06/02/25 - #403

Good morning. In today’s edition:

• These People Were Drinking a Few Cans of Soda a Day. Here's What Happened to Their Health When They Gave It Up

• Research Found Individuals Who Reduced Their Weight From Overweight to a Healthy Range During Midlife, Without Medications or Surgery, Experienced Meaningful Long-term Health Benefits. These Included a Lower Risk of Developing Chronic Diseases and, in Some Cases, a Reduced Risk of Death

• Prolonged Fasting Promotes Systemic Inflammation and Platelet Activation in Humans: A Medically Supervised, Water-only Fasting and Refeeding Study

• Drinking Sugar is More Problematic for Health Than Eating It. Sugar Consumed Through Beverages, Like Soda and Even Fruit Juice, Was Consistently Linked to a Higher Risk of Developing Type 2 Diabetes. Other Sugar Sources Showed No Such Link and, in Some Cases, Were Even Associated With a Lower Risk

…and lots more. Have a great day!

FOOD & NUTRITION

These People Were Drinking a Few Cans of Soda a Day. Here's What Happened to Their Health When They Gave It Up

Many adults drink soda every day, but too much can harm your health. Four people who quit soda shared how their bodies changed.

Mina Grace Ward drank up to six cans of soda daily. After being diagnosed with Graves’ disease, she switched to water. Her symptoms improved, and her condition went into remission. She says water makes her feel more refreshed and healthy.

Seth Goodman gave up soda in 2018. He used to crave Coke so much that he’d make special trips to get it. After quitting, he had more energy and felt more active. He beat his cravings by chewing gum.

Terry Wells stopped drinking soda during the COVID-19 lockdown. She lost five pounds in three months and started walking more with her husband. Now, she drinks water, smoothies, and sparkling water with lemon or lime instead.

Bennett Barrier used to drink five sodas a day. One hot day, he felt dizzy after drinking only soda and no water. That moment made him stop. After quitting, he had fewer headaches and less bloating. He now makes iced tea with mint or lemon.

Experts say you don’t have to quit soda forever, but drinking less is better. Too much soda can lead to weight gain, sugar cravings, and health problems like diabetes and heart disease. Try drinking water, unsweetened iced tea, or sparkling water instead. Your body may thank you for the change.

Source: yahoo.com

WEIGHT LOSS

Research Found Individuals Who Reduced Their Weight From Overweight to a Healthy Range During Midlife, Without Medications or Surgery, Experienced Meaningful Long-term Health Benefits. These Included a Lower Risk of Developing Chronic Diseases and, in Some Cases, a Reduced Risk of Death

A new study found that adults who lost weight in their 40s and 50s, without surgery or medication, had better health for years. Researchers followed over 23,000 people for up to 35 years. The people who went from being overweight to a healthy weight had a lower risk of serious diseases and lived longer.

The study showed that these adults were less likely to develop heart disease, stroke, cancer, asthma, and other chronic illnesses. Even when diabetes was removed from the results, the health benefits stayed the same.

These people lost weight through lifestyle changes like eating better and staying active. They didn’t need to lose a large amount of weight—just about 6.5% of their body weight. That small drop still made a big difference.

Researchers said keeping a healthy weight is best. But even if you’re already overweight in midlife, it’s not too late. Losing weight at that age still brings real health benefits. People who lost weight were also more likely to stay active over time, which may have helped even more.

The study looked at three different groups of adults from Europe. Most were in their late 30s or 40s when the research began. Those who stayed overweight had higher risks of getting sick and dying early.

The bottom line: If you’re in your 40s or 50s and overweight, losing even a little weight can improve your health and help you live longer—no surgery or medicine needed.

Source: jamanetwork.com

HEALTH

Prolonged Fasting Promotes Systemic Inflammation and Platelet Activation in Humans: A Medically Supervised, Water-only Fasting and Refeeding Study

A new study looked at what happens to the body during a long water-only fast. Twenty middle-aged adults drank only water for about 10 days, followed by 5 days of careful refeeding with a plant-based diet.

During the fast, people lost about 7 to 8% of their body weight. Blood sugar levels went down, and harmful brain proteins linked to Alzheimer’s disease also dropped. These are some of the possible benefits of fasting.

However, the study also found possible risks. A key marker of inflammation in the body, called C-reactive protein, more than doubled during the fast. Other signs of stress, like high liver enzymes and changes in cholesterol levels, were also seen. Some people had higher LDL (bad) cholesterol and more platelet activity, which can raise the risk of blood clots and heart problems.

Urine tests showed an increase in a substance that comes from active platelets. This is important because it may raise the risk of stroke or heart attack, especially in people with existing heart conditions.

Most of these changes improved after refeeding, but not for everyone. The study shows that while fasting can have health benefits, it may also cause short-term stress on the body.

Doctors say long fasts should be done only with medical supervision. Everyone’s body reacts differently, and what helps one person may harm another. More research is needed to understand how fasting affects the body in the long run.

Source: sciencedirect.com

Drinking Sugar is More Problematic for Health Than Eating It. Sugar Consumed Through Beverages, Like Soda and Even Fruit Juice, Was Consistently Linked to a Higher Risk of Developing Type 2 Diabetes. Other Sugar Sources Showed No Such Link and, in Some Cases, Were Even Associated With a Lower Risk

A new study from Brigham Young University (BYU) shows that drinking sugar is worse for your health than eating it. Researchers looked at the diets of over 500,000 people. They found that people who drank sugary drinks, like soda and even 100% fruit juice, had a higher risk of getting type 2 diabetes.

Each 12-ounce sugary drink per day raised the risk by 25%. Each 8-ounce glass of fruit juice raised it by 5%. The more you drink, the higher your risk.

But sugar from food did not show the same risk. In fact, small amounts of sugar from foods like fruits, dairy, or grains were sometimes linked to a lower risk of diabetes. That’s because these foods also have fiber, protein, and other nutrients. These help slow down how sugar is absorbed by the body.

Sugary drinks don’t have those healthy parts. Instead, they flood your system with sugar quickly. This can stress the liver and make your body less able to handle sugar, which can lead to diabetes.

Fruit juice may seem healthy, but it is not a good replacement for whole fruit. Whole fruits have more fiber and are better for blood sugar control.

Lead researcher Karen Della Corte said we should pay more attention to where sugar comes from—not just how much we eat.

The study shows that it’s better to eat your sugar than drink it. Skipping sugary drinks can help protect your health.

Source: news.byu.edu

✢ 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.