01/24/24 - #51

Good morning. In today’s edition:

  • Third Major Study Finds That Multivitamin Supplements Improve Memory and Slow Cognitive Aging in Older Adults, Confirming Consistent and Statistically Significant Benefits of a Daily Multivitamin Versus Placebo for Both Memory and Global Cognition, According to the Authors

  • What is the Best Weight Loss Tip You Can Give/Received?

  • In a Recent Study, Researchers Have Found That Coherent Breathing, a Popular Relaxation Technique, Finds No Psychological Benefits Beyond Placebo Effect

  • Researchers found a distinct correlation between pupillary response and depression severity: the weaker the pupillary response is, the more depressive symptoms participants had

…and lots more. Have a great day!

FOOD & NUTRITION

Third Major Study Finds That Multivitamin Supplements Improve Memory and Slow Cognitive Aging in Older Adults, Confirming Consistent and Statistically Significant Benefits of a Daily Multivitamin Versus Placebo for Both Memory and Global Cognition, According to the Authors

Great news for people over 60! A new study shows that taking a vitamin every day can improve memory and slow down brain aging. This study is a big deal because it involved more than 21,000 adults in the United States.

In the study, some people took a vitamin pill every day. Others took a placebo, which is a pill that looks like a vitamin but doesn't have any vitamins in it. The researchers checked how well everyone's memory and brain worked at the beginning and then again two years later.

The results were very positive. The group that took the daily vitamin did better in memory tests and overall brain work compared to the group that didn't take vitamins. This is exciting because it means just taking a simple vitamin each day might help keep our brains sharp as we get older.

The people who ran the study think that daily vitamins could be a big help in keeping older adults' brains from getting weaker. This is important because more and more people in the U.S. are living to be older.

So, if you're over 60, taking a vitamin every day might be a good idea for your brain. It's an easy thing to do and could really help your memory and brain health.

WEIGHT LOSS

What is the Best Weight Loss Tip You Can Give/Received?

Are you looking to shed some pounds and keep them off? The key is a sustainable plan that fits your body and lifestyle. Here are eight great tips from nutrition experts to guide your weight loss journey.

1. Stick to Your Roots: Don't completely ditch the foods you grew up eating. If rice and wheat are staples for you, find a way to include them moderately.

2. Say No to Total Restriction: Completely banning your favorite snacks can lead to overeating later. It's okay to treat yourself sometimes!

3. Exercise Matters: What you eat is important, but so is staying active. Aim for 150 minutes of exercise each week.

4. Choose Whole Grains: Foods rich in fiber, like whole grains, keep you full longer. This means you're less likely to snack unnecessarily.

5. Portion Control: Remember this saying: "Breakfast like a king, lunch like a prince, and dinner like a pauper." It's about eating more when your body needs it and less when it doesn't.

6. Don't Skimp on Sleep: Poor sleep can lead to craving bigger meals. Make sure you're getting enough rest.

7. Healthy Cooking Methods: Opt for grilling, boiling, or steaming over frying. It's a simple change that makes a big difference.

8. Eat a Rainbow: Include a variety of foods in your diet – grains, proteins, veggies, fruits, and dairy. This ensures you get all the nutrients you need. The USDA's "My Plate" method is a great guide for portion sizes.

Remember, the best plan is the one you can stick with!

HEALTH

In a Recent Study, Researchers Have Found That Coherent Breathing, a Popular Relaxation Technique, Finds No Psychological Benefits Beyond Placebo Effect

Have you tried coherent breathing, where you control your breath in a special way? It's a popular method to relax and feel better. But a recent big study has some surprising news about it.

Researchers, led by Guy W. Fincham, looked into this breathing technique. They had 400 people try it out. Half of them did coherent breathing, and the other half did a different kind of breathing for a month. The idea was to see if there was a real change in their stress, mood, and sleep.

Guess what? Both groups felt better, but there wasn’t a big difference between the ones who did coherent breathing and the ones who didn't. This means that just believing in the method might make you feel good, not the method itself.

Fincham says this doesn't mean coherent breathing doesn't work at all. It could be that the study didn't use the best way to do it. Also, maybe just taking time to focus on breathing, any kind of breathing, is helpful.

The study was online, so it didn’t have personal coaching, which could make a difference. In the future, researchers want to explore more about how breathing can help our minds and bodies.

For now, it seems like taking a moment to breathe deeply and relax is a good idea, even if the type of breathing you choose might not matter as much as we thought.

Researchers found a distinct correlation between pupillary response and depression severity: the weaker the pupillary response is, the more depressive symptoms participants had

Scientists in Germany found something interesting about our eyes and depression. They noticed that the way our pupils react can tell us about how severe depression is. Normally, when we're excited or expecting something good, our pupils get bigger. But for people with depression, this doesn't happen as much.

The research team used a special camera to look at people's pupils while they were doing a task with a reward. People who weren't depressed had their pupils grow bigger, but this didn't happen as much in people with depression. This was especially true for those who felt really down and had no energy.

Why is this important? Well, when people are depressed, they often feel like they don't want to do anything. This discovery helps us understand why that happens. It's connected to a part of the brain called the locus coeruleus. This part is important for feeling excited and active.

What does this mean for treating depression? This new finding could help doctors figure out who has depression and what kind of medicine might help. For example, if someone's pupils don't change much, certain medicines might work better for them. This is good news because some people with depression don't get better with the usual treatments.

This discovery is a big deal because it gives us a new way to look at depression. It could lead to better help for people who are struggling with this illness.

✢ 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.