04/24/24 - #115

Good morning. In today’s edition:

  • Excess Sodium Intake is Associated With 10 to 30 Percent of Cardiovascular Disease (CVD) Mortality. Developing Effective Dietary Modification Strategies Tailored to Marginalized Populations is Urgently Needed to Promote Health and Prevent Ever-increasing Health Disparities in the United States

  • Weight Training (Preferably 3 Times/week) Can Benefit the Mental Health of Older People, Especially Those Who Suffer From Anxiety and Depression, and if It is Done in a Group, It Contributes to More Social Interaction Among Those Involved

  • Global Cancer Burden Growing, 77% Increase by 2050

  • Dietary Fiber is Known to Reduce Blood Pressure, but There's Been No Guides on How Much You Need to Eat | a New Study Confirms That Dietary Fiber Lowers Blood Pressure Independently of Medication and Quantifies How Much of It Will Lower High Blood Pressure

…and lots more. Have a great day!

FOOD & NUTRITION

Excess Sodium Intake is Associated With 10 to 30 Percent of Cardiovascular Disease (CVD) Mortality. Developing Effective Dietary Modification Strategies Tailored to Marginalized Populations is Urgently Needed to Promote Health and Prevent Ever-increasing Health Disparities in the United States

In the United States, many adults consume too much salt, which can lead to serious health problems like cardiovascular disease (CVD). A recent study focused on mainly low-income Black and White Americans. It revealed that nearly 80% eat too much salt. This excess salt intake contributes to 10% to 30% of deaths from heart-related diseases.

For adults, especially those over 45, understanding the dangers of too much salt is crucial. Salt, or sodium, is found in many foods, especially processed ones, and too much can increase blood pressure and stress the heart. The study found that the average salt intake was well above the 2,300 mg daily limit suggested by health guidelines.

The implications are significant. This high salt consumption is linked to health risks. It increases the risk of dying from heart disease by up to 30%. This is especially concerning for low-resource communities. Their diet options are often limited to cheaper, salty foods.

Public health initiatives aim to reduce salt intake among these groups. They do this through education and access to healthier food. By understanding the risks and making informed dietary choices, people can cut their health risks. They can also improve their quality of life.

It's clear that reducing salt intake is a simple yet effective way to prevent many heart-related diseases. This is a call to action for everyone. It's especially for those in underserved communities. They should be mindful of their diet to ensure a healthier future.

WEIGHT LOSS

Weight Training (Preferably 3 Times/week) Can Benefit the Mental Health of Older People, Especially Those Who Suffer From Anxiety and Depression, and if It is Done in a Group, It Contributes to More Social Interaction Among Those Involved

Getting older means we need to keep our bodies and minds strong. Weight training is not just for building muscles and staying fit. It can also make you feel better in your mind, especially if you feel anxious or sad a lot.

The study is from the Albert Einstein Jewish-Brazilian Institute of Education and Research in São Paulo, Brazil. It shows that lifting weights can help older people feel mentally stronger. Paolo Cunha, who led the study, found that as we age, losing muscle can make us feel worse mentally because of changes in our brain.

The research shows that doing weight training three times a week can help a lot. It's even better when you do it with others because it lets you make friends and have fun together, which also makes you feel good.

Weight lifting is better for your brain than exercises like using stretchy bands or just your body weight. This is because you can change how hard you lift more easily, which helps your mind more.

The study still says there's more to learn, but it's clear that lifting weights can make a big difference in how happy and healthy older people feel. So, if you're older and want to keep your mind and body strong, lifting weights could be a great choice.

This simple activity could be the key to a happier and healthier life as you get older.

HEALTH

Global Cancer Burden Growing, 77% Increase by 2050

A new report from the World Health Organization (WHO) warns that cancer cases will greatly increase by 2050. Today, about 20 million people get cancer each year, but by 2050, this number is expected to jump to over 35 million—a 77% rise. This increase is mostly due to more people living longer, changes in lifestyle, and risks like smoking, obesity, and pollution.

The report shows a big problem with healthcare around the world. Only 39% of countries surveyed offer basic cancer treatments for everyone. Only 28% provide care for people in severe pain at the end of their lives.

The most common cancers are lung, breast, and colorectal cancer. Lung cancer causes the most deaths, mainly because smoking is still common in some areas.

There's a huge gap in cancer care between rich and poor countries. People in poorer countries often get diagnosed too late and don't get the right treatments, leading to more deaths.

The WHO stresses that we need to spend more on health services. This is especially true in poorer countries. They need to prepare for the rise in cancer cases. They want governments to make health care a priority to ensure everyone has access to good cancer treatments and care. This challenge isn't just about having enough resources. It's also about making good decisions to help everyone, no matter where they live.

Dietary Fiber is Known to Reduce Blood Pressure, but There's Been No Guides on How Much You Need to Eat | a New Study Confirms That Dietary Fiber Lowers Blood Pressure Independently of Medication and Quantifies How Much of It Will Lower High Blood Pressure

Did you know that eating more fiber can help lower your blood pressure? Researchers have just found out exactly how much fiber you need to eat to make a difference, without any medicine.

A study from Monash University looked at how fiber affects high blood pressure. After examining many studies, the researchers found that fiber really does help lower blood pressure by itself. Women should eat more than 28 grams of fiber daily, and men need more than 38 grams. Adding just 5 extra grams of fiber each day could lower your top blood pressure number by almost 3 points.

Fiber is good for us because it helps the good bacteria in our stomachs. These bacteria make special substances that lower inflammation and help control blood pressure.

However, many Americans don't eat enough fiber—only about 15 grams a day, which is less than what's recommended. Here are some tips to eat more fiber:

  • Include whole grains like oats or brown rice in every meal.

  • Add beans to your salads and use beans instead of meat in dishes like soups a few times a week.

  • Try to eat at least five fruits and vegetables each day. Fresh fruit is better than canned.

Eating more fiber is not only good for controlling blood pressure but also for keeping your heart healthy. With these simple changes, you can improve your health a lot.

✢ 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.