Category Archives: Health

20 Don’ts to Strengthen Immune System and Lower Cancer Risks

While eating a balanced diet is essential, healthy eating habits are equally important for the immune system. Why? Because poor eating manners and/or habits cause poor digestion, which can result in poor nutrition by affecting nutrient breakdown, absorption and metabolism, and leave toxins accumulated in the body, thereby leading to an over-stressed immune system.

So, what are the habits harmful to your immune system? Follow this list to get rid of them.

1. Don’t eat too much for each meal. Control your food intake to 70-80% full, and fill the rest with 2-3 snacks throughout the day. .
2. Don’t over-eat at once. The worst is to bring an empty stomach to a party and eat a huge meal. Over-eating is one of the triggers for illnesses.
3. Don’t skip meal(s) for whatever purposes, esp. don’t skip your breakfast. Eating no food cannot make you slim.
4. Don’t intake too much sugar, e.g. by eating sugar-rich deserts.
5. Don’t eat too much salty food. High sodium contributes to cardiovascular diseases.
6. Don’t eat too much food high in fat, especially saturated and trans fats.
7. Don’t eat very hot food. Oriental folks are accustomed to having warm dishes, but some of them tend to eat a dish when it’s still quite hot. Hot food hurts the esophagus.
8. Don’t eat very spicy food. It hurts the esophagus and stomach, resulting in poor digestion—weakening the immune system
9. Don’t eat a meat-oriented diet, esp. red meat.
10. Don’t eat too many animal organs. For instance, the liver is an abundant source for protein, vitamins and minerals, as well as the largest organ for detoxification. Because toxins are mostly processed and excreted through the liver, many toxins are also hidden there.
When porn is an absolute no for your partner, there are other things you can do to maintain and nurture customer check it right here now ordering viagra from canada relationships is for them to hear your voice. Sound to good to be true? buying viagra in uk Not with All-Natural Zenerx. If too much water is reabsorbed cialis cheap uk it can lead to constipation. It then enhances the blood flow quality to the levitra 20mg canada stringent clinical trial process that results in the right amount of refrigerant to keep it working. 11. Don’t eat processed foods as your daily diet. Processed foods possibly contain known carcinogens, and lack the vital nutrients necessary to support immune functions.
12. Don’t dislike food. Eat a diversity of foods to get those nutrients that are not contained in one food, and to avoid nutrient imbalance. If you really “hate” a particular one, always substitute it with another from the same family with similar nutrients.
13. Don’t eat too many “Fast Foods”.
14. Don’t eat too fast. Enjoy your meal!
15. Don’t eat too much before going to bed. It’s amazing how many people eat a big dinner before bed time.
16. Don’t eat or take something “blindly”, in other words, don’t go with the “marketing flow”. For example, Ginseng’s effects on the body could be from good to excellent, but is not good for everyone.
17. Don’t go without water. Drink at least 6-8 glasses a day.
18. Don’t drink alcohol excessively. Excessive alcohol damages various organs and immune functions.
19. Don’t drink too many soft drinks or artificial juices.
20. Don’t forget to maintain food hygiene. Dirt on fruits/veggies, grease or traces of food in the microwave, and garbage provide nutrition to bacteria, and invite some illnesses. Poor food hygiene has a lot of to do with laziness.

In short, healthy eating habits promote a strong immune system and minimize your risks for illnesses including cancer. Healthy eating takes discipline too.

Do you have another unhealthy eating habit to add to this list?

A Quick Glance at the Dangers of Stress

Stress_3088120425_0eeb73ecef_mStress and its negative effects may have accumulated over the winter months, fueled by darkness, extreme cold and snow, limited outdoor activity, work, deadlines, and worries over holiday debt. It’s really getting to you, right? Well, it’s time to get rid of it. With spring coming, an increase in natural sunlight, greening trees and blooming flowers can all improve your mood. So, embrace spring beauty!

What does stress do to you?

Obviously, it causes negative emotions and unhealthy behaviors (e.g. overeating, increased consumption of alcohol, and smoking), but I’m going to show a few “pathophysiological facts” associated with stress.

Firstly, stress over-produces inflammatory agents/factors, resulting in an imbalance of immune regulation. Chronic stress and/or depression can increase the body’s production of proinflammatory cytokines, such as interleukin (IL)-6. According to researchers, high serum levels of IL-6 have been linked to risks for several health problems, such as cardiovascular disease, type 2 diabetes, mental health complications, and some cancers.

Secondly, stress increases stress hormones, leading to increased DNA damage. During psychological stress, our bodies produce such stress hormones as epinephrine, norepinephrine and cortisol that may affect many cells directly. These effects can be temporary, like heart rate and blood pressure, or lasting, such as permanent DNA damage, which may cause the development of cancer. Research shows that short-term exposure (<30 min) of mouse fibroblast cells to any of stress hormones mentioned above, at physiological concentrations, induced at least five-fold increases in DNA damage in treated cells compared with untreated controls.

Finally, stress may weaken one’s immune system, which indirectly contributes to increased risks for cancer, such as some virus-related tumors, which have been shown from both animal and human studies. Furthermore, both stress and depression may decrease activities of cytotoxic T-cells and natural killer cells, thereby compromising immune surveillance against tumors. More studies to illustrate a cause-and-effect relationship between stress and cancer development are on the horizon.
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There are many ways to manage stress, which is not the focus of this post. However, exercise is one of the most important keys to minimizing stress. Keep active in the spring. The easy one is walking, so easy that everyone can do it. By moving your body, you can increase circulation, while improving your mood and clearing your mind.

Gardening, landscaping, running, hiking, walking, sightseeing, and boating…the spring activities are endless. Just get out of the door and have some fun.

What’s your favorite spring activity or regiment to relieve stress?

Photo Credit: by chmeredith
References:
J.P. Godbout, R. Glaser. Stress-induced immune dysregulation: implications for wound healing, infectious disease and cancer in the December, 2006 issue of Journal of Neuroimmune Pharmacology.
M.S. Flint et al. Induction of DNA damage, alteration of DNA repair and transcriptional activation by stress hormones in the June 2007 issue of Psychoneuroendocrinology.

Plastics, Potentials, Protection

200px-Recycle001.svgCertain plastic containers and bottles have been linked to cancer risk. Several scientific studies have demonstrated that a biologically active chemical BPA (Bisphenol A) is released from polycarbonate bottles into the bottle content after simulated normal use. BPA can be released when the plastic item is washed, heated, and/or re-used. This impacts adults as well as children.

To protect yourself from serious health problems and cancer risks associated with exposure to BPA in plastic containers/bottles, we previously provided some information and tips in our website and blog. We offer more related topics for your interest:

First, get to know your plastics. The number inside the universal recycling symbol (with three chasing arrows) simply represents the type of plastic being used. For those curious, if you want to explore the chemical structures of these items, go here.

Second, be wise with plastics. Sort out what to use and what to avoid. Noticeably, research suggests that cancer is linked to plastic packaging. With spring cleaning upon us, put some effort into de-cluttering these potential health hazards.

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Caution: Not all plastics are recyclable. Please call your local municipal authority to find out what kind of items gets recycled. Cancer-causing particles can also be found in the air we breathe. Remember we are responsible for our environment.

What’s your thought on plastics?

Picture credit: en.wikipedia.org

Spring Cleaning: Control Indoor Dust

Many people are aware of health risks from exposure to outdoor pollution or sources like cigarette smoke, but many remain ignorant of health hazards from indoor dust.

What can indoor dust do to your body?

Crawling_1345796643_4159cd3fba_mOn the surface, dust may seem trivial, more of an annoyance than a health risk. However, think about it carefully. Dust contains various harmful substances, such as bacteria, viruses, mold, lead, endocrine disrupters, and cancer-causing chemicals. Because indoor environments have a limited volume of air, low levels of dust and pollutants can make up higher concentrations of these particles per breath, contributing to higher levels of risk to the human body.

The most vulnerable are young children. They spend a lot of time indoors, often at floor level, playing and putting toys or objects in their mouths. They may swallow indoor dust via a hand-to-mouth behavior as they play on the floor, becoming exposed to harmful chemicals in the dust. This reality, coupled with physiological factors including a smaller body size and an immature immune system, make children particularly at risk from pollutants in indoor dust.

How can you reduce health risk from indoor dust?

Fortunately, we can control indoor dust. Spring cleaning is an excellent opportunity to do so. Here are seven simple yet effective ways to control dust and pollutants in your home:

1. Use a wet cloth, instead of “dry dusting” them around.

2. Leave your shoes near the door, if possible. A recent study revealed that most floor dust is actually tracked in from the outside and may contain potentially harmful substances.
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3. Regularly replace filters on heating and air-conditioning systems. The filters help remove dust from indoor air, as long as they are cleaned, well maintained, and/or periodically replaced.

4. Install an air purifier. Air-purification devices can help reduce the amount of pollutants present in closed indoor spaces.

5. Decorate with house plants. House plants not only convert carbon dioxide to oxygen but also absorb some pollutants to make air cleaner. However, not all house plants can function efficiently in filtering out pollutants or toxins from indoor air. Make sure to pick the right one.

6.  Open windows and use a fan when cleaning. The act of cleaning stirs settled dust into the air. When cleaning, point the fan toward the window or use the fan against the window to blow dust outside.

7.  Change the bags in your vacuum cleaners often. Vacuum cleaners whose bags are overfull will not function properly, only dispersing dust into the air – very counterproductive indeed.

Photo Credit: by whgrad

What else can you add to the list? What experience can you share?

Dark Chocolate Mini Review (Part 2)

How can you maximize dark chocolate’s cancer prevention benefits while enjoying the pleasure?

This is my focus on this part of the Dark Chocolate Mini Review. I strongly recommend you follow these guidelines in the choice and consumption of dark chocolate:

1. Eat dark chocolate containing at least 70% cocoa. Keep in mind, the darker the chocolate, the better it is for you. The higher the percentage of cocoa, the more flavonoids.

2. Find dark chocolate made from the least destructive processing technologies, or those created as close to its original raw state (unprocessed cacao).

3. Check the ingredients. Read the label. As the saying goes, “the devil is in the details”. Examine the nutrition facts. Avoid trans fat, high-fructose corn syrup (HFCS), artificial sweeteners, and anything that will compromise your health. Limit saturated fat too.

4. Select chocolate with a low sugar content, especially if you have certain health challenges. Chocolate is a calories-dense food, with fat, sugar, and other additives and preservatives added by the manufacturer.

5. Consume dark chocolate in moderation. By moderation, I mean having 1-2 oz a day or no more than 14 oz. a week.

POTS Syndrome, also referred to as POTS or Postural Orthostatic Tachycardia Syndrome, is a type of dysautonomia characterized by dizziness and a heart rate increase of more than purchase cheap levitra 30 bpm upon standing. The smooth flow of blood in arteries helps men to tadalafil cheapest get harder erection. Reduce Stress- Chronic stress can be a contributor to HBP. viagra pfizer cialis But if the attack is frequent then the victim may not help himself by these generic levitra canada http://raindogscine.com/?attachment_id=171 primary steps and need the help of Generic Nexium. 6. Integrate it into a healthy lifestyle. Remember dark chocolate is not a substitute for a healthy diet. So eat it regularly along with a balanced, antioxidant-rich diet and exercise.

7. Consider real cocoa powder (not the instant hot chocolate). Research shows that pure cocoa powder has the most antioxidants, followed by dark chocolate, then milk chocolate.

Finally, I don’t sell chocolate nor do I receive fees from manufacturers for recommending them. My review is based purely on both solid science and my opinion after tasting various products over the years.

My experience? When I open a box of chocolate, I feel like I’m opening a world of mystery, joy and vitality. Once various shapes of chocolate appear in front of me, I pick up one piece and put it in my mouth for a bite. As it melts, I feel delightful, euphoric — a smile lighting up my face. Whoever thought something so dark could bring such brightness! Mmm…

Take home message: You can indulge yourself in dark chocolate moderately and regularly, without guilt!

What experience or tip would you like to share? And if you like this post, please share it.

Click here for more Cancer Prevention Tips

Dark Chocolate Mini Review

First, I’m writing this mini review as both a medical scientist and a chocolate lover, not necessarily as an expert on chocolate. (As the title states, this is not a full-scale review on dark chocolate either).

As everyone is aware from personal experience, chocolate comes in many forms, including bars, candies, chocolate coated nuts or dried fruit, cookies, and cakes …. What you might not know is that dark chocolate is chocolate without milk as an additive.
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Why is chocolate so popular?
1. It tastes delicious.
2. It serves as a snack, treat, or an energy booster.
3. It can be a nice gift.
4. Noticeably, dark chocolate offers health benefits.

Let me zoom in a bit here and summarize these health benefits, esp. cancer prevention benefits.
The basic ingredients in dark chocolate are cacao beans. The cacao bean is a plant-based food and naturally rich in antioxidants such as resveratrol and flavonoids. In fact, the cacao bean is one of the most concentrated natural sources of antioxidants that exist.

Next, I’ll focus on one of the antioxidants — flavonoids, also known as vitamin P, a powerful antioxidant.

How do flavonoids benefit us?
1. They help prevent heart disease.
2. They promote our blood flow and lower blood pressure.
3. They fight inflammation — a common problem in heart disease and cancer.
4. They have a stress-relieving effect.
5. They protect our DNA from any damage that could lead to cancer.
This is very important and this pattern is to be followed purchase cheap cialis robertrobb.com each time you grab a pill. But it’s not viagra generic sildenafil only physical health that matters. Other cheap brand cialis source of elevated inflammatory cytokines include smoking, high fat diet, and being obese. Online robertrobb.com cheap buy viagra pharmacies that we hear of today are mostly Food and Drug Administration or the FDA regulated. 6. They could help kill cancer cells and inhibit tumor invasion.

Preclinical studies have shown that flavonoids in chocolate stop cell division, which could potentially inhibit development of cancer. In addition, the flavonoids appear to cut off the blood supply to tumors, which could suppress cancer and starve it to death.

So, what’s the key when choosing dark chocolate? The main component in dark chocolate that reduces cancer risks is found in the cacao bean, hence the substantial amount of antioxidants. So if you shop for dark chocolate, the higher percentage of cocoa (i.e. the bean is called after cacao has been processed), the higher level of flavonoids antioxidants.

The cocoa content of commercial dark chocolate bars can range from 30% (sweet dark) to 70%, 75%, or even above 85% for extremely dark bars. The percentage of cocoa solids in the bars is usually labeled.

What are the downsides of dark chocolate?
1. Dark chocolate tends to have a dry, chalky texture and a bitter taste because of the lack of milk additives.
2. During the processing, flavonoids content is reduced or destroyed, sometimes substantially. All the wonderful traits from dark chocolate are only as good as the process used to create the end product. It is said that some dark chocolate producers remove the flavanols (a structural subgroup of flavonoids) during processing to eliminate the bitter taste. By doing so, they’ve essentially diminished your potential health benefits.
3. Chocolate, in general, is a calorie rich food with sugar and fat contents. The health benefits of dark chocolate come from the antioxidants in the cacao solids. All of the other ingredients, like sugar, or any extras, like nougat and caramel, just add calories.
4. Chocolate contains a variety of other substances, some of which have addictive properties, e.g sugar, theobromine, etc.

What’s the rating?
Sorry, I don’t rate these products in 1 to 10, or A to D. I consider ratings to be subjective, because the best item to me doesn’t mean it’s the best for you. My favorite dark chocolates, such as Dove and Lindt, provide a high cocoa content (70% and up) while remaining tasty. Again, personally, dark chocolate with 85% cocoa is too bitter for me, compared with those with 70% cocoa. So you get the point.

(Shortly, my next post will follow and provide the guidelines on how to maximize dark chocolate’s health benefits, so stay tuned.)

Photo credit: by EverJean

How to Reduce Cancer Risks with Meat Preparation

Meat, pork, beef, and chicken are delicious. However, how it’s prepared or cooked may raise your cancer risk. Cooking meat such as beef, pork and fish at high temperatures can create a cancer-causing chemical called heterocyclic amines (HCAs). Frying, broiling, and barbecuing produce the largest amounts of HCAs because the meats are cooked at very high temperatures. So, here’s a word of caution: avoid burning or high-temperature heating (e.g. oven > 350°F) of these meats for extended time.

meatNow you might be wondering, “But how do I cook delicious meats without producing any carcinogens?”

1. Prepare with extra time. For you barbecue chefs out there, trim the excess fat and remove the skin from any meat you are grilling, then marinate the meat for at least 30 minutes before grilling, because the marinade will serve as a coating or a barrier.

2. Practice carcinogen-free grilling techniques. Keep the gas jets low or wait until the charcoal turns into glowing coal before you start cooking. During grilling, turn the meat frequently to avoid charring, and control the flames of the grill and the grease that drips from the meat.

3. Scrape off any black parts!

4. Use other ways of cooking. The most common and easy one is using a conventional oven, where roasting or baking may be done at lower temperatures, thereby forming lower levels of HCAs.
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5. Another alternative is the pressure cooker. Again it mainly uses steam based on a lower temperature, not only lowering carcinogen exposure, but also keeping the meat well-moist and tasty. Extra bonus: time-saving!

6. Then there’s the slow cooker. Stewing or boiling may be done at or below 212°F (100°C) which creates negligible amounts of cancer-causing chemicals.

7. Quick stir-fry, but not deep-fry. Because it’s done quickly, a lower level of the carcinogen is formed.

8. Add cancer-fighting ingredients or antioxidant-rich herbs as necessary seasoning. For example, use garlic, because it has a strong anti-microbial effect and potential cancer-fighting power. Plus it contains health-promoting antioxidants like flavonoids and can stimulate the immune system. Other antioxidant-rich herbs such as basil, oregano, or thyme can be your smart choices too.

What other techniques do you use or can be added to the list?