Good morning. In today’s edition:

• Coffee: Drink Three Cups a Day for 'Far-reaching Benefits', Say Weight Loss Scientists

• Which is Better Weight Training or Cardio?

• How Redefining ‘Normal’ Iron Levels Could Help Improve Women’s Health

• A Study of 311,892 People From Eight European Countries Over an Average of 10.9 Years Found That Every 10% Increase in Ultra-processed Foods in a Person's Diet is Linked to a 17% Rise in Type 2 Diabetes Risk

…and lots more. Have a great day!

FOOD & NUTRITION

Coffee: Drink Three Cups a Day for 'Far-reaching Benefits', Say Weight Loss Scientists

For a long time, people thought coffee was bad for your heart. But new research says it might help. It could protect us from diabetes and heart disease.

Scientists from Soochow University in China looked at health data from over 350,000 middle-aged adults. They found that drinking about three cups of coffee daily could cut the risk of heart and metabolism-related diseases by nearly half. This is compared to those who drink less than one cup.

Their study, published in the Journal of Clinical Endocrinology & Metabolism, shows that drinking coffee is linked to a lower chance of getting these diseases. "Having moderate amounts of coffee or caffeine as part of a healthy diet could be very beneficial," said Chaofu Ke, the lead researcher.

Coffee isn't just possibly good for your body. It might also improve your physical and mental performance and help your gut health. However, it's not suitable for everyone. Pregnant people and those with certain heart issues should be careful with how much coffee they drink. And remember, adding a lot of sugar or cream could cancel out the good effects.

To get the most health benefits from coffee, it's best to drink no more than four cups a day and keep it simple—either black or with a little milk.

Source: newsweek.com

WEIGHT LOSS

Which is Better Weight Training or Cardio?

Are you wondering whether to focus on weight training or cardio? Let's break down the essentials, especially if you're over 45.

Weight Training vs. Cardio: Weight training includes push-ups, pull-ups, sit-ups, and squats. This type of exercise uses your body muscles extensively. However, it doesn't stress the heart as much as cardio does.

The Heart and Exercise: Cardio workouts aim to increase heart rate and endurance. But, be cautious! High-intensity activities like plyometrics or sprints can spike your heart rate too quickly. This can be stressful for your heart, especially if you're middle-aged.

Healthy Practices: Instead of jumping into intense workouts, start slow. Allow your heart rate to decrease substantially between exercises. This gradual approach helps in reducing stress on your heart. Remember, a quick recovery in heart rate after stopping exercise is a sign of good heart health.

Diet and Exercise: When exercising, your body uses up stored sugar, which can make you feel dizzy or weak. To avoid these symptoms, consider a keto diet and intermittent fasting. This approach helps manage your blood sugar. It makes you less dependent on sugar reserves during workouts.

In Summary: If you're in your 40s, 50s, or older, focus on moderate weight training and gentle cardio. Watch your heart rate and give yourself plenty of rest between sessions. Combine this approach with a suitable diet to optimize your health.

As you age, ease into your workouts and manage your diet. They are key to maintaining your health.

Source: Dr. Eric Berg DC

HEALTH

How Redefining ‘Normal’ Iron Levels Could Help Improve Women’s Health

Many women feel tired, sad, and anxious without realizing it could be because they don't have enough iron. Nicole Williams felt this way for years until a doctor figured out her real problem was low iron. But her iron wasn't considered low enough by Ontario’s old rules.

Dr. Michelle Sholzberg, a blood doctor in Toronto, believes our standard for a healthy iron level is actually too low. She wants to raise this standard all over Canada to help find and treat iron problems earlier.

Iron is very important in our bodies. It helps carry oxygen in our blood and makes chemicals in our brain that help control our mood. When iron levels are too low, people can feel foggy, very tired, and even have dry skin and weak nails.

Studies show that about 7% of Canadians, especially women who can have babies, don't have enough iron.

Ontario has now changed its rules to better find and treat iron problems. The new rule says the iron storing protein in our blood should be at least 30 micrograms per liter.

With the right treatment, like iron pills or IVs, people feel much better—stronger and clearer.

This change is important because it helps doctors catch and fix iron problems sooner, especially in women. By knowing more about what iron levels should be, doctors can help many people feel better faster.

Source: cbc.ca

A Study of 311,892 People From Eight European Countries Over an Average of 10.9 Years Found That Every 10% Increase in Ultra-processed Foods in a Person's Diet is Linked to a 17% Rise in Type 2 Diabetes Risk

Eating a lot of processed foods might increase your chance of getting type 2 diabetes. This comes from a study of over 300,000 people across eight European countries that lasted nearly 11 years. The research showed that for every 10% more processed foods people ate, their risk of diabetes went up by 17%.

Processed foods include things like packaged snacks, ready-to-eat meals, and some drinks. These items are quick to grab and eat but aren't the best for your health.

The study was done by scientists at University College London and other top schools. They suggest that eating fewer processed foods and choosing more natural options, like fruits and vegetables, might help lower the risk of diabetes.

Foods that pose the highest risk include snacks and processed meats. These seem to be especially harmful. The researchers recommend paying more attention to these foods to improve health.

Why do these foods increase the risk? They might cause weight gain and lead to overeating. The ingredients and how these foods are made might also play a role.

So, what can you do? Try to reduce how much processed food you eat and swap them for less processed items. This change could help not just with diabetes risk but also make you healthier overall.

This research helps us understand how our food choices affect our health, especially as we get older. Making better food choices could be a key step in staying healthy.

Source: ucl.ac.uk

✢ 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.