09/19/25 - #482

Good morning. In today’s edition:

• A Diet Rich in Vegetable Proteins, Fibre, and Healthy Fatty Acids Benefits Both Mothers and Their Babies During Pregnancy and Breastfeeding

• Is Intermittent Fasting Helpful or Harmful?

• Heatwaves May Be Speeding Up Your Biological Ageing, Study Warns

• Working Out Doesn't Just Reshape Your Body – It Rewires Your Gut

…and lots more. Have a great day!

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FOOD & NUTRITION

A Diet Rich in Vegetable Proteins, Fibre, and Healthy Fatty Acids Benefits Both Mothers and Their Babies During Pregnancy and Breastfeeding

Eating well while pregnant and breastfeeding may help both moms and babies stay healthier, new research shows.

A diet high in plant protein, fiber, and healthy fats—like the Mediterranean diet—can support the mother’s gut health, boost her immune system, and prevent extra fat gain. It may also help her body recover better after giving birth.

Researchers in Spain looked at two types of diets. One was rich in soy, fiber, and fish oil. The other had more animal fats and protein. They found that the healthier diet improved gut bacteria, metabolism, and immune health in mothers. It also helped babies have fewer and less severe infections.

This happens because what a mother eats changes the good bacteria in her body. These changes affect her breast milk and help build a stronger immune system in her baby.

The study also found that moms who stuck with the plant-rich diet during breastfeeding had better recovery and fewer health issues. Their babies also had stronger defenses against sickness.

Experts say this research helps us understand how a mother’s diet can shape her baby’s health—not just now, but in the future too. More studies are still needed, but eating more plant foods, healthy fats, and fiber during pregnancy and breastfeeding looks like a smart choice.

If you’re pregnant or nursing, talk to your doctor or dietitian about ways to improve your diet.

This article is for general information only. Always speak with your healthcare provider for medical advice.

Source: web.ub.edu

WEIGHT LOSS

Is Intermittent Fasting Helpful or Harmful?

Intermittent fasting (IF) is a diet trend where people eat only during certain hours of the day or fast on some days of the week. The goal is often to lose weight or improve health. But is it really helpful—or could it cause harm?

Some early studies suggested that IF may help with blood sugar levels, cholesterol, and weight loss. But newer research shows mixed results. Many experts now say that IF works mostly because it helps people eat fewer calories—not because of the fasting itself. In fact, when people eat the same number of calories without fasting, the benefits are often the same—or even better.

There are also downsides. IF may lead to muscle loss, especially in older adults. That’s a concern because muscle helps keep us strong, mobile, and independent as we age. Skipping meals like breakfast has also been linked to higher risks of heart disease, obesity, and type 2 diabetes.

Some people may feel extra hungry after fasting and end up overeating later. IF can also be risky for people with diabetes, heart problems, cancer, or eating disorders. If you take medication, fasting may affect how your body reacts to it.

Experts say that healthy eating and regular exercise are safer and more proven ways to improve your health. If you're over 50 or have any medical conditions, talk to your doctor before trying IF.

Bottom line: Intermittent fasting isn’t a magic fix—and it may do more harm than good for some people.

Source: scientificamerican.com

HEALTH

Heatwaves May Be Speeding Up Your Biological Ageing, Study Warns

A new study warns that heatwaves may be making our bodies age faster.

Researchers followed almost 25,000 adults in Taiwan for 15 years. They found that just four extra hot days over two years caused a person’s body to age about nine extra days. This is called biological age, which is based on things like blood pressure, cholesterol, and organ health—not just your actual age.

The people hit hardest were outdoor workers, people living in rural areas, and those without air conditioning. These groups had more signs of faster aging.

When it’s very hot, the body works harder to stay cool. You sweat more and your heart and kidneys are under more stress. Over time, this can lead to damage in the body, such as inflammation and cell stress. This may be why repeated heat exposure speeds up aging.

The researchers say that if this kind of heat exposure continues for decades, the long-term health effects could be serious.

Heatwaves are getting worse around the world. In 2022, over 63,000 people died from extreme heat in Europe alone. Experts warn that without better protection, more people could suffer in the future.

To stay safe, spend time in the shade, use fans or air conditioning if available, and drink plenty of water.

Heat is more than just uncomfortable—it could silently speed up aging, especially for older adults and people without resources to cool down.

Stay cool. Stay safe. Protect your health.

Source: euronews.com

Working Out Doesn't Just Reshape Your Body – It Rewires Your Gut

Exercise is good for your body and mind. But new research shows it may also change your gut health.

A study from Edith Cowan University in Australia looked at how exercise affects the gut microbiome—the helpful bacteria in your belly. These bacteria support digestion, the immune system, and mood.

Researchers studied athletes doing both hard and light training. They found that people who trained harder had different gut bacteria. These changes included more short-chain fatty acids, which are good for health.

But it’s not just about exercise. Diet also matters. When athletes trained less, they ate more junk food and drank more alcohol. This lowered the quality of their diet and affected their gut bacteria. Even though their fiber intake stayed the same, the gut still changed. The study also showed that digestion slowed down during rest periods, which also affected the gut.

One reason for gut changes may be lactate, a substance made during intense workouts. This lactate moves from the muscles to the gut, where it may help grow healthy bacteria.

It’s still unclear exactly how the gut affects athletic performance. But signs show the gut may help control things like energy use and recovery. More research is needed to learn how exercise, diet, and digestion work together.

Still, staying active and eating fresh, healthy food may be good not only for your body—but also for your gut.

Disclaimer: This article is for general information only and not medical advice.

Source: scimex.org

✢ 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.