01/28/25 - #314

Good morning. In today’s edition:

  • Dementia Risk Reduced by Swapping Out Red Meat: Study

  • What Motivates You to Lose Weight?

  • US Surgeon General Issues Warning On Alcohol Use and Cancer Risk

  • Why Just Two Hours of Exercise a Week Can Be Life-changing

…and lots more. Have a great day!

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FOOD & NUTRITION

Dementia Risk Reduced by Swapping Out Red Meat: Study

A new study says eating less red meat and more plant-based proteins like beans and nuts could protect your brain as you get older. Researchers found that eating a lot of processed red meats, like bacon and hot dogs, raises the risk of dementia.

A Neurology study says eating a quarter serving of these meats daily could raise your dementia risk by 13%. A serving is about two slices of bacon or one hot dog.

Researchers found that eating more processed red meat could age your brain by 1.6 years for each extra daily serving. But, the study can't prove that these meats cause dementia directly; it only shows a connection.

Dr. Daniel Wang, a nutrition expert at Harvard, said we need long-term studies to fully understand how dementia develops. The study tracked the diets and health of over 133,000 people for many years.

Processed meats have a lot of salt and unhealthy additives. They might cause inflammation and affect insulin levels, harming your brain. Over 11,000 study participants ended up with dementia.

Experts suggest eating less red meat and more plant-based proteins to lower your dementia risk and keep your brain young. They recommend eating red meat no more than three times a week. Instead, follow a balanced diet like the Mediterranean one. It includes lots of fruits, vegetables, and social activities.

WEIGHT LOSS

What Motivates You to Lose Weight?

Many adults find it hard to start losing weight. A survey of 2,000 people showed the top reasons why folks decide to shed pounds.

The biggest reason is wanting to look good in clothes. A nice outfit can make anyone feel great! Others want to stay healthy to see their grandkids grow up and to avoid diseases like diabetes or heart problems.

Some people want to feel stronger and move easier, like getting up from a chair without hurting. Lowering the need for medicines is also important, showing a desire for a healthier life without relying too much on drugs.

However, bad habits like loving sweets or carbs can get in the way. Here are two stories from my clinic days. One patient, weighing over 350 pounds, didn't realize how big she had become until she saw her own shadow and mistook it for someone else's. This shock helped her decide to lose weight.

Another patient gained weight on purpose to avoid attention when she was younger. Now older, she wants to be healthy and find a relationship, so she's motivated to lose weight.

When you start trying to lose weight, remember that what you eat is more important than how much you exercise. If changing your diet seems too hard, try eating just one meal a day. It’s better than nothing and can help you start losing weight.

Think about what drives you to lose weight. Finding your reason could be the first step to getting healthier.

HEALTH

US Surgeon General Issues Warning On Alcohol Use and Cancer Risk

Dr. Vivek Murthy, the U.S. Surgeon General, warns that beer and wine should have cancer risk labels. He wants everyone to know that drinking even a little alcohol can increase the chance of getting several types of cancer.

The warning should tell people that alcohol is linked to seven kinds of cancer: breast, colon, liver, throat, mouth, esophagus, and voice box. This new advice is because many Americans don't know about these risks.

Research shows that even light drinking can raise cancer risks, especially in older adults. Regular drinking can also lead to liver disease, brain damage, and weight gain. Breast cancer is a significant risk for women, while liver and colorectal cancers are more common in men.

Dr. Murthy says alcohol is the third most preventable cause of cancer in the U.S. It causes cancer in 100,000 people each year, killing 20,000. This is more than the number of people who die in alcohol-related car accidents.

The American Cancer Society supports these new guidelines. However, Congress needs to agree before these warnings can be put on alcohol labels. If this happens, it might change how people think about drinking and help reduce the number of cancer cases caused by alcohol.

Why Just Two Hours of Exercise a Week Can Be Life-changing

If you're over 45, finding time for exercise might seem hard. But did you know that just two hours a week can greatly improve your heart health?

Exercise helps a lot—it lowers blood pressure, reduces cholesterol, and decreases the risk of heart attacks and strokes. But how much exercise do you really need? Even a little, like one to two hours each week, can make a big difference, especially if you haven't been active at all.

Starting with something simple like brisk walking or easy biking for an hour weekly could cut your risk of dying from heart disease by up to 20%. This is great news for those starting from zero. Although as you get fitter, the benefits grow less.

For those who want more than just basic health benefits and can do seven to nine hours of exercise a week, your heart can begin to look and perform like an athlete's. This won't lower heart disease risks much more but will improve your overall fitness and stamina.

If you're short on time, try high-intensity interval training (Hiit). This method involves short, intense activity bursts. It's a quick way to get big health benefits.

Even if you only exercise on weekends, you still get the same heart health benefits as spreading it out through the week. Remember, a little bit of exercise can make a big change in your health, and you might even enjoy it!

✢ 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.