9 Ways to Prevent Disease wow...

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9 Ways to Prevent Disease

Health. It’s the way to enjoy your life. Our experts offer nine ways to take care of yourself and partner up with your doctor:

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  Eat like a champion

  For good health, avoid saturated fats, cholesterol, refined carbs and sugars and trans fats. These foods can cause chronic inflammation — a normal bodily process gone awry that can contribute to heart disease, diabetes and even cancer. Also, choose good cooking oils and read food labels carefully. Even so-called “diet foods” can be bad for you.
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  Get your cholesterol checked

  A little-known fact: diet isn’t the most important factor in determining your cholesterol level. Only 20 percent of your body’s cholesterol comes from your diet, while the other 80 percent is made by your liver. That’s why it is so hard to lower cholesterol through diet alone and why you need to get it checked. It should be 200 mg/DL or lower. Learn how cholesterol works.
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  Watch your blood pressure

  Do you have high blood pressure? Even if you don’t think so, keep reading. One out of three American adults has high blood pressure, diagnosed with a reading above 140/90. However, experts say if you are consistently over 120/80, you also have high blood pressure. Help your heart by keeping your weight and salt intake down and your activity level up.
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  Pursue an ideal body mass

  Dare to be different from the average American, who is more likely to be obese than adults in any other developed nation. To see if you are at a good weight for your height, calculate your Body Mass Index (BMI) and check out this BMI calculator from the BBC to see how your BMI stacks up against people from around the world. Need to lose? Find tips for losing weight.
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  Keep safe blood sugar levels

  For good preventive health, cut back on soda, candy and sugary desserts, which can cause blood sugar to rise. If you have diabetes, this can damage your heart, kidneys, eyes and nerves over time. Managing blood sugar is one of seven metrics for heart health, according to the American Heart Association. These same metrics make it less likely to be diagnosed with cancer.
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  Get moving

  Exercise doesn’t have to be in a gym or structured environment. Experts say frequency (how often), intensity (how hard) and time (how long) are what matter. Find just 30 minutes, which don’t have to be consecutive minutes. You could take short and brisk walks two to three times a day. Or do three 10-minute spurts (or two 15-minute spurts) of activity that make your heart happy.
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  Quit smoking

  If you smoke, there is probably no other single choice you can make to help your health more than quitting. While a recent study found that smokers lose at least 10 years of life expectancy compared with people who never smoked, it also found that people who quit by age 40 reduce their risk of smoking-related death by 90 percent. See what happens to your body when you quit.
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  Sleep well

  Sleep restores us and has a huge effect on how we feel. Have trouble sleeping? Your diet may be a culprit. Food relates directly to serotonin, a key hormone that — along with Vitamin B6, B12, and folic acid — promotes healthy sleep. For more restful sleep, focus your diet on the “big three”: complex carbohydrates, lean proteins and unsaturated fats. Exercise like yoga, can also help. Find other sleep tips.
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  Keep pace with health screenings

  It’s no exaggeration: health screenings can save your life. They are designed to catch cancers and serious problems early for more successful treatment. There are screening recommendations for adults and women specifically, and varied screenings depending on your family history. Some screening recommendations have changed, so talk to your doctor. Find more on women’s screenings.
  
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11 Healthy Drinks Besides Water And Tea wow...

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11 Healthy Drinks Besides Water And Tea

Not everyone is a fan of water, yet water is often a hand-down beverage of users’ choice when talking about health. Water is considered an essential nutrient, also a part of every body cell. Nevertheless, we sometimes are lazy to supply our bodies with enough water everyday.
While water is the basis of human liquid intake, some other sugar free drinks like tea are also very beneficial for our body if consumed in moderation. Below are the list of 11 healthy drinks besides water and tea on VKool site in the line of Nutrition that you should check out and drink everyday.

Healthy Drinks Besides Water And Tea & Their Benefits

1. Pomegranate Juice

Pomegranate has been praised recently for its hefty antioxidants. Research has indicated that this red juice can help prevent cancer, heart disease and reduce inflammation. So, drinking a glass of pomegranate juice everyday is a great choice. Just ensure that you are looking at the source of your drink as some pomegranate drink bottles can be diluted with added sugars and other liquids. If you want pure fresh pomegranate juice, go for it in a fruit store.

2. Low Fat Milk

Next to the list of healthy drinks besides water, this is milk. Considered as a great source of vitamin D and calcium as you’re a child, this drink might like less of a grown-up food than other ones, yet skim and low fat milk are still good sources of healthy protein and essential micronutrients. Also, these low-fat drinks are great choices as they contain less saturated fat than whole milk or reduced-fat milk.

3. Coconut Water

Not only coconut is good for health but also coconut water packed in this tropical fruit. Like coconut oil or pulp, coconut water also has been used in many cultures for a long time.
In concrete, coconut water has been scientifically proven to regulate blood pressure. The taste of coconut fruit is good and many people love it. If you are one among them, consider coconut water and drink it as often as you can when it comes to healthy drinks besides water and tea.

4. Orange Juice

Next to healthy drinks besides water, this is orange juice. Just a glass of fresh orange juice can hits the spot, yet some take much effort for making on your regular basic. So, save it in case when it is most handy such as come allergy season. It is believed that seasonal allergies are proven to get soothed with quercetin and vitamin C. And as you know oranges are famous for their vitamin C rich content and quercetin, a form of flavonol that are also found in many vegetables and fruits.

5. Beet Juice

Do you love beet? Every part of the beet vegetable is beneficial for health. So, juice this vegetable and drink some among healthy drinks besides water.
Beet is suggested to reduce high blood pressure, increase blood flow to the brain of the elderly and increase stamina. Also, thanks for its benefit for blood flow, beet can help slow down the progression of the dementia in old adult. Plus, this vegetable is good for liver as it is high in iron levels, calcium levels and low in trans fats as well as saturated fats.
It’s rarely to see beet juice in grocery stores. So, you can purchase fresh beet vegetable and make your homemade beet juice or combine it with some other vegetables or fruits.

6. Hot Chocolate

Next to list of healthy drinks besides water and tea, consider hot cocoa drink. This is a favorite drink of many people, especially women. That is the reason why many women choose to drink hot chocolate in their periods. Studies have also indicated that hot chocolate can help ease menstrual cramps as hot drinks can work well to ease pain and cocoa nuts are high in magnesium that are good for women’s health.
To make a cup of hot chocolate drink, simply take some raw cocoa powder. Mix it with hot water very well. If you want to make your drink sweeten, add a little bit of almond milk, maple syrup or honey.
Taking a closer look at nutritional benefits of cocoa, we can see, it is high in antioxidant than red wine and tea. It is inversely linked to blood pressure, also it can help reduce the risk of all-cause mortality and cardiovascular diseases.

7. Kale Juice

Kale is great. Many people love this dark leafy green. It seems annoyingly trendy, yet there are various reasons why a lot of people like this stuff. Nutritionally, kale is packed with essential vitamins & minerals that can aid in everything such as regulating your bowels, supporting your digestion and strengthening your bone health.

Just drink a cup of kale juice a day! This is a good way to strengthen your overall health while lowering your aging and enhancing your skin health. However, avoid consuming bottled products, as they tend to be high in sodium. Instead, opt for homemade juice. Do it at home with your blender and enjoy your DIY kale juices with your kids at home. It’s funny!

8. Lemon Juice

Yes, you might ask why lemon juice hasn’t mentioned to in the list of healthy drinks besides water yet. But now you are reading that right. But, remember that we are mentioning to freshly squeezed lemon juice, but not lemonade. Just with one or two glasses of lemon juice a day, you can cleanse your liver, boost your digestive system, stimulate the production of bile and a lot more. Lemon and other citric fruits general speaking are a great source of vitamin C so that they aid in strengthening your immunity system.
However, you should choose the right time to drink it for your health. Ideally, you should drink a glass of warm lemon juice mixed with a little bit of honey in the morning. Also, you can drink this healthy juice in the afternoon. Avoid drinking lemon juice before going to sleep as that is not good for your kidneys.
The benefits of lemon juice are clear, yet few people drink it often. Simply, squeeze a half of lemon into a cool or warm glass of fresh water and drink it at one.

9. Ginger Water

Next to healthy drinks besides water that you can opt for, this is ginger tea.
Ginger is a natural remedy for various tummy troubles. It has been used for long in Asian countries for many diseases and conditions. For instance, ginger tea can help sooth upset stomach, prevent pregnancy related nausea, ease digestion and relieve motion sickness.
To prevent common diseases and illness, you can store ginger in your kitchen and use it anytime you need.
If you don’t have instant ginger tea, make use of fresh ginger water by brewing some slices of ginger root. Steep some in a cup of boiling water. Then, add a little honey if you want to drink it sweet.

10. Cranberry Juice

Beside ginger, cranberries are very beneficial for health. Actually, it’s more interesting to drink a cup of cranberry juice than eating the whole fruit. Hence, make a homemade glass of cranberry juice for your promoted health, especially those with UTI condition. It is scientifically proven that cranberries are very effective to prevent a UTI. Ideally, drink pure cranberry juice. A study reported that cranberry juice can act to fight off bacteria and infections within just 8 hrs of consumption.

Instead of drinking cranberry juice, you can alternatively opt for cranberry juice cocktail as it is a popular beverage. It can give you the same benefit like pure cranberry juice. The reason it’s called cocktail is that it is added sugar. And a hint is that any drink added sugar can be called cocktail.

11. Coffee

Last but not least among healthy drinks besides water and tea, this is coffee. Some people say that they can’t live without coffee for some reasons. Maybe, this is a drink of addiction like alcohol, or this is due to its fragrance. General speaking, coffee is like alcohol, they are good when drinking in moderation. It is proven to reduce inflammatory diseases and cardiovascular diseases. Also, some papers reported that coffee drinkers have lower risks of type 2 diabetes.
Moreover, coffee can help in fat loss. If you want to burn fat without exercising, consider this great news and try once. Caffeine, quinides and chlorogenic are chemical compounds found in coffee, which can work to promote fat loss through increased fat oxidation, thermogenesis and insulin level reduction.
There are all top 11 healthy drinks besides water and tea. Consider some of them, drink it when necessary or do it daily for your better health and disease prevention. For any comment about the article, feel free to leave it at the end of the post. Thanks for reading and see you in the next posts.

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10 Healthy Tips To Change Your Life in 10 Seconds or Less wow...

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10 Healthy Tips To Change Your Life in 10 Seconds or Less 

Drink Your Milk

Think you're getting a nutritional boost from your morning cereal? Up to 40 percent of the vitamins in fortified cereals dissolve in the milk. If you don't drink the leftover cow juice, you're not getting the fancy-pants nutrients!

Ice It, Ace It

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Ice It, Ace It

Drink a few glasses of ice-cold water before and during exercise. Studies show that the cold stuff can improve endurance by about 23 percent. And ice water forces your body to expend calories warming it up, boosting your metabolism as well.

Lift, Damn It!

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Lift, Damn It!

Verbally expressing emotion while lifting increases muscle strength by up to 25 percent. (Of course, it also increases your risk of being tossed out of the gym by the same percentage…) Or get someone to scream at you: You'll be able to lift 5 to 8 percent more weight if you get verbal encouragement from a trainer or workout partner.

Bribe Yourself Fit

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Bribe Yourself Fit

Bet a colleague (like the one who's not so secretly gunning for your job) 50 bucks that you can stick to your workout program for 6 months. Studies show that those who do achieve an average 97 percent success rate. Alternate plan? Schedule your workouts, then put a few bucks in a jar for each one you make. Pledge the money toward something sweet, like a new bike or a trip to Vegas.

Pick The Red One

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Pick The Red One

Red cabbage has 15 times as much wrinkle-fighting beta-carotene as green cabbage. Red bell peppers have up to nine times as much vitamin C as green ones.

Spear a Hangover

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Spear a Hangover

To reduce the severity of a hangover, order a side of asparagus. When South Korean researchers exposed a group of human liver cells to asparagus extract, the extract suppressed free radicals and more than doubled the effects of two enzymes responsible for metabolizing alcohol.

Listen To Your Feet

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Listen To Your Feet

If you can hear yourself running, you're setting yourself up for injury. Pounding the pavement comes from bad form. Keep your feet close to the ground and use a quick, shuffling stride.

Don't Buy Wheat Bread

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Don't Buy Wheat Bread

Huh? Isn't it good for me? Actually, "wheat bread" is often just white bread dyed with molasses to make it look dark. Look instead for "100 percent whole wheat" or "whole grain." Even better: rye bread. Swedish researchers found that 8 hours after people ate rye, they felt less hungry than those who noshed wheat bread, thanks to rye's high fiber content.

Cheat With Your Weights

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Cheat With Your Weights

Lift a weight as many times as you can. Then, when you can't complete one more repetition, use your free hand (or a workout buddy) to help push your weighted hand through another rep. Once you're at the top of the move, remove your free hand and slowly lower the weight. Studies show that negative resistance exercises like this are more effective at muscle building than standard exercises.

Dry Off Head To Toe

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Dry Off Head To Toe

After a shower, you'll prevent a chill by drying your head and neck first. You'll also reduce the risk of anything nasty from the shower floor making its way up your body.

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10 tips for a happier, healthier life wow...

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10 tips for a happier, healthier life

 

There’s no secret – the simplest things are often the best, says nutritionist Dr John Briffa, if we want to feel good all year round

17 July 2014 } by Psychologies

1 Eat ‘primally’ Common sense dictates that the best diet is one based on foods we’ve been eating the longest in terms of our time on this planet. These are the foods that we’ve evolved to eat and are best adapted to. Studies show that a ‘primal’ diet made up of fruits, vegetables, nuts and seeds, as well as meat, fish and eggs, is best for weight control and improvement in risk markers for illnesses, such as heart disease and diabetes. This ‘go primal’ food philosophy will enable you to cut through the marketing hype and dietary misinformation, and allow you to make healthy food choices quickly and confidently.
2 Keep hydrated Water makes up two-thirds of the body and performs a plethora of functions, including acting as a solvent, carrier of nutrients, temperature regulator and body detoxifier. Maintaining hydration can have a profound influence on our vitality and energy levels, including mental alertness. Aim to drink enough water to keep your urine a pale yellow colour throughout the course of the day.
3 Eat mindfully In our fast-paced world, there can be a tendency to eat while distracted and shovel in more food than we need and, at the same time, miss out on culinary pleasure. Many of us will benefit from eating mindfully. Some things to think about here are avoiding eating when distracted, eating more slowly, and taking time to taste food properly. One particular thing to focus on is chewing your food thoroughly – not only does this help us savour food, it also assists the digestive process.
4 Get plenty of sunlight in the summer… Sunlight, and the vitamin D this can make in the skin, is associated with a wide spectrum of benefits for the body including a reduced risk of several forms of cancer, heart disease, multiple sclerosis and osteoporosis, as well as improved immune function. As a rule of thumb, vitamin D is made when our shadow is shorter than our body length, ie when the sun is high in the sky. While burning is to be avoided, get as much sunlight exposure as possible for optimal health.
5… and in the winter Low levels of sunlight in the winter can cause our mood to darken. Even when it’s cold outside, it pays to get some external light exposure in the winter, say during lunchtime. Another option is to invest in a sunlight-simulating device and use this daily from October through to March.
6 Get enough sleep Sleep has the ability to optimise mental and physical energy, and optimal levels of sleep (about eight hours a night) are linked with reduced risk of chronic disease and improved longevity. One simple strategy that can help ensure you get optimal amounts of sleep is to go to bed earlier. Getting into bed by 10pm or 10.30pm is a potentially useful investment in terms of your short- and long-term health and wellbeing. Shutting down the computer or turning off the TV early in the evening is often all it takes to create the time and space for earlier sleep.
7 Walk regularly Aerobic exercise, including something as uncomplicated and low-impact as walking, is associated with a variety of benefits for the body and the brain, including a reduced risk of chronic diseases, anti-anxiety and mood-enhancing effects. Aim for a total of about 30 minutes of brisk walking every day.
8 Engage in some resistance exercise Resistance exercise helps to maintain muscle mass and strengthens the body. This has particular relevance as we age, as it reduces the risk of disability and falls. Many highly useful exercises can be done at home, such as press-ups, sit-ups and squats. Invest in a Dyna-Band or dumbbells to extend your home routine to other exercises, too.
9 Practise random acts of kindness Random acts of kindness are good for givers and receivers alike. It could be a quick call or text to someone you care about or have lost touch with, or showing a fellow motorist some consideration, or giving up your seat on a train or bus, or buying someone lunch or giving a spontaneous bunch of flowers.
10 Practise the art of appreciation Modern-day living tends to be aspirational and we can easily find ourselves chasing an ever-growing list of goals, many of which can be material. Some of us could do with spending more time focusing not on what we don’t have, but on what we do. Our mood can be lifted by giving thanks for anything from our friends and family to a beautiful landscape or sunset. For holistic health and wellbeing information and advice,

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The Best Breakfast For Weight Loss weow...

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The Best Breakfast For Weight Loss

Skipping breakfast? That's so 2013.
The best breakfast for weight loss may actually be the heartiest, according to a recent study in Obesity. In the study, overweight women who consumed a higher calorie breakfast dropped more pounds than those who had a heavier meal at dinnertime.

Researchers from Tel Aviv University divided 93 women with metabolic syndrome into two groups; each ate 1,400 calories a day for 12 weeks. The breakfast group consumed a 700-calorie breakfast, a 500-calorie lunch, and a 200-calorie dinner; the dinner group did the opposite, eating the largest meal at suppertime.

Of course, the extra calories didn't come from donuts and pastries. The meals were protein-heavy, starring foods like tuna, whole wheat bread, skim milk, scrambled egg whites, and turkey.
The breakfast-heavy group lost 11 percent of their weight, while big-dinner eaters lost only 4 percent. What's more, their triglyceride levels went down 34 percent, while the dinner group’s triglycerides went up 15 percent. Fasting glucose, insulin and insulin resistance index dipped in both groups, but it dropped more among those eating larger breakfasts.
“The time of day we eat can have a big impact on the way our bodies process food,” says Daniela Jakubowicz, MD, a professor at the university. “For effective weight loss, more important than counting calories is the appropriate meal timing.”
Alyse Levine, a registered dietitian in Los Angeles, recommends eating according to your body’s hunger and fullness cues. If you want to try loading up earlier in the day, Levine suggests a parfait with plain Greek yogurt, ¼ cup chopped walnuts, an ounce of dried cherries, and a tablespoon of honey. Another great option: scrambled eggs, an ounce of cheese, a quarter of an avocado, a slice of whole grain toast, a tablespoon of fruit preserves, and a cup of berries.
And to match the protein dosages in the study, try a breakfast burrito with black beans, egg, salsa, and avocado—or a Greek yogurt smoothie with a peanut butter and banana sandwich.

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12 Foods That Lower Cholesterol Naturally wow...

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12 Foods That Lower Cholesterol Naturally

Photograph by Denise Taylor/Getty Images

If you're already eating plenty of the following foods that lower cholesterol naturally, keep up the good work! (Looking for natural remedies that really work? Prevention has smart answers—get a FREE trial + 12 FREE gifts.) But if your idea of eating well is to opt for the "buttered popcorn" instead of the "extra buttered popcorn," consider adding these healthy choices to your diet.

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Oats

If you're looking to lower your cholesterol, the key may be simply changing your morning meal. Switching up your breakfast to contain two servings of oats can lower LDL ("bad") cholesterol by 5.3% in only 6 weeks. The key to this cholesterol buster is beta-glucan, a substance in oats that absorbs LDL, which your body then excretes. Banish bland oats with this dessert-worthy ginergersnap oatmeal recipe.

Red wine

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Red wine

Scientists are giving us yet another reason to drink to our health. It turns out that high-fiber Tempranillo red grapes, used to make red wine like Rioja, may actually significantly lower cholesterol levels. A study conducted by the department of metabolism and nutrition at Universidad Complutense de Madrid in Spain found that when individuals consumed the same grape supplement found in red wine, their LDL levels decreased by 9%. In addition, those who had high cholesterol going into the study saw a 12% drop in LDL. So go ahead and drink a glass for that cholesterol-lowering benefit.

Salmon & fatty fish

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Salmon & fatty fish

Omega-3 fats are one of the natural health wonders of the world and have been shown to ward off heart disease, dementia, and many other diseases. Now these fatty acids can add yet another health benefit to their repertoire: lowering cholesterol. According to research from Loma Linda University, replacing saturated fats with omega-3s like those found in salmon, sardines, and herring can raise good cholesterol as much as 4%. (Here's everything you need to know about buying the healthiest fish possible.)
MORE: Are You At Risk For The #1 Cause Of Heart-Related Death?

Nuts

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Nuts

If you're looking for a snack food that lowers cholesterol levels, research shows that you should get cracking! In a study published by the American Journal of Clinical Nutrition, people who noshed on 1.5 oz of whole walnuts 6 days a week for 1 month lowered their total cholesterol by 5.4% and LDL cholesterol by 9.3%. Almonds and cashews are other good options. However, while nuts are heart healthy, they're also high in calories, so practice portion control—1.5 oz is about a shot glass and a half. Use a shot glass to measure out your portion so you can see exactly how it looks. (Here's what happens if you eat too many nuts.)

Tea

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Tea

While tea has become well known for its cancer-fighting antioxidants, it is also a great defense against high LDL cholesterol levels. According to research conducted with the USDA, black tea has been shown to reduce blood lipids by up to 10% in only 3 weeks. These findings were concluded in a larger study of how tea may also help reduce the risk of coronary heart disease. (Here's how to make the perfect cup of tea every time.)
MORE: The Healthiest Teas To Drink From Morning To Night

Beans

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Beans

Beans, beans—they really are good for your heart. Researchers at Arizona State University Polytechnic found that adding ½ cup of beans to soup lowers total cholesterol, including LDL, by up to 8%. The key to this heart-healthy food is its abundance of fiber, which has been shown to slow the rate and amount of absorption of cholesterol in certain foods. Try black, kidney, or pinto beans; each supplies about one-third of your daily fiber needs.

Chocolate

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Chocolate

Yes! This powerful antioxidant helps build HDL ("good") cholesterol levels. In a 2007 study published in AJCN, participants who were given cocoa powder had a 24% increase in HDL levels over 12 weeks, compared with a 5% increase in the control group. Remember to choose the dark or bittersweet kind. Compared to milk chocolate, it has more than 3 times as many antioxidants, which prevent blood platelets from sticking together and may even keep arteries unclogged.

Margarine

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Margarine

Switching to a margarine with plant sterols, such as Promise activ or Benecol, could help lower cholesterol. Plant sterols are compounds that reduce cholesterol absorption; a study published in AJCN found that women who had a higher plant sterol–based diet were able to lower total cholesterol by 3.5%.

Garlic

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Garlic

Aside from adding zing to almost any dish, garlic makes the list of foods that lower cholesterol; it's also been found to prevent blood clots, reduce blood pressure, and protect against infections. Now research finds that it helps stop artery-clogging plaque at its earliest stage by keeping cholesterol particles from sticking to artery walls. Try for 2 to 4 fresh cloves a day.

Olive oil

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Olive oil

Good news: This common cooking ingredient can help your health. Olive oil is full of heart-healthy monounsaturated fatty acids (MUFAs), which lower LDL cholesterol—and have the welcome side effect of trimming belly fat. Use it to make your own salad dressings, marinate chicken and fish, or roast vegetables.

Spinach

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Spinach

This popular green food contains lots of lutein, the sunshine-yellow pigment found in dark green leafy vegetables and egg yolks. Lutein already has a reputation for guarding against age-related macular degeneration, a leading cause of blindness. Now research suggests that just ½ cup of a lutein-rich food daily also guards against heart attacks by helping artery walls "shrug off" cholesterol invaders that cause clogging. Look for bags of baby spinach leaves that you can use for salads or pop in the microwave for a quick side dish.
MORE: 3 Recipes To Take Your Love Of Spinach To A Whole New Level

Avocado

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Avocado

Avocados are a great source of heart-healthy MUFAs, which may actually help raise HDL cholesterol while lowering LDL. And, more than any other fruit, this delectable food packs cholesterol-smashing beta-sitosterol, a beneficial plant-based fat that reduces the amount of cholesterol absorbed from food. Since avocados are a bit high in calories and fat (300 calories and 30 g of fat per avocado), use them in moderation. (We suggest these 8 unique and insanely tasty avocado recipes.)

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8 Ways to Stay Healthy After Cancer wow...

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8 Ways to Stay Healthy After Cancer

 

Cancer’s hard. No two ways about it. Diagnosis and treatment can be frightening and draining, and even after you’ve made it past those hurdles, you have to learn how to make your way through life as a cancer survivor. With modern medicine, though, millions of survivors are not only living longer, but they’re also learning to live better. And one of the best paths to doing that is to take steps to take control your health.
These eight “ways” can be your guide that helps lay the foundation for the many health-filled years that most survivors enjoy.
It’s almost never too early to start. Whether you’ve just been diagnosed, are going through treatment or are post-treatment, these eight behaviors can help boost your health.
Your doctor can help guide you, but the only limitation, really, is when you want to start. Begin with one or two; once you’ve got those down, move on to the others.

1. Don’t Smoke

You’ve heard it before, of course. But, if you smoke, the single best thing you can do as a survivor is stop.
It will lower your risk of developing a second cancer as well as heart disease and stroke. Yes, it’s hard. But it’s far from impossible.

Tips

• Keep trying! It often takes six or seven tries before you quit for good.
• Talk to a health care provider. It can double your chances of success.
• Call 1-800-QUITNOW or visit smokefree.gov for extra help.
• Join a quit-smoking program. Your workplace or health plan may offer one.

2. Avoid Secondhand Smoke

If you don’t smoke – and even if you do – stay away from secondhand smoke. It’s not as bad as smoking yourself, but spending time in smoky places can further raise the risk of cancer as well as heart disease.

Tips

• Avoid smoky bars and restaurants.
• Try to work in a nonsmoking workplace.
• Make your house nonsmoking and don’t give in, not to spouses, kids or friends.

3. Exercise Regularly

It’s tough for a lot of people to fit exercise in to their schedules. For survivors whose regular routines have been so interrupted and who may have just gone through treatment, it can be even tougher. But the benefits of regular activity make it well worth the effort to fit it in, even for those in the middle of treatment. It not only boosts health but also improves mood and helps counter cancer-related fatigue. Regular exercise may lower the risk of recurrence and help cut the risk of other chronic diseases.
Try to get at least 30 minutes of aerobic activity (like brisk walking) every day. More is even better. It’s also important to fit in strength training. Build up to 2 or more times per week.

Tips

• Choose activities you enjoy. Many things count as exercise, like walking, gardening and dancing.
• Make exercise a habit by setting aside the same time for it each day – try going to the gym each day at lunchtime or taking a walk regularly after dinner.
• Stay motivated by exercising with someone.

4. Maintain a Healthy Weight

With the stress, treatment side effects and changes to life’s routine that a cancer diagnosis can bring, it can be hard for survivors to keep weight in check. Still, maintaining a healthy weight — or at a minimum, not gaining weight — is an important goal that all survivors should shoot for. Next to not smoking, it’s the single most important thing you can do to improve your health and quality of life.

Tips

• Limit time in front of the TV and computer.
• Integrate physical activity and movement into your life.
• Eat a diet rich in fruits, vegetables and whole grains.
• Choose smaller portions and eat more slowly.

5. Eat a Healthy Diet

As a survivor, it can be tough to know how you should eat. Books and articles and websites spout “wonder” diets, but the reality is that healthy eating is the same for cancer survivors as it is for everyone else. A healthy diet can help keep weight in check, give your body the nutrients it needs and the energy you need to make it through a busy day.
You should focus on fruits, vegetables and whole grains and keep red meat to a minimum. It’s also important to cut back on bad fats (saturated and trans fat) and choose healthy fats (polyunsaturated and monounsaturated fats) more often.
Taking a 100 percent DV multivitamin with folate every day is a great nutrition insurance policy.

Tips

• Make fruits and vegetables a part of every meal.
• Put fruit on your cereal. Eat vegetables as a snack.
• Choose chicken, fish or beans instead of red meat.
• Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined counterparts.
• Choose dishes made with olive or canola oil, which are high in healthy fats.
• Cut back on fast food and store-bought snacks (like cookies), which are high in bad fats.
• Follow food safety steps to avoid food poisoning.

6. Drink Alcohol in Moderation, If at All

Alcohol can be a complicated issue, especially for survivors. Moderate consumption can be heart healthy – a big benefit. But at the same time, it can increase the risk of a later cancer. On top of this, alcohol can become for some an unhealthy way to deal with the physical and emotional stress of cancer.
If you don’t drink, don’t feel the need to start. If you do, keep it to moderate levels (one drink a day for women, one to two drinks a day for men). Those who drink more should cut back.

Tips

• Choose nonalcoholic beverages at meals and parties.
• Avoid occasions centered around alcohol.
• Talk to a health care professional if you feel you have a problem with alcohol.

7. Stay Connected With Friends, Family, and Other Surviviors

There is real power in staying connected with friends, family and other cancer survivors. Keeping up and building on a social network can significantly improve quality of life – and possibly even prognosis – in cancer survivors. Even in those with great support from family and friends, cancer can seem isolating, so it can take some effort to keep up these relationships.

Tips

• Schedule a time each week to get to together with friends or family.
• Go regularly to survivors’ support groups, which can be great places to share feelings and concerns with those who’ve been through similar things.
• Use technology to your advantage. Social media, real-time video, and good old-fashioned telephones and email are great ways to connect with family, friends, and other survivors.

8. Get Screening Tests and Go to Your Regular Check-Ups

As a survivor, there’s nothing more important than going to your regular post-treatment check-ups with your primary care doctor and oncology team. These visits are not only key to your health as a survivor but also great places to share any concerns or questions you have about your health. Become a team with your doctors to manage your health needs. In addition to any follow up tests specific to your cancer, it’s also important to keep getting recommended screening tests for other cancers and for heart disease, diabetes, and osteoporosis risk factors.

Talk to your doctor about tests that screen for:

• Breast cancer
• Colon cancer
• Cervical cancer
• Lung cancer (if history of smoking)
• Hepatitis C (if born 1945-65)
• High blood sugar
• High blood pressure
• Unhealthy blood cholesterol

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8 Ways to Prevent Breast Cancer wow...

in this post i will explain about

8 Ways to Prevent Breast Cancer 

 

Breast cancer. Just reading those words can make many women worry. And that’s natural.
Nearly everyone knows someone touched by the disease.
But there is a lot of good news about breast cancer these days. Treatments keep getting better, and we know more than ever about ways to prevent the disease. These eight simple steps can help lower the risk of breast cancer. Not every one applies to every woman, but together they can have a big impact.

1. Keep Weight in Check

It’s easy to tune out because it gets said so often, but maintaining a healthy weight is an important goal for everyone. Being overweight can increase the risk of many different cancers, including breast cancer, especially after menopause.

2. Be Physically Active

Exercise is as close to a silver bullet for good health as there is, and women who are physically active for at least 30 minutes a day have a lower risk of breast cancer. Regular exercise is also one of the best ways to help keep weight in check.

3. Eat Your Fruits & Vegetables – and Avoid Too Much Alcohol

A healthy diet can help lower the risk of breast cancer.  Try to eat a lot of fruits and vegetables and keep alcohol at moderate levels or lower (a drink a day or under).  While moderate drinking can be good for the heart in older adults, even low levels of intake can increase the risk of breast cancer.  If you don’t drink, don’t feel you need to start. If you drink moderately, there’s likely no reason to stop. But, if you drink more, you should cut down or quit.

4. Don’t Smoke

Smokers and non-smokers alike know how unhealthy smoking is.  On top of lowering quality of life and increasing the risk of heart disease, stroke, and at least 15 cancers – including breast cancer – it also causes smelly breath, bad teeth, and wrinkles. Now that’s motivation to stay smoke-free or work to get smoke-free.

5. Breastfeed, If Possible

Breastfeeding for a total of one year or more (combined for all children) lowers the risk of breast cancer. It also has great health benefits for the child.

6. Avoid Birth Control Pills, Particularly After Age 35 or If You Smoke

Birth control pills have both risks and benefits. The younger a woman is, the lower the risks are. While women are taking birth control pills, they have a slightly increased risk of breast cancer. This risk goes away quickly, though, after stopping the pill. The risk of stroke and heart attack is also increased while on the pill – particularly if a woman smokes. However, long-term use can also have important benefits, like lowering the risk of ovarian cancer, colon cancer and uterine cancer – not to mention unwanted pregnancy – so there’s also a lot in its favor. If you’re very concerned about breast cancer, avoiding birth control pills is one option to lower risk.

7. Avoid Post-Menopausal Hormones

Post-menopausal hormones shouldn’t be taken long term to prevent chronic diseases, like osteoporosis and heart disease. Studies show they have a mixed effect on health, increasing the risk of some diseases and lowering the risk of others, and both estrogenonly hormones and estrogen-plus-progestin hormones increase the risk of breast cancer. If women do take post-menopausal hormones, it should be for the shortest time possible. The best person to talk to about the risks and benefits of post-menopausal hormones is your doctor.

8. Tamoxifen and Raloxifene for Women at High Risk

Although not commonly thought of as a “healthy
behavior,” taking the prescription drugs tamoxifen
and raloxifene can significantly lower the risk of
breast cancer in woman at high risk of the disease.
Approved by the FDA for breast cancer prevention,
these powerful drugs can have side effects, so
they aren’t right for everyone. If you think you’re
at high risk, talk to your doctor to see if tamoxifen or raloxifene may be right for you.

Find Out Your Family History

Women with a strong family history of cancer can take special steps to protect themselves, so it’s important for women to know their family history. You may be at high risk of breast cancer if you have a mother or sister who developed breast or ovarian cancer (especially at an early age) or if you have multiple
family members (including males) who developed breast, ovarian or prostate cancer. A doctor or genetic counselor can help you understand your family history of the disease.

Don’t Forget Screening

Despite some controversy, studies show that breast cancer screening with mammography saves lives. It doesn’t help prevent cancer, but it can help find cancer early when it’s most treatable.  For most women, regular mammograms can begin at age 40, but specific recommendations vary by age and risk.

If you are age 40 – 44:

You can choose to begin yearly mammograms.  It is important to talk to a doctor about the risk and benefits of mammograms at these ages.

If you are age 45 – 54:

Mammograms are recommended every year.

If you are age 55 or over:

Mammograms are recommended every other year. You can choose to continue to have them every year.

Clinical breast exams and self-exams are not recommended. But you should be familiar with your breasts and tell a health care provider right away if you notice any changes in how your breasts look or feel.

Other Important Risk Factors for Breast Cancer

Unfortunately, there are also a number of important breast cancer risk factors that women have no control over. Knowing which ones apply to you can help you understand your risk and do what you can to lower it. If you feel you’re at high risk, talk to a doctor or other health professional. These can increase a woman’s breast cancer risk:

• Older age, especially 60 years or over
• Family history of breast cancer
• First menstrual period (menarche) before age 12
• Menopause at age 55 or over
• First childbirth after age 35
• No children
• Tall height (5’8” or taller)
• Dense breasts
• History of benign breast disease (like atypical hyperplasia

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7 great foods to help stop cancer naturally wow...

in this post i will explain about

7 great foods to help stop cancer naturally

(NaturalHealth365) Despite what conventional medicine may tell you – you can stop cancer from developing with the consumption of superfoods; daily physical activity and other (healthy) lifestyle decisions. Many holistic physicians suggest that a cancer diagnosis is a divine way of saying – “it’s time for a change” in your life.

 

So, why wait for a cancer diagnosis? There are a variety of foods that have been proven, in clinical studies, to stop cancer cell growth. Let’s take a look at some of the most powerful.
Garlic lowers your risk for colon cancer
A large-scale study, called the Iowa Women’s Health Study, looked at how much garlic, fruit, and vegetables were in the diets of 41,000 middle-aged women. Results showed that women who regularly ate garlic, fruits, and vegetables had a 35% lower risk of developing colon cancer.
Allicin, garlic’s active ingredient, has been shown to be the reason why garlic can be so effective. In fact, population studies have revealed that those who eat more fresh, raw garlic are less likely to have stomach, colon, esophagus, pancreas and breast cancers. Garlic supplements, even “natural” versions, are not as effective.
In addition, research has also shown that three pure organosulfur compounds (DAS, DADS, and DATS) from garlic can eliminate brain cancer cells. Scientists whose work was published in American Cancer Society’s journal, Cancer, stated that since garlic was natural, it was a better way to treat cancer than synthetic medicinal options.
Make sure you cut and peel organic garlic. Let it sit for 15 minutes before eating (or preparing) it, so that the enzyme allinase can be released.

Beets inhibit cancer cell growth
The modern interest in using beetroot as a treatment for cancer started in the 1920′s when two German doctors by the name of Farberse and Schoenenberger used beetroot to treat cancer patients.
In the early 1930’s, a Hungarian professor carried out experiments to show that beetroots improved the health of cancer patients.
In addition to being very nutritious, beets also contain carotenoids, polyphenols, betacyans, and melotonin, which all have anti-cancer properties. Further, betacyanins, the compound that makes beets red, can also fight breast cancer according to a study published in Anti-Cancer Agents in Medicinal Chemistry. Beets can also fight cell mutations that could lead to cancer.
Cancer patients discover the power of curcumin
No discussion of foods that stop cancer would be complete without mentioning turmeric and its compound curcumin, which is the polyphenol that gives turmeric its yellow-orange color. Studies have shown it can reduce inflammation, inhibit metastatic disease and help to prevent colon, breast, prostate, esophageal, liver, and oral cancer. This plant has been used, for thousands of years, for healing purposes.
Drink green tea to lower your risk of cancer
Green tea contains powerful flavonoids called catechins. Its primary catechin is called EGCG. Researchers in South Korea have found that this compound can naturally stop TNF or tumor necrosis factor. This chemical is involved in the body’s inflammatory process and can cause cell death and joint damage.
Don’t forget to eat your cruciferous vegetables
Easy to find and prepare, cruciferous vegetables are packed with compounds that stop cancer. For example, glucosinolates actually encourages cancer cells to undergo apoptosis, or commit suicide. They also suppress the genes that cause tumors to potentially spread.
A wide range of vegetables fall into this category including broccoli and broccoli sprouts, arugula, bok choy, cauliflower, collard greens, kale, and parsnips.
Avocados boost the body’s defense mechanisms
Avocados can protect against cancers, in particular breast cancer, due to their high level of concentrated carotenoids. The high level of fat in avocados helps the body to better absorb these powerful compounds, which can stop the growth of both androgen-dependent and androgen-independent cancer cells.
Avocados have a high level of vitamin E – which turns off the agents that encourage cancer cell growth.
Red grapes contain the powerful compound resveratrol
Resveratrol is an antioxidant that can help prevent (premature) cell death plus prevent TNF from being produced. It can also inhibit CoX-2, which is tied to abnormal cell growth.
Give a boost to your daily smoothie – add some organically-grown, red grapes, cocoa powder, mulberries or blueberries – for a healthy dose of resveratrol.
As you can see, some of the most common foods have the greatest cancer fighting properties. This article mentions just a handful of the foods that can either stop the growth of cancer cells or reduce tumors like, tomatoes, mangoes, avocados, carrots, chili peppers, mushrooms, nuts and many others that deserve a mention. According to the National Cancer Institute, one-third of deaths from cancer may be related to diet. It only makes sense to start incorporating foods that stop cancer into your diet now, before it’s too late.

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