Good morning. In today’s edition:

• New Research Shows That a High Consumption of Ultra-processed Foods Not Only Has a Negative Impact on General Health, but Could Also Accelerate Aging Itself, Suggesting a Connection That Goes Beyond the Poor Nutritional Quality of These Foods

• 100 Pounds Down: Still Can’t Believe It

• Intermittent Weekend Exercise Has Same Brain Benefits as Regular Workouts, Study Finds | Research Reveals Positive Cognitive Health Impacts of Exercising Once or Twice a Week Are Much the Same as Exercising More Often

• Five Minutes of Exercise a Day Could Lower Blood Pressure - New Research Suggests That Adding a Small Amount of Physical Activity – Such as Uphill Walking or Stair-climbing – Into Your Day May Help to Lower Blood Pressure, Based on Data From 14,761 Volunteers in 5 Countries

…and lots more. Have a great day!

FOOD & NUTRITION

New Research Shows That a High Consumption of Ultra-processed Foods Not Only Has a Negative Impact on General Health, but Could Also Accelerate Aging Itself, Suggesting a Connection That Goes Beyond the Poor Nutritional Quality of These Foods

Recent research has shown that eating too many processed foods might not only be bad for your health but could also make you age faster. This study, called the Moli-sani Study, included over 22,000 people in Italy. They used blood tests to check for signs of aging.

What are processed foods? These are foods changed a lot from their original form, often filled with extra sugar, fats, and salt, but not many nutrients. Examples include snacks, frozen meals, and sugary drinks. These are easy to grab but not so good for your health.

The study found that people who ate more processed foods had signs of aging faster than those who ate less. Their bodies seemed older than their actual age because of their diet. Even when considering a healthy diet like the Mediterranean Diet, known for its benefits, the link between processed foods and aging was still strong.

This suggests that the way these foods are made might impact aging, not just their lack of good ingredients.

As people everywhere are living longer, this study shows how important our food choices are. It suggests that eating fewer processed foods could help keep us healthier and slow down aging.

This is a good reminder to choose less processed, more nutritious foods to help us stay healthy and young for as long as possible.

Source: sciencedirect.com

WEIGHT LOSS

100 Pounds Down: Still Can’t Believe It

Dr. Emmy Hosota, a doctor from Washington state, has an inspiring weight loss story. She struggled with her weight for years, hitting 235 pounds after having kids. Now in her 50s, she has finally lost 100 pounds and weighs 135.

Her journey wasn’t easy. When she was younger, losing weight seemed simpler. But as she got older, especially around menopause, things changed. Her hormones affected her weight, and she discovered health issues like thyroid problems that regular checks didn’t catch. Fixing these was key to losing weight.

Dr. Emmy cut out sugar, gluten, and dairy from her diet, which helped lower inflammation. She also focused on fixing her gut health, hurt by years of antibiotics, and took special supplements to balance her hormones.

Changing how she viewed herself made a big difference. She started seeing herself as someone fit and made exercise a daily habit. Dr. Emmy believes it’s important to understand your own body and find out what’s really causing weight issues.

Her advice is to keep asking questions and advocate for yourself to find out what’s stopping you from being at your ideal weight. It’s not just about eating less and working out more, especially for women in their 40s and 50s. Dr. Emmy’s story shows that understanding and tackling the deeper causes of weight gain are crucial for success.

Source: TODAY

HEALTH

Intermittent Weekend Exercise Has Same Brain Benefits as Regular Workouts, Study Finds | Research Reveals Positive Cognitive Health Impacts of Exercising Once or Twice a Week Are Much the Same as Exercising More Often

Do you exercise only on weekends? Great news: a new study says that exercising just on Saturdays and Sundays is as good for your brain as working out more often.

A study of over 10,000 people found that "weekend warriors," who exercise once or twice a week, and regular exercisers had a lower chance of mild dementia than non-exercisers.

Dr. Gary O’Donovan, who led the study, said, "This is great news for busy people. Whether you exercise a little or a lot each week, the health benefits are similar."

The study appeared in the British Journal of Sports Medicine and was part of the Mexico City Prospective Study. It showed that both regular and weekend-only exercisers had fewer signs of mild dementia than people who didn't exercise.

Weekend-only exercisers had a 25% lower risk of mild dementia. That's better than the 11% lower risk in those who exercised more often. This suggests that how much you exercise in total each week might matter more than how many days you exercise.

Dr. Shaan Khurshid, who was not part of the study, said, "This study supports the idea that the total amount of exercise you do each week is key for your brain health."

So, if you're busy during the week, don't worry. Exercising on weekends can still help keep your brain healthy as you get older.

Source: theguardian.com

Five Minutes of Exercise a Day Could Lower Blood Pressure - New Research Suggests That Adding a Small Amount of Physical Activity – Such as Uphill Walking or Stair-climbing – Into Your Day May Help to Lower Blood Pressure, Based on Data From 14,761 Volunteers in 5 Countries

Exciting news for those wanting to control their blood pressure. A study shows that just five minutes of exercise each day might help. The journal Circulation published the research. It was done by the ProPASS Consortium, from the University of Sydney and University College London. This study included 14,761 volunteers from five countries.

The researchers tracked each participant's activity and blood pressure using wearable devices. They did this day and night. They found that even short activities can lower blood pressure. Brisk walking and climbing stairs are examples. Also, 20-27 minutes of daily exercise, like running or cycling, could cut heart disease risks by up to 28%.

Professor Emmanuel Stamatakis, a lead researcher, emphasized the benefits of quick, intense activities for blood pressure control. Hypertension, or high blood pressure, is a major health concern globally. It can cause strokes and heart attacks, often without symptoms.

Dr. Jo Blodgett, the study's first author, noted that even less active people can improve from simple activities like fast walking. These findings suggest that a little exercise can have a big impact on heart health.

The researchers hope to inspire people to add a quick workout to their daily routine. This small change could better manage blood pressure and improve heart health.

Source: scimex.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.