08/13/25 - #455

Good morning. In today’s edition:

  • Study Shows Just One Can of Diet Soft Drink Increases Diabetes Risk. An Aussie Study Has Revealed an Alarming Consequence for Those Who Choose Diet Soft Drinks Like Diet Coke as Their “Healthier” Pick-me-up

  • Eating Minimally Processed Meals Doubles Weight Loss Even When Ultraprocessed Foods Are Healthy, Study Finds

  • You Can Slow Cognitive Decline as You Age, Large Study Finds. Here’s How

  • Sleep Problems Plague Almost Two-thirds of Older Adults With Cognitive Frailty. Participants With Anxiety Symptoms Had a 139.3% Higher Risk of Sleep Disorders Than Those Without. Chronic Anxiety Disrupts the Brain’s Stress-response Systems and Interferes With Neurotransmitters That Regulate Sleep

…and lots more. Have a great day!

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FOOD & NUTRITION

Study Shows Just One Can of Diet Soft Drink Increases Diabetes Risk. An Aussie Study Has Revealed an Alarming Consequence for Those Who Choose Diet Soft Drinks Like Diet Coke as Their “Healthier” Pick-me-up

If you reach for a diet soft drink to get through the afternoon, think twice. An Australian study of more than 36,000 adults followed for nearly 14 years found that drinking one diet soft drink a day was linked to a 38% higher risk of developing type 2 diabetes. People who chose full-sugar soft drinks had a 23% higher risk.

Why could this happen? Artificial sweeteners may confuse the body’s response to sweetness. That can drive cravings, raise appetite and harm blood sugar control. The study suggests the problem is not only sugar, but the daily habit of drinking sweet beverages.

What this means for you, especially if you’re 45 or older: small changes can protect your health. Try these swaps most days: • Water—plain or sparkling—with lemon or lime • Unsweetened tea or coffee • Infused water with mint, cucumber, or berries • Milk or unsweetened plant milk with meals

If you still want a soft drink, make it occasional instead of daily. Read labels, watch serving sizes, and focus on whole foods at meals to steady blood sugar.

Bottom line: Diet does not always mean better. Cutting back on all sweetened soft drinks—sugar or artificial—may lower diabetes risk and support healthier aging. Talk with your doctor if you have questions about your personal risk.

WEIGHT LOSS

Eating Minimally Processed Meals Doubles Weight Loss Even When Ultraprocessed Foods Are Healthy, Study Finds

Ultraprocessed foods make up more than half of what many adults eat. They’re convenient but tied to weight gain and other health problems. A UK randomized study found that even when ultraprocessed foods meet healthy targets, people lose about twice as much weight on minimally processed meals.

In the trial, 55 adults with excess weight rotated between two eight-week diets. One plan delivered ready-made ultraprocessed foods, such as breakfast bars and heat-and-eat entrées. The other provided meals made from whole ingredients, like oats, vegetables, lean proteins, milk, and eggs. Both plans followed national guidelines for calories, fiber, and limits on sugar, salt, and saturated fat. Participants could eat as much or as little as they wanted.

Results were modest but meaningful. On the minimally processed plan, people ate about 290 fewer daily calories and lost about 2% of starting weight in eight weeks, plus some body fat. On the ultraprocessed plan, they ate about 120 fewer calories and lost a little weight, too. Triglycerides fell more with minimally processed meals, while LDL (“bad”) cholesterol dropped more with the ultraprocessed menu — a surprise that needs more study.

What should you do? Cook more at home when you can. Build meals around whole foods. When you buy packaged items, read labels. Pick options lower in sugar, salt, and saturated fat and higher in fiber. Aim for shorter ingredient lists with fewer additives.

HEALTH

You Can Slow Cognitive Decline as You Age, Large Study Finds. Here’s How

A large U.S. trial of 2,111 adults ages 60–79 suggests lifestyle changes can slow cognitive aging. All were sedentary and at higher risk due to blood pressure or blood sugar. Half joined structured group sessions with coaching on exercise, diet, social ties, brain training, and tracking blood pressure and other vitals. The other half were self-guided.

After two years, the coached group delayed normal cognitive aging by about one to nearly two years compared with the self-guided group. Both groups improved, showing that even simple changes help. Researchers will follow participants longer to confirm lasting benefits.

What to do:

  1. Move daily: Aim for 30 minutes of aerobic activity that raises your heart rate. Add strength work and stretching several times a week. Start low and build up.

  2. Eat for your brain (MIND diet): Pile on leafy greens and other vegetables. Enjoy berries most days. Use 2 tablespoons of extra-virgin olive oil daily. Limit fried foods, processed meats, cheese, butter, and sugary sweets.

  3. Stay social: Meet friends, join a class, or volunteer. Isolation harms brain health.

  4. Train your mind: Try puzzles or a reputable brain-training app.

  5. Know your numbers: Check blood pressure and blood sugar and track them.

Bottom line: Brain health is a long game. Small, steady steps—especially with support—can add up to meaningful gains over time.

Sleep Problems Plague Almost Two-thirds of Older Adults With Cognitive Frailty. Participants With Anxiety Symptoms Had a 139.3% Higher Risk of Sleep Disorders Than Those Without. Chronic Anxiety Disrupts the Brain’s Stress-response Systems and Interferes With Neurotransmitters That Regulate Sleep

New research from China shows that sleep problems are common in older adults with cognitive frailty, a mix of physical weakness and mental decline. In the study, 64.40% met criteria for a sleep disorder. That’s far higher than the global average of 40% for older adults in the community and 26.8% for healthy seniors.

Where you live matters. Compared with cities, rural areas were linked to a 29.4% lower risk of sleep disorders. Less night light, quieter surroundings, and regular physical work may support melatonin and body clocks.

Money stress raises risk. Older adults from lower-income homes had a 41.3% higher risk, likely tied to bills and worry.

Social life helps. Compared with no social activity, joining in one to three days a week had a 49.3% lower risk. Daily activity had a 39.3% lower risk. Moderate engagement may steady routines, reduce loneliness, and ease anxiety.

Mental health matters most. Participants with anxiety symptoms had a 139.3% higher risk of sleep disorders. Chronic anxiety keeps the brain’s stress system “on” and disturbs the chemicals that regulate sleep.

If this sounds familiar, talk with your clinician. Simple steps can help: daylight, light exercise, a calm wind-down, and social time. If anxiety is a trigger, ask about counseling, mindfulness, or safe medicines.

✢ 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.