The Surprising Power of Nature to Reduce Loneliness
Welcome to this week’s edition of Public Health without Politics, and welcome to December.
As we approach the holiday season, this issue highlights simple, science-backed habits to support your physical and mental health. We’re covering new research on how nature reduces loneliness, practical tips for avoiding holiday weight gain, what one workout can do to slow cancer growth, and a major lawsuit targeting ultra-processed foods. Plus, quick health insights to keep you feeling your best this month.
Trending in Health this Week
We often neglect our triceps when working out—add a few controlled tricep kickbacks to strengthen the part of the arm most people miss.
Apparently eating peanuts everyday can boost your memory. It must, it works for elephants.
New research shows that small daily rituals—like short walks, sunlight, or journaling—can meaningfully boost mental resilience when life feels overwhelming.
It’s a workout, but remember there are many health risks with shoveling snow. Like any exercise, start slow with low amounts to warm up.
Keep in mind this holiday season: One oversized meal won’t make you gain real body fat—it’s the days of follow-up overeating that cause lasting weight gain.
And here’s a tip for preventing holiday weight gain: make half your plate indulgent foods and fill the rest with protein, veggies, or fiber to stay satisfied without overdoing it. Start by eating low calorie foods per gram like broccoli, carrots, beets and Brussels sprouts.
Nature Helps Reduce Loneliness—Even a Little Time Outdoors Can Make a Difference
New research suggests that exposure to green space and time outdoors can help reduce feelings of loneliness for many people.
Spending just 1 to 2 hours per week in nature (versus under one hour) is associated with measurable reductions in social loneliness over months.
Access to parks, trails, or green public spaces appears especially helpful—not only because they calm stress and anxiety, but also because they raise the chance of small, casual social interactions or a sense of belonging in something larger than ourselves.
My thoughts: I find that spending time in nature—whether it’s a quick stroll or long hike—does wonders for health and overall well-being.
Exercise May Help Slow Cancer—Researchers Are Finally Understanding Why
Scientists now have a clearer picture of how exercise seems to slow cancer: when you work out, your muscles release signals that make it harder for tumors to grow.
During exercise, muscles release “a soup of molecules called myokines,” and lab tests show these myokines can slow cancer cell growth by up to 30%.
Exercise also changes hormones and inflammation levels in ways that “make the body a less hospitable place for cancer,” helping the immune system spot and fight abnormal cells.
Regular activity, even simple workouts, has been linked to lower rates of developing cancer and better outcomes for people already diagnosed.
My thoughts: Once again, exercise is the best medicine out there!
San Francisco Sues Big Food Over Ultra-Processed Products
San Francisco has filed a first-of-its-kind lawsuit accusing major food companies of misleading consumers about the health risks of ultra-processed foods.
The lawsuit targets brands like Kraft, PepsiCo, Nestle, and Coke for marketing products the city says contribute to obesity and chronic disease.
Officials argue companies knew these foods were harmful but continued promoting them anyway.
My thoughts: It’s coming. After the giant payday from the tobacco settlement, food companies were viewed as the next big target for lawsuits. The idea of ultra processed foods (UPFs), a gigantic portion of what we eat, made this a big, juicy target and what’s even better, the very tobacco companies that were blamed for continuing to sell cigarettes and hook them with nicotine, have actually invested in food companies.
Where nicotine created a craving, the UPFs taste so good that most people can’t stop eating far too much of them. Packaged sliced bread is a UPF as is frozen produce and low-sodium canned beans. Courts have laws that are supposed to ensure that evidence is presented that disease is actually caused by exposure to specific products. Let’s hope that is what happens.
Inspirational Quote
“Health is not valued till sickness comes.”
—Thomas Fuller
Have a great week,
—Richard