07/01/25 - #424

Good morning. In today’s edition:

  • Leafy Greens Could Be Good for the Heart: A Cup and a Half of Leafy Green Vegetables Could Go a Long Way to Addressing Atherosclerotic Vascular Diseases (ASVD’s), Research Finds

  • A Vegan Diet Drastically Lowers the Body’s Acid Load, a Key Driver of Diabetes and Chronic Inflammation, Outperforming the Mediterranean Diet and Promoting Weight Loss, Improved Insulin Sensitivity, and Lower Blood Pressure

  • Staying Physically Active May Slow Cognitive Decline

  • Lack of Sleep Disrupts Key Brain Functions in Adolescents

…and lots more. Have a great day!

FOOD & NUTRITION

Leafy Greens Could Be Good for the Heart: A Cup and a Half of Leafy Green Vegetables Could Go a Long Way to Addressing Atherosclerotic Vascular Diseases (ASVD’s), Research Finds

Eating leafy green vegetables like spinach, kale, and broccoli may help protect your heart, new research shows. A study from Edith Cowan University found that just a cup and a half of these greens each day could lower the risk of atherosclerotic vascular diseases (ASVDs). These diseases can lead to heart attacks and strokes and are a major cause of death around the world.

The key nutrient is Vitamin K1. It helps stop calcium from building up in the blood vessels, which is one cause of heart disease. Researcher Montana Dupuy said leafy greens are a simple way to get more Vitamin K1 and support heart health.

People who ate about 30% more Vitamin K1 than what’s currently recommended had less thickening in the blood vessels of the neck. This thickening is an early sign of ASVD.

Vitamin K1 may also help bones stay strong, which is important as we get older.

Dr. Marc Sim, another lead researcher, said it’s easy to add more leafy greens to your daily meals. This small change might lead to big health benefits.

Now, the research team is working on new foods packed with leafy greens. These are being made for people with special health needs, like older adults in care homes. The goal is to turn this research into simple, healthy meals for the community.

Eating more leafy greens is an easy step you can take each day to support both heart and bone health.

WEIGHT LOSS

A Vegan Diet Drastically Lowers the Body’s Acid Load, a Key Driver of Diabetes and Chronic Inflammation, Outperforming the Mediterranean Diet and Promoting Weight Loss, Improved Insulin Sensitivity, and Lower Blood Pressure

A new study found that a low-fat vegan diet may work better than the Mediterranean diet for weight loss and improving health. The study followed 62 overweight adults who tried both diets over several months.

Each person ate a vegan diet for 16 weeks and a Mediterranean diet for another 16 weeks. Between the two diets, they took a short break.

The vegan diet helped people lose an average of 13 pounds, most of it from body fat. It also lowered their blood pressure and improved how their body used insulin. These changes happened even when the number of calories people ate stayed the same.

One reason the vegan diet worked so well is because it lowered the body’s acid load. Acid load is how much acid the body makes from food. A high acid load is linked to weight gain, high blood sugar, and inflammation.

Animal foods like meat, cheese, eggs, and fish raise acid levels in the body. In contrast, plant foods like fruits, vegetables, whole grains, and beans help reduce acid levels. Lowering the acid load may help the body burn fat more easily and keep blood sugar steady.

This study shows that a vegan diet can be a powerful tool for better health, especially for adults over 45. If you are thinking about changing your diet, talk with your doctor first to make sure it’s right for you.

HEALTH

Staying Physically Active May Slow Cognitive Decline

A new study from the University of Georgia shows that staying active may help slow down memory and thinking problems as we age. The researchers followed over 13,000 adults aged 50 and older for 16 years. They found that people who moved their bodies regularly had slower cognitive decline over time.

Even small changes made a difference. For example, going from exercising once a month to once a week helped slow down mental decline. People who did moderate activities like walking, gardening, or dancing a few times a week also saw benefits.

What mattered most was consistency over time. People who stayed active for many years showed the best results. Vigorous activities like jogging gave the most benefit, but even mild movement, like housework or stretching, helped.

The lead researcher, Suhang Song, said these small improvements can build up and delay the start of dementia by several years. That could help people live more independently and enjoy a better quality of life.

The study didn’t focus on exact time spent exercising. Instead, it looked at long-term habits. The key message is clear: keep moving and do it often.

Doctors and caregivers should encourage older adults to stay active. Setting simple, realistic goals can help make this a lifelong habit.

Bottom line: It’s never too late to start. Whether it’s dancing, walking, or cleaning the house—every bit of movement counts when it comes to protecting your brain.

Lack of Sleep Disrupts Key Brain Functions in Adolescents

A new study from the University of Georgia shows that not getting enough sleep can affect how a teenager’s brain works. Researchers studied over 2,800 kids and found that teens who slept less had weaker connections between parts of the brain that help with making decisions, controlling emotions, and learning.

These weaker brain connections are linked to mental health problems like depression, ADHD, and schizophrenia. Teens who didn’t sleep well were also more likely to act out, be aggressive, or have trouble controlling their impulses.

Researchers used Fitbits to track how long and how well the teens slept over two weeks. They also took brain scans and looked at reports from parents. The study found that boys and kids from minority groups were more likely to sleep less and have behavior problems.

Experts say sleep is very important for growing brains. “Sleep helps protect mental health and helps teens control their emotions,” said study author Assaf Oshri. Lack of good sleep can make it harder for teens to stay focused and calm.

Sleep quality matters too—not just how long they sleep. Taking a long time to fall asleep or waking up during the night can also hurt brain function.

The study suggests that helping teens sleep better could prevent behavior problems in the future. Parents can help by encouraging a regular bedtime, limiting screen time at night, and creating a calm bedtime routine.

Good sleep now can support better brain health later.

✢ 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.