07/23/24 - #179

Good morning. In today’s edition:

  • Bacon Newly Linked to Colon Cancer

  • How Can I Begin to Lose Weight?

  • Many Older Adults Are Still Taking Daily Aspirin, Even Though Some Shouldn’t Be, Experts Say

  • Weight Gain and Poor Nutrition Can Be the Consequences of Sleep-related Eating Disorder, or Sleep Eating, a Type of Abnormal or Unusual Behavior During Sleep

…and lots more. Have a great day!

FOOD & NUTRITION

Bacon Newly Linked to Colon Cancer

Eating a lot of bacon and other processed meats, like hot dogs, might increase your risk of colon cancer. Research shows that people who eat a lot of processed meats have a 40% higher risk of getting this cancer.

Why is bacon risky? It has preservatives called nitrates and nitrites that keep it fresh and tasty. However, when bacon is cooked, these preservatives can turn into harmful compounds that might damage our DNA and increase cancer risk.

Although bacon isn’t the only factor—other habits like drinking too much alcohol, smoking, and not exercising also matter—diet plays a big part. The World Health Organization says eating about 1.7 ounces of processed meat each day raises the risk of colon cancer by 18%.

But you don’t need to completely stop eating bacon. The key is moderation. Experts suggest keeping processed meat to about 70 grams per week. That’s like two and a half slices of bacon.

It's also okay to eat red meat in moderation, about three times a week. Red meat is rich in protein and iron. Eating plenty of fruits, vegetables, whole grains, and fish can also help lower cancer risk.

If you’re worried about your diet and cancer risk, talk to your doctor. They can give you advice that fits your health needs, helping you enjoy your food while staying healthy.

WEIGHT LOSS

How Can I Begin to Lose Weight?

If you're over 45 and want to lose weight, understanding how your body's hormones work can make a big difference. Instead of just cutting calories, it's important to focus on hormones that affect fat storage and burning.

Insulin is a key hormone that helps store fat. It's made by your pancreas. To start losing weight, you need to keep your insulin levels low. When insulin is high, it stops you from burning fat, no matter how much you exercise.

Controlling what you eat is crucial for managing insulin. Eating fewer carbohydrates is essential because carbs can increase your insulin levels. Try to eat less than 50 grams of carbs a day. If you want faster results, aim for less than 20 grams. Eating lots of fiber, like in green vegetables, is good because it doesn’t raise insulin much.

Intermittent fasting, or eating less often, also helps keep insulin low. Also, watch out for hidden sugars in foods like snack bars or sports drinks, which can stop fat burning.

Besides diet, reducing stress is important. Stress releases cortisol, a hormone that can make you store fat, especially around your belly. Simple activities like walking, cutting down on caffeine, and getting enough sleep can help control cortisol.

These steps will help you start losing weight and keep a healthy hormone balance for better overall health. Remember, it’s about making lasting changes to feel better in the long run.

HEALTH

Many Older Adults Are Still Taking Daily Aspirin, Even Though Some Shouldn’t Be, Experts Say

Many older adults in the United States still take a daily aspirin to prevent heart disease. But, new guidelines suggest they should not. This pill thins the blood and can prevent heart attacks and strokes by stopping blood clots. However, it can also cause serious bleeding, especially in older people.

For a long time, doctors told everyone to take low-dose aspirin daily to lower their risk of heart problems. But things have changed. Recent studies found that taking aspirin every day has risks. These, like excessive bleeding, often outweigh the benefits for many people. This is especially true for those over 60 and those on other medications.

In 2019, heart health groups updated their advice. They said aspirin shouldn't be used much by people trying to prevent their first heart attack or stroke. In 2022, experts advised against people over 60 starting aspirin for the first time to avoid heart disease.

Research shows that about 30% of older adults without heart disease still use aspirin. This shows that not everyone knows about the new advice.

Doctors emphasize that no one should start or keep taking aspirin without talking to a healthcare provider. The decision needs to be personalized, looking at the risks and benefits for each person.

Overall, aspirin helps some people who have had heart problems. But, it's not recommended for everyone trying to prevent these issues for the first time.

Weight Gain and Poor Nutrition Can Be the Consequences of Sleep-related Eating Disorder, or Sleep Eating, a Type of Abnormal or Unusual Behavior During Sleep

Sleep-related eating disorder (SRED), also known as sleep eating, is a sleep disorder that can lead to weight gain and poor nutrition, especially in adults over 45. People with SRED eat in their sleep without remembering it.

Jill, a 62-year-old who lives near Minneapolis, has struggled with SRED for years. She wakes up to find cookie wrappers or empty cracker boxes next to her bed and has no memory of eating them. This isn’t just grabbing a snack; it’s eating a lot of food, usually unhealthy, without fully waking up.

This condition does more than just interrupt sleep. It makes people gain weight and eat poorly. "You eat so much at night, and it feels awful trying to get through the next day," Jill explains.

Dr. Carlos Schenck, a sleep disorder specialist at the University of Minnesota, says SRED is tough to treat and really affects people's lives. It can start from other health issues or medications and is more common in women than men.

Treating SRED usually involves medications, changing some daily habits, and sometimes a sleep study to find out what triggers the eating.

Jill advises those with SRED to keep looking for the right doctor who understands and can help. "Don't give up if the first doctor doesn’t help," she says. Understanding and managing this disorder early can lead to a healthier life.

✢ 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.