04/22/25 - #374

Good morning. In today’s edition:

  • Healthy Eating in Midlife Linked to Overall Healthy Aging

  • BMI is Not a Good Guide to Obesity in Male Athletes. BMI Doesn’t Distinguish Between Body Fat and Lean Mass, Which Includes Muscle. More Than 25% of Male Athletes Were Classified as Overweight or Obese Based on BMI but Less Than 4% of Them Were Found to Be Overweight or Obese Based on Body Fat

  • New Explanation for Muscle Memory Found in Muscle Proteins. A Study Showed for the First Time That Muscles “Remember” Training at the Protein Level. The Memory Trace of Previous Resistance Training Persists in Muscle Proteins for Over Two Months

  • When Researcher's Evaluated the Relationships Between Disability, Insomnia, and Sleep Medication Use, They Found That as Older People Used More Sleep Medication or Experienced More Insomnia Symptoms, They Moved More Rapidly Towards Greater Disability

…and lots more. Have a great day!

FOOD & NUTRITION

Healthy Eating in Midlife Linked to Overall Healthy Aging

A new study shows that eating healthy in your 40s and 50s may help you stay healthy as you get older. Researchers found that people who followed healthy diets in midlife were more likely to reach age 70 without major diseases. They also had better memory, strength, and mood.

The study looked at over 105,000 adults between ages 39 and 69. They followed the participants for 30 years. The best results came from diets high in fruits, vegetables, whole grains, nuts, and healthy fats. Some also included fish and low-fat dairy. These diets avoided red and processed meats, sugary drinks, and salty snacks.

One top diet was the Alternative Healthy Eating Index (AHEI). People who followed it closely had an 86% better chance of staying healthy at age 70. At 75, their odds of healthy aging more than doubled compared to those who followed it the least. Another strong diet was the Planetary Health Diet, which focuses on plant-based foods and is also better for the planet.

The worst results were linked to eating lots of ultra-processed foods like packaged snacks, processed meats, and sweetened drinks.

Experts say there’s no one perfect diet, but many healthy options. What matters most is eating mostly plant-based foods and limiting processed ones. These changes can help you stay strong, think clearly, and feel good as you age.

This study offers hope—and a clear message: It’s never too early to start eating well for a longer, healthier life.

WEIGHT LOSS

BMI is Not a Good Guide to Obesity in Male Athletes. BMI Doesn’t Distinguish Between Body Fat and Lean Mass, Which Includes Muscle. More Than 25% of Male Athletes Were Classified as Overweight or Obese Based on BMI but Less Than 4% of Them Were Found to Be Overweight or Obese Based on Body Fat

A new study finds that Body Mass Index (BMI) is not a good way to measure obesity in male athletes. Researchers from Italy and Lebanon say BMI does not tell the difference between body fat and lean mass, such as muscle. This means many strong, muscular athletes are wrongly labeled as overweight or obese.

The study looked at 622 male athletes who played sports like soccer, rugby, basketball, and karate. Using the traditional BMI method, over 25% were marked as overweight or obese. But when researchers measured body fat more accurately using a scan, less than 4% actually had too much fat.

BMI is a simple number based on height and weight. A BMI of 25 or more is called overweight. A BMI of 30 or more is considered obese. But athletes often have more muscle, which weighs more than fat. That can make their BMI look high even if they’re very healthy.

To fix this, the researchers created new BMI guidelines just for male athletes. Their findings suggest the overweight line should start at 28.2, not 25. The obesity cut-off should be 33.7, not 30.

Experts say this change could help sports teams and health professionals better understand athlete health. More studies are planned, especially to find better BMI ranges for female athletes and different sports.

This research was presented at the 2025 European Congress on Obesity in Spain.

HEALTH

New Explanation for Muscle Memory Found in Muscle Proteins. A Study Showed for the First Time That Muscles “Remember” Training at the Protein Level. The Memory Trace of Previous Resistance Training Persists in Muscle Proteins for Over Two Months

A new study from Finland has found that our muscles can "remember" past workouts—even after taking a long break. Researchers discovered that muscle proteins hold on to changes from resistance training for over two months.

This study, done by the University of Jyväskylä, followed people who trained with weights for 10 weeks, took a 10-week break, and then trained again. Using a method called proteomics, researchers studied more than 3,000 muscle proteins.

They found two types of protein changes. One group of proteins went back to normal during the break but changed again during retraining—just like the first time. These proteins helped with energy use in the muscle. The second group of proteins stayed changed even during the break. Some of these proteins are linked to calcium control in the muscles, which is important for strength.

The lead scientist, Professor Juha Hulmi, said this proves that muscle memory is not just about muscle size or genes. Proteins themselves help muscles "remember" past workouts.

This is good news for anyone who takes time off from the gym. Even if your muscles look smaller, the body still remembers the training. That means it can be easier to get back in shape when you start again.

So don’t worry if you take a break. Your muscles haven’t forgotten what they learned.

This study was published in the Journal of Physiology and included healthy adults who were new to resistance training.

When Researcher's Evaluated the Relationships Between Disability, Insomnia, and Sleep Medication Use, They Found That as Older People Used More Sleep Medication or Experienced More Insomnia Symptoms, They Moved More Rapidly Towards Greater Disability

New research shows that both poor sleep and frequent use of sleep medications may increase the risk of disability in adults over 65.

A team from Penn State and Taipei Medical University studied over 6,700 older adults for five years. They found that more insomnia or frequent use of sleep medications raised the chances of becoming disabled. Each step up in sleep problems or medication use raised the risk of having trouble with daily tasks—such as bathing, dressing, or moving around.

In fact, for each level of increased sleep medication use, a person’s disability score rose the next year. Those with both sleep issues and regular medication use had the highest risk.

The study suggests that poor sleep and sleep aids could lead to falls or other health issues. These in turn may lead to long-term disability.

Experts say that insomnia is common in older adults, but it should not be ignored. Sleep problems can harm both physical and mental health. Doctors suggest safe treatments like cognitive behavioral therapy (CBT) instead of just pills. CBT helps people improve their sleep habits without any side effects.

If you or a loved one has trouble sleeping or uses sleep medication often, talk to a doctor. Sleep problems are not just part of getting older—they can and should be treated safely.

Sleep well, live well. Your future independence may depend on it.

✢ 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.