Good morning. In today’s edition:

• Substituting Meat and Dairy Products With Plant-based Alternatives Increases Nutrient Adequacy and Diet Quality, Modelling Study Finds

• 'American Idol' alum Mandisa Died From Complications of Class III Obesity. Here's What That Means

• Want to Keep Your Brain Sharp? Here Are 5 Things You Can Do

• Effects of Moderate Alcohol Consumption and Hypobaric Hypoxia: Implications for Passengers’ Sleep, Oxygen Saturation, and Heart Rate on Long-haul Flights

…and lots more. Have a great day!

FOOD & NUTRITION

Substituting Meat and Dairy Products With Plant-based Alternatives Increases Nutrient Adequacy and Diet Quality, Modelling Study Finds

A new study in Australia found that replacing meat and dairy with plant-based options can make your diet healthier. Researchers looked at the eating habits of over 9,000 adults. They tried replacing animal foods with plant options in different ways. These options included foods like beans and tofu, and also newer products designed to taste like meat and dairy.

The study showed that people's diets got better when they ate more plant-based foods. The biggest improvements happened when people switched completely to traditional plant-based foods. These foods include lentils and chickpeas. Their diet scores went up by about 5%. Even making half the switch showed good health benefits.

However, the study also found some downsides. When people ate only plant-based foods, they didn’t get enough of certain nutrients like omega-3 fatty acids. Also, traditional plant-based foods reduced salt and increased calcium. The newer alternatives did the opposite.

These results tell us that not all plant-based foods are the same. Traditional foods like legumes improve health more than some of the newer, processed options. The study suggests that adding more plant-based foods to your diet can be very helpful. But, it's important to choose wisely to get all the nutrients you need.

This study is a reminder that small changes in what we eat can make a big difference in our health. But we need to make informed choices to get the best results.

Source: jn.nutrition.org

WEIGHT LOSS

'American Idol' alum Mandisa Died From Complications of Class III Obesity. Here's What That Means

Mandisa was a Grammy Award-winning singer and "American Idol" alum. She recently passed away due to complications from class III obesity. This condition is in the autopsy report. At just 47, her death in her Franklin, Tennessee home was considered natural.

But what exactly does dying from obesity involve? Typically, obesity itself isn't listed as a direct cause of death. Instead, "weight-related health complications" lead to serious health issues. The World Health Organization says a high body mass index (BMI) caused about 5 million deaths in 2019. The deaths were from diseases like heart disease, diabetes, and cancer.

Class III obesity, as defined by Cleveland Clinic, means a BMI of 40 or higher. It poses a higher risk of severe health problems compared to milder forms of obesity. Factors beyond BMI, like genetics and lifestyle, play crucial roles in an individual's health risks.

Why is understanding this important? Many people view obesity with stigma. Yet, it's a complex, ongoing disease. It can be managed with medical care and lifestyle changes. Despite this, treatments are frequently underused due to various barriers, including societal biases.

The death of Mandisa serves as a poignant reminder of the serious nature of obesity. It's not just a personal issue, but a public health concern. It needs understanding, compassion, and action to address and treat it effectively.

Source: yahoo.com

HEALTH

Want to Keep Your Brain Sharp? Here Are 5 Things You Can Do

As we age, our brain's health can change. This can lead some to worry about memory loss and other declines in thinking. But there are effective ways to keep your brain sharp and healthy. Here are five tips based on expert advice:

1. Stay Active: Regular exercise is not just good for your body; it benefits your brain too. Aerobic activities like walking or cycling help increase blood flow to the brain. Neurologist Dr. Steven Laureys recommends 20 minutes of aerobic exercise. Do it three times a week to improve brain health.

2. Keep Learning: Engaging in new and challenging activities can stimulate the brain. Try picking up a new hobby, learning a language, or playing a musical instrument. These activities help create new neural connections and boost cognitive functions.

3. Socialize More: Building and maintaining social connections are crucial. These activities mix mental stimulation with social interaction. For example, playing word games or joining a club. They can reduce the risk of cognitive decline.

4. Get Quality Sleep: A good night’s sleep is essential for brain health. Sleep acts as a detox for your brain, clearing out waste. Poor sleep can negatively affect your memory and cognitive abilities.

5. Practice Meditation: Meditation can be a powerful tool for maintaining cognitive health. It helps manage stress and focus the mind. Programs like Mindfulness-Based Stress Reduction can be particularly beneficial for brain health.

Adding these practices to your daily routine can help keep your brain sharp as you age.

Source: cbc.ca

Effects of Moderate Alcohol Consumption and Hypobaric Hypoxia: Implications for Passengers’ Sleep, Oxygen Saturation, and Heart Rate on Long-haul Flights

When you're on a long flight, you might want to have a drink to help you fall asleep. But, combining alcohol with the lower oxygen levels in the airplane cabin might not be a good idea for your health.

Drinking alcohol can make it easier to fall asleep, but it messes with your deep sleep, which helps you feel refreshed. Also, both alcohol and the thin air in the cabin lower the oxygen in your blood. This makes your heart work harder as it tries to pump more blood to make up for the lower oxygen.

Researchers studied healthy people in conditions like those in an airplane. They found that when people drank alcohol and were in these flight-like conditions, their blood oxygen levels dropped more than if they didn't drink. This means their bodies were under stress for a longer time, which could lead to serious health problems.

Their heart rates also went up more when they drank alcohol under these conditions. This could make their conditions worse. It is a risk for older adults or people with heart problems.

Based on this study, it might be better for passengers, especially those with heart concerns, to skip the alcohol. This can help make the flight safer and more comfortable. Airlines and doctors might also want to advise passengers to avoid alcohol to ensure a healthier trip.

Source: thorax.bmj.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.