08/21/25 - #461

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Good morning. In today’s edition:

  • Popular Supplement Kratom Faces Scrutiny Over Addiction Concerns: "It's Ruining People's Lives"

  • Walking for Weight Loss

  • When Individuals Move to More Walkable Cities, They Substantially Increase Their Physical Activity – These Changes Hold Across Genders, Ages and Body Mass Index Values

  • Antidepressant Vortioxetine Linked to Greater Cognitive and Mood Improvements in Alzheimer’s Patients

…and lots more. Have a great day!

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FOOD & NUTRITION

Popular Supplement Kratom Faces Scrutiny Over Addiction Concerns: "It's Ruining People's Lives"

Kratom is a supplement made from the leaves of a tree found in Southeast Asia. It's sold as a powder, pill, drink, or tea. People use it for energy, pain relief, or to relax. Since it's plant-based, many believe it's safe. But experts are warning that kratom can be dangerous.

Some users have become addicted. Others have had seizures. In some cases, people have died—especially when mixing kratom with alcohol. The FDA says kratom can lead to substance use problems and should be avoided. Six states and Washington, D.C. have banned it. At least 18 other states now have rules for selling it.

Jasmine Adeoye, age 29, started drinking a kratom product called Feel Free Classic while trying to stop drinking alcohol. She thought it was a safe option, but ended up addicted. “You think it’s safe, but then you feel like something’s wrong with you when you can’t stop,” she said. She now warns others on social media.

Feel Free and similar drinks are easy to find in stores and don’t have strong warning labels. Experts say that’s part of the problem.

Kratom has also led to lawsuits. In 2023, people sued the makers of Feel Free, saying it was falsely marketed as a safe alcohol alternative. The company later settled and now says it includes safety tips on the label.

Even though some changes have been made, experts say kratom is still risky—and more people need to know the facts before trying it.

WEIGHT LOSS

Walking for Weight Loss

Walking isn’t just good for your heart and mind—it’s also one of the best ways to lose weight, especially around your belly.

Just 2,000 steps a day (about one mile) lowers your risk of disease. At 4,500 steps, your heart gets stronger. Over 7,000 steps a day? You may live longer. But walking does more than protect your health—it helps burn fat, balance blood sugar, and reduce belly size.

After meals, a short walk can lower blood sugar, which helps stop sugar from turning into fat. Morning walks while fasting may burn even more fat. Brisk walking increases benefits even further. And if you add short bursts—3 minutes fast, 3 minutes slow, repeated for 30 minutes—you could see more results than walking at a steady pace for two hours.

Want to measure progress? Don’t rely only on a scale. Measure your waist at the belly button. As fat drops and muscle builds, your waistline shrinks, even if your weight stays the same.

Add variety to boost results:

  • Walk uphill or up stairs.

  • Try walking backward (in a safe place) to improve balance and joint strength.

  • Breathe through your nose to help your body use oxygen better.

  • Walk without distractions to reduce stress.

Walking is low-impact, easy to start, and great for long-term weight loss. Just stay consistent, give your body rest when needed, and enjoy the journey—one step at a time.

HEALTH

When Individuals Move to More Walkable Cities, They Substantially Increase Their Physical Activity – These Changes Hold Across Genders, Ages and Body Mass Index Values

A new study found that people walk more when they move to walkable cities. On average, they take about 1,100 more steps each day. That’s around 11 extra minutes of walking, which can help improve health.

The study looked at over 7,000 people who moved between 1,600 U.S. cities. Using smartphone step data, researchers found that people who moved to cities with sidewalks, parks, and nearby shops became more active. People who moved to less walkable cities walked less.

These changes happened across all age groups, body sizes, and both men and women. Even people who didn’t walk much before moving became more active. Older women saw smaller gains, likely due to things like safety concerns or caregiving duties. Walking groups or safer walking areas may help.

Most of the extra steps were from brisk walking, also called moderate-to-vigorous activity. This type of movement helps lower the risk of heart disease, diabetes, and other health problems.

The study found that if all U.S. cities had the same walkability as places like Chicago or Philadelphia, 36 million more Americans could meet national exercise goals.

This shows that city design plays a big role in how active people are. It’s not just about willpower—it’s also about the environment around us.

For adults over 45, living in a walkable area could be one of the easiest ways to stay active and healthy every day.

Antidepressant Vortioxetine Linked to Greater Cognitive and Mood Improvements in Alzheimer’s Patients

A new study found that the antidepressant vortioxetine may help people with early Alzheimer’s disease feel better and think more clearly.

Alzheimer’s is a brain disease that slowly affects memory and thinking. Many people with Alzheimer’s also feel depressed. This can make their symptoms worse. Doctors often give antidepressants, but some can hurt memory instead of help it.

In this study, 108 patients with mild Alzheimer’s and depression were treated for one year. Some took vortioxetine. Others took common antidepressants like escitalopram, paroxetine, or bupropion.

People taking vortioxetine showed the most improvement in memory, attention, and problem-solving. They also had bigger drops in depression symptoms. Tests showed they improved more than people taking the other drugs. This was especially true compared to paroxetine, which can make memory worse in older adults.

Vortioxetine also helped with mood. Depression scores dropped more in this group than in the others. The most common side effects were nausea and headache. Only two people stopped treatment due to side effects, and no serious problems were reported.

This was a small study and only looked at people with mild Alzheimer’s. More research is needed to be sure of the results. But this drug may be a good option for people who have both memory problems and depression.

If future studies show the same results, vortioxetine could help improve both mood and thinking in people with Alzheimer’s.

Always talk to your doctor before making changes to your medication.

✢ 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.