02/04/25 - #319

Author

Health Horizon. Herald Staff
February 04, 2025

Good morning. In today’s edition:

  • Replacing Meat With Plant-based Alternatives Reduces Total Cholesterol, LDL Cholesterol and Weight, Study Finds

  • I Lost 30 Pounds

  • 30 Minutes of Aerobic Exercise Enhances Cognition in Individuals With ADHD, Study Finds | These Exercises Enhanced Short Intracortical Inhibition in Individuals With ADHD While Reducing It in Healthy Participants

  • Accurate New Blood Test for Colon Cancer

…and lots more. Have a great day!

FOOD & NUTRITION

Replacing Meat With Plant-based Alternatives Reduces Total Cholesterol, LDL Cholesterol and Weight, Study Finds

Recent research shows that plant-based meat can lower cholesterol and aid weight loss. It is better than regular meat. The study examined data from seven clinical trials involving 369 adults, and the results were quite promising.

People who switched to plant-based options for up to eight weeks saw a decrease in their bad cholesterol (LDL) by 12% and their total cholesterol by 6%. They also lost about 1% of their body weight. However, there were no major changes in good cholesterol (HDL), blood pressure, or blood sugar levels.

Plant-based meats aim to mimic real meat in taste, smell, and texture. They offer a satisfying choice without the health risks of eating too much meat. These products usually come from soy, peas, and other legumes. They have less saturated fat and more fiber.

But it’s important to be careful—some plant-based meats might have a lot of added sugars, salt, and unhealthy fats because of how they're made. Always check the nutrition facts to make sure you're picking the healthiest options.

As more people try these alternatives, it could change our diets. This is especially true for those over 45, who want to eat healthier to avoid chronic diseases. The study shows short-term benefits. But, more research is needed to see the long-term effects of replacing meat with plant-based options.

WEIGHT LOSS

I Lost 30 Pounds

One day, a co-worker asked me, "What happened to the rest of you?" I told them, "I changed how I eat and lost 30 pounds. Here's my story."

It all began with an embarrassing moment at the Oscars when my dress zipper broke. But the real wake-up call came from a doctor's visit. My family has a history of heart problems, and my blood pressure was getting high. The doctor said I needed to cut out sugar.

At first, cutting sugar seemed easy until I started checking food labels. Sugar was in almost everything, hidden as fructose, sucrose, or glucose. I learned to avoid anything that ends in "-ose."

I changed my diet completely. I stopped eating burgers and started making big salads with roasted veggies. I’d add shredded zucchini, squash, carrots, and cabbage. I tossed them with olive oil, garlic, and a bit of pepper, then roasted them until they were tasty.

The best part? My family’s reaction. My daughter said she was proud of me, and my husband was amazed. This summer, I even wore a dress from 1987 and it fit perfectly.

If you're struggling with weight, remember to take things one day at a time. Find what makes you unhappy and face it. Be patient with yourself and stay committed to your goals. You can do it, just like I did.

HEALTH

30 Minutes of Aerobic Exercise Enhances Cognition in Individuals With ADHD, Study Finds | These Exercises Enhanced Short Intracortical Inhibition in Individuals With ADHD While Reducing It in Healthy Participants

Recent research shows a simple way to help adults with ADHD think better. Just 30 minutes of aerobic exercise, like running or biking, can make a big difference. While these exercises help people with ADHD, they have a different effect on people without it.

The study looked at something called "short intracortical inhibition." This is about how the brain controls certain signals. In people with ADHD, these signals work differently and can affect how they focus and act. Exercise seems to improve this control, leading to better focus and thinking skills.

Adults with and without ADHD were part of the study. They all did 30 minutes of aerobic exercises. After exercising, their brain functions were tested. The results were positive for those with ADHD but not as much for those without the disorder.

This information is important because it offers a simple, non-medical way to manage ADHD symptoms. Making exercise a regular part of life could help adults with ADHD improve their thinking skills and mental health.

Understanding how exercise affects the brain can help us see the benefits of being active. Regular exercise is especially helpful for those with ADHD. It supports their brain health. This study urges everyone, especially those with ADHD, to exercise daily to boost brain function.

Accurate New Blood Test for Colon Cancer

A new blood test that can find colon cancer has been developed, and it's mainly for adults over 45 years old. This test is exciting because it might help more people get checked for colon cancer in the U.S.

A test, published in the Journal of Clinical Oncology, can identify colon cancer 81% of the time in those who have it. It can confirm it's not there 90% of the time in healthy people. This is important because colon cancer is the fourth-leading cause of cancer deaths in the U.S., with over 50,000 people dying from it in 2022.

Right now, the main way to check for colon cancer is through a procedure called a colonoscopy. This involves a lot of preparation and anesthesia, which many people don't like. Dr. Aasma Shaukat from the New York University Grossman School of Medicine says we need easier ways to get checked. "A blood test could help more people decide to get screened," she mentions.

This test was tried on over 40,000 people between 45 and 85 years old at 200 places in the U.S. They all had the blood test and a colonoscopy. Dr. Pamela Kunz from the Yale School of Medicine thinks this blood test could be a good option for regular checks.

Researchers will keep studying this test to see how it does over time. It looks promising as a new way to fight colon cancer.

✢ 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.