Good morning. In today’s edition:

• Higher Omega-3 and Omega-6 Levels Associated With Lower Rates of Cancer

• Snacks for Weight Loss

• A Study of More Than 1,000 Colorado Residents Explored How Prolonged Sitting (9 to 16 Hours) Impacts Health, Cholesterol, and BMI in Young Adults (Avg Age 33). It Found That the Minimum Recommended Physical Activity Guidelines—20 Min Per Day of Moderate Exercise—aren’t Enough

• If You Are Sleepy During the Day, You May Be at Higher Risk for a Pre-dementia Syndrome, Study Finds

…and lots more. Have a great day!

FOOD & NUTRITION

Higher Omega-3 and Omega-6 Levels Associated With Lower Rates of Cancer

Want to stay healthier? Try eating more omega-3 and omega-6 fatty acids. New findings from the University of Georgia show that these good fats might help lower your risk of getting cancer.

Researchers looked at health data from over 250,000 people. They found that those with higher amounts of omega-3s and omega-6s in their diet had fewer cases of many cancers, including those of the colon, stomach, and lungs. These fats also seemed to protect against 19 different types of cancer.

Omega-3s are in foods like fish and nuts. You can also find them in fish oil supplements, which are good for your heart and brain. Omega-6s are in some plant oils, like canola oil.

Yuchen Zhang, who led the study, says, "Our research shows that eating more of these fats might be a key to preventing cancer."

However, the benefits can vary. The study pointed out a small increase in prostate cancer risk with high omega-3 levels. On the other hand, omega-6 fats were especially good for younger women.

Even though adding more omega-3 and omega-6 to your diet seems to be good, everyone is different. It's important to think about your own health needs. Talking to your doctor about your diet is always a good idea before making any big changes.

Source: news.uga.edu

WEIGHT LOSS

Snacks for Weight Loss

Are you struggling to lose weight? Your snacks might be the problem. Let’s explore the top 10 snacks that can help you burn more calories and shed pounds.

10. Blueberries Packed with fiber and water, blueberries are low in calories. Fresh ones have more vitamin C than frozen.

9. Apples Eat apples with their skin. The skin contains nutrients that slow down sugar absorption, helping you maintain a healthy weight.

8. Sweet Potatoes Microwave a sweet potato for about five minutes. It’s rich in fiber and fills you up without too many calories. It also provides plenty of vitamin A, good for your heart and skin.

7. Bananas Bananas are affordable and easy to eat. Choose slightly green ones because they have less sugar and more good starch that your body digests slowly.

6. Baked Beans Make a tasty snack with unsalted garbanzo beans, a bit of olive oil, and spices, then bake them. They’re high in protein and fiber, keeping you full.

5. Nuts A handful of unsalted nuts like walnuts and almonds supports weight loss and brain health.

4. Homemade Dips Create your own dips, like hummus, using fresh ingredients. Pair with veggies like carrots.

3. Carrots with Dip Crunchy and sweet, carrots are perfect with homemade dip.

2. Vinegar-Based Appetizers Adding vinegar to your snacks can help increase your metabolism. Try it on salads or veggies.

1. Bruschetta Combine cherry tomatoes, basil, and a splash of balsamic vinegar for a delicious, metabolism-boosting snack.

Choosing the right snacks can boost your metabolism and help you lose weight without going hungry.

Source: Healthy Immune Doc

HEALTH

A Study of More Than 1,000 Colorado Residents Explored How Prolonged Sitting (9 to 16 Hours) Impacts Health, Cholesterol, and BMI in Young Adults (Avg Age 33). It Found That the Minimum Recommended Physical Activity Guidelines—20 Min Per Day of Moderate Exercise—aren’t Enough

Sitting too much is bad for your health, even if you're young and active. A study from CU Boulder and University of California Riverside found that millennials sit over 60 hours a week. This is due to long drives, long work days, and relaxing by watching TV or using computers. This much sitting increases the risk of heart disease and makes you age faster. The study looked at over 1,000 people, including 730 twins, from Colorado.

Researchers found that just doing 20 minutes of exercise a day isn't enough to fight the bad effects of sitting too much. Chandra Reynolds, who led the study, said, "To avoid aging too quickly in your younger years, you might need to exercise more or sit less."

The study participants, who were between 28 and 49 years old, sat for about 9 to 16 hours a day. They did moderate exercise for about 80 to 160 minutes each week. However, the study showed that just adding a little exercise after a long day of sitting doesn't help much.

The study also looked at twins who lived differently. It found that moving more instead of sitting helped improve health better than just adding exercises to a day full of sitting.

The bottom line? Try to sit less and move more every day. If possible, do activities that make you breathe hard for at least 30 minutes a day. This could help you stay healthy longer.

Source: colorado.edu

If You Are Sleepy During the Day, You May Be at Higher Risk for a Pre-dementia Syndrome, Study Finds

Do you feel tired during the day? This could be more serious than just missing a little sleep. A recent study suggests that older adults who often feel sleepy in the daytime might have a higher risk of a condition that could lead to dementia.

The condition is called motoric cognitive risk syndrome (MCR). It involves moving slowly and having trouble remembering things, but not having dementia yet. People with MCR are much more likely to develop dementia later.

The study followed 445 older adults, around 76 years old, from Westchester County, New York. They were part of a larger research project looking at how aging affects walking and thinking. The researchers kept track of their walking speeds and asked them about their sleep from 2011 to 2018.

They used the Pittsburgh Sleep Quality Index to learn about the participants' sleep. This index measures how long it takes to fall asleep, how long you sleep, and how often you wake up at night.

The study found that daytime dysfunction made people 3.3 times more likely to develop MCR. This is a problem caused by sleepiness during daily activities. This shows a strong connection between sleep quality and brain health.

It’s important to watch your sleep patterns and talk to your doctor about any changes. Addressing sleep issues could help keep your brain healthy and reduce the risk of dementia in the future.

Source: ctvnews.ca

✢ 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.