06/06/24 - #146

Good morning. In today’s edition:

  • Ultra-processed Foods (UPF) May Be Associated With the Insomnia Experienced by an Estimated One-third of Adults: Study Shows a Statistically Significant Association Between Consumption of UPF and Chronic Insomnia Independent of Sociodemographic, Lifestyle, Diet Quality, and Mental Health Status

  • I’ve Just Realized Why I’m Not Losing Weight

  • Younger Adults Are Missing Early Warning Signs of Colon Cancer

  • Cannabis Oil Provides ‘Modest’ Pain Relief. By the End of the Study, the Average Pain Level Among Participants Had Dropped From 7.9 to 6.6, Equivalent to a 14% Reduction in Pain, With Similar Improvements in Sleep, Anxiety, Depression, Disability, and Quality of Life

…and lots more. Have a great day!

FOOD & NUTRITION

Ultra-processed Foods (UPF) May Be Associated With the Insomnia Experienced by an Estimated One-third of Adults: Study Shows a Statistically Significant Association Between Consumption of UPF and Chronic Insomnia Independent of Sociodemographic, Lifestyle, Diet Quality, and Mental Health Status

Do you often find yourself awake at night, wondering why you can't sleep? A new study points to a possible culprit: ultra-processed foods (UPF). These include things like packaged snacks, sugary drinks, and ready-made meals. Researchers found that people who eat a lot of these foods tend to have more trouble sleeping.

Dr. Marie-Pierre St-Onge from Columbia University led the study. It looked at over 39,000 adults in France. It showed that those who got a lot of their calories from UPFs were more likely to suffer from chronic insomnia, no matter their lifestyle or health.

This research is unique because it focuses on the type of diet people have, rather than just vitamins or minerals. Other studies have explored how nutrients affect sleep. But, this study is one of the first to consider how processed foods might impact sleep.

The link between eating lots of UPFs and poor sleep was found in both men and women, but it was a bit stronger in men. The study also noted that eating a lot of these foods is linked to serious health problems like diabetes, obesity, and cancer.

Although the study doesn't prove that UPFs cause bad sleep, it suggests there might be a connection. If you're having trouble sleeping, it could help to look at your diet. Consider eating fewer ultra-processed foods to see if it improves your sleep.

WEIGHT LOSS

I’ve Just Realized Why I’m Not Losing Weight

Are you on a keto diet but not losing weight? You're not alone. Here are some reasons why this might be happening.

First, hidden carbs can stop you from entering ketosis, the state where your body burns fat for energy. Even foods labeled as "keto-friendly" can have ingredients like maltodextrin that might prevent weight loss. Be sure to check the carbs in everything you eat, trying to keep it under 10 grams a day.

Snacking can also be a problem. Even small amounts of carbs in snacks can add up and affect your weight loss. Plus, eating too often, even healthy foods, can make you gain belly fat. This happens because every time you eat, your insulin levels go up, which can increase fat around your stomach.

Another issue could be food sensitivities. Foods common in keto diets, like nuts, cheese, and some vegetables, can cause bloating and discomfort, making it look like you're not losing weight.

Reducing how often you eat might help, especially if you're older. People over 40 often find that eating less frequently, like having one meal a day, helps them lose weight better.

In summary, successful weight loss on keto involves more than just watching calories. It means paying attention to the types of food you eat and how often you eat. Be patient, keep your carbs low, and focus on your overall health.

HEALTH

Younger Adults Are Missing Early Warning Signs of Colon Cancer

Recently, there's been a worrying increase in colorectal cancer among adults in their 20s, 30s, and 40s. A big review looked at 81 studies with about 25 million young adults from all over the world. It found that one of the biggest warning signs of this cancer is finding blood in your stool. It makes it five times more likely you could have the disease.

Other important signs include stomach pain. Also, changes in how often you go to the bathroom are important. Anemia is when your blood lacks enough healthy red blood cells. Despite these signs. Younger adults without a family history of colon cancer can't get screened. They can't get tests like colonoscopies until they're 45. This delay can be risky. Some doctors might not take these symptoms seriously. They might think they're caused by less serious issues like hemorrhoids.

While older adults are seeing fewer cases of this cancer thanks to regular screenings, younger adults are at a higher risk. In fact, people born around 1990 have nearly double the risk of colon cancer and four times the risk of rectal cancer compared to those born in the 1950s.

Doctors stress the importance of spotting these signs early to start treatment sooner, which can save lives. However, it's still unclear why more young people are getting this cancer. Researchers think it might be related to lifestyle, diet, or environmental factors. It's crucial for young adults to pay attention to these warning signs and see a doctor quickly if they notice them.

Cannabis Oil Provides ‘Modest’ Pain Relief. By the End of the Study, the Average Pain Level Among Participants Had Dropped From 7.9 to 6.6, Equivalent to a 14% Reduction in Pain, With Similar Improvements in Sleep, Anxiety, Depression, Disability, and Quality of Life

If you have long-term pain, cannabis oil might be worth trying. This oil is taken by placing a few drops under the tongue. It's a clean method and lets you control your dose easily.

A recent study in Israel involved 200 middle-aged adults who did not get better with usual pain treatments. They had different kinds of pain like nerve pain, joint pain, and headaches. Their pain score started at 7.9 out of 10.

For six months, they took cannabis oil every day. The oil had different amounts of THC and CBD, the main parts of cannabis. By the end of the study, their pain had dropped to 6.6—a 14% decrease. They also felt better overall, slept better, and had less anxiety and depression.

Dr. Dorit Pud from the University of Haifa said, "The oil helps reduce the overall problem of chronic pain, but it's not a strong painkiller."

Some people felt dizzy or confused at first, but these side effects usually went away after a month. Fewer people needed strong pain medicines like opioids during the study.

Cannabis oil has also helped people with other pain problems, like fibromyalgia and migraines, in other studies.

However, it's important to talk to a doctor before starting any new treatment. This ensures it's safe and right for you.

✢ 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.