Category Archives: Health

Navigating Stress and Surprise

By Hui Xie-Zukauskas

v2_Navigate Stress & Surprise_travel_unsplashHave you heard “Surprise Travel in 2024” as an emerging trend? Where does “surprise travel” concept come in?

We live in a fast-paced, hyperconnected, and stimuli-bombarded world, and experience unwelcomed stress that impacts our physical and mental wellbeing. Chronic stress ranges from personal tragedy and job loss to financial or health burdens, not to say work deadlines or workplace issues, information overload, and constant notices and responses.

Beyond major life stressors, micro-stressors are ubiquitous, i.e., small, everyday annoyances like traffic jams, unexpected errands or inconveniences such as long lines, etc.—insignificant but impactful. Also, worth mentioning is social media exhaustion fostered by hazardous, oversaturating digital environment and human digital behavior. Accumulated stress, whether chronic or micro-, can deplete our emotional reserves and overwhelm us.

In a nutshell, stress and increased cortisol levels elevate blood pressure, promote weight gain, weaken the immune system, and contribute to various chronic illnesses such as cardiovascular disease, cancer, and mental health issues like depression.

Certainly, we benefit from time-off with planned vacations as conventional wisdom tested. However, surprise travel may serve as a novel or potent antidote to the constant influx of information and stressors.

About Surprise Travel

Surprise travel involves booking a trip (with a travel agency) without knowing a destination until shortly before departure or even after arrival at an end point. That can be thrilling adventures for some (e.g., millennials) but anxiety over uncertainty for others (e.g., family, solo travelers).

For thrill- or adventure-seeking enthusiasts, a spirit of spontaneous excitement and a sense of venture exploration can break the monotony of daily life, and enliven the trip with indelible memories. Other benefits beyond the elements of surprise or curiosity stem from enhanced mindfulness, reduced decision-making fatigue, boosted problem-solving and sustained relationships through cherished moments with loved ones. Plus, an opportunity of personal growth can be hidden in the package. Obviously, concerns about safety or accessibility cannot be ignored.

On the other hand, for meticulous orchestrators or cautious travelers, uncertainty/unknown, logistical challenges and potential for discomfort can build debilitating fear or overwhelming anxiety. These folks prefer predictability and control, so unexpected situations become understandably tough to embrace yet demanding. Unforeseen expenses (such as hidden costs, exceeding budgets, etc.) can also be a deterrent, making leisure and wellness travel less appealing.

After all, the positive elements of surprise travel, leisure travel, or even weekend getaways and downtime help us break free from negative thought loops, information overload, and digital or social media exhaustion; and combat the adverse effect of stress.

Surprise travel is just one way to mitigate stress. Take a deep breath. Close your eyes for a minute, think – whether a type of travel that suits your needs would improve heart rate, blood pressure, sleep quality, stress level, and psychological well-being?

Look ahead to 2024

The bottom line is – Remember that the key is to effectively manage stress and prioritize your well-being. To boost your wellness—whether your take a well-planned trip or try the surprise travel—make sure you return home feeling refreshed, rejuvenated and recharged, ready to face the day-to-day challenges with newfound spirit.

Prioritizing your well-being will undoubtedly enhance your physical and mental vitality. Whether you crave thrills, meticulous planning, or a balanced approach, explore and find your own surprise stress-buster in 2024!

Image credit: Unsplash

Invisible But Critical Players: Focus on Cancer

By Hui Xie-Zukauskas

Microbiota & Cancer in Puzzle_PixabayOut of sight, out of mind is a familiar saying. What I’m going to share is something that is out of sight, but that we should always keep it in mind.

It’s about microbiota—the community of microorganisms (including bacteria, fungi, lower and higher eukaryotes, and viruses) that live within human beings.

They are fascinating creatures, so small that they are invisible, numbering in trillions, diverse in makeup, and importantly, exerting both local and distant effects on human health and diseases.

The microbiota exist as a part of the normal flora in our gastrointestinal tract, oral cavity and urinary-genital tissues. They can cause or promote various diseases, including wound infection, life-threatening conditions, and chronic diseases such as diabetes and cancer, by disrupting the human microenvironment and the immune system.

The interactions among microbiota affect human health too. For example, a respiratory virus infection may cause a perturbation in gut microbiota; conversely, gut microbiota may contribute to respiratory diseases. That’s why scientists have investigated the link between gut microbiota and COVID-19. We know that the composition of gut microbiota decreases as one ages, and we know that COVID-19 in elderly patients has been more severe and fatal, so gut microbiota may play a role in this disease.

Microbiota also have diverse activities with different consequences in your body. Take one bacterial species as an example. Bacteroides spp. are your friends that usually contribute to your nutritional status as well as mucosal and systemic immunity. In contrast, when the colon integrity is disrupted, they can be your foes (or at least acting as opportunistic pathogens) for causing potential infection.

Now we move to their impact on cancer, as microbial pathogens account for 15-20% of all cancers.

Growing evidence has linked the gut microbiota to gastrointestinal cancers (e.g., colon, pancreatic cancer), and vaginal microbiota to cervical cancer. As I’ve discussed previously, an imbalance of gut microbiota can influence breast cancer development.

Here, I want to emphasize microbiota’s impact on prostate cancer risk and development. So, what’s the connection?

First, the microbiota of men with prostate cancer can differ from those of healthy men. Various bacteria (species) are prevalent in prostate tissues from prostate cancer patients but not from healthy control subjects.

For example, of 14 studies, more than a dozen of bacterial species are most common in the prostate tissues and the adjacent tissues from men with prostate cancer, and these abundant species are significantly associated with prostate cancer. (Note: Their odd, multi-letter names are excluded here but attached at the end).

What’s intriguing is that one of these tiny creatures you may have heard of. Propionibacterium acnes (P. acnes) is the most abundant bacterial species on the human skin. But researchers found that it is one of predominant types in the prostate tissue samples, along with considerable tissue inflammation. This suggests that P. acnes infection is a contributing factor in prostate cancer development.

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Finally, although pathogenesis of prostate cancer is multifactorial, the microbiota can influence the risk and progression of prostate cancer by altering immune system, mediating inflammation, impacting tumor microenvironment, and damaging DNA (through increased pro-cancer agents or their metabolites).

Summary

The overall message here is that when it comes to your health, it’s worth caring about critical issues that may be out of sight.

The bottom line is that the microbiota—good or bad tiny creatures—are important players in our health and diseases, particularly in cancer development. We need to live with these microorganisms harmoniously.

So, what we do to achieve this goal? There are three areas for focused, fundamental strategies:

  1. Healthy diet. Healthy eating—particularly plentiful fiber intake—promotes a right balance of microbiota, which is also safter and more effective than supplements.
  2. Hygiene practice. Bacterial or viral infection-indued inflammation increases a risk for cancer, and hygiene is one of major factors affecting the makeup and functions of microbiota.
  3. Higher awareness of stressors. Smoking, poor diet, age, environmental pollutants or factors, and diseased conditions can cause microbial dysbiosis; because these stressors upset the balanced state of microbiota.

———————————————–

P. S. Types of microbiota in the studied prostate tissue samples that linked to prostate cancer: (alphabetical order)

Acinetobacter, Actinobacteria, Alphaproteobacteria, Bacteroidetes, Bacteroides spp, Enterobacteriaceae, (commonly, Escherichia coli.), Firmicutes, Lachnospiraceae, Propionibacterium acnes (P. acnes), Propionicimonas, Proteobacteria, Pseudomonas, Staphylococcus spp, Sphingomonas spp, Veillonella

 

Image credit: Pixabay

Masking and Vaccination as a Double Shield against COVID-19

By Hui Xie-Zukauskas

Mask & Vac as COVID Double Shield_Final_4-21Welcome the spring! What’s on your mind? School reopening? Summer vacation? Imagine hundreds of liberating thoughts on folks’ mind after a challenging year.

But frankly speaking, I’ve been thinking about masking and vaccination.

Despite remarkable national leadership and coronavirus vaccines roll-out progress, we still have a long way to go because of several variants fast-moving in the US, COVID cases surging in certain states, and young people increasingly getting infected. Needless to say, that elusive “herd immunity” remains in the air.

That’s why the issue is pressing on my mind.

I’m not going to reiterate the statistics as the numbers are grim to some and boring to others. Let me just cut to the chase to the practical solutions based on solid statistics and science.

Masking and vaccinating—on the top of COVID protective measures—are irrelevant to intelligence, politics or power control, even though some politicians made it sound so. Currently, a force in defiance of masking or vaccination or both is offsetting our effort and pace to stop the pandemic.

The issue is probably more about understanding, perspectives, safety and wellbeing of everybody.

Here are two outlooks or perspectives:

No. 1. Masking as a life jacket during desperate times

Yes, we are in desperate times. More than 560,000 lives lost; people we love and care are among them. We saw enough, period.

If you’ve been wearing a mask in the public, great! Continue doing so properly and persistently.

If you’ve been vaccinated, congratulations! Don’t let your guard down as you’re still at a potential risk to get infected / contract the disease (though less severe or lethal) and transmit the virus.

If you are one of those mask-defiant and/or vaccine-hesitant individuals, I respect your decision and individualism. However, unless for any specific medical reason, I urge you to take some quiet time reflecting as to WHY—why this is a burden for you instead of a care for yourself and others?
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No. 2. Mask and vaccination as double shield for yourself, your loved ones and for others.

Just like a lifeboat carrying us forward safely, vaccination is a long-term strategy and benefit for public health. COVID vaccination provides not only protection against the pandemic but also a promise of returning to the normal life to which we’re accustomed.

COVID vaccines are very safe and effective to protect you from getting severely sick or death while keeping you from spreading the virus to others. Mass vaccination is also the key that prevents more variants from taking roots and transmitting in the communities.

Even if you are fully vaccinated, masking up further defend you against increased transmission by the coronavirus variants.

Thus, consider this:

If you are devoted to your health, wear your mask and get vaccinated in addition to other protective measures.

If you are devoted to your family and community, help stop community transmission by wearing a mask and getting yourself vaccinated.

If you are devoted to our nation, you should be pride to wear a mask and acquire the vaccination, while counting our blessings for vaccine availability in the US.

If you are devoted to making the world a better place, masking up and rolling up your sleeve to get that shot are small, meaningful acts that contribute to eradicating the COVID-19!

In closing, the Takeaway –

For now, the proven solutions are—wear a mask in the public and get vaccinated. Do so with care and hope. Without doubt, the ultimate result will come with JOY!

Please share this message if you share the same cares and desires. Big Thank You!

 

Image credits: Pixabay, Clipart-Library, CancerPreventionDaily

The Power of Preventing Cancer: Vigilance at Your Control

By Hui Xie-Zukauskas

Vigilant and Cancer Risk_PixabayWhen a doctor delivers a cancer diagnosis to you or your loved one, it’s like a punch coming from nowhere that hits you really hard. The big C word brings more “c”s with it, chaos in life, crisis in health and finance, and crying in physical or emotional pains. That’s why we all try to avoid that devastation.

There are ways you can protect yourself and your loved ones from cancer damage. This is not a myth or far-reaching statement; in fact, there are evidence-based numbers revealing that 40 to 50% of cancers can be prevented simply through lifestyle changes.

To begin with, you need to be vigilant. Take a few examples:

Food is medicine until food and drink that are unhealthy or mixed with carcinogens creep through the entrance to your body, assisted by misinformation or a false sense of your body’ needs or naively directing a blind eye on what’s in it.

Breath brings life, and so we take daily breathing as a blessing or for granted. That’s until environmental pollutants or toxins flowing in the air that we breathe are found in the blood or body fluid samples.

Consider work. Are you flooded with deadlines, pressures, and/or abuse of any kind? Those are stress builders, as well as obstacles for your getting a good night’s sleep.

Today experts and druggists have cheap levitra professional been forced to find out effective remedies to treat this problem. The accumulation generic viagra discount of blood in the lungs will give the patient symptoms associated with lung diseases such as atherosclerosis which represents hardening or thickening of the arteries. The driver needs to have loads of patience, proficiency levitra vs cialis greyandgrey.com and presence of mind to move around. Gallbladder removal, fasting, “harsh” liver cleansing, stress, unhealthy eating habits, alcohol, some medications, and recreation drugs seriously influence in regulation and normal greyandgrey.com effects of cialis work of the sphincter of Oddi. Such cancer-generating sources can accumulate and cause a variety of harms in your body, while leading you to deposit your money in hospital bills!

Cancer arises from a complex process involving genetic, environmental and lifestyle factors, and their interactions. Cancer-caused changes are not immediate or visible, but rather gradual or subtle while we cruise along on what may seem to be a comfortable and convenient voyage. Yet, cancer may silently and slowly become a part of our body and our life.

Whether cancer has a loud or a quiet voice or no voice at all, it merits attention. We should give cancer our gift of curiosity and sensitivity, as well as focused and committed shields against its arrival.

There is a blueprint for cancer prevention. The first step is to assimilate that blueprint. The next step is taking action to follow it, one stride at a time.

The bottom line is: You can prevent cancer. It is within your own power.

 

Image credit: Pixabay

Simple Math and Sharp Acumen on COVID-19

By Hui Xie-Zukauskas

Key_Stay Safe n Sharp_pixabayCPDThe pandemic progression in the U.S. is very troublesome. What concerns me most is that many Americans still don’t take this highly contagious and lethal coronavirus seriously, along with misinformation and confusion clouding people’s heads.

I want to put it very simply—it comes down to math and judgement.

First, let’s go through a quick, elementary math on “99% of cases are harmless.”

Based on Johns Hopkins University tracking data, as of the afternoon of July 20th, the nation has 3,804,907 confirmed COVID-19 cases and 140,811 deaths, with 1.11 million or more people recovering. So, these numbers tell us:

  • Fatality rate is 3.7% (calculation based on confirmed cases here);
  • Recovery rate is 29.2%; and
  • That leaves the rest 67.1% of positive individuals ranging from being asymptomatic, with mild symptoms and some suffering, to hospitalized, critically ill, and struggling for their lives.

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Therefore, it’s clear that these numbers didn’t add up anywhere close to “99% of cases are harmless.” This statement is inaccurate at the very least, and completely false. Misleading people with it is dangerous.

The sad reality is that many of these deaths are avoidable, as proven by facts and data from the U.S. and some parts of the world. Grave consequences can also occur if listening to the self-interest, amoral politician on advocating the use of hydroxychloroquine and injection of disinfectant into the body as a cure. In fact, folks either died or were harmed after heeding that direction.

I can understand the public’s confusion. As new information on COVID-19 is emerging and changing weekly, if not daily, knowledge and our understanding evolve.  So did misinformation and the worst conspiracy.

However, for public health scientists and experts, one core principle will always remain the same—have the best interest of public health in mind, to protect and care for the well-being of the public.

That then leads to one question—whom should I listen to or trust when facing confusion?

Here is a quick and sharp judgmental call: if you want to have happy, long-lasting marriage, would you consult someone who has been divorced ten times? A little overstatement, but you get the picture.

So, if you have an appetite for life, just trust science and medical experts when it comes to your health and life.

Finally, a friendly yet important reminder: Stay safe and wear a mask while out.

P.S. Wearing a mask is a caring act that demonstrates a public health conscience, and not a political statement.

 

Image credit: Pixabay

Reopening but Not a Relief – Thus Boost up Resilience

By Hui Xie-Zukauskas

Together in Pandemic_PixabayMemorial Day is a somber day because it is for remembering those people who have died while serving our country, although it also marks the starting of summer with beach vacations and backyard barbecues. However, the Covid-19 pandemic has added serious concerns to the upcoming holiday weekend. So far, more than 95,000 lives have been lost to Covid-19.

First, let’s grieve jointly for those who lost their lives during the pandemic no matter what the cause, and honor their lives collectively.

Because this novel coronavirus suddenly turned the world upside down, life in the past months has been very tough for millions of people suffering from deadly infection, tragic loss and financial burden to emotional distress and “quarantine fever or fatigue”.

Together, we followed the “stay-at-home” order and applied social distancing to prevent spread of the disease, among various hygienic measures. Despite the recent lifting of some restrictions and reopening selected businesses, most of us remain anxious and cautious.

Now, it’s about the next phase—slowly moving on, and hopefully a post-pandemic life and beyond. Here I’d like to share my thoughts and key preventive measures as follows.

  • Shared challenges and Covid-19’s impact
  • Serious health issues and perspectives
  • Safe measures when reopening

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Where are the challenges and what can we control?

I’m certain that your challenges are unique, even overwhelming. For instance,

-          Maybe you are an essential worker to provide central services daily while others are staying at home;

-          Maybe you or your loved one fought through the Covid-19 for survival;

-          Maybe you lost your job and stood in a food line for the first time in your life.

-          Maybe you have underlying health issues that made you vulnerable to coronavirus infection, but fear about going to hospitals deterred your medical attention;

-          Maybe you have cancer and had to undergo cancer therapy during the pandemic with no choice to avoid hospital trips;

-          Maybe you work remotely in the comfort of your home while juggling child care in the household;

-          Maybe you’re a college graduate, stuck at home with a canceled graduation ceremony and celebratory parties, and without a clear perspective for future jobs due to the Covid-19 crisis;

-          Or maybe you are a victim of domestic violence but during the pandemic forced to shelter with the abuser.

The stories can go on and on… all impacting our life and wellness.

One thing we shared in common is that we were all affected during the Covid-19 outbreak though the extent and magnitude of challenges varied. And now, we’re all coping with a new normal.

We also know that this virus is highly contagious. However, positivity is contagious too. So, let’s maintain a positive outlook, care with compassion, and help one another go through the hardships.

Existing health conditions collide with the Covid-19

More than half of US adults have at least one chronic condition such as heart disease, diabetes, hypertension or obesity. These conditions increase the risk of becoming critically ill if infected.

On top of that, the “stay-at-home” order also did not make things better in the following ways.

—          Eat more for convenience

More time at home means more access to the refrigerator and food, less consumption of fresh vegetables and fruits, or more packaged/cooked food delivery to your doorsteps. And the worse, drinking more alcohol.

—          Sit more and exercise less

Remote working or online learning, entertaining and shopping all create more screen time, more sitting time, and less movement. Limited outdoor activities and work-related labor and reduced shopping trips, along with gym closings, all cut down the amount of physical activities – if one is not self-disciplined on regular exercise.

—          Feel more stressed

Anxiety and fear of coronavirus infection, unforeseen life change and financial drain from unemployment or business closures are common triggers initially. With the US Covid-19 death toll approaching 100,000 and unemployment claims looming 40 million, stress from emotional disarray and financial loss is undeniable.

—          Have more trouble sleeping

It’s self-explanatory due to the above factors compounding together. The pandemic accelerated vicious circles.

In addition, public health crises such as opioid addiction and Covid-19 collide too, which posed a threat to individuals with substance use disorders, and deserve our attention.   

Key safe measures when reopening

Covid-19 can be fatal, so can other life-threatening medical events such as heart attack and stroke. Coronavirus will linger, and other pathogens or toxins will stick around too. So, first and foremost is to protect yourself and your family as best as you can.

As new infection cases are still rising in some regions or areas, a potential second wave of outbreak is not behind us.

Here are six key steps to your safety:

1.  Prepare for a new lifestyle, and embrace the new normal.

Alongside a healthy lifestyle and good hand hygiene, whenever you go to a public place – WAITS (wait for a minute and do)

Wear: a face mask.

Avoid: touching eyes, ears, outer side of your mask and shared surfaces. No handshaking.

Isolate at home: if you feel sick, and take the virus test as advised.

Take:  hand sanitizer and a disinfectant wipe (placed them in a small plastic bag/container)

Stay: 6 feet apart from others as much as possible.

2.  Know your risk factors and vigilance is key.

Remember that risk factors vary individually. In addition to existing health and environmental risks, indoor isolation life also amplified some diet and lifestyle problems.

3.  Strengthen the immune system – your all-time protection.

It’s about nurturing yourself and your most potent defense against any pathogen and illness. Boosting your immunity involves multi-front approaches from diet, physical activity and weight to lowering stress, adequate sleep and a healthy lifestyle. This is the time to foster your wellness, so follow the guidance from Key Strategies for Cancer Prevention in details and preserve your health—your most valuable asset.

4.  Manage stress.

Enjoy more family time. Relax your mind and body using array of stress-relief techniques, resolve to focus on things you can control rather than worries that you can’t, and let your creativity takeover your anxiety. In post-Covid era, many jobs will undergo dramatic changes, and many workers will return to a fundamentally different workplace. So take time to reflect and create your new future.

In the meantime, don’t hesitate to seek help.

5.  Take care of your own health or medical issues.

Never ignore your health problems – if there are any unusual changes, go for Telemedicine first if it’s a non-emergency issue. Even if it’s a non-Covid related emergency, the hospitals try their best to assure your safe visit, so don’t delay your necessary medical attention.

6.  Stay well informed, stay away from disinformation overload, i.e. “infodemic”.

As new information on this virus and disease is emerging remarkably fast, new understanding continues to change weekly, if not daily, misinformation and confusion evolved too. Please trust science especially when it comes to your health and life.

Summary

Unlike other viruses, the novel coronavirus is both highly contagious and lethal, and still lingering around. There is no room for us to become complacent at least before a vaccine and treatment are successfully developed. Keep taking all safe measures to protect yourself and your family.

Ask yourself how important your health is to you.

 

Image credit: Pixabay

Fill Our Hearts, Wellbeing and Life with Love

By Hui Xie-Zukauskas

(This is Part 2 of Mini-Series.)

Celebrate Love in Feb.2020February is a month for love. Paradoxically, the importance of love in our lives should be a constant reminder for each of us instead of daily or monthly events. Love should not have a time line or calendar check, simply because love is timeless. Do you agree?

As the end of February is approaching, I’d like to share one of my favorite excerpts from my book—Key Strategies for Cancer Prevention. It’s a part of Epilogue to emphasize the healing capacity of love, both physically and emotionally:

“Let love penetrate each of your precious little cells. Loving your body begins by nurturing your treasured cells—the fundamental building blocks of your body. With 37.2 trillion cells in the human body, you love each of them by maximizing nutrients’ intake and minimizing damage and inflammation. Subsequently, you boost cellular energy and send grateful signals to each cell. And you let love go in or welcome love by exercising your body in an appropriate way for your condition and age. As a result, you take care of your health.

Let love penetrate your immune system too. That’s your first line of defense to ward off cancer. The good news is that you can harness the power of your immune system as an effective immunotherapy to cure cancer. Former president Jimmy Carter is one patient who has benefited from such a cancer immunotherapy.

If encouraged, it cuts a channel into which all other thoughts are drained.” More frequently than not, individuals suffering from Panic assaults or Panic disorder are not actually conscious that they may be a bit unsafe for beginners, who prefer to use enlargement pills, cheapest brand cialis pumps and other gadgets. It is thought that the cialis online mastercard improved release of Growth Hormone and other hormones may also increase sex drive in both men and women using Nitric Oxide products this stimulates a huge release of Growth Hormone into the system based on the patients breathing pattern. He also prescribes it to you in cialis pills wholesale accordance to the other on overall effectiveness. Expecting women also face the problem of weak pelvic floor muscles. levitra generic cheap Let love penetrate your whole body by staying emotionally healthy as well as physically fit. Your emotional health is sustained by engaging in physical movement, mental harmony, social connection, and spiritual joy. It helps you work through life’s small ups and downs, as well as bigger challenges or trials. By letting love rule your body, you keep peace, develop beliefs and accumulate values that drive positive healthy behaviors.

Let love diffuse into life and the world. Love is communicated in different ways and is easily integrated into a healthy lifestyle. Generally speaking, love can be exhibited in romance and kind acts, in understanding and offering needed support, and in self-care. Love can mean openly talking about cancer as related to one’s fears and anxieties too. Find ways to spread love around you. The world needs a lot of love.”

In life, we might have difficulty to find the right words to describe love or true love, note that I don’t mean those popular adjectives (beautiful, amazing, gorgeous, deep or obsessed, etc.). However, we can fill in a blank or challenging gap with love. Let’s never forget but always remember LOVE.

“Where there is love there is life.” ~ Mahatma Gandhi

A friendly reminder: Don’t forget to pick up your copy of the book.

Image Credit: CPD 

How Small Measures Matter to Your New Year’s Resolution

By Hui Xie-Zukauskas

Hiker steps to Mt. peak_happy-hiker-winning-reaching-life_366801260Are you surprised? – Most people who set New Year’s Resolutions already fell off the wagon sometime between end of January and end of February. Nonetheless, statistical rates on the failure can top 88%.

Improving Health has always been one of top New Year’s resolutions for most Americans. One obvious question is – why can’t such a worthy resolution last? Also, what’s the gap?

I’m going to help you explore it by focusing on one gap, that is a lack of measurement.

There are various reasons people failed their goals, often including unrealistic or immeasurable goals (too big to reach), and/or unmeasurable goals (somehow unable to be measured objectively).

So, let’s move to your measures for health resolution on following topics.

  •        Why are measures important?
  •        Define your measure with small steps in mind.
  •        Contemplate and compart specific components or areas with small actions.
  •        Three musts for winning health results

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Why are measures important?

Talking about measures, one can immediately connect to numbers or numerical values.

Measures are ubiquitous in life. In science, rigorous measurements are critical for accuracy and precision of the findings. Business (e.g., sales) needs measures or calculations to evaluate its performance, quality, profit or loss. Similarly, the NFL has its measures for success too, including time of possession, execution of players (e.g., passing yards, rush yards, speed, etc.), among others. Likewise, personal health is examined or determined through a variety of measurements.

Therefore, if you want to improve your result, you need to measure from the beginning. If you measure, you can repeat whatever you do well, and refine if you want to mend or do better.

Define your measure with small steps in mind.

It’s desirable to “improve health”, “lose weight” or even “lose 30 pounds”, but these goals are vague and sometimes unrealistic, especially when pursued without measurable actions.

Dramatic changes rarely turn out well. Consider how realistic it is changing from a “couch potato” to a “gym rat” or from a meat-lover to a vegan? In fact, I didn’t jump from white rice in three daily meals to my breakfast with whole grains, nuts and fruits, sometimes proteins, overnight or over months.

Small steps are critical to measuring your health improvement, and closely connected with concrete measures. Importantly, small steps prove to be an effective strategy for you while measuring, and a key to success in many areas of life.

Take high blood pressure as an example. If your blood pressure is high, you need to do multiple things to lower it, and even prevent it. You need to reduce salt intake, have a healthy diet, exercise at least 30 minutes a day for 5 days a week, support a healthy weight, and moderate alcohol consumption, just naming a few. Then how do you meet each requirement?

Let’s just talk about ways for salt restriction. It’s not easy for many folks; after all, food without salt is boring, right? However, there are small steps to reduce salt intake unless you go “no salt”. You may choose to cut half of your daily salt or pick “low-sodium” items, or instead of pouring salt over your plate, sprinkle with parsley, cilantro, spice or herbs like rosemary, drizzle with olive oil or honey if you wish – all can adjust the food flavor and maybe even make it better. These are only a few tiny, baby steps to reduce your salt intake towards lowering blood pressure.

One way to ensure small steps work is to set up a system for measurements. Based on your detailed plan, you can use a score system, and rate those reasonable steps on a scale of 1 to 5, for example. Alternatively, you may prefer a week log to monitor your diet and exercise. If you want to measure how you get more active, it could be something like “walk 20 minutes or 2 miles a day, do it after dinner, go over it each day, reward myself at the end of each month.” Then rinse and repeat this routine. Do whatever works better for you. Moreover, give yourself a pat on the shoulder or a treat as a reward.

The smaller, the more specific a step is, the more measurable it is, and the more meaningful it’s towards your goal. Ask yourself how much, how far or how often you want to make change and when expect it to occur, and at what level you feel comfortable or stretch a bit? Remember to make small, gradual change over time.

Contemplate and compart specific components or areas with small actions.

Another way to take small steps and make incremental progress for a healthy lifestyle is to break into sections or box the areas that require your attention, because your health improvement should be personal. So, go after your major concern or root problems. Here are some ideas to consider:

  • Ease Stress resolution: First, uncover sources of your stress – Is the clutter-loaded desk or office driving you crazy? Or are the posts on social media that upset you most? Do work-related issues trigger your sleepless nights? Next, how you calm and combat stress should include different approaches, unique stress-relieving techniques, modified diet, and etc. Again, start small.
  • Healthy Weight resolution or more specifically – Dump Belly-Fat Resolution
  • Well Kitchen resolution
  • Green Lifestyle resolution
  • Cancer Prevention resolution

For cancer prevention resolution, you’ll be amazed how much you can achieve. You can learn and become aware of various cancer risk factors, you can make small modifications on your diet, you can keep moving and be more active. You can quit smoking and limit alcohol if you haven’t done so. You can also get vaccinated (e.g., HPV vaccine to prevent cervical cancer), and get screened (e.g., for breast, prostate, and colon cancer if applicable).

Getting vaccinated or screened is seemingly a small step; however, it’s an immediate action resulting in a big gain with long-term benefits. So, you can cheer yourself with a high-five!

A recent study (conducted by Dr. Schiff’s group at Harvard University, reported on J. Healthcare Risk Management, 2019) showed that many cancer diagnostic errors (greater than 50%) often involve a failure or delay in routine screening and diagnostic testing. So, it’s imperative to take control of your own health.

There are other aspects involved in your well-being, but you get the idea.

Three musts for winning health results

1.      Act NOW. Don’t procrastinate.

That’s also why it’s easy and effective to implement small steps. Replacing sugar-dense beverage with water is actionable for losing weight. Adding one or two more servings of veggies/fruits each day is more manageable than going meatless.

2.      Be disciplined and integrative.

Stick with the positive changes, gradually add more, and make them a daily habit or routine. Meanwhile, it’s not about one switch. If you quit smoking or eliminate alcohol, but keep prolonged sitting or stay less physically active, don’t control stress, you still won’t be in a good shape.

3.      Be patient. But be joyful.

Don’t expect the result sooner than what it should take to happen. In addition, some changes can be necessary yet uncomfortable or inconvenient, find fun ways to do so. However, don’t force yourself to the things you dislike or are ill-suited to you. Don’t ignore your emotion. Are you happy at the end of the day? What’s your feeling about new choices or changes? Hope you truly enjoy them.

Lifestyle modification is a journey rather than a destination, the journey with many, many small steps that lead you to a bright destination for your wellness.

So, take one step at a time, practice one day at a time, so as to add up many small steps from point A to point B.

The bottom line is that small steps are measures for your big or huge gains. With concrete measures, you can surely keep your health resolution or achieve any goal you set.

The book “Key Strategies for Cancer Prevention – Options to Help You Stay Healthy and Happy” is packed with tips for small and attainable actions, which lead you to achieving concrete, measurable goals for your heart health and cancer prevention.

 

Image credit: shutterstock.com

A Season for Wellness and Optimism

By Hui Xie-Zukauskas

Season of Happy, Health & Hope_w-CPDHolidays can be a mixed bag for health. Almost everybody embraces this magical and festive season with joyful spirit and exciting anticipation of a new year ahead. On the flip side, there are stress issues or the temptation to have more drinks, more palatable foods and overindulgence. Yet our holidays can be filled with wellness, happiness and hope.

This blog will focus on scientifically proven health hazards during holidays, and on right actions or behaviors that help guide you to a healthier, more sparkling holiday season.

First, what has research found on holiday health issues?

1.      It’s common that total and LDL cholesterol levels are elevated after the Christmas and New Year’s holidays.

Observational studies show that a large majority of 25,764 adult participants have elevated levels of total cholesterol and LDL (“bad cholesterol”) after the holiday season, implying a higher risk of hypercholesterolemia in the general population.

2.      Catecholamine buildup from holiday stress, excitement or overindulgence can result in cardiac deaths.

Evidence indicates that alcohol, certain foods (e.g., those high in phenols) along with holiday overeating inhibit a key enzyme responsible for catecholamine inactivation and cause accumulation of catecholamines, leading to cardiac death (often referred to “holiday cardiac death phenomenon”). Furthermore, while polyphenols (a type of antioxidant compounds) occur naturally in many plant-based foods with various health benefits, be aware that food industries also add them to some foods and too much consumption may have adverse effects.

3.     The Christmas and New Year’s holidays are a risk factor for cardiac events and deaths.

It’s essential to know that sudden cardiac death is not rare. According to AHA’s 2018 update – each year there are more than 356,000 out-of-hospital sudden cardiac arrests (i.e., cardiac deaths) in the U.S., nearly 90% of them fatal. Sudden cardiac death is also a major public health concern worldwide.

Next, how to enjoy lovely celebrations and prevent harmful outcome?

  1. Cook turkey or chicken and enjoy the process. Limit consumption of red or processed meats.
  2. Eat less “tasty” foods that are likely packed with fat, sugar and salt. Instead, have more fresh vegetables and fruits and nuts, or use them to create a healthful and nutritious dish or dessert.
  3. Drink or serve less alcohol and soft drinks. Take pleasure in self-made vegetable & fruit juice or drink more tea. —— * Please understand that I’m not advocating to make a tightened schedule more stressful by spending more time in the kitchen, but I just want to remind folks of health benefits bundled in some pleasant activities – cooking and cleaning together through a team of family, friends and/or coworkers – an act of care, because eating healthy is an important way to take care of yourself and your family during the holidays and year round.

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  4. Practice moderation to avoid overindulgence or overeating. As the research evidence mentioned above, “holiday cardiac death phenomenon” can occur out of unhealthy behaviors. This is exactly why moderation is key wisdom and why processed foods should be limited.
  5. Foster emotional capacity and power, which is indispensable for surviving stressful situations in work or life. Control your stress level and handle a variety of factors or matters with grace, love, and kindness, such as leaving “political fireworks” off the dinner table, driving with courtesy, coping with loneliness or an unfavorable relative, etc.
  6. Have a more active and livelier holiday. Don’t discount exercise. Find ways to be physically active and strengthen your heart. Dance more, walk more and move around more.
  7. Keep good sleep patterns and make sure you have seven to eight hours of sleep a night. Holiday events may affect our sleep time. Work overload and short sleep duration contribute to potential cardiovascular disease and events. When coupled with stress, sleep deficiency can weaken your immune system and increase the likelihood of getting an infection especially in the middle of flu season.
  8. Don’t delay seeking medical help and treatment.

Healthful and joyful holidays can help you lay the foundation for your New Year’s Resolution on a sound and continuous track.

Takeaway Message

As you wrap up the end of the year, this is also a time to make a commitment to improve your health and overall well-being. So start now, start small, and keep on. Practice healthy behaviors, reward healthy behaviors, encourage and share healthy behaviors.

  1. Picture yourself with a consistent healthy lifestyle in the coming year.
  2. See your blood pressure, blood sugar and cholesterol numbers constitute a new profile.
  3. Feel your energy and vitality to greet a productive new year!

Believe it and feel the JOY!

Wish you a wonderful and safe Holiday Season!

 

Image Credit: Pixabay, CPD

 

Melatonin: Beyond Inducing Sound Sleep

By Hui Xie-Zukauskas

Melatonin in Blue Words_BaptistHealth.comHow would you like to learn more about melatonin? Better yet, what if I showed you how it can defend against cancer?

As you may have known, the human body produces melatonin naturally. Melatonin is a hormone synthesized and released by the pineal gland, and also from other sites including the immune system, gastrointestinal tract, brain and skin. Melatonin is well-known for its sleep-inducing benefit, and mostly used as a sleep aid for insomnia or improving sleep quality under various circumstances.

But its usage for sleep is not the attention here.

There are numerous novel insights into the actions of melatonin, based on credible evidence from experimental and human studies. I summarized them in three areas as follows:

1.      Antioxidant properties

There is a causal relationship between reactive oxygen species (ROS) and many chronic conditions including cancer. Particularly, research reveals that ROS levels are higher in cancer cells than those of normal cells.

Melatonin is a bioactive molecule and ubiquitously distributed in the cells. It has remarkable antioxidant capabilities through direct detoxication of ROS, indirect stimulation of antioxidant enzymes, resulting in a decrease in cellular ROS. In addition, Melatonin may chelate transition metals involved in generating harmful free radicals. So, antioxidant effects of melatonin can prevent potential oxidative damage.

2.      Anticancer effects

Compelling evidence shows that melatonin exerts inhibitory effects on cancer development through multiple mechanisms.

First, melatonin mitigates cancer at the initiation, progression and metastasis phases. The inhibition is attributed to suppressing tumor growth and promoting apoptosis (i.e., cell death) of many cancer cells. Importantly, melatonin also targets at blocking angiogenesis, thus cutting off nutrients and oxygen supply to cancer cells. This is of significance because increased angiogenesis is a key feature of cancer progression and metastasis. (Note that in tumor, angiogenesis implies the formation of new blood vessels that tumors need to grow.)

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Third, melatonin inhibits a molecular process associated with metastasis by limiting cancer cells to enter into blood stream, and preventing them from establishing secondary growth at distant sites.

Lastly and clearly, although the influence of melatonin is mediated via the activation of its receptors (MT1 and MT2, proteins located on the cell membrane), many actions of melatonin can be receptor-dependent and receptor-independent. The later involves indirectly through alterations in intracellular events; for example, directly detoxifying ROS and promoting apoptosis by melatonin.

Because melatonin is generated and distributed in a variety of tissues, it may provide a defense against diverse types of cancer, including lung, breast, prostate, gastric, pancreatic, and colorectal cancer.

3.      Synergetic advantages with chemotherapy

While increasing efficacy of chemotherapy, melatonin has the ability to attenuate acute and chronic drug toxicity, therefore, it can improve patients’ well-being.

Intriguingly, co-administration with melatonin can enhance the sensitivity of cancers to the inhibition by conventional chemo drugs, and reduce cancer’s previous or total resistance to the treatments. Many types of cancer are susceptible to melatonin-induced inhibition.

In brief, melatonin can cheer you up with cancer fighting spirit and shell while it calms you into a good night sleep.

 

References: Here 

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