Health Fitness

Scary fact : Annually, more than  10 million people worldwide are expected to be diagnosed with cancer, a disease that practitioners commonly believe, is preventable.

Only 5%–10% of all cancer cases can be attributed to genetic defects, whereas the remaining 90–95% have their roots in the environment and lifestyle factors (includes cigarettes, diet (fried foods, red meat), alcohol, sun exposure, environmental pollutants, infections, stress, obesity, and physical inactivity)

Medical evidence reveal that of all cancer-related deaths, almost 25–30% are due to tobacco and as much as 30–35% are linked to diet, about 15–20% are due to infections, and the rest are due to other factors like radiation, stress, physical activity, environmental pollutants etc.

You’ve probably heard conflicting reports about cancer prevention. A specific cancer-prevention tip recommended in one study or news report is advised against in another.

In many cases, what is known about cancer prevention is still evolving. However, it’s well-accepted that your chances of developing cancer are affected by the lifestyle choices you make.

What causes cancer?

Anything that may cause a normal body cell to develop abnormally has a potential to cause cancer. Many factors can cause cell abnormalities and have been linked to cancer development. Some cancer causes remain unknown while other cancers have environmental or lifestyle triggers or may develop from more than one known cause. Some may be developmentally influenced by a person’s genetic makeup. Cancer in many cases is due to a combination of these factors. Although it is often difficult or impossible to determine the initiating event(s) that cause a cancer to develop in a specific person, research has provided cancer specialists with a number of likely causes that alone or in concert with other causes, are the causative factors for initiating cancer.

So cancer prevention is on your mind, rest assured that some simple lifestyle changes can make a big difference.

Consider these  cancer prevention tips : Fruits and vegetables have  more fiber, and more cancer-fighting nutrients. These two factors work together to support your immune system and help your body fight off cancer.  Currently, most people fall woefully short of the recommended daily minimum of five servings of fruit and vegetables. In fact, most of us need to double the amount we currently consume to stay healthy and help prevent or fight cancer.

Diet and Physical Activity: What’s the Cancer Connection?

How much do daily habits like diet and exercise affect your risk for cancer? Much more than you might think. Research shows that poor diet and not being active are two  key factors that can increase cancer risk. The good news is that you can do something about this!

Besides quitting smoking, some of the most important things you can do to help reduce your cancer risk are:

Get to and maintain a healthy weight throughout life.

Be physically active on a regular basis.

Make healthy food choices with a focus on plant-based foods.

The evidence for this is strong. The World Cancer Research Fund estimates that about 20% of all cancers diagnosed in the world are related to body fat, physical inactivity, excess alcohol consumption, and/or poor nutrition, and hence are preventable.

Control your weight.

Getting to and maintaining a healthy weight is important to reduce the risk of cancer and other chronic diseases of the heart and diabetes. Being overweight or obese increases the risk of several cancers, including those of the breast (in women past menopause), colon and rectum, endometrium (the lining of the uterus), esophagus, pancreas, and kidney, amongst others.

Being overweight can also increase cancer risk in many ways and   causes the body to produce and circulate more estrogen and insulin, hormones that could stimulate cancer growth.

Be more active.

Watching how much you eat will help you control your weight. The other key is to be more physically active. Being active helps reduce your cancer risk by addressing weight control. It can also help improve your hormone levels and the way your immune system works.

More good news – it is accepted that physical activity helps you reduce your risk of heart disease and diabetes, too! So grab your athletic shoes and head out the door!

The latest recommendations for adults calls for at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity each week, or an equivalent combination, preferably spread throughout the week. This is over and above usual daily activities like using the stairs instead of the elevator at your office or doing housework. For kids, the recommendation is at least 60 minutes of moderate or vigorous intensity activity each day, with vigorous intensity activity occurring at least 3 days each week.

Moderate activities are those that make you breathe as hard as you would during a brisk walk. This includes activities  like walking, biking, even housework and gardening. Vigorous activity works your large muscle groups, makes your heart beat faster, breath faster and deeper, and makes you sweat.

It’s also important to minimize sedentary lifestyle such as sitting, lying down, watching television, or other forms of screen-based entertainment.

Being more physically active than usual, no matter what your level of activity, can have many health benefits.

Eat healthy foods.

Eating well is an important part of improving your health and reducing your cancer risk. Take a good hard look at what you typically eat each day and try these tips to build a healthy diet plan for yourself and your family:

Go for foods and drinks in amounts that help you get to and maintain a healthy weight.

Read food labels to become more aware of portion sizes and

 calories . Be aware that “low-fat” or “non-fat” does not necessarily mean “low-calorie.”

Eat smaller portions when eating high-calorie foods.

Choose vegetables, whole fruit, legumes such as peas and beans, and other low-calorie foods instead of calorie-dense foods such as French fries, potato and other chips, ice cream, donuts, and other sweets.

Limit your intake of sugar-sweetened beverages such as soft drinks, sports drinks, and fruit-flavored drinks.

When you eat away from home, be especially mindful to choose food low in calories, fat, and added sugar, and avoid those large portion sizes.

Limit intake of processed meat and red meat.

Limit your consumption of processed meats such as bacon, sausage, lunch meat, and hot dogs.

Choose fish, poultry, or beans instead of red meat (beef, pork, and lamb).

If you eat red meat, choose lean cuts and eat smaller portions.

Prepare meat, poultry, and fish by baking, broiling, or poaching rather than by frying or charbroiling.

Have at least 2½ cups of vegetables and fruits each day.

Include vegetables and fruits at every meal and snack.

Eat a variety of vegetables and fruits each day.

Emphasize on whole fruits and vegetables; avoid those tetra pack vegetable or fruit juices.

Limit your use of creamy sauces, dressings, and dips with fruits and vegetables.

Choose whole grains instead of refined grain products.

Choose whole-grain breads, pasta, and cereals (such as barley and oats) instead of breads, cereals, and pasta made from refined grains

Limit your intake of refined carbohydrate foods, including pastries, candy, sugar-sweetened breakfast cereals, and other high-sugar foods.

If you drink alcohol, stick to your limit. ( a safe bet is no more than 2 drinks per day for men and 1 drink per day for women). The recommended limit is lower for women because of their smaller body size and slower breakdown of alcohol.

A drink of alcohol is defined as 12 ounces of beer, 5 ounces of wine, or 1½ ounces of 80-proof distilled spirits (hard liquor). In terms of cancer risk, it is the amount of alcohol, not the type of alcoholic drink that is important.

These daily limits do not mean it’s safe to drink larger amounts on fewer days of the week, since this can lead to health, social, and other issues.

Reducing cancer risk in our communities

A very recent study has revealed that Cancer is a very recent disease and that it didn’t exist in earlier times ( native African & indian tribes were researched ) which largely indicate that processed foods play a very large role .

Adopting a healthier lifestyle is easier for people who live, work, play, or go to school in an environment that supports healthy behavior. Working together, communities can create the type of environment where healthy choices are easy to make.

We can all be part of these changes: Let us demand healthier food choices at our workplaces and schools. For every junk food item in the vending machine, ask for a healthy option, too. Support restaurants that help you to eat well by offering options like smaller portions, lower-calorie items, and whole-grain products. And let’s help make our communities safer and more appealing places to walk, bike, and be active.

FOODS that help reverse Cancer

Carrot is one of the top-of-the-list anticancer herb, being rich source of antioxidants like Flavanoids , Carotenoids and Falcarinol . Research has proved that increase in carotenoids in the blood levels prevents the blood cells from getting cancerous .

Aloe Vera protects the immune system and hence can help prevent cancer .

Turmeric has potent antioxidants and should definitely be incorporated in your diet

Drumsticks ( Moringa leaf extract ) can be had twice a day as a juice .

The bottom line

Challenge yourself to lose some extra pounds, increase your physical activity, make healthy food choices, limit alcohol, and look for ways to make our communities healthier places to live, work, and play.

Bipolar disorder or manic depression is a type of mental illness which causes frequent mood swings. Within short intervals, one experiences extreme high and extreme low moods. This disorder affects the energy, thinking power and rational behavior. One can experience mania in one extreme and can experience depression on the other extreme. The cycles of bipolar disorder can last for days, weeks or months in certain people. Both men and women are equally affected by this mental condition. If untreated, the condition can get complicated and can even lead to suicidal behavior.

Causes of bipolar disorder

Most experts agree that bipolar disorder has no single cause. It is more likely the result of many factors acting simultaneously.

Genetics – some studies have indicated that there is a genetic contribution to bipolar disorder. Hereditary factors (blood lines) contribute to bipolar disorder and off spring are at a greater risk of exposure.

Biological traits – Experts say that patients with bipolar disorder often show physical changes in their brains. Studies are at an early stage to understand better the changes that lead to the disorder.

Brain-chemical imbalance – Neurotransmitter imbalances are causative factors in many mood disorders, including bipolar disorder.

Hormonal problems – Hormonal imbalances might trigger or cause bipolar disorder.

Environmental factors – abuse, mental stress, a “significant loss,” or some other traumatic event may contribute to bipolar disorder risk.

Symptoms of bipolar disorder

Symptoms during manic/hypomanic episodes:

A feeling of being on top of the world, exhilaration, or euphoria.

Over-self-confidence, an exaggerated sense of self-esteem.

Impaired judgment.

Rapid and continuous verbal responses.

Thoughts come and go quickly (racing thoughts). Sometimes, bizarre ideas come to mind, and demand action.

In this phase, the behavior could be extremely forthcoming, sometimes aggressively so.

More likely to engage in risky behavior, including promiscuity (higher libido), substance abuse and/or alcohol, and take part in dangerous activities.

Easily distracted.

Missing work or school and/or underperforming.

Irrational spending;

Symptoms during depressive episodes:

A feeling of gloom, blackness, despair, and hopelessness.

Extreme sadness.

In severe cases, the individual will actively consider ending their life, and may even act on those thoughts.

Insomnia and sleeping problems.

Severe Anxiety about trivial things.

Guilt – a feeling that everything that goes wrong or appears to be wrong is their fault.

Eating patterns – Irregular eating patterns (eat disproportionately more, others eat very less.)

Abnormal weight loss or weight gain.

Extreme tiredness, fatigue, listlessness.

Inability to feel pleasure with activities or interests that were usually enjoyed.

Low attention span.

Highly irritable : this could be triggered by noises, smells, tight clothing, and other things that would usually be tolerated or ignored.

Inability to face going to work or school; those that do typically underperform.

Treatments for bipolar disorder

The aim of treatment for bipolar disorder is to minimize the frequency of manic/depressive episodes and to reduce the severity of symptoms so that the patient can lead a relatively normal and productive life.

Once diagnosed with bipolar disorder, a person needs extensive and long-term treatment.

Medical attention is very necessary and in addition to qualified medical advice and drugs, patients interested in exploring natural treatments, can also supplement prescribed medication with some herbal remedies. Make sure to consult a qualified naturopath or medical herbalist for proper guidance and avoidance of contra effects.

Ashwagandha

Ashwagandha works as a nervine tonic to improve the symptoms of bipolar disorder. A 2013 study by the University of Pittsburgh found that sensorial an ingredient in ashwagandha can improve 3 separate cognitive functions in those suffering from bipolar disorder as it can help with auditory-verbal working memory, reaction time and social cognition.

500 mg standardized extract of Ashwagandha root and leaves daily for several weeks is highly recommended.

Fish Oil

Being rich in omega-3 fatty acids, fish oil can help in the treatment of bipolar disorder. Its EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) content is essential for hormone production and nerve tissue health. Fish oil improves the functionality of brain and helps overcome depression.

Fish oil supplements are hence highly recommended. For proper dosage, consult your doctor. Also, you can regularly consume fatty fish such as albacore tuna, mackerel, salmon, herring and trout which are rich in omega-3 fatty acids.

Brahmi

Brahmi, also known as bacopa, is another useful herb for bipolar disorder because it works as a mild stimulant as well as sedative. It also aids enhanced memory skills and relieves mental strain.

Drink a few teaspoons of juice extracted from brahmi leaves daily for several weeks. Another option is consume brahmi ghee prepared by frying brahmi leaves in clarified butter (ghee).

Alternatively, take this herb in supplement form. For proper dosage, consult your doctor.

An invigorating head massage with brahmi oil is also an age old beneficial solution.

Magnesium

Magnesium works in a way similar to lithium but with fewer health risks. It works as a mood balancer and reduces the symptoms of mania.

It also promotes deep sleep patterns.  In fact, magnesium deficiency often leads to insomnia and anxiety. Magnesium levels are naturally depleted during periods of stress and hard work.

Take oral magnesium supplements.

You can also include magnesium-rich foods such as spinach, pumpkin seeds, sunflower seeds, cashews, soybeans, and black beans in your diet.

DISCLAIMER: All of the these are only general guidelines We always recommend consulting your medical practitioner depending upon the intensity of the case and taking a considered medical opinion .

Allergies exist in many different forms. Allergies, including allergic rhinitis, affect an estimated 100 million people in the world with approximately about 1 in 5 people having some form of allergy.

Most allergies interfere with day-to-day activities or lessen the quality of life. An allergy is an immune response or bodily reaction to substances that are usually not harmful.

Causes

Both genes and environment play a role. If both your parents have allergies, there is a good chance that you have them, too. The immune system normally protects the body against harmful substances, such as bacteria and viruses. It also reacts to foreign substances called allergens. These are usually harmless and in most people do not cause a problem. In a person with specific allergies, the immune response is oversensitive. When it recognizes an allergen, the immune system launches a response. Chemicals called histamines are released. These chemicals cause allergy symptoms.

Common allergens include:

• Drugs
• Dust
• Food
• Insect venom
• Mold
• Pet and other animal dander
• Pollen

Symptoms

Mostly, the part of the body the allergen touches displays the symptoms you develop. For example:

Allergens that you breathe in result in a stuffy nose, itchy nose and throat, mucus, cough, and wheezing.

Allergens that touch the eyes may cause itchy, watery, red, swollen eyes.

Consumption of foods allergic to your system can cause nausea, vomiting, abdominal pain, cramping, diarrhea, or in extreme cases fatal reactions.

Allergens that touch the skin can cause a skin rash, hives, itching, blisters, or skin peeling.

Drug allergies usually involve the whole body and can lead to a variety of symptoms.

At times, an allergy can trigger a response that involves the entire body.

Tips for Preventing Allergies

Curtail Untidiness: Avoid dusty areas and minimize extra clutter from your house, which attracts dust and dirt, like old books, dried flowers, old soft toys, etc.

Set up an Air Filter at Home: Keeping the air unsoiled at home can bring relief from dust-mites, pet dander, and pollen. If you choose to use an air filter at home, keep the doors closed.

Rinse with Saline Water Before Allergy Symptoms Wallop: To wash away pollens and dust from your nose and preventing them to reach your lungs directly, wash your nose every morning and night with the saline solution. It also helps in treating bad allergies, like sinus pains. Although, this remedy cannot always replace appropriate medication, it will surely hold back your need for undue excess medication.

Turmeric: The age old anti-bacterial properties of turmeric help to curb the allergens in the body. Additionally, it also strengthens the immune system. Turmeric should be an essential ingredient in the daily diet of a person. A grand mothers favourite is consumption of turmeric by mixing half tablespoon of turmeric powder in a glass of hot milk as the greatest elixir known to mankind..

Honey: Consuming a spoon of pure honey every day proves to be helpful in curbing down the allergic reactions, especially the one, caused by pollen.

HEPA Filters: Make sure that your vacuum cleaners are equipped with HEPA filters that are very efficient in trapping the microbes fast. However, HEPA filters, if installed in the entire house, are generally more effective.

Steam: Steam bathing is the best way to open the stuffy nose, caused by allergies. It also soothes the irritation in the throat. This is also effective in curing clogged ear allergies.

Eucalyptus Oil: This essential oil, extracted out of the leaves of eucalyptus, is an excellent remedy to cure blocked nasal passages, sinus, and other allergic reactions.

Spicy Food: Some people believe that eating spicy foods, like wasabi, chilli peppers, fresh garlic, Dijon mustard, and horseradish clears the troublesome effects, caused by sinus.  The piquant effect also clears the blocked nasal passage.

Fish Oil Supplements: Fish oil supplements are an effective remedy for curing the asthmatic allergies. It helps in restricting the level of leukotrienes in the body, which otherwise contributes to increasing the allergy.

Note- Some people are allergic to fish oil supplements and cod liver oil. Identify the kind of allergy you have and necessarily consult a doctor before applying this remedy.

Eat warm, cooked foods.

Stick  to warm, cooked vegetarian foods, made with a little bit of clarified butter (ghee). In Ayurveda, eating warm, cooked foods gives the digestive fire a chance to rest. When the digestion is low, it can’t access the nutrition stored in raw foods, and the poorly digested food creates toxins. So when you  know your  digestion is up to par (especially in summer), you can  enjoy your  fill of raw greens and salads. The majority of your meals should  still be warm, cooked foods.

Exercise and practice pranayama.

Exercise at least three times a week to keep your weight in check and improve cardiovascular fitness. Even more impactful is  a 30-minute daily practice of pranayama, or breath techniques. These simple practices will not only help you  on a physical level, but also on a mental and spiritual level, bringing calm, attention, and space. Focus your  time on yogic kriyas (anuloma-viloma, bhastrika and kapalabhati.)

Herbal Supplements and Spices.

Using warm spices in your  cooking and on your table to support your digestive fire — particularly ginger, cinnamon, turmeric and black pepper. And you can also  supplement your  diet with Ayurvedic herbs known to support and rejuvenate the respiratory system, like tulsi, pippali and licorice.

With regard to your question, consider the following. One of the most common questions I encounter when assisting students and trainers with issues of optimal fitness is “can I drink alcohol and reach (or maintain) my desired weight?” As football season begins, many of us will be debating over the added calories in a tall cool one. Whether you drink is up to you and your doctor, but here are some points on alcohol consumption as it relates to weight management. Alcohol is not void of calories. Not only does alcohol contain 7 calories per gram (a close second to the caloric impact of fat), most drinks also have a fair amount of sugar. The sugar may be natural, such as in wine, or may be part of a mixer, like that used in margaritas and daiquiris. It is quite obvious that regular, excess consumption of alcoholic drinks can lead to weight gain.

Due to the many examples of excess, alcohol is frequently associated with the “beer belly.” However, scientific evidence suggests that responsible, regular, moderate drinking may actually improve weight control and may assist with weight loss. (Moderate drinking is defined as 2 drinks per day for males under 65 and 1 drink per day for females and for males over 65–one drink is equivalent to 12 ounces of beer, 5 ounces of wine or 1.5 ounces of 80-proof distilled spirits.) Though the evidence is conflicting, it appears that fermented beverages,1 such as wine and beer, have been shown to improve the body’s ability to regulate weight through a variety of mechanisms including: improved hormonal status (DHEA), improved insulin sensitivity, increased energy expenditure, antiangiogenic effects, and PPAR-receptor activation.

Moderate alcohol consumption has been shown to increase DHEA (sulfate) 16.5%, which may account for some of its weight management effects. Among other roles, DHEA directly affects body functions related to weight gain. When DHEA levels drop, bodyweight and body fat increase.

Moderate alcohol consumption may also influence insulin sensitivity. Insulin is a hormone produced by the pancreas, which drives sugar into the cells. Insulin also inhibits fat breakdown and promotes the storage of fat. As people age or suffer from obesity, they become less sensitive to the effects of insulin, requiring greater levels of the hormone to be released. High insulin levels, caused by reduced insulin sensitivity, lead to progressive fat accumulation. By improving the body’s ability to respond to insulin, moderate drinking appears to reduce the risk of excess fat gain and possibly promote fat loss.

A third benefit of moderate consumption involves caloric intake vs. energy expenditure. Calories are burned by three main avenues: basal metabolic rate, thermogenesis, and physical activity. Alcohol may increase thermogenesis in moderate drinkers. Regular drinkers may also see a reduction in the available calories from alcohol consumption, as they up-regulate the microsomal ethanol-oxidizing system, a set of enzymes that dispose of alcohol without using it for energy.

Certain alcohols also possess weight management benefits specific to their composition. Red wine, for example, possesses components that have been shown in alternate uses to limit an increase in fat. “Angiogenesis” is a term that describes the growth of new blood vessels, necessary for growing or active tissue. Antiangiogenic compounds have been used as an adjunct treatment for cancer patients, and it has been observed that while blocking new blood vessel growth affects tumor size, it also prevents fat deposits from growing. As a result of this finding, antiangiogenics are being developed by pharmaceutical companies to combat obesity. Several antiangiogenic factors are present in red wine, including resveratrol, which may also explain some of the heart disease protection and lower cancer rates present in wine consumers. However, the antiangiogenic effect of wine is likely to be a less significant contributor to noted weight management effects.

An interesting final benefit of moderate drinking is linked to the hops in beer. The extract of hops, an ingredient used in the brewing of beer, has demonstrated weight loss effects in rats. Isohumulones are present in hop extract and have many properties that may lead to fat loss. By blocking the effect of digestive enzymes, hop extract appears to inhibit the digestion of dietary fat, resulting in decreased fat calorie absorption. Isohumulones have been shown to reduce fat cell size in rats, improve insulin sensitivity and lower blood fats (triglycerides). In addition, isohumulones also increase lipid oxidation (fat-calorie burning), decrease fat storage and have an antiangiogenic effect. Further, isohumulones also appear to activate PPAR receptors. Active PPAR receptors reduce blood fats (triglycerides), improve insulin sensitivity, and reduce appetite. It remains to be seen if similar effects are noted in humans, but the initial data shows promise.

Though the individual effects of increased DHEA, improved insulin sensitivity, increased caloric expenditure, antiangiogenic effects, and PPAR-receptor activation are likely of minimal potency, the combination may produce weight management benefits over the course of many years. Remember though: the amount is key. One to two drinks, depending on gender and age. More than that, and your body will have no choice but to store the calories as fat–not to mention battle all the other negative physiological effects of excess alcohol. So cheers!–to alcohol in moderation.

We hope this helps as well.