02/05/25 - #320

Good morning. In today’s edition:

• Research Shows That a Diet Low in Vegetables and Fruits and High in Red Meat, Fast Food, and Sugar-sweetened Soft Drinks Was Associated With Accelerated Biological Aging Even in Young Adulthood

• Officially Down 100 Pounds in a Year

• Microplastics May Block Blood Flow in the Brain

• As Little as Ten Minutes of Mindfulness Meditation Each Day Can Significantly Reduce Work Stress. After the Eight Week Digital Course, All Measures of Work Stress Including Burnout, Depression, and Anxiety Were Reduced. Improvements Were Also Seen in Work Engagement

…and lots more. Have a great day!

FOOD & NUTRITION

Research Shows That a Diet Low in Vegetables and Fruits and High in Red Meat, Fast Food, and Sugar-sweetened Soft Drinks Was Associated With Accelerated Biological Aging Even in Young Adulthood

A new study shows that young adults who eat few veggies and fruits, and a lot of red meat, fast food, and sugary drinks, might age faster than they should. This means they could start feeling older, even though they're still young.

Researchers at the University of Jyväskylä and the Gerontology Research Center in Finland studied twins between 20 and 25 years old. They looked at what these young people ate and used special tests called epigenetic clocks to check their biological age. These tests can tell how old your body really feels, based on your genes.

The results were clear: eating more junk food and less fresh produce was linked to aging faster. However, eating lots of fruits and veggies seemed to slow down aging.

Suvi Ravi, a researcher in the study, explained that, while things like exercise and not smoking affect aging, the food you eat plays a big part by itself. Even when considering other habits, a bad diet was still connected to aging faster.

The study used twins. It helped the scientists figure out that it's not just how you were raised. Your genes also affect how your diet impacts your aging. But Suvi Ravi emphasized that no matter your genes, eating healthier is good for everyone.

This study is part of a bigger project looking at how nutrition can prevent diseases, supported by the Juho Vainio Foundation. It shows that making better food choices could help keep you young.

Source: jyu.fi

WEIGHT LOSS

Officially Down 100 Pounds in a Year

Meet Elizabeth Banco, a dedicated mother of eight who, at nearly 40 years old, faced a lifelong battle with obesity. Tipping the scales at almost 300 pounds, Elizabeth felt stuck in an endless cycle of ineffective fad diets. But everything changed when two of her children invited her to join them in a half-marathon. Despite never having run a mile, she accepted, driven by the love for her kids.

That first race was tough; Elizabeth took over four hours to finish, but it sparked a deep passion for running. Realizing she needed to improve her speed, she sought professional help this year. Todd, an exercise physiologist, became her coach. His expert advice and personalized training plans were game-changers. Not only did Elizabeth start seeing real progress, but she also completed her first triathlon. Her determination didn’t stop there. Last month, she finished the New York City Marathon. She proudly celebrated a remarkable 115-pound weight loss in just one year.

Today, Elizabeth is not just lighter but also full of life, ready to set and achieve new goals. Her journey shows how strong perseverance can be. It also highlights the need for professional help when necessary. Elizabeth's story shows what can happen when you mix personal drive with the right help. Her remarkable transformation is an inspiration, showing that it's never too late to change your life and achieve your dreams.

Source: TODAY

HEALTH

Microplastics May Block Blood Flow in the Brain

Recent studies reveal that small plastic bits, known as microplastics, may harm our brains by blocking blood flow. These small bits come from larger plastic items that break down and are a big problem for the environment. They get into our bodies when we breathe, eat, or touch plastic items.

Microplastics can move to various parts of our body, even reaching the brain. Past research shows that tiny plastics can disrupt our hormones. They may also harm our DNA, raising cancer risk. The smallest of these plastics, known as nanoplastics, have been linked to brain problems and cancer.

In a new experiment, scientists injected microplastics into young mice to see what would happen. They used special glowing plastics to watch where the particles went in the mice's bodies, focusing on the brain's blood vessels.

They found that microplastics got stuck in the mice’s brain vessels, blocking blood flow. This happened just 30 minutes after the plastics were injected. The mice had poorer memory and moved more slowly due to the microplastics. However, they began to improve after four weeks.

These results are concerning. They suggest that microplastics might raise the risk of brain problems, such as strokes or memory loss, in people. More studies are needed to understand the long-term effects. This is especially true for people with heart problems. Scientists are urging for more research on this serious issue.

Source: newsweek.com

As Little as Ten Minutes of Mindfulness Meditation Each Day Can Significantly Reduce Work Stress. After the Eight Week Digital Course, All Measures of Work Stress Including Burnout, Depression, and Anxiety Were Reduced. Improvements Were Also Seen in Work Engagement

Feeling stressed at work? Try mindfulness meditation for just ten minutes a day. A study at a large academic medical center tested this with 1,458 employees. They used a digital app for mindfulness, practicing daily. After eight weeks, those who meditated felt much less stressed. They also felt happier and more involved at their jobs.

What’s mindfulness? It’s a type of meditation where you focus on being intensely aware of what you’re sensing and feeling in the moment, without interpretation or judgment. Practicing mindfulness involves breathing methods, guided imagery, and other practices to relax the body and mind and help reduce stress.

Why use an app? It’s handy. You can use it anytime you need, which makes it easy to fit into a busy day. The study found that people who kept up with their meditation every day saw the biggest drops in stress.

The good news didn’t stop after the study ended. Four months later, people were still feeling better. This shows that a few minutes of meditation can have long-lasting effects.

If work stress is getting you down, consider giving mindfulness meditation a try. It’s a simple, low-cost way to help manage stress and improve your mood at work. So, why not take ten minutes and see if it makes a difference for you?

Source: jamanetwork.com

✢ 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.