04/12/24 - #107

Good morning. In today’s edition:

  • What Oil is Actually Good for You?

  • Intermittent Fasting Linked to Higher Risk of Cardiovascular Death, Research Suggests

  • Even Moderate Alcohol Usage During Pregnancy Linked to Birth Abnormalities: Even Low to Moderate Alcohol Use by Pregnant Patients May Contribute to Subtle Changes in Their Babies’ Prenatal Development, Including Lower Birth Length and a Shorter Duration of Gestation

  • A 10-year Study of More Than 4,000 Europeans Found Those Who Consistently Exercised Two to Three Times a Week Were Significantly Less Likely to Suffer From Insomnia Than Inactive People, and Better Able to Clock Up the Recommended Six to Nine Hours of Sleep Each Night

…and lots more. Have a great day!

FOOD & NUTRITION

What Oil is Actually Good for You?

Ever wonder why everyone says different things about which cooking oil is best? Some say flax oil is tops, while others say it's the worst. Let's sort this out.

First off, not all oils are the same. Some folks might tell you to look for oils that can handle high heat. Others talk about the kind of fat in the oil, like if it's saturated or not. But here's the scoop: the real story is about how stable these oils are when you cook with them and how they're made.

For example, flaxseed oil is packed with omega-3s, which sound healthy. But omega-3s don't like heat. When heated, they can turn from good to not-so-good. Instead, oils that can stand up to heat, like olive oil, coconut oil, and butter, are better choices. They come from natural sources and aren't messed with too much before they hit your kitchen.

The key is to pick oils that are as close to their natural state as possible. That means they're less processed and keep their healthy bits. And when you use them, you're cooking in a way that's good for you.

Remember, the best pick is to go with oils that are simple, not heavily processed, and use them wisely. Keep mixing up the healthy fats in your diet, and you'll be on your way to staying fit and strong. Stay curious about what you eat, and keep being a health champion!

WEIGHT LOSS

Intermittent Fasting Linked to Higher Risk of Cardiovascular Death, Research Suggests

Skipping meals to lose weight, called intermittent fasting, is popular. Many people skip meals for part of the day to try to stay healthy. But, a new study has some surprising news.

Researchers in China looked at health data from 20,000 adults over eight years. They found that people who ate all their meals in less than eight hours each day were almost twice as likely to die from heart problems compared to those who spread their meals out more.

This research isn't final yet because other scientists haven't checked it over. Still, one of the study's researchers, Victor Wenze Zhong, says we should be careful. Short-term fasting might help us lose weight and improve health, but doing it for a long time might not be a good idea.

Some experts think when you fast, it stresses your body, which might be bad for your heart, especially for older people or those already sick. Yet, they also say fasting might lower the risk of getting diseases if done carefully and not too strictly.

Even with this study, some doctors believe fasting helps with weight loss and lowers blood pressure. But, they also say we need more research to be sure.

So, before changing how you eat, it might be a good idea to talk to a doctor. Everyone's different, and what works for one person might not work for another.

HEALTH

Even Moderate Alcohol Usage During Pregnancy Linked to Birth Abnormalities: Even Low to Moderate Alcohol Use by Pregnant Patients May Contribute to Subtle Changes in Their Babies’ Prenatal Development, Including Lower Birth Length and a Shorter Duration of Gestation

A study from the University of New Mexico tells us that drinking even a little alcohol during pregnancy can be bad for the baby. Dr. Ludmila Bakhireva and her team found that babies could be born smaller and the pregnancy might not last as long if moms drink alcohol.

Dr. Bakhireva said, "Many people have a drink before they know they're pregnant. But this time is very important for the baby's growth. Alcohol can hurt this growth." The study looked at moms who drank just a little because many people do this.

They watched 281 moms-to-be for more than ten years. Some moms stopped drinking when they found out they were pregnant, but the study still found that alcohol could cause problems for babies.

This study helps us understand that drinking any alcohol during pregnancy is not safe. Even a little bit can be harmful. Dr. Bakhireva is doing more research to learn exactly how alcohol affects unborn babies.

The main point? It's best to avoid alcohol completely when you're pregnant. This study shows us that even a small amount of alcohol can be harmful to the baby's development. Expectant moms need to know this to keep their babies safe and healthy.

A 10-year Study of More Than 4,000 Europeans Found Those Who Consistently Exercised Two to Three Times a Week Were Significantly Less Likely to Suffer From Insomnia Than Inactive People, and Better Able to Clock Up the Recommended Six to Nine Hours of Sleep Each Night

Guess what? A big study watched over 4,000 people in Europe for 10 years. They found out that people who exercise regularly, like going for walks or bike rides a few times a week, sleep much better than those who don't.

About 37% of the people didn't exercise much, and 25% did exercises often. The ones who kept moving had an easier time falling asleep and got the right amount of sleep—between six and nine hours each night.

Why does this matter? Well, sleeping well isn't just about feeling good the next day. If you don't sleep enough, it can lead to big health problems, like heart disease or feeling really sad. So, exercising is not just for your muscles; it's also for great sleep.

So, what should you do? It's pretty simple: move more. You don't have to run a marathon. Even a quick walk, riding your bike, or dancing at home can help you sleep better. And it doesn't matter how old you are; it's never too late to start.

Remember, by staying active, you're not just taking care of your body right now; you're also making sure you'll sleep well at night. So, why not take a little walk today and get closer to sleeping better tonight?

✢ 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.