Good morning. In today’s edition:

• Choose 5 Vegetables for Optimal Health

• Advice I Have After Losing 100 Lbs. Some of It is Going to Be Very Unpopular Here:

• Research Shows People Don't Feel Lonely Until They Spend Three-quarters of Their Time Alone, the Study Found. However, When Their Alone Time Goes Beyond 75%, It Becomes Difficult for Them to Avoid Feelings of Loneliness

• Time-restricted Eating, Also Known as Intermittent Fasting, Can Help People With Type 2 Diabetes Lose Weight and Control Their Blood Sugar Levels. Today, 1 in 10 U.s. Residents Has Diabetes, and That Number is Expected to Rise to 1 in 3 by 2050 if Current Trends Continue

…and lots more. Have a great day!

FOOD & NUTRITION

Choose 5 Vegetables for Optimal Health

Looking for super veggies for your health? Let’s zoom in on five you should eat!

First, say hello to cruciferous veggies like broccoli and cauliflower. They're packed with something called sulfur that gives your cells a boost, kind of like a mini supercharge. Chop 'em up before cooking to unleash their hidden cancer-fighting powers. Just remember not to eat too much; your thyroid might not be happy.

Next, we’ve got root veggies like jicama and radishes. They have lots of fiber which is like a superfood for the good bacteria in your belly. They can be turned into cool snacks, like crispy jicama sticks. But with carrots and beets, it’s best to eat them raw, since cooking makes them sweeter.

Mushrooms grab the third spot. They help your immune system and have melatonin to keep your cells fit. Shiitake mushrooms are awesome, but watch out for white button mushrooms – some folks might find them bothersome.

Fourth comes okra, which is like a sponge that soaks up bad lectins from foods. Baked okra chips are so tasty, they might not even last until dinner!

Lastly, we’ve got dark, bitter greens like arugula and Swiss chard. They have tons of polyphenols, helping your gut and keeping your cells young. They also fill you up so you won't snack too much.

Mix these five veggies into your diet, and you’re all set for a health win.

Source: Dr. Steven Gundry

WEIGHT LOSS

Advice I Have After Losing 100 Lbs. Some of It is Going to Be Very Unpopular Here:

Dr. Emi Hosoda once weighed 235 pounds but changed her life and lost 100 pounds. Now in her 50s, she’s sharing advice that might surprise you.

Her weight-loss journey began for her son’s health needs, leading her to quit sugar, gluten, and dairy. She also learned to manage her blood sugar better. But as she got older, she found weight harder to lose because of hidden health issues like thyroid and hormone imbalances and even past antibiotic use affecting her digestion.

To shed the pounds, Dr. Emi had to figure out what foods her body didn't like, fix her thyroid, take the right supplements, and even create one to balance her hormones. She also changed her mindset to see herself as a fit person.

For women over 40, she emphasizes that it's not always as simple as eating less and exercising more. She suggests looking deeper into health issues that might be in the way.

Sugar is another enemy, hiding in many foods and messing up both hormones and gut health. Dr. Emi also points out how magnesium can help with sugar cravings but advises choosing the right type for your needs.

Lastly, she’s a big believer in weight-bearing exercises over endless cardio and wakes up at 4 a.m. to lift weights!

Dr. Emi’s message: Losing weight is more than just diet and exercise; it's a full-body health quest.

Source: TODAY

HEALTH

Research Shows People Don't Feel Lonely Until They Spend Three-quarters of Their Time Alone, the Study Found. However, When Their Alone Time Goes Beyond 75%, It Becomes Difficult for Them to Avoid Feelings of Loneliness

Have you ever wondered how much alone time is too much? Well, a new study has found an answer! According to researchers, people usually start to feel lonely if they spend more than three-quarters of their time by themselves. This means if you're alone for more than 75% of your day, it's harder not to feel lonely.

Imagine having four equal parts of your day. If you spend three of those parts without other people, that’s when loneliness can sneak up on you. It’s like when you're sitting at home, and it's too quiet, or you go a whole weekend without talking to a friend.

For many adults, especially those over 45, finding the right balance between "me time" and being with others is important. Sometimes, you might enjoy the peace of being alone. But this study reminds us that we also need to hang out with family, friends, or even just be around other people sometimes to keep loneliness away.

What can you do about this? It might be as simple as making a phone call to catch up with an old friend, joining a club, or just going out for a walk in the park. Small steps can make a big difference in how connected and happy you feel.

So, if you find yourself alone most of the time, remember it's okay to reach out. Spending time with others isn't just fun—it's good for you, too!

Source: news.arizona.edu

Time-restricted Eating, Also Known as Intermittent Fasting, Can Help People With Type 2 Diabetes Lose Weight and Control Their Blood Sugar Levels. Today, 1 in 10 U.s. Residents Has Diabetes, and That Number is Expected to Rise to 1 in 3 by 2050 if Current Trends Continue

Good news for those with Type 2 diabetes: a study says that eating only during certain hours could be a big help. This idea is called time-restricted eating, and it's a form of intermittent fasting. Here's the scoop: eat only from noon to 8 p.m. for six months. It might be easier than it sounds!

The University of Illinois Chicago study, led by Professor Krista Varady, checked out how this eating style worked. They had 75 people try three different ways: the new timed eating, eating fewer calories, and not changing anything. Guess what? The time-focused group lost more weight and managed their blood sugar just as well as the others!

What's really cool is that they didn't have to count calories — the timing naturally helped them eat less. Plus, it was easier to stick to than cutting calories.

Professor Varady shares, "For many, it's easier to watch the clock than to count every calorie."

Since diabetes is on the rise, with 1 in 10 in the U.S. having it (and maybe 1 in 3 by 2050), this could be a big deal. The study paid special attention to Black and Hispanic people, who often face higher risks of diabetes.

But, this is just the beginning. The study was small, and more research is needed. If you're thinking about trying this, chat with your doctor first.

So, watching when you eat might just be the trick to beat diabetes. Time can be on your side!

Source: today.uic.edu

✢ 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.