03/07/25 - #342

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Good morning. In today’s edition:

  • The Sad Diet: Ultra-processed Foods and Their Impact on Depression

  • How I Lost a 100 Pounds

  • Patients With Mental Health Conditions Would Favour Non-invasive Interventions Over Medication, Finds a New Survey

  • Plant-based Diets Considerably Enhance Glycemic Management, Cardiovascular Health Indicators, Inflammatory Markers, and Quality of Life for Those With Type 2 Diabetes, Randomized Controlled Trial Finds

…and lots more. Have a great day!

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FOOD & NUTRITION

The Sad Diet: Ultra-processed Foods and Their Impact on Depression

Depression is becoming more common, and while many things cause it, your diet is a big player. It turns out that what we eat—especially ultra-processed foods—might be making us feel sadder.

From 1990 to 2017, depression rates soared by 50%. Nowadays, nearly 30% of Americans say they've been diagnosed with depression at some point. But what's behind this increase?

Research shows a strong link between our gut health and our mood. The food you eat can feed good or bad bacteria in your gut, affecting how you feel. Ultra-processed foods, which are high in sugars, unhealthy fats, and additives, can upset this balance. These foods include things like snacks, soft drinks, frozen meals, and more. Surprisingly, they make up about 60% of calories in the average American diet.

When these unhealthy foods disrupt our gut bacteria, it can lead to changes in our brain and mood. Studies have found that people who eat a lot of ultra-processed foods are more likely to feel depressed. Over time, these foods can even change parts of the brain linked to emotion.

So, what can we do? Start by choosing more whole, plant-based foods and cutting back on processed ones. When shopping, avoid foods with a long list of ingredients you can't pronounce. Preparing meals in advance can also help you avoid bad choices on tough days.

Overall, aiming for a diet rich in fiber, antioxidants, and healthy fats can support your gut health and lift your mood, reducing the risk of depression linked to what you eat.

WEIGHT LOSS

How I Lost a 100 Pounds

Jamie Wooldridge, a dad from South Lake, Texas, realized he needed to lose weight after seeing an unflattering photo of himself. He was 285 pounds and had health problems like high blood pressure. Without using any medications, Jamie decided to take charge of his health.

In six months, Jamie lost 100 pounds by counting calories and making healthier food choices. He found out he was eating around 4,000 to 5,000 calories a day—way more than the 2,200 he needed to lose weight. Jamie started using a calorie-counting app and kept enjoying his favorite foods like pizza, just less often and planned ahead.

Jamie also upped his exercise. He began running and shared his journey on social media, motivating others. Although his quick weight loss is not common, doctors say it's important to talk to a professional before making big diet changes.

To eat healthier, Jamie cut back on sugar and used less fatty products like low-fat mayo. He also cooked at home more, using an air fryer to make lower-fat French fries.

Jamie’s top tip? Turn your goals into everyday habits and prepare for special occasions when you might eat more. He believes with the right tools and determination, anyone can improve their health. "If I can do it, you can do it," he says, showing that with commitment and smart choices, reaching health goals is possible.

HEALTH

Patients With Mental Health Conditions Would Favour Non-invasive Interventions Over Medication, Finds a New Survey

A new study from the University of Nottingham found that people with mental health issues prefer non-invasive treatments. These include therapies that change brain activity without surgery, rather than traditional medications. This method is neuromodulation. It uses gentle electrical stimulation or safe chemicals to assist the brain.

Nearly 800 people took part in this study, which was shared in the journal Scientific Reports. They studied how people see neuromodulation versus other treatments. This covers problems like depression and anxiety, along with brain diseases. These include Parkinson’s and Alzheimer’s. The results showed that many prefer these new methods more than usual drugs.

Dr. Marcus Kaiser led the study. He said that teaching patients about new treatments helps them see them in a better light. This approach also encourages patients to stick with their treatment plans. Depression and anxiety are rising worldwide. This impacts millions of people.

The survey asked people to rate various brain therapies. These included non-invasive ultrasound, magnetic stimulation, and electrical stimulation. Ultrasound was the top choice because it's seen as safe and effective. Traditional medications often fall short. People worry about their safety and side effects.

This trend towards gentle, drug-free treatments is growing. Dr. Kaiser urges governments and companies to back the creation of these safe treatments. The study shows that people prefer non-invasive options. This could change how we treat mental health in the future.

Plant-based Diets Considerably Enhance Glycemic Management, Cardiovascular Health Indicators, Inflammatory Markers, and Quality of Life for Those With Type 2 Diabetes, Randomized Controlled Trial Finds

Exciting research from Khyber Medical College in Pakistan reveals that eating a plant-based diet can greatly improve health in people with type 2 diabetes. This diet helps control blood sugar and boosts heart health.

In a year-long study, 156 people with diabetes were split into two groups. One group ate their usual food, while the other tried a plant-based diet. The results were impressive.

People eating plant-based foods saw big health improvements. Their 'bad' cholesterol, or LDL, dropped much more than in those who didn't change their diet. Their fasting blood sugar levels went down significantly, too, showing better sugar control.

Not only that, but their blood pressure also lowered, which is great for heart health. They had less inflammation in their bodies, which we know because a special test for inflammation called C-reactive protein went down a lot.

People on the plant-based diet also felt better overall. They had more energy, felt healthier, and could do physical activities better than before.

This study shows that for people with type 2 diabetes, eating more plant-based foods can really help manage diabetes and heart health. It’s a powerful way to improve your well-being and keep your body healthy. This is good news for anyone looking to take control of their health with their diet.

✢ 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.