10/02/25 - #491

Good morning. In today’s edition:

• Are Ultra-processed Foods All That Bad? What We Know – and Some Simple Swaps to Boost Your Diet

• Vegan Diets Significantly Reduced Body Weight (23lb/10kg), BMI, LDL/total Cholesterol, and HbA1c - Likely Mediated by Enhanced Satiety, Reduced Saturated Fat Intake, Improved Insulin Sensitivity, and Gut Microbiota Modulation, Systematic Review and Meta-analyses of RCTs Finds

• A New Study Provides Evidence That Caffeine Can Increase How Long People Persist in Trying to Complete Difficult or Unsolvable Tasks. The Findings Suggest That Caffeine May Promote a More Active Coping Style in Humans

• A New Study Found That During Geomagnetic Disturbances From Solar Activity, Women in Brazil Were Nearly Three Times More Likely to Have Heart Attacks

…and lots more. Have a great day!

FOOD & NUTRITION

Are Ultra-processed Foods All That Bad? What We Know – and Some Simple Swaps to Boost Your Diet

Ultra-processed foods are everywhere—frozen meals, sweetened cereals, energy drinks, and even some store-bought bread. But are they really that bad?

Experts say it depends.

Ultra-processed foods are made using heavy industrial techniques and often have added sugars, salt, fats, and preservatives. Eating too many of them has been linked to health problems like heart disease, digestive issues, and even early death. But not every ultra-processed food is harmful. Some can still be part of a healthy diet, especially if they're low in sugar and high in nutrients.

The real problem? These foods are often easy to overeat and low in fiber.

If you want to eat better without giving up convenience, try these simple tips:

• Choose whole foods: Fresh fruits, vegetables, nuts, and lean meats are great choices. Pick oats instead of oat bars or fresh potatoes over instant mash.

• Snack smarter: Go for plain yogurt with your own fruit instead of flavored types. Swap chips for popcorn with simple ingredients.

• Boost fiber: Look for foods with at least 3g of fiber per 100g. Aim for whole grains and veggies.

• Mix and match: Add fresh veggies to frozen meals or a salad beside a ready-made dish.

• Go easy on yourself: You don’t need to cut everything out. What matters most is your overall diet, not the occasional treat.

A little awareness goes a long way—and small swaps can make a big difference.

This article is for informational purposes only and is not medical advice.

Source: euronews.com

WEIGHT LOSS

Vegan Diets Significantly Reduced Body Weight (23lb/10kg), BMI, LDL/total Cholesterol, and HbA1c - Likely Mediated by Enhanced Satiety, Reduced Saturated Fat Intake, Improved Insulin Sensitivity, and Gut Microbiota Modulation, Systematic Review and Meta-analyses of RCTs Finds

A new study looked at the effects of vegan diets on people with extra weight, type 2 diabetes, or metabolic syndrome—and the results were promising.

After reviewing 11 high-quality clinical trials, researchers found that people who followed a vegan diet lost about 23 pounds (10 kg) on average. They also lowered their BMI, LDL (“bad”) cholesterol, total cholesterol, and HbA1c, a key marker for blood sugar control. The biggest improvements were seen in people who already had metabolic issues.

Why does this happen? Experts believe vegan diets work in several ways. They tend to be high in fiber and low in saturated fats, which can improve insulin sensitivity and help you feel full longer. A plant-based diet may also support healthier gut bacteria, which plays a role in weight and blood sugar management.

However, not all markers improved. The study found no consistent changes in blood pressure, HDL (“good”) cholesterol, or triglycerides.

It’s important to note: a healthy vegan diet takes planning. Without certain foods, people may miss nutrients like B12, iron, and omega-3s. But with the right choices and supplements, a vegan diet can be both safe and effective.

If you're dealing with high cholesterol, weight gain, or type 2 diabetes, a vegan diet could be a natural way to support your health.

Disclaimer: This article is for informational purposes only and does not provide medical advice. Always consult your healthcare provider before making dietary changes.

Source: sciencedirect.com

HEALTH

A New Study Provides Evidence That Caffeine Can Increase How Long People Persist in Trying to Complete Difficult or Unsolvable Tasks. The Findings Suggest That Caffeine May Promote a More Active Coping Style in Humans

A new study shows that caffeine might help people keep trying, even when tasks are very hard or impossible to solve. This effect was strongest in people who felt stressed before starting the task.

In the study, researchers gave college students gum with or without caffeine. Then they asked them to do tricky tasks, like finding hidden pictures or solving scrambled words. Some of the tasks were made to be impossible to finish. The researchers wanted to see how long people would keep trying.

When students chewed gum with 100 milligrams of caffeine—about the same as a strong cup of coffee—they spent more time trying to finish the task, even when they couldn’t. But the lower dose of 40 milligrams didn’t make much difference.

In one part of the study, students put their hands in ice water to feel mild stress before doing the task. Those who got both stress and caffeine tried the longest.

The researchers believe caffeine may boost focus and help people cope better when things get tough. They also say it may work by reducing tiredness or changing brain chemicals linked to motivation.

Still, the study had limits. It only looked at short tasks, not long-term goals. Also, people’s usual caffeine habits weren’t fully tracked.

More research is needed, but these findings suggest caffeine might help some people stay motivated—especially during stressful moments.

Disclaimer: This article is for informational purposes only and does not offer medical advice.

Source: psypost.org

A New Study Found That During Geomagnetic Disturbances From Solar Activity, Women in Brazil Were Nearly Three Times More Likely to Have Heart Attacks

A new study from Brazil suggests that solar storms—called geomagnetic disturbances—may raise the risk of heart attacks, especially in women.

Researchers looked at heart attack data from 1998 to 2005 in a Brazilian city. They matched that data with records of solar activity. When the Earth’s magnetic field was strongly disturbed by solar storms, women were nearly three times more likely to have a heart attack compared to calm periods.

The study included 1,340 people—871 men and 469 women. While men had more heart attacks overall, the number of women affected jumped sharply on days with high solar activity. Older women, especially those over 60, were the most affected.

Scientists don’t fully understand why this happens. One theory is that the body’s systems—like heart rhythm, blood pressure, or even hormone levels—may react to changes in the Earth’s magnetic field. These changes may trigger heart problems in people who are already at risk.

The researchers stress that this is an early finding and not a reason to panic. Heart health still depends mostly on well-known factors like diet, exercise, smoking, and family history. But if you are a woman over 45 with heart risk factors, it may be worth keeping an eye on solar activity during certain times—especially during peaks in the 11-year solar cycle.

Disclaimer: This article is for informational purposes only. It is not medical advice. Please consult a healthcare professional about any heart health concerns.

Source: nature.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.