Walking Helps Lower Breast Cancer Risk

Researchers claim women who take regular brisk walks have a lower risk of developing breast cancer after menopause.

Walking as exercise has been shown to reduce the risk of heart disease, cancer, type-2 diabetes, high blood pressure, anxiety, depression, and obesity.

Writing in the Archives of Internal Medicine, researchers collected data on 100,000 postmenopausal women, finding that women who did one hour of brisk walking each day were 15% less likely to develop breast cancer, compared to women who walked less than one our per week.

But reduced risk of breast cancer was not only seen among walkers. Women who got little exercise, but still increased their physical activity were 10% less likely to develop cancer than women who stayed inactive.

However, the researchers admit the study does not say walking caused less breast cancer, but the findings do highlight the importance of exercising for cancer prevention, especially after menopause.

In addition to exercise, diet is also an effective means of preventing cancer, specifically eating more fruits and vegetables, and less saturated fat. Antioxidants found in plants are known cancer-fighters.

Breast cancer is the most common cancer for women worldwide, killing an estimated 519,000 women in 2004, according to the World Health Organization.

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Smoking Doubles Dementia, Alzheimer’s Risk

Smoking more than two packs of cigarettes a day during middle-age can double your risk of Alzheimer’s disease and dementia 20 years later, a new study reveals.

Tobacco smoking causes millions of deaths each year, mostly to lung cancer and cardiovascular disease, but also other maladies like emphysema and chronic obstructive pulmonary disease (COPD), even diabetes.

For the new study, published in the Archives of Internal Medicine, researchers reviewed data on 21,123 members of a health plan who took part in a survey in their 50s and 60s.

Among the participants, 25%, 5,367 people, had been diagnosed with dementia during a 20 year follow-up, and of that 25%, 1,136 study participants were diagnosed with Alzheimer’s disease. Smokers fared the worst.

Compared to nonsmokers, individuals who smoked more than two packs a day had a 114% increased risk of dementia and a 157% higher risk of Alzheimer’s disease. The researchers say it is hard to determine why smoking increases the risk of brain disorders because people often die before thorough analysis can be conducted.

Smoking has been humanity’s favorite bad habit for thousands of years, dating back as early as 5000 to 3000 BC where tobacco smoking was used as a part of religious ceremonies and rituals. But nowadays smoking is becoming less and less accepted, with states like New York and California banning smoking in bars.

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Green Vegetables May Help Cut Breast Cancer Risk

Cruciferous, or “leafy green,” vegetables, such as broccoli, cabbage, and collard greens, may help prevent an aggressive form of breast cancer, suggests a new study.

Leafy greens are considered among the healthiest foods in the world; high in vitamin C, fiber, and anti-cancer compounds like sulforaphane and selenium.

Writing in the American Journal of Epidemiology, researchers tracked the diets and health of over 50,000 African American women across the United States for 12 years. And during that period 1,300 women were diagnosed with breast cancer.

Among the 1,300 new cases of breast cancer, 35% of women developed ER-negative breast cancer. But women eating at least two servings of vegetables per day had a 43% lower risk of ER-negative breast cancer, compared to women who ate fewer vegetables each week. Vegetables like broccoli, collard greens, cabbage, and carrots, were identified as lowering the risk of all cancers.

Results did not indicate a similar anti-cancer effect with fruit.

The researchers insist it is too early to label the relationship between breast cancer and vegetables as “cause and effect,” but suggest eating more vegetables could contribute to an overall healthier lifestyle.

Other cruciferous vegetables include kale, kohlrabi, cauliflower, turnip greens, broccoli rabe, arugula, watercress, radish, and daikon.

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Girls with Heavy College Roommates Gain Less Weight

College is the home of the dreaded “freshman fifteen;” the weight many students gain during their first year of school. Most kids try to avoid the freshman fifteen, but all that beer and pizza will creep up on you.

But if you’re a girl, a new study says you’re less likely to gain weight during your freshman year if your roommate is heavy.

Presented at the annual meeting of the American Society of Health Economists, scientists discovered college girls with roommates who have above average weight, gain less weight during their freshman year, than female students with slimmer roommates. The difference was a half a pound versus 2.5 pounds.

Researchers say heavier roommates are more likely to diet, exercise, and limit access to food, and these behaviors can be “contagious.”

Most of the time people pick friends and acquaintances that are similar to themselves. So the scientists speculate with randomly assigned roommates, you might be paired with a person you wouldn’t normally make friends with, like an overweight person. And this person’s unique habits may rub off on you.

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Obese People Don’t See Themselves as Fat

Despite rampant fat-phobia, many obese people do not see themselves as fat and unhealthy; according to findings in the Archives of Internal Medicine.

For the study, scientists assessed the body awareness of more than 2,000 men and women already participating in a heart study, using a survey to determine how they perceive their bodies.

The researchers asked participants to look at pictures and choose their ideal body size. People who picked figures that were the same or larger than their actual body size were classified as “misperceiving” their body size; not seeing themselves as less healthy, at higher risk of disease, or needing to lose weight.

But the “misperceiving” individuals were also more likely to be happier, unlike the study participants who acknowledge they are fat and out of shape who tend to be less happy.

Important factors were considered. Scientists found people with higher incomes and better education were no more likely to perceive their body weight accurately, than less educated people, or those with lower incomes.

The overarching problem with these findings is misperceiving body size/weight does not lessen the health risks; being overweight or obese raises your risk of heart disease, type-2 diabetes, high blood pressure, and more.

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Mediterranean Diet Helps Cut Diabetes Risk

A traditional Mediterranean diet, rich in plant foods and olive oil, may help older adults lower their risk of type-2 diabetes.

Mediterranean diets include heavy consumption of fruits, vegetables, nuts, olive oil, grains, and moderate amounts of fish and wine, but low consumption of saturated fats, like eggs, red meat, dairy products, and poultry.

Strict Mediterranean diets have been shown to reduce the rates of cancer, cardiovascular disease, and diabetes.

In a new study, published in the journal Diabetes Care, found eating a Mediterranean diet helped lower type-2 diabetes risk, even without counting calories or losing weight.

Researchers followed 418 older Spanish adults, finding study participants who were instructed to eat a Mediterranean diet were less likely to develop diabetes after four years than the individuals put on a low-fat diet.

Among the study participants, 18% of the low-fat group developed diabetes, compared to only 10% of the Mediterranean diet group.

Many of the sixteen countries bordering the Mediterranean Sea, like Italy, Greece, and Crete, consume variations of the Mediterranean diet, which was historically paired with high levels of physical activity, specifically working long days on the farm.

But Mediterranean nations face new obstacles as Western diets spread throughout the world, ushering in fast food and insufficient exercise; both risk factors for type-2 diabetes, plus other maladies like heart disease and cancer.

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Walking Helps Save Memory

Humans are designed to walk; being bipedal allows us to traverse long distances quickly and efficiently. Analysis of ancient foot prints discovered in Kenya show our ancestors walked very similar to modern day humans.

Health benefits of walking include reduced risk of cancer, type-2 diabetes, heart disease, depression, and anxiety.

And a new study claims walking helps protect the brain and prevent cognitive decline and dementia as we age.

Writing in the journal Neurology, researchers found more physically active individuals had a lower risk of developing cognitive impairment, i.e. memory loss.

For the study, scientists tracked 300 adults, taking note of their cognitive abilities and physical activity, specifically how many blocks each person walked in a week. All participants were in good cognitive health at the beginning of the research.

After nine years, study participants were given an MRI to measure brain size. At that point, all were “cognitively normal.” But four years later, testing showed more than one-third of the people had developed mild cognitive impairment or dementia.

So considering the findings, the researchers are stressing the importance of staying active to preserve brain function, especially in our later years.

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Diabetes Linked to Colon Cancer in Men

Researchers have confirmed the link between type-2 diabetes and an increased risk of colorectal cancer.

The World Health Organization (WHO) fingers cancer as the leading cause of death worldwide. Cancer accounted for 7.4 million deaths in 2004; 639,000 were due to colon cancer.

As for diabetes, WHO statistics show 5% of deaths worldwide can be attributed to diabetes, and that number is expected to double within the next 10 years.

The new study, published in the journal Gastroenterology, involved 184,000 older U.S. adults followed up on for 15 years. Results showed men with diabetes had a higher risk of developing colon cancer. No higher risk was found in women.

Men with diabetes were 24% more likely to develop colon cancer than diabetes-free men and men using insulin to treat diabetes had a 36% higher risk of colorectal cancer than men without diabetes.

Researchers speculate that diabetes might contribute to cancer by chronically elevating blood levels of insulin. Insulin can increase the growth factors of cancer cells, such as escalating cancer’s ability to spread throughout the body.

Also, the scientists suggest that the reason diabetes may not be tied to colon cancer in women, is that women may be better at monitoring their blood sugar than men.

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Fish Oil Pills Won’t Stop Alzheimer’s Disease

Researchers investigating the effects of fish oil supplements found no cognitive differences between individuals taking fish oil and those who did not, specifically as it relates to Alzheimer’s disease.

Alzheimer’s is a terminal brain disease causing dementia and ultimately death. The World Health Organization estimates there are currently 18 million people worldwide with Alzheimer’s disease.

Fish oil supplements, derived from the body tissue of oily fish like mackerel, sardines, and salmon, contain important omega-3 fatty acids; linked to reduced risk of cancer, heart disease, depression, and mental illness, such as Alzheimer’s disease.

Docosahexaenoic acid (DHA), present in fish oil, is a brain-building fatty acid.

But a new study challenges fish oil’s potency against Alzheimer’s. Writing in the Journal of the American Medical Association, researchers found taking fish oil supplements did not slow the progression of Alzheimer’s disease. The scientists say taking fish oil is “not going to help” a patient already diagnosed with Alzheimer’s.

The study involved 400 men and women, average age 76, with mild to moderate Alzheimer’s disease. Participants were randomized to receive 2 grams daily of DHA or a placebo. Results showed despite raised blood levels of DHA, there were no differences in cognitive function between the DHA group and the placebo group.

Other food sources of omega-3 fatty acids include flaxseed oil, eggs, krill, and meat, milk, and cheese from grass-fed cows.

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Red Meat Raises Stomach, Esophageal Cancer Risk

People eating a lot of red meat may have a higher risk of developing throat and stomach cancer, suggests a new study.

Reporting in the American Journal of Gastroenterology, researchers followed 500,000 older adults in the United States for 10 years, finding those individuals who consumed a lot of red meat had a greater risk of stomach or esophageal cancer.

The National Cancer Institute predicts 21,000 new cases of stomach cancer in the U.S. in 2010, with 10,570 deaths due to the disease. And new diagnoses of esophageal cancer in 2010 will hit 16,640, with 14,500 deaths.

Study participants in the top 20% of red meat consumption were 79% more likely to develop throat cancer, compared to people in the bottom 20% of red meat consumption.

Higher risk of stomach cancer was also observed in the top meat eaters, especially individuals consuming meat cooked at high temperatures; which creates heterocyclic amines (HCA), carcinogenic compounds shown to cause cancer in lab animals.

Unlike red meat, foods like fruits and vegetables, which are high in antioxidants, decrease cancer risk.

According to the World Health Organization, cancer is the leading cause of death worldwide. In 2004, 7.4 million deaths were attributed to cancer. And by 2030, cancer related deaths are expected to reach 12 million.

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Women Who Eat Chocolate Have Healthier Hearts

Women 70 years of age and older are less likely to develop heart problems if they regularly eat chocolate, a new study claims.

Cocoa, which is used to make chocolate, is native to Mexico and Central and South America, and has been cultivated for thousands of years. Natives used cocoa as a beverage and an ingredient in foods.

Writing in the Archives of Internal Medicine, researchers found women older than 70 who consumed chocolate at least once per week were 35% less likely to be hospitalized or die from heart disease.

Also, older women eating chocolate were 60% less likely to be hospitalized or die from heart failure. Antioxidants and flavonoids contained in chocolate are thought to reduce heart disease by improving blood vessel health.

For the study, the scientists analyzed data on more than 1,200 older women who ate chocolate for nearly 10 years. Women eating chocolate only rarely were more likely to be hospitalized or die from heart disease, compared to chocolate eaters.

But the researchers are reluctant to urge women to consume more chocolate, given the extra calories.

Other health claims about chocolate include improving brain health, preventing cancer, and antidiarrhoeal effects, but these are largely unproven.

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Soy May Cut Breast Cancer Risk

Young women who eat soy products may lower their chances of developing invasive breast cancer, says a new study presented at a meeting of the American Association of Cancer Research in Philadelphia.

Soy foods like tofu contain isoflavones and polyphenols, linked to reduced risk of diabetes, heart disease, and cancer, and may help lower cholesterol.

The study included 683 women with breast cancer and 611 women without the disease, finding that women who ate the most isoflavones were 30% less likely to develop invasive breast cancer.

Further analysis revealed premenopausal women consuming a lot of soy isoflavones had a 30% lower risk of stage 1 breast cancer, 70% reduced risk of having a tumor larger than 2 centimeters, and a 60% decreased risk of stage 2 breast cancer.

The researchers say eating isoflavones seems to be associated with more treatable and less severe forms of breast cancer. However, the link between soy isoflavones and breast cancer was not observed among postmenopausal women.

All over the world soy is eaten in many forms, such as soy oil, meal, flour, baby formula, tofu, and soy milk. Soy is also used as a meat and dairy substitute.

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Mediterranean Diet Linked to Less Weight-Gain

People who follow a Mediterranean diet may avoid putting on extra weight as they age, suggests a new study.

The Mediterranean diet includes fruits, vegetables, nuts, olive oil, grains, and moderate amounts of fish and wine, but very little saturated fats, like eggs, red meat, dairy products, and poultry.

Consuming a Mediterranean diet has been shown to reduce the risk of cancer, heart disease, and diabetes.

Writing in the American Journal of Clinical Nutrition, researchers asked 10,000 university graduates in Spain, men and women, average age of 38 years old, to fill out a food questionnaire. The participants were then tracked for six years.

Average weight gain among participants during the study was a half pound, but the participants most closely following a Mediterranean diet gained less weight, compared to individuals deviating from the diet.

Participants who stuck with the Mediterranean diet were 10% less likely to become overweight or obese and were 24% less likely to gain more than 11 pounds over the first four years of the study.

Traditionally, the Mediterranean diet is eaten in coastal nations like Italy, Crete, and Greece, but the spread of fast food and Western lifestyles has compromised the health and diet of many Mediterranean countries.

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Jackie Warner Diet

Celebrity fitness trainer Jackie Warner shares her successful approach to weight loss in the book, This Is Why You’re Fat (And How to Get Thin Forever). Warner says it isn’t your fault that you are fat, but that if you don’t do something about it then you are the only one to blame.

In this book Jackie Warner provides dieters with a program that allows for fast results, without the need for extreme exercise or deprivation. The Jackie Warner Diet will help you to discover the behaviors that are making you fat and give you the information you need to lose the weight and stay thin for good.

Jackie Warner Diet Basics

The book starts with a discussion about hormones and how they influence your tendency to lose or gain weight. Jackie Warner explains how we can control these hormones through diet and exercise, nutritional supplements and lifestyle strategies.

The program commences with a two-week jump-start where surprisingly no foods are restricted and you actually eat more food to lose weight. All you do is add in specific foods every day including eggs, oatmeal, certain vegetables, fruit, protein shakes, herb tea, water and lemon juice. This will change your body chemistry and satisfy your body’s requirement for nourishment.

Jackie Warner says, “Adding nutrient-rich foods into your diet will naturally curb your cravings for sugary and fatty foods. Your body starts correcting itself with these nutrients, and you will not crave junk food nearly as much. In fact, expect your cravings and desire for junk food to greatly decrease in fourteen days.”

In particular The Jackie Warner Diet targets sugar as a major cause of weight gain so nothing you eat is allowed to contain more than nine grams of sugar. You must read the labels on everything to ensure these limits are not exceeded.

After the first two weeks you then move on to the 5+2 food plan where you eat clean for five days then enjoy two treat meals on the weekend. You should aim for five small meals a day, with protein included with every meal or snack.

The Jackie Warner Diet includes guidelines for creating simple meals as well as complete menus if you love to cook. A sample food journal is provided to make it easy to keep track of your food portions.

Recommended Foods

Chicken breast, turkey, lean beef, salmon, shrimp, eggs, goat cheese, cottage cheese, low-fat cheddar cheese, Greek yogurt, oatmeal, whole grain bread, brown rice, vegetables, fruit, nuts, seeds, avocado, flax seed oil, salsa, whey protein, herb tea, decaf green tea.

Sample Jackie Warner Diet Meal Plan

Breakfast Goat cheese and tomato basil omelet 1 orange

Morning Snack 2 tablespoons almond or peanut butter 6 whole-grain crackers

Lunch Asian turkey lettuce wraps 1 banana

Afternoon Snack Grilled stuffed zucchini rolls

Dinner Cherry tomato salmon 1 cup cooked brown rice 1 cup steamed vegetables. 1 cup herbal tea

Exercise Recommendations

Jackie Warner says that ‘less is more’ in regards to exercise and that you can achieve great results in just 20 minutes a day with interval intensity training. The Jackie Warner Diet discourages crunches and other exercises that work on small muscle groups because they are relatively ineffective at burning calories.

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Raw Food Cleanse

Raw Food Cleanse is written by Penni Shelton, director of the blog Give It To Me Raw and Real Food Tulsa. This book is designed to help readers discover the benefits of a raw food diet and to put them on the path to reclaiming optimal health.

Raw Food Cleanse Diet Basics

While Raw Food Cleanse is based on introducing readers to a raw food diet, Shelton says that setting yourself a goal of eating 80% whole, fresh, raw, ripe, organic foods will give you amazing results.

In the beginning of Raw Food Cleanse readers answer a series of questions regarding eating habits, physical health and lifestyle factors. This will help you to understand the things that may be contributing to your weight and health challenges. Based on your answers to the life cleanse questionnaire and your personal needs for cleansing and weight loss you then can select from several different dietary plans.

3-Day Energy Boost Cleanse

Shelton suggests that everyone begins with the 3-day cleanse because this gives you the opportunity to discover how your body responds to the cleansing process. Some people experience detoxification symptoms such as headaches, nausea, and fatigue while others report none at all.

This Raw Food Cleanse is based on raw juices, green smoothies, salads and low-glycemic fruits.

7-Day Rejuvenation Cleanse

This longer Raw Food Cleanse is recommended if you are recovering from a lifetime of poor diet and lifestyle choices, or toxic environmental exposures. It gives your body systems a chance to rest, restore and rejuvenate.

This is very similar to the 3-day cleanse but with a little more variety for food choices.

14-Day Deep Detox Raw Food Cleanse

This cleanse is appropriate when you have a bit more weight to lose and if you have already been successful with a shorter cleanse. It promotes a deeper detox, renewed energy and increased fat loss.

The first seven days are liquids only and the remainder of Raw Food Cleanse is a diet with a very high proportion of raw foods.

28-Day Total Body Reset Cleanse

The longest Raw Food Cleanse is advised for those with more serious health issues and the most weight to lose.

You will follow a liquid diet for the first 10-14 days consisting of fresh juices, smoothies and raw soups. This is followed by a diet based on a variety of raw foods.

Recommended Raw Foods

Leafy green vegetables, beets, bell peppers, carrots, tomato, zucchini, apples, berries, bananas, mangoes, melons, oranges, pineapple, seaweed, avocado, coconut, olive oil, almonds, cashews, chia, hemp, flax, macadamia, pumpkin seeds, buckwheat, lentils, oats, quinoa, apple cider vinegar, Celtic sea salt, miso, vanilla, herbal tea.

Sample Raw Food Cleanse Meal Plan

Upon waking 32 ounces pure, alkaline water with lemon

Breakfast Blueberry hemp nut shake

Morning Snack Fresh organic strawberries

Lunch Salad with mixed greens, tomato, red onion, orange pepper and avocado Cilantro lime dressing Liquid gazpacho

Afternoon Snack Raw veggies with red pepper hummus

Dinner Spring rolls with peanut sauce

Dessert (optional) Raw carrot cake

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