06/16/25 - #413

Good morning. In today’s edition:

• Plant-based Diets Do Not Compromise Muscular Strength Compared to Omnivorous Diets, Systematic Review and Meta-analysis of Randomized Controlled Trials Finds

• Weighted Vest Use During Weight Loss Reduces Subsequent Weight Regain Through Preserved Resting Metabolic Rate, in Older Adults Living With Obesity and Osteoarthritis

• Walking More and Faster May Reduce Your Risk of Chronic Low Back Pain. Scientists Say People Who Walk for More Than 100 Minutes Per Day Have a 23% Lower Risk of Chronic Lower Back Pain Than People Who Walk for Less Than 78 Minutes Per Day

• A New Study Shows That Each Person Has a Unique Nasal Breathing Pattern – Like a Fingerprint. These 'Nasal Prints' Can Reveal Mood, Body Type, and Even Anxiety Levels, All Tied to Brain Activity

…and lots more. Have a great day!

FOOD & NUTRITION

Plant-based Diets Do Not Compromise Muscular Strength Compared to Omnivorous Diets, Systematic Review and Meta-analysis of Randomized Controlled Trials Finds

A new study found that plant-based diets work just as well as meat-based diets for building and keeping muscle strength. This is helpful for people who choose vegetarian or vegan diets for health, the planet, or personal reasons.

The study looked at eight trials with 188 adults between 20 and 65 years old. Some ate only plant-based foods, while others ate both plants and animal products. Everyone in the study followed a strength training program. In the end, there was no big difference in muscle strength between the two groups. This included both upper and lower body strength.

Some people worry that plant-based diets don’t provide enough protein, iron, or vitamin B12—nutrients that are important for muscles and energy. But this research showed that people on plant-based diets can still get enough nutrients if they eat a variety of healthy foods like beans, lentils, tofu, nuts, and whole grains.

The results also showed that plant-based diets can support strength training and exercise. Some people even lost fat and gained strength at the same time while eating plant-based meals.

While this study had a small number of people and only lasted a short time, the results are strong. They show that cutting out meat does not mean losing strength.

More research is needed, especially for older adults and athletes. But for now, plant-based diets can be a healthy choice without hurting your muscles—as long as you eat enough and get the right nutrients.

Source: sportsmedicine-open.springeropen.com

WEIGHT LOSS

Weighted Vest Use During Weight Loss Reduces Subsequent Weight Regain Through Preserved Resting Metabolic Rate, in Older Adults Living With Obesity and Osteoarthritis

A small study suggests that wearing a weighted vest while dieting might help older adults keep the weight off longer. The study looked at adults over age 70 who had both obesity and osteoarthritis.

Eighteen people joined a 6-month weight loss program. Half of them wore a weighted vest for about 10 hours a day while cutting calories. The other half followed the same diet but didn’t wear a vest. Both groups lost about the same amount of weight—around 10 to 11 kilograms (22 to 24 pounds)—after six months.

But the difference came after two years. Those who wore the vest had only gained back half the weight they lost. The group without the vest regained nearly all of it.

The reason? The weighted vest group was better able to maintain their resting metabolic rate (RMR), which is how many calories the body burns while at rest. When people lose weight, their metabolism usually slows down. But wearing the vest may have helped trick the body into thinking it hadn’t lost as much weight, keeping the metabolism more stable.

Though the study was small, it supports the idea that added weight on the body—like from a vest—can influence how our bodies handle weight loss. More research is needed, but for older adults looking to maintain weight loss, a weighted vest might one day be part of the solution. Always talk to your doctor before starting any new weight loss plan.

Source: nature.com

HEALTH

Walking More and Faster May Reduce Your Risk of Chronic Low Back Pain. Scientists Say People Who Walk for More Than 100 Minutes Per Day Have a 23% Lower Risk of Chronic Lower Back Pain Than People Who Walk for Less Than 78 Minutes Per Day

A new study shows that walking more each day may help lower your risk of long-term low back pain.

Scientists from Norway and Denmark looked at over 11,000 adults. They found that people who walked more than 100 minutes a day were 23% less likely to have chronic low back pain. People who walked less than 78 minutes a day had a higher risk. The study also found that walking faster helped too, but walking longer had the bigger effect.

Low back pain is a common problem, especially for older adults. It can make daily tasks harder and lower your quality of life. This study does not prove that walking stops back pain, but it shows a strong link.

Walking may help by keeping your muscles strong and your body flexible. It’s easy to do, doesn’t cost money, and can be done almost anywhere.

If you want to take care of your back, try adding more walking into your day. You don’t have to do it all at once. Several short walks are fine. If you can, walk a little faster too—but go at a pace that feels safe and comfortable.

Experts say that making walking easier and safer in towns and cities could help more people avoid back pain.

Talk to your doctor before starting any new activity, especially if you already have health problems.

Walking is a simple step that may lead to a healthier back.

Source: scimex.org

A New Study Shows That Each Person Has a Unique Nasal Breathing Pattern – Like a Fingerprint. These 'Nasal Prints' Can Reveal Mood, Body Type, and Even Anxiety Levels, All Tied to Brain Activity

A new study has found that each person breathes through their nose in a unique way—almost like having a fingerprint. This “nasal print” can tell scientists a lot about your health, mood, and even how your brain works.

Researchers used a small device to track how 100 people breathed through their noses for 24 hours. They discovered they could identify nearly every person—97%—just by looking at their breathing pattern. These patterns stayed the same even months later.

The way we breathe is controlled by the brain, and since everyone’s brain is different, our breathing is different too. This study found that nasal breathing patterns can show signs of your body shape (like BMI), emotional state (like anxiety or sadness), and even your personality.

For example, people who were more anxious or had higher stress showed slightly different breathing rhythms. Some had longer or shorter pauses between breaths, which could be linked to mood or mental health.

This research could help doctors in the future. Instead of using blood tests or scans, they might be able to learn important health information just from how someone breathes through their nose.

In short, your breathing is more personal than you might think. Tracking it over time might help spot early signs of stress, mood changes, or other health problems. It’s a simple idea—but it could be a powerful tool for better health.

Source: cell.com

✢ 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.