05/01/25 - #381

Good morning. In today’s edition:

  • Ultra-processed Foods Tied to 124,000 Premature Deaths Over 2 Years in U.S., Study Finds

  • Gen Z Is Leading a New Weight Loss Trend: Ozempic Microdosing

  • The Fat Around Your Thighs Might Be Affecting Your Mental Health | New Research in Mice Finds That Where Fat is Stored—not Just How Much You Have—might Shape Your Mood

  • Foods Like Milk, Lactuca Sativa (Lettuce), Ginseng, Schisandra Chinensis, and Juglans Regia (Walnuts) Are Suggested to Have the Potential to Improve Sleep, Mainly by Influencing Brain Chemicals Such as GABA and Serotonin

…and lots more. Have a great day!

FOOD & NUTRITION

Ultra-processed Foods Tied to 124,000 Premature Deaths Over 2 Years in U.S., Study Finds

A new study found that ultra-processed foods (UPFs) may have caused over 124,000 early deaths in the U.S. between 2017 and 2018. These foods include sugary drinks, candy, fast food, packaged snacks, and frozen meals. They often have added sugars, fats, salt, and chemicals like preservatives and artificial flavors.

UPFs are linked to serious health problems such as heart disease, obesity, diabetes, and even some cancers. By 2018, more than half of the calories eaten in the U.S. came from these types of foods.

The study, done by researchers in Brazil, also looked at other countries like Britain, Mexico, and Canada. In places where people eat more UPFs, there are more early deaths. In low- and middle-income countries, UPF use is growing fast, especially among families with lower incomes.

Experts say education alone is not enough. Many people buy UPFs because they are cheap and easy to find. The researchers say governments should take action to make healthy foods easier to get and more affordable.

They suggest taxes on sugary and processed foods, clearer food labels, and limits on selling junk food in schools and hospitals. Some countries already do this for sugary drinks.

The goal is to help people make better food choices. Eating fewer ultra-processed foods and more fresh or minimally processed foods could lead to longer, healthier lives.

This issue is now a focus of U.S. health leaders who want to improve the nation's diet and prevent more early deaths.

WEIGHT LOSS

Gen Z Is Leading a New Weight Loss Trend: Ozempic Microdosing

A new weight loss trend is growing, and Gen Z is leading the way. Many young adults are microdosing Ozempic, a drug made to treat type 2 diabetes. Microdosing means taking smaller amounts of the drug than usual.

Ozempic works by copying a natural hormone in the body called GLP-1. This hormone helps control blood sugar and makes people feel less hungry. That’s why many people lose weight while taking it.

A new survey from health company Tebra found that 89% of Gen Z users have microdosed Ozempic. That’s much higher than older age groups. People say they do it to avoid side effects or save money. A full monthly dose can cost between $1,000 and $1,200.

In total, 36% of people who use Ozempic or other GLP-1 drugs have microdosed. Of those, 24% said they had been doing it for six months or more. Most were happy with the results. Some said they felt more confident about keeping the weight off.

Still, microdosing doesn’t work for everyone. About 1 in 5 people later said they regretted trying it. And many people gain back the weight once they stop the drug.

Experts say Ozempic can help some people who struggle with weight loss. But it’s not a quick fix. Healthy eating and regular exercise are still important.

Always talk to a doctor before starting or changing any medicine, even if others say it works for weight loss.

HEALTH

The Fat Around Your Thighs Might Be Affecting Your Mental Health | New Research in Mice Finds That Where Fat is Stored—not Just How Much You Have—might Shape Your Mood

New studies show that the location of body fat—not just how much you have—may affect your mental health.

In one study, scientists stressed out mice and saw their belly fat release a chemical called GDF15. This chemical traveled to the brain and caused signs of anxiety. When the researchers blocked GDF15, the anxiety went away. This shows fat isn’t just stored energy—it can also send signals that affect mood.

A second study looked at body scans and mental health scores from over 10,000 adults in the U.S. The study found that people with more fat in their legs, hips, and even the head were more likely to have depression. This was especially true for men and people who were underweight or overweight.

Experts say fat may cause problems by releasing chemicals that lead to inflammation. This can affect how the brain works. Hormones like GDF15 and leptin may also be involved in how stress and fat are linked.

Social reasons might matter too. Feeling bad about how your body looks, being less active, or dealing with weight stigma can affect mood.

These studies don’t prove that fat causes depression, but they do show a strong link. More research is needed to understand the full picture.

If you’re feeling down, you’re not alone. Mental health support is available, and small lifestyle changes—like eating well or walking more—can make a big difference.

Foods Like Milk, Lactuca Sativa (Lettuce), Ginseng, Schisandra Chinensis, and Juglans Regia (Walnuts) Are Suggested to Have the Potential to Improve Sleep, Mainly by Influencing Brain Chemicals Such as GABA and Serotonin

If you have trouble sleeping, you're not alone. About one out of three people worldwide has insomnia. While sleep medicines can help, they often cause side effects like headaches or feeling tired the next day. Some foods may offer a more natural way to improve sleep.

New research shows that certain foods—like milk, lettuce, ginseng, Schisandra berries, and walnuts—may help you sleep better. These foods work by helping the brain make calming chemicals like GABA and serotonin.

Milk has proteins that may raise GABA levels, helping you feel relaxed. Lettuce, especially darker types like romaine, has natural parts that may help you fall asleep. Ginseng and Schisandra, used in Chinese medicine, may help calm anxiety and support better sleep. Walnuts have melatonin, a hormone that helps control your sleep cycle.

These foods are not magic cures, but they may help you get better sleep, especially when eaten as part of a healthy diet. Studies so far are small, and more research is needed. Still, adding these foods to your meals may help you sleep longer and feel more rested.

If you’re looking for a safe, natural way to sleep better, try adding some of these foods to your evening routine. A warm glass of milk or a few walnuts before bed might make a difference.

Talk to your doctor before making big changes, especially if you take sleep medicine.

Tip: Eat sleep-friendly foods regularly—not just once—and keep a calm bedtime routine.

✢ 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.