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“Sweet” in Perspective

By Hui Xie-Zukauskas

Colored_Jellyballs_889257Sugar is sneaking into all kinds of our daily foods, from coffee, breakfast cereal, bread, sauces to soda, fruit/flavored drinks, candy, cookies, ice-cream and other desserts. What is the impact?

How bad is it?
American Heart Association recommends no more than 6 to 9 teaspoons daily intake of added sugar. In comparison, one 12-ounce can of regular soda contains 8 teaspoons of sugar, which saturates your daily consumption before counting any extra amount from whatever sources.

High sugar consumption can increase the risk of obesity, diabetes, cardiovascular diseases, and cancer in both adults and children, because too much sugar can
-          alter insulin sensitivity, resulting in elevated blood sugar.
-          accumulate fat in the body and speed up weight gain.
-          lead to inflammation, thereby raising the risk of heart disease and cancer.
-          feed cancer cells growth.
-          cause various chronic illnesses including obesity and bone loss.

How many types of sugar? 
Sugar in our diet can be either natural or added or both. Added sugars are defined as sugars that are eaten separately at the table or used as ingredients in processed or prepared foods. Whether it’s high-fructose corn syrup (HFCS), refined sugar, or any other sweetener, the sweets are delightful, but not sweet to your health at all.

The amount does matter. Fructose itself is a natural sugar in many fruits and vegetables. So, it’s not as bad as many folks think. However, fructose can be found in other forms in our daily foods, i.e. from table sugar (containing fructose and glucose, each 50%) to HFCS in almost everything such as soda, fruit drinks, cereal, baked foods, desserts, and many packaged/processed convenience foods.

Reg. Soda_AHAHow does sugar become popular?
Sugar-loaded food is often delicious, and we tend to eat more not only during the holidays but also under stressed conditions.

These are some the benefits cheapest cialis an individual may undergo when they have crooked spine, back, or neck. In order to buy Deca you need to visit Pharmabol’s web site, create an account and start levitra 60 mg purchasing right away. Focus viagra sildenafil 100mg on Pleasure rather Than Erection: While making love, focus on pleasing your lady. Major role of the buy cialis detoxification is played by the liver, it is an accepted fact of life that cholesterol medication will need to be taken for long-term until the disease is cured. Sugar hidden foods are convenient, inexpensive and abundant. For example, soft drinks (accounting for 33% of total intake) are a major source of added sugar in the American diet (Johnson and Frary, Journal of Nutrition 2001). Additionally, sugar “is in all kinds of places you’re not expecting to find it, even foods like ketchup”, said one expert.

How to limit sugar intake?
1.      Know sugar sources, be especially aware of some hidden ingredients with many different names.
The major sources of added sugars are:
-          regular soft drinks, soda, fruit/flavored drinks or punch, sports beverages
-          sugars, candy, cakes, cookies, pies, jam
-          dairy desserts and milk products (ice cream, sweetened yogurt and sweetened milk)
-          grains (breads, cinnamon toast and honey-nut waffles).
-          processed snacks, bars, and breakfast cereal.

2.      Limit your intake, because added sugars supply zero nutrients and potential poison, other than extra calories, thereby putting harm and extra pounds in your body. So, drink water instead of sugar-sweetened beverages.

3.      Choose healthy alternatives for food tastes or flavors, and sugar-free items.

4.      Consider your children, and look beyond sugar.

In short, over-consumption of sugar can negatively impact your health.

Many folks are unaware of this, please share. Thanks.

Image credit: By JGPHOTOS, AHA

4 Proven Strategies for Having Tasty Foods without Bad Fats

By Hui Xie-Zukauskas

“Help me – I’m a meat and steak lover. Tell me what this has to do with being overweight and what I can do to better my health.” from Anonymous.

This post will answer your questions, and make it clear that you need fat, but not high fat, above all – not bad fat.

You need fat in your diet. 
Fat is one of the structural components for the cells in the human body. Fat provides energy for body functions and facilitates absorption of essential nutrients. In addition, fat adds flavor to food.
The question is how much you need. As recommended Dietary Guidelines for Americans, adult daily fat intake should be 25 to 35 percent of their total calories. For example, if your food intake is 2000 calories a day, you should consume 500 to 700 calories of fat (or 55 to 78g of fat) or less daily.

You need to stay away from a high-fat diet, esp. “bad fats”.
Research shows that consumption of a high-fat, high-sugar diet significantly increased weight gain and abdominal fat. Overweight and obesity lead to an increased risk of diabetes, cardiovascular disease and cancer. A high-fat diet dramatically exacerbates the development of insulin resistance (a condition where your cells fail to respond to insulin, thereby poorly managing sugar), hyperglycemia, and hypertriglyceridemia, hence risks for various illnesses. It also promotes chronic inflammation, and weakens immune functions.

That’s the danger posted by Standard American Diet (SAD), which is characterized with excessive animal fats or saturated fats (“bad fats”), but lack in fibers, fresh fruits and vegetables. Saturated fats are packed in red meats, processed meats, butter and cream, as well as fast or junk food. Trans fats are very harmful and mostly hidden in processed, fried foods (such as deep-fried potato chips and cheese sticks).

Are you aware of high-fat diet associated abdominal obesity?
Abdominal obesity refers to excessive fat build up around the stomach area (so-called belly fat), a condition can even present in normal-weight individuals. Many folks are unaware of this. Accumulating evidence indicates that abdominal obesity per se is positively associated with the risk of cardiovascular disease and other chronic diseases. One study examined 44,636 women with 16 years of follow-up, and concluded that abdominal obesity is significantly linked to increased deaths from cardiovascular disease in normal-weight women.

Among multifaceted mechanisms possibly involved in abdominal obesity, lifestyle including high-fat diet is a modifiable factor. Thus, you have the power to make the change.

You can definitely benefit from healthy fats 
Some fats such as omega-3 fatty acids are essential for our normal metabolism, but the human body cannot make them. So, your diet is the source to obtain these fats. Foods rich in omega-3 fatty acids include:
-          Fish: salmon, sardines, tuna
-          Nuts & Seeds: walnuts, flaxseeds
-          Oil: canola oil or soybean oil
-          Others: winter squash, beans (esp. kidney beans)
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Other sources of healthy fats (i.e. “good fats”, unsaturated fat) include olive oil, avocado, and nuts. These are flavenoids-rich foods; increased intake can lower your blood cholesterol and your risk of heart disease and cancer.

How to trim-down high-fat diet and prevent weight gain: Four Proven Strategies

1.  Modify your diet.
A healthy, balanced diet is a must, period. You need to say NO to Trans Fat, avoid or at least limit intake of animal fats, red meats, and processed meat products, eat a plenty of fruits, vegetables, and plan-based foods.

2.  Replace bad-fat foods with healthy alternatives.
Here are some examples:
Replace deep-fry foods with baked or grilled food
Replace red meat with salmon, tuna or beans
Replace butter with avocado or olive oil
Replace cheese in salad with almond
Replace ice cream or sweet pie with fruit cake, or ice-cold fruit juice (important: fresh-made, not artificial or commercial one)
Replace whole milk with non-fat (skim) or 1% fat milk.

3.  Replace high-fat diet with high-fiber diet.
Fiber has no fat and is beneficial for weight control. Fiber is abundant in whole grains, beans, fruits and vegetables. Here are some tips to get 30-35 grams of fiber a day as recommended:
-          Breakfast: Have high-fiber cereal or oatmeal.
-          Lunch: Eat lots of veggies and beans, use whole wheat bread for your sandwiches.
-          Dinner: Consume whole wheat pasta, brown rice, or potato with skin, and more veggies.
-          Snack: All-bran or Multi-grain crackers, high-fiber bars, fresh or dried fruits, and nuts.

4.  Do exercise esp. endurance exercise.
Exercise is an effective way to maintain a healthy weight and redistribute abdominal fat. To keep heart healthy and long-term wellbeing, stick with a fixed schedule of treadmill (or other routine) for 30 min/day, 5 days/week at least.

Seven Simple Steps to Weight Loss

By Hui Xie-Zukauskas

Obesity represents a pressing public health problem. Unfortunately, many people are unaware of the seriousness of the problem. It’s fine for people to feel comfortable with their body. However, it’s dangerous to feel comfortable with obesity since it significantly increases the risk of developing type-2 diabetes, hypertension, heart disease, stroke, and several types of cancer, and it also contributes to chronic diseases like dementia. In all of these ways and more, obesity can lead to quality of life being seriously compromised.

Weight control is challenging for some folks, and there is no magic pill or drug therapy that works. And actually, it’s better not to resort to a pharmaceutical solution, because doing so can result in drug dependence with significant adverse side effects. It’s better to manage weight the old-fashioned way, with self-understanding and self-discipline. If controlling weight is a challenge for you, here are seven simple steps to help empower your efforts.

1. Raise you awareness and will power. 
Know that you are not determined by your genes alone. Even if you have a family history of obesity, you have the power to make a healthy change. Obesity is preventable.

2. Identify one or two key factors that cause your weight gain.
Uncontrolled food intake? Sedentary lifestyle? Too much junk in your diet? Busy schedule causing an unbalanced diet and no time for exercise?

3. Know how to measure your results (using a simple equation/formula). 
Weight control is based on energy balance. The simple yet important formula is:

Energy IN = Energy OUT

Which means:
Calories IN (most by food intake) = Calories OUT (most by daily activity or exercise)

This is critical to understand. The average daily energy expenditure for adult men is 2000 to 3000 calories. Therefore, the recommended daily food consumption for men is 2000 to 3000 calories, depending on activity level and base metabolism. Similarly, the average daily energy expenditure for women is 1600 to 2400 calories. So for women, the recommended daily food consumption is 1600 to 2400 calories, depending on energy expenditure and base metabolism. However, most Americans exceed the calorie intake needed to balance their energy expenditure and so live in a state of energy imbalance. This is why about 65% of Americans are overweight or obese.

A common way to measure your results if you are attempting to lose weight is to use pounds lost as a measurement. Remember, to lose one pound, you need an expenditure of approximately 3500 calories more than your food intake. You can achieve this by either decreasing food intake or increasing daily exercises or doing both.
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4. Have a lifestyle modification plan in the short term. 
-          Make it personalized. Include a specific daily diet (type and amount of food consumption) and specific physical activity or exercises (routines, time, and duration).
-          Make it measurable, with a specific number of pounds to lose.
-          Make it attainable. Whether it’s losing 5 pounds or 50, make sure it’s doable and within your capabilities.
-          Make it realistic. Can you completely give up your sweets-pleasure? Would it be better just to limit it? Don’t set any unrealistic goals, which will only frustrate and discourage you.
-          Have a timetable, say two or three months. Accomplishing short-term goals is an effective enabler. It will give you satisfaction and the confidence to achieve more.
The bottom line is to have a road map for your healthy-weight journey. And then stick to it.

5. Follow the golden rules.
There are some rules not only effective for weight loss but also beneficial for well-being and longevity. Particularly,
Rule #1 Always eat to a maximum of 70-80% full.
Rule #2 Never eat a big meal one or two hours before your bedtime.

6. Get armed with antioxidants by reinforcing a lifestyle change.  
Recent research shows that oxidative stress plays a role in obesity-related health problems. Obesity is characterized by lowered antioxidant defense and enhanced levels of free radicals. In part, this can be attributed to the fact that obese individuals may have a lower intake of antioxidant-rich fruits, vegetables, and other plant-based foods, while also being relatively physically inactive. To boost your antioxidant status, keep moving! In addition, modifying type of food intake is one of the most effective strategies for weight control.

7. Get a helpful hand.
Find a coach or a buddy to work along with you. This might also be a family member or a friend, but it should be someone who can hold you accountable, monitor your progress, and send you an alarm when you’re drifting off course.

Related topic: Dos and Don’ts to Control Weight and Defend Colon Cancer

Image credit: By lockstockb

9 Invaluable Lessons from Tobacco Smoking

By Hui Xie-Zukauskas

Subjects on smoking are probably very boring. Some folks may say, “I don’t smoke, and I don’t care” or “Smoking is really bad, I know it…”. Yes, smoking can be harmful to the health of smokers and that of people around them; but its impact, is far beyond.

For the Summer Healthcare Education Series, let’s start with cigarette smoking – the first of 10 causative factors that cardiovascular disease and cancer have in common, see what we all can learn and do.

1 Cigarette_1379962Lesson #1: Cigarette smoking can kill you silently and aggressively but you don’t have to be a victim. 

Quoted by Unknown “One thousand Americans stop smoking every day – by dying.” Sadly, this is the reality. Cigarette smoking causes about 1 in every 5 deaths in the United States each year. It is the leading cause of many preventable diseases and death, from gum, lung and heart disease, diabetes to cancer.

Lesson # 2: You can protect your cardiovascular health with “No Smoking Policy”.

The toxic chemicals in tobacco smoking damage the structure and function of your heart and blood vessels via:
-          making the vessel walls thicker, stiffer and harder, and the lumen narrower, leading to less oxygen supply;
-          making your heart work harder by increasing your blood pressure and heart rate;
-          modifying your cholesterols, i.e. elevating LDL (“bad cholesterol”), lowering HDL (“good cholesterol”);
-          facilitating plaque buildup in your arteries through inflammation.

Evidently, smoking is a major risk factor for cardiovascular disease. When combined with other risk factors (such as high cholesterol levels, high blood pressure, and overweight or obesity), smoking further raises the risk of heart disease.

Lesson #3: You lower cancer risk if you stop letting tobacco products poison your body.

Tobacco products damage almost every organ in the body, from mouth, eyes, lungs, digestive organs, reproductive organs to bladder and bones. A cigarette releases more than 7000 chemicals (including nicotine, carbon monoxide, tar, hydrogen cyanide, etc), and millions of free radicals, among them about 70 are carcinogens (i.e. cancer-causing substances). These harmful agents cause genetic mutation and DNA damage; consequently abnormal cells grow out of control and develop to cancer.

Lung cancer is the leading cause of cancer death in the United States; a large majority of lung cancer deaths (~90% in men and ~80% in women) are due to smoking. Cigarette smoking also contributes to many other types of cancer, including cancers of the mouth, throat, esophagus, stomach, pancreas, kidney, bladder, cervix, and some leukemia.

Lesson #4 You learn that the list of smoking-rated diseases is getting long.

Tobacco smoking poses a serious threat to your overall health, just to mention some consequences here:
-          Oral health problems, e.g. periodontal disease
-          Chronic respiratory diseases, e.g. asthma, chronic bronchitis
-          Gastrointestinal ulcers
-          Adverse impact on orthopedic conditions, e.g. fracture healing, wound repair
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Lesson #5: You learn to avoid secondhand smoking.

Secondhand or passive smokers inhale many of the same toxic chemicals and carcinogens as active smokers do, leading to approximately 49,000 deaths each year. Furthermore, average 5000 non-smokers die of lung cancer each year as a result of exposure to environmental tobacco smoke.

Let’s work together to create Smoke-free indoor environment, which means asking co-workers, friends and family members who smoke not to do so in the room, house and car.

Lesson #6: Your learn to protect your children’s health and their long-term quality of life. 

Evidence is rapidly accumulating that tobacco exposure in the uterus is associated with the development of a variety of diseases in the offspring’s later life, including obesity, type 2 diabetes, heart disease, certain childhood cancers and respiratory disorders. Nevertheless, early life insult from tobacco causes low birth weight and defects in newborn babies. Secondhand smoking also raises children’s risk of future cardiovascular disorders such as hypertension, hyperlipdemia and heart disease.

Lesson #7: You learn how smoking affects others and the world around you. 

Cigarette smoking itself is lack of consideration of others and consequences. What does smoking do? It contaminates the environment, pollutes the air, and damages people’s health, thereby affecting virtually everyone around and beyond. So, quitting smoking is not all about you. For love, compassion, and respect, it’s worth giving up a “self-pleasure”.

It’s hard to quit smoking, but with self-determination and help, quitting is possible and can be done.

Lesson #8: You learn how to age gracefully and prolong your lifespan.

Smoking speeds up aging and shortens your lifespan. Quitting can help you look younger and feel better by preventing face wrinkles (esp. around the mouth), averting stained teeth, and improving your skin. That’s from the outside. Aging inside is even worse, because it’s a risk factor for cancer and heart disease.

Quitting can reverse smoking’s negative impact, and it’s never too late to quit. According to the American Heart Association, smokers who quit between ages of 35-39 add 6-9 years to their lives, and smokers who quit between ages of 65-69 improve their life expectancy by 1-4 years.

Lesson #9: Smoking is costly for smokers and society. 

Smoking involves both human and economic costs. And sure it’s economically costly. 1 pack of cigarette costs from $4.84 to $12.50, depending on the states. Let’s do some simple math. Just 1 pack (average $8.67) a day, it costs $3164.55 a year, and $63,291 during 20 years; needless to say, there is much more tobacco consumption by most smokers. Why would some people spend a huge sum of money to hurt their own body, besides adding millions of dollars to the cost of health care?

In summary, tobacco use or smoking is unquestionably a major contributor to illness and death. It is everybody’s concern.

Therefore, for those who smoke, you can start here – Free Help to Quit Smoking from credible organizations. For non-smokers, please share this post, step up to help, and spread the word!

Image credit: by ime

What Do Cancer and Cardiovascular Disease Share in Common?

By Hui Xie-Zukauskas

Proverb’s wisdom tells us “He who has health, has hope. And he who has hope, has everything.”

Heart disease and cancer are the No. 1 and No. 2 killers for men. The good news: they are largely preventable! There has been a link between cardiovascular disease and cancer. In this post I’ll show you 10 common causative factors that cardiovascular disease and cancer share in common, so as to raise your awareness and knowledge for prevention.

1.   Tobacco use (cigarette smoking)
2.   Overweight and Obesity
3.   High fat diet, esp. animal fats (red, processed meats), but lack of fibers, fruits and fresh vegetables
4.   High level of sugar in food and subsequently in blood
5.   Excess sodium intake
6.   Physical inactivity
7.   Chronic inflammation
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9.   Hormonal imbalance
10. Stress

Now, sit back and look at the list, did you see that a majority of them belongs to “modifiable risk factors”? This means that by lifestyle modification you can achieve prevention.

Research has demonstrated that patients with vascular disease have a 19% higher cancer risk compared to the general population, likely due to shared risk factors and common pathogenesis. Together, cardiovascular disease, cancer and diabetes cause more than 25 million deaths worldwide each year.

In the following weeks of posts, I’ll discuss the risk factors in more details and provide you with preventative strategies that will promote a healthier, happier and longer life.

So stay tuned!

Image credit: by svenic

How to Protect You from Prostate Cancer

By Hui Xie-Zukauskas

Imagine how this may apply to you — about 1 man in 6 will be diagnosed with prostate cancer during his lifetime, and estimated about 29,720 men will die of prostate cancer in 2013 (statistics from American Cancer Society). It’s quite somber. I’m here to help you stay away from it, and today I provide top 10 ways to prevent prostate cancer.

1.      Watch your PSA for early detection, esp. at age 40-75, or having a family history or being an African-American. Age is a major risk factor of prostate cancer – as you’re aging, the risk of prostate cancer increases.
2.      Keep a healthy, balanced diet, which is in your control. Avoid SAD (Standard American Diet) leading to imbalance of nutrients and hormones, and go for PAD (Promising Anti-cancer Diet). Learn more on How to Replace SAD with PAD for Cancer Prevention.
3.      Stay physically active.  Lack of exercise and a sedentary lifestyle contribute to cancer risks.
4.      Maintain a healthy weight. Obesity itself may not increase the risk of prostate cancer; however, it has been linked with a higher risk of getting a more aggressive type of prostate cancer.
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6.      Steer clear of toxic metals in your body, such as mercury, aluminum, lead, and other heavy metals, which are deep roots for fatigue and illnesses. Unfortunately overlooked by many folks, drinking water could be a main source. Tap water may not be safe to drink because of hundreds, if not thousands, of chemicals, metals and contaminants.  Again in reality, it makes up 40% of bottled water. That’s why drinking filtered water is critically important.
7.      Avoid or minimize your exposure to environmental pollutants.
8.      Limit radiation exposure (except necessary therapy), e.g. CAT scan (containing 50% more radiation than conventional X-ray), some mobile phones and radon. Radiation is a known carcinogen.
9.      Quit smoking and limit alcohol. Research supports that lifetime alcohol consumption may pose an increased risk of prostate cancer.
10.  Ensure enough sleep. Recent studies show that sleep loss and circadian disruption may have a potential impact on prostate cancer risk. Furthermore, shift work resulting in disruption of circadian rhythm is a probable human carcinogen, according to IARC (The International Agency for Research on Cancer of World Health Organization). So, dream sweet dreams.

Image credits: By cienpies and Weight Management NYC

How Sunscreen(s) Provide Sun Protection and Prevent Skin Cancer

By Hui Xie-Zukauskas

Currently, the most adequate sun defense is the use of sunscreens, according to sun-care and health experts, although the public behaviors reverse the order, i.e. avoiding extreme sun exposure, dressing in protective cloths, and using sunscreens. How can an appropriate sunscreen protect you against sun damage and skin cancer? Today I’m going to show you in a Q & A format.

First, why should you be concerned about sun damage and use sunscreens? 
Ultraviolet (UV) radiation is a known carcinogen (i.e. cancer-causing agent). Sun UV radiation remains an important risk factor for skin cancer, the most common cancer in US due to excessive exposure to the sun.
Sun’s UV rays may initiate skin damage as quickly as 15 minutes. UVB is mainly responsible for sunburn, while UVA penetrates deep into the skin to cause premature aging and skin cancer. Most sunscreens contain chemicals that interact with the skin to protect it from UV rays by absorbing, reflecting, or scattering sunlight. Therefore, a right sunscreen is a valuable tool for a preventative measure against harmful effects of UV radiation.

What should you expect from a safe and effective sunscreen?
Sunscreens are not created equal, just like anything else. So, choose a sunscreen wisely, and make sure that it meets 5 key criteria.

  1. A sun protection factor (SPF) of 15 or higher: the number rates the effectiveness of UVB blocking. When used correctly, a sunscreen with a SPF of 15 would prevent sunburn 15 times longer than your natural protection, and SPF 30 provides 30 times your protection. But the number doesn’t go linear.
  2. UVA filtering ingredients: At present, there is no indicator to measure UVA blocking. So, look for the term “broad-spectrum” (indicating block of both UVA and UVB), or ingredients such as Parsol 1789 (or avobenzone), which filters out UVA spectrum. Other components for broad-spectrum protection can be zinc oxide or titanium dioxide.
  3. Vitamin C & vitamin D: These antioxidants help you fight cell- and DNA-damaging free radicals.
  4. Water-resistant formula: It allows 1-1.5 hours of uninterrupted activity in water without having to re-apply, because no sunscreen is absolutely water-proof.
  5. Dermatologist tested for allergy and safety.

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Who should use it?
Everyone is susceptible to sun damage and skin cancer does not differentiate color of the skin. Particularly vulnerable are:
-          Young kids: Sun damage can be accumulative over years.
-          People with fair skin and freckles or those who get sunburn easily: They face a higher risk of developing skin cancer.
-          Men and less-informed individuals: They are less aware or ready for sun-care. Remember: men and women are exposed to the same sun, hence the same UV rays.
-          Outdoor workers: Enough scientific evidence revealed that they have an increased risk of developing skin cancer due to occupational UV radiation exposure, but this substantial risk factor is often overlooked.

When to use?
Definitely apply it when you go outdoors in the summer even on slightly cloudy days. However, it’s recommended to use it year round. Remember to re-apply after 2 hours, esp. after swimming and sweat.

Where to apply?
The body areas that get exposed to the sun: face, neck, arms, legs, and the back even if help is needed.

Look for a safe and effective sunscreen? Choose  “SunRight BodyBlock SPF 30”

How to Prevent Hereditary Cancer: A Yoga Concept

By Hui Xie-Zukauskas

Do you or your loved ones have any hereditary cancer? Facing hereditary cancer can be challenging. The passing of family members is devastating, and the possibility of getting this “C” makes you feel fearful, sad, frustrated, powerless or even angry. Staying very emotional is understandable, but won’t fix the problem.

Warrior2_IMG_3388-e1360171441431-1024x682Today I’m going to show you one way to stay on top of this horrible “C” – a solution inspired by Yoga Warrior II.

Let’s engage in this yoga pose first. As the warrior II image illustrates, you stretch one arm straight in front and extend the other out behind, with legs and feet stepping apart in a facing-forward position, while your body maintains steadiness and balance, being powered by the leg and core muscles’ strength, with your gaze focusing ahead (just to give an idea for non-yoga goers).

In addition to its physical benefits, the mental or psychological aspect of Warrior II guides you to honor the past, to explore your future, and to strengthen your presence. Angelina Jolie has taken real-life Warrior II actions when facing her risk for hereditary breast cancer. She kept in mind the tragedy of losing her mother to breast cancer, and desires to stay around long for her children and the loved ones. Courageously, she pursued all she could do at the present. Angelina went for a genetic testing to find out her mutated BRCA1 gene, and then underwent a preventive double mastectomy to reduce her high risk of developing breast cancer.

Cancer risk factors come from foods we eat, water we drink, the environment we live, and the genes we inherit; the latter is considered out of our control. What Angelina has done is truly empowering not only for women dealing with hereditary breast cancer, but also for a boarder population; because breast cancer occurs in men too and men do get mastectomy treatment. This conveyed a message that you can take control of your health, including hereditary cancer, by taking preventative measures before it’s too late.

So, what can you do now when it comes to the genetic susceptibility to cancer? Here are 8 practical tips:
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1.      Consult your physician and get genetic testing. Genetic counseling is an essential step for any hereditary illness.
2.      Identify a medical or preventive treatment that’s best for you. With the advance of new technologies and therapies, you have more options to choose, which opens up the horizon for your healthy future.
3.      Remember follow-up visit or care whether or not you have had any therapy.
4.      Explore insurance plans for the coverage of your cost. This seems non-therapeutic, but could be a determining factor for many folks to make an informed, life-saving decision.
5.      Cope with any change in your physical body, and manage side effects from your treatment. Keep informed on any related issues.
6.      Seek support when coping with fear, i.e. any fear of cancer diagnosis or cancer recurrence, so as to uphold your emotional well-being, which is vitally important.
7.      Live a healthy lifestyle, refraining from any known cancer risk factors such as tobacco smoking, alcohol, or toxic chemicals and carcinogens.
8.      Enjoy the moment!

See more Cancer and Hereditary Cancer

Image credit: By Brittany Becher

How Feng Shui May Inspire Your Sun Protection

By Hui Xie-Zukauskas

FengShui c_image004Despite that many outdoor adventures or summer activities are exciting, have you ever had a dreary reaction or unexcited feeling towards sunscreen or other “sun accessories” before heading out the door? I have to confess to it myself.

Well, next time it happens, try this new sun care strategy, i.e. to get inspiration from Feng Shui. Here is how:

First, what is Feng Shui? What does it have to do with health?
For those who are unfamiliar with Feng Shui, let me explain it briefly. If I translate it exactly from the Chinese language, Feng is “Wind” and Shui is “Water”. Originated in ancient China, the principles of Feng Shui are based on inner peace, serenity, energy, harmony, and joy. Good Feng Shui promotes good health, and bad Feng Shui signifies poor health.

Now we focus on how to practice sun protection from Feng Shui’s perspective.
If you go out to enjoy nature or the beach, cheers! Chinese favor mountains and water, and view the natural beauty as good luck. In Feng Shui, the East, where the sun rises, has good energy, and the rising sun represents a new beginning or new opportunity.
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Prepare your outdoor journey by getting your sun glasses and hat ready, applying the sunscreen to all areas of your body where will be exposed to the sun, and then massaging them in … the process can be a stress-relief. As a result, the sunscreen can prevent you from sunburns and enhance your experience of outdoor pleasure. After all, Feng Shui helps you become calm.

Next, when you are out, minimize the direct sun exposure. While the sun has very strong energy, according to Feng Shui, remember the balance and/or harmony. Too much strong sun and heat could make you feel tired or exhausted. Staying in the shade helps reserve your energy. Also remember that sun does cause skin damage and skin cancer does happen.

See, Feng Shui is about taking care of you, even when it comes to sun protection and skin cancer prevention.

What’s your insight or tip for sun protection?

Image credit: By healthpsych.psy.vanderbilt.edu

How to Easily Eat More Cancer Prevention Food

By Hui Xie-Zukauskas

Easy_amz_41FOnwRk7EL__SY300How much vegetables and fruits do you consume each day? Today many people do not meet the minimum recommendation of 5 servings daily. How can a diet plan impact one’s risk of cancer? After summarizing results from 206 human epidemiologic studies and 22 animal studies, Drs. Steinmetz and Potter emphasize “The evidence for a protective effect of greater vegetable and fruit consumption is consistent for cancers of the stomach, esophagus, lung, oral cavity and pharynx, endometrium, pancreas, and colon.”

If you meet the minimum consumption of 5 servings, what is optimal intake? 7-10 servings (or 4-5 cups) per day, as the experts recommended, in order to reduce cancer risk and maximize non-cancer related benefits such as protection against cardiovascular disease, diabetes, stroke, obesity, and cataracts.

Here are top five tips to help you eat more veggies and fruits with ease:

1. Eat more by including in each meal every day
You might not choose to consume a larger serving for lunch or dinner, but can incorporate various vegetables and fruits in every meal during the day including snacks.

2. See more colors
You know that green vegetables are good, so are tomatoes. Add more colors, e.g. light and dark green, yellow, red, orange, maybe even purple or blue, as popularly described “rainbow on your plate”.
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3. Gain variety
It’s great if you consume cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, cabbage, kale, and bok choy. It would be enormously advantageous if you add allium vegetables. The latter family of veggies include onion, scallions, garlic, chives and leeks, serving as both dishes and tasty seasonings. How about enjoying a variety of berries? such as blueberries, blackberries, strawberries, raspberries, cranberries …

4. Experience something new or explore a fun recipe 
It’s like a food adventure or health adventure. The point is to find a way to enjoy nutritous eating for your long-term health.

5. Go easy
Nowadays activities or duties are demanding; life is hectic for almost everyone. To manage time and maintain a healthy lifestyle, eat raw veggies, dried fruits or stock up frozen veggies/berries.

What other tips would you like to share?