugary drinks. We also need healthier alternatives to these deceptive beverages. Understanding the full impact of our choices can lead us to healthier lives and reduce the strain on our healthcare systems. Let's think before we drink.

Source: nature.com

✢ 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.