Category Archives: Healthy Food

Artificial Sweeteners: What Helps and What Hurts

By Hui Xie-Zukauskas

Past-Present-Future on AS & CancerWhen it comes to artificial sweeteners, do you have mixed feelings? Are you confused about its link to cancer risk or not? Well, you’re not alone.

All over scientific literature, this topic remains intensely controversial. I summarized where we are on an association between consumption of artificial sweeteners and risk of cancer in a flowchart illustration here.

Briefly, little or no evidence from past decades shows common artificial sweeteners have a cancer-causing (i.e., carcinogenic) potential, except a link to bladder cancer in animals but inconsistent results in humans. The US FDA also approved the safety of several artificial sweeteners as food additives.

However, this view has shifted in recent publications. Especially, a large epidemiological study (102,865 adults, follow-up nearly 8 years) found that participants who heavily consumed artificial sweeteners—aspartame and acesulfame-K—showed a 13-15% higher risk of cancer (e.g., breast, obesity-related cancer), compared with non-consumers (Debras et al. PLoS Med. 2022). Keep in mind that obesity is linked to more than ten types of cancer. Meanwhile, the International Agency of Research on Cancer (IARC) would place a high priority in the near future to evaluate the possible carcinogenic effect of aspartame on humans, as recommended by its advisory group.

So, what do you do? How the renewed awareness influences your choice on a healthy and palatable diet?

Artificial sweeteners exist in a wide variety of food (especially those packaged or processed), drinks, drugs, and hygiene products. Therefore, virtually everybody uses or ingests artificial sweeteners, knowingly or not.

An immediate concern is about unanticipated or undesirable consequences from its regular consumption, along with confusion, or worse, disinformation.

But this is more complex than what one may think.

To help clarify it, let’s examine what helps and what hurts in critical areas, so that you can strike a balance between benefits and risks, and make wise choices.

What helps –

Artificial Sweeteners packs_SmWe all have a sweet tooth, and often add a little amount of sugar to enhance our food’s flavors and pleasure.

Artificial sweeteners—as sugar substitutes—are calorie-free and nutrient-free. With their sweet taste or perception, these food additives may affect certain health outcomes. For instance, they are used as a strategy to reduce calorie intake in weight loss programs, though controversies exist. Furthermore, as for whether these sweet alternatives are advantageous, there is little evidence based on long-term studies to demonstrate that.

What hurts – 

Aspartame Structure_SmAfter all, artificial sweeteners are synthetic chemicals hidden in packaged foods and soft drinks, which are different from natural sugar contained in fruits and vegetables.

Excessive sugar intake can negatively impact human metabolism and health. Likewise, excessive consumption of artificial sweeteners is undoubtedly risky.

Of potentially grave concern is those pregnant women and young children who consume aspartame-containing foods and beverages in a large quantity, because research reveals that offspring of rodents exhibit increased incidence of leukemia and lymphoma after fetal or prenatal exposure to aspartame. And there is a clear dose-response correlation between aspartame exposure and occurrence of blood or lymphatic malignancies. Obviously, aspartame is a carcinogen in rodents.

Paradoxically in dietary intervention to counter weight gain, artificial sweeteners might not be as efficient as expected, or at least need to be considered cautiously.

First, we know that sugar is a driver of inflammation and weight gain, and artificial sweeteners are also inflammatory foods. After reviewing more than 100 studies that investigated aspartame in both higher (>40 mg/kg/d) and safe (<40 mg/kg/d) dosages, and ascertaining its harmful effects on various cells, tissues and organs, the authors concluded “aspartame use could not only exacerbate existing systemic inflammation but also cause inflammation if healthy individuals ingest it on a regular basis” (Choudhary & Pretorius. Nutr Rev. 2017).

Chronic, low-grade inflammation is a significant risk factor for the development of many diseases including cardiovascular diseases, diabetes, cancer, neurological disorders (e.g., Alzheimer’s), and arthritis, right? So is malnutrition (or micronutrient deficiency). Malnutrition is associated with not only lower body weight but also obesity.

Taken together, it’s important to understand adverse effects of artificial sweeteners and their metabolites. For individuals with or susceptible to inflammatory bowel disease, it’s critical to avoid or at least limit artificial sweeteners, processed foods, and sugar-sweetened beverages.

Again, lifestyle with a healthy diet is an integrative, effective solution. If you eat more veggies, fruits and less processed foods, you easily curb added sugar or artificial sweeteners without loss of nutrients. For example, you may sprinkle fresh fruits (such as pineapples, oranges, or watermelon, etc.) or dried fruits (such as raisins or dates) onto your salad (or other dish) as a sweet addition—not only making it palatable but also supplying antioxidants (i.e., a bonus). Alternatively, use a tiny amount of honey or maple syrup, when necessary, which is relatively healthier than artificial sweeteners.

So, take-home points:

Enjoy nutrients-dense foods and reduce sugar intake overall. Specifically, eat plenty of fruits and veggies for natural sweetness, and engage in more physical activity to prevent inflammation.

 

Image Credits: CancerPreventionDaily, Pixabay

Key References: click here

How to Relieve Stress during the Holidays and in Daily Life

By Hui Xie-Zukauskas

Breathe w-Nature to relieve stress_Pixabay & CPDHave you ever asked yourself this question: How did you manage your stress levels this year? Whether you realize or not, this is a question about your health, especially your long-term wellness.

Stress comes in all sizes and kinds. Paradoxically, it often occurs during the holiday season too. Thankfully, there are various tools for managing stress. Here, I will emphasize eight simple but powerful stress-management tips.

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Continue to read at How-to-relieve-stress-during-holidays-and-daily-life by Hui Zukauskas

 

Key Vitamins for Holiday Meals at Home and during Travel

By Hui Xie-Zukauskas

Holiday Meals w-Vitamin A&DEating what you like (not what you really need) cheerfully at the Holiday table and/or eating poorly on the road are hazardous for your physical and immune health.

In this holiday season, I’d like to emphasize the importance of dietary vitamin A and vitamin D. Why?

First, it serves an update on some new knowledge of their role in gut health and immunity. Second, it is critical at this time, with ongoing COVID-19 pandemic, yet emerging a new variant “Omicron”. Finally, it is also significant for public health because micronutrient deficiency in children is a serious concern around the world.

Let’s start with the immune health.

Essentially, our immune responses to harmful invasion comprise two types of protection: one is from B cells, they generate antibodies to neutralize a virus or bacteria; and the other is from T cells, they kill virus-infected cells.

Consider this—if T cells can eliminate the human cells infected by the coronavirus, then they help prevent or stop the progression of COVID-19. That’s why your immune function is vital at this time for indulging the holiday season and fending the new variant in COVID transmission.

Now, we move to the gastrointestinal (GI) system.           

GI tract is a large, important organ/system of immunity. T cells, in fact, represent one of the most abundant immune cell population in the gut. In addition, the gut microbiota may be regarded as crucial troupes or team players of the human defense because fundamentally they regulate our GI immune system.

Gut microbiome play an important role in both health and many illnesses such as infection, cancer, Alzheimer’s disease, and etc., just to name a few.

Another example is functional dyspepsia (upset stomach), which is a common gastrointestinal disorder characterized by recurring symptoms of indigestion without obvious cause; it can be long-lasting, and hard to treat. And disturbance of the gut microbiota has been implicated in this problem, so has the immune cells.

Next, what these matters have to do with vitamin A and vitamin D?

A great deal. Diet is a principal regulator of the gut microbiota. Vitamin A and D play an indispensable role in this function and far beyond.

Vitamin D can be obtained from exposure to sunlight through outdoor activity and then followed by biological reaction and conversion in the body, whereas vitamin A is only acquired through diet. They have immunomodulatory effects on controlling acute and chronic inflammations.

Both vitamin A and vitamin D normalize the gut epithelial and mucosal immune functions by regulating gut microbiota, and consequently maintain homeostasis of the body. Deficiency in either one brings about less diverse, more imbalanced microbial communities, weakened defense by mucosal barrier, and increased susceptibility to injury or infection of the GI tract. In other words, the condition alters the microbiome and integrity of the GI epithelial barrier. It’s like the dam—once the gate is broken, the flood can rush in.

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Diet and Deficiency of the vitamins influence changes in your body.

Vitamin A deficiency, especially in childhood, may result in increased mortality related to GI and respiratory infection, cause anemia and blindness, and impair GI immune and/or vaccine responses.

People with autoimmune diseases share a tendency of vitamin D deficiency. A recent finding showed that over 80% of COVID-19 patients (out of 216) had a status of vitamin D deficiency. Evidently, vitamin D deficiency, old age, and obesity—though as independent risk factors, the combination contributed to COVID-19’s severity and unfortunate outcome.

How to turn this knowledge into health benefits for you and yours

Practical advice:

  1. Have fun with colors and immune boosters, along with creativity for flavor or taste in the holiday meals, whether as side dishes, desserts or smoothie. If you and yours are on the road, make sure to integrate carrots, mushrooms, green veggies, colorful fruits, and salmon or tuna into your food.
  2. Pay attention to your daily diet, esp. whether vitamin A and D are insufficient in your food. A healthy and balanced diet should provide you the adequate amount you need.
  3. It’s important that if vitamin A and/or D from foods are insufficient, ensure your infants or kids (6 months to 5 years) have adequate intake of dietary supplements, based on WHO’s recommendation. Keep in mind that liver (e.g., beef liver) is a rich source of both vitamin A and D.
  4. People with some diseases (e.g., those of digestive tract) or with very poor diets may need to take a vitamin A supplement, but it’s wise to consult with your doctor.
  5. If you need to take a supplement for vitamin A or D, make sure to take it with food, because vitamin A and D are fat-soluble.
  6. Don’t take these supplements to prevent or treat cancer. There is no clear evidence; in fact, some evidence suggests harmful effects.

Happy Holiday w-Vitamins_Sm-long for LIIn summation

When you and your family celebrate the holiday time, enjoy the “life-essential vitamin” (=vitamin A) and “sunshine vitamin” (=vitamin D) too!

Additionally, tampering down or subduing your appetite for certain food (i.e., high fat, high sodium, and high sugar) and holding back for another plate or portion, all can go a long way to protect your health and immunity. After all, your immune strength depends on more than antibodies or food alone.

Have a happy, healthy, and safe Holiday season!

 

Image credit: Pixabay and CPD

Shining Clarity on Coffee and Cancer

By Hui Xie-Zukauskas

Coffee with Love_pixabaySteve and Karen, friends of mine, each has drunk more than five cups a day of black coffee—no sugar, no cream—for decades. I’m amazed always because I cannot drink coffee black.

Ari came in work every day with his morning coffee, whether it was Starbucks or a regular one to “stimulate his mind and brain”.

Sound familiar? Obviously, coffee drinking is a popular pleasure around the world.

On top of this, scientists have discovered numerous health effects of coffee. However, lingering confusions about coffee drinking seem to hardly disappear. Even market trends flow with controversies.

Here I’m going to provide renewed clarity on some controversies, misunderstandings or uncertainty and explain why, based on accumulated research, recent literature and knowledge.

One persistent myth or confusion surrounds the link between coffee consumption and cancer risk. You can be comfortably assured that coffee itself doesn’t increase cancer risk. To be even more clear, no evidence up to date concludes that coffee consumption causes cancer.

So, how does this certainty come?

What might be confusing and problematic involves two factors. One is acrylamide—a byproduct derived when coffee beans are roasted; it is a “probable human carcinogen” (Group 2A) classified by the International Agency for Research on Cancer (IARC). However, its amount in coffee is insignificant, no cause for concern. Plus, acrylamide exposure via coffee is less than that from dietary source (French fries or fried foods) and tobacco (smoke or smokeless, a known carcinogen in Group 1).

The other factor is temperature (not the coffee itself), because IARC does classify drinking very hot beverages at or above 65oC (149oF) as “probably carcinogenic to humans” (Group 2A). Not just hot coffee. Drinking any hot liquids (tea, water or soup) have been linked to an increased esophageal cancer risk, which is conceivable as a result of the cell injury and recurring repair—leading to mutation and tumor growth over time. Put the two factors together, acrylamide becomes toxic only at high dose and at high temperature.

An additional fact came from the respected agency’s thorough evaluation. IARC actually took “coffee” out of their previous classification as a “probable human carcinogen” in 2016, owing to limited or inadequate evidence and inconsistent results in humans.

By contrast, strong evidence has revealed that coffee consumption may lower a risk of developing some types of cancer, but has no association with various cancers at all. Noticeably, coffee drinking reduced the liver and endometrial cancer cases, with support of a dose-dependent relationship. It also showed a decrease in the risk of postmenopausal breast cancer. As for cancer of many other organs such as lung, colon, pancreas, ovarian, prostate, mouth and pharyngeal, findings pointed to either a slight protective effect of coffee, or no association, or inconclusive results.

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Interestingly, most benefits of coffee are attributed to several key compounds, including caffeine, caffeic acid, chlorogenic acid, diterpenes (cafestol, kahweol), and polyphenols. Proposed mechanisms of their anti-cancer effects include a) help control cell growth and proliferation by blocking pro-carcinogenic proteins; b) defend against oxidative stress and DNA damage through antioxidant and anti-inflammatory properties; and c) stimulate enzymes or pathways leading to carcinogenic inactivation and cancer cell death.

It’s also worth mentioning, added calories from plentiful sugar, cream or whole milk with coffee consumption, just like drinking sugar-sweetened beverages excessively and frequently or ingesting unhealthy dietary fats, are potential health hazards—presenting a risk for chronic disorders such as cardiovascular diseases, diabetes and obesity.

Collectively, drinking coffee on a regular basis has a protective effect against some types of cancer, but no influence on other types, and no evidence of causing cancer. Because of its complex mixture of bioactive components, particularly containing a myriad of antioxidants, coffee acts not just as a mental stimulant but as a defensive agent for your health, which should come as no surprise.

Nevertheless, vegetables, fruits and whole grains are among the richest sources of antioxidants. And a healthy lifestyle goes well beyond coffee drinking.

Bonus ─ Wisdom for coffee delight:

  1. Stay moderate: It’s beneficial and healthy to have coffee no more than 5 cups/day (or 400 mg/day).
  2. Beware additions: Don’t drink coffee when it’s too hot, or with too much sugar and too much cream.
  3. Take precautions: If you have health issues such as GERD, bladder control, osteoporosis, etc., do limit the amount. If coffee triggers your anxiety, don’t drink it on an empty stomach. Some medications interact with coffee too, so follow your doctor’s directions.

Having cleared up certain confusion or “dispersed the confusion on coffee” in this post, I hope you find an inspiration or refreshed perspective that can add to your wellness tool kit.

Happy coffee drinking!

 

Image credit: Pixabay

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

 

What Holiday-Indulging and Junk-Eating Have in Common

By Hui Xie-Zukauskas

Holiday Meal-2_Oxford w-LinkHave you ever thought or said “I only eat this much around the holidays”?

Well, I confess it first.

Often many of us gave ourselves excuses for holiday indulging, especially when eating healthy all year long. Yes, it’s OK to indulge occasionally. Occasional indulging may not have a long-term impact on your health as long as you live a healthy lifestyle with well-balanced diet and regular exercise.

However, I’d also like to remind you that overeating does matter, particularly for those who adore heavy holiday eating or drinking, because delightful drinks, delicious foods have a dark side in hiding. There is no big gap between regular junk foods and loaded festive meals, in terms of harm to your health.

The damage could be different in a time-fashion, a diet with junk foods contributes to various chronic illness such as heart disease, diabetes and cancer, whereas holiday heavy eating or drinking may trigger unforeseen heart attack or heart failure. So, do you see a grave consequence they share?

You can also examine what festive meals and junk foods have clearly in common. Both

  • contain food with high fats, high sugar and high salt, and sugary drinks as well.
  • mix up with alcohol over-consumption.
  • accompanied by stress-eating.
  • implicate extra calories intake resulting in weight gain. Then for some folks, those pounds are not easily shedded off.

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Time after time, holidays after holidays, a gradual weight gain becomes considerable weight gain, overweight or obesity. Obesity mostly comes in an accumulative way, but it is a major risk for diabetes, cardiovascular disease and cancer.

Now consider if you are having a health issue or an unhealthy eater, then imagine how unfortunate the cost would be to over-indulge during holidays.

Briefly, overindulging (alcohol, junk foods or festive meals) is never good. Overindulging, even overindulging chocolate – which contains some health values – is not worthy, either.

The bottom line is –

Holiday indulging is not trivial. To get more health benefits from food and family time, make it easier just by being mindful when you eat and joyful when you move.

Equally important as smart eating is – blissful when you gather, and peaceful when you rest. After all, it’s the most wonderful time of the year – as we sing the song.

 

Image credit: oxfordinternationalenglish.com

 

Color-Coded Foods Guide Your Immune System and Vitality

By Hui Xie-Zukauskas

Rainbow Color Foods_pixabay.comDoes the food color panel tell something about your diet and your body?

Are you fully aware how your daily diet contributes to chronic inflammation? — which has been proven to be a link to countless chronic diseases, especially heart disease and cancer.

Plant-based, colorful foods, i.e., red, orange, yellow, green, blue, purple vegetables and fruits, are filled with nutrients. The “food rainbow” contains not only vitamins and minerals, but most importantly, phytonutrients and antioxidants. Accumulated scientific evidence has shown their anti-inflammatory, anti-aging, anti-pollutant, and anti-cancer properties.
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Therefore, rethink your diet, think about colors and rainbow, and eat a plenty of them for your physical and psychological benefits.

 

Image credit: Pixabay

Inspired by World Cancer Day

By Hui Xie-Zukauskas

WCD_WeCan n ICanWorld Cancer Day (February 4th, each year) is a global observance and initiative to fight cancer. The theme of 2016 World Cancer Day is “We can” and “I can”, being selected by the Union for International Cancer Control (UICC).

We can and I can – clarity, simplicity and forcefulness.

Much focus of World Cancer Day goes towards raising awareness of cancer, reducing risks of cancer, and learning how to prevent, detect and treat cancer early. To help achieve this goal, I’d like to bring one thing to the spotlight: Lifestyle modification.

Why? Only 5–10% of all cancer cases are attributed to genetic or inherited mutation. 35- 40% of cancer can be prevented by a major lifestyle change.

Next, how can you modify lifestyle to a healthier, livelier one? I’ve given a lot of information and strategies through CancerPreventionDaily.com. Here are 7 quick and effective tips:

1.      Quit smoking, period. This is not only for the individual but also for your loved ones and many, many others.

2.      Avoid or limit alcohol. Have we seen enough how alcohol takes a toll at physical, mental, emotional and social levels?

It also improves immune system and safeguards you from lung cancer. http://deeprootsmag.org/2016/08/09/traveling-upwards-to-that-glorious-place/ levitra buy levitra Fortunately before that thought had even begun to speculate about cialis online overnight the possibility of crossing my mind she gathered her self up and delivered her management philosophy. Kesar has gained wide acclamation for its enhanced sildenafil generic cheap benefits for hair, skin and health. However, the most effective of all to get out of this predicament. cheapest cialis prices take a look at the web-site here 3.      Get physically active! Walk, run, jump, play or gardening … do whatever you can at where you are to move each day.

4.      Eat smart. Diet is intimately linked to diseases, as English Proverb cautions, “Don’t dig your grave with your own knife and fork”. In developing cancer, processed meats and foods speed it up, while a plenty of fresh vegetables and fruits slow it down.

5.      Maintain a healthy weight. It is well-accepted that obesity is a significant risk factor of several types of cancer. Taking the above actions will benefit weight loss.

6.      Avoid over-exposure to sun.

7.      Remember early detection.

Cancer is preventable disease. With hope and love, we all can do our own part and contribute to prevention or cure of cancer, ultimately making a difference in saving lives.

 

Image credit: worldcancerday.org

Foods to Stop Abdominal Obesity and Inflammation

By Hui Xie-Zukauskas

Big Belly-and-diet-1349596-mAre you a woman with a waist measurement of over 35 inches or a man with a waist of over 40 inches?

If so, you need to keep reading and engaging in this topic. There is an increasing concern about abdominal obesity, which has been identified as a risk factor of cardiovascular disease and cancer.

How bad is it?

Abdominal obesity, so-called “big tummy”, is the accumulation of excess intra-abdominal fat tissue, which promotes the release of inflammation-causing chemicals and subsequently causes inflammation. On top of that, chronic inflammation is harmful to your body and a root for many chronic illnesses such as cancer, heart disease, diabetes and arthritis. So, “big tummy” should not be taken lightly.

Several factors might contribute to increased abdominal fat, including sex hormones, growth hormone, and local production of cortisol, a “stress hormone”. Dietary fructose is involved too. So, you cannot shrink your waist size overnight, and there is no a magic pill for it. However, you can simply start with modifying your diet.

How can you do it?

Is there any food that can improve your belly towards a healthy, active anti-inflammatory way? Yes. Here are the topmost eight approaches you can focus on:

1.      Oily fish: salmon or tuna

Fatty fish like salmon, tuna and sardines, are not only good proteins but high in omega-3 fatty acids, which help reduce inflammation. To rip most benefits, eat these fish a few times a week, and cook them in healthy ways, such as grilled or baked, not deep fried, dried or salted.

2.      Healthy fats: olive oil and avocado

Let’s face it. Fat adds delicious taste, but not all fats are created equal. So, sprinkle olive oil and avocado over your salad, or mix them with your dishes.

 3.      High fiber foods: whole grain, oatmeal

A diet study on nearly 90,000 people in 2010 found that those consuming at least 10 grams of fiber daily (especially the kind in whole grains) had waists about three inches smaller than those eating very little fiber.

4.      Tomatoes
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Tomatoes are a rich source of vitamin C and lycopene, known to reduce inflammation throughout the body, along with supporting the immune system. Cooked tomatoes contain even more lycopene than raw ones, so does tomato sauce.

5.      Kale and other green leafy vegetables.

Kale is one of the stars among green leafy veggies, which can make up key components in an anti-inflammatory diet. More than forty-five individual flavonoid antioxidants have been identified in kale, including quercetin and kaempferol. Quercetin has been shown to possess a strong anti-inflammatory property. Moreover, kale facilitates the body’s detoxification processes, which are crucial in flushing out inflammatory substances, such as those built up from processed foods.

6.      Nuts and nuts-based fiber bars

Nuts such as almonds and walnuts, are wonderful snacks, and a great source of inflammation-fighting fats and antioxidants. There are so many good things about them — rich in fiber, calcium, vitamin E, and alpha-linolenic acid (a type of omega-3 fat).

7.      Low-fructose food: lemon, prune, and cranberries

These fruits contain little fructose. Research findings demonstrate that reduction in fructose improves several risk factors associated with cardiovascular disease. In addition, low-fructose diet may be an effective intervention in cancer development.

8.      Spice like garlic, ginger and onions

Garlic and ginger have been used since ancient times, as powerful punches to combat inflammation. Garlic can help ward off a range of chronic illnesses, attributing to its antibacterial, antifungal, antiviral and anti-inflammatory nature. Ginger is rich in antioxidants too. Onions are loaded with antioxidants, particularly quercetin. Many people tend to ignore them, but these foods do add an appreciable taste to your dishes.

Overall, diet can play an important role in lowering the risk of various cancers, and in reducing the hazard of chronic inflammation. A diet with the above beneficial foods helps shrink your waist size; in the long run, it can boost your anti-inflammatory and anti-cancer force.

What else can you do to speed up the progress?

Regular exercises, drinking more water or tea instead of coca and sweet beverages, reducing stress level, and a good night sleep as well, can all add up to burn your abdominal fat.

 

Image credit: By julosstock

Eat Broccoli for Protection from Carcinogens and Air Pollutants

By Hui Xie-Zukauskas

Broccoli n Green handsI like this quotation from Robert Louis Stevenson – “Don’t judge each day by the harvest you reap, but by the seeds that you plant.” The wisdom applies not only to our life, but also to human health and earth health.

Today, let’s have a talk on broccoli, particularly what’s new and the long-term benefits from it.

A compound in broccoli, sulforaphane, has been shown to have anti-carcinogenic properties in many studies previously. Research indicates the chemopreventive and chemotherapeutic potential of sulforaphane in solid tumors and possibly in blood cancer, based on its anti-proliferative, anti-inflammatory, anti-oxidant and anti-cancer activities.

Recently, researchers have discovered that the same compound contained in broccoli also helps our bodies naturally remove carcinogens and some toxins present in heavily polluted air. These environmental toxins include benzene, a known carcinogen; and acrolein, a lung irritant. The clinical study was published in the journal Cancer Prevention Research in June.

Let’s think about it. Is this a better and safer way for our humans to reduce health risks from air pollution? Certainly is, especially without drugs or chemicals. In this way, a natural product helps the body defend unavoidable environmental pollutants. Again, it proves that food is the best medicine!
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As you may know, benefits of broccoli extends to various health issues such as preventing heart disease, hypertension, diabetes, allergies, osteoarthritis, and some ulcers as well as skin damage by UV radiation (effective when applied topically). Needless to say, how easily it can be done when integrating broccoli into daily diet, right? You can eat in raw (e.g. salads) or in cooked dishes after steaming, boiling, or quick-frying, etc. You can also mix it to veggie juice or smoothies.

The bottom line is – Eating more broccolis can go a long way towards enhancing your nutritional status as well as protecting you from environmental pollutants, cancer and some chronic illnesses.

Reference: Egner PA, Chen JG, Zarth AT, Ng D, Wang J, Kensler KH, Jacobson LP, Munoz A, Johnson JL, Groopman JD, Fahey JW, Talalay P, Zhu J, Chen TY, Qian GS, Carmella SG, Hecht SS, Kensler TW. Rapid and Sustainable Detoxication of Airborne Pollutants by Broccoli Sprout Beverage: Results of a Randomized Clinical Trial in China. Cancer Prevention Research, 2014.

 

Image credit: by lockstockb, Avolore