01/14/26 - #565

Good morning. In today’s edition:

  • A Single Drinking Binge Can Weaken the Gut Lining in Healthy Adults, Allowing Bacteria and Toxins to Enter the Bloodstream, a Phenomenon Known as Leaky Gut, According to a Study in Animal Model

  • People Who Stop Taking Weight-loss Injections Like Ozempic Regain Weight in Under 2 Years, Study Reveals. Analysis Finds Those Who Stopped Using Medication Saw Weight Return 4 Times Faster Compared With Other Weight Loss Plans

  • Can Exercising Help You Fight Depression? New Study Finds It Can Be as Good as Therapy

  • A 3 Year Study Found People With Sleep Apnea Are at a Higher Risk of Mental Health Problems. Sleep Apnea Was Linked to About a 40% Higher Chance of Having a Mental Health Problem at the Beginning of the Study, and a 44% Higher Chance of Mental Health Problems at the End of the Study

…and lots more. Have a great day!

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FOOD & NUTRITION

A Single Drinking Binge Can Weaken the Gut Lining in Healthy Adults, Allowing Bacteria and Toxins to Enter the Bloodstream, a Phenomenon Known as Leaky Gut, According to a Study in Animal Model

A new study shows that just one night of binge drinking can hurt your gut—even if you're healthy. Binge drinking means having about 4 drinks for women or 5 drinks for men in around two hours. This much alcohol can weaken the lining of your gut. When that happens, harmful bacteria and toxins can leak into your blood. This is called “leaky gut.”

The gut lining is supposed to protect your body by blocking bad stuff from getting in. But after binge drinking, the body sends immune cells to the gut. These cells try to fight what they think is an infection. Some of them release sticky nets (called NETs) to trap bacteria. But these nets also damage the gut lining.

Researchers at Beth Israel Deaconess Medical Center studied this problem. They found that alcohol quickly triggers this gut damage and can lead to inflammation. The inflammation can last long after the drinking stops.

In the study, scientists used an enzyme to break down the sticky NETs. When they did, the gut damage was lower and fewer bacteria leaked into the blood. This shows that NETs are a big reason why alcohol causes leaky gut.

Even one episode of binge drinking can trigger this response. Over time, this may raise your risk for liver problems and other health issues.

The takeaway: To protect your gut and your health, try to avoid drinking too much alcohol at once—even if it’s just one night.

WEIGHT LOSS

People Who Stop Taking Weight-loss Injections Like Ozempic Regain Weight in Under 2 Years, Study Reveals. Analysis Finds Those Who Stopped Using Medication Saw Weight Return 4 Times Faster Compared With Other Weight Loss Plans

A new study shows that people who stop taking weight-loss shots like Ozempic often gain the weight back within two years. In fact, the weight comes back four times faster than it does with diet and exercise plans.

These shots are part of a group of drugs called GLP-1 medications. They help people feel full, which makes it easier to eat less. But once people stop using the shots, the weight tends to return quickly—about 0.4 kilograms (almost 1 pound) per month.

The study looked at 37 other studies and included over 9,000 people. On average, people lost about 8.3 kilograms (18 pounds) while taking the medicine. But after stopping, they gained back more than half of that in just one year.

Health benefits like lower blood pressure and better cholesterol also faded within 1.4 years after stopping the shots.

Experts say the medicine still works well, but it’s not a long-term fix by itself. Obesity is a long-term health issue. That means people need more than just medication—they also need help with healthy eating and staying active.

Doctors and health experts say weight-loss shots should be used along with support programs to help people keep the weight off. Without this support, most people will gain the weight back.

This research shows that weight-loss drugs can help, but they are not magic. Long-term changes are needed to stay healthy.

Talk to your doctor before starting or stopping any weight-loss medication.

HEALTH

Can Exercising Help You Fight Depression? New Study Finds It Can Be as Good as Therapy

A new study shows that exercise may help reduce depression. In fact, it can work as well as therapy or medication for many people.

Researchers looked at 73 studies with nearly 5,000 adults who had depression. They found that regular exercise helped with common symptoms like low energy, sadness, trouble sleeping, and hopelessness. In many cases, exercise worked just as well as standard treatments like talk therapy or medicine.

Dr. Andrew Clegg, the lead author, said exercise is safe and easy for most people to try. He also said it’s important to find treatments that people can stick with over time.

The study did not find one best type of workout. But people who did light to moderate exercise—like walking or strength training—saw more benefits than those who did very intense workouts. Doing between 13 and 36 exercise sessions gave the most improvement.

Still, experts say we need more high-quality studies, especially to see how long the benefits last. Many of the studies had fewer than 100 people, so it’s hard to be sure of the long-term effects.

Doctors already suggest exercise for people with mild or moderate depression. Health groups in the UK, Canada, and Europe support using physical activity as part of treatment.

The bottom line: Moving your body can help your mood. Even a short walk or gentle class might make a difference.

Disclaimer: This article is for information only. Talk to your doctor before starting any new exercise.

A 3 Year Study Found People With Sleep Apnea Are at a Higher Risk of Mental Health Problems. Sleep Apnea Was Linked to About a 40% Higher Chance of Having a Mental Health Problem at the Beginning of the Study, and a 44% Higher Chance of Mental Health Problems at the End of the Study

A large 3-year study from Canada found that people with signs of sleep apnea were more likely to have mental health problems, such as depression or anxiety.

The study followed over 30,000 adults between the ages of 45 and 85. People at high risk for sleep apnea had about a 40% higher chance of having a mental health issue at the start of the study. After 3 years, their risk was 44% higher than people without sleep apnea.

Sleep apnea is a condition where you stop breathing for short periods while you sleep. This can cause loud snoring, tiredness during the day, and poor sleep. Over time, it can also harm your heart, memory, and mood.

Researchers believe that poor sleep, low oxygen levels, and stress on the brain may explain the link to mental health.

Some people were at even higher risk. This included women, people with lower income, and those with chronic pain or other sleep problems like restless legs or insomnia. Even people who didn’t have mental health issues at the start were more likely to develop them later if they had sleep apnea.

Experts say older adults should be checked for both sleep apnea and mental health concerns. Treating sleep apnea may help protect the brain and improve mood over time.

If you snore, feel very tired during the day, or stop breathing in your sleep, talk to your doctor. Getting help may support both your sleep and mental 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.