07/26/24 - #182

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Good morning. In today’s edition:

  • Almonds Improve Heart Health by Lowering Bad Cholesterol, Blood Sugar, and Blood Pressure. They Might Also Reduce Inflammation and Improve Blood Vessel Lining Health. Almonds Also Have Fiber for Fullness, Potentially Aiding Weight Management

  • Difficult to Lose Weight

  • Scientists May Be Close to Holding Back One of the Deadliest Cancers

  • Evening Activity for Better Sleep – Rigorous Exercise Before Bed Has Long Been Discouraged, but Researchers Have Found Short Bursts of Light Activity Can Lead to Better Sleep in a World First Study

…and lots more. Have a great day!

Transform Your Meals With Purple Carrot’s Prepared Plant-Based Meals

Purple Carrot is on a mission to prove that plant-based eating doesn’t have to be difficult, boring, or time-consuming.

We’ve all been there. You search for recipes, shop for groceries, and spend hours preparing a nutritious meal for your family, only to be left with a lackluster dish that leaves you craving takeout.

With Purple Carrot’s chef-prepared meals and perfectly curated meal kits, you’ll never have to deal with these challenges again. Purple Carrot provides everything you need to put tasty dishes on the table that everyone will love - choose from high-protein, lower-calorie, high-fiber, and gluten-free options every week and skip or cancel whenever you want to take a break

Purple Carrot also knows the power of eating seasonally.

That’s why, this month, they’re offering an array of delicious, summer-themed meals filled with seasonal ingredients, including: Stuffed Sweet Potatoes with Cucumber Chickpea Salad, Sticky Mango Tofu with Quinoa, and Crispy Black Bean Tacos with Blistered Tomato Salad.

Get these seasonal meals while you can!

FOOD & NUTRITION

Almonds Improve Heart Health by Lowering Bad Cholesterol, Blood Sugar, and Blood Pressure. They Might Also Reduce Inflammation and Improve Blood Vessel Lining Health. Almonds Also Have Fiber for Fullness, Potentially Aiding Weight Management

As we get older, keeping our hearts healthy is key. Almonds are a tasty snack that's great for your heart. They have a bunch of nutrients that help keep your heart in good shape by lowering bad cholesterol, controlling blood sugar, and reducing blood pressure.

Almonds are full of monounsaturated fats that help manage cholesterol levels. They lower the bad kind (LDL) and help keep the good kind (HDL) stable. This means less stress on your heart.

These nuts are also great for blood sugar control. They have a low glycemic index, which means they don't cause your blood sugar to spike after eating them. This is especially important for people watching their sugar levels.

High blood pressure is a silent risk that can lead to heart problems. The potassium in almonds helps balance out sodium in your body, which can help lower blood pressure.

Almonds even fight inflammation, thanks to their antioxidants like vitamin E. These protect your heart and keep your blood vessels healthy.

They're also good for your gut health, which is surprisingly important for your heart. Almonds help the good bacteria in your gut, which can reduce inflammation and improve blood vessel health.

Plus, almonds are filling because they're high in fiber and protein, helping you avoid overeating and stay at a healthy weight—important for a healthy heart.

Just a handful of almonds each day can make a big difference for your heart health. So why not add some to your diet?

WEIGHT LOSS

Difficult to Lose Weight

Are you finding it hard to lose weight despite your best efforts? It's a common frustration, especially as we age. The solution might lie beyond the usual diet and exercise.

One major hidden culprit in weight loss challenges is insulin. Insulin management is crucial because it affects how your body metabolizes food. Foods that are high in refined starches, like some "zero sugar" products, can spike your insulin levels just as much as sugar. They might even spike it more. This is because these foods are low in fiber and high in processed starches, which break down into sugars.

Another hidden factor is frequent eating. Each snack or meal can cause an insulin spike, disrupting your metabolic balance. Improving insulin sensitivity can help. You can do this by eating less sugar, eating less often, and adding exercise to your routine.

Stress and poor sleep also play significant roles. Lack of sleep can increase cravings for unhealthy foods and throw off your body’s hunger signals, making it harder to lose weight. If you’re stressed or not sleeping well, focusing on improving these areas can make a significant difference.

Lastly, consider the role of medications and natural remedies. Some drugs can impede weight loss. But, supplements like berberine or apple cider vinegar might help manage insulin levels and support weight loss.

Remember, weight loss is a complex process influenced by more than just calories in and out. Addressing these hidden factors can help you achieve your health and weight goals more effectively.

HEALTH

Scientists May Be Close to Holding Back One of the Deadliest Cancers

Scientists are working hard to fight pancreatic cancer, a very deadly type of cancer that kills about 9,000 people every year in the UK. Famous people like Alan Rickman and Patrick Swayze also lost their lives to it. Sadly, only 10% of those diagnosed live longer than five years.

Researchers have found a clue in a gene called HNF4A, which is very important for many body organs. They think this gene might help control how fast and aggressively pancreatic cancer grows. The cancer seems to turn off parts of this gene, which helps it spread and get worse quickly.

Dr. Maria Hatziapostolou studies this at Nottingham Trent University. She says it's critical to understand this cancer better. It has the worst survival rate of all common cancers. Their new findings might lead to better treatments that could help patients live longer.

The study was supported by Pancreatic Cancer UK. It was shared in the Gastro Hep Advances journal. The study looked at healthy and cancerous pancreatic tissue. The researchers discovered that DNA methylation shuts down parts of the HNF4A gene. This lets the cancer grow fast.

This important work gives hope for developing new treatments that could improve survival rates for people with this tough disease.

Evening Activity for Better Sleep – Rigorous Exercise Before Bed Has Long Been Discouraged, but Researchers Have Found Short Bursts of Light Activity Can Lead to Better Sleep in a World First Study

Health experts have long said that tough workouts before bedtime aren't good because they can make it hard to sleep. But a new study from the University of Otago shows something different. Doing light activities in the evening might actually help you sleep better.

Researchers tried something new in their study, published in BMJ Open Sport & Exercise Medicine. They had people either sit for a long time or take breaks every 30 minutes to do light exercises like chair squats, calf raises, and standing knee lifts. These exercises don't need any special equipment and are easy to do at home.

The findings were pretty clear. People who did these small exercises didn't just fall asleep faster; they also slept about 30 minutes longer.

Jennifer Gale, the lead researcher, said that sitting too much can raise the risk of health problems. These include diabetes and heart diseases. She noted, "Many sleep guides say to avoid hard exercise before bed. But, our study found that light, regular evening activity can be good for your sleep.""

Dr. Meredith Peddie led the study. She said the exercises are easy to do in your normal evening routine. You won't miss your favorite TV show.

This study suggests we might need to rethink our sleep guidelines. Gentle exercises in the evening could be a good way to improve sleep.

✢ 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.