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- 07/22/25 - #439
07/22/25 - #439
Health Horizon. Herald Staff
July 22, 2025
Good morning. In today’s edition:
You Probably Don't Need Foods With Added Protein, Nutritionists Say
A New Study Suggests That the Global Rise in Obesity is Primarily Due to Increased Calorie Consumption Rather Than Reduced Physical Activity, as Differences in Energy Expenditure Between Populations Are Too Small to Account for the Dramatic Weight Gain Observed Worldwide
Microplastics Can Cause Malignant Changes in Lung Cells
Insomnia Could Be Key to Lower Life Satisfaction in Adults With ADHD Traits. Study Found ADHD Traits Were Associated With Worse Depression, More Severe Insomnia, Lower Sleep Quality, and a Preference for Going to Bed and Waking Up Later
…and lots more. Have a great day!
FOOD & NUTRITION
You Probably Don't Need Foods With Added Protein, Nutritionists Say
Protein is important for your body. It helps build and repair muscles, bones, and skin. But despite the rise in high-protein snacks, shakes, and even popcorn, experts say most adults are already getting enough protein—especially if you're eating enough food each day.
Federica Amati, a nutrition expert at Imperial College London, says added protein in foods is often more about marketing than health. “It’s not backed by science,” she explains.
The World Health Organization says healthy adults need about 0.4 grams of protein per pound of body weight. That’s about 60 grams per day for men and 50 grams for women. Most people in developed countries eat more than that without even trying.
Good protein comes from foods like meat, eggs, dairy, beans, nuts, tofu, and fish. Plant-based sources also offer fiber, which many people don’t get enough of. While meat is rich in iron and zinc, it also comes with saturated fat. A balanced mix of both plant and animal proteins is best.
Experts suggest spreading protein throughout the day instead of eating it all at once. This may help keep muscles strong as we age.
Unless your doctor says you need more protein, you likely don’t need to buy products with extra protein. And if your goal is to build strength, lifting weights will do more than any protein bar.
Bottom line: Eat balanced meals, stay active, and skip the pricey “protein-packed” snacks unless truly needed.
WEIGHT LOSS
A New Study Suggests That the Global Rise in Obesity is Primarily Due to Increased Calorie Consumption Rather Than Reduced Physical Activity, as Differences in Energy Expenditure Between Populations Are Too Small to Account for the Dramatic Weight Gain Observed Worldwide
A new study looked at over 4,200 adults in 34 countries and found that eating too many calories is the main reason for rising obesity—not a lack of physical activity.
The study included people from rich, modern countries and from small farming or hunting communities. It found that people in richer countries often have bigger bodies, so they burn more calories just to stay alive. Even with that, they are still gaining more weight.
When scientists adjusted for body size, the difference in energy use between people was small. These small changes were not enough to explain the big rise in body fat. This means most weight gain is likely caused by eating more food, not moving less.
The study also found that people in wealthy countries eat more ultra-processed foods. These foods—like chips, fast food, and soda—are full of calories, easy to overeat, and harder for the body to burn off. This kind of food makes people gain more fat.
The results show that while exercise is still very important for health, the food we eat matters more when it comes to weight. People who want to lose weight or stay healthy should pay close attention to how much and what kind of food they eat.
Eating less processed food and more whole, natural food can help. Moving your body is good for your heart and mind—but managing your diet is key for managing your weight.
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HEALTH
Microplastics Can Cause Malignant Changes in Lung Cells
Tiny plastic particles in the air, called microplastics, may damage lung cells and raise the risk of cancer, according to a new study from MedUni Vienna. These plastics are found in many everyday items like food containers, coffee cups, and other throwaway products.
Researchers looked at how small bits of polystyrene plastic affect different lung cells. They found that healthy lung cells absorb the smallest particles more than cancer cells do. After being exposed to the plastic, the healthy cells showed signs of stress and damage.
The cells had trouble fixing their DNA, started growing too fast, and showed signs that may lead to cancer. This is important because these early changes can happen before cancer forms.
Lung cancer cells were not as affected. But even short-term contact with plastic particles changed the healthy cells in ways that could lead to problems later. The researchers also noticed that the cells tried to defend themselves by turning on systems to fight stress.
Breathing is a major way these plastic particles enter the body, but not much is known about how they affect our lungs. This study shows that healthy lung cells may be especially at risk.
Experts say more research is needed. They also say we need to take action to reduce plastic waste.
For adults over 45, this is a reminder to pay attention to air quality and limit plastic use when possible. Breathing cleaner air may help protect your lungs and long-term health.
Insomnia Could Be Key to Lower Life Satisfaction in Adults With ADHD Traits. Study Found ADHD Traits Were Associated With Worse Depression, More Severe Insomnia, Lower Sleep Quality, and a Preference for Going to Bed and Waking Up Later
A new study shows that insomnia may be a key reason why adults with ADHD traits often feel less satisfied with their lives. Researchers from the University of Southampton and the Netherlands Institute for Neuroscience studied over 1,300 adults. They found that people with ADHD traits were more likely to have trouble sleeping, feel more depressed, and prefer going to bed and waking up late.
Adults with ADHD often deal with trouble focusing, restlessness, and acting without thinking. These traits may lead to poor sleep. At the same time, lack of sleep can make ADHD symptoms worse. This creates a cycle that may lower a person’s mood and overall happiness.
Dr. Sarah Chellappa, one of the researchers, says that sleep problems affect the brain’s ability to focus and handle emotions. That may be part of why people with ADHD traits report lower life satisfaction.
The study suggests that treating insomnia might help improve life for these adults. Therapy like Cognitive Behavioral Therapy for Insomnia (CBT-I) or sleep restriction therapy could be helpful.
Professor Samuele Cortese, another researcher, says more research is needed. But improving sleep may help with mood, focus, and daily life.
If you have signs of ADHD and find it hard to sleep, talk to your doctor. Fixing sleep issues may help you feel better overall.
Taking care of your sleep might be one of the best ways to improve your mental health and enjoy life more.
✢ 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.