Good morning. In today’s edition:

• What’s the Most Nutritious Combination of 2-3 Vegetables?

• What Are Small Lifestyle Changes That Helped With Weight Loss?

• FDA Proposes Ban on Additive Found in Sodas

• Enhanced Bedroom Ventilation Linked to Improved Sleep Quality | Study Shows, Optimizing Bedroom Air Quality Through Improved Ventilation Can Lead to More Restful Nights, With Potential Implications for Our Overall Well-being

…and lots more. Have a great day!

FOOD & NUTRITION

What’s the Most Nutritious Combination of 2-3 Vegetables?

Eating the right vegetables is super important for staying healthy, especially as we get older. Some vegetables are like superheroes for our bodies. Let’s talk about three of the best ones!

Mushrooms: These are not just for pizza! Mushrooms are really good for your gut. They have special things called polysaccharides that help the good bacteria in your stomach. This can make your immune system (which fights germs) and your brain healthier. Mushrooms also have melatonin, which helps the part of your cells that gives you energy. Different kinds like Shiitake, Lion's Mane, and Reishi mushrooms do different cool things like helping your brain and keeping you from getting sick.

Okra: Some people don’t like okra, but it’s actually great for you. It has a lot of fiber, which is good for your stomach. Okra can also block bad stuff called lectins from hurting your gut. Try oven-roasted okra! It’s crunchy and yummy, much better than potato chips, and your stomach will love it.

Dark Greens: These are veggies like arugula, swiss chard, and bok choy. They are a bit bitter, but that bitterness is actually really good for you. They have things called polyphenols that help your stomach and give you more energy. These greens also have lots of vitamins like A, C, K, and B. They help you stay healthy and can even help you get lean.

Eating these vegetables can really help you stay healthy and full of energy. Try them out and see how good you feel!

Source: Dr. Steven Gundry

WEIGHT LOSS

What Are Small Lifestyle Changes That Helped With Weight Loss?

If you're looking to lose weight, you might be surprised to know that small lifestyle adjustments can make a significant impact. Here's what you can do:

1. Mindful Grocery Shopping: Make a beeline for the outer aisles of the grocery store. This is where the fresh produce, lean meats, and fish live. The inner aisles tend to be the home of processed foods that can sabotage your weight loss with extra calories and less nutrition.

2. Choose Your Drinks Carefully: Liquid calories from sugary drinks like soda can add up quickly without you realizing it. Opt for water, unsweetened iced tea, or black coffee. These drinks can satisfy your thirst without the unnecessary sugar.

3. Plant-Forward Plates: Vegetables should fill up most of your plate. They're low in calories but high in fiber and nutrients, helping you feel full longer. Meat can still be part of your diet, but think of it more as a side dish rather than the main focus.

4. Daily Movement: Commit to 30 minutes of walking each day. It's a chance to step away from daily stress and do something good for your body and mind. This habit can evolve – today a walk, tomorrow maybe a jog, and perhaps eventually a local 5K race!

Starting with these manageable steps can lead to sustainable weight loss and a healthier lifestyle. Every small change you make adds up to a greater victory in your weight loss journey!

Source: Dr. Brandon Fadner

HEALTH

FDA Proposes Ban on Additive Found in Sodas

Have you ever heard of BVO? It stands for brominated vegetable oil, and it’s something that's put into some types of sodas to keep the flavor from separating. But there’s a big discussion about it right now because BVO is also a chemical found in things used to stop fires!

California decided to ban BVO last month. Now, the FDA, which is like the national boss of food safety, is thinking about making that ban go all across the USA. Some smart scientists did studies for the FDA and found out that BVO might not be good for our health. It could possibly hurt our brains or muscles and might stay in our bodies for too long.

Back in the 1970s, the FDA started paying more attention to BVO. Since then, a lot of companies that make sodas have stopped using it, picking other ingredients that don't have as many worries attached to them. Plus, a lot of people—more than 200,000—signed a paper saying they were worried about BVO. This helped convince even more soda companies to stop using it.

But the FDA hasn't made up its mind yet. They want to know what people think until January 17, 2024, before they decide. So if you don’t want BVO in your soda, now’s a good time to start reading the ingredients on the can.

Knowing what's in your food and drinks is super important. It helps us all choose what's best for our health!

Source: edition.cnn.com

Enhanced Bedroom Ventilation Linked to Improved Sleep Quality | Study Shows, Optimizing Bedroom Air Quality Through Improved Ventilation Can Lead to More Restful Nights, With Potential Implications for Our Overall Well-being

Are you over 45 and struggling to snooze at night? A new study suggests that better bedroom ventilation could be the key to a good night's rest.

For a month, scientists studied how airflow in bedrooms affects sleep. They found that people seem to sleep better when their bedrooms have more air moving around.

Think of your bedroom like a big pair of lungs. If it breathes well, you do too, especially at night. The study had 35 folks, from 27 to 64 years old, sleep in rooms with different amounts of fresh air. These people didn't have serious sleep issues or use sleeping pills much.

Their bedrooms had special vents so the air could be changed without anyone noticing. The study measured air stuff like carbon dioxide and humidity and also how well participants slept.

More fresh air meant people woke up less and had deeper sleep. So, a simple thing like opening a window might help you sleep better.

Even though the study wasn't huge, it shows how much the air we breathe matters to our sleep. Good sleep is a big deal for our health, but we often forget about the air in our bedroom.

So remember, keeping your room well-ventilated could lead to more restful nights. Try it out—it could be the simple trick for a peaceful sleep!

Source: psypost.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.