08/07/25 - #451

Good morning. In today’s edition:

• Study Suggests That Compared to Cow's Milk, Soy Milk Has an a Higher Short-term Satiety Effect. The Higher Fiber Content in Soy Milk, Which is Known to Increase Satiety, Might Be a Factor That Contributed to This Finding

• A Genetic Test Could Predict the Odds of Obesity, Allowing for Early Interventions

• Fast Walking as Little as 15 Minutes a Day Was Associated a Nearly 20% Reduction in Total Mortality, While Only a 4% Reduction in Mortality Was Found in Association With More Than Three Hours of Daily Slow Walking

• Can’t Sleep? It’s Not Totally Your Fault

…and lots more. Have a great day!

FOOD & NUTRITION

Study Suggests That Compared to Cow's Milk, Soy Milk Has an a Higher Short-term Satiety Effect. The Higher Fiber Content in Soy Milk, Which is Known to Increase Satiety, Might Be a Factor That Contributed to This Finding

A new study from Indonesia suggests soy milk may help you feel full longer than cow’s milk. This could make it a helpful option for managing hunger and possibly preventing weight gain.

In the study, 28 young women drank either soy milk or cow’s milk along with a small breakfast. Both drinks had the same calories and protein. The researchers then tracked how full the women felt for three hours. Later, they were offered lunch and allowed to eat as much as they wanted.

While hunger levels rose over time for both groups, those who drank soy milk said they felt fuller for longer. They also ate slightly less at lunch. Although the difference in calories eaten wasn’t large enough to be called “significant,” the soy milk group had a more steady feeling of fullness throughout the morning.

One possible reason? Soy milk contains more fiber than cow’s milk. Fiber is known to slow digestion, which can help you feel full and satisfied longer. It may also help keep blood sugar and insulin levels steady—another factor linked to satiety.

The researchers say more studies are needed, especially in older adults, to understand how soy milk may support weight control over time. But for now, if you’re looking to curb between-meal hunger, a glass of soy milk might be worth trying.

As always, talk to your doctor or dietitian before making big changes to your diet.

Source: researchgate.net

WEIGHT LOSS

A Genetic Test Could Predict the Odds of Obesity, Allowing for Early Interventions

A new genetic test may help doctors find out if a child is at risk for obesity later in life. The test looks at a person’s DNA to find small changes that are linked to higher body weight. It gives a “risk score” that can show if someone is more likely to become obese as an adult—even before they turn 5.

The test was built using data from over 5 million people. It worked best for people with European ancestry but was less accurate for people of African, Asian, or Hispanic backgrounds. Scientists say they are working to make the test more useful for everyone.

While genes play a role in obesity, they are only part of the story. Things like where someone lives, what they eat, and how much they move are also very important. In fact, more than 80% of a person’s obesity risk comes from lifestyle and environment.

Still, finding out someone’s genetic risk early may help families take action. Healthy habits like eating fruits, vegetables, and getting exercise can make a big difference—especially if started young.

Obesity rates have more than doubled since 1990. In the U.S., over 40% of adults are obese. Doctors hope this test could be a useful tool to help lower those numbers.

Experts say genes matter, but what you do every day—like food choices and staying active—is still the most important part of staying healthy.

Source: yahoo.com

HEALTH

Fast Walking as Little as 15 Minutes a Day Was Associated a Nearly 20% Reduction in Total Mortality, While Only a 4% Reduction in Mortality Was Found in Association With More Than Three Hours of Daily Slow Walking

A new study shows that walking fast for just 15 minutes a day can lower your risk of death by nearly 20%. In comparison, people who walked slowly for over three hours a day only saw a 4% drop in risk.

Researchers studied nearly 80,000 adults over 16 years. Most of the people in the study were from low-income areas and were Black. They found that fast walking was linked to lower death rates, especially from heart disease. This benefit was seen even in people who already had health problems.

Fast walking includes brisk walking, walking up stairs, or walking at a quicker pace than usual. It is a simple and low-cost way to improve health. You don’t need special equipment or a gym. Even 15 minutes a day made a difference.

Slow walking still offers some health benefits, but you need to do it much longer to see results. Fast walking saves time and brings stronger results.

This study is important because it focused on groups that are often left out of health research. The results show that fast walking can help people of all backgrounds live longer and healthier lives.

If you haven’t been active, talk to your doctor before starting a new routine. But for many adults, picking up the pace during a daily walk could be one of the easiest ways to improve health. A short, brisk walk each day might help you live a longer, stronger life.

Source: ajpmonline.org

Can’t Sleep? It’s Not Totally Your Fault

If you struggle to sleep, you’re not alone—and it may not be your fault.

Many things can disturb sleep, and it’s not always about your bedtime habits. Noise, bright lights, uncomfortable temperatures, and even feeling unsafe in your home can all keep you awake. People with low incomes, shift workers, and caregivers often face more of these challenges. In fact, about 1 in 3 adults in the U.S. don’t get the recommended 7 hours of sleep a night.

Modern life adds to the problem. We often use phones or TVs too close to bedtime, drink caffeine late in the day, or stay up just to enjoy some quiet time. Some of us even try too hard to sleep—tracking sleep, buying gadgets, or forcing ourselves to bed early—which can backfire and make it harder to rest.

Sleep issues can also be linked to stress, anxiety, work hours, or even where you live. For example, people exposed to racism or who lack access to health care may face extra sleep challenges. And while some people seek the “perfect” night’s sleep with apps and fancy beds, others can’t fix the real issues that are keeping them awake.

If you’re struggling, try to focus on what’s in your control. Keep your room dark and cool, limit screens before bed, and avoid too much caffeine or alcohol. But above all, don’t blame yourself. Sometimes, the best thing you can do is trust your body—and let sleep come when it’s ready.

Source: vox.com

✢ 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.