12/27/24 - #292

Author

Health Horizon. Herald Staff
December 27, 2024

Good morning. In today’s edition:

  • Nation’s Dietary Guidelines Should Encourage Beans as Protein Source, Advisory Committee Says

  • Does Anyone Else Struggle With a Sugar Addiction That Keeps Them From Losing Weight?

  • Vaping Immediately Affects Vascular Health and Oxygen Levels, Study Shows, Even Without Nicotine

  • Wearables Reveal Happiest Times to Sleep: Research Finds Links Between Mood, Depression, and Circadian Rhythm Disruptions in a Study Conducted Using 2,077 Fitbits Over Four Months

…and lots more. Have a great day!

As we age, our muscles naturally lose mass, strength, and functionality, which can lead to fatigue and weakness beginning as early as our 30s. Recent studies indicate that our mitochondria—the cellular powerhouses that generate 90% of our energy—play a crucial role in this decline, contributing to reduced muscle function as we age.

A new way to support and improve muscle health as we age, Mitopure® by Timeline is clinically shown to meaningfully boost our mitochondrial health to improve muscle strength and endurance, without any change in exercise required.

FOOD & NUTRITION

Nation’s Dietary Guidelines Should Encourage Beans as Protein Source, Advisory Committee Says

The Department of Agriculture's advisory committee has recommended that Americans eat more beans, peas, and lentils. These foods are not only packed with protein but also help improve health. Currently, beans are considered both vegetables and proteins in dietary guidelines. However, the committee suggests they should be viewed mainly as proteins to increase their consumption.

This change is based on strong evidence that shows eating more beans leads to better health outcomes. Unlike red and processed meats, which may cause cancer and diabetes, beans are a healthy plant protein. They have nutrients without those risks. The committee wants beans to be prioritized over meats and seafood in our diets.

Beans are excellent sources of protein, fiber, antioxidants, and minerals. When combined with grains, beans provide all essential amino acids needed by our bodies, just like meat does. This makes beans a great substitute for animal proteins.

To get as much protein as you would from a small chicken breast, you would need about a cup and two tablespoons of lentils. Eating more beans can boost our fiber, healthy fats, and vitamins. It can also cut unhealthy fats and sodium from processed meats.

New dietary guidelines come next year. So, using beans as a main protein source could help everyone. It may prevent heart disease and aid weight management.

WEIGHT LOSS

Does Anyone Else Struggle With a Sugar Addiction That Keeps Them From Losing Weight?

Many of us try to eat less sugar to help lose weight. Did you know the average American eats about 75 grams of added sugar every day? That’s way more than the recommended 25 grams. This extra sugar is often hidden in many foods like sauces and cereals.

Here’s how to cut back on sugar:

  1. Know What You’re Eating: Read labels carefully. Sugar has many names, like high fructose corn syrup and dextrose. Staying under 25 grams of sugar a day is a good goal.

  2. Admit the Addiction: Understand that too much sugar is bad for your health. It can lead to serious health problems and make it hard to lose weight.

  3. Quit Slowly: Don’t stop eating sugar all at once. This can lead to strong cravings and you might end up eating even more sugar. Start by cutting out sugary drinks, which your body absorbs quickly and makes your insulin levels spike.

  4. Choose Healthy Snacks: Instead of processed snacks, eat fruits like apples. They have natural sugar and are better for you.

  5. Handle Cravings: When you crave sugar, try to do something fun or active. Getting enough sleep, exercising, and eating balanced meals help reduce sugar cravings.

Reducing sugar takes time and effort. Be patient and keep trying, even if it’s hard at first. Soon, your body will get used to less sugar, helping you be healthier and possibly lose weight.

HEALTH

Vaping Immediately Affects Vascular Health and Oxygen Levels, Study Shows, Even Without Nicotine

A new study shows that vaping can harm your blood vessels. It reduces your body's oxygen, even without nicotine in the vape. The study, presented at a big medical conference but not yet published in a medical journal, involved tests on people who vape and those who don't.

Researchers found that after vaping, people had lower blood oxygen levels. This suggests their lungs weren't working as well. This was true for vapes with and without nicotine. Dr. Marianne Nabbout, who led the study, pointed out that even though e-cigarettes don't contain tobacco, they're not safe. The vapor includes chemicals like lead and formaldehyde, which are harmful.

During the study, the researchers used MRI scans and other tests to look at how vaping affected the body. They found that vaping slowed down the flow of blood in the arteries, which is crucial for good health. Poor blood flow can lead to serious issues like high blood pressure and strokes.

Dr. Albert Rizzo from the American Lung Association said that vapes' ingredients could irritate and inflame the body, like air pollution. This could increase the risk of heart problems and strokes among vapers.

This research aims to guide future U.S. e-cigarette regulations. They currently lack sufficient oversight. Some claim vaping helps people quit smoking. However, it may pose serious health risks.

Wearables Reveal Happiest Times to Sleep: Research Finds Links Between Mood, Depression, and Circadian Rhythm Disruptions in a Study Conducted Using 2,077 Fitbits Over Four Months

Ever felt grumpy after a bad night's sleep? A study by the University of Michigan found that a Fitbit can tell you the best times to sleep to feel happier. Researchers studied sleep and mood data from medical interns over four months. They found a clear link between when they slept and how they felt.

The study suggests that sleeping when your body is ready to sleep can greatly improve your mood and help with mood disorders. "We can't change everything in our lives, but we can adjust when we sleep to feel better," said Daniel Forger, who led the study.

The interns wore Fitbits to track their heart rates, activities, and sleep. They also filled out mood surveys regularly. This info helped the researchers see how well the interns' sleep schedules matched their internal clocks.

When their sleep times didn't line up with their body clocks—especially for those working shifts—it led to worse moods and even signs of depression. "It's not just about getting more sleep but sleeping at the right time for your body," explained Minki Lee, a key researcher.

This research could help not just doctors in training but anyone, from students to older adults. It shows that by focusing on when we sleep, not just how long we sleep, we can greatly improve our mental health.

This study aims to use wearable tech to improve health, not just track it. It could help millions improve their sleep and mood.

✢ 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.