We have discussed the association of salmonella typhi with gallbladder cancer in the last post. Let’s look at more examples on this topic.

Helicobacter pylori is linked to both gastric cancer and MALT lymphoma (a form of lymphoma involving the mucosa-associated lymphoid tissue, often in the stomach); Chlamydia pneumoniae to lung cancer; Streptococcus bovis and/or Enteroccocus faecalis to colon cancer.

Although research has shown that certain bacteria are associated with human cancers, their role in cancer is of complex. Convincing evidence links some species to the formation of cancer while others appear promising in the diagnosis, prevention or treatment of cancers. However, you might wonder how bacteria infection could lead to cancer. Here I provide you some insights.

Bacteria may cause cancer through:

1. Chronic infection. Some bacterial toxins can negatively impact the process that controls the normal cell cycle and cell growth, others disrupt the cellular signaling pathways that regulate normal cell death, consequently promoting cancerous growth. In addition, infection-induced immune response may release immune modulating substances from inflammatory cells, contributing to carcinogenesis. 

2. DNA damage. Bacteria can produce free radicals – very unstable but highly reactive with other molecules. They can bind to DNA and cause DNA mutation, thereby altering the genes that control normal cell division and cell death. Cancer is initiated when uncontrolled growth of abnormal cells takes place. 

3. Weakened or suppressed immune system. The immune system is an important line of defense for any toxins or diseases including cancer. Toxins or pathogens sometimes can get away from the host’s immune system to survive, and then modify one’s immune function. When its function is compromised, the immune system no longer recognizes and fights bacteria or toxins as foreign bodies, nor gets rid of them.

That being said, don’t panic. A majority of individuals will not develop cancer after infection by a cancer-causing agent. However, be conscious and alert. The facts are:

1. Certain individuals are more susceptible to cancer-causing infections.
2. Incidence of certain cancers may vary among populations or geographic regions.
3. It often takes years or decades between acquiring the infection and getting cancer.

Take-home-message:

Chronic infection is a risk factor for cancer. Staying away from or treating the infection may prevent it.

Photo illustration: Color-enhanced scanning electron micrograph showing Salmonella typhimurium (red) invading cultured human cells

Photo credit: Rocky Mountain Laboratories, NIAID, NIH

Do you eat eggs? They are nutrient-rich, esp. vitamin D-rich food. Now you know eggs can also be a source of food poisoning, based on the fact that Salmonella outbreaks drove a nationwide egg recall recently. The New York Times reported that a half billion eggs have been recalled because of possible contamination with salmonella.

Today we focus on top 3 takeaways from this incident.

First, who is most vulnerable to salmonella infection?

Salmonella infections cause nausea, vomiting, diarrhea, and abdominal cramps, as well as fever. Usually symptoms of infection begin 12 to 72 hours after consuming contaminated foods/ beverages, and last 4 to 7 days. However, some cases can be serious and even fatal. In particular, the following populations are at high risk:

• young children
• elderly or frail individuals
• people with compromised immune systems, such as cancer patients and those undergoing chemotherapy

Second, what precautions can you take to eliminate the risk of infection?

Again, the food safety system has failed to eliminate salmonella threat. Therefore, you need to take some precautions to protect yourself and your family from food poisoning or bacteria infection. Based on recommendations from the U.S. Centers for Disease Control and Prevention and my own practice, I’ve compiled the following eggs/poultry safety Dos and Don’ts.

The Don’t list:

1. Don’t eat raw or undercooked eggs.
2. Don’t use raw eggs for salad dressing or homemade ice cream.
3. Don’t handle food, esp. cooked food or ready-to-eat food before washing your hands.
4. Don’t consume unpasteurized milk or any raw dairy products.
5. Don’t eat restaurant dishes made with raw or undercooked eggs.
6. Don’t prepare food or serve food/drink for others when you’re infected by salmonella.

The Do list:

1. Do wash your hands thoroughly after handling poultry and anytime before preparing foods, especially cooked or ready-to-eat items.
2. Do thoroughly wash the cutting board, involved counter surface, knives, utensils and containers/plates after handling uncooked poultry or foods.
3. Do separate the cutting board or plates for raw food from those for cooked or uncooked ready-to-eat food to avoid cross-contamination; — a practice that many folks overlook.
4. Do throw away any cracked or dirty eggs.
5. Do keep eggs or egg-containing foods refrigerated at 45^oF or lower.
6. Do cook eggs until they are well-done (i.e., both yolks and whites are firm).
7. Do judge or determine whether meat or poultry is cooked or safe to eat by a food thermometer when in doubt, not by food color or poking depth.
8. Do make sure to cook any egg mixture (casseroles or cakes/pies) until the center of the mixture reaches a safe temperature level.

Third, is Salmonella infection linked to cancer risks?

The relationship between bacterial infection and cancer is rather complicated in the way that bacteria can either cause one type of cancer or protect from the other type of cancer or both. Here we only look at the link between salmonella bacteria and cancer – it’s like two sides of a coin.

There is a close association between mixed bacterial and salmonella infections with the carcinogenesis of cancer, particularly gallbladder cancer – a cancer with a poor prognosis. Even though one infection won’t get you cancer, repeated bacterial infections or chronic infections may lead to cancer development. Therefore, don’t overlook infection. As WHO advocated, preventing infection is one strategy to prevent cancer.

Reversely, the same bacteria, salmonella, has been found as a potential strategy to fight melanoma – the deadliest form of skin cancer. Specifically, research showed that injecting salmonella (of course, in a safe form) into cancerous mice and cancer cells from human melanoma increased an immune-killing response to tumor cells through elevating immune surveillance.

In short, food hygiene and food safety measures are always worthwhile for your overall health.

Photo credits:  by andar; by g-point

“Cancer’s human toll, in terms of suffering and death, is tragic and largely preventable.” Also, cancer is the world’s top “economic killer” and likely the leading cause of death, according to a new report from the American Cancer Society presented at 2010 World Cancer Congress in China (Aug. 18-21).

The following figures illustrate cancer costs globally and nationally:

“We now know that without immediate intervention, the burden of cancer will grow enormously in low- and middle income countries, with demands on health care systems and economic costs that are more than these developing economies can bear,” said John R. Seffrin, PhD, CEO of the American Cancer Society.

The good news is that approximately 40% of cancers are potentially preventable – a message from the International Union Against Cancer (UICC) and the World Health Organization (WHO).

The question is: Is there any way to fight cancer at a lower economic cost?

Cancer prevention by daily nutrition through a healthy diet is, at least, one effective strategy that can be put into action by individuals in a broader population with less economic burden.

Think about it. What do you do to your body? What does the environment do to your body? And what does the society promote (fat, fast food,…)?

“Sow melon, reap melon; sow beans, reap beans.” ─ Chinese Proverb

A Cancer-protective salad is a colorful salad on sight, composed of immune boosting foods and cancer-fighting antioxidants. Here I show you how to prepare it:

1. Use green leafy veggies as basis: Spinach or Romaine lettuce or combination.
2. Build on colors: Broccoli, tomatoes, onions, mushrooms, or carrots. Fruits such as peach, orange or grapes are welcome mixers.
3. Include protein: Chicken or fish (e.g. salmon). In addition, beans, eggs (hard-boiled then sliced or diced), nuts and seeds can be good choices for vegetarians.
4. Mix with cancer-fighting ingredients: Avocado, olive oil, minced garlic, or even lemon. Red wine vinegar or freshly-ground pepper can also be used.
5. Garnish with healthy herbs: Basil, chives, rosemary or your favorites, fresh or dried. They go with the above salad components easily. Don’t have herbs? Sprinkle a few pieces of green onions.
6. Don’t forget raisins ─ a tasty trick! Alternatively, add grapes for natural sweetness, much healthier than synthetic sweeteners and sugar.

You might say, oh, I know this … I eat them… Surely, many people know it, but amazingly many more people load their salads with processed red meat, cheese, unhealthy fats/dressing, and much worse — salt. Knowledge without action is powerless.

Again, here are the key differences that make this salad cancer-protective and delicious.

1. Cancer-fighting synergy from various foods
2. Rich fiber diet ─ an aid to reduce risks of cancer and heart diseases
3. Wise substitutions in ingredients
4. Healthy cooking and preparation

Bonus ─ a lunch to dinner recipe: By adding whole wheat pasta into it, the colorful dish turns into your time-saving dinner with heart-healthy and cancer-protective benefits!

Photo credit: by Just a Temporary Measure

We lost Martha Anne Thornburg, 52, recently. I was always inspired by her smile and gratitude even during those difficult days of fighting cancer. Her loving husband of 27 years, Jon E. Thornburg wrote a touching and beautiful letter to Martha at her funeral service. I sincerely appreciate his sharing this special memory here.

“For my dear Martha,

On our first date, we came across a dog hit by a car, lying on the side of the road. We decided to pick it up and take it to the vet clinic at Purdue. That was one of the first clues of Martha’s love for strays; dogs, cats, and later on she even agreed to take me in and give my life purpose. She had a boundless love for family and friends and heaven help those that ever tried to hurt someone she loved.

Martha had a personality and a smile that was contagious. That smile, given often, given freely, and given genuinely; you just had to love her. She was diligent and loved puzzles and to solve problems. When presented a problem she would jump into it and find a dozen ways to solve it while making it seem so simple. As many know, anyone who received teasing by Martha knew another side of her personality. She loved to laugh, joke and tease; and she could keep a straight face the through the punch line of a prank or joke.

Martha loved to give and to share. She gave of herself; and what she had without limits, usually as long as nobody knew she was the one giving. I do not believe she ever took a bow or showed off anything, even though she had volumes of accomplishments to show and brag on, but that wasn’t her way, except for her kids. She was forever proud of Jessica, Andrea, and Jimmy. She raised three children who have kind and tender hearts, giving and forgiving, polite and a strong sense of family and friendship. She loved and was proud of her babies.

Martha loved to sing, she could be walking along, sitting, and reading or watching a show; or doing almost anything, and a song would come to her and she would start singing. Sometimes when driving she would have to stay in the car a little longer when stopped so the song on the radio could finish, and she was usually singing along with it.

Martha grew daily in her spirituality in her love of Christ and her awe and fear of GOD. She studied the word, questioned and sought answers, and had the faith of no one else I know. When the Holy Spirit came to her, she accepted and was whole-heartedly grateful, and she knew her life had really begun. She truly put her love, trust and soul in God’s hands.

I am going to miss her. I don’t know why Martha loved me, or ever agreed to be my bride, but I’m eternally grateful and proud she did. I loved her and always will.”

Our deepest condolences to Martha’s family.

Research shows that eating plenty of fruits and vegetables has been associated with reduced risks for several cancers. Fruits and vegetables contain a wide variety of potential cancer-inhibitory nutrients and antioxidants. Today, let’s just focus on dark green leafy vegetables.

Dark green leafy vegetable family includes the following members commonly available on the market:
* Spinach
* Kale
* Collard Greens
* Mustard Greens
* Swiss chard
* Romaine Lettuce
* Bok Choy

Key cancer protective factor
Dark green leafy vegetables are rich in folate, a group of water-soluble B vitamins.

Key role in cancer prevention
Folate’s primary function is to maintain DNA integrity. Free radicals generated by sunlight, cigarette smoke, air pollution, infection, toxins, and metabolism constantly attack our DNA and cause much of the damage. Without DNA repair, damaged cells can develop into cancer. Folate keeps up DNA stability by regulating DNA biosynthesis, repair and methylation.

Let me explain a little bit more about DNA methylation. Plainly speaking, it involves the addition of a methyl group to DNA structure. DNA methylation patterns go wrong in cancer, often causing tumor-suppressor genes to switch off; which occurs in common cancers in the United States, such as colon, lung, prostate, and breast cancer.

Accumulating evidence indicates that inappropriate diet may contribute to one third of cancer deaths. Folate deficiency has been implicated in the development of several types of cancer, including cancer of the colorectum, breast, ovary, pancreas, brain, lung and cervix.

Key sources for safe intake
To safely and effectively increase folate intake, you should consume dark green leafy vegetables, and other naturally folate-rich foods like asparagus, strawberries, and legumes. Supplements are not preferred, as recent studies indicate that an excessive intake of synthetic folic acid (either high-dose supplements or fortified foods) may promote human cancer.

So, eat a lot of green leafy vegetables every day. They are loaded with cancer protective phytochemicals, antioxidants and nutrients. Also, you enjoy other health benefits beyond cancer prevention.

How do you incorporate dark green leafy vegetables into your daily diet?

Photo credit: By mahr; By jonsson; and By Sultry

Smile – Is it easy or not?

Everybody can smile, it’s an ability we’re born with—no need for training. Yet, in our modern world, it’s amazing how many people walk around with frowns.

In addition to allowing us to spread our happiness, smiling stimulates our immune system and relieves stress. When one’s life is overwhelmed with stress and negativity, it’s hard to smile.

Practicing these S-M-I-L-E tips will make smiling easy. 

S- is for serve.  When you serve, give, or help others, you feel good inside and out, and end up smiling.

M- is for manage. Manage stress and control negativity, which will make you relax and smile.

I- is for inspire. Are we all inspired by people who are upbeat, positive, and passionate? Be the one!

L- is for love. Love people and lighten up the world. What comes back to you is mostly based on what you give out.

E- is for enjoy. Life is short, enjoy the moment, and enjoy whatever you do — read, play, or work.

S-M-I-L-E and you will end up smiling, gaining all the benefits— socially, mentally, emotionally, and physically. You will be on the road to health and happiness.

“Wear a smile and have friends; wear a scowl and have wrinkles. What do we live for if not to make the world less difficult for each other?”                      – George Eliot

“It isn’t what you have, or who you are, or where you are, or what you are doing that makes you happy or unhappy. It is what you think about.”                   – Dale Carnegie

Can you smile to ten people tomorrow?

Photo credit: By Nanagyei

Tomatoes are loaded with a wide variety of nutrients and antioxidants, delivering a broad range of health benefits… What you can take away from this post is how to maximize its cancer prevention potential through an easy, tasty diet.

Lycopene found in tomatoes is a strong antioxidant, and has been suggested to function as a protective factor against prostate cancer. Also, there is controversy raised over “Lycopene or tomato extract reduces prostate cancer risk”. Thus, the impact of tomatoes on prostate cancer risk holds no established promise for now.

However, there is a large body of evidence — that a diverse diet rich in fruits and vegetables can reduce the risk of prostate cancer, as well as that of other cancers.

Countless combination of tomatoes with fruits and veggies can serve you a heart healthy and cancer prevention diet. Here I share a very simple one based on my own experience – fresh tomatoes and basil leaves from the homegrown garden.

The dishes you can make:
1. Tomato basil salad
2. Tomato basil pasta
3. Tomato basil soup
4. Tomato basil sauce
5. Tomato basil pasta salad (my favorites — whole wheat pasta, Farfalle pasta)
6. Add shrimp or chicken to tomato basil dishes.
7. Add other colorful veggies or healthy ingredients to tomato basil dishes or sandwiches.
You’ve got the idea….

To make it delicious and healthy, certainly mix the dish with such ingredients as olive oil, garlic, or lemon juice, but little or no salt.

Tip: Basil herb is better used fresh in cooked dishes, either as marinate or garnish, or toss — add at the last moment, as cooking dissolves its flavor.

Remember, one nutrient alone won’t help you combat any cancer. The key is to regularly consume a variety of nutrients and antioxidants from natural food sources, as the overall benefits of a fruit-vegetable-rich diet on cancer prevention are validated.

How often do you eat tomatoes? What’s your favorite recipe with tomato? We appreciate it if you share.

Photo credit: by topfer

A front page article titled “U.S. regulators lack information on health risks of many chemicals” on Aug. 2 in the Washington Post regarding recent recall of Kellogg’s cereals, is alarming and thought-provoking. The reality told us that toxic chemicals are not only in the household products (cleaners, pesticides, etc), but also sneaking into our food!

Recently, Kellogg recalled 28 million boxes of cereal because customers complained of an odd smell and taste that made some folks sick. What is it? It turns out — a natural component of crude oil, 2-methylnaphthalene, which leaked from the packaging.

“Federal regulators, who are charged with ensuring the safety of food and consumer products, are in the dark about the suspected chemical, 2-methylnaphthalene. The Food and Drug Administration has no scientific data on its impact on human health. The Environmental Protection Agency also lacks basic health and safety data for 2-methylnaphthalene — even though the EPA has been seeking that information from the chemical industry for 16 years.”— cited from the article.

I’m frankly surprised and puzzled… To my knowledge, naphthalene is a possible human carcinogen (concluded by The International Agency for Research on Cancer and EPA), as I informed the public on our website. I’m not an expert on 2-methylnaphthalene, but simple chemistry suggests that it is a compound structurally related to naphthalene. What is naphthalene? As you might know, it’s a primary ingredient of mothballs.

Next, I did a quick search on PubMed — a resource from the U.S. National Library of Medicine for biomedical literature with approximately 20 million references. Results? There are 124 references on “2-methylnaphthalene” dated from 1960s. Here is a brief summary about 2-methylnaphthalene associated health risks:

1. Lung toxicit: Dietary exposure of mice to 2-methylnaphthalene for 81 weeks (i.e. most of their lives) caused pulmonary alveolar proteinosis, a disorder that rapidly leads to respiratory failure, because the alveolar spaces are filled with an abnormal lipid-rich material that hinders gas exchange. Data from exposure of lab animals (rats and mice) to 2-methylnaphthalene through various routes (including acute inhalation, skin, and abdominal injection) confirmed the lung toxicity. Other respiratory hazards include depressed breathing rate, lung and bronchi cell damage.

2. Tumor development: Exposure to 2-methylnaphthalene significantly increased lung tumors in male mice, although dose-dependent effects are not clear enough to address its carcinogenic potential.

3. Liver toxicity: 2-methylnaphthalene inhibited cell-to-cell communication in cultured rat liver cells. Bear in mind that the chaos of intracellular communication is evident in cancer.

In addition, there are studies on the microorganisms involved and their potentials concerning how 2-methylnaphthalene is metabolized and degraded….

Further studies will, without doubt, help establish health implications in humans. I guess the question is not whether there is related information. The real question is whether the food company wanted to know about it or not.

Chemicals found in food supplies have become an ongoing problem tracing back to BPA, now 2-methylnaphthalene, what will be next? What’s even more frightening is that you probably never find out. As a scientist emphasized at the end of the article, “In this case, it had an odor and it had a taste, so it was detected. But there are hundreds of other potential impurities that we can’t smell and taste, chemicals that we know very little about and the government knows little about.”

We anticipate that the government sets vigorous food safety laws, takes effective and authoritative measures to test products and/or chemicals before they hit the market, in order to protect consumers from any harmful health consequence resulting from industrial self-interest and self-regulation.

For our citizens, this is just one more reason why you need to get informed and become educated. Depending on the manufacturers or government might be too late.

What’s your thought on food safety?

To find out which cereal package is involved in the recall, read:
U.S. regulators lack information on health risks of many chemicals

To learn more about Naphthalene, click here.

Photo credit: by muresan113

Do you eat mushrooms? I love them, white button mushroom, Portobello mushroom, fragrant mushrooms (Shiitake in Japanese name) etc. are used in many of our dishes.

Immune function, particularly natural and cell-mediated immune response, is critical to preventing and controlling infection and tumor. Nutritional food is one of strategies to efficiently modulate the immune cell response. Mushrooms have been among foods that possess immune modulating properties.

The most common mushroom in the US is the white button mushroom found in every supermarket and available year round. Studies indicate that they can enhance natural and cell-mediated immune response, and promote efficient defense mechanisms against microbial invasion and tumor development.

Fragrant mushroom has always been one of my favorite ingredients added to our family cuisine – the taste is delicious! That’s why one of my must-packed items from my China trip is dried fragrant mushrooms. They have long been reserved as both a delicacy and medicinal food. Fragrant (or Shiitake) mushroom can strengthen immune system through its component called lentinan, which stimulates the production of T lymphocytes, macrophages, and natural killer cells, as well as interleukins, the biologically active modifiers of inflammation and immunity.

In short, various strains of mushroom (white button, shiitake, maitake, etc.) have strong immune impact, which contribute to their anti-tumor properties. They are available fresh in many U.S. supermarkets and oriental grocery stores. Plus they are easy to incorporate into your daily diet.

Advice: It’s always safe to clean mushrooms thoroughly and cook them before consuming them, in order to avoid carcinogens or toxic compounds from any pesticides and any pathogens on the surface of raw mushrooms.

Photo credits: by Bura ; by frankenstoen

Garlic (allium sativum) is a spice, a medicinal herb, one which is becoming popular as a natural product against health problems such as cardiovascular disorders, immune dysfunctions, and cancer. In particular, both epidemiological and laboratory findings have demonstrated that garlic consumption reduces cancer incidences of the stomach, colon, breast and cervix.

What is the science behind the wonders and mystery of garlic’s properties? Here I sum up how it may boost the immune system and lower cancer risks.

1. Anti-microbial: Garlic protects effectively against bacteria, viruses, fungi and parasites, without damaging your normal cells. This natural antibiotic, unlike synthetic ones, has an affect on a broad spectrum of microorganisms with little or no resistance from the body. So it can work as your long-lasting agent for preventing and fighting infections.

2. Anti-inflammatory: Garlic acts as an antioxidant, inhibiting the secretion of inflammatory mediators/factors, reducing the migration of neutrophils, antagonizing the oxidation by free radicals, and stimulating immune response.

3. Anti-carcinogenic: Its anticancer properties are rather complex, and have been proposed to function through a number mechanisms that include scavenging of free radicals, increasing availability of substance(s) and enzymes that detoxify genetic damaging chemicals, assisting with DNA repair, and inhibiting tumor cell proliferation.

Furthermore, research suggests the anticancer effect of Allicin, a major component of garlic, is associated with its immune stimulatory properties. It’s of interest that garlic can be useful as a natural remedy against immune suppression. Apparently, suppression of immune response is linked with increased risk of cancer or other malignancies.

The next question is how you can turn scientific knowledge into a practical aide for your own health. Incorporating garlic into your diet requires a few guidelines to gain most of benefits from it. Things to consider are:

The amount—How much is enough? How many cloves a day?
Although accumulated evidence supports the health benefits of garlic, additional studies are needed to determine the quantity required by humans to minimize cancer risk. The current suggestion is to eat a minimum of two medium-sized cloves daily, based on a recent study that used garlic extract concentration equivalent to an adult’s intake. This amount can be increased to five cloves, again based on consumption of Asian adults.

Preparation—Should it be cooked or not?
The best way to consume garlic is to eat in raw (i.e. in its natural form). However, cooked ones are fine except for microwaving, which destroys much of the effective components. Some scientists claim that lightly cooked, crushed garlic provides similar health benefits found in raw garlic.

Crushed or not crushed?
Crushing may be best, since it enables the beneficial components to be released. Crush or chop the garlic at room temperature and allow it to sit for about 15 minutes.

How to reduce garlic’s odor and unpleasant breath?
Personally, I find cooking a dish with garlic and parsley together helps reduce the odor. After a meal, brush your teeth (including tongue) thoroughly. Since this concern is beyond the scope of this post, you may find solutions from other resources such as How to Get Rid of Garlic Smell and Garlic Breath Removal.

Supplements as an alternative—garlic pill or not?
Garlic supplements have some advantages, since eating lots of garlic isn’t always practical and/or socially appealing. The bottom line is—there is no clear evidence whether the pill provides the same benefits as garlic or its extracts, and whether the effective compounds detected in garlic remain potent after manufacturer’s processing. Also, depending on your health needs, you may wish to consult with your physician.

After all, maintaining immune stimulation can significantly reduce the risk of cancer. So, enjoy your daily dose of garlic!

What’s your take on garlic? Do you have a favorite recipe to share?

Photo credits: by nkzs ; by vieux bandit

Unlike American folks, who cook sweet potatoes as a Thanksgiving side dish, Asian people use the vegetable as a staple. Today we will talk about how you can take advantage of its nutritional value for cancer prevention benefits.

Sweet potatoes are rich in beta-carotene, which can inhibit abnormal differentiation of epithelial cells that make up the skin covering the whole surface of the body–the frontline defense against bacteria, viruses and other pathogens. Beta-carotene, a so-called cancer-preventative antioxidant, can eliminate carcinogenic free radicals, block binding of carcinogens with the nuclear proteins, and thus prevent cancer.

Beta-carotene is crucial to the production of vitamin A. Your body requires this vitamin, creating it from foods containing beta-carotene. Also, vitamin A is essential for eye health, and sweet potatoes are an excellent source of vitamin A. In addition, sweet potatoes are a good source of copper, dietary fiber, vitamin B6, vitamin C, potassium, manganese, and iron. When you obtain well-balanced nutrients, you are unlikely to suffer from nutrition deficiency, and so boost the capability of your immune system.

Eating more sweet potatoes is particularly important for the following groups of people:

1. Vegetarians or those who do not consume red meat. Without animal sources such as beef, liver, or butter, these folks must obtain vitamin A from plants that contain carotenoids.

2. Cigarette lovers and “second hand smokers” with no choice. Because smoking releases trillions of free radicals that cause cell damage, these individuals need to have strong carotenoid and antioxidant defenses. Carotenoids are simply red and yellow pigments in plants and animals. In addition to providing colors, they also act as antioxidants to neutralize free radicals, keep them from damaging cells, and protect the network of other antioxidants.

Two bonuses from sweet potatoes:
1. Fiber-richness, which effectively stimulates intestinal movements, reduces cancer-causing toxin retention, thereby preventing colon cancer – good for those with constipation.
2. Natural sweetness, which makes the sweet potato a dessert without artificial sugar. But those diagnosed with diabetes should be aware of the possibility of increased blood sugar levels.

Can you see sweet potatoes as an important food for overall health and immune benefits?

Photo credit: by NatalieMaynor

When an old saying tells you should “sleep like a baby” or “sleep like a log”, modern science is backing it up, especially when insufficient sleep can suppress your immune system. The human immune system plays an important role in protecting the body against the development of cancer. The cells of the immune system are our defenders, constantly destroying and eliminating any cell in the body that initiates or undergoes a malignant change. When this natural defense mechanism is weakened, as malignant cells increase and then overpower the immune system, cancerous growth takes place.

View from the real world:
I’m sure everyone can relate to what inadequate sleep can cost in our daily lives. Sleep deprivation and/or disorders are linked to an array of health issues from fatigue, lacking mental alertness, and depression to more serious problems such as heart failure, hypertension and diabetes. Insomnia certainly contributes to road or workplace accidents. Of significance, sleep disorders are commonly associated with chronic inflammatory diseases, and can lead to immune suppression. Some studies suggest that shortened/reduced nightly sleep is associated with a higher risk of breast cancer development.

View at the cellular level:
Sleep is a key factor for supporting a functional body defense system. During deep sleep, our bodies work to strengthen our immune system by producing and releasing potent immune-enhancing substances, such as cytokines. In contrast, there are cancer-stimulatory cytokines, which may be switched to dominance when sleep is deprived. It seems that cytokines are a group of critical players in the sleep-immune interaction.

When sleep is deprived, the immune T-cells go down and inflammatory cytokines go up, as shown by many studies. This alone may post a potential risk for a suppressed body defense. When your immune system is weak and not functioning well, germs or pathogens can easily penetrate the body and commit destruction to the cells, thereby you are susceptible to colds, flu, and even more serious diseases including cancer. In addition, sleep deprivation may lead to a higher level of C-reactive protein – an inflammation marker. Inflammation plays a role in heart disease, atherosclerosis and cancer.

How to get a good night’s sleep:
We all have had experience how it feels after a good night's sleep. For those who are unable to sleep well, don’t be depressed. Here are a few practical, time-tested tips – in I-b-e-d:

I-b-e-d techniques help you have a restful sleep:

Individualize sleep hours.
Best practice on time.
Eliminate distractions.
Discover the cause (of sleep disorders).

1. Individualize your sleep hours, and get what you really need, whether is 6, 7, or even 9 hrs. Of course, more than 10 hours of sleep doesn’t make you healthier.

2. Best is to maintain so-called “sleep hygiene”, i.e. go to sleep at the same time every day and wake up at the same time.

3. Eliminate any distractions. These range from bedroom TV, computer, too much food before bed to thoughts and emotions. If necessary, discipline yourself: no coffee, no alcohol or smoking 6 hours before bed.

4. Discover the cause of sleep disorder, don’t rely on “sleeping pills”. There are various reasons responsible for sleep disorders: from stress, health complications to side effects from medication – including drug use or abuse, and drug withdrawal as well. Consult your physician, explore it and receive effective treatments.

How did your sleep impact your health? What’s your practice to get enough sleep?

Do you drink tea? What is your favorite tea? How often do you drink it? Let’s have a little, “Tea Talk”. After water, tea is the most popular drink in the world. In addition to its great variety of tastes, drinking tea has been associated with many health benefits including prevention of heart disease and cancer.

So, what is the key ingredient for tea’s benefits?
Catechins — a potent and effective form of polyphenol antioxidants. Green tea is chemically characterized by its abundance in catechins. According to research, a typical cup of brewed green tea contains, by dry weight, 30–40% catechins, while equal amount of Oolong tea contains roughly 16% and black tea 3–10% catechins.

What is the science behind tea’s cancer protective effect?
Cancer protective benefits of tea catechins have been attributed to the following areas:
1. Antioxidant properties, which positively impact on the ability of the body’s cells to handle oxidative stress.
2. Enhancement on immune functions through its nutrients’ absorption and anti-microbial effect. Tea catechins can inhibit pathogen growth and modulate immune cells and inflammation markers.
3. Promotion of weight management through its effects on metabolism and metabolic enzymes. While increasing your metabolism, tea catechins also intensify fat oxidation and themogenesis, helping burn body fat naturally.
4. Protection against digestive and respiratory infections.
5. Inhibition on cancer cell growth, which is related to the diminished tumor growth and metastases observed from scientific studies.

In Bushman’s literature review (1998) on green tea and human cancer, which examined a total of 31 human studies and four reviews, the majority of these studies indicate that tea consumption is associated with reduced risks for cancers of the colon, urinary bladder, stomach, esophagus, pancreas and lung. New findings also showed that high consumption of green tea was closely associated with decreased numbers of lymph node metastases among pre-menopausal Stage I and II breast cancer patients.

Any substitute of green tea?
Sure. Tegreen 97, produced by Pharmanex, provides a highly concentrated, proprietary extract of green tea catechins. Each Tegreen 97 capsule contains the catechins equivalent of seven cups of green tea without the caffeine. With other polyphenol antioxidants as its constituents, Tegreen 97 is one of the most potent antioxidant products on the market, providing your body with maximum protection for critical cell structures such as DNA. Interestingly, studies from Pharmanex also showed that Tegreen 97 can have a significant beneficial effect in managing serious health conditions such as weight gain and need for blood sugar control.

It is recommended that consumers select a tea extract that is decaffeinated and standardized for total polyphenol contents and/or catechin concentrations. When shopping the tea market, please be aware of all of this. Also, Pharmanex Tegreen 97 meets all the criteria.

Photo credit: by Kanko

The backbone of your immune system is made from protein; without adequate protein your immune system can’t survive, and is less able to stay and fight cancer. It’s critical to include healthy protein such as fish, poultry and beans in your daily diet, because they provide plenty of protein yet without much saturated fat. Here I emphasize a few foods high in immune boosting protein.

Beef
Sure, a diet high in red meat is not good for your health. This doesn’t mean you should ban beef. Beef is rich in immune boosting mineral zinc, in addition to protein. Zinc in your diet is very important for the development of white blood cells, the heroic immune system cells that recognize and destroy invading bacteria, viruses, and other harmful foreign bodies. Zinc deficiency weakens your immune system; even mild zinc deficiency can increase your risk of infection. Since vegetarians and those who avoid red meat (beef and pork) let pass this major source of zinc, these folks should make sure to consume zinc-rich oysters, fortified cereals, poultry, yogurt or milk.

Fish and shellfish
Research showed that of all fats, omega-3s — found in fish such as salmon — created the highest blood levels of flu-fighting T cells and interferon-gamma cytokines. Cytokines are various protein molecules secreted by cells of the immune system that regulate the immune system

Shellfish like oysters, lobsters, crabs and clams contain plentiful of selenium. Getting adequate selenium can increase immune cell production of cytokines. Cytokines help clear flu viruses out of your body.

The bottom line:
Dietary deficiencies in protein and key micro-nutrients have long been associated with immune dysfunction.

Photo Credits: by Art By Steve Johnson and  TheBusyBrain

Go into any restaurant or watch any commercial for a kitchen cleaning product, and enemy number one will be bacteria. From fear of ingesting these microscopic critters, we want them as far from our food as humanly possible. But did you know all bacteria are not bad? In fact, strains found in yogurt can actually help you by boosting your immune system. On top of that, yogurt’s non-bacteria components can also assist the immune system. Here’s a look at both.

Bacteria components:

Lactic acid bacteria (LAB) are commonly used in yogurt production. In the finished product, these bacteria must be alive and in substantial amounts. Sounds scary? Not really when they strengthen your immune system.

LAB in yogurt are healthy bacteria, which keep the gastrointestinal tract free of disease-causing germs. In particular, they can increase body metabolism, promote digestive functioning, and facilitate bowl movements. Lactic acid bacteria can decrease pH in the colon lumen and change the intestinal micro-ecological environment. Increased amounts of LAB in the intestines can suppress the growth of pathogenic bacteria, thereby contributing to reduction in infection.

Yogurt’s bacterial components play an important role in the immunostimulatory effects of yogurt. Frequent consumption of yogurt can power up the body’s immune response, which then stimulates white blood cells such as lymphocytes and macrophage, resulting in the events like destroying cancerous growth and/or ingesting cancer cells.

Non-bacteria components:

Yogurt is a nutrient-rich food containing high-quality protein, vitamins (especially folic acid), and trace elements, all of which are necessary for maintaining optimal immune response. Although milk and yogurt have similar vitamin and mineral compositions, calcium is more bioavailable from yogurt than from milk. Calcium can strengthen the immune system too.

The association with cancer prevention:

It’s a complex subject. In general, yogurt’s beneficial bacteria, any compounds produced by the friendly bacteria found in active yogurt cultures, and other nutrients in yogurt may positively influence the immune system, making it harder for cancer cells to survive.

 Just make sure to consume the yogurt high in protein but low in fat, sugar and calories.

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 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.
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?

Berries (such as blueberry, cranberry, blackberry, raspberry, and strawberry) are known for their antioxidant power. They contain a number of healthful compounds including vitamins A, C, E and folic acid, selenium, calcium, phytochemicals such as polyphenols. By consumption of berries, you can enjoy diverse health benefits — from preventing cardiovascular disorders, age-related degenerative diseases and inflammation, to improving brain functions and eye health.

How about minimizing cancer risks? Studies from numerous cell culture and animal models, in vitro and in vivo, have demonstrated berries’ anti-cancer properties using berry extracts or constituents. Although certain phytochemicals in berries (i.e. antioxidative potentials) contribute to cancer suppressive action, a novel, key ingredient for berries’ cancer fighting effects is the compound called anthocyanin(s), which also give berries’ natural, vibrant colors.

Anthocyanins play a role in reducing malignant transformation of cells. They exert anti-carcinogenic effects in the following ways:
1. Regulate carcinogenic attack and enhance the removal of carcinogens;
2. Protect DNA integrity via a decreased DNA binding of carcinogens and inhibition of oxidative damage to DNA;
3. Suppress inflammatory processes via alternating cell signaling pathways;
4. Inhibit tumor invasiveness and metastasis via the induction of cell death at various stages of cancer progression.

Sounds promising, doesn’t it? Surely, berry anthocyanins are your supporters in promoting human health and disease prevention. Evidence is still needed for the anti-cancer effect in human studies. While edible berries serve as a source of natural anthocyanin antioxidants, cancer-fighting properties in each group of berries may vary, and you need to acquire more accurate information on health benefits that can be expected from different berry products.

The bottom line:
1. Consume berries regularly. Eat fresh and frozen ones.
2. Mix berries with your cereals, shakes and juices. A combination of various berries has their health benefits maximized over an individual berry.
3. Do take precautions about manufactured and/or concentrated berry powders on the market.

What’s your favorite berry or berries? How do you include berries in your healthy diet?

Photo credit: by love♡janine

Do you eat breakfast every day? What do you usually eat?

Today, I’d like to focus on the second question — what to eat for breakfast. Most people have breakfast, and there are many reasons why kick starting your day with a meal is crucial. However, a lot of folks overlook the difference between simply “eating breakfast” and “eating a healthy breakfast”. The latter is more important.

Whether you realize it or not, a healthy breakfast is your cancer-fighting investment. Eating breakfast itself doesn’t guarantee protection from cancer or heart disease. Yet eating a daily, healthy breakfast does provide you long-term health benefits, and aids you in building the body’s defense to prevent cancer. Here are the top three reasons why a healthy breakfast is a smart choice:

1. A significant link between eating a healthy breakfast and minimizing cancer risks is maintaining a healthy weight. Research shows that skipping breakfast can cause you to gain weight. Obesity contributes to common types of cancer. People who successfully maintain their body weight usually eat a healthy breakfast every day.

2. Some breakfast products may contain vitamins/nutrients in amounts going beyond the recommended daily allowance (RDA), or food by-products that virtually increase your risk for developing cancer and other health problems. For instance, bacon contains certain levels of known and possible carcinogens, cereals often contain too much folic acid, and there are drinks that contain far too much vitamin C. Remember the golden rule – “Excess of anything is bad.” Just as a drug at a higher dosage can have potentially adverse consequences, so can too much of any vitamin.

3. A sugar-rich breakfast is the worst way to start your day. With our modern lifestyle, it’s so easy to let too much sugar sneak into our breakfast…. Again, sugar doesn’t cause cancer directly. However, too much sugar intake (esp. refined sugar), hence high blood sugar level becomes problematic, which not only initiates diabetes and heart disease but also has been linked to increased risks for breast, colon and pancreatic cancer.

So, what do you eat for a healthy breakfast? You can follow these five keys, enjoying the foods that fit your own health needs and taste.

1. Breakfast should be primarily liquid or contain liquids, while solid food plays a secondary role. There should be 3-4 different types of food with a balance of protein, carbohydrates, fibers and healthy fats. Milk intake can provide a high nutritional value.
2. It is important to drink water in the morning, which helps replenish liquid lost during the night, eliminate waste, and promote blood circulation.
3. Middle-age people should control the amount of sugar and carbohydrate intake.
4. Old people may eat more easily digested yet nutrient-rich food such as soups or noodles.
5. Take caution by reading labels! Familiarize or inform yourself with the upper limits of essential vitamins/nutrients.

After all, what do you usually include for a healthy breakfast?

Photo credit: by Just a Temporary Measure

My father had pulmonary tuberculosis nearly 4 decades ago. Clinically, it had been considered healed tuberculosis after timely treatment along with years of monitoring. Even until 2 years ago before diagnosis of lung cancer, the only thing showing on his chest X-ray was a localized calcification (i.e., calcium deposition, a mark of healed lesion in his case) without any visible changes. Also, he was symptomless concerning any upper-respiratory diseases. Unexpectedly, there were some lung malignancies clearly showing on his very last chest X-ray in 2009 — one that appeared significantly different compared with the one taken 2 years prior.

There are countless similar stories regarding the link between personal histories of infectious diseases and cancer. A friend of mine died of liver cancer in his 40s — a real tragedy given his age. It turned out that he had hepatitis (infected with hepatitis B virus) when he was young.

It’s scientifically proven with regards to infection-associated cancer. Pancreatic inflammation appears to increase the risk of pancreatic cancer, and some patients with pancreatic cancer had history of pancreatitis. A history of urinary tract infection is currently accepted as a risk factor for developing bladder cancer, and has been positively linked to the development of renal cell carcinoma (kidney cancer), with notably elevated risks for men with a history of smoking.

An infective agent is linked to some of the most common cancers. Human papilloma virus (HPV, also called “wart virus”) is responsible for cervical cancer, one of the most common cancers affecting women. A two-fold danger exists with this disease. First, HPV is highly transmissible and considered the most common sexually transmitted infection in most populations; second, most women infected with the virus may become negative within 2 years, or HPV infection can persist for years in the body without causing any problems. However, women with persistent high-risk HPV infections are at the greatest risk for developing cervical cancer. A recent study showed that a sexually transmitted bacterial infection (known as trichomoniasis) has been linked to increased risk for advanced prostate cancer – the illness that strikes nearly 200,000 American men each year.

We can go on and on …

This doesn’t mean that you’ll develop cancer if you have any infection or inflammation, because infection alone usually does not lead to cancer. However, it does mean that you need to control your infection, get it treated timely, and thereafter be vigilant about any cancer risk factors and live a healthy lifestyle.

Photo credit: by Leonardini

A year ago this month, my father died of lung cancer. He was a non-smoker, did not consume alcohol, and lived a healthy lifestyle. From the time he was diagnosed to the time of his passing, it was less than two and half months. Sadly, like my father, countless individuals are at an advanced stage of the disease at the time of diagnosis, ending up with little time.

Lung cancer is the leading cause of cancer-related death worldwide. Patients with lung cancer are often symptomless yet have poor prognosis. In contrast to advances in the screening of breast, prostate and colon cancer, progress with early detection of lung cancer is falling behind.

Update on lung cancer screening

Currently, there is no well-accepted routine for lung cancer screening. Lung cancer is diagnosed mainly by:
1. Chest X-ray: less effective at an early stage and less costly.
2. Computed Tomography (CT): significantly more sensitive than chest X-ray for identifying lung cancer when it’s small and asymptomatic; however, it’s expansive, and not feasible for large population screening. Due to its sensitivity, of course, abnormalities revealed by CT scan are not all cancerous.

Other tests and promising methods include (but are not limited to):
1. Sputum cytology: used to check mucus brought up from the lungs by coughing;
2. Biopsy for area(s) of abnormality: effective though risky;
3. Lung cancer biomarkers: Although numerous biomarkers for lung cancer have been studied, their specificity and sensitivity are disappointing clinically.
4. Auto-fluorescence bronchoscopy: used to help detect mucosal changes of early lesions that may appear subtle on normal bronchoscopy;
5. Molecular screening for transformation of bronchial epithelial cells.

Advances in lung cancer screening are still underway. Despite the problems with various tests, screening for early detection can be a life-saving decision, particularly for people at higher risks.

Lung cancer risk factors include:

-  Cigarette/tobacco smoking (a major risk factor)
-  passive smoking
-  family or personal history of lung cancer
-  lung diseases (e.g. pulmonary tuberculosis, chronic obstructive pulmonary disease, pulmonary fibrosis)
-  radon exposure
-  asbestos exposure
-  environmental pollution
-  certain occupational exposures (e.g. arsenic, chromium, nickel, soot, and tar)
-  age over 65 years old

Who’s at the highest risk?

Although not everybody who has ever smoked should be over concerned with early detection, individuals with combined risk factors should certainly be encouraged to be proactive. These could include: former or current smokers who actually have incurred damage from their smoking, individuals who have prior history of cancer (even cured), patients who have any lung disease or have been exposed to asbestos or have family history of cancer. These folks are at increased risk for the development of lung cancer. The risk from air pollution is higher for all smokers. Furthermore, given an equal amount of tobacco exposure, women are at higher risk for developing lung cancer than men.

A dose of wisdom

Early detection of cancer is like the timely discovery of a weak yet critical part of a machine. Just as, for instance, your car benefits from fixing the problem early, so does your body.

To learn more information about Lung cancer, check out this booklet:
What do you need to know about lung cancer?

Do you use olive oil to dress your salads? Or for light sautéing? It not only tastes great, but has many health benefits. While many folks know olive oil is healthy, not everyone knows why it’s good, particularly in terms of lowering cancer risks, and not everyone incorporates it into their cancer-fighting diet. Olive oil and unsaturated fats, which are typical ingredients in the Mediterranean diet, have been proven to reduce the risk of several cancers.

Let’s take a look at how powerful olive oil is.

The healthful components in olive oil:

1. Monounsaturated fats: Healthy fats help reduce cancer risks. They also lower bad cholesterol (LDL) levels and raise good cholesterol (HDL) levels, thereby preventing heart disease.

2. Polyphenols: Powerful antioxidants neutralize harmful free radicals, and reduce oxidative stress and DNA damage, potentially helping to combat degenerative diseases including cancer.

3. DHPEA-EDA: In virgin olive oil, it may constitute up to half the total antioxidant contents in the oil. DHPEA-EDA can protect red blood cells from oxidative damage that these cells are particularly sensitive to.

The impact of olive oil on cancer prevention:
Extra virgin olive oil might possess anti-inflammatory, anti-proliferative, and anti-apoptotic effects. Experimental studies provide new evidence that olive oil has the potential protective effects against cancer of colorectal, breast, and upper digestive tract.

Summary:
Olive oil contains monounsaturated fats and is rich in polyphenols. Olive oil helps lower cancer risks. Other benefits include protection against heart attack, stroke, osteoporosis, cell aging, ulcers, and even gallstone formation.

Final note:
Virgin and extra-virgin olive oils may contain higher levels of polyphenols (powerful antioxidants) compared with processed or refined olive oils. Consuming Extra Virgin Olive Oil is a part of a healthy diet, but as with most foods, moderation is important. Good fat is still fat and all types of fat are high in calories.

How do you consume olive oil in your daily diet? We’d like to hear it!

Photo credit: by Seda Inal

If you’ve followed the news about the oil spill in the Gulf Coast for the past month and half, if you’ve seen the tragic images of oil-soaked or oil-coated animals, or learned of the climbing toll of dead and injured birds and marine animals, you’re probably concerned about how much threat this oil disaster poses to our health. Although a few experts claim its toxicity is minor to humans, such advice does little to ease public worries and fears.

Good news: The initial testing of water showed negligible contamination, and the government tried hard to stop the seafood from Gulf regions from becoming distributed into the marketplace.

Anticipated news: Clean-up status? More testing results? Health risks to the public primarily stem from contaminated seafood and inhaled airborne oil toxins. Because hurricane season is approaching, the concern is that oil hazards carried by winds and ocean currents could threaten widespread regions along adjacent shorelines or estuaries.

Bad news: The impact of spill will last years in terms of environmental, economic, and public health consequences.

The truth: The seriousness of long-term health effects on people is inconclusive at this point. According to the National Resources Defense Council (NRDC), airborne toxins after an oil spill include toluene, benzene and polycyclic aromatic hydrocarbons — all of which are known carcinogens.

What’s the connection with cancer risks?
Crude oil contains a mixture of hundreds of different hydrocarbons, other organic and inorganic, as well as toxic substances. Some of them are carcinogens (i.e., cancer-causing substances), from polycyclic aromatic hydrocarbons (PAHs) and benzene to tar and more. Others cause neurological and reproductive disorders, as well as skin and lung illnesses. Today, let’s just focus on one of them — Benzene. It is known to cause cancer in humans, particularly leukemia.

What is benzene?
Benzene is a colorless, aromatic, highly flammable liquid. It evaporates into air very quickly and dissolves in water slightly. Benzene is used widely in the U.S. (one of the top 20 chemicals for production volume) as a building block for plastics, rubber, resins, nylon and synthetic fabrics, and as a solvent in printing, paints, dyes, detergents, dry cleaning, and pesticides.

What are the sources of benzene in our daily lives?
- The air at gas stations, since gasoline fumes contain relatively high levels of benzene.
- The air emitted from burning coal and oil, and motor vehicle exhaust.
- Cigarette smoke, since benzene is a natural part of tobacco smoke.
- Indoor air from products containing benzene (e.g., glues, paints, detergents, furniture wax).
- Occupational exposure — people working in industries that make or use benzene.

The takeaway message: The impact of health hazards from Gulf oil spill might be minor to populations residing far from the tainted shorelines. But you don’t need to be exposed to a disaster to become exposed to any harmful chemicals released from it. Some of the same carcinogens, such as benzene, occur in our everyday environments, whether you live in New Orleans or Seattle, Florida or Alaska. Become aware of the chemicals you run into on a daily basis.

Tip to share: Air pollution is a reality, whether we’re discussing outdoor or indoor environments; that’s why an air purifier is so essential! I’ve personally benefited from it. Use air purifiers in any space where you spend a significant amount of time, especially for pregnant women, those who suffer from asthma and other respiratory disorders, and those with a weakened immune system.

What’s your thought?

Photo:  Before and after cleaning of the Gulf oiled pelican — credit to International Bird Rescue Research Center

Summer is a wonderful season for just about everybody. We love to have fun! Whether you are on the beach to soak up some sun, taking a vacation trip with your family, enjoying playing with the kids outdoors, or barbecuing in your back yard, hidden hazards could take your joy away.

Raise your awareness of potential summer dangers

First, the acronym SAFETY can help you become aware of the following potential dangers:

Sunburn and sun over-exposure with its related risks
Allergies and infections (caused by insects, poison ivy, chiggers, etc.)
Food poisoning
Extreme heat, heat stroke, sitting in a hot car
Travel and roadway hazards
Youth-related risks (Children out of school are prone to outdoor accidents.)

6 Unforgettable tips that add to your summer fun!

Now, let’s revise the acronym SAFETY for 6 tips to prevent the above hazards.

Sunscreen SPF >15 to prevent sunburns, sun-retreat strategies to limit sun exposure
Avoid insect bites by using necessary bug sprays, without over-using insect repellents
Food safety procedures, from storing, cooking and clean water to hand-washing
Enough water to prevent dehydration, and little or no alcohol
Take responsibility for car maintenance, trip preparations, and road hazards.
Youngster’s supervision, babysitter instructions, and emergency readiness.

Being aware of these six kinds of hazards and being able to respond appropriately can help make summer a safe and enjoyable season.

How do you prevent summer hazards and keep safe? We love to hear it! If you like this post, please share it. Sharing is caring!

Photo credit: by Metal Cowboy

Ultraviolet (UV) radiation is a carcinogen, period. UV damage comes from sun. It is well established that excessive sun exposure causes skin cancer.  Sunscreen-wise is to know some important facts about UV radiation and sunscreen efficacy as follows:

1. Understand how sunscreens/sunblocks work. Briefly, a sunscreen can filter UV radiation from sunlight. A sunblock, on the other hand, reflects or scatters the UV rays away so that it doesn’t reach the skin at all, which is preferable.

2. Be mindful about UVA.
a) UVA exposure of human skin mainly produces free radicals, which lead to DNA damage, cell and tissue injury, and consequently skin cancer.
b) UVA alters immune function, and it is primarily responsible for skin aging.
c) Over 90% of UV radiation is UVA, and it penetrates the skin deeper than UVB.

3. Clear up any confusion on SPF (i.e., sun protection factor). SPF is a number that you can use to help determine how long you can stay in the sun before getting a sunburn, and sunburn is caused by UVB radiation. Likewise, SPF measures how effectively the sunscreen formula limits skin exposure to UVB rays. The higher the SPF, the more protection the sunscreen provides against UVB rays; which is only meaningful within the range of 1 to 45, as science has shown. Currently, there is no uniform measure for UVA protection or absorption.

4. Now you know what to look for when choosing a product for sun protection. Remember: The degree of UVA filtration determines the quality of overall UV protection, whereas the number of SPF indicates the quantity of UVB protection.

5. Practice sun protection and know why. The use of sunscreen/sunblock plays a role in melanoma prevention.

In comparison, sunscreen-abuse is to use a sunscreen in order to allow a person to stay in the sun too long. Although sunburns may be prevented, skin cells are on their way to malignancy. This especially happens when a product is inadequately used or with incomplete UV spectrum protection. In one word, sunscreen-abuse can compromise sun safety and skin protection.

Do you know that more than 90% of skin cancer is caused by excessive exposure to the sun? What’s the risk for you to develop skin cancer?

Let’s start with sun exposure. 15-minute sun exposure is enough for the body to generate vitamin D although vitamin D can be obtained from other dietary sources. However, hours of exposure to the sun when less protected can result in serious sun damage. And the biggest threat that the sun poses to our health is its capacity to cause skin cancer.

The sun emits three types of invisible ultraviolet (UV) rays, i.e. UVA, UVB, and UVC. It damages the human skin primarily through UVA and UVB. UVA rays are responsible for rashes, and allergic reactions, while UVB rays, for sunburns. Surely, both UVA and UVB speed up skin aging; yet more seriously, they cause skin cancer. These effects vary with seasons, time of the day and location on the planet related to the sun. For instance, the rays are strongest between 11 a.m. and 3 p.m. in the summer. Threat of UVC rays is negligible, since they are essentially blocked by the ozone layer.

Therefore, the number one risk factor of skin cancer is too much time in the sun. Likewise, a history of spending significant time at tanning salons also increases the risk. By now you know that tanning may give a great look on the surface but caustic harm in the deep.

Other risk factors of developing skin cancer include:

• A sun-sensitive skin type or fair skin
• Bad sunburns
• Family history of melanoma or other skin cancers
• Personal history of melanoma or any type of skin cancer
• Having many moles (common or atypical ones)
• Weakened immunity

See our S-H-A-D-E advice to protect your skin from sun damage. And follow our 9-characteristic guide to carefully examine your skin once a month and look for any spots that are new or changing.

For more information about Cancer Risks & Prevention, visit CancerPreventionDaily.

Photo credit: by linh.ngân

To minimize your risk of developing skin cancer, the best course of action is to know your skin well and exam it regularly. Why? First, skin is the largest organ on the human body and it deserves attention and care. Second, early detection is crucial, especially since some common types of skin cancers are curable (An exception is melanoma, which is malignant and the deadliest.).

Skin cancer can occur just about anywhere on the skin, but most often on the areas exposed to the sun — the scalp, neck, face, lips, ears, arms, hands, and legs. It can also appear in odd places, such as between your toes, underneath your nails, and even around your genitals. With that in mind, here are some characteristics on what to look out for, particularly regarding moles, bumps or skin spots:

Size: Any new or growing blemish bigger than 5 mm (or a pencil eraser).

Border: Moles or bumps with an irregular border or ragged edges.

Color: A combination of more than one color.

Height: Uneven surface or bumpy appearance.

Asymmetry: Different appearance on one half compared with the other.

Texture: Scaly and hard, or scaly patch of skin not soothed by lotion or other remedies.

Fluid: Signs of fluid or blood.

Pain: Failure of sores to heal after a week or two.

Evolution/Change: Any changes in size, border, color, surface and etc.

What to do next?
If you notice any of the above signs, check with your doctor who can let you know whether it’s a benign growth or cancer. If necessary, a biopsy will be performed.

Expert Recommendation: Schedule an annual skin cancer screening.

Image credit: The Skin Cancer Foundation
(Top right: a normal mole; middle: malignant melanoma; and bottom: malignant melanoma)

During a recent family crisis, I had the opportunity to get to know several respected elderly individuals in their 90s and listen to their inspiring stories about their longevity. It has been a very valuable experience. What we’ve been advocating for cancer prevention is actually reflected in the practices or habits of real people who have managed to outlive many around them. Through my informal conversations, I learned that small lifestyle changes can go a long way to boosting longevity.

There is a wealth of information about longevity out there. You may have read some of it. However, I’d like to share what I learned from the real folks by briefly summing up these 7 tips:

1. Be physically active. Exercise, walk around, enjoy gardening, keep moving, and get involved in church, social groups and the community. Simply put, find things to do.
2. Eat healthy and properly. Make sure to eat more fruits and vegetables and don’t over-eat. Taking care of your body is crucial to longevity.
3. Be positive; keep your eye on the big picture and the purpose of life. Why do you get up in the morning? Helping others can be rewarding. Both my father and my father-in-law always made time for others; they helped a lot of people.
4. Work at creating a happy marriage. Happy marriages can positively impact your life expectancy, for sure. I personally know several folks in their 80s and 90s whose marriage lasted over 50 or 60 years.
5. Take a nap and sleep well. In today’s rush to get everything done and an emphasis on healthy eating and exercise, we often forget about the huge benefits of sleep. Taking a midday nap is one of the best ways to lower stress from work and stress on your heart. Lack of sleep weakens the immune system and adversely affects health, especially mental health. People I know who have lived a long life make time to take a nap now and then, and some almost everyday.
6. Relax and reduce stress from life. Peace of mind adds to your longevity.
7. See you doctor regularly. If you are experiencing what may be a medical issue, don’t put off seeing a medical professional. Most of the elderly folks I have had the privilege to meet have had their bouts with health complications, such as bypass surgery, cancer, or other illnesses, but they overcame the challenges and lived well by being proactive and taking preventative measures.

A Final Word from the Wise

Clearly, people living a simple, healthy lifestyle — not smoking or consuming alcohol, engaging in physical activity, eating healthy and staying happy experience longevity. Again, living a healthy lifestyle is a simple matter.

Photo Credit: by M@rg

May is National Skin Cancer Awareness Month. Skin cancer is one of most common cancers in our society, although it is one of the most preventable types of cancer. Do you know that more than 90% of skin cancer is causes by excessive and/or unnecessary exposure to the sun?

Everybody loves the sun! However, just like anything else, you can suffer serious consequence from over-exposure. Here I am going to guide you on how you can protect yourself from sun damage. The acronym “SHADE” is a handy way to remember the keys to sun protection.

No. 1
S stands for Sunscreen application. Use a moisturizer with SPF 15 or higher on a daily basis. Sun Protection Factor 15 provides protection 15 times longer before sunburn. Accordingly, SPF 30 provides protection 30 times longer. Make sure to use sunscreens that block both UVA and UVB.

No. 2
H stands for Hiding from the sun. Skin is the largest organ in the body; it’s essential to preserve its function. Whether you stroll under the sun or enjoy outdoors adventures, wear sunglasses, a hat, and cover up with loose clothing. Also, make sure your sunglasses have both UVA and UVB blocking properties.

No. 3
A stands for Away from the sun, Staying away from the sun is especially paramount between the hours of 11 a.m. and 3 p.m., because this is when the sun is at its strongest, making this time the riskiest for burning.

No. 4
D stands for Defense with antioxidants or daily supplements. Sun damage is characterized by generating free radicals and antioxidants (especially carotenoids) are powerful weapons that fight or “catch” free radicals. Build up your antioxidant defense by eating fresh fruits and vegetables, and by taking a daily supplement. As research indicates, nutritional supplements can alleviate sun damage and ease numerous skin conditions.

No.  5
E stands for Educate everyone. Remember, E is for education, not entertainment under the sun! Start with children and young adults. Instruct skin care equally to women and men. Regardless of gender and age, we are all exposed to the same sun. These days, the sun is even more unkind compared to two or three decades ago due to changes in ozone protection. Thinning ozone layers in the atmosphere cannot filter out UVA radiation and UVB radiation as well as they could previously. Therefore, skin damage happens earlier and at a deeper level.

Let’s recap the 5 ways that you can protect yourself from sun damage:

Sunscreen should be applied daily.
Hide behind the sun.
Away—stay away from the sun during its most intense hours.
Defense against the sun should include using a daily supplement.
Educate everyone—young and old, men and women.

Take home message:
The acronym SHADE stands for a set of effective weapons against sun damage. Armed with SHADE, you are safe when you enjoy the great outdoors on a nice, sunny day.

Phonto credits: by ktylerconk, Graham and Sheila, and by goodrob13

To prevent cancer, it is essential to make small changes towards creating a healthy lifestyle by eating a balanced diet filled with healthy foods, exercising daily, maintaining a healthy weight, quitting smoking, limiting alcohol, and finding enjoyable ways to handle the stress in life.

Treating our environment friendly is equally important for reducing cancer risks. Earth day can serve as a reminder to raise awareness of environmental pollutants and toxins, which play a significant role in the cause of cancer. Keep informed on avoidable causes of cancer, particularly unknowing exposures to industrial carcinogens in air, water, the workplace, and in our larger community.

Treating the environment friendly is a synergy with cancer prevention, so let’s ensure a healthy environment for day-to-day living. A healthier environment leads to a healthier life.

What’s your thought on Earth Day?

Photo Credit: by jurvetson

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.

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.

If you live around the Washington, DC area, you may have seen the cherry trees in full bloom around the Tidal Basin. If not, have a peek of these wonderful shots taken at the National Cherry Blossom Festival. 

Back to our topic on spring cleaning. This is a great time to de-clutter not only our spaces but also our minds. The winter doldrums have passed, and spring speaks of new beginnings. Human emotions and/or thoughts, negative and positive, influence our bodies and can be reflected in physiological and immune interactions. It has become abundantly clear that positive emotions and psychological well-being have beneficial effects on physical health. Conversely, negative emotions or attitudes, as well as stress, appear to weaken one’s natural resistance to carcinogenic attacks. So if anything needs clearing, it’s our mind.

There are many ways to clear your mind, such as meditation, yoga, deep breathing, listening to relaxing music, going outdoors, writing journals, or simply doing less. Let’s just talk about the joy of seasonal beauty like cherry blossom viewing in America’s capital. I’m sure that folks outside DC can also enjoy their own variety of nature’s splendor during spring time.

Gorgeous sunshine and spring wind are accompanied by a magnificent show of pink and white flowers at the peak of blooming. Taking a walk along the Tidal Basin, indulging in nature’s beauty and spectacular views — water, trees, and flowers, plus such national treasures as Washington Monument and Thomas Jefferson Memorial — brings with it a positive and relaxed mood, one easily shared with family and loved ones. A good long walk takes energy, yet amazingly such peaceful scenes can create energy as well.

Do you know there are 12 kinds of cherry trees that grow around the Tidal Basin? Well, I can also list more than 12 positive emotions and actions I associate with cherry blossoms: appreciation of nature, time with family and friends, relaxation, happiness, joy, love, energy, positive feelings from walking, positive moods and thoughts, smiling and laughter, de-cluttering of the mind, taking a break from stress, favorite activities, engaging in the present, and letting go of negatives. All of these effects promote physical and psychological well-being.

Do you have similar experiences? Without a doubt, they too benefit your immune system and aid in cancer prevention.

What’s your experience of cherry blossom viewing? What are your favorite ways to clear your mind? If you like this post, please bookmark it or share it. Thanks.

Photo credits: by daveynin

Potential health hazards, particularly cancer risks

Let’s take a peek inside the can:

1. The chemical BPA (Bisphenol A) has been used for years in can liners, other than clear plastic bottles. BPA has been linked to serious health problems such as reproductive abnormalities, diabetes, heart disease, and increased risks for breast and prostate cancer. According to Consumer Reports, “the latest tests of canned foods, including soups, juice, tuna, and green beans, have found that almost all of the 19 name-brand foods we tested contain some BPA. …We even found the chemical in some products in cans that were labeled ‘BPA-free’.” (Read the full article here)

Here is the catch: It’s important to know that just because a canned food is organic doesn’t mean it is sold in a BPA-free can. And just because a can is labeled “BPA-Free,” doesn’t mean it has been proven no BPA exists in the can/food.

2. Preservatives and additives are used in canned foods. Butylated hydroxyanisole (BHA) and butylated hydrozyttoluene (BHT) are widely used as preservatives or stabilizers. Yes, they are antioxidants, and add to a food’s shelf life. Still, they pose certain cancer risks. BHA is a possible human carcinogen. BHT may react with other ingested substances, causing the formation of carcinogens. Both BHA and BHT are toxic to the liver and kidneys.

3. Canned foods are processed foods, typically altered from their natural state for convenience and for certain safety reasons. For instance, sodium nitrite is used to preserve color and flavor of meat products. Processed meats carry nitrates and nitrites. They combine with stomach acids and chemicals in foods to form carcinogens. Regular consumption of processed meats is associated with various types of cancer, including lung, colon, esophagus, and liver. Additionally, food companies often use coal tar products (known carcinogens) for coloring and flavoring.

4. Other ingredients (such as salt, sugar/refined sugar, soda) are also found in canned foods. While these products have not been shown to cause cancer directly, they may increase the risk of obesity. Obesity contributes to 20 percent of cancer deaths in women and 14 percent in men. In addition, high intake of salt or refined sugar is also associated with cancer of the breast and upper digestive tract.

Because children are much more susceptible to any toxins, it is especially important to make sure the food you feed them and the containers and bottles you use to feed them are safe.

The bottom line

When it comes to your health, follow this ABC:

Avoid canned food
Best Buy is fresh food
Consider frozen food

What’s your thought about canned foods? If you like this post, please share it.

Photo Credit: by Srinath TV

Certain 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 have provided some information and tips in our website and blog here previously. Now we offer more related topics for your interest:

Fist, 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.

Finally, protect the safety of others and the earth. There are different kinds of recycling symbols, and Recycling Symbols Made Easy has clearly illustrated them.

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

Not all fats are bad. In fact, dietary fats are essential for nutrition and health. What really matters is the type and amount of fat you eat. Pull up a chair and let’s go through Dietary Fats 101.

Why is dietary fat necessary?
It’s a source of energy.
It facilitates vitamin absorption.
It makes food taste better.
Importantly, fats serve as a rootstock of calories and nutrients for infants/toddlers during their growth and development.

When is it bad?
When too much consumption contributes to these serious health problems:
1. Heart disease
2. Cancer development
3. Weight gain

How much total dietary fats do you need?
As recommended for an adult, your total fats should be limited to 20-35% of daily calories.

Not all fats are the same.

The “Good Fats”—healthy fats, i.e., monounsaturated and polyunsaturated fats.
Good fats lower risks of cancer and other chronic diseases. But not all “good fats” are created equal. When choosing good fats, quality is another factor to watch out for. Take an example of omega-3 essential fatty acid— the higher its content, the better.

The “good fats” can be found in the following dietary sources: olive oil, certain vegetable oils (such as canola, safflower, and corn), avocados, nuts (almonds, walnuts), fish like salmon and tuna (rich in omega-3 essential fatty acid), and flax seed.

The “Bad Fats”—saturated fats
Saturated fats come from butter, cheese, cream (ice cream too), red meat, poultry skin, whole milk, and solid shortening, to name a few sources.

The “Ugly Fats”—trans fats (processed fats, hydrogenated fats)
Trans fats are actual opponents of your health because they raise your risks for heart disease and cancer. If you’d rather not keep company with the “bad fats”, you definitely don’t want to be found at the dinner table with the ugly ones. These ugly fats like to hang out at the local fast food joints or in processed food items. Dietary sources include fast foods, fried foods, margarine, cookies, crackers, donuts, muffins, and shortening, as well as any foods made with “partially hydrogenated oils.”

Now your fat intake regime is clear –

• Consume good fats.
• Reduce/replace bad fats.
• Avoid trans fats as best you can.

Remember: The key is to replace saturated and trans fats with monounsaturated and polyunsaturated fats, which is more effective in preventing heart disease and cancer than reducing overall fat intake. Your body will enjoy the company.

What’s your thought on dietary fats?

These days, probably everyone knows about the evils of trans fats. But do you know that despite public knowledge, people may not be aware they are consuming a good portion of trans fats? What are trans fats exactly? How do they impact our health? And on a practical note, how do we avoid them?

Trans fats (or trans fatty acids, TFA) are formed through an industrial process called hydrogenation, in which hydrogen is added to liquid vegetable oils to make them more solid. So, they are processed fats. TFA are also found in small amounts in various animal products such as beef, pork, lamb, and the butterfat in butter and milk.

How bad are trans fats?
1. Trans fats raise total blood cholesterol levels, particularly LDL (bad) cholesterol.
2. Trans fats lower HDL (good) cholesterol levels. Higher LDL and lower HDL may increase the risk of heart disease, the leading killer of men and women in the U.S.
3. Trans fats may increase inflammation, a process in which your body responds to injury. It’s known that inflammation plays a key role in the blockage of blood vessels, as well as in the development of cancer.  

How do you know if the food contains trans fats?
Be careful about the words printed on the food package or Nutrition Facts Label.
Here’s how you should interpret such words:
“hydrogenated”/”partially hydrogenated” = trans fats
“shortening” = containing trans fats
“Trans Fats: 0 grams” = likely and/or actually containing trans fats
or  “Trans Fats: 0 grams” = contains less than 1 gram per serving, meaning if a food package contains several servings, you may end up consuming several grams of trans fats.

What are food sources of trans fats?
Here are some common foods that often contain trans fats :
- Margarine
- Red meats (beef, pork or lamb, esp. as the main dish or processed food)
- Cookies and crackers
- Donuts, muffins
- Microwave popcorn
- White bread
- Fast foods (e.g. fried chicken, biscuits, fried fish sandwiches, French fries, etc)
- Foods at many restaurants

If you eat out a lot, be cautious, as there are no food labels that come with your meal, and many restaurants use trans fats. The lack of regulations for labeling restaurant foods could be profitable for the restaurants, yet hurtful to your health.

You can also check out 10 Surprising Foods That Contain Trans Fats.

Here is the problem:
It is hard to evaluate the trans fats content in food items, thereby making consumption difficult to monitor. For example, do you know what you get from one doughnut at breakfast? More than 3 grams of TFA.  How about one large serving of french fries? More than 5 grams of TFA.

Although the FDA requires trans fats to be listed on the nutrition label, there are no labeling regulations for fast foods or restaurant foods. So, foods containing the unhealthy fats can even be advertised as “cholesterol-free” and “cooked in vegetable oil.” Plus it’s easy to be fooled, because food labels can read, “Trans Fats: 0 grams” when actually those foods contain trans fats. Needless to say, many folks are misled by marketing tricks or advertisements that often disguise lies under a thin veneer of facts.

Solutions:
Only you can say “NO” to trans fats, which is the most effective one.

In addition, limit trans fats intake to less than 1 percent of your total calories per day, as the American Heart Association recommends. This means if you need 2,000 calories a day, you should consume less than 2 grams of trans fats (i.e. less than 20 calories trans fats).

Photo Credit: by Mykl Roventine

Part of this week we were on the road to visit a dear family member who is in the hospital. Driving on the highway during our eight-hour trip each way naturally made me think of the topic of Ways to Keep Moving at Home. 

It’s natural to want to stay comfortable and relaxed, particularly at home, which of course is not a gym. But sometimes home life can become too cozy for folks who really need to use excess calories that would otherwise be stored as fat. And too much physical inactivity can do considerable harm, including increasing your risk for heart disease and cancer.

Sometimes efforts that seem insignificant can actually provide significant rewards. Several years ago, I had lower back pain. The physical therapist didn’t expect the set of exercises that are routinely recommended for such a problem to help me much. But I went ahead to give a try anyway. Every day after coming home from work, I lay on the carpet doing the moves the therapist had suggested for about 20 minutes while watching TV—my “cheerleader.” To my surprise and pleasure, my back pain disappeared 2-3 months later and has bothered me little since then.

Physical activity not only benefits you by helping you maintain a healthy weight while promoting good circulation and strengthening muscles, it is also a boon to your emotional well-being. It really pays off in the long run.

Staying active was a proven life-enhancer even in ancient times. During the Tang dynasty in China, the average lifespan was a little over 30. But China’s only female Emperor, Wu ZeTian, had amazing longevity, living for over 80 years. Staying physical active throughout her life was likely her secret. She was trained in multiple GongFu with her parents while growing up, and consistently practiced healthy QiGong. She also rode, shot, and was fond of other activities.

Since what was good way back then can still work wonders today, here are 8 ways to help you keep moving while at home:

1. Schedule a “move appointment” with yourself and commit to it.
2. Exercise at least 30 minutes a day, 5 days a week.
3. Take a walk around the neighborhood, do jump rope in the yard, or try running up the stairs (but not too fast—be careful!). Have you ever done 20 rounds? If you can do that, you are probably in pretty good shape.
4. Exercise while watching TV, or dance around the living room with the music.
5. Walk to the local grocery or convenience store instead of driving.
6. Take your kids to the park or the pool, and play with them instead of watching them.
7. For fun and motivation, learn a new sport that you can play out in the garden or indoors.
8. Work in your yard or garden.

What keeps you moving at home? What can you add to the list? I would love to read your comments.

Photo credit: by Rance Costa

We now know that household cleaners contain an array of harmful materials from acids, volatile organic compounds (VOC) and lye, to toxic chemicals and carcinogens. As the EPA stresses, “The release of these toxic chemicals into our environment can cause air pollution, as well as soil and groundwater damage. Contaminating our air and water can threaten human health and other organisms living in our environment.”

Now the question is — What do we use to clean instead?

This question brings back my own memories of cleaning. When I grew up in China, there were no household cleaners. My “cleaning crew” was a cloth, baking soda, and hot water. We did almost all the house cleaning jobs. For me, it’s not difficult to go back to work with my old cleaning buddies. Surprisingly, I found an evolutionary, effective performer — E-Cloth.

Welcome to this new, chemical-free way of cleaning up the toughest grime and grease on any surface. Unlike conventional cloths, as you draw an E-Cloth across a surface, the fibers clean by breaking up, trapping, and absorbing dirt and grease into the material. The E-Cloth uses over 500 million micro-fibers to lift unwanted dirt and germs, which are invisible to the naked eye from the smallest and hardest to clean places. All this works with just water. It has made my cleaning easy.

Because E-Cloth’s individual fibers are nearly four times finer than those of the typical or common micro-fiber cloth, E-Cloth carries four-times the cleaning power. The best news of all, no chemicals are involved, so there is no “upstream and downstream contamination” to be concerned about. Using E-Cloth gives us another tool that allows us to take responsibility for making our homes safer, our bodies healthier, and our environment less dangerous.

For more information on how E-Cloth addresses house cleaning, health, environment, and financial saving issues, visit Cancer Prevention Daily.

What are your thoughts on chemical-free cleaning? We’d love to hear your comments.

Are you ready for the Spring Cleaning? What cleaning products do you use to make your home clean and sparkle? Without realizing it, people have put health hazards in their homes while using many popular cleaners. Additionally, they may use spray bottles with these potentially toxic chemicals that go into the air they breathe. With tiny droplets and residue, the risks are substantially increased from asthma to cancer.

What’s hiding in those “cleaning agents”?

Toxic ingredients in household cleaning products contain carcinogens, i.e., cancer-causing chemicals, in addition to endocrine disrupters and neurotoxins. Several carcinogens, classified by the International Agency for Research on Cancer (IARC), are commonly found in household cleaners. Here are some examples:

A carpet cleaner may contain perchlorethylene, a known carcinogen.
A paint stripper may contain methylene chloride, listed as a possible human carcinogen.
Moth balls and moth crystals contain either naphthalene or paradichlorobenzene, listed as a possible human carcinogen.
Laundry detergents may contain trisodium nitrilotriacetate (NTA), listed as a possible human carcinogen.

Other known carcinogens such as benzene, formaldehyde, vinyl chloride, and carbon tetrachloride are also present in household cleaning products. (Learn more about their cancer-causing properties in this in-depth article “Eliminate Cancerous Roots in Our Homes”)

The ugly truth is that it often takes years and decades to develop cancer, through continual exposure to hazardous chemicals or even possibly long after chronic exposure. It’s such a sad consequence, given the fact that, with the right knowledge, we can control the exposure and avoid cancer risks discussed here.

What paths do these toxins travel?

1. They can remain on any surface you’ve cleaned.
2. They can enter your body via inhalation, contact, or possible ingestion.
3. For a pregnant woman, these chemicals or toxins can migrate through her own body into that of her baby, where they can damage the developing brain or other organs. As a result, a baby could be born with a defect or illness.
4. They can cycle back into your home. Although you may feel safe after watching the used chemicals disappear down the drain or toilet, it is possible for them to leach back into the tap water systems.

The point is — Even if the amounts are tiny, they can build up over time, contaminating the water we use to drink or cook, shower in, and wash our clothes and dishes. So, make sure what you’re using at home is safe, not just convenient. Think before you pour any chemicals down the drain.

More importantly, take action to protect yourself and your loved ones. Go through your household cleaners, such as bathroom disinfectants, glass cleaners, drain cleaners, oven cleaners, dish detergents, garden pesticides, paints, paint strippers, stain removers, furniture polish, detergents, degreasers, and even flea powders. Check to see if any toxic and cancerous ingredients are present, and safely eliminate them.

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?

On 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.

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?

Spring is fast approaching and with it, the need for spring cleaning. We get the job done by going room by    room, closet by closet, putting winter clothes away, throwing away or donating what we feel we no longer need, and maybe doing a few extra chores. While it’s a tradition to follow the above agenda, this guide will not only help you freshen up your home, but also help you maximize physical and mental health benefits.

As you go through your home, taking the following measures helps reduce your risk to potential health hazards.

1. Eliminate household cleaning chemicals and pesticides as much as possible, because their ingredients contain cancer-causing chemicals (i.e., carcinogens). Although some of them cause serious illnesses in addition to cancer, much of their long-term effects on human health remain unknown.

2. Go through all the plastic toys, food packaging, bottles, containers, supplies, and materials, and toss those items that are potentially harmful. Polyvinyl chloride (PVC) plastic often contains additives such as lead and phthalates. Phthalates have been linked to male reproductive problems and cancer. How do you know what to toss? One way you can tell if a product is made with PVC is to look for the number “3″ inside or the letter “V” underneath the universal recycling symbol. Remembering this little rhyme may also help: “4, 5, 1 and 2; all the rest are bad for you.”

3. Remove anything that has a strong chemical odor. For example, odor released from vinyl has a “chemical” smell to it.  Items like shower curtains and liners, placemats and table linens, packaging for personal or travel accessories often contains vinyl.

4. Toss away any plastic container or bottle with the number 7 inside the universal recycling symbol on the bottom, because it most likely contains BPA. Also another rule of thumb is to recylcle those items that are heavily scratched.

5. Don't forget to eliminate other not-so-obvious items that contain BPA including the following:
- Useless or unusable CDs
- Expired credit cards or other plastics
- Recycled paper-made books or magazines
- Receipts printed from gas station machines or similar auto-machines that are not needed for your records.

6. Limit canned food. First, if it contains meat, processed meat may increase your cancer risk. Second, the lining of canned food contains BPA. So, reduce your intake of canned foods. Eat fresh or frozen foods instead.

7. Eliminate the foods that contain high content of Trans Fats. They're really bad for your heart and your body.

8. Check out the labels of personal care products (for example, nail polish). The FDA requires that phthalates be listed unless they are an ingredient in fragrances. Phthalates are used in some nail polishes to reduce cracking. Choose personal-care products that do not contain synthetic fragrances.

9. Improve the air you breathe by checking radon levels, quitting smoking, and using an air purifier. 

10. Clear your mind! When things go wrong, it’s quite common to have negative thoughts, little voices, and emotions. Too much of this clutters the mind, and the brain doesn’t have enough space for positive thoughts. Even worse, you can end up depressed. Changing perspective can help. Spring cleaning is about removing dirt and getting rid of clutter. Do it for your mind, too. Free more space for positive and creative thoughts.

Well, these projects will add more work to your traditional spring cleaning. Yet these tasks are important since they could make substantial differences in the quality of your living space. So get all your family motivated and involved. Start walking through your home in search of stuff you don’t need, particularly the items mentioned above. The rewards?  A truly clean, fresh  home, an organized life, and physical and mental health benefits.

What’s your plan for spring cleaning? If you like this post, please share it.

Photo credit: Pink magnolia by Muffet; Blue macro by spisharam

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.

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

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.

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.
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

When it comes to losing weight, there is really no so-called “secret”. It all comes down to 4 E’s: Eat, Exercise, Energy balance, and Enthusiasm. Here is why:

Eat a healthy diet
A healthy diet is not just a part of your weight management. It may protect you against various health problems ranging from arthritis, to heart disease, diabetes and cancer.

Exercise regularly
Exercise and diet are two key components to good health, they go hand-in-hand. You don’t need to eat like a rabbit or live in a gym, but you do need to find ways to move. Physical inactivity has been linked to some types of cancer.

Energy balance
This is how you measure your result. To put it in a simple formula:
Calories in = Calories out. But make sure to take in smart calories.

Enthusiasm
You need to get excited about it, and enjoy your journey to ultimate health. “Lose the fat, not the fun”. I love this tagline!

I understand that there are so many challenges to your healthy eating, exercise and weight control, let’s turn challenges into fun and solutions. 

I’m having “Link Fever”, which will connect you to some great sites. So, whether you want to drop pounds, lose fat, or just maintain healthy weight, my labor may help you find additional information, resources and supports on your journey for weight management. Here goes:

1. Does your busy lifestyle hold you back?
Well, there is every day food for busy people — and you can eat at home. Alternatively, you can have fresh prepared, healthy, delicious “eDiets” meals delivered to your door.

2. Are high fat, high calorie and convenient foods too available for you?
They don’t help, and it’s frustrating. You may learn something from a person’s real life story and journey for weight loss. Hopefully lose that tyre/tire. In addition, rediscover the pleasure of natural, authentic food, fresh, seasonal fruits/vegetables such as summer tomatos, and incorporate them into your diet.

3. Are super-sized portions hard to resist?
Manage your portions. Have FREE Diet Analysis on what you really need.

4. Do you have too little time for physical activity?
Get inspiration from FatLossMama’s Quick Mom Workouts. If you are serious about “the burn”, and develop self-discipline, get help from Amelia, a health and fitness coach.

5. Are you confused about information when it comes to what really works for weight loss?
I hear you. Choosing a weight loss program could be a difficult task. However, the best weight loss program is what fits your case the best. In order to get the right information you need and help you make a well-educated decision, the best link I can provide is the link between you and your doctor.

6. Do you need more motivation? Are you ready to “work”?
It’s all about perspective. The important thing to remember is — Lose the fat, not the fun! For your TGIF, visit tasteful and healthy living; it makes me want to taste the Adam and Eve Martini !

To have fitness, food and fun altogether, join a veteran TV health reporter, who has a place available where there are not only news, tips, and interviews with top health professionals, but also contests, quizzes, and fun factors — stuff that can make diet and exercise more enjoyable.

Bonus: Here is an inspirational resource of creative home cooking, with hundreds of healthy recipes, esp. if you have a special diet need.

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

Photo credit: by Marc_Smith

I was saddened to hear about the passing of Herb McCullough after he lost the battle to cancer.

Cancer took another precious life. And it just happened too quickly for me. Although I experienced how hard it was when my dad passed away from lung cancer, I cannot imagine what this is like for his family.

When I first met Herb at a business meeting about two years ago, I captured his gentlemanly side, plus his not so obvious “joker” side. When I think of Herb, I see a nice man, down to earth, friendly, kind, and helpful. He loved his daughter. He got excited when he came up with a business idea, no matter what it was.

When I think of Herb, I see a good businessman. One thing about him was his punctuality. He was always on time for an appointment or service. Another striking thing about him was his mastery of plumbing. He could spot a problem precisely and solved it efficiently—even his wall cutting was so neat. I was quite impressed with how he fixed our bathroom plumbing system. “This is Herb. He is a master plumber.” That was how I always introduced him to people. Actually, he was quite fun to be around, too.

When I think of Herb, I see his strong faith in God. After he was diagnosed with prostate cancer, I witnessed his emotional transition from understandable anger to inner peace. I also saw his physical improvement, from a seriously ill condition to getting back to normal and stabilized for several months. In fact, his situation had gotten better to the point where he was able to keep up a part-time business. I talked with him about what inspired and sustained him since he did not take medicine or go through any therapy. He attributed all his recovery to his faith in God, in addition to his daily diet that included nutrient-rich juice. I was concerned about his financial needs in light of his illness and the effects that the economic downturn was having on his part-time business. Yet he expressed amazing gratitude that God had been providing him enough to survive, although it would not be enough for many people.

My heart is heavy. I lost a business associate, and a friend. In Herb, I saw an ordinary person, just one of us, living in peace, kindness, and gratitude, doing his best to survive while serving others.

My deepest condolences to his family.

Life goes on. Let’s win as many battles as we can.

Perfectly captured by Kjunstorm, the heart is perfectly created by two beautiful flamingos dancing along the way. Whether the flamingos celebrate “Valentine’s Day” or not, the superb shot reveals that love is elegantly expressed and cherished in the animal kingdom.

While February makes many folks automatically think of “Valentine’s Day” or “Lovers’ Day,” or for some of you guys out there, “Football”, I’d like to share my thoughts about February here.

Love and be loved. Flowers, pinkies, candy, gifts, gourmet dinners, and romance are all wonderful things around for your loved one, or for yourself if you are single, on Valentine’s Day. This is a time of showing special love, and more important, showing appreciation. Love and appreciation are the best gifts with a long lasting effect.

Love is more than just romance. Every day I think of my father, who passed away last summer. His legacy is about kindness and love. He had so much love, not only for my family, but also for others, for what he was doing and for life. The Chinese New Year is approaching, yet this year is going to be tough for my family. I’m passionate about my new endeavor to prevent cancer, and also have cancer friends to care for. And yes I, too, plan on enjoying the festivities of Super Bowl Sunday, accompanied with Super Snow — the winter blizzard 2010 in DC area!

Love your heart and enjoy chocolate! Circle “Your Heart” day on your calendar. Never ignore your own heart health. Fortunately, chocolate is not only for lovers but good for heart too, as scientific studies show that chocolate (dark chocolate >70% cacao) is rich in flavonoids antioxidants. But don’t eat too much!

May your February and your 2010 be filled with LOVE!

What’s your thought? What’s your favorite memory or experience of the month?

Are you falling off the wagon? Whether it’s a “New Year’s Resolution”, a “Weight Loss Diet”, or a “Fitness Program,” you are not alone. Do you want to get back on track and reach your goal? If you are serious about it, you can do it. Here are 10 ways to help you reconnect with your New Year’s Resolution or health program, and gain your momentum back.

1. Believe in yourself. It’s about your mindset. Attitude is small thing that makes a big difference. You have your goal, and you can achieve it. Remember it’s a journey, and set-backs are just challenges along the way. The main thing is, don’t give up. As a Japanese proverb says, “Fall seven times, stand up eight.” All you have to do now is to get back up, dust yourself off, and move forward again.

2. Acknowledge your setbacks, and realize it’s normal. Don’t feel bad or practice self-sabotage, and don’t use excuses either, because none of them help. Laugh at yourself, or at me. Hey, I fell off from my blog wagon! Now I’m back on it, typing away.

3. Re-visit and revise your written goal. First, a written goal is a must. It’s so simple and has proven to be so powerful. A goal without being written is simply a wish. If you have written it, great! But don’t forget, you’re not writing it on a stone tablet. Re-examine your goal to see if it is realistic and the steps toward it attainable. If not, revise it.

4. Take action. Start today. Starting is not always easy, but in the end, your actions will be rewarded. Just by driving to the gym you will be more likely to hop on that treadmill; one step will lead to more, and you’ll feel great as your brain releases endorphins. Just remember: Small steps count, even if it’s just a walk to the local grocery store or around the neighborhood. Movement brings joy.

5. Dig for the causes of falling off, target it with solutions. What exactly holds you back? Time? Overloaded work? Boredom? Laziness? Be honest with yourself, be reasonable, and take responsibility.

6. Set a time for it, no matter how long or how short, whenever it is. By scheduling time, you make it priority. Then meet your “appointment”. This is not only about self-discipline but also a solution to “finding time.” By not having a schedule, it’s easier to fall into the excuse-trap of “I have no time for it”? No time for your goal? Well, squeeze 10 minutes, if not more, from your daily life.

7. Make a switch, change your routines. Sometimes people stop or get stuck simply because of boredom or repetition, or worse, lack of progress. A change can bring excitement, momentum, and even results. Challenge yourself to do something completely different.

8. Have fun! If you dread the idea of working in the gym or eating something you aren’t enjoying, just don’t do it. Create a variety of ways to achieve your goal, whether it’s diet or exercise. You’ll be amazed with the results. For example, try a new recipe, do 5 minutes of squat-jumps, or put on some energetic music to cheer you up while exercising. Alternatively, learn something new.

9. Find connections, get support. Whether it’s a family member or friend, a fitness buddy, a club, or online resources (forums, blogs, favorite sites), you have someone to share experience and get inspiration. At least, you have me here on your journey.

10. Reward yourself. Give yourself a pat on the back or a treat for the progress you make.

In closing, by practicing any of these 10 strategies, you can keep moving forward and achieve your goal!

What else would you add to the list to share your experience and help others?

Photo credit: mckaysavag