Good morning. In today’s edition:

• Nutritionist Explains Why You’re Probably Eating Way Too Much Cheese

• Even After Drastic Weight Loss, Body’s Fat Cells Carry ‘Memory’ of Obesity, Which May Explain Why It Can Be Hard to Stay Trim After Weight-loss Program, Finds Analysis of Fat Tissue From People With Severe Obesity and Control Group. Even Weight-loss Surgery Did Not Budge That Pattern 2 Years Later

• A Study Found That Eating Overnight May Increase Night Shift Workers' Risk of Chronic Health Conditions: Avoiding Large Meals During Night Shifts and Eating Mainly During the Day Could Be a Simple Way to Improve Health Outcomes

• Daily Exposure to Intense Cold (Cryostimulation Sessions in a Chamber Cooled to -90°C ) Can Make You Sleep Better and Feel Better

…and lots more. Have a great day!

FOOD & NUTRITION

Nutritionist Explains Why You’re Probably Eating Way Too Much Cheese

Did you know that Americans eat about 41.8 pounds of cheese each year? Harvard nutritionist Walter C. Willett explains that while cheese has good nutrients like calcium, we probably don't need as much as we think. Health experts often say adults need 1,000 mg of calcium daily, but 600 mg is likely enough.

Cheese is everywhere—in sandwiches, salads, and more. But it's best to keep it to one serving of dairy a day. Other dairy products like yogurt might even be healthier choices. Instead of a cheese sandwich, consider peanut butter on whole grain bread, or add nuts to your salad.

The way we eat dairy has changed over the years. We used to drink more milk, but now we eat more cheese. This shift is partly because the USDA has been promoting cheese, even though they advise eating less saturated fat. This promotion started in 1983 when a small tax on dairy products was used to boost dairy sales, creating a conflict of interest.

Cheese variety has increased, but no type has proven to be healthier than others. The main difference in cheese types is water content. Fresh cheeses like cottage cheese have more lactose, while aged cheeses like parmesan lose lactose as they age.

We should also think about how dairy farming affects the environment. It uses a lot of land and contributes to climate change. Cutting down on dairy can help the planet and keep our diets balanced.

Source: news.harvard.edu

WEIGHT LOSS

Even After Drastic Weight Loss, Body’s Fat Cells Carry ‘Memory’ of Obesity, Which May Explain Why It Can Be Hard to Stay Trim After Weight-loss Program, Finds Analysis of Fat Tissue From People With Severe Obesity and Control Group. Even Weight-loss Surgery Did Not Budge That Pattern 2 Years Later

Have you ever wondered why it's so hard to stay slim after losing a lot of weight? Recent research shows that our fat cells remember being overweight, which might explain why the weight often comes back.

When people gain a lot of weight, their fat cells change in ways that can be seen at the epigenome level. The epigenome involves chemical tags that attach to DNA and proteins and can turn genes on or off. These changes make the fat cells work less well, and this problem can continue even after the weight is lost. This was found in a study published in the journal Nature.

Laura Hinte, a scientist involved in the study, says that people who have lost weight need ongoing support. She explains that the body naturally tends to go back to being overweight, and it's not something people can easily control just by trying harder.

The study looked at fat tissues from people who were very overweight and from people who were never overweight. It found that, in the overweight, inflammation-related genes were more active. Genes that help fat cells work were less active. Even two years after weight loss surgery, this pattern did not change.

This research helps us understand why weight comes back so easily. It shows that keeping it off is more complex than just eating less. It’s important for people to know that they might need extra help to stay slim.

Source: nature.com

HEALTH

A Study Found That Eating Overnight May Increase Night Shift Workers' Risk of Chronic Health Conditions: Avoiding Large Meals During Night Shifts and Eating Mainly During the Day Could Be a Simple Way to Improve Health Outcomes

Meal timing is important for night shift workers' health. A recent Australian study shows that eating at night may raise health risks.

The study was done by researchers from the University of South Australia, University of Adelaide, and SAHMRI. It included 55 healthy adults who normally don't work night shifts. They spent six days at a research center, divided into groups: one didn't eat at night, another had snacks, and the third ate full meals.

They stayed awake at night and slept during the day. On the last day, they had blood tests. The results showed that those who ate full meals or snacks at night had higher blood sugar levels compared to those who didn't eat at night.

Professor Leonie Heilbronn noted, "Shift workers often have higher risks of diabetes, heart disease, and being overweight. Our study shows that when you eat might be just as important as what you eat."

All participants had changes in how their bodies handled insulin. This shows that working at night can make it hard to manage sugar levels.

Professor Siobhan Banks suggests, "Not eating big meals at night and instead eating more during the day could be an easy way to stay healthy."

This simple change could be easier than complicated diets. Researchers want to see if eating only protein snacks at night might also help without harming health.

Source: unisa.edu.au

Daily Exposure to Intense Cold (Cryostimulation Sessions in a Chamber Cooled to -90°C ) Can Make You Sleep Better and Feel Better

Do you often feel tired or down? Trying cold treatments, known as cryostimulation, might help. Scientists from the Université de Montreal and Université de Poitiers found that spending a few minutes daily in a super cold chamber can really improve your sleep and mood.

Olivier Dupuy, a professor at UdeM, explains, “Using cold for health isn't new, but we’re still figuring out how much cold is needed to feel better.” Their study, in the journal Cryobiology, involved 20 people. They entered a -90°C chamber every day for five days, for just five minutes each time. They wore very little clothing but had special gear to protect their hands and feet from the cold.

Results showed that one quick visit to the cold chamber didn’t do much, but after five days, people slept deeper and felt better. Interestingly, women gained more from these cold sessions, reporting better sleep and less anxiety than men.

Besides better sleep, cold treatments could help athletes recover faster. They might also help people with body pain or early memory problems, especially if they exercise.

This method is getting popular, and some places like Poland even pay for it through health insurance. More research is coming, and it could lead to using cold treatments more widely in health care, helping us all feel and sleep better.

Source: nouvelles.umontreal.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.