Good morning. In today’s edition:

• A Meal With Meat Ensures Faster Muscle Building Than a Vegan Meal With the Same Amount of Protein

• Following a Mediterranean Diet Reduces the Risk of Cognitive Decline in Older People. The Study Provides New Evidence for a Better Understanding of the Biological Mechanisms Related to the Impact of the Diet on Cognitive Health in the Ageing Population

• New Psychology Research Identifies Belief in One's Equal Rights as a Key Mental Health Factor

• Research Has Found That People Who Spend More Than 60 Minutes Commuting to and From Work Each Day Are 1.16 Times More Likely to Suffer From Depression Than Those Who Spend Less Than 30 Minutes

…and lots more. Have a great day!

FOOD & NUTRITION

A Meal With Meat Ensures Faster Muscle Building Than a Vegan Meal With the Same Amount of Protein

As we get older, keeping our muscles strong is super important. A new study tells us something interesting: meals with meat might help us build muscles faster than vegan meals with the same amount of protein. This study was done by Philippe Pinckaers from Maastricht University and was published in The Journal of Nutrition.

Our muscles are always getting broken down and rebuilt. For this rebuilding, we need protein, which is found in foods like meat, cheese, and yogurt, and also in plant foods like beans and nuts. But it turns out that not all proteins work the same way in our bodies.

To find out more, researchers had 16 older adults eat two kinds of meals in a lab. One meal was all plant-based, with foods like quinoa and beans, and the other had meat. Both meals had the same amount of protein, fats, and carbs.

Before eating, the adults got a special amino acid infusion, which is like a protein building block. This helped the researchers see how fast muscles were building up after each meal. The result? The meat meal made muscles grow faster than the vegan meal. This could be because plant foods are harder to digest and have fewer of the amino acids that muscles need.

But, this doesn't mean everyone should eat meat. Healthy people can just eat more plant proteins. It's just trickier for older folks, who might need more protein but eat less. In these cases, animal protein might be a better choice for building muscles.

Source: maastrichtuniversity.nl

WEIGHT LOSS

Following a Mediterranean Diet Reduces the Risk of Cognitive Decline in Older People. The Study Provides New Evidence for a Better Understanding of the Biological Mechanisms Related to the Impact of the Diet on Cognitive Health in the Ageing Population

Did you know that what you eat can affect your brain? A study from the University of Barcelona and CIBERFES found that older people who eat a Mediterranean diet are less likely to have problems with their memory and thinking. This diet includes lots of fruits, vegetables, fish, and olive oil.

The study, shared on November 17, 2023, involved 840 people over 65 in France. It went on for 12 years! Researchers looked at what these people ate and checked their brain health.

Here’s the cool part: the study didn't just ask people what they ate. It checked their blood for signs of how closely they followed the Mediterranean diet. This helped the researchers see a clear link between the diet and better brain health.

They focused on certain fats, gut bacteria, and plant chemicals in the blood. These are important for the health benefits of the Mediterranean diet. The study showed that sticking to this diet can really help keep your brain sharp as you get older.

This research is a big deal because it helps us understand better how our diet affects our brain. It could even help doctors give better eating advice to older people.

Teams from various European universities and research centers worked on this study. It was supported by international and European funds, showing how important it is to learn about diet and brain health.

Source: web.ub.edu

HEALTH

New Psychology Research Identifies Belief in One's Equal Rights as a Key Mental Health Factor

Did you know that feeling equal to others is good for your mind? Scientists in Europe found out that thinking you have the same rights as everyone else can make your mental health better.

This idea is called self-respect. It's different from self-esteem, which is how you see yourself. Self-respect means you believe you deserve the same rights as others. This belief helps people with their mental health, especially with depression and not having harmful thoughts.

The scientists did three studies to find this out. In the first study, 436 people from Germany, Norway, and Spain took part. They found that people who believed in their equal rights felt less depressed.

The second study was bigger. It had people from Iran, South Korea, and Indonesia. The results were the same. More self-respect meant less depression and more confidence. In South Korea and Indonesia, people with more self-respect also thought less about harming themselves.

The third study in the UK showed the same thing.

After studying people in seven countries, the scientists saw a clear pattern. People who believe in their equal rights are less likely to feel depressed or think about harming themselves. This might be a bit different in different cultures, though.

The study shows that focusing on self-respect could help improve mental health. It's not just about feeling good about yourself, but also about believing in your rights. This study is just a start. It shows a connection, but more research is needed to know more.

Source: psypost.org

Research Has Found That People Who Spend More Than 60 Minutes Commuting to and From Work Each Day Are 1.16 Times More Likely to Suffer From Depression Than Those Who Spend Less Than 30 Minutes

Did you know that if you spend a lot of time traveling to and from your job, you might feel sadder than someone who doesn't? A study in South Korea found this out. It looked at over 23,000 workers and saw that people with commutes of an hour or more are more likely to feel depressed than those who travel less than 30 minutes.

But here's something interesting: not everyone with long commutes felt the same way. Men who weren’t married, dads, blue-collar workers, and those with jobs at different times of the day didn't feel as sad. Women who were 30-39 years old, had better-paying jobs, and didn't have shift work also didn't feel as down.

Why does this happen? When you spend a lot of time getting to and from work, it can make you tired and stressed. This is especially true in South Korea, where people work a lot and commutes are really long.

This study is important because it shows us how traveling to work can affect how we feel. If you're spending a lot of time on the road or in trains, it could be making you feel more stressed or sad.

It's a good reminder for everyone – bosses, government people, and all of us – to think about how travel time affects our happiness. Maybe we need to find ways to make commutes shorter or work from home sometimes. Remember, being happy and healthy is just as important as doing your job!

Source: sciencedirect.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.