Good morning. In today’s edition:

• 13 Essential Foods That Will Safeguard Your Kidney Health

• How Important is Sleep for Weight Loss?

• Big Surges in New Autism Diagnoses Among Young Adults, as Well a Rise in Diagnoses for Girls and Young Women, Have Driven a Near-tripling of U.S. Autism Cases in Just Over a Decade, Researchers Report

• How Can We Slow Down Diabetes-related Brain Aging?

…and lots more. Have a great day!

FOOD & NUTRITION

13 Essential Foods That Will Safeguard Your Kidney Health

Your kidneys are vital organs that filter waste and balance minerals in your body. Many adults have kidney disease without knowing it. So, choosing the right foods is crucial for kidney health. Here are 13 great foods to keep your kidneys in top shape.

1. Fatty Fish: Tuna, salmon, and trout have omega-3s. They help control blood fats and lower blood pressure.

2. Cabbage: Low in potassium and sodium, cabbage is packed with fiber and vitamins C and K.

3. Bell Peppers: These crunchy vegetables are low in potassium and high in vitamins B6 and C.

4. Cranberries: They prevent urinary tract infections that can damage the kidneys.

5. Blueberries: Rich in antioxidants and vitamins, blueberries reduce inflammation and boost overall health.

6. Dark Leafy Greens: Spinach and kale are nutrient-dense. But, check the potassium if you have kidney problems.

7. Olive Oil: It has healthy fats and antioxidants. It supports heart and kidney health.

8. Garlic: Garlic protects the kidneys and adds flavor to food without salt.

9. Onions: Anti-inflammatory onions enhance flavors without adding salt.

10. Cauliflower: Offers vitamins C, K, and fiber, helping detoxify the body.

11. Egg Whites: Provide high-quality protein, important for those with kidney issues.

12. Arugula: Loaded with antioxidants and nutrients, arugula is versatile in meals.

13. Apples: High in fiber and antioxidants, apples are an easy, kidney-friendly snack.

Incorporate these foods into your diet for better kidney health. If you have kidney disease, consult your doctor to tailor your diet to your needs.

Source: cnet.com

WEIGHT LOSS

How Important is Sleep for Weight Loss?

Wondering if more sleep could help you lose weight? Recent research suggests it might be true.

Over the past few decades, people in America are sleeping less. In 1985, they slept about 7.4 hours a night, but by 2015, it dropped to 7.18 hours. This small change can affect our health and weight.

Shift workers, with their odd hours, often face more health problems like obesity and diabetes. This happens because their sleep schedule messes up their body’s clock, changing how their hormones work. For example, lack of regular sleep can make our bodies process sugars and fats differently, leading to weight gain.

A study in 2022 focused on people who were overweight and slept less than 6.5 hours. Researchers asked half of them to sleep more, about an hour extra. This group started eating less—about 270 calories less each day. As a result, they lost weight, while those who didn't change their sleep gained weight.

What does this mean for you? If you're getting less than 6.5 hours of sleep, try to add an extra hour. It could help you eat less without even realizing it. By sleeping more, you’re helping your body work better without making it hard on yourself. So, it’s not just about what you eat; how much you sleep also matters for your weight. Give it a try and see if you notice a difference!

Source: Dr. Jason Fung

HEALTH

Big Surges in New Autism Diagnoses Among Young Adults, as Well a Rise in Diagnoses for Girls and Young Women, Have Driven a Near-tripling of U.S. Autism Cases in Just Over a Decade, Researchers Report

Recent research shows that, in the U.S., autism diagnoses have nearly tripled in the last decade. A big study of over 12 million patients found a 175% rise in autism diagnoses from 2011 to 2022.

The increase was especially large among young adults aged 26 to 34, with a 450% rise in diagnoses. This suggests that more young adults are now being diagnosed. This is due to better awareness and screening.

The study, which appeared in JAMA Network Open, also points out changes in who is getting diagnosed. While autism has been more common in boys, the gap is closing. Diagnoses in girls went up by 305% compared to boys’ 185% rise. Among adults, women’s diagnoses increased by 315%, more than men’s 215% increase.

Experts think these changes are due to better education about autism and changes in how doctors screen for it. They also mention that girls and women might have hidden their autism traits in the past due to social pressures. Now, as awareness increases and stigmas decrease, more females are seeking diagnoses.

However, the researchers note that even with these increases, many adults, especially older women, might still be undiagnosed. They didn’t get checked for autism when they were younger.

This rise in diagnoses shows we need more healthcare services to help the growing number of autistic adults in the U.S.

Source: upi.com

How Can We Slow Down Diabetes-related Brain Aging?

Many people have diabetes—a condition that can make your body age faster, including your brain. This can lead to memory problems and increase the risk of Alzheimer's disease. However, there are steps we can take to slow down this type of brain aging.

1. Eat Healthy: Eating right is very important. Include lots of fruits, vegetables, whole grains, and lean proteins in your meals. Avoid too much sugar and processed foods to keep your blood sugar stable. This helps your brain stay healthy.

2. Stay Active: Exercise is great for your body and brain. Activities like walking, swimming, or biking for about 150 minutes each week can improve blood flow to your brain and help keep it sharp.

3. Check Your Blood Sugar Often: It's crucial to keep an eye on your blood sugar levels. High blood sugar can damage your brain over time. Take your medicine as your doctor tells you and see them regularly to keep your diabetes under control.

Making these lifestyle changes can help people with diabetes not only manage their health better but also protect their brains as they get older. Starting these healthy habits is a good way to take care of both your body and your mind.

By following these tips, you can fight the brain aging that comes with diabetes and keep your mind clearer for longer.

Source: medicalnewstoday.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.