03/14/25 - #347

Good morning. In today’s edition:

  • Adopting a Plant-based Diet Could Provide Non-linear Protective Effects Against Chronic Diseases, With the Magnitude of This Protection Varying by Gender, Study Finds

  • Struggling With Losing Weight

  • Aging: 150 Minutes of Exercise May Help Reduce Death Risk by 31%

  • New Research Showed That People With Type 1 Diabetes Were Twice as Likely as the General Population to Attempt Suicide, Leading to Hospitalization or Death, and 1.8 Times as Likely as People With Cancer

…and lots more. Have a great day!

FOOD & NUTRITION

Adopting a Plant-based Diet Could Provide Non-linear Protective Effects Against Chronic Diseases, With the Magnitude of This Protection Varying by Gender, Study Finds

A new study finds that eating more plant-based foods, like vegetables, whole grains, and fruits, can reduce your risk of diseases. This includes heart disease and diabetes. However, the benefits might depend on whether you're a man or a woman.

The research used health data from thousands of people in China over many years. It found that lots of vegetables and whole grains, along with some fruits, mushrooms, and algae, can reduce the risk of these diseases. Men might benefit from eating some refined grains, like white bread or rice, while women could see better results by eating more nuts and seeds.

This study is special because it suggests the benefits of a plant-based diet aren't the same for everyone and don't just keep getting better as you eat more plants. The effects vary based on how much and what types of plant-based foods you eat.

For example, women get the most health protection from eating a moderate amount of fruits. Men don't gain extra health benefits from eating lots of nuts and seeds beyond a certain point.

In short, eating more veggies and grains is good for nearly everyone, but the best diet might need to be adjusted based on your gender. This approach could be crucial for using food to prevent health problems as we age.

WEIGHT LOSS

Struggling With Losing Weight

Are you finding it tough to lose weight? You’re not alone. Many adults over 45 face the same challenge, and the confusion often boils down to one misunderstood word: insulin.

You might know insulin is linked to diabetes and that it helps lower blood sugar. It’s also known for making fat cells larger by converting carbs into fat. However, there’s a crucial piece of the puzzle many miss—insulin stops fat from being burned.

Here’s a simple way to understand it: Insulin blocks an enzyme needed to burn fat. This enzyme, called hormone-sensitive lipase, is essential for fat loss, but insulin prevents it from working effectively.

So, what should you focus on if you want to shed pounds? It's not just about counting calories or working out harder. The key is to manage your insulin levels. Surprisingly, while doctors often check blood sugar levels, they rarely test fasting insulin levels, which can reveal why losing weight feels impossible.

Most overweight individuals have high insulin levels, which must be normalized to start losing weight effectively. If you're new to this concept, consider learning more about how to reduce and balance your insulin levels.

Losing weight isn’t just about eating less or working out more. It’s important to understand how your body works. Insulin plays a key role in how you store and burn fat. Once you get a handle on this, you’ll be better equipped to achieve your weight loss goals.

HEALTH

Aging: 150 Minutes of Exercise May Help Reduce Death Risk by 31%

Can setting aside 150 minutes a week for exercise help older adults live longer? Research says yes. Just over two hours of moderate activity each week can greatly improve your health and might even extend your life.

A report by the Canadian Medical Association shows that seniors who stay active gain many benefits. Regular exercise can cut the risk of dying from any cause by 31%. It also boosts independence and sharpens the mind and mood.

If you're not used to exercising, you don't have to start all at once. Older adults can slowly increase their exercise time with help from a doctor. This makes getting active less overwhelming and safer.

Exercise does more than help you live longer. It makes your muscles stronger, which can lower your chance of falling—a big worry for many older people. It also improves your overall quality of life and keeps your mind and mood strong.

The main point? Don’t let age or physical challenges stop you. It’s important to think about these things, but they shouldn’t keep you from moving. Being active has many health benefits. Adding 150 minutes of exercise to your week could make a big difference in your health as you grow older.

New Research Showed That People With Type 1 Diabetes Were Twice as Likely as the General Population to Attempt Suicide, Leading to Hospitalization or Death, and 1.8 Times as Likely as People With Cancer

A recent study shows that people with type 1 diabetes think about and attempt suicide more often than those with cancer or without diabetes. The research, led by Professors Kim Jae-hyeon and Kim Gyu-ri from Samsung Medical Center, looked at health data from 2006 to 2020.

The study followed 45,944 adults who have type 1 diabetes. These individuals were compared to the same number of cancer patients and a much larger group of people without these diseases. The results were worrying. People with type 1 diabetes had a suicide risk twice as high as those without diabetes and 1.8 times higher than cancer patients. Their suicide rate was 252.89 per 100,000 people each year.

Type 1 diabetes requires constant care, like taking insulin every day, which can be tough both physically and mentally. Since there is no cure for type 1 diabetes, it can make people feel hopeless.

Research shows that people with type 1 diabetes often face depression and substance abuse. These issues can make life even tougher.

Professor Kim Jae-hyeon emphasized that better support is key. This help can keep individuals hopeful and assist them in managing their health. This study highlights the tough challenges faced by people with type 1 diabetes. It shows they need more support and understanding from those around them.

✢ 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.