Good morning. In today’s edition:

• How Do Ultra-processed Foods Affect Your Health

• I Went for a Walk Instead of Getting Fast Food

• WHO Declares Loneliness a ‘Global Public Health Concern’

• Plant-based Swaps May Cut Diabetes and Heart Disease Risk, Major Review Finds. Analysis of 37 Studies Finds Largest Health Benefits Come From Replacing Processed Meat, With 20% Reduction in Type 2 Diabetes

…and lots more. Have a great day!

FOOD & NUTRITION

How Do Ultra-processed Foods Affect Your Health

Ultra-processed foods are really changed from how they started. They often have extra stuff added to make them taste better or last longer.

Why This Matters

A lot of people in the U.S., including many kids, eat a bunch of ultra-processed foods. Eating too much of these can cause health problems like getting too heavy, diabetes, heart issues, and feeling down or worried.

Study on Ultra-Processed Foods

In a big study, some people ate ultra-processed foods and others ate foods that were barely changed for two weeks. The ultra-processed food group ate more and gained weight, even though both groups had the same kind of nutrients.

All Ultra-Processed Foods Are Not the Same

Not every ultra-processed food is really bad, but many have lots of calories and don't help you feel full. This can make you eat too much.

Why Do We Like Them?

Ultra-processed foods are often hard to resist because they have things like fats, sugars, and salts that taste really good.

Should We Stay Away from Them?

It's tough to completely stop eating ultra-processed foods because they're cheaper and easier to get. But trying to choose foods that are less processed is a healthier choice.

Remember When Shopping

Think about this when you're shopping: are the foods you're picking good for you, or are they ultra-processed? Going for healthier, less processed food is a good step for your health.

Source: scientificamerican.com

WEIGHT LOSS

I Went for a Walk Instead of Getting Fast Food

Walking is an easy and effective way to stay fit, especially as you get older. It's a free, low-risk exercise that almost anyone can do. Let's talk about how walking helps with weight loss and reducing belly fat.

Many of us spend a lot of time sitting, especially in office jobs, leading to weight gain and health issues. Walking more can help burn calories and cut down these risks. Just walking a mile burns about 100 calories. Choosing hilly routes increases this even more.

Belly fat is a health risk, linked to diseases like diabetes and heart disease. Regular walking can significantly reduce belly fat. Studies found that women walking about an hour, three times a week for 12 weeks, lost around an inch from their waist.

Walking is also key in maintaining weight loss. People often regain weight, but walking helps keep it off by building lean muscle, increasing daily calorie burn. Aim for 150 minutes of walking per week, or more if you've recently lost a lot of weight.

Besides physical health, walking improves your mood. It releases happy hormones like serotonin, making you feel better overall. This makes walking a pleasant and sustainable exercise, especially when done with friends.

To walk more, aim for 2.5 hours per week. Use a fitness tracker, walk during lunch or after dinner, and try walking meetings. Vary your routes for more fun. Every step you take is a step towards a healthier life!

Source: Healthline

HEALTH

WHO Declares Loneliness a ‘Global Public Health Concern’

The World Health Organization (WHO) has an important message: feeling lonely is a big health problem worldwide, similar to smoking 15 cigarettes a day!

WHO has created a special team to study loneliness. This team includes experts like the US surgeon general, Dr. Vivek Murthy, and Chido Mpemba from the African Union. They have 11 other leaders from different countries helping them.

Why focus on loneliness now? Well, when COVID-19 happened, people couldn't go out much, which made many feel lonely. Also, people are now realizing how serious loneliness can be.

Loneliness affects everyone, everywhere. It's really bad for your health, maybe even worse than being overweight or not moving around enough.

It's not just a problem for older people. In fact, about one in four older people around the world feel lonely, which can lead to heart problems and even dementia.

Young people get lonely too. Up to 15% of teenagers feel lonely, which can make them struggle in school and later in their jobs.

In Africa, where many young people live, loneliness is a big issue. Problems like wars, climate issues, and not having jobs can make people feel more isolated.

WHO's new team will work for three years to learn more about loneliness and how to help people feel more connected. It's important because loneliness is something that affects everyone, no matter where they live.

Source: theguardian.com

Plant-based Swaps May Cut Diabetes and Heart Disease Risk, Major Review Finds. Analysis of 37 Studies Finds Largest Health Benefits Come From Replacing Processed Meat, With 20% Reduction in Type 2 Diabetes

Big news! Scientists looked at 37 studies and found that eating more plants and less processed meat is great for your health. This change can really cut down your chance of getting type 2 diabetes and heart disease.

The team, including experts like Manuela Neuenschwander and Sabrina Schlesinger, checked a lot of research up until March 2023. They saw that foods like nuts, beans, whole grains, and olive oil are much better for you than processed meat, eggs, and butter.

Here's what they found:

Switching processed meat with things like nuts and beans is good for your heart.

Eating nuts instead of eggs and cooking with olive oil instead of butter can also keep your heart healthy and help you live longer.

Picking whole grains or nuts over red meat can lower your chances of getting diabetes.

So, eating more from plants and less from meats, especially the processed kinds, can make a big difference in keeping your heart healthy and reducing diabetes risk. This study is super important because it shows how what we eat can really affect our health. It also tells us that we need to learn more about meat-free food options. Remember, adding more plant-based foods to your diet is a great way to stay healthy!

Source: bmcmedicine.biomedcentral.com

✢ 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.