Good morning. In today’s edition:

• Brain Aging: Green Mediterranean Diet May Help Slow Brain Shrinkage

• Struggling With Weight Loss? Here Are Some Tips to Get You Started!

• 'Forever Chemicals' Linked to Gut and Kidney Damage in Young Adults

• Limiting Sugar in Infancy Reduces the Risk of Diabetes and Hypertension | Children Who Experienced Sugar Rationing During Wwii Were Less Likely to Develop Chronic Illnesses

…and lots more. Have a great day!

FOOD & NUTRITION

Brain Aging: Green Mediterranean Diet May Help Slow Brain Shrinkage

As we get older, our brains naturally get smaller. However, a special diet called the Green Mediterranean Diet might help slow down this process. This diet is a plant-heavy version of the Mediterranean diet. It adds healthy foods like green tea and Mankai duckweed.

A recent study with 294 participants found that a Green Mediterranean Diet reduced brain shrinkage by about 50% over 18 months. This was compared to a standard diet. The diet is packed with polyphenols, which are nutrients found in plants that can help protect the brain.

Participants in the study not only changed their diet but also received advice on nutrition and exercise. The results showed that better brain health was linked to better blood sugar control. High blood sugar can speed up brain aging, so controlling it is crucial.

Experts believe polyphenols reduce inflammation. They also help gut bacteria, which supports health. This suggests that people with belly fat should eat more polyphenol-rich foods. They may help with high blood fat levels, too.

Alongside diet, staying active is important for brain health. Combining a diet rich in polyphenols with regular exercise might be a strong way to fight brain aging.

For those interested in this diet, it recommends foods like walnuts, olive oil, leafy greens, berries, and fatty fish. They are full of polyphenols and other brain-protecting nutrients.

Source: medicalnewstoday.com

WEIGHT LOSS

Struggling With Weight Loss? Here Are Some Tips to Get You Started!

If you're aiming to shed some pounds and keep them off, a practical plan tailored to your lifestyle and body type is crucial. Here are eight straightforward tips to guide you on your weight loss journey:

1. Embrace Your Roots: Stick to foods you grew up eating. If rice and wheat are staples in your diet, don’t cut them out entirely; instead, find a balanced approach.

2. Enjoy Your Favorites: Allowing yourself occasional treats can prevent overindulging later. It's about balance, not deprivation.

3. Keep Moving: Exercise is just as important as diet. Aim for 150 minutes of activity each week to boost your metabolism and improve your health.

4. Pick Whole Grains: Choose foods rich in fiber like whole grains. They help you feel full longer, making it easier to eat less.

5. Watch Your Portions: There’s wisdom in eating a hearty breakfast, a moderate lunch, and a lighter dinner. This old saying might just work for you!

6. Sleep Well: Lack of sleep can lead you to eat more. Ensure you're getting enough rest to control your appetite.

7. Cook Smart: Opt for healthier cooking methods like grilling, boiling, or steaming instead of frying.

8. Color Your Plate: Make your meals vibrant with a variety of foods from different groups like grains, proteins, vegetables, fruits, and dairy. This ensures you get all necessary nutrients.

These tips can help you start your weight loss journey with confidence. Remember, the key is consistency and balance.

Source: Gulf News

HEALTH

'Forever Chemicals' Linked to Gut and Kidney Damage in Young Adults

A study found that 'forever chemicals' may harm young adults' gut health. This could lead to serious kidney problems later. PFAS are chemicals in many everyday items. They are in non-stick cookware, food wrappers, and even our tap water.

The research focused on a group of 78 young adults, most of whom are Hispanic. This group is generally more at risk for chronic kidney diseases. Scientists studied, for four years, PFAS exposure, gut bacteria, and kidney function in the participants.

Results showed that higher PFAS exposure harmed kidney health. Those with lower exposure were better off. This decrease in kidney function was closely linked to negative changes in their gut bacteria. Specifically, there was a reduction in beneficial, anti-inflammatory bacteria and an increase in harmful, inflammatory bacteria.

Although the study involved a small number of participants, the findings are significant. They offer important insights into how PFAS can damage our bodies, particularly our kidneys, through changes in our gut health.

These results show a need for stricter rules to cut PFAS exposure and protect public health. Knowing the dangers of PFAS can help us. We can then create better ways to keep our communities safe and healthy, especially for at-risk youth. As research continues, it is vital to address the widespread presence of harmful chemicals in our environment.

Source: euronews.com

Limiting Sugar in Infancy Reduces the Risk of Diabetes and Hypertension | Children Who Experienced Sugar Rationing During Wwii Were Less Likely to Develop Chronic Illnesses

Lowering sugar in infancy can reduce the risk of diabetes and high blood pressure later in life. A study shows that babies who had less sugar during World War II were healthier as adults.

Experts say it's very important to watch sugar intake from the start of pregnancy until the baby is two years old. "The first 1,000 days after a baby is conceived are critical for development," says Sue-Ellen Anderson-Haynes, a dietitian. She points out that what the mother eats provides essential nutrients to the growing baby.

Official guidelines recommend less than 40 grams of added sugars daily for adults and none for children under two. Yet, by age two, American kids typically consume about 29 grams of added sugars every day, and adults about 80 grams.

Researcher Tadeja Gracner and her team used the UK Biobank to study people born around the time sugar rationing ended in the UK after WWII. They found that those who had less sugar early in life had a lower chance of developing diabetes or high blood pressure.

Gracner knows it's hard to avoid sugar. He suggests better nutrition education and stricter rules on sugary food ads. They could help families choose healthier options. She stresses, "Cutting back on sugar early is a key step toward better health."

Source: sciencenews.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.