06/28/24 - #162

Good morning. In today’s edition:

  • Garlic Proves Potent in Reducing Blood Sugar and Cholesterol, Study Reveals

  • 5:2 Intermittent Fasting Diet Can Help People With Type 2 Diabetes. A Study on Around 500 Adults Found That After 16 Weeks, the Diet Achieved Better Blood Sugar Control and Weight Loss Than the Diabetes Drugs Metformin and Empagliflozin. It Also Improved Blood Pressure, Fat, and Cholesterol Levels

  • Employees Who Exercise Moderately Feel Less Emotionally Exhausted and More Personally Satisfied at Work Than Their Less Active Co-workers

  • Key Brain Signal Linked to Memory Formation Deteriorates After Sleep Deprivation, Finds a Study in Rats. Even a Night of Normal Slumber After a Poor Night’s Sleep Isn’t Enough to Fix the Brain Signal

…and lots more. Have a great day!

FOOD & NUTRITION

Garlic Proves Potent in Reducing Blood Sugar and Cholesterol, Study Reveals

Recent research shows that garlic is not just for cooking but also good for our health. A study by Southeast University in China found that eating garlic can lower blood sugar and bad cholesterol. It also raises good cholesterol.

Garlic has been used in many cultures as a natural remedy for different health issues. This new study looked at how garlic affects our body's handling of sugars and fats. This is important to avoid diseases like heart problems and diabetes.

The results were positive. The study found that garlic can significantly lower fasting blood sugar, which is great news for people with diabetes or those at risk. It also reduced total cholesterol and bad cholesterol (LDL-C), which can help prevent heart disease.

However, garlic didn't change the levels of triglycerides, another type of fat in our blood.

For adults looking for natural ways to stay healthy, adding garlic to their diet might help. But, it's good to talk to a doctor before starting any new treatment. This is especially true if you're already taking medicine for other issues.

This study supports the idea that natural foods like garlic can do more than make our food taste better. They can also help us manage important health markers like blood sugar and cholesterol.

WEIGHT LOSS

5:2 Intermittent Fasting Diet Can Help People With Type 2 Diabetes. A Study on Around 500 Adults Found That After 16 Weeks, the Diet Achieved Better Blood Sugar Control and Weight Loss Than the Diabetes Drugs Metformin and Empagliflozin. It Also Improved Blood Pressure, Fat, and Cholesterol Levels

A recent study had about 500 adults. It showed promising results for those with type 2 diabetes. Participants followed a 5:2 intermittent fasting diet. They saw better blood sugar control. They also lost a lot of weight. This diet involved eating normally for five days and reducing calorie intake for two non-consecutive days each week.

After 16 weeks on this regimen, the study found that the participants' results were better than those taking common diabetes drugs. These drugs include Metformin and Empagliflozin. Not only did the fasting group achieve better blood sugar control, but they also lost more weight compared to those on medication. Moreover, the diet helped improve other health markers such as blood pressure, fat levels, and cholesterol.

This approach is called the 5:2 intermittent fasting meal replacement (5:2 MR). It could be a great alternative to starting medication for early-stage type 2 diabetes. It stresses the role of lifestyle changes in controlling the disease. They can be especially helpful for those newly diagnosed.

The study's findings highlight the power of custom diets. They can help manage and maybe improve type 2 diabetes. As a result, this method could be an effective first lifestyle intervention. It offers a practical alternative to medication.

HEALTH

Employees Who Exercise Moderately Feel Less Emotionally Exhausted and More Personally Satisfied at Work Than Their Less Active Co-workers

A new study from the University of Michigan shows that workers who do moderate exercise, like walking or biking, feel better at work. This is compared to those who don't exercise much. This finding is important. Many workers today feel very tired and less interested in their jobs. This often leads to "quiet quitting," where people do the bare minimum without quitting.

Michele Marenus led the study. Her team looked at 520 workers. They divided the workers into groups based on how much they exercise. They found that people who exercised a moderate amount were less tired and happier at their jobs than people who exercised little or a lot. This suggests that you don't need to exercise extremely hard to feel better at work.

Moderate exercise also has other health benefits. It increases a protein in the brain called BDNF, which helps with brain health and thinking skills.

The study suggests that businesses should encourage workers to exercise. The exercise should be moderate. It could make workers happier and more productive. Simple steps like supporting gym memberships or having flexible work hours could help.

Overall, the study shows that moderate exercise is good not just for staying fit, but also for feeling better and more engaged at work. So, finding a good balance in how much you exercise could really help at work and in overall health.

Key Brain Signal Linked to Memory Formation Deteriorates After Sleep Deprivation, Finds a Study in Rats. Even a Night of Normal Slumber After a Poor Night’s Sleep Isn’t Enough to Fix the Brain Signal

Recent research involved rats. It showed that lack of sleep can greatly disrupt brain signals. These signals are needed to form long-term memories. The study is in Nature. It shows that even one full night of restful sleep can't fully fix these signals.

The study focused on the brain’s hippocampus. Neurons there typically fire in synchronized patterns called sharp-wave ripples. These ripples are crucial for memory. They help move information from short-term to long-term storage. When rats were deprived of sleep, their ripple activity was there but disorganized. This led to weaker memory formation.

Loren Frank is a neuroscientist not involved in the study. He stressed the importance of these findings. He noted that there is a "critical window for memory processing." Once missed, it cannot be reclaimed. This could explain why cramming all night for an exam often fails to yield good results—it disrupts these critical brain patterns.

The implications of these findings extend beyond academic settings. For example, sleep deprivation causes disorganized neural patterns. These patterns hinder long-term memory formation. This problem is important for people going through traumatic events. It could help with conditions like PTSD.

This study advances our understanding of how sleep affects memory. It also opens the door to making treatments to improve memory restoration and retention.

✢ 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.