04/01/24 - #98

Good morning. In today’s edition:

  • How to Get in More Fiber?

  • I Know Not Everyone Has the Time or Ability, but 10,000 Steps a Day is a Game-changer for Me

  • Study of US Fatal and Nonfatal Shootings by Police Reveals Racial Disparities. Calls to Police to Check on the Well-being of Individuals Were 74 Percent More Likely to Be Associated With Fatal Injury Than Police Responses to an Incident Where Shots Had Already Been Fired

  • Eating Small Amounts of Licorice, in Keeping With the WHO’s Suggested Daily Intake, May Still Cause High Blood Pressure in Otherwise Healthy Young People, a New Study Has Found | the Findings Highlight the Need for Caution When Consuming the Sweet Black Treat

…and lots more. Have a great day!

FOOD & NUTRITION

How to Get in More Fiber?

Today we're diving into the world of fiber—something we all need more of, but often miss out on the best sources. While it's common to turn to grains for that fiber fix, there's a healthier, more gut-friendly way to do it: vegetables.

So, why is fiber so important? It's the main food source for the micro-bacteria in our gut. These tiny organisms help digest our food, keep our gut healthy, and even support our immune system. But not all fiber sources are created equal.

Grains, for instance, might seem like a good option, but they come with their own set of problems. They contain gluten, which can be tough on our digestive system, potentially leading to inflammation and other uncomfortable conditions. Grains also mess with blood sugar levels and contain substances that can block the absorption of vital vitamins and minerals.

Vegetables, on the other hand, are fiber powerhouses without the drawbacks. They're low on the glycemic index, which means they don't spike your blood sugar. Plus, they're packed with nutrients that support overall health.

Despite recommendations from big organizations to include grains in every meal—likely influenced by their sponsors—it's clear that veggies are the way to go for getting your fiber.

Let's start a conversation about this. Have you switched your fiber source to vegetables, or are you considering it? Let's learn from each other on how to live healthier, more vibrant lives!

WEIGHT LOSS

I Know Not Everyone Has the Time or Ability, but 10,000 Steps a Day is a Game-changer for Me

Ever heard about walking 10,000 steps a day? It sounds like a lot, but there's a good reason for it. Scientists say people who walk more are healthier, live longer, and even lose weight easier. But don't worry if 10,000 steps sound like too much. Walking any amount is better than sitting all day!

Walking isn't just about counting steps. It's good for your brain, helps your blood move better, and even makes your hormones happier. This means you can think clearer, feel more energetic, and help your body use sugar better, which is great for losing weight.

When you walk, try to stand tall and swing your arms. This helps your brain stay sharp and protects your body. Plus, walking in different ways, like on a trail or playing a game, can make it more fun and good for you.

So, what's so special about walking? It fits into how our bodies are meant to move. Moving our legs and arms in opposite directions when we walk is good for our brains and helps us focus better.

Here's my tip: Just start walking. Any amount of walking is a step in the right direction for your health and can help you lose weight. Try to mix things up to keep it interesting. Remember, moving more makes a big difference in how you feel and look. Let's take those steps to a healthier you!

HEALTH

Study of US Fatal and Nonfatal Shootings by Police Reveals Racial Disparities. Calls to Police to Check on the Well-being of Individuals Were 74 Percent More Likely to Be Associated With Fatal Injury Than Police Responses to an Incident Where Shots Had Already Been Fired

A study shows something important about police shootings in the US. From 2015 to 2020, about 1,769 people each year were hurt in these shootings, and more than half died. This study was done by experts from Johns Hopkins and Vanderbilt University, looking at over 10,000 cases.

Most of the time, the people who were shot had weapons. But, if someone called the police to check on a friend or family member, those calls were 74% more likely to end badly than other situations. That's worrying.

The study also found that Black people were more likely to get hurt in these shootings. This tells us the problem is bigger than we thought.

Why is this happening? Part of the problem is that there's no good way to keep track of all these shootings. The study had to use news reports and other records because there's no official place that keeps all this information.

About a quarter of the shootings involved someone with mental health issues, and these were more likely to end in death.

The people behind the study suggest we try new ways to handle emergencies, especially for mental health issues. This could make everyone safer.

This study shows we need to pay more attention and make changes. It's about keeping everyone treated fairly and safely.

Eating Small Amounts of Licorice, in Keeping With the WHO’s Suggested Daily Intake, May Still Cause High Blood Pressure in Otherwise Healthy Young People, a New Study Has Found | the Findings Highlight the Need for Caution When Consuming the Sweet Black Treat

Even a little bit of black licorice could make your blood pressure go up, says a new study. People have enjoyed licorice for a long time. Some love its taste, and some don't. It comes from a plant and has been used to help with health problems.

Experts from the World Health Organization (WHO) say we should not eat too much licorice because of something called glycyrrhizic acid (GA). Eating too much GA can make your blood pressure high. But, a study in Sweden found out that even eating a small, safe amount of licorice every day can still make your blood pressure higher.

In the study, young and healthy people ate licorice with GA for two weeks. Their blood pressure went up a little. The study looked at how licorice affects our body's hormones and blood pressure. Some people even gained weight because their bodies kept more water.

So, what should we do? It's probably a good idea to eat less licorice, especially the real kind, not just snacks that taste like it. In the US, it's hard to know how much GA is in snacks because the labels don't always tell us. But, eating less than two ounces of licorice a day is a safe amount, especially for people over 40.

Licorice can be good for you, but eating too much might not be. This study reminds us to watch what we eat, even treats like licorice.

✢ 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.