"What can I do to combat disease?"
best defense = smart food choices + regular physical activity + restorative sleep + taming stress
best defense = smart food choices + regular physical activity + restorative sleep + taming stress
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AN ANTI-INFLAMMATORY DIET IS RICH IN FIBER AND LOW IN CHOLESTEROL. THIS CAN BE ONE OF YOUR STRONGEST DEFENSES AGAINST DISEASE.
CHALLENGE: CAN YOU INCORPORATE JUST ONE OF THE FOLLOWING SUGGESTIONS INTO YOUR LIFESTYLE?
add:
* your favorite fruit & vegetable if your daily intake is less than 4 serving of each.
* 100% WHOLE GRAINS to half of your daily grain intake.
* 2 or more servings of beans to provide protein and fiber.
* Healthy nuts (walnuts, pistachios, almonds) min. 2 servings per week.
* fish if you EAT it less than twice a week?
limit:
* red meat and processed meat to one or fewer portions a day.
* dairy intake to one or fewer servings per day.
* alcohol consumption to 1/2 to 1 drink per day for women,
1 to 2 for men.
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best for your BRAIN
cancer fighting
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ATTENTION CAREGIVERS: wHAT KIND OF CAREGIVER ARE YOU?
yOU mAY BE A nURSE rATCHED... IF YOUR PATIENT'S BODY HAS JUST BEEN THROUGH THE TRAUMA OF SURGERY or cancer, BUT YOU'RE GIVING HIM/HER POISON! (eX: SOFT DRINKS, COOKIES, ICE CREAM, RED MEAT, PROCESSED FOODS, ETC.) |
yOU MAY BE A JULIA... IF YOUR PATIENT'S BODY HAS JUST BEEN THROUGH THE TRAUMA OF SURGERY or cancer, AND YOU'RE ENCOURAGING him/HER WITH LOTS OF FRESH OR FROZEN VEGGIES AND FRUITS TO HELP HER BODY HEAL. aND BECAUSE YOU LOVE YOUR PATIENT SO MUCH, YOU OFFER A 100 CAL. FUDGE BAR AS A TREAT! eVEN BETTER, YOU FIX A nutritious, DELICIOUS, CHOCOLATE SMOOTHIE FOR BOTH OF YOU! |
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Healthy Eating Tips
That May Help Lower Your Cancer Risk
Skip the red meat and sugary cereal,
plus other tips to help fend off cancer.
BY ROSE HAYES (Sharecare’s nutrition group)
* * * * * * * * * * *
Are there cancer-causing foods hiding in your diet?
From artificial colors, to processed sugars, to excess fat,
the average meal plan may be riddled with ingredients that can hurt your health and up your odds of developing cancer.
But with a little insider knowledge,
it’s possible to avoid the food mistakes that may be making you sick.
We reviewed the latest in nutrition research to bring you healthy eating habits
that may help lower your cancer risk.
Skip sugary breakfast cereals. Choose whole grains like unprocessed oatmeal or
bran for breakfast, instead.
Regularly eating fiber-rich grains
may help reduce your colon cancer risk.
Sugary cereal, on the other hand, contains
refined sugars, which carry excess calories and
cause a quick spike in blood sugar,
followed by a binge-inducing blood sugar crash.
Those extra calories can contribute to
obesity too, which is a key risk factor for cancer.
Ditch the bacon.
Eating just two ounces of processed meat like bacon per day
can raise your colon cancer risk by up to 17 percent.
Instead, pair your eggs with savory salsa or fresh tomato slices.
Tomatoes get their red color from a chemical called lycopene.
Lycopene has been associated with a lower risk of
prostate cancer,
according to some research.
For example, one study found that men who ate
over 10 servings per week
lowered their prostate cancer risk by 18 percent.
Hold the beef on burger night. Red meat has been linked to higher rates of colorectal cancer and cancer death in general.
The next time you’re craving a burger,
choose a healthier protein like salmon.
The vitamin D and omega-3 fatty acids, or “good” fats,
in salmon may help protect against colon cancer.
Just use wild-caught salmon, rather than the farm-raised kind,
to avoid possible pollutants like mercury.
Say “no” to soda. Regular soda is loaded with a variety of sugars.
In fact, it may be up to 60 percent fructose,
a type of sugar associated with obesity and type II diabetes.
Since obesity increases your odds of developing cancer,
cutting soda may lower your risk.
But swapping diet soda for regular may not do the trick;
studies have found that artificial sweeteners in diet soda
may lead to high-calorie cravings and
cause your body to store calories as fat, rather than burn them.
The solution? Drink water instead.
Try crisp sparkling water and add lemon juice, crushed fruit or mint for flavor.
Avoid energy drinks.
Having more than one energy drink in a day can easily lead to a caffeine overdose.
Too much caffeine can cause dangerous heart rhythms,
nausea, panic attacks and more.
Energy drinks often contain vitamins and
herbal supplements as well,
each of which has its own list of possible side effects.
For your afternoon pick-me-up, matcha tea is a smarter choice.
Matcha, a potent form of green tea,
is known for its combination of caffeine
and a soothing amino acid called l-theanine.
Together, they create a feeling of alert calmness.
The antioxidants in matcha also reduce free radicals, or
toxins that damage DNA and contribute to cancer.
Matcha may even fight the signs of aging
and lower skin cancer risk. How?
Some studies suggest matcha may shield skin cells
against UV rays from the inside out,
although more research is needed to confirm this.
Forget fruit-flavored snacks. Along with excess sugar,
fruit-flavored snacks often contain artificial colors
like red dye 40 and yellow dye 6.
While the FDA considers artificial colors safe in the small amounts
found in most fruit snacks,
some animal studies suggest a possible link between large amounts of artificial colors and tumor growth.
Munch on a handful of acai berries for a healthier sweet fix.
Acai is a popular South American fruit that
contains antioxidants called flavonoids.
More studies are needed to confirm the health
benefits of flavonoids in humans,
but according to lab studies, they may:
• Lower cholesterol
• Reduce the risk of heart disease
• Protect against blood cancers like leukemia.
Berries are also memory boosting foods.
In fact, one study involving a large group of aging women found berry lovers to have
slower rates of mental aging.
According to memory tests, women who regularly ate strawberries and blueberries scored
up to 2.5 years younger mentally.
>>>>>>>>><<<<<<<<<
That May Help Lower Your Cancer Risk
Skip the red meat and sugary cereal,
plus other tips to help fend off cancer.
BY ROSE HAYES (Sharecare’s nutrition group)
* * * * * * * * * * *
Are there cancer-causing foods hiding in your diet?
From artificial colors, to processed sugars, to excess fat,
the average meal plan may be riddled with ingredients that can hurt your health and up your odds of developing cancer.
But with a little insider knowledge,
it’s possible to avoid the food mistakes that may be making you sick.
We reviewed the latest in nutrition research to bring you healthy eating habits
that may help lower your cancer risk.
Skip sugary breakfast cereals. Choose whole grains like unprocessed oatmeal or
bran for breakfast, instead.
Regularly eating fiber-rich grains
may help reduce your colon cancer risk.
Sugary cereal, on the other hand, contains
refined sugars, which carry excess calories and
cause a quick spike in blood sugar,
followed by a binge-inducing blood sugar crash.
Those extra calories can contribute to
obesity too, which is a key risk factor for cancer.
Ditch the bacon.
Eating just two ounces of processed meat like bacon per day
can raise your colon cancer risk by up to 17 percent.
Instead, pair your eggs with savory salsa or fresh tomato slices.
Tomatoes get their red color from a chemical called lycopene.
Lycopene has been associated with a lower risk of
prostate cancer,
according to some research.
For example, one study found that men who ate
over 10 servings per week
lowered their prostate cancer risk by 18 percent.
Hold the beef on burger night. Red meat has been linked to higher rates of colorectal cancer and cancer death in general.
The next time you’re craving a burger,
choose a healthier protein like salmon.
The vitamin D and omega-3 fatty acids, or “good” fats,
in salmon may help protect against colon cancer.
Just use wild-caught salmon, rather than the farm-raised kind,
to avoid possible pollutants like mercury.
Say “no” to soda. Regular soda is loaded with a variety of sugars.
In fact, it may be up to 60 percent fructose,
a type of sugar associated with obesity and type II diabetes.
Since obesity increases your odds of developing cancer,
cutting soda may lower your risk.
But swapping diet soda for regular may not do the trick;
studies have found that artificial sweeteners in diet soda
may lead to high-calorie cravings and
cause your body to store calories as fat, rather than burn them.
The solution? Drink water instead.
Try crisp sparkling water and add lemon juice, crushed fruit or mint for flavor.
Avoid energy drinks.
Having more than one energy drink in a day can easily lead to a caffeine overdose.
Too much caffeine can cause dangerous heart rhythms,
nausea, panic attacks and more.
Energy drinks often contain vitamins and
herbal supplements as well,
each of which has its own list of possible side effects.
For your afternoon pick-me-up, matcha tea is a smarter choice.
Matcha, a potent form of green tea,
is known for its combination of caffeine
and a soothing amino acid called l-theanine.
Together, they create a feeling of alert calmness.
The antioxidants in matcha also reduce free radicals, or
toxins that damage DNA and contribute to cancer.
Matcha may even fight the signs of aging
and lower skin cancer risk. How?
Some studies suggest matcha may shield skin cells
against UV rays from the inside out,
although more research is needed to confirm this.
Forget fruit-flavored snacks. Along with excess sugar,
fruit-flavored snacks often contain artificial colors
like red dye 40 and yellow dye 6.
While the FDA considers artificial colors safe in the small amounts
found in most fruit snacks,
some animal studies suggest a possible link between large amounts of artificial colors and tumor growth.
Munch on a handful of acai berries for a healthier sweet fix.
Acai is a popular South American fruit that
contains antioxidants called flavonoids.
More studies are needed to confirm the health
benefits of flavonoids in humans,
but according to lab studies, they may:
• Lower cholesterol
• Reduce the risk of heart disease
• Protect against blood cancers like leukemia.
Berries are also memory boosting foods.
In fact, one study involving a large group of aging women found berry lovers to have
slower rates of mental aging.
According to memory tests, women who regularly ate strawberries and blueberries scored
up to 2.5 years younger mentally.
>>>>>>>>><<<<<<<<<
* * * * * * * * *
|
|
The following are steps you can take to lower your risk:
- Limit alcohol. The more alcohol you drink, the greater your risk of developing breast cancer. ...
- Don't smoke. ...
- Control your weight. ...
- Be physically active. ...
- Breast-feed. ...
- Limit dose and duration of hormone therapy. ...
- Avoid exposure to radiation and environmental pollution.
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Financial burden of cancer
Some co-pays are more expensive than the prescription itself.
"Something is wrong in that system. That gag order makes no sense!" |
incomes are not changing,
and drugs are getting more and more expensive year after year. |
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Beat diabetes
| risk-test-paper-version.pdf |
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Exercise plays a major role in
your diabetes care,*
no matter which type of diabetes you have.
Exercise can help lower blood sugar, help your body better use insulin,
and help control your weight.
It can also improve your blood fat levels, reduce stress,
and improve your overall fitness level.
*Even if you have diabetic complications,
ask your doctor about safe exercises you can do.
The best person to help you and your doctor plan your fitness program
is someone trained in the scientific basis of exercise.
Your doctor can help you look for someone with a master's
or doctoral degree in exercise physiology or
for a licensed health care professional who has graduate training in exercise physiology. Certification from the American College of Sports Medicine is another sign that the person has the basic skills needed to plan a safe, effective exercise program.
Always get your doctor's approval for any exercise program.
your diabetes care,*
no matter which type of diabetes you have.
Exercise can help lower blood sugar, help your body better use insulin,
and help control your weight.
It can also improve your blood fat levels, reduce stress,
and improve your overall fitness level.
*Even if you have diabetic complications,
ask your doctor about safe exercises you can do.
The best person to help you and your doctor plan your fitness program
is someone trained in the scientific basis of exercise.
Your doctor can help you look for someone with a master's
or doctoral degree in exercise physiology or
for a licensed health care professional who has graduate training in exercise physiology. Certification from the American College of Sports Medicine is another sign that the person has the basic skills needed to plan a safe, effective exercise program.
Always get your doctor's approval for any exercise program.
- Last Reviewed: August 2, 2013 Last Edited: March 9, 2017
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Regardless of the type of diabetes you have,
regular physical activity is important
for your overall health and wellness.
With type 1, it’s very important to balance your insulin doses
with the food you eat and the activity that you do –
even if you are just doing house or yard work.
Planning ahead and knowing your body’s typical blood glucose response to exercise
can help you keep your blood glucose
from going too low or too high.
Preventing Lows - Your blood glucose response to exercise will vary depending on:
- your blood glucose level before starting activity,
- the intensity of the activity,
- the length of time you are active,
- and changes you’ve made to insulin doses.
Sometimes people experience a drop in blood glucose
during or after exercise,
so it is very important to monitor your blood glucose,
take proper precautions,
and be prepared to treat hypoglycemia (low blood glucose).
To learn how different types of activity affect you,
you should frequently check your blood glucose
before, during, and after an exercise session.
Put a trial and error system into place.
For example, increased activity may mean that you need
to lower your insulin dose
or eat some extra carbohydrates before exercising
to keep your blood glucose in a safe range.
Some activities may cause your blood glucose to drop quickly while others do not.
If your blood glucose levels are trending down before a workout,
have a pre-exercise snack.
Always carry a carbohydrate food or drink
(like juice or glucose tabs)
that will quickly raise your blood glucose.
It may take a while to figure out what works best for you.
If your blood glucose level is less than 100 mg/dl
before you start your activity,
try having a small carbohydrate snack (about 15 grams) to increase your blood glucose and
reduce your risk for hypoglycemia.
This is especially important if you anticipate that
your body’s circulating insulin levels
will be higher during the time you exercise and if you will be exercising for longer than 30 minutes.
If you use an insulin pump, you may be able to
avoid adding an extra snack
by lowering your basal insulin rate during the activity.
If you have repeated problems with your blood glucose dropping during or after exercise, consult your doctor.
To learn about how to treat low blood glucose during exercise,
go to Blood Glucose Control and Exercise.*
And check out the page Hypoglycemia (Low Blood Glucose)
* to learn more about the symptoms of hypoglycemia.
(* see link below)
When Your Blood Glucose is High… Blood glucose can also run high
during or after exercise,
particularly when you do a high-intensity exercise that increases your stress hormone (i.e., glucose-raising hormone) levels.
If your blood glucose is high before starting exercise,
check your blood or urine for ketones.
If you test positive for ketones, avoid vigorous activity.
If you do not have ketones in your blood or urine
and you feel well,
it should be fine to exercise.
Your healthcare team can help you find the balance between activity, food, and insulin.
When testing on your own to learn about
your reaction to different activities,
keep a record of your activity and your numbers.
Your healthcare team can use that data to suggest adjustments and refine your plan.
If you are having chronic lows or highs, they may need to alter your insulin dose
or make a change in your meal plan.
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- Last Reviewed: May 7, 2013. Last Edited: April 7, 2015