01/29/25 - #315

Good morning. In today’s edition:

  • How Eating More Fiber May Help Protect Against Dangerous Bacteria Like E. coli

  • Food Tips That Have Helped Me!

  • FDA Moves to Cut Nicotine From Cigarettes, in Plan First Floated Under Trump

  • Sleep Regularity is a Stronger Predictor of Mortality Risk Than Sleep Duration: a Prospective Cohort Study

…and lots more. Have a great day!

FOOD & NUTRITION

How Eating More Fiber May Help Protect Against Dangerous Bacteria Like E. coli

Want to boost your health? A new study shows that eating more fiber could help protect you from harmful bacteria such as E. coli.

Researchers looked at gut samples from over 12,000 people from 45 different countries. They found that people with lots of a good bacteria called Faecalibacterium in their gut often had fewer dangerous bacteria. This good bacteria seems to grow well when you eat lots of fiber from things like whole grains, vegetables, and fruits.

When you eat fiber, it breaks down in your gut and creates something called short-chain fatty acids. These acids help the good bacteria grow and might stop the bad bacteria from making you sick.

The study’s lead researcher, Alexandre Almeida, said that while the study shows a connection between fiber and fewer harmful bacteria, it doesn’t prove that fiber is the reason. He thinks more research is needed to be sure.

Eating fiber is already known to help with other health issues like diabetes, weight control, and heart disease. Adults should try to eat about 30 grams of fiber each day. You don’t have to count every gram—just make sure to choose whole grains and eat different fruits and vegetables. This way, you’ll likely get enough fiber and help protect your body from bad bacteria.

Even though more studies are needed, adding more fiber to your diet is a good idea for staying healthy.

WEIGHT LOSS

Food Tips That Have Helped Me!

Many people ask which foods are best for losing weight. Instead of getting into complex diets, let's focus on foods that barely affect insulin. Insulin is a hormone that can stop weight loss by turning the carbs you eat into fat.

Here's a quick guide: eat more proteins that have very few carbs. This includes eggs, beef, chicken, and fish like salmon. But watch out for processed meats like hot dogs or deli meats because they often have added sugars.

It's also important to watch how much protein you eat. Too much can raise insulin, so try to have about 7-8 grams per meal. Eating fewer meals—maybe just two or even one a day—can also help.

Now, about fats. Healthy fats like butter, olive oil, and coconut oil don’t raise insulin and can turn into energy, especially if you’re eating fewer carbs. This can help your body burn fat instead of carbs.

Don’t forget about veggies that are low in carbs! Load up on greens like spinach, kale, and broccoli. They're low in carbs and high in fiber, which helps with weight management.

Lastly, watch out for hidden carbs. Even safe-seeming foods can have sugars and starches. Always check the labels!

Simple changes in what you eat can lead to big health benefits. Keep your food choices smart and simple, and you’ll see results!

HEALTH

FDA Moves to Cut Nicotine From Cigarettes, in Plan First Floated Under Trump

The U.S. Food and Drug Administration (FDA) plans to reduce nicotine in cigarettes. This action aims to make cigarettes less addictive. It seeks to encourage people to quit smoking or switch to safer options, like e-cigarettes or nicotine lozenges.

Right now, about 12% of Americans smoke. The FDA wants to reduce the addictive nicotine in cigarettes. This could help prevent young people from starting to smoke.

Nicotine is the part of cigarettes that makes them addictive, but it's not the main harmful ingredient. The new rule would reduce the amount of nicotine in cigarettes.

This idea was first mentioned during Donald Trump’s presidency and is being considered again. The plan is not to ban cigarettes but to make them less addictive. The FDA thinks that the benefits of fewer people smoking will be greater than any problems from people importing stronger cigarettes illegally.

Cigarette companies will have to change their products to have much less nicotine. They have two years to do this once the rule is official.

The concept of low-nicotine cigarettes isn't new. In the 1990s, Philip Morris tried selling them. Recent studies have shown that lowering nicotine can make smoking less addictive.

This step by the FDA could greatly improve public health if it leads to fewer smokers. However, it might face strong opposition from tobacco companies. If successful, it could change the fight against smoking-related health issues.

Sleep Regularity is a Stronger Predictor of Mortality Risk Than Sleep Duration: a Prospective Cohort Study

A new study has found something interesting about sleep. It's not just about how long you sleep, but also how regular your sleep times are. Researchers looked at over 60,000 people and found that those who go to bed and wake up at the same time every day are less likely to die early than those who don't.

Here’s what they learned: People with a regular sleep schedule were 20% to 48% less likely to die from any cause compared to those with no set routine. This was true even when they considered other things like what the people ate, how much they exercised, and if they had any health problems.

Why is this important? Most of us think about how many hours we need to sleep. But this study shows that having a consistent bedtime and wake-up time might be just as important, if not more. Keeping a steady sleep schedule helps our body's internal clock. This clock helps manage everything from our energy levels to how we feel.

So, what can you do? Try to sleep and wake up at the same time every day, even on weekends. This might not only make you feel better every day but could also help you live longer.

This new finding suggests that when you sleep could be just as important as how long you sleep. It's a simple change that might have a big impact on your 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.