Good morning. In today’s edition:

• Mediterranean Diet Linked to Reduced Risk of Cognitive Decline in Elderly Women | the Findings Add to the Growing Body of Evidence Suggesting That Diet Can Play a Crucial Role in Maintaining Cognitive Health

• Losing 20 Pounds

• New Shingles Vaccine Could Reduce Risk of Dementia. The Study Found at Least a 17% Reduction in Dementia Diagnoses in the Six Years After the New Recombinant Shingles Vaccination, Equating to 164 or More Additional Days Lived Without Dementia

• Sufficient Fruit Intake Early in Life Reduces the Likelihood of Depressive Symptoms in Late Life, Finds a New Study of 13,738 Adults From Singapore. Intake of Orange, Tangerine, Banana, Papaya, and Watermelon, but Conversely Not Vegetables, Was Associated With Reduced Odds of Depressive Symptoms

…and lots more. Have a great day!

FOOD & NUTRITION

Mediterranean Diet Linked to Reduced Risk of Cognitive Decline in Elderly Women | the Findings Add to the Growing Body of Evidence Suggesting That Diet Can Play a Crucial Role in Maintaining Cognitive Health

A recent study found that a Mediterranean diet may help older women keep their minds sharp as they age. The study, in "Nutritional Neuroscience," focused on women aged 65 and older over three years.

The Mediterranean diet is rich in fruits, vegetables, and whole grains. It uses olive oil. It has a moderate amount of fish and poultry. It has less dairy, red meat, and sweets. This diet is full of antioxidants, which help protect the brain from damage and diseases like Alzheimer’s.

The research was conducted in Gansu Province, China, from January 2019 to March 2022. It started with 3,241 people, but only 2,313 met all the study's requirements. After three years, 1,648 people finished the study.

At the beginning, the researchers tested everyone’s thinking skills with a common test called the Mini-Mental State Examination. They also checked how closely each person followed the Mediterranean diet.

The results showed that about 24% of the participants noticed their thinking skills got worse. However, those who stuck closely to the Mediterranean diet had a slightly lower risk of this happening. This was especially true for women over 65, where eating well seemed to really make a difference.

The best foods for the brain were beans, fish, and cooked vegetables with tomato sauces. The study had some limits, like focusing on people from one rural area and not checking if their eating habits changed over time. Future studies might look more into how changing what you eat can affect your brain health.

Source: psypost.org

WEIGHT LOSS

Losing 20 Pounds

Have you ever felt stuck when trying to lose 20 pounds, even though you're eating healthy and staying active? This is a common problem, and the reason might be something called insulin resistance.

Insulin is a hormone that helps our body use food for energy. Sometimes, our bodies struggle to use insulin properly, which can make losing weight very difficult. This condition sets a "set point" for weight that is hard to change, even with a good diet and exercise.

For example, a person I talked to was very upset because, despite eating well and exercising, she couldn't lose 20 pounds like her husband and friends. She thought she had a good metabolism because she could eat a lot without gaining weight. However, she didn’t realize that her body was actually struggling with insulin resistance.

To really start losing weight, longer fasting periods might be needed. Instead of fasting for 12-15 hours, extending it to at least 18 hours could help. Also, changing your diet can help with insulin. Reduce dairy and carbs. Add non-dairy fats, like coconut oil.

It’s important to get advice from people who have successfully managed their weight, not just anyone who offers advice.

If you're struggling to lose 20 pounds, consider insulin resistance. It may be affecting you. Try adjusting your diet and fasting to address it.

Source: Dr. Eric Berg DC

HEALTH

New Shingles Vaccine Could Reduce Risk of Dementia. The Study Found at Least a 17% Reduction in Dementia Diagnoses in the Six Years After the New Recombinant Shingles Vaccination, Equating to 164 or More Additional Days Lived Without Dementia

A new study shows that the latest shingles vaccine, called 'Shingrix,' might help prevent dementia. Researchers from the University of Oxford found that people who got the Shingrix vaccine had a lower chance of getting dementia. After getting the vaccine, there was a 17% drop in the number of people diagnosed with dementia over six years. This means they had about 164 extra days without dementia.

Shingles is a painful condition caused by the same virus that gives you chickenpox. It mostly affects older adults. The older vaccine, Zostavax, prevented shingles. But, it is being replaced by Shingrix because it works better.

The study looked at health records of over 200,000 people. Researchers compared those who got Shingrix to those who got Zostavax or other vaccines, like the flu shot. They found that Shingrix was better at reducing the risk of dementia than the other vaccines.

This discovery suggests that Shingrix might protect against both shingles and dementia. However, more research is needed. We must confirm these results and understand how the vaccine reduces dementia risk.

This finding is important. It shows that vaccines may help older adults live healthier, longer lives. They can prevent serious diseases like shingles and dementia.

Source: oxfordhealth.nhs.uk

Sufficient Fruit Intake Early in Life Reduces the Likelihood of Depressive Symptoms in Late Life, Finds a New Study of 13,738 Adults From Singapore. Intake of Orange, Tangerine, Banana, Papaya, and Watermelon, but Conversely Not Vegetables, Was Associated With Reduced Odds of Depressive Symptoms

A study of 13,738 people in Singapore found that, in middle age, eating certain fruits can lower the risk of depression later in life. The study, part of the Singapore Chinese Health Study, looked at how eating habits affect mental health over nearly two decades.

Participants shared their diet via a survey. Their mental health was checked using a depression scale. The study found that fruits, like oranges and bananas, are good at preventing signs of depression. However, vegetables did not show the same effect.

Researchers think fruits help because they have natural substances that protect the brain. These substances are called antioxidants and anti-inflammatories. Since fruits are usually eaten raw, these helpful nutrients stay in the fruit. Cooking vegetables might make them lose some of their beneficial properties.

This study shows that eating a lot of fruit, starting in middle age, can help prevent depression in older age. As more people around the world live longer, mental health problems are becoming more common in older adults. Getting people to eat more fruit could help reduce mental health issues. It would improve life for older adults and ease pressure on health care systems. This could be especially helpful as the number of older adults continues to grow.

Source: sciencedirect.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.