01/15/25 - #305

Good morning. In today’s edition:

• Research Have Found a Daily 300mg of Calcium, About the Amount Found in Half a Pint of Milk, Was Associated With a 17% Lower Risk of Bowel Cancer With Non-dairy Sources of Calcium Such as Fortified Soy Milk Having a Similar Protective Effect

• I Always Fail at Weight Loss

• Higher Cardiorespiratory Fitness in Older Age (65 to 80 Years) is Linked to the Preservation of Several Core Aspects of Cognitive Ability That Are Vulnerable to Age-related Decline

• Your Work Habits May Be Threatening Your Sleep: People in Highly Sedentary Jobs (80% of Modern Workforce) Have a 37% Increase in Insomnia Symptoms. Employees Working Nontraditional Schedules Have a 66% Greater Risk of Needing ‘catch-up Sleep’ – Defined as Frequent Napping or Sleeping in on Weekends

…and lots more. Have a great day!

FOOD & NUTRITION

Research Have Found a Daily 300mg of Calcium, About the Amount Found in Half a Pint of Milk, Was Associated With a 17% Lower Risk of Bowel Cancer With Non-dairy Sources of Calcium Such as Fortified Soy Milk Having a Similar Protective Effect

A new study shows that adding 300mg of calcium to your daily diet, which is about the amount in half a pint of milk, could lower your risk of bowel cancer by 17%. This big study looked at how diet affects bowel cancer and found that calcium helps, whether it comes from milk or non-dairy drinks like fortified soy milk.

Dr. Keren Papier, a nutrition expert at the University of Oxford who led the study, says calcium is the main reason for the reduced cancer risk. This benefit was seen with all types of calcium, showing how important it is for preventing cancer.

Bowel cancer is the third most common cancer worldwide. The number of people getting this cancer is expected to grow a lot by 2040. But, more than half of these cases could be stopped by making better food choices and living healthier. This includes eating less alcohol and processed meats, more fruits and vegetables, and being active.

The study looked at the diets of over 540,000 women for almost 17 years. It found that drinks like wine and foods like red meat could increase the risk of bowel cancer.

Sophia Lowes from Cancer Research UK, which funded the study, stressed the need for a balanced diet. It should include dairy, fruits, vegetables, and whole grains. This can help lower the risk of bowel cancer. The study's findings apply to everyone, not just women, and are a reminder of the power of a healthy diet.

Source: theguardian.com

WEIGHT LOSS

I Always Fail at Weight Loss

Struggling with weight loss is common, but the answer isn’t just to eat less. Dr. Berg explains that the problem often lies deeper than just diet. Here are his top tips for successful weight loss:

1. Watch for Hidden Sugars: Many foods, especially from restaurants, contain hidden sugars and carbs. These increase your insulin levels, which makes losing weight hard. Avoiding these can make a big difference.

2. Less Snacking: Try to eat fewer times during the day. Eating less often can help reduce your insulin levels and help you feel less hungry. Adding more fats like nuts or avocados to your meals can keep you full longer.

3. Boost Your Energy: If you’re always tired, your body won’t burn calories well. Better sleep and less stress can increase your energy and help your body lose weight.

4. Adjust Your Fats: If you’re on a keto diet, be careful with fats. Eating too many can lead you to burn the fat you eat, not the fat you want to lose. Find a balance that keeps you full but not overfed.

5. Look Beyond Weight: Sometimes, other health problems can make you gain weight. Issues like hormone balance, inflammation, or even the medications you take can play a role. Tackling these can help you lose weight.

By focusing not just on the scale but on overall health, you can make lasting changes. Remember, improving your health is the best way to lose weight.

Source: Dr. Eric Berg DC

HEALTH

Higher Cardiorespiratory Fitness in Older Age (65 to 80 Years) is Linked to the Preservation of Several Core Aspects of Cognitive Ability That Are Vulnerable to Age-related Decline

As we age, it's important to keep both our bodies and minds in good shape. A study in the British Journal of Sports Medicine shows that fitter adults, ages 65 to 80, can keep their brains sharp.

Cardiorespiratory fitness measures how well your body uses oxygen during intense exercise, like running on a treadmill. This fitness improves with regular activities like walking, swimming, or biking. Besides helping your heart and lungs, it also helps your brain.

Researchers looked at 648 healthy older adults to see if being fit could protect their brain functions. These functions include memory, problem-solving, and attention, which often decline with age.

Participants took a fitness test to measure their highest oxygen use. They also took several brain tests over two days. These tests checked various mental skills.

Fitter people did better on all brain tests. This was true regardless of age or genetic risks for brain diseases. This benefit was especially noticeable in women, the less educated, and those on heart medications.

The study couldn't prove that fitness improves brain health. But, it suggested that exercise might help. It could improve blood flow to the brain, reduce stress on brain cells, and enhance sleep and mood.

Staying active is crucial for maintaining a sharp mind as you get older. Even moderate exercise could make a big difference in your mental abilities.

Source: bmjgroup.com

Your Work Habits May Be Threatening Your Sleep: People in Highly Sedentary Jobs (80% of Modern Workforce) Have a 37% Increase in Insomnia Symptoms. Employees Working Nontraditional Schedules Have a 66% Greater Risk of Needing ‘catch-up Sleep’ – Defined as Frequent Napping or Sleeping in on Weekends

If you spend most of your day sitting, your job could be disrupting your sleep. A study from the University of South Florida found that people with desk jobs are 37% more likely to have trouble sleeping. Those who work shifts like nights or early mornings are 66% more likely to need extra sleep on weekends to catch up.

This is important because how we work—from sitting all day to working odd hours—can greatly affect how well we sleep. Poor sleep can make you feel tired every day and harm your health over time.

The study followed over 1,000 workers for ten years. It was led by psychologist Claire Smith, who found that sitting too much and working at odd hours are big reasons people sleep poorly. For example, 90% of those who often had trouble sleeping still had problems ten years later.

Claire Smith says making small changes in how we work could help. Things like moving more during the day and not working late could improve our sleep immediately and prevent long-term issues.

Employers should pay attention because better sleep leads to happier, more productive employees. Smith’s research shows that considering sleep when designing jobs is crucial. It’s time to change how we work to ensure our jobs help us sleep better, not worse.

Source: usf.edu

✢ 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.