03/20/25 - #351

Good morning. In today’s edition:

  • Eating a Lot of Ultra-processed Foods Linked to Poor Health and Death

  • What's Hard About Losing Weight: Progress Isn't Usually Shown Day-to-day

  • West Texas Measles Outbreak Spreads Into Oklahoma

  • Poor Quality or Lack of Sleep, as Well as Sleep Disorders, Were Linked to Lower Brain Volume. The Evidence From a Review of Over 100 Studies Suggests That Inadequate Sleep Could Contribute to Neurodegeneration

…and lots more. Have a great day!

FOOD & NUTRITION

Eating a Lot of Ultra-processed Foods Linked to Poor Health and Death

Ultra-processed foods are common in many diets, especially in Europe. They aren't good for our health. A recent study shows that these foods can lead to serious health problems and even increase the chance of dying from certain diseases.

These foods include items like sausages, instant noodles, and frozen meals, which are high in sugar, fats, and salt. The study notes that in some countries, like the UK and Sweden, almost half of what people eat is ultra-processed.

Researchers from the World Health Organization found that eating many of these foods can lead to death. Heart problems, blood pressure issues, and Parkinson’s disease are key concerns. They didn't find a link between these foods and a higher risk of dying from cancer. This is different from what earlier studies suggested.

The study involved nearly 429,000 people from nine European countries and followed their health for about 16 years. The findings show that cutting back on ultra-processed foods can boost your health. Eating more natural foods, like fruits and vegetables, is a great way to do this.

The researchers also found that just replacing 10% of processed food in your diet with healthier options can significantly lower your risk of death. So, choosing fresh, whole foods over processed ones is a smart move for a healthier life.

This study gives a clear message: rethink your food choices and go for healthier, less processed options.

WEIGHT LOSS

What's Hard About Losing Weight: Progress Isn't Usually Shown Day-to-day

Meet Amanda. When people see her, they often think she eats too much and doesn’t exercise enough because she's obese. But there’s more to her story, and many others like her. We need to see obesity differently.

It seems easy: if you eat more calories than you burn, you gain weight; if you burn more than you eat, you lose weight. This makes people think obesity is about choices—just eat less and move more. But it's not that simple.

Think about the set point theory. It’s not about sports; it's the idea that your brain has a set weight it tries to keep, no matter what you do. Your brain controls how many calories you use and need without you knowing, influenced by hormones like leptin. Leptin is like a fuel gauge, telling your brain how much energy you have.

When Amanda diets to lose weight, her brain tries hard to keep her at her old weight. It makes her hungrier and slows down how fast she burns calories. This is because her brain wants to stay at a certain weight.

Why doesn’t this system stop weight gain? Modern life—like eating processed foods, not moving much, stress, poor sleep, and some medicines—can make the brain think it needs to store more fat.

Obesity is a body response to these modern challenges. It’s a disease, not a choice. People with obesity need understanding and proper treatment, not judgment. It's time to share this knowledge and act on obesity.

HEALTH

West Texas Measles Outbreak Spreads Into Oklahoma

A measles outbreak, initially confined to West Texas, has now reached Oklahoma, signaling a spread into a third state. The Oklahoma State Department of Health recently reported two new measles cases. These individuals likely contracted the virus linked to outbreaks in Texas and New Mexico.

Both people quickly isolated themselves after finding out they were exposed to the virus. This helped stop the virus from spreading more while they were contagious. This outbreak continues to grow, with Texas confirming 223 cases, an increase from the previous week's 198. Nearby, New Mexico reports 33 cases, up from 30.

Most affected by this outbreak are unvaccinated children. "One of my concerns has been around travel,” said Katherine Wells, director of public health in Lubbock, Texas. “Communicable diseases do not know borders."

Lubbock has become a focal point, treating numerous children affected by this outbreak. Measles is highly contagious, particularly threatening to those unvaccinated. It can lead to severe health issues, and even death.

Thankfully, measles is preventable through vaccination. The CDC recommends two doses of the MMR vaccine. It's about 97% effective at preventing the disease.

Health officials say to stay informed as the situation changes. Make sure your vaccinations are current, especially if you plan to travel.

Poor Quality or Lack of Sleep, as Well as Sleep Disorders, Were Linked to Lower Brain Volume. The Evidence From a Review of Over 100 Studies Suggests That Inadequate Sleep Could Contribute to Neurodegeneration

Not getting enough good sleep might actually make your brain smaller. Researchers from The Australian National University, University of Canberra, and The University of Sydney looked at over 100 studies. They found that poor sleep or sleep issues can reduce brain volume. This shrinking could be an early sign of serious brain diseases like dementia and Alzheimer's.

Dr. Tergel Namsrai led this research. He explained that we don't fully understand how sleep relates to brain health. However, it’s clear that sleep is very important. The study showed that people with sleep disorders, like trouble sleeping through the night or waking up often, had less grey matter in their brain's right frontal gyrus. This area is important for decision-making and memory, and it's one of the first places affected by dementia.

These findings stress why it's crucial to talk about your sleep during regular doctor visits. Identifying sleep issues early can help avoid bigger health problems later on.

The research team suggests including people of various ages, jobs, and backgrounds in future studies. This will help scientists learn how sleep impacts people in different ways. They can then find better ways to enhance sleep health.

Their work, published in Sleep Medicine, shows how important good sleep is for brain health. It's a reminder that getting enough restful sleep is a key part of taking care of our overall health.

✢ 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.