01/16/25 - #306

Good morning. In today’s edition:

• Mediterranean and DASH Diets Linked to Slower Cognitive Decline in Older Adults

• Why Can’t I Lose Belly Fat?

• Researchers Have Discovered That Including Specific Nutrients in a Regular Diet—such as Antioxidants, Vitamins, Iron-chelating Nutrients, and Polyunsaturated Fatty Acids—reduces Iron Buildup in the Brain, Lowers Cognitive Decline Associated With Normal Aging, and Improves Memory

• A Nine-year Study of About 10,000 Women Found No Significant Link Between Diet Type (Plant-based or Omnivore) and Depressive Symptoms. However, Diet Quality (Fresh Versus Processed Foods) Had a Correlation, With Higher-quality Diets Reducing Depressive Symptoms

…and lots more. Have a great day!

FOOD & NUTRITION

Mediterranean and DASH Diets Linked to Slower Cognitive Decline in Older Adults

Eating right might be key to staying mentally sharp as you grow older. Recent research shows that the Mediterranean and DASH diets can slow mental decline in older people.

Both diets focus on eating fruits, vegetables, whole grains, and lean proteins, and they limit processed foods and added sugars. The Mediterranean diet is based on the eating habits of countries near the Mediterranean Sea. It includes healthy fats from nuts and olive oil and allows moderate wine drinking. The DASH diet aims to lower blood pressure by reducing salt and increasing nutrients.

A study by Elayna R. Seago and her team looked at over 6,000 people aged 50 and older. It found that those on the Mediterranean and DASH diets had better mental function at the start of the six-year study. They also showed a slower mental decline over time.

The study also checked the MIND diet, a mix of the Mediterranean and DASH diets meant to reduce dementia risk. While it helped with good mental function initially, it did not affect the rate of mental decline.

These results suggest that what you eat can help keep your mind clear. But, they are based on participants' reported diets, which might not be accurate. Still, for those looking to keep their brain healthy as they age, these diets could be a good choice.

Source: psypost.org

WEIGHT LOSS

Why Can’t I Lose Belly Fat?

Ever wondered why your belly fat won't go away even when you eat less sugar, fewer carbs, and exercise regularly? You're not alone. Many face this issue, even those on strict diets like keto or who do intermittent fasting.

Here’s something you might not like to hear but need to know: alcohol, especially wine, plays a big part. Even though many think wine is okay on a keto diet because it's low in carbs, it's more complicated than that.

When you drink alcohol, your liver treats it like a poison. This can lead to serious liver issues over time, including liver disease and liver cancer. Alcohol also messes with your hormones—it can increase estrogen and decrease testosterone, which makes losing fat harder.

Plus, alcohol has a lot of empty calories—almost as much as fat! These calories don’t give your body any nutrients and even use up important vitamins and minerals, leading to more health problems like anxiety and trouble sleeping.

What to do? Try cutting back on alcohol or stopping it altogether. If avoiding drinking socially is hard, find other things to do or drink non-alcoholic options.

For a replacement, try Kombucha tea. It’s fizzy like beer but has very little alcohol. Also, consider taking vitamin B1 to help reduce stress and improve sleep.

Cutting out alcohol can not only help reduce belly fat but also boost your overall health. It's about making healthier choices that support your body’s needs and your goals.

Source: Dr. Eric Berg DC

HEALTH

Researchers Have Discovered That Including Specific Nutrients in a Regular Diet—such as Antioxidants, Vitamins, Iron-chelating Nutrients, and Polyunsaturated Fatty Acids—reduces Iron Buildup in the Brain, Lowers Cognitive Decline Associated With Normal Aging, and Improves Memory

A study from the University of Kentucky shows that some nutrients can help stop brain iron buildup. This buildup is linked to memory loss as we age. This research, published in the Neurobiology of Aging journal, was supported by grants from the National Institutes of Health.

Researchers focused on a type of iron called non-heme iron, which doesn't bind with proteins. When there's too much of this iron as we age, it can hurt brain cells and affect how well we think and remember things.

Dr. Brian Gold, who led the study, explains how important diet is for lowering the risk of Alzheimer's disease. "It's key to know how things like what we eat can protect our brain health," he says.

The study went on for three years and included checking brain iron with a special MRI scan. Researchers also looked at what the participants ate. They focused on memory and decision-making. They wanted to see how well the participants' brains worked.

The results were clear. People who ate more antioxidants and vitamins had less brain iron. So did those who ate iron-chelating nutrients and polyunsaturated fatty acids. They were also better at remembering and thinking.

Dr. Valentinos Zachariou, another researcher, suggests a healthy diet helps. This breakthrough points to possible diet changes that could prevent brain aging, leading to more studies on how nutrient-rich diets can improve brain health.

Source: research.uky.edu

A Nine-year Study of About 10,000 Women Found No Significant Link Between Diet Type (Plant-based or Omnivore) and Depressive Symptoms. However, Diet Quality (Fresh Versus Processed Foods) Had a Correlation, With Higher-quality Diets Reducing Depressive Symptoms

A big study in Australia looked at about 10,000 women for nine years to see if what they ate affected how they felt. They wanted to know if eating plant-based foods (like veggies and grains) or meat made a difference in feeling depressed.

What they found was interesting: it didn't really matter whether the women ate meat or not. What really mattered was how fresh and unprocessed their food was. Women who ate healthier, fresher foods felt better and had fewer signs of depression. But those who ate a lot of processed foods, like snacks and fast food, felt worse.

This tells us that the quality of the food you eat is really important. Eating fresh fruits, vegetables, and whole grains can help keep your mood up. On the other hand, eating a lot of junk food can make you feel down.

So, no matter if you eat meat or not, choosing fresh and healthy foods is key for feeling good. This is especially true for adults over 45. If you focus on eating good-quality foods, you might just find yourself feeling happier. This study reminds us all: it's not just about what you eat, but how good that food is for your body and mind.

Source: sciencedirect.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.