08/08/25 - #452

Good morning. In today’s edition:

  • High Consumption of Ultra-processed Foods Including Sour Cream, Hot Dogs and Pizza Linked to Increased Lung Cancer Risk in 155,000 Older Adults, Highlighting the Association Between Dietary Patterns and Lung Cancer Incidence in Aging Populations

  • Japanese Walking: Does It Really Help With Fat Loss?

  • How Many Daily Steps Do You Need to Boost Health? It’s Not 10,000, New Study Says

  • Liver Cancer Cases Are Projected to Double, but More Than Half Could Be Preventable

…and lots more. Have a great day!

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FOOD & NUTRITION

High Consumption of Ultra-processed Foods Including Sour Cream, Hot Dogs and Pizza Linked to Increased Lung Cancer Risk in 155,000 Older Adults, Highlighting the Association Between Dietary Patterns and Lung Cancer Incidence in Aging Populations

A new study shows that eating a lot of ultra-processed foods may raise your risk of lung cancer. These foods include items like hot dogs, pizza, sour cream, lunch meat, white bread, and soda.

Researchers followed over 100,000 adults, ages 55 to 74, for more than 12 years. People who ate the most ultra-processed foods were more likely to develop lung cancer than those who ate the least. This was true even after accounting for smoking, weight, and overall diet.

Ultra-processed foods are made with many additives and go through heavy processing. They often contain high amounts of salt, sugar, and unhealthy fats. They also lack fiber and important nutrients. These foods are easy to overeat and may lead to weight gain and long-term health problems.

The study found a 41% higher risk of lung cancer in people who ate the most of these foods. The risk was higher for both major types of lung cancer: non-small cell and small cell.

The study does not prove that ultra-processed foods cause cancer. But it shows a strong link between these foods and lung cancer. Experts say cutting back on ultra-processed foods and eating more whole foods—like fruits, vegetables, and whole grains—may help lower your risk.

As we get older, what we eat becomes even more important. Making small changes to eat less processed food could help protect your health.

WEIGHT LOSS

Japanese Walking: Does It Really Help With Fat Loss?

A new trend called “Japanese Walking” is getting attention online, especially among older adults looking for a simple way to stay healthy. But this method isn’t actually new. It’s based on something called interval walking, and it’s been used in Japan for years—especially to help older adults stay active without putting too much strain on their bodies.

Here’s how it works: walk fast for three minutes, then walk slowly for three minutes. Repeat this cycle for about 30 minutes a day. That’s it. No gym, no equipment, and no special skills needed.

Studies show this kind of walking can boost heart health, improve muscle strength, and even help with fat loss. It may also help manage blood sugar levels in people with Type 2 diabetes and lower the risk of diseases linked to aging and a lack of exercise.

Fitness experts say this method can raise your heart rate enough to improve endurance and brain health too. Some even say it could lower the risk of dementia by increasing blood flow to the brain.

The key, according to experts, isn’t working out harder—it’s being consistent. Walking every day, even just for half an hour, can make a big difference over time.

So if you’re over 45 and looking for a simple, safe way to stay active, Japanese walking might be a smart place to start. Just lace up your shoes and walk your way to better health.

HEALTH

How Many Daily Steps Do You Need to Boost Health? It’s Not 10,000, New Study Says

Many people think you need 10,000 steps a day to stay healthy. But a new study says that may not be true.

Researchers found that walking just 7,000 steps a day can lower your risk of many health problems. These include heart disease, type 2 diabetes, dementia, depression, and even cancer. In the study, walking 7,000 steps each day cut the risk of dementia by 38% and the risk of serious falls by 28%.

Even people who walked only 4,000 steps a day had better health than those who walked less than 2,000. While walking more is usually better, the biggest health benefits seemed to level off after 7,000 steps.

You don’t have to walk fast, but brisk walking is better for your heart and lungs. It can help lower blood pressure, improve mood, and support weight loss.

Experts still suggest at least 150 minutes of moderate activity per week, like walking or biking. But if that sounds like too much, setting a goal of 7,000 steps a day may be easier to stick with.

The good news is that even small increases in your daily steps—like an extra 1,000—can help your health.

This study shows that you don’t need to reach 10,000 steps to feel better and stay strong. For adults trying to stay active, 7,000 steps may be enough to boost both physical and mental health.

Just keep moving.

Liver Cancer Cases Are Projected to Double, but More Than Half Could Be Preventable

Liver cancer is expected to nearly double by 2050. But experts say more than half of these cases could be prevented.

In 2022, there were about 870,000 cases of liver cancer worldwide. That number may rise to 1.52 million if no action is taken. The main cause is viral infections like hepatitis B and C. Hepatitis B can be prevented with a vaccine, and hepatitis C can be treated. Because of this, cases from these viruses may drop in the future.

However, liver cancer linked to alcohol and obesity is expected to rise. Alcohol caused nearly 19% of liver cancer cases in 2022, and that may grow to over 21% by 2050. Obesity-related liver cancer may grow from 8% to almost 11% during the same time.

One major concern is MASLD—fatty liver disease caused by weight gain and poor metabolism. It affects about 1 in 4 U.S. adults. A more serious form, called MASH, can lead to liver damage and cancer, sometimes even without cirrhosis (scarring of the liver).

Doctors say the best treatment is weight loss. New drugs like Ozempic and Wegovy may help. But many people don’t know they have MASLD because it often has no symptoms.

Doctors suggest checking liver enzyme levels, especially if you have high blood pressure, high blood sugar, or extra weight. Catching liver disease early can help prevent cancer later. The key is early testing and lifestyle changes.

✢ 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.