Good morning. In today’s edition:

• Time-restricted Eating Benefits Adults With Metabolic Syndrome: Patients Who Ate Within an 8-10 Hour Window for 3 Months Showed Improved Blood Sugar Regulation and Metabolic Markers Compared to Standard Treatments

• Why Am I Not Losing Weight?

• The Criminalization of Drug Use is Not Followed by a Reduced or More Expensive Drug Supply, Reduced Consumption Levels, Problematic Drug Use or Healthcare Needs, or to Fewer Drug-related Deaths, Study Shows

• Stressed Out? These 8 Skills Can Help Boost Mood and Reduce Anxiety

…and lots more. Have a great day!

FOOD & NUTRITION

Time-restricted Eating Benefits Adults With Metabolic Syndrome: Patients Who Ate Within an 8-10 Hour Window for 3 Months Showed Improved Blood Sugar Regulation and Metabolic Markers Compared to Standard Treatments

In the U.S., many adults have metabolic syndrome, which can lead to heart disease, stroke, and diabetes. This includes having high blood pressure, high blood sugar, too much belly fat, and unhealthy cholesterol levels. But there's a simple way that might help: changing when you eat.

A study by the Salk Institute and UC San Diego found that eating in an 8-10 hour window each day can greatly improve your health. This approach is called time-restricted eating, or intermittent fasting.

For three months, people with metabolic syndrome tried this eating schedule. They didn’t change what they ate, just the timing. The results were impressive! They had better blood sugar control and overall health than those who didn't change their eating times.

Emily Manoogian, a researcher, said this method works well with our body’s natural daily rhythms, helping to handle sugars and fats better. It’s a simple change in eating habits, not a drug, so it doesn’t have side effects.

Participants also used an app to track their meals, which helped them stick to their new eating times. They not only improved their health markers but also lost weight without losing muscle, which is important.

This study shows that time-restricted eating may help treat metabolic syndrome. It could be a useful addition to usual treatments. More research is needed, but the early results are promising.

Source: salk.edu

WEIGHT LOSS

Why Am I Not Losing Weight?

Have you ever wondered why you're not losing weight even when you eat less? Sometimes, the problem isn’t just about how much you eat or exercise. Let’s explore some hidden reasons why weight loss can be tough.

One major factor is insulin, a chemical in your body that handles sugar. If you eat foods that have a lot of sugar or act like sugar, your insulin levels go up too much. This can slow down your metabolism, making it harder to lose weight. Foods that say "zero sugars" might still be tricky because they have starches. Starches are like long chains of sugar, and they can raise your insulin levels a lot.

Also, certain oils used in food, like seed oils, can mess with your insulin. This can lead to weight gain.

Stress and not enough sleep can make things worse. When you’re stressed or tired, you might crave junk food more. Eating too often throughout the day also keeps your insulin levels high, which isn’t good for losing weight.

What can you do about it? Try eating fewer sugars and starches, and don't snack too much. Exercise regularly, and make sure you get enough sleep. Small changes like these can help improve how your body handles insulin.

Remember, getting healthy is the first step to losing weight. Be patient with yourself and stick with these changes, and you'll likely start seeing the results you want.

Source: Dr. Eric Berg DC

HEALTH

The Criminalization of Drug Use is Not Followed by a Reduced or More Expensive Drug Supply, Reduced Consumption Levels, Problematic Drug Use or Healthcare Needs, or to Fewer Drug-related Deaths, Study Shows

A study by Albin Stenström, Felipe Estrada, and Henrik Tham found that punishing drug users in Sweden hasn't improved drug problems. In 1988, Sweden made strict anti-drug rules. They aimed to reduce drug use, health issues, and deaths. But, the study shows that these strict rules did not work as expected.

The researchers examined a lot of data. It included surveys, health records, death records, and crime reports. They compared Sweden's results with nearby countries that have looser drug laws. The study found that even with harsh rules, Sweden didn’t see fewer drug problems compared to these countries. In fact, problems like drug-related deaths have increased, and enforcing these strict rules costs a lot of money.

Other countries with softer rules didn’t end up with worse problems. This makes people question if punishing drug users is a good way to handle drug issues. The study suggests that focusing on treatment and helping drug users might work better and cause less harm.

Sweden keeps making its drug rules tougher, which goes against the trend of less punishment seen in many places worldwide. This study suggests it’s time to think about better ways to deal with drug problems that focus on caring and effective solutions.

This study can help leaders choose better drug policies. It aims to improve health and social outcomes.

Source: sciencedirect.com

Stressed Out? These 8 Skills Can Help Boost Mood and Reduce Anxiety

Feeling stressed by daily tasks or big world issues? You're not alone. Judith Moskowitz, a psychologist at Northwestern University, has been studying for 20 years how to help people feel better and less anxious, even during hard times.

Here's a quick look at eight skills she teaches to manage stress:

1. Notice Good Things: Try to focus on positive things around you, like a pretty sunset or a fun call from a friend.

2. Enjoy the Moment: When something nice happens, take time to enjoy it. Whether it's looking at happy photos or remembering a funny story, keep those good feelings going.

3. Be Thankful: Think about things you're grateful for. This could be people, moments, or simple pleasures. Being thankful helps you enjoy life more.

4. Stay Present: Pay attention to what's happening now. Simple breathing exercises can help calm your mind. Focus on slow, deep breaths.

5. Look for the Positive: When things don't go right, try to find something good about the situation. This can make problems easier to handle.

6. Treat Yourself Kindly: Be as kind to yourself as you would be to a friend. Give yourself breaks and praise your own efforts.

7. Use Your Strengths: Know what you're good at and use those skills. This can boost your confidence.

8. Make Realistic Goals: Set goals you can achieve. Making progress, even small, can lift your mood.

Moskowitz's work shows that these practices can help you handle stress better and find more happiness. They won't remove stress completely, but they can make it easier to deal with.

Source: npr.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.