01/31/24 - #56

Good morning. In today’s edition:

  • Highest Protein Food?

  • What is Your Biggest Weight Loss Motivation?

  • Even Nicotine-free Vapes Can Harm the Lung: When an in Vitro Model of the Human Lung Was Exposed to a Common Brand of Nicotine-free E-cig It Caused Oxidative Stress in the Lung, Increased Inflammation and the Breakdown of Blood Vessels

  • A New Study Found That Stress, Through Its Propensity to Drive Up Inflammation in the Body, is Linked to Metabolic Syndrome, Leading Researchers to Suggest Cheap and Relatively Easy Stress-management Techniques May Be One Way to Help Improve Biological Health Outcomes

…and lots more. Have a great day!

FOOD & NUTRITION

Highest Protein Food?

When it comes to food, everyone seems to agree on one thing: protein is key. It helps build muscle, lose weight, and keeps you strong. Let's look at six great foods that are full of protein and good for you.

  1. Oats: Here's a surprise! Oats are not just for breakfast; they're packed with protein. Half a cup has 13 grams of protein. They are also great for those who don't eat gluten, but make sure to get the gluten-free kind to avoid any mix-ups.

  2. Tuna: This fish is mostly protein, especially the kind canned in water. One cup has a huge 39 grams of protein and only a few calories. Other fish like salmon are also great for protein.

  3. Eggs: Eggs are really good for you. They have about 6 grams of protein each and are full of vitamins and minerals.

  4. Lentils: For those who don't eat meat, lentils are a great choice. They have 18 grams of protein per cup and are also full of fiber and other important nutrients.

  5. Lean Beef: Beef is not just tasty; it's full of protein. A small 3-ounce piece has 22 grams of protein. It also has iron and vitamin B-12.

  6. Broccoli: This green veggie is also good for protein. One cup has about 3 grams. There's a myth that broccoli has more protein than meat, but that's not quite right. Both are good, but in different ways.

Remember, eating protein is about balance and variety. Keep these foods in mind for a healthy, strong body.

WEIGHT LOSS

What is Your Biggest Weight Loss Motivation?

Wondering why many adults choose to lose weight? A survey of 2,000 people reveals the most common reasons.

First, lots of people want to look better in their outfits. It's nice to feel good in what we wear. Second, many want to live longer to spend time with their grandkids. Third, feeling healthier is a big reason too.

Another motivation is to avoid health problems like diabetes or heart issues. Some want to move around more easily, especially if they have knee pain from being overweight. Lastly, a common goal is to take fewer medicines.

What stops people from starting? Old habits are hard to break, like loving snacks or sweets.

I'll share two stories from my experience. One lady only started her weight loss when she saw her own big shadow and realized it was hers. Another woman gained weight on purpose to avoid attention but later wanted to lose it for her health and to find a partner.

A helpful tip: put a full-length mirror in your bathroom. Looking at yourself every day can really motivate you to start losing weight.

Remember, changing what you eat is more important than just exercising. Start with your diet, then add exercise. If changing your diet is hard, try eating just one meal a day at first. It's a good step to begin with.

So, think about it: what's your reason for wanting to lose weight? Let that reason help you start your journey to a healthier life.

HEALTH

Even Nicotine-free Vapes Can Harm the Lung: When an in Vitro Model of the Human Lung Was Exposed to a Common Brand of Nicotine-free E-cig It Caused Oxidative Stress in the Lung, Increased Inflammation and the Breakdown of Blood Vessels

Researchers found that vaping without nicotine can damage your lungs. It causes oxidative stress (a kind of imbalance in your body), inflammation, and harm to blood vessels.

E-cigarettes are more common now. In the UK, the number of people using them jumped from about 700,000 in 2012 to nearly 5 million. Many thought they were a safer choice than regular cigarettes. This study suggests that's not completely true.

The study, by Anglia Ruskin University, looked at three watermelon-flavored vapes. They had different nicotine levels: none, a little, and more. Surprisingly, even the vape without nicotine caused lung problems. This included oxidative stress, more inflammation, and blood vessel damage, similar to lung injuries.

A protein named ARF6, important for blood vessels, plays a big part in vape-related damage. This is a new discovery, as this protein wasn't previously linked to smoking or lung issues.

Dr. Havovi Chichger, who led the study, points out the importance of understanding vaping's health effects. This is crucial as more young people start vaping. The study shows that even nicotine-free vapes can be harmful. We need more research to fully grasp how vaping affects our lungs.

In short, even if you're using nicotine-free vapes, be aware of potential risks. Knowing more helps us stay healthier.

A New Study Found That Stress, Through Its Propensity to Drive Up Inflammation in the Body, is Linked to Metabolic Syndrome, Leading Researchers to Suggest Cheap and Relatively Easy Stress-management Techniques May Be One Way to Help Improve Biological Health Outcomes

Did you know that handling stress better might help you stay healthier? A study by Ohio State University found that stress is connected to something called metabolic syndrome. This syndrome isn't just one sickness; it's a group of conditions. These conditions include having too much belly fat, high blood pressure, and unhealthy blood sugar levels. These can lead to heart problems and diabetes.

The team, led by Jasmeet Hayes, learned that stress can cause inflammation in our bodies. This inflammation is linked to metabolic syndrome. The great news is, managing stress could help reduce the risk of getting this syndrome.

The researchers studied 648 people around 52 years old. They found out that more than half of the risk for metabolic syndrome because of stress comes from inflammation. This means if we handle stress better, we might lower the risk of getting these health problems.

Stress doesn't just affect how we feel inside our heads; it has real effects on our bodies. The study shows that taking care of our stress isn't just good for our mental health; it's important for our physical health too.

By finding ways to relax and manage stress, we're not just making ourselves feel better. We're also taking a big step to keep our bodies healthy. Remember, handling stress well is a simple, powerful way to fight health risks. This study adds to what we know about stress and health, showing us how important it is to stay calm and relaxed for our overall well-being.

✢ 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.