11/10/25 - #518

Good morning. In today’s edition:

• Eating 2 to 3 Kiwis a Day Can Relieve Chronic Constipation, According to New Dietary Guidelines

• 12 Extreme Belly Fat Weight Loss Tips

• Swapping Just 30 Minutes of Sitting for Light Activity Enhances Energy and Mood the Next Day, Reveals a Study Conducted With Wearable Activity Monitors on 354 Participants, Averaging 23 Years

• First on CNN: City Health Officials Urge Vaccination, Criticize Federal Government Messaging

…and lots more. Have a great day!

FOOD & NUTRITION

Eating 2 to 3 Kiwis a Day Can Relieve Chronic Constipation, According to New Dietary Guidelines

If you often feel bloated or have trouble going to the bathroom, you’re not alone. Millions of adults struggle with chronic constipation. But new advice says eating just 2 to 3 kiwis a day could help.

These small green fruits do more than taste good. Kiwis add bulk and water to your stool. They also help food and waste move more smoothly through your body. Some experts say they even reduce inflammation in your gut. You can eat kiwis with or without the skin, but don’t cook them—heat can destroy the enzymes that help with digestion.

Doctors say kiwis are a gentle and natural way to relieve constipation. Unlike prunes, which may need to be added slowly to your diet, kiwis are easy to start right away.

If kiwis aren’t for you, try other helpful foods like:

• Prunes

• Rye bread

• Flaxseeds

• Oranges

• Yogurt

• Beans

• Oatmeal

You can also try fiber supplements like psyllium. Start with a low dose (about 3 grams a day) and slowly work up to 10 grams. And don’t forget to stay active—walking every day can help your digestion, too.

These tips are meant for healthy adults with regular constipation. If your symptoms are caused by another condition, talk to your doctor first.

Disclaimer: This article is for general information only. Talk to your doctor before making any changes to your diet or routine.

Source: ctvnews.ca

WEIGHT LOSS

12 Extreme Belly Fat Weight Loss Tips

Stubborn belly fat can be hard to lose. If nothing else is working, these 12 strict tips may help:

1. Cut out carbs. Skip sugar, fruit, bread, and starchy veggies like corn or carrots. Leafy greens are okay.

2. No added fats. Avoid oils, butter, cream, and high-fat drinks like Bulletproof coffee.

3. Skip sugar-free sweeteners. Sugar alcohols and keto snacks may upset your gut and slow weight loss.

4. Stop eating out. Restaurant food often has hidden sugar and bad oils.

5. One cup of black coffee a day. More caffeine can hurt your sleep and stress your liver.

6. Use apple cider vinegar. Add 1 tablespoon to water before meals to help digestion and blood sugar.

7. Watch protein size. Eat 3–8 ounces per meal. Choose fatty meats like salmon, steak, or eggs. Avoid protein powders.

8. Try OMAD and weekend fasting. Eat one meal a day (Monday–Friday), then fast for 48 hours on weekends.

9. Lower your stress. Avoid stressful people and too much news. Stay busy to keep your mind off food.

10. Exercise hard. Do full-body workouts 2–3 times a week. Get outside for fresh air and sunshine.

11. Support insulin health. Eat foods high in potassium and magnesium. Try B1 (nutritional yeast) and vitamin D.

12. Get good sleep. Try going to bed by 9:30 PM and aim for at least 8 hours.

Disclaimer: Talk to your doctor before starting new diets, fasting, or exercise routines.

Source: Dr. Eric Berg DC

HEALTH

Swapping Just 30 Minutes of Sitting for Light Activity Enhances Energy and Mood the Next Day, Reveals a Study Conducted With Wearable Activity Monitors on 354 Participants, Averaging 23 Years

Feeling low on energy or in a bad mood? A small change may help. A new study shows that swapping just 30 minutes of sitting with light movement—like walking or doing chores—can boost your mood and energy the next day.

Researchers at the University of Texas at Arlington and Monash University studied 354 young adults using wearable monitors. They found that light activity—not hard workouts—had the biggest link to feeling better the next day.

Dr. Yue Liao, one of the study’s authors, said, “You don’t need to go to the gym or sweat a lot. Just move a little more than usual, and it can help.”

In the U.S., many adults sit for 9 or more hours a day. That much sitting is linked to worse mood the next day. But doing light movement in place of sitting—even just 30 minutes—can make a real difference.

The study looked at how people spent their full day, including sleep, sitting, and exercise. Light activity gave the best mood boost. Moderate or intense exercise also helped, but not as much. Sleep didn’t show a clear effect on next-day mood in this study.

You don’t need to compare yourself to others. Just make small changes based on your own routine.

Set a timer to get up and move every hour. Clean the kitchen. Walk around the block. Little things count.

Talk to your doctor before starting new activities, especially if you have health issues.

Source: uta.edu

First on CNN: City Health Officials Urge Vaccination, Criticize Federal Government Messaging

Health leaders from big U.S. cities are urging people to get vaccinated. They say vaccines save lives and help prevent the spread of serious diseases like measles, polio, COVID-19, and the flu. But fewer people are getting their shots, and that’s causing more outbreaks.

The Big Cities Health Coalition, made up of public health experts from across the country, says confusing messages from federal leaders are part of the problem. Some have made false claims about vaccines. Others have made changes to vaccine schedules that may limit access.

“We need to make decisions based on science, not politics,” said Dr. Phil Huang from Dallas. “Vaccines protect our communities.”

Right now, a measles outbreak in South Carolina has put over 100 unvaccinated students in quarantine. Since people travel between states, diseases can spread fast. Local leaders say working together is more important than ever.

The CDC recently advised against using a combined vaccine for young children. Some health experts are now reviewing the full vaccine schedule. Major medical groups have also started to disagree with the CDC’s guidance.

Meanwhile, a recent poll shows that trust in the CDC is dropping. Only half of U.S. adults say they believe the agency gives clear, reliable vaccine advice.

City health leaders want to be clear: vaccines help keep kids in school, parents working, and families safe.

Disclaimer: Always speak with your doctor before making any health or vaccine decisions.

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.