Good morning. In today’s edition:

• Is Fish Oil Worth the Hype?

• What is One High-Calorie Food That You Avoid Because You Can't Risk It?

• Scientists Have Uncovered Why Night Shift Work is Associated With Changes in Appetite and Increase in Weight: Circadian Misalignment Can Profoundly Alter the Brain’s Regulation of Hormones Controlling Hunger to the Detriment of Metabolic Health

• High Blood Pressure (Hypertension): Signs, Symptoms, Ways to Lower It

…and lots more. Have a great day!

FOOD & NUTRITION

Is Fish Oil Worth the Hype?

Ever thought about popping a fish oil pill every day? Here's why it might be a good idea.

Our bodies need omega-3 fatty acids but can't make them. We need to get them from food or supplements, and about 70% of us don't get enough. You can up your omega-3s with fish or cod liver oil - the latter also packs in vitamin D and A, which are great for your health. But don’t just buy the cheap fish oil – it might be more hurtful than helpful.

Omega-3s are fighters against inflammation. This means less joint pain and a healthier heart. Plus, they're brain food, boosting memory and focus since 20% of your brain is omega-3s!

Taking omega-3s could also help with dry eyes, rough skin, and high blood pressure. They even help your liver stay fit and your body absorb calcium for strong bones.

Not into fish oil? There are algae-based supplements, too. And watch your omega-6 from things like soy oil; too much can wipe out omega-3 benefits.

If you have trouble absorbing fats, special supplements can assist. And you can check your omega-3 levels with a simple at-home blood test.

So, are omega-3s worth it? They could be a big health booster, especially if your diet lacks them. Just pick the right type and balance it with what you eat. It looks like fish oil can live up to the hype after all!

Source: Dr. Eric Berg DC

WEIGHT LOSS

What is One High-Calorie Food That You Avoid Because You Can't Risk It?

Trying to lose weight can be tough, especially when certain foods make it harder. One big problem food? French fries and potato chips. We all love them, but they're really high in calories. What's worse, they turn into sugar and fat in our bodies quickly. Studies even show that potato chips can cause more weight gain than other foods.

It's important to know that losing weight isn't just about exercising. What you eat matters a lot. Besides fries and chips, other foods like sugary drinks, white bread, candy bars, and some alcoholic drinks can also stop you from losing weight.

But what can you do? Try to eat more natural, unprocessed foods. Check food labels to avoid extra sugar and fats. It's okay to have a treat sometimes, but try not to eat these high-calorie foods too often.

Now, let's talk about a few other foods to watch out for. Sugary drinks like soda can add a lot of calories without making you feel full. White bread is another sneaky one. It's like sugary drinks in a chewable form. Candy bars are full of sugar, refined flour, and oils, packing a lot of calories in a small package. And watch out for fruit juices too. They might seem healthy, but they're often full of added sugars.

Remember, it's about making better choices, not just cutting out everything you love.

Source: Dr. Erik Richardson

HEALTH

Scientists Have Uncovered Why Night Shift Work is Associated With Changes in Appetite and Increase in Weight: Circadian Misalignment Can Profoundly Alter the Brain’s Regulation of Hormones Controlling Hunger to the Detriment of Metabolic Health

Do you work night shifts? You may have noticed feeling extra hungry and even seeing your weight go up. Scientists have discovered that this could be because of our body's internal clock getting mixed up, like having jet lag because of our jobs.

This "circadian misalignment" happens when we stay awake at night and sleep during the day. It confuses the hormones that control hunger. Researchers from the University of Bristol and a team in Japan found that this mix-up makes certain brain hormones get out of sync with our sleep-wake cycle, causing us to feel hungrier.

They studied animals and saw that those with their schedules flipped ate a lot more when they should have been less active. In fact, they ate about five times more during their usual rest times compared to those with normal schedules.

For night workers, it's hard to control this hunger just by trying to keep a regular routine. The scientists are now looking into medicines that might help. But until then, if you're working at night, try to spend some time in daylight, do some physical activity, and eat at regular times.

The hope is to better understand and one day treat the weight gain linked with night shift work. It's not just about willpower—your brain might be telling you to eat more when you shouldn't be.

Source: bristol.ac.uk

High Blood Pressure (Hypertension): Signs, Symptoms, Ways to Lower It

High blood pressure, also known as the "silent killer," can cause harm without any warning signs. Dr. Lee Simmons tells us it's a hidden danger that needs checking.

Understanding High Blood Pressure

Think of your blood vessels like hoses. When pressure is high, it can damage them. That's high blood pressure. If it stays high, it's called hypertension.

Blood Pressure Numbers, Simplified

A blood pressure reading has a top number (120-140 is the goal) and a bottom number (aim for 80-90). They measure the push of blood when your heart beats and rests.

The Risk of High Pressure

Too much pressure can make blood vessels narrow and stiff. It can cause weak spots that may lead to big health problems like heart attacks or strokes.

Spotting High Blood Pressure

Usually, there are no symptoms. But if it gets really high, you might get headaches, blurry vision, chest pain, or breathlessness. If this happens, get medical help right away.

How to Fight High Blood Pressure

Get moving for 150 minutes a week, eat less salt and fewer fast foods, and cut back on alcohol. These steps can make a big difference.

Medicine: Do You Need It?

You might need medicine if healthy habits aren't enough. But if you get healthier, you may be able to take less medicine. Always talk to your doctor before changing your pills.

Who's at Risk?

Those over 50, with extra weight, or not exercising should watch out. If your family has a history of it, you should be extra careful.

Source: Mass General Brigham

✢ 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.