06/13/25 - #412

Good morning. In today’s edition:

  • A New Study Finds That Young Adults Who Eat More Fruits, Vegetables, and Healthy Carbs During the Day Sleep Better at Night. Just 5 Extra Cups of Produce 16% Better Sleep

  • Weight Loss Tips (How to Avoid Unhealthy Food Cravings)?

  • Vitamin D and Magnesium Are Both Essential for Athletes’ Muscle, Bone, Heart, and Lung Health, but Deficiencies Are Common and Can Harm Performance and Increase Injury and Illness Risk

  • Scientists Observe an Abnormal Attentional Bias in Depressed Individuals | Study Found That Individuals With Depression Looked at Threatening and Neutral Images Longer Than Healthy Individuals in an Experimental Setting

…and lots more. Have a great day!

FOOD & NUTRITION

A New Study Finds That Young Adults Who Eat More Fruits, Vegetables, and Healthy Carbs During the Day Sleep Better at Night. Just 5 Extra Cups of Produce 16% Better Sleep

A new study found that eating more fruits, vegetables, and healthy carbs during the day can help young adults sleep better at night. People who ate more of these foods had fewer sleep problems and stayed asleep longer.

The study looked at 34 adults with an average age of 28. Each person recorded what they ate and wore a device on their wrist to track sleep. The results showed that eating more fruits, vegetables, and complex carbs—like whole grains—was linked to better sleep.

The biggest improvement came from adding five cups of fruits and vegetables each day. That change alone was tied to a 16% boost in sleep quality.

Foods with more fiber and magnesium also showed signs of helping sleep. On the other hand, eating more red and processed meat was linked to worse sleep. Eating extra sugar did not seem to help or harm sleep.

Experts say this is more proof that what we eat affects how we sleep. A healthy diet may be a natural way to sleep better without needing sleep aids.

Even though the study focused on younger adults, these results may help people of all ages. Adding more fruits, vegetables, and whole grains to your meals could help you fall asleep faster and wake up less during the night.

Eating well during the day might be one of the easiest ways to improve your rest. Better food could mean better sleep.

WEIGHT LOSS

Weight Loss Tips (How to Avoid Unhealthy Food Cravings)?

If you're trying to lose weight but keep craving unhealthy foods, your body may be low on certain nutrients. These cravings can give you clues about what your body needs.

Craving sweets? You may be low in potassium or stressed. Eat 7 to 10 cups of vegetables each day. You may also need L-tryptophan, which helps your body make serotonin, the “feel-good” chemical.

Craving starchy foods like pasta or bread? You might need more B vitamins. Try adding nutritional yeast to your meals.

Craving salt? You may be low in salt after sweating or working out. Sea salt is okay, especially if you eat enough potassium. Salt helps with energy and muscle function.

Craving fatty or fried foods? This could mean your body isn’t digesting fat well. You may need a bile supplement to help your liver and gallbladder.

Craving chocolate? You might need more magnesium or L-tryptophan to boost serotonin and improve your mood.

Craving sour foods like lemon? You could be low in choline, which helps with sleep and brain health. Try lemon water or choline supplements.

Craving ice or dirt? This may mean you have low iron. Talk to your doctor.

Craving caffeine or alcohol? Try cutting back slowly. Kombucha tea and certain herbs may help.

Understanding your cravings can help you eat better and support your weight loss goals—without feeling deprived.

HEALTH

Vitamin D and Magnesium Are Both Essential for Athletes’ Muscle, Bone, Heart, and Lung Health, but Deficiencies Are Common and Can Harm Performance and Increase Injury and Illness Risk

Vitamin D and magnesium are two nutrients that help athletes stay strong, healthy, and perform at their best. But many athletes don’t get enough of them—putting their bones, muscles, heart, and lungs at risk.

Vitamin D helps the body absorb calcium, build strong bones, and prevent stress fractures. It also supports the immune system and muscle strength. Most vitamin D comes from sunlight, but athletes who train indoors or live in places with little sun may not get enough. Studies show that up to 80% of athletes have low vitamin D levels.

Magnesium is just as important. It helps muscles contract, supports heart and lung health, and powers your body’s energy systems. Athletes lose magnesium through sweat and may need more than the average adult. Low magnesium levels can lead to fatigue, cramps, poor recovery, and even dangerous heart rhythm problems.

These two nutrients work together. Vitamin D needs magnesium to be active in the body, and magnesium needs vitamin D to be absorbed well. If one is low, the other may not work properly either.

While more studies are needed, it’s clear that keeping both vitamin D and magnesium at healthy levels is essential. Eating a diet rich in leafy greens, whole grains, oily fish, and spending time in the sun can help. Blood tests can check for deficiencies, and supplements may be needed in some cases.

For any active adult or athlete, checking these nutrients is a smart step toward staying fit and injury-free.

Scientists Observe an Abnormal Attentional Bias in Depressed Individuals | Study Found That Individuals With Depression Looked at Threatening and Neutral Images Longer Than Healthy Individuals in an Experimental Setting

A new study from China found that people with depression tend to focus more on negative and neutral images than those without depression. The study used eye-tracking tools to see where people looked and for how long.

Researchers studied 100 people with depression and 100 people without it. All were around the same age and had similar backgrounds. Each person looked at three types of pictures:

  • Threatening (like violence or danger),

  • Positive (like smiling faces or nature), and

  • Neutral (like everyday objects).

People with depression looked at the threatening and neutral pictures longer than healthy people. They also moved their eyes less, meaning they focused harder on fewer things.

This behavior is called attentional bias. It means someone pays more attention to negative or unclear things and less to positive ones. This can keep people stuck in sad thoughts and may make depression worse.

The study shows how depression affects the way people see and react to the world. However, just because someone looks at something doesn’t mean they’re thinking deeply about it. Eye-tracking can only show where someone is looking, not what they are feeling.

Even so, this research may help doctors better understand how depression works and how to treat it.

The study was published in the Journal of Affective Disorders and helps explain why people with depression often focus on the negative.

It’s another step toward better care and support for those with depression.

✢ 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.