12/30/24 - #293

Good morning. In today’s edition:

• Cooking Certain Vegetables (in Particular Garlic, Onion, and Leek) in Vegetable Oils at High Temperatures Can Cause the Oils to Turn Into Trans Fats, Unhealthy Fats Linked to an Increased Risk of Heart Disease

• People Urged to Do at Least 150 Minutes of Aerobic Exercise a Week to Lose Weight - Review of 116 Clinical Trials Finds Less Than 30 Minutes a Day, Five Days a Week Only Results in Minor Reductions

• Short Bursts of Physical Activity Can Cut Women’s Risk of Heart Attack by as Much as 33 Percent

• Women Are at a Higher Risk of Developing Anxiety and Related Disorders. Female Sex Hormones Estradiol and Progesterone May Influence the Fear and Anxiety Responses. The Ingestion of 2 mg of Estradiol Facilitates the Extinction of a Fear Response but Also Contributes to Its Stronger Return Later

…and lots more. Have a great day!

FOOD & NUTRITION

Cooking Certain Vegetables (in Particular Garlic, Onion, and Leek) in Vegetable Oils at High Temperatures Can Cause the Oils to Turn Into Trans Fats, Unhealthy Fats Linked to an Increased Risk of Heart Disease

High-heat cooking of garlic, onions, and leeks in oil may turn healthy oils into unhealthy trans fats. A new study from Japan shows that cooking these vegetables in oils, like olive oil, above 285°F may increase heart disease risk.

Trans fats are known for raising bad cholesterol (LDL) and lowering good cholesterol (HDL). Since heart disease is a leading cause of death in the U.S., it's important to watch out for these fats. Usually, we think of trans fats in processed foods like margarine and frozen pizzas. But this research says that cooking at home can also make these fats if not careful.

The problem is with sulfur compounds in some vegetables. Cooking high-compound veggies, like broccoli, cauliflower, and cabbage, at high temps in oils can create trans fats. This happens through a process called trans-isomerization.

Adding antioxidants like vitamin E while cooking can help stop these fats from forming. The researchers said that normal cooking makes a small amount of trans fats. So, most people shouldn't worry too much.

But, if you’re worried about heart disease, it might be better to cook these vegetables at lower temperatures or add antioxidants to keep your heart healthy. This way, you can help control how much trans fats you eat.

Source: newsweek.com

WEIGHT LOSS

People Urged to Do at Least 150 Minutes of Aerobic Exercise a Week to Lose Weight - Review of 116 Clinical Trials Finds Less Than 30 Minutes a Day, Five Days a Week Only Results in Minor Reductions

If you're over 45 and want to lose weight, you might need to exercise a bit more than you think. A big study of 116 research projects found that adults should do at least 150 minutes of aerobic exercise each week to lose weight. This means about 30 minutes a day, five days a week.

The research included nearly 7,000 adults who were overweight. It showed that while any exercise helps a little, you need at least 150 minutes a week to see bigger changes in weight, waist size, and body fat.

Dr. Ahmad Jayedi, the lead researcher, says if you're overweight, losing 5% of your weight in three months is good for your health. To do this, you need 150 minutes of exercise, like walking, running, or biking, each week.

The NHS advises that all adults should be active every day to keep fit and reduce health risks like heart attacks. This study supports that, especially for weight loss.

Dr. Jayedi suggests making small changes to fit exercise into your day, like walking more by changing how you get to work.

Also, eating healthy foods helps with weight loss and keeps you healthy. Eat whole grains, fruits, vegetables, and lean proteins. Cut back on processed foods and sugars.

Starting to exercise can be tough, but the benefits of doing at least 150 minutes a week are clear. It helps you lose weight and get healthier.

Source: theguardian.com

HEALTH

Short Bursts of Physical Activity Can Cut Women’s Risk of Heart Attack by as Much as 33 Percent

A new study in the British Journal of Sports Medicine shows that just a little vigorous activity each day can lower the risk of serious heart problems for women. Emmanuel Stamatakis, a scientist from the University of Sydney, found that quick, intense movements for just 20 to 30 seconds several times a day can make a big difference.

Researchers looked at over 22,000 people aged 40 to 69 who didn't exercise in their free time. These people wore a device that tracked their movements for a week. Their health was then watched for about eight years. The results showed that women who did about 3.4 minutes of vigorous activity in total each day cut their risk of major heart problems by nearly half. Even just one to two minutes of such activity each day reduced the risk of a heart attack by 33 percent.

Men also benefited from this activity, but not as much as women. This might be because men often start with better fitness levels. Stamatakis says it's important to add small moments of exercise to our daily lives. Simple actions can help keep your heart healthy. Take the stairs, park farther from the store, or play with your dog. These little bits of activity add up and can make a big difference in heart health.

Source: sciencenews.org

Women Are at a Higher Risk of Developing Anxiety and Related Disorders. Female Sex Hormones Estradiol and Progesterone May Influence the Fear and Anxiety Responses. The Ingestion of 2 mg of Estradiol Facilitates the Extinction of a Fear Response but Also Contributes to Its Stronger Return Later

Studies show that women are more likely to feel anxious than men, and hormones like estradiol and progesterone might be part of the reason. These hormones help manage the female reproductive system but may also affect how women handle fear and anxiety.

A recent study in the journal Translational Psychiatry explored this by testing 116 healthy women. Researchers used a fear conditioning experiment. Women learned to link certain colors on a screen with mild electric shocks. This helps scientists understand how fear develops.

Before a session to face their fears (called fear extinction training), the women took either 2 mg of estradiol or a placebo. The findings were interesting. Women who took estradiol got over their fear faster during the training. However, their fear came back stronger later on.

Progesterone, another important hormone, didn't change the fear response in this experiment.

These results suggest that estradiol might affect fear therapy in women. It may help at first but could make fears return stronger. This information is crucial because it could change how therapists work with women who have anxiety.

The study only included young women with mild fears. So, more research is needed to see if these results apply to others with more intense fears. This could help improve how we treat anxiety in women.

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.