11/05/25 - #515

Good morning. In today’s edition:

• Mediterranean Diet Outperforms low-FODMAP Plan for Easing IBS Symptoms | Study Also Found the Diet Could Deliver Other Benefits That It Can Help Reduce the Risk of Heart Disease, Cancer, Dementia, and Diabetes

• Japanese’ Interval Walking is an Easy Way to Become Fit, Experts Say

• Men Over 50 May Have to Exercise More Than Twice as Much as Women to Get the Same Heart Health Benefits

• FDA Moves to Restrict Fluoride Supplements as Part of MAHA Agenda

…and lots more. Have a great day!

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FOOD & NUTRITION

Mediterranean Diet Outperforms low-FODMAP Plan for Easing IBS Symptoms | Study Also Found the Diet Could Deliver Other Benefits That It Can Help Reduce the Risk of Heart Disease, Cancer, Dementia, and Diabetes

If you have Irritable Bowel Syndrome (IBS), your diet may be the key to feeling better. A new study shows that the Mediterranean diet may ease IBS symptoms better than the popular low-FODMAP diet—and it’s easier to follow.

The study included 110 adults with IBS. Half followed the low-FODMAP diet, which removes hard-to-digest foods like beans, dairy, and some fruits. The other half followed the Mediterranean diet, which includes fruits, vegetables, whole grains, olive oil, and fish.

After six weeks, 62% of people on the Mediterranean diet saw big improvements in their IBS symptoms. Only 42% of those on the low-FODMAP diet had the same results. People on the Mediterranean diet also had less stomach pain and were more satisfied with their meals.

Experts say the Mediterranean diet may help reduce gut inflammation and support healthy gut bacteria. Unlike the low-FODMAP diet, it doesn’t cut out large food groups, making it easier to stick with and less likely to cause nutrition problems.

Even better, this diet may do more than help your stomach. It’s also been linked to lower risk of heart disease, cancer, dementia, and diabetes.

If you're thinking about changing your diet to manage IBS, the Mediterranean plan might be a smart and healthy choice. Talk to your doctor or a dietitian before starting any new eating plan.

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

Source: newatlas.com

WEIGHT LOSS

‘Japanese’ Interval Walking is an Easy Way to Become Fit, Experts Say

Looking for a simple way to improve your health and lose weight? Try “Japanese walking.” This easy workout switches between slow and fast walking, and it only takes 30 minutes.

Japanese researchers created this plan to help older adults stay active and avoid health problems like diabetes, high blood pressure, and weight gain. Studies show it improves heart health, builds leg strength, lowers stress—and yes, it can help with weight loss too.

“What I like about Japanese walking is that anyone can do it,” says Dr. Irvin Sulapas from UTHealth Houston. “You don’t need to feel sore to get results.”

Here’s how to do it:

• Walk fast for 3 minutes

• Walk slow for 3 minutes

• Repeat for 30 minutes, 4–5 days a week

A “fast” walk means as fast as you can go without jogging—usually about 4 miles per hour. Doing this regularly helps you burn calories, shrink your waistline, and feel more energized.

You can walk outside or on a treadmill. If indoors, set the incline to 1% or 2% to match outdoor walking. Walking in nature adds extra benefits—it can lift your mood and reduce anxiety.

Dr. Sergiu Darabant, a heart doctor, says, “Exercise is a marathon, not a sprint. What matters most is doing it often.”

Disclaimer: Talk to your doctor before starting any new workout, especially if you have a medical condition.

Source: edition.cnn.com

HEALTH

Men Over 50 May Have to Exercise More Than Twice as Much as Women to Get the Same Heart Health Benefits

A new study says men over 50 may need to exercise more than women to protect their hearts. The research found that older men need about 9 hours of moderate to hard activity each week—like brisk walking or biking—to lower their heart disease risk by 30%. Women only needed about 4 hours to get the same benefit.

The study looked at data from over 80,000 people in the UK who wore fitness trackers. Most were around 61 years old and had no history of heart disease. Women who exercised 150 minutes per week lowered their risk by 22%. Men who did the same amount only saw a 17% drop.

For people who already had heart disease, exercise still helped. Women who did 150 minutes of activity per week were 70% less likely to die over the next 8 years than those who exercised less. For men, the drop in risk was only 20%.

Experts think this difference may be due to hormones like estrogen or the way women’s bodies use energy during exercise. While women seem to get more benefit from less movement, staying active helps everyone.

“It’s not bad news for men,” one expert said. “It just means doing more can help.”

The takeaway: Exercise is important at any age. Men may need a little more, but it's worth it.

Talk to your doctor before starting a new exercise plan, especially if you have health concerns.

Source: newscientist.com

FDA Moves to Restrict Fluoride Supplements as Part of MAHA Agenda

The U.S. Food and Drug Administration (FDA) is putting new limits on fluoride supplements. These changes are part of a health plan called the “Make America Healthy Again” (MAHA) agenda.

The FDA says children under age 3 should not take fluoride supplements. Older children should only take them if they have a high risk of tooth decay. The FDA also warned companies making unapproved fluoride pills and drops for children. Doctors are being told not to give these supplements unless truly needed.

Fluoride is a natural mineral found in some foods and water. It helps protect teeth by making the enamel stronger. Since 1945, many U.S. cities have added fluoride to their water. This helped lower the number of cavities, especially in children.

But recently, some states like Utah and Florida stopped adding fluoride to water. In these areas, more children are being given fluoride supplements. This is causing debate.

New research suggests too much fluoride may affect the gut and even lower IQ in young children. The FDA says more studies are needed, but they want to be careful. They now say it’s better to avoid fluoride pills for most young kids.

Still, the FDA is not banning fluoride. Doctors can still give it when needed. Experts say to talk with your doctor if you live in an area without fluoridated water.

Disclaimer: This article is for information only. Always speak with a healthcare provider before giving supplements to children.

Source: edition.cnn.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.