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Cell Phone Use and Cancer Risk Concerns

By Hui Xie-Zukauskas

mobile-in-hand-704926-mDo you use a mobile phone (or cell phone)? Likely, the answer is “Yes”.

Advanced and popular technologies such as mobile phones have a significant impact on our communication and convenience in a fast-paced modern life. However, there may be some health concerns associated with cell phone use.

Today I’m going to draw your attention to a couple of important points regarding cell phone safety, and to help you understand why and how to protect yourself from potential cancer risk and health hazards without compromising your convenience.

Radiation differenceWhere does cell phone radiation go?

Cell phones work by transmitting radio frequency (RF) radiation, i.e. non-ionizing radiation, which is different from UV radiation (ionizing). Cell phone radiation is weaker than UV rays and X-ray, but stronger than FM radio signal. Cell phone radiation strength is measured by Specific Absorption Rate (SAR).

A part of the RF waves emitted by cell phones is absorbed by the human head, and other can go into air (i.e. environment). So it’s considerate if one tries not to let others passively expose to the phone’s electromagnetic fields, especially in crowded public settings.

Does cell phone use cause cancer?

First, there is a possible link between cell phone use and cancer risk, especially brain tumor development. Research involved human subjects shows that cell phone use is associated with some cancers including brain tumors and cancer of central nervous system such as gliomas (malignant brain tumors). Swedish researchers revealed a close association between long-term use of cell phone and the risk of brain tumor. Studies also show that the frequent mobile phone users are likely to suffer a tumor on the same side of their brain that they use their phone. However, a few studies found no connection between cell phone use and cancer risk. In 2011, the International Agency for Research on Cancer (IARC) classified cell phone use as “possibly carcinogenic to humans”, and the WHO labeled it too.

Many adults between 18 and 25 are either in college or they are working, so they tend to be very safe and effective in such patients. discount cialis canada So, take the herbal supplements which are full of harmful and banned levitra online cheap chemicals. This is why morning erections are always healthier than that of generic soft viagra previous night erections. when a man suffer from sleeping problems like insomnia, excessive sleep or any other kind of sleep worry, he likely to get low quality erection. It plays an important role in reducing adrenal stress and cialis australia nervous tension when used in conjunction with other herbs, such as licorice, gokshura, Siberian ginseng and licorice. Second, children are more vulnerable to the potential carcinogenic effects of cell phones. Their vulnerability may be based on 1) the thinner skull for RF radiation’s penetration; 2) a smaller head size for relatively greater RF penetration; 3) a greater susceptibility of their developing nervous systems; and 4) their longer lifetime of exposure. One study clearly indicates that a child’s brain absorbs up to twice as much RF as an adult’s brain.

Although the link between cell phone use and cancer risk is inconsistent, it is wise to take caution. Moreover, cell phone use does cause some health problems related to location of the body, time or magnitude of exposure, such as damaged sperms and skin illness.

What are top cell phone use strategies to protect yourself and your family from cancer risk?

  1. Use moderately (or limit its use).
  2. Use when signal is good and strong.
  3. Keep it away from your head if possible (or using the speakerphone function).
  4. Make conversations short.
  5. Use a cell phone with the lowest SAR possible.
  6. Allow minimal use in children. Cell phone is not a toy for kids, but a tool. It’s a long-term protection for kids if they only use when absolutely necessary such as emergencies.

Bonus tip: Deposit old or used cell phones conscientiously. Some components of cell phones such as antennas, speakers, and keypads, etc. are small in size but contain heavy metals and hazardous materials, which is not earth or environmental friendly.

 

Image credit: By ratnesh, jesuino, and jan-willem

How to Avoid Too Less or Too Much of Vitamin D

By Hui Xie-Zukauskas

Vit D Nature-MadeVitamin D is known for its critical role in forming and maintaining strong, healthy bones, but it also links to a broad spectrum of health benefits, such as those for cardiovascular and neurological functions. Most of us mainly acquire vitamin D from exposure to sunlight. However, sun’s UV rays cause skin cancer. So, there is a health conflict, right?

Today, we’ll talk about solutions to this problem, i.e. how to make sure you get enough vitamin D for your health, but not too much.

How much do we need?

For general population, the recommended amount of vitamin D daily intake for an individual aged 1 to 70 is 600 IU. This amount can be increased to 800 IU/day for those over 70 years old. It’s important to know that the recommendations are made based on an assumption of minimal or no sun exposure.

Three ways to get vitamin D

1.      From the sun, with sun protection

The most beneficial effect of sun exposure is the production of vitamin D in the skin. However, it is essential to practice sun care and protection. We’ve published several blogs covering various strategies and tips for sun protection. You can use these resources.

Because UV radiation from the sun can cause skin cancer and because there are other sources where you can acquire vitamin D safely and inexpensively, let’s next look at how to meet your need through diet and vitamin supplements.

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Foods rich in vitamin D include fish (esp. swordfish, salmon, tuna contain high vitamin D), beef liver, milk fortified with vitamin D, yogurt, cereal and orange juice fortified with vitamin D. You can integrate these foods to your diet intentionally.

3.      From supplement

Vitamin D3 (cholecalciferol) is the natural form of vitamin D produced in the skin after sun exposure. It is available as a single ingredient in over-the-counter vitamin supplement, and also commonly incorporated into calcium supplements and multivitamins.

In summary

Sensible sun exposure, certain foods rich in (or fortified with) vitamin D, and vitamin D supplementation should help improve the vitamin D status not only for bone health but for lowering the risk of developing or dying of cancer.

Words of wisdom:

Vitamin D deficiency can cause health problems, but vitamin D overdose can cause intoxication such as hypercalcemia, renal and hematologic abnormalities. Never take a large dose of vitamin D to prevent cancer since the evidence is inconsistent and inconclusive.

 

Reduce Your Risk: National Cancer Prevention Month

diversity-6-888077-mThis week we are sharing and re-posting an article on this platform, by which we work with our partners in spreading the word to enhance awareness and save lives. Here goes:

By The Asbestos Cancer Victims’ Rights Campaign

More than 7.6 million people die each year from cancer, a true epidemic.  Of those deaths, more than 100,000 are caused by asbestos exposure. Yet, according to the Center for Disease Control and Prevention 1/3 of those deaths could be avoided.

In an effort to build awareness and to honor National Cancer Prevention Month, there are a few steps you can take to increase your knowledge and decrease your risk. The Asbestos Cancer Victims’ Rights Campaign stands with our friends at the American Cancer Society in striving to create more birthdays in 2014.

Stay Active

Staying active and maintaining a healthy weight throughout your lifetime can help to reduce your risk for a variety of cancers. Obesity can also trigger an increased production of hormones that allow for cancer growth.  The American Cancer Society estimates that one quarter to one third of all cancer related deaths can “be attributed to poor nutrition, physical inactivity, overweight and obesity.”  In addition, exercise contributes to the overall health of an individual, arming your body with the necessary tools to fight off other illnesses that could affect your body’s defenses. Experts recommend you elevate your heart rate for 30 minutes a day.  Think you don’t have time? Try going for a walk, taking the stairs, or parking further away. You’re never too busy to stay healthy.

Early Detection

One of the best preventative measures you can take to decrease your risk of a terminal diagnosis is to ensure regular check ups and self screenings. The American Cancer Society recommends self exams to screen for skin cancer and breast cancer as well as yearly mammograms for those over 40. Treatment options may vary as cancer stages progress, therefore it is essential to monitor your body and seek medical advice when irregularities occur. Annual check ups are a great way to measure a variety of levels and will give your doctor an idea of what a healthy you looks like.

Limit Exposure

For cancers such as mesothelioma, lung cancer and skin cancer, often times an outside agent plays a role in the prognosis. Limiting exposure and protecting your body from carcinogens is a crucial way to decrease your risk factors.

  • When you’re outside – even on cloudy days – sunscreen is essential to protect your skin from UV rays. A hat and shirt or shawl are keys as well as for vacations or extended periods of time in the sun.
  • For those who work in construction or older homes, or have a knack for “Do-It-Yourself” renovation, taking the proper protections to guard your body against asbestos exposure is necessary. Microscopic asbestos fibers that become airborne can be inhaled and in turn lodge themselves in the lining of the lungs. Wearing protective clothing and face coverings and disposing of these appropriately is a must. As always contact a professional where possible.

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So, let’s fight cancer together!

Protect Your Skin to Prevent Cancer

By Hui Xie-Zukauskas

Colour-blast-sun 1031204-mYou’ve probably heard a lot about sun protection and skin cancer prevention. But since you may be heading for sunny beaches or the swimming pool soon to enjoy sun bathing or to get a tan, you may want to learn a bit more about how sun protection can be critical for your health and your skin. So today, I’ll dive a little deeper into this serious subject.

What is UV radiation and where does exposure take place?

There are three types of ultraviolet (UV) rays: UVA, UVB, and UVC. Because UVC rays do not get through our atmosphere, humans are only exposed to UVA and UVB rays, which are dangerous enough to your DNA—the powerhouse of all genetic information in each living cells.

Sunlight is the main source of UV rays. Other sources often include tanning lamps and beds. Sunlight contains both UVA and UVB and causes much more damage than you think because the thinning of ozone layers makes UV rays increasingly more powerful.

How does UV radiation/sunlight enhance skin cancer risk?

UVA rays can penetrate into your deeper skin layers and damage the structural components of your skin, such as connective tissues and blood vessels. This results in the loss of skin elasticity, wrinkling, and premature skin aging. Furthermore, UVA rays cause the development of some skin cancers. UVB rays are a more potent carcinogen because they can directly damage your DNA, leading to sunburn and skin cancer. So, as you see, there is no such a thing of safe UV rays.

How may UV radiation directly damage your DNA? At the molecular level, UV radiation can cause DNA lesions, distort DNA structure by forming bends or twists, and impede DNA repair. Consequently, these impairments to DNA hinder transcription and replication. DNA integrity and stability are essential to one’s life. That’s why direct exposure to UV radiation is harmful.

Two types of skin cancer (melanoma and non-melanoma) are both linked to sun exposure. The fact that non-melanoma skin cancers (including basal and squamous cell carcinoma) occur more frequent in outdoor than in indoor workers supports the notion that the accumulated life-time exposure to UV radiation plays a significant role in the development of these skin cancers.

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Protect yourself and your children

Excessive sun exposure in children and adolescence sets the stage for the development of skin cancer later in life. Research clearly indicates that the sun exposure of children (< 10 years old) is linked to an increased risk of malignant melanoma and other skin cancers later in life. So, sun protection for kids is crucial!

Next time you are outdoors, make sure to protect yourself and your family (especially young kids) from sun damage. Protective practices include wearing a hat and sunglasses, covering exposed skin with clothing, staying in the shade, and applying sunscreen with an SPF of 15 or higher to body parts exposed to sun.

Take home message:

Exposure to UV radiation is a major risk factor for most skin cancers. UV rays can damage your DNA and cause skin cancer. Sun protection is your No. 1 defense against skin cancers.

 

Image credit: By SEPpics

Cancer Prevention Associated with Uterine Fibroids Removal

By Hui Xie-Zukauskas

stop-sign-1334670-mDo you have loved ones or friends who have been diagnosed with uterine fibroids, a benign (i.e. non-cancerous) growth in the uterus? Read what I am about to say carefully and share with other ladies.

Recently, the FDA warned against a procedure known as “laparoscopic power morcellation” to remove uterine fibroids or perform hysterectomy, because it could unintentionally spread hidden cancer beyond a woman’s uterus and into other parts of her body. Evidently, some tragedies have been reported.

Here is the reality. As many as 3 out of 4 women have uterine fibroids sometime during their lives, but most are unaware of them because no signs or symptoms show up. Some women experience minor symptoms that can be ignored or lived with. Your doctor may discover fibroids incidentally during a pelvic exam or MRI near pelvic area or prenatal ultrasound.

Let’s look at the impact. “Power morcellation” procedure has been performed for fibroids removal or hysterectomies on more than 50,000 women each year. The FDA estimates that about 1in 350 women undergoing a hysterectomy or fibroid removal has an unsuspected type of cancer called uterine sarcoma.

Here are a few important points you need to know:

1. Uterine fibroids are not associated with an increased risk of uterine cancer and almost never develop into cancer. However, there are rare uterine cancers that can be malignant or aggressive types such as uterine sarcoma and leiomyosarcoma.

2. If you have trouble symptoms such as heavy monstrous bleeding, vaginal pain or trouble with urination, etc, visit your doctor or specialist and seek for help.

3. Like virtually everything, there are pros and cons for “power morcellation”. Although it’s minimally invasive, less painful and done quickly in out-patient settings, risk of the procedure is too high – it could kill you!

If you don’t like it, then you’ve only wasted five hours of your life…well maybe more if you want foreplay” “I just took a devensec.com viagra sale. Your cosmetic surgeon will have prescribed more levitra cost of sales a medicament that will the patient deal with the irritation. Anyway, this is a story about thought about that purchase generic levitra ExtenZe, one of these male personalities. This price tadalafil tablets is though a high cost medicine form the very beginning. 4. How to prevent uterine fibroids? Because it is not clear what exactly causes uterine fibroids, current preventative measures are based on research findings. The following areas can be focused:

-          Know your family history, because heredity plays a role in developing fibroids, esp. among African Americans.

-          Exercise regularly, because it can reduce your risk for many types of cancer.

-          Eat less red meat, consume more fish and green vegetables.

-          Maintain a healthy weight. Research showed that obesity can increase your risk of developing uterine fibroids by two to three times.

5. Remember: Uterine fibroids can shrink or even disappear naturally, especially after menopause as hormones decline.

The bottom line is – when it comes to considering removal of uterine fibroids, take extra caution to weigh benefits and risks.

 

Image credit: by linder6580

Care for Human Environment Every Day

By Hui Xie-Zukauskas

Green-Earth-eu-1382312-mApril 22 is the Earth Day. However, I want to write this blog in advance, because I encourage everybody to “save our planet” or “go green” now. Don’t put off or celebrate it as a “one-day event”. Every day should be earth day, which should be the way we respect our planet.

Nowadays we often hear the “Green” buzz, but questions are – how much progress have we made and how much does each of us individually contribute to that progress?

We, humans, talk about “environment” and interact with the environment through various ways from protecting and caring to the worst – abusing. In fact, we should think about “environment” as human environment, because human and the “environment” are co-dependent, right?

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Let us make Earth Day every day by making GREEN our second nature and our shared value.

 

Image credit: by Ten_a

Increase Awareness of Head and Neck Cancer

By Hui Xie-Zukauskas

HeadNeck-Ribbon_RRSNearly 65,000 people in the United States will develop cancer of the head and neck each year, and nearly 13,000 of them will die from it. What makes these figures especially tragic is that most of these cases are preventable! If caught early, head and neck cancers are also curable!

Are you and your loved ones aware of the facts about preventing head and neck cancer? If yes, great! If not, it’s time to increase your awareness. The basic thing you need to know is that a healthy lifestyle and early detection are critical. Today, let’s focus on these two keys.

Healthy lifestyle and habits

  1. If you smoke, quit. Period. Don’t even try to switch to any other unsafe alternatives such as smokeless or spit tobacco. Tobacco use is the most preventable cause of head and neck cancer. Tobacco is a known carcinogen that causes many types of cancer.
  2. Reduce or eliminate alcohol consumption. 75% of all tumors of the mouth and throat are associated with tobacco and alcohol use. Tobacco and alcohol are a deadly combination!
  3. Keep a healthy and balanced diet, which is essential for your overall wellness.
  4. Maintain proper oral hygiene daily, take good care of your teeth, and see your dentist annually or semi-annually.
  5. Practice sun protection.
  6. Consult with your doctor if you find a suspicious lump or sore or a discoloration on your head and neck area that doesn’t heal for more than 2 weeks.

How do you detect head and neck cancer early?

First, you should know that head and neck cancer includes cancer of the:

  •   Oral cavity (lips, gums, cheeks, tongue, salivary glands, palate, and mouth floor)
  •   Tonsils
  •   Throat or pharynx
  •   Voice box or larynx
  •   Neck
  •   Lymph nodes in the head and neck area
  •   Nasal cavity
  •   Sinuses
  •   Ear

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Next, you should watch for symptoms or warning signs of a cancerous growth, including:

  1. A sore, swelling, or growth in your mouth or tongue that doesn’t go away.
  2. A lump in your neck. Cancers that begin in the head or neck usually spread to lymph nodes in the neck before they spread elsewhere. So, a lump or lumps could be the first sign of head and neck cancer, or of lymphoma or another blood cancer. It may be painless but it also may continue to enlarge.
  3. A change in the voice. Not all voice changes are caused by cancer, but if your voice changes or if hoarseness persists for longer than two weeks, visit your physician.
  4. Persistent nasal problems. Watch out for an unexplained bloody discharge, chronic sinus trouble, or an obstruction, especially when it lasts for several days.
  5. Blood in your saliva or phlegm. If it lasts for several days without an apparent reason, see your doctor.
  6. Persistent pain when swallowing food or liquids. Swallowing difficulty may be caused by cancer of the throat or esophagus. Do not delay getting a diagnosis.
  7. Decreased hearing or persistent earache. Constant pain in or around the ear accompanied by swallowing trouble could be a sign of infection or of cancer. This is particularly serious when it combines with one or more of the problems mentioned above. Make sure to consult with your doctor or a specialist.
  8. Changes in the skin. Skin cancer is the most common head and neck cancer. Basal cell skin cancer often occurs on sun-exposed areas like the forehead, face, and ears; and of course, it can occur almost anywhere on the skin. A mole that changes size or color, or that starts bleeding, may be a sign of serious trouble. A black or blue-black spot on the face or neck, especially if it changes size or shape, should be seen by a dermatologist or your physician as soon as possible.

Here is the take-home message: Head and neck cancer can be prevented. Healthy habits and early detection are two of your best strategies for prevention.

 

Image credit: By http://www.rushradiosurgery.com/

 

Take Actions and Steps to Reduce Air Pollution

By Hui Xie-Zukauskas

Air pollution full_1358341713BillBishopjan10-14Beijing1Are you concerned or scared about breathing in smoggy, hazy air in some big cities in China? Do you really consider the air in the United State is dirt-free? This post helps you realize the pressing need to control air pollution.

“Air pollution has become the world’s single biggest environmental health risk, linked to around 7 million – or nearly one in eight deaths in 2012” – according to the World Health Organization (WHO).

Generally speaking, there are two types of air pollution. Outdoor pollution comes from car exhaust fumes, industrial fumes and coal-burning, while indoor pollution comes from tobacco smoking, wood or coal stoves, and other sources from paint fumes, hair spray, air fresheners, cleaners to mold and dust.

Most people are well aware of lung diseases and lung cancer as major health risks of air pollution. Actually, air pollution has also been associated with deaths due to cardiovascular causes; particularly, a big indoor pollution-related killer is stroke. Moreover, WHO’s cancer agency classified air pollution as a carcinogen last year.

Although the government should invest in research and technology renovation to use renewable and non-polluting energy sources, we all can contribute our own part to promoting clear air and a healthy environment. Here are 12 things you can do:

  1. Plant trees.
  2. Support mass transit system or bike to reduce the use of single-passenger vehicles.
  3. Check and maintain your car to ensure minimal or lower exhaust fumes.
  4. Keep your lawn well-maintained, and try to use non-gasoline-powered landscaping and gardening equipment.

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  5. Recycle, recycle and recycle to conserve energy and reduce production emissions.
  6. Do chemical-free house cleaning; avoid using chemical pesticides and fertilizers in your yard or garden.
  7. Reduce paper documents, and avoid junk mail.
  8. Save electricity. Less electricity consumed means less power produced and fewer air pollutants resulting from burning of fossil fuels.
  9. Use energy-saving or energy-efficiency appliances and heating/cooling systems at home.
  10. Reduce landfills by taking care of waste treatment and taking responsibility for a green community.
  11. Change the air filters from time to time as recommended, vacuum often, and get fresh air frequently to minimize certain indoor pollutants.
  12. Go for local produce!

Remember: it’s important to quit tobacco smoking and test radon gas at home. Also, check out EPA site for more guidance.

Collectively, these small daily choices we make often impact our lives and earth in big ways in the long-term. These conscious practices and efforts can keep our air cleaner, our environment greener, and our bodies healthier.

 

Image credit: By http://www.eastasianrc.org/

How Fiber Protects You Against Colon Cancer: New Evidence

By Hui Xie-Zukauskas

You’ve heard that consuming enough fiber can protect you from colon cancer. Do you know why? Today, I’d like to help you understand why fiber could be your secret weapon to fight colon cancer, based on some new research evidence.

Fiber in ColonThe top secret: It’s in a receptor termed G-protein-coupled receptor 109A (GPR109A), as outlined in this schematic illustration. The question is how it plays a role in colon cancer. In other words, how does this receptor, GPR109A, carry out the mission?

First, GPR109A is a tumor suppressor, which means it protects a cell from its progression to cancer, just as a brake in a car. It is located on the colon epithelial cells, the cells covering the surface of your gastrointestinal tract (and of course, other cavities in the body). Like other receptors, GPR109A needs the binding of a ligand (i.e. a lock and key contact) to form a biochemical complex then subsequently alter the receptor conformation and cellular function.

Next, what is the ligand (the key) for GPR109A (the lock)? In this case, GPR109A recognizes not only nicotinate / niacin but also butyrate, a product from bacteria fermentation of dietary fiber.

Now, let’s focus on butyrate.

When butyrate binds to GPR109A, the activation of this receptor triggers a signaling pathway that can set off –

-    the immune cells in the colon to produce anti-inflammatory molecules.
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-    the same immune cells to communicate with T-cells, a group of specialized defenders to fight different germs and infections and to strengthen your immunity.

-    the epithelial cells to produce and release cytokines. Cytokines are proteins that regulate immune system and adaptive immune responses.

Here is good news – these events happen only in the colon! So, if you consume plenty of fiber-rich foods, with the aid of good bacteria in the colon to digest them, you’ll have a sufficient supply of butyrate.

This provides one more reason why fiber-rich foods promote your colon health. Collectively from research findings, plant-based foods’ intake has been inversely associated with the risk of colon cancer. A higher intake of vegetables has also been associated with a lower risk of colon cancer.

Niacin also activates GPR109A, which might explain why other nutrients such as niacin (vitamin B3) from plant-based foods has been linked to a reduced risk of colon cancer. Noticeably, niacin has been used as a cholesterol-lowering drug, but serious side effects may occur at a higher dosage, and a prescription from your doctor is needed.

In brief, butyrate- or niacin-activated GPR109A signaling can suppress chronic inflammation and promote cancer prevention. Ultimately, you need plant-based, fiber-rich foods to defend colon cancer.

 

How to Consume Enough Daily Fiber for Cancer Prevention

By Hui Xie-Zukauskas

Imagine a fiber’s tale. “I am a fiber, and my nickname is “Tough Carb”. Together with my sibling soluble and insoluble kinds, I am largely wrapped up in foods like fruits, vegetables and whole grains. Passing through your body, I bind with fats, help nutrients get better absorbed, move the bulk through the intestines, and promote a faster traffic to eliminate the waste your body doesn’t want. At the end, I still survive – remaining unbroken.”

What a fabulous job done by a “personal healthcare agent”! Well, I have more good news for you – Research indicates that a diet high in fiber can lower colon cancer risk. Specifically, every 10 grams of daily fiber intake reduces the risk of colon cancer by 10%.

Now the questions are how much fiber you need each day and how you can meet your goal to prevent colon cancer? Here I offer 5 meal-strategies that can help you effortlessly incorporate fiber into your daily diet and support the healthier, happier colon.

How much fiber do we need?

It is recommended that we eat 25-35 grams (g) of fiber per day. Sounds impossible or difficult? Don’t worry. A rule of thumb is – consume at least 5 servings of fruits and vegetables and 3 servings of whole grains each day. This is based on the fact that fiber is abundant in whole grains, fruits and vegetables, nuts and legumes.

Fiber-rich breakfast ideasHow do you integrate 25-35 g of fiber into your diet on a daily basis?

Here are 5 meal-strategies to get your 25-35 grams each day with ease:

1. Breakfast: Have oatmeal or high-fiber cereal, fiber-rich breads or English Muffins, and more desirable, add fruits.

Breakfast is the most important meal of a day. However, many people skip it. Think about this. A cup of rolled oats (dry) contains nearly 10 g of fiber, and Quaker Instant Oatmeal (3 g of fiber per pack) is also available in all grocery stores. So, if you have 2 packages of oatmeal (6 g of fiber), a slice of whole wheat bread (5-6 g of fiber per slice; depending on brands), and add some fruits like berries, bananas or raisins to your cereal or oatmeal (extra 1-2 g fiber), you’ve got a nice jumpstart, and it’s not hard. Plus, a bonus gain – fiber can boost your energy for a fantastic day ahead!
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Broccoli_10972132. Lunch: Eat plenty of veggies and beans. Use whole wheat or whole grain bread to make your sandwiches. Have an apple as a part of salad or desert. Broccoli, one of anti-cancer foods, holds a good supply of fiber; 4.0 g per ½ cup (raw), 5.0 g in 4 spears (frozen) and 9.3 g per cup (fresh, cooked). Beans and fish (esp. salmon) are also excellent protein sources to replace animal meat.

3. Dinner: Eat whole-wheat pasta, brown rice or potato (with skin), plus a variety of vegetables and olive oil. Add beans to your soup. Do you know cooked black beans contain 19.4 g of fiber per cup? How about whole-wheat pasta with chicken and colorful veggies?

whole-wheat-fig-bar4. Snacks: Take All-bran, Multi-grain crackers or high-fiber bars, fresh or dried fruits, as well as nuts and seeds, when you on the go. Fig is one of the highest fiber sources. Try Nature Bakery’s Whole Wheat Figgy Bars or Whole Wheat Blueberry Figgy Bars, they are individually-wrapped, delicious, and reward you another 2-4 g of fiber (2 g fiber per serving, 2 serving per pack). (But I’m not paid for “Ads”. :) )

5. Drinks: Drink more fruit/Veggie juice (fiber-rich) or soy milk (1-1.5 g of diary fiber in per 8 oz cup). See Martha Stewart’s recipes of making delicious green juice at home, which are affordable too.

Eventually, it’s your choice to include foods you desire. But the key is to eat a lot of fiber-rich foods (i.e. plan-based food).

Some folks consider that healthy foods taste boring, especially those from the grocery stores. I sympathize that, and the fix is – to get fresh fruits and vegetables from your local farmers’ market; those foods are yummy and refreshing!

As a final note, a balanced, fiber-rich diet is not the only tool to prevent colon cancer; exercise should go hand-in-hand with it.

 

Image credit: By aaronsg, quakeroats.com, rachelg, lockstockb, and naturesbakery.com