12/30/25 - #554

Good morning. In today’s edition:

• High Fat Dairy Consumption Linked to Lower Dementia Risk

• 7 Lessons I've Learned From Weight Loss Failures

• Alzheimer's Disease More Prevalent in Older People Than Previously Thought

• Night Waking Impacts Cognitive Performance: Older Adults (+70) Who Were Awake More During the Night Performed Worse on Cognitive Tests the Next Day, No Matter How Long They Slept

…and lots more. Have a great day!

FOOD & NUTRITION

High Fat Dairy Consumption Linked to Lower Dementia Risk

A new study from Sweden found that people who eat more high-fat cheese and cream may have a lower risk of dementia. The study followed nearly 28,000 adults for 25 years.

Those who ate 50 grams or more of high-fat cheese a day—about two slices—had a 13% lower risk of getting dementia. They also had a 29% lower risk of vascular dementia, which is caused by poor blood flow to the brain.

People who ate 20 grams or more of high-fat cream each day—around one tablespoon—had a 16% lower risk of dementia. In contrast, low-fat dairy products like skim milk, low-fat cheese, and yogurt showed no clear benefit.

Researchers also looked at genetics. They found that people without a common Alzheimer’s risk gene (called APOE ε4) saw more benefit from eating high-fat cheese.

This doesn’t mean eating cheese and cream will prevent dementia. It only shows a link. Other factors like exercise, weight, and smoking may also play a role. People who ate more high-fat cheese and cream were often healthier in other ways.

Experts say more research is needed. Still, this study adds to other findings that suggest whole foods—like regular cheese—may offer health benefits, even if they’re high in fat.

Note: This was an observational study. It does not prove cause and effect. Always talk with your doctor or a dietitian before making changes to your diet.

Source: neurology.org

WEIGHT LOSS

7 Lessons I've Learned From Weight Loss Failures

After 29 years of working with thousands of people, I’ve seen what works—and what doesn’t—when it comes to weight loss. Here are seven important lessons I’ve learned:

1. Fruit Can Slow Fat Loss Even small amounts of fruit can block fat burning in people with slow metabolism or insulin resistance.

2. Snacking Hurts Results Snacking raises insulin, even if it’s “healthy.” Eating only at mealtimes helps burn fat, especially for people with stubborn weight.

3. Don’t Cut Protein Too Low Your body needs protein to repair and stay strong. I used to recommend low-protein “detox” diets, but they caused fatigue and hair loss.

4. You Don’t Always Need Breakfast Skipping breakfast can help extend your fast and improve results. Many people feel better eating their first meal later in the day.

5. Fat Is Not the Enemy Healthy fats help you feel full and don’t raise insulin like carbs. Moderate fat intake can support weight loss and better health.

6. Ask When the Weight Gain Began Finding out when and why weight gain started—like after stress, illness, or a new medication—can offer clues for real solutions.

7. Get Healthy First Don’t focus only on the scale. Better sleep, energy, and fewer cravings often come first. Then the weight loss follows—just give it time.

These lessons taught me that even so-called “failures” can lead to long-term success.

Source: Dr. Eric Berg DC

HEALTH

Alzheimer's Disease More Prevalent in Older People Than Previously Thought

A large new study from Norway found that Alzheimer’s disease may be more common in older people than doctors once believed. The study used a simple blood test to look for early signs of the disease in over 11,000 adults aged 58 and older.

Only about 8% of people aged 58 to 69 had signs of Alzheimer’s. But in people over 90, that number jumped to more than 65%. Among those aged 70 and older, about 10% were in the early “preclinical” stage, 10.4% were in the middle “mild memory loss” stage, and 9.8% had Alzheimer’s dementia.

The blood test looked for a brain protein called pTau217. High levels of this protein are linked to brain changes that happen before memory problems begin.

The study also found that people with less education or a gene called APOE ε4 were more likely to have signs of the disease. People with poor kidney function also had higher levels of the Alzheimer’s marker.

About 11% of people in the study aged 70 and older could qualify for new Alzheimer’s drugs, based on today’s treatment rules.

This research shows that Alzheimer’s changes can start years before symptoms. Catching it early could give people more time to plan or get help. The test used is simple and could help more people get care sooner.

This article is for information only. It does not give medical advice. Always talk to your doctor with health questions.

Source: nature.com

Night Waking Impacts Cognitive Performance: Older Adults (+70) Who Were Awake More During the Night Performed Worse on Cognitive Tests the Next Day, No Matter How Long They Slept

A new study shows that older adults who wake up more during the night tend to perform worse on brain tests the next day. This happened even when they slept for seven hours or more.

The study followed 261 people over age 70. For 16 days, they wore sleep trackers and took short brain games on their phones throughout the day. The researchers found that when someone was awake longer during the night, their thinking speed was slower the next day.

Surprisingly, things like bedtime, total hours slept, or napping didn’t matter. Only sleep quality made a difference.

Experts say good sleep habits can protect brain health. Waking up often after falling asleep lowers sleep quality. Over time, this may raise the risk of memory problems and even dementia.

The researchers recommend a regular bedtime, avoiding screens before sleep, and keeping the room dark and quiet. If problems continue, talk to your doctor about cognitive behavioral therapy (CBT). It’s safer than sleep medications, which can increase the risk of falls.

The main message: It’s not just how long you sleep, but how well you sleep. For older adults, avoiding night waking may help keep the mind sharp and reduce the risk of future memory loss.

Improving sleep habits now may support better brain health later in life.

Source: psu.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.