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Boost Immune System for a Healthy & Happy New Year
develop a strong immune system, i.e. your natural defense to cancer,
mental well-being is essential and within our control. Here are the
1. Maintain a positive mental outlook and develop high self-esteem.
2. Be grateful, remember 5 things to appreciate before going to sleep everyday.
3. Be willing to give and help others.
4. Have a sense of humor, even at stressful times or when you make mistakes.
5. Reduce stress via any techniques that work for you (e.g. exercise, meditation…).
6. Develop rich and warm relationships with family and friends.
7. Ensure adequate sleep (7-8 hours per night) and good rest.
Make Fiber Your Cancer-Fighting Companion
Dietary fiber can protect against several forms of cancer including
breast, stomach and colon cancer. While your body cannot digest it,
fiber helps move food, eliminate waste and carcinogens.
is abundant in whole grains, beans, fruits and vegetables. Here are 5
practical tips to get 30-35 grams per day as recommended:
1. Breakfast: Have oatmeal, high-fiber cereal or fiber-rich English Muffins.
2. Lunch: Eat plenty of veggies and beans, or use whole grain bread and vegetables for your sandwiches.
3. Dinner: Eat whole-wheat pasta, brown rice or potato with skin, plus veggies and olive oil.
4. Snack: No-salt popcorn, All-bran, Multi-grain crackers or high-fiber bars, plus fresh/dried fruits and seeds.
5. Drinks: Fruit/Veggie juice, low-fat yogurt or soy milk.
Reduce Your Exposure to BPA
Bisphenol A (BPA), a chemical, has been linked to breast, ovarian,
prostate and brain cancer, not to mention other diseases/disorders.
It’s not only from canned drinks and canned food, but also from various
hidden sources. To reduce your exposure, remember top 5 safety tips:
1. Use glass bottles for babies, or BPA-free plastic bottles.
Microwave food in glass or BPA-free plastic containers. Use glass,
stainless steel or porcelain containers, especially for hot food or
3. Unless BPA-free, avoid putting plastic containers in dishwasher or using harsh detergents.
4. Reduce the intake of canned foods, canned soft drinks.
5. Limit handling printed receipts at the gas station or from automated machines.
Essential Techniques to Lose Weight
Each year countless New Year resolutions are made to lose weight.
However, the majority of them are unsuccessful. There is no magic pill,
period. We have 4 proven core tips:
1. The #1 “secret” is Discipline, because weight loss is a life time
practice based on lifestyle choices, not fixed programs done in days or
2. Remember a simple formula: Calories in = Calories out.
3. Intake more proteins and less fat to ensure nutrient-rich calories.
Always be physically active; find various ways to exercise: walking,
taking the stairs, biking, dancing, gardening, etc., and do it
10 Ways to Ensure Protein-rich Food with Cancer-fighting Nutrients in Daily Diet
In conjunction with a low-sugar and low-calorie diet, higher protein
intake can be beneficial for weight loss. Here are 10 ways of eating
protein-rich food to help you control weight and reduce cancer risks:
1. Fish (salmon, tuna, etc.), excellent source of protein.
2. Tofu and other soy foods, excellent alternative to meat.
5. Skim milk (not whole-milk, which contains high saturated fat).
6. Yogurt, low-fat
7. Cheese, low fat
9. Less or no red meat nor processed meat.
A variety of foods, whole wheat breads, whole grains, vegetables and
fruits. Mix them up so you gain not only more proteins, but also
healthy fibers, vitamins, minerals, and antioxidants.
Enjoy Chocolate and Reduce Cancer Risks
Chocolate is not only for lovers but good for your heart, plus a bonus
— your cancer-fighting agent. Here are a few tips to make you get the
most out of it.
1. Eat dark chocolate with ≥ 70% cocoa. Keep in mind, the higher the
percentage of cocoa, the more flavonoids. It’s also less sweet.
2. Eat moderate amounts regularly. Suggested intake is 1-2 oz a day.
Check the ingredients. Chocolate is a calories-dense food, with fat,
sugar, and possibly other ingredients added by the manufacturer. Choose
4. Integrate it into a healthy lifestyle, along with a balanced, antioxidant-rich diet and exercise.
Tomatoes’ Cancer Fighting Synergy
Tomatoes are rich in lycopene, an antioxidant and cancer fighting
substance. These food combinations make the protection more powerful:
Tomatoes + broccoli (or cauliflower, Brussels sprouts) = synergy of lycopene and sulforaphane.
Tomatoes + dark green leafy vegetables (e.g. spinach, collard greens) = synergy of lycopene and lutein.
+ cancer fighting veggies + avocado; help your body absorb cancer
fighting nutrients. Plus, avocados significantly lower blood
Phytochemicals (biologically active
components in plant foods) suppress tumor growth and block
cancer-causing substances from reaching their targets. So, eat a
variety of fruits and vegetables in salad, stir-fry, or as pizza
Prostate-healthy “Practice 101”
Age, inheritance and race are beyond anyone’s control. Yet you can control the following protective factors:
Eat a healthy diet. Avoid animal fat and trans fat. No smoking either.
A diet high in fat is associated with an increased risk of prostate
2. Exercise, be physically active.
3. Keep a healthy weight. Being overweight is just not good for your heart and body.
Control any inflammation (prostatitis) or growth. Visit your doctor if
you experience any burning sensation when urinating, fever or frequent
5. Early detection through regular checkups for
preventative screenings, e.g. prostate specific antigen (PSA) and a
digital rectal exam (DRE) is important.
6. Reduce stress and sleep well.
7 Protective Tips in Asbestos’ Continuing Presence
once used to fireproof buildings. It has been proven to cause lung
cancer and mesothelioma. In some aging buildings, asbestos is creating
a serious threat to public health, particularly cancer risks to both
employees and visitors. Here are 6 tips to protect yourself from asbestos exposure.
1. Find out if your building has asbestos and at what level.
2. Improve poor ventilation.
3. Repair a leaky roof, or problematic asbestos-coated ceiling tiles and walls.
4. Control flooding or water leaks with falling asbestos immediately.
5. Avoid asbestos-related hazardous working conditions.
6. Express your concerns to the employer.
If you experience any chest or abdominal pain accompanied by shortness
of breath, weight loss or fever, visit your doctor soon.
Warning: Asbestos is still around!
Two Philosophical Principles for Vitality and Cancer Prevention
“Life lies in movement”. “Life lies in quietness”. The former focuses on the external and physiological side, while the latter, the internal and psychological
side. It isn’t as contradictory as it sounds. It is really about
wholeness or mind-body connection -- an elegant combination of healthy
“Moving” tells us to stay physically active,
exercise to promote blood flow and organ functions. Each right action,
from diet to behavior, keeps the inside in motion. Meanwhile, modern
life creates a lot of stress, which contributes to many illnesses
including cancer. “Being quiet” guides us to find peace in our
surroundings, in our mind and spirit. Consequently, relaxation,
tranquility, gratitude, love and joy all help us achieve a sense of
Where Do You Stand in Minimizing Cancer Risks?
Western diets and lifestyle have been linked to increased risk of
various cancers, particularly cancer of breast, colon, prostate, and
possibly pancreas, ovary, and endometrium.
Stay away from the following “too much” and “too little” for your cancer prevention:
• Too much fat (vs. Recommended total fat intake: 30% of calories)
• Too much salt (vs. Recommended sodium daily intake: 500-1800 mg )
• Too much red and processed meat
• Too much TV watching
• Too little exercise (vs. Recommended: at least 30 minutes a day, 5 days a week)
• Too little fiber (vs. Recommended daily intake: at least 30 grams)
• Too little fresh fruits and vegetables (vs. Recommended: at least 5 servings per day)
Control Asthma and Reduce Lung Cancer Risk
Beautiful spring is approaching, so is the allergy challenging season
when irritations range from coughing, sneezing, tearing to asthma. Research indicates that asthma may increase the risk of lung cancer and that of lung cancer mortality, even for nonsmokers.
Here are some step-by-step tips to help you keep asthma symptoms to a minimum:
1. Track your symptoms concerning when and where.
2. Monitor the trigger(s) and avoid or eliminate it if possible (e.g. pollen, mold, dust, dust mites, animal fur or dander).
3. Get an accurate diagnosis followed by a treatment plan with your doctor.
4. Take your medication religiously.
5. Improve your immune system and overall health. Avoid air pollutants and reduce stress.
6. Remember: Certain foods can be your asthma trigger(s) or intensifier(s).
For more information on controling indoor air, dust and chemicals, as well as tips of spring cleaning for health, check out our blog site.
6 Tips to Reduce Salt Intake
Healthy diet includes limiting salt intake. High sodium intake has been linked to increased risk of stomach cancer, in addition to high blood pressure. Here are 6 tips to control your salt intake:
1. Know daily sodium intake: no more than 2.4g. That is about 1 level teaspoon of salt (6g salt or 2.4g sodium).
Evaluate, and reduce if necessary, dietary salt sources. (e.g. salty
foods/snacks, canned foods, TV dinners, restaurant meals, etc.)
3. Limit intake of processed foods (e.g. sausage).
4. If you eat out often, ask about salt in restaurant foods or request to omit salt.
5. Replace salt with flavor ingredients (e.g. garlic, chili, curry, or herbs).
6. Always balance your diet with plenty of fresh fruits and vegetables.
Calcium Intake 101
Calcium is an essential dietary mineral. Every cell and tissue in
the body use it. Calcium intake can prevent osteoporosis and other
Although it is not clear whether higher calcium intake
reduces cancer risks, some research suggests that high calcium intake
may increase the risk of prostate cancer. Here are basics for adequate
1. Recommended daily amount: 1,000 to 1,200 milligrams (mg) for adults. If taking supplement, take it with meals.
2. Maximal consumption: 500mg of calcium or less each time. The body can only absorb ~600 mg of calcium at one time.
3. Food sources: milk, yogurt, cheese, and dark green vegetables; also in certain grains and nuts.
4. Vitamin D helps your body absorb calcium.
5. Not recommended: Use calcium supplements to reduce cancer risks.
6. Women’s bodies absorb more calcium during the last two trimesters of pregnancy and breastfeeding, so ensure enough intake.
Favonoids and Seasonal Vegetables
Flavonoids are important antioxidants that prevent cellular damage
by free radicals and have anti-carcinogenic benefits. Here is a list of
flavonoid-rich foods; some are spring seasonal veggies.
Apples, one of few foods rich in Quercetin. The flavonoid has been
shown to reduce cancer risk and inflammation, and protect against other
diseases. So, “An apple a day keeps the doctor away” holds truth.
2. Berries including blueberries, blackberries, strawberries, and raspberries.
4. Celery, also an excellent source of dietary fiber.
6. Plums and Prunes. Prunes also help achieve regularity in bowel movements
7. Spinach, Broccoli, and kale.
10. Avocado, a “good fat”.
11. Vidalia Onions, the type only available during spring.
12. Green tea
13. Chocolate with 70% coco
Risk Factors of Stomach Cancer
Studies have shown that the following several factors may raise a person's risk of stomach cancer (or gastric cancer).
1. A history of Helicobacter pylori infection
2. Diet containing a lot of smoked foods, salted fish and meat, and pickled vegetables.
3. Gender — seen more common in men than in women.
4. Aging — Most people diagnosed with stomach cancer are after 50s.
5. Cigarette smoking
7. A family history of stomach cancer
8. Stomach lymphoma and/or inherited cancer syndromes
Although some of these cannot be controlled, others can, especially those related to lifestyle.
It’s time to quit smoking and the reason is simple — lighting a
cigarette releases more than 50 known carcinogens into the air and into
the lungs of smokers. Eliminating the exposure to those carcinogens can
prevent many new cases of cancer.
Smoking or passive smoking → most common causative factor of several types of cancer.
Smoking + Pollutants == More Carcinogens and More cancer risks
Smoking + Asbestos inhalation == a Lethal Combination
Smoking + Consuming alcohol == a Deadly Combination
Smoking then Quit smoking → added life span
Tips for Drinking Water Safety
Drinking water safety is crucial to not only cancer prevention, but
also good health. Commercial water bottles are convenient and
considered “purified”. However, there is no quality testing results
available, plus they are made from plastics. Leaching of chemicals like
Bisphenol A (BPA) and phthalates is common especially when the bottles
sit in the sun or a car in the summer. Here are 4 tips for drinking
1. Make sure that your tap water is safe based on the results from public water monitoring sources.
2. Filter your tap water for drinking and cooking to ensure it’s safer.
3. Use stainless steel bottles if you carry water around with you.
4. Be aware of “BPA-Free” water bottles since some of them tested contain BPA.
R aise Awareness of Pancreatic Cancer
Pancreatic cancer is one of the rare and deadliest cancer types. The exact cause of pancreatic cancer is largely unknown, but the following are known as risk factors:
Age: The risk of developing pancreatic cancer increases with age (most 50+).
Gender: Pancreatic cancer is more common in men than in women.
Race: In US, it’s more common in the African-American than in the white population.
Smoking: Smokers’ risk increases 2-3 fold.
Diet: Eating more meats and high fat foods may increase the risk, while a diet rich in fruits and vegetables may reduce it.
Diabetes: Studies suggest that diabetics have an increased risk of developing pancreatic cancer.
Pancreatitis: Chronic inflammation of the pancreas has been linked to this cancer.
Environment: Carcinogens and pollutants in the environment facilitate it.
Family history: Pancreatic cancer is proportionally more common in Jewish families due to a particular inherited mutation.
S potlight for S un Protection Foods
Dietary antioxidants have known effects against cancers of prostate,
breast, liver, lung and skin. Here we summarize a few of them:
1. Green tea: Research showed that its extracts (polyphenols) inhibit ultraviolet radiation (UVR) induced skin carcino-genesis.
2. Apples, apple juice, and apple products:
They prevent skin, breast and colon carcino-genesis in animal studies.
Epidemiological data indicate that regular consumption (one or more
apples a day) may reduce the risk for lung and colon cancer.
3. Colorful fruits and vegetables: They contain carotenoid antioxidants that fight free radical induced DNA damage.
4. Fish (like salmon and sardines) are rich in omega-3 fatty acids, which can inhibit cancer-causing potential of UVR.
5. Vitamin D:
It may provide protection against various cancers. When insufficient
dietary intake (from milk, egg, etc) and lack of sun, supplement with
1000 IU vitamin D daily.
Chives — Your Cancer Prevention Agent
Chives belong to the Allium vegetables, which also include garlic,
onions, scallions, and leeks. Here are their beneficial effects on
1. Allium vegetables have a protective effect against cancer of the esophagus, stomach and prostate.
2. Chives, rich in flavonoid antioxidants, also contain the enzymes that activate macrophage and slow down cancer metastasis.
Constipation is a common issue during cancer treatment. Chives can
prevent constipation, reduce cancer-causing toxin retention in the gut,
and hence prevent colon cancer.
How to make this wonderful addition a part of your cancer prevention diet? It can be:
- added flavor to tofu when frying;
- used as a garnish or ingredient for salad;
- served as an ingredient in soups, stews, or sauces.
Bonus: If you grow it in your backyard, you can benefit from gardening — getting fresh air and physical activity.
Control the Summer Foe — Mold
Indoor mold is mostly found in damp locations. Poor ventilation is
the primary cause; particularly in the summer months, air is humid, and
the windows are closed to keep the air-conditioner running cool.
has been known to harm our health when ingested or inhaled. It causes
respiratory problems, especially for people with preexisting
conditions. It has also been linked to cancer of testicles and breast.
So, how to prevent it?
1. Keep the heating and air-conditioning systems functioning well.
2. Control the humidity if possible. Moisture leads to conditions that are favorable to mold, dust mites, bacteria and yeast.
Fix the damp sources/problems, such as bathrooms, basements, around
windows, moistened ceilings or walls, wet carpets, and under the house,
even leaky pipes.
4. Do not use carpet if the humid and damp conditions cannot be controlled.
5. If mold becomes a serious problem, seek professional help.
Simple Substitutions for Cancer-fighting Nutrition and Benefits
1. Replace dark meat with white meat.
2. Replace fatty cuts of meat with lean ones.
3. Replace fats with olive oil or nuts.
4. Replace white rice with brown rice.
5. Replace sugar-rich disserts with fresh fruits.
6. Replace junk foods with vegetables.
7. Replace processed foods with fresh or frozen ones.
8. Replace salt with herbal seasoning.
9. Replace soft drinks with tea.
10. Replace artificial juices with water.
Enjoy Apples' Health Benefits Including Cancer Prevention
“An apple a day keeps the doctor away”. The truth of this ancient
wisdom comes with a new purpose. Eating more apples helps reduce your
cancer risks. Why?
1. Apples are rich in quercetin and pectin,
the antioxidants that many foods don’t have. Pectin can remove harmful
bacteria from human gastrointestinal tract, hence destroy the enzymes
required for colon cancer cell growth.
2. Apples contain
phytochemicals -- mainly flavonoids and polyphenols, have potent
anti-cancer properties, including anti-proliferative activities against
cancer cells of human colon, breast, and liver.
3. Apples are also
rich sources of many other nutrients, such as vitamin C and B, and
fibers – an important component to help bowel movements.
So, to keep cancer at bay, enjoy your apples! To maximize cancer prevention benefits, eat fresh ones with the skin.
shows that regularly consuming beans can help control weight, reduce
risks of diabetes, heart disease and cancer. Eating beans 4 times
weekly may prevent colon cancer.
Healthful nutrients in beans include:
1. An excellent source of protein — good alternatives to red meat.
2. Folate--an important B vitamin linked to lowering risk of colon cancer yet not produced by the human body.
5. Dietary fibers
6. Complex carbohydrates
7. Phytochemicals or antioxidants
Other beneficial factors are low in fat, calories and sodium, and free of cholesterol. Plus, they are inexpensive.
Easy ways to include beans in your diet: add them to soup or salad, serve them as a dish, or eat dried beans as a snack.
5 Easy Ways to Enjoy Summer Foods
now you might know how fruits and vegetables can benefit your health,
especially cancer prevention. There are a long list of fresh fruits and
vegetables available in the summer, such as apples, peaches, cherries,
strawberries, watermelon, pears, leafy green veggies, eggplant, bell
peppers, and so on. Here are 5 easy ways to consume them in your daily
diet. Think about:
1. Numbers - Eat a variety of types of fruits/veggies a day, several servings a day.
2. Color - Colorful salad is both healthy and appealing to your appetite.
3. Combinations - Incorporate veggies into a dish with fish or poultry, fruits into desserts.
4. Smoothies - Mix colorful fruits (fresh or frozen) with low-fat milk and yogurt.
5. New - Try a new fruit or veggie, and create a new dish.
Do Not Overlook Oral Cancer
Oral cancer refers to cancer that develops in any of the parts that
make up the mouth. It can occur on the lips, gums, tongue, inside
lining of the cheeks, and the roof and floor of the mouth. 70 - 80% of
oral cancer cases are associated with smoking or tobacco use. Other
risk factors include:
- Heavy alcohol consumption
- Poor dental and oral hygiene
- Chronic irritation, such as rough teeth, dentures, fillings, etc.
- Mouth ulcer or white plaque (leukoplakia)
- Infection with HPV (human papilloma virus)
- Gender – Men are twice as susceptible to oral cancer as women.
So, be aware of any changes inside the mouth and check with your dentist.
Easy Ways to Have Fun and Exercise in Summer
Because of summer heat, working out at the gym might not be a
welcome idea for some people. However, some activities are fun,
beneficial and easily incorporated into family time. Here are 10 ways
to do so:
Take advantage of the outdoors:
4. Play Frisbee
6. Try a new sport
7. Join a community sport
bottom line – Exercise is not just for weight loss. It can also promote
brain function, lift your mood and relieve stress. So, enjoy the
outdoors when the weather is warm and remember to stay hydrated.
Aspartame — Warning and a Careful Look
Aspartame, an artificial or low-calorie sweetener, gained FDA
approval in 1981 and is used in our everyday lives. There are more than
6,000 aspartame-containing products, the majority of which are foods
and beverages along with supplements (e.g. chewable vitamins) and
hygiene products (e.g. toothpaste). Are you among people who regularly
consume aspartame? If so, you might check the following findings and
rethink your intake.
1. Regular consumption of artificial
sweeteners for 10 years or more is positively associated with urinary
tract tumors in humans.
2. Aspartame significantly increases the
risks of various tumors in rodents, with a doubled risk in subjects
whose exposures begin during prenatal life.
3. Its neurological
effects include headaches, insomnia, seizures, behavior disturbances,
and even detrimental impact on neurological function.
Health implications of these studies signify that a sweet taste may silently bring a bitter payoff.
learn more information on consumer products related health benefits and
hazards, sign up for our monthly Newsletters and follow our blog.
Top 5 Summer Health Priorities on Lowering Cancer Risks
1. Sun protection. Skin cancer is the most common form of cancer in the United States. Seek more helpful tips from our website and blog.
2. Avoid tanning beds or sunlamps. The UV rays from them are as dangerous as the UV rays from the sun.
3. Control the use of insect repellants, insecticides and pesticides. They are used in all sorts of settings and contain some carcinogens, contributing to more pollutants in our environment.
4. Avoid alcohol abuse at summer parties. Alcohol consumption has been clearly linked to several types of cancer.
5. Reduce Soda consumption.
Soft drinks are loaded with sugar, enough to cause various health
problems. Particularly it has been linked to obesity, which contributes
Eat More Green Leafy Veggies for Cancer Prevention
Dark green leafy vegetables (e.g. kale, spinach and collard greens)
are an important part of heart-healthy and cancer-protective diet.
Check out our recent blog post — Green Leafy Vegetables Help Reduce Cancer Risks
To help you consume more dark green leafy vegetables and get most of nutrients, here are 4 tips:
1. Eat fresh: Add tender greens such as baby spinach or romaine lettuce in salads or sandwiches.
2. Steam: Tender greens (spinach) need only a minute or so, but tougher greens (kale, collard), 10-15 minutes.
3. Stir-fry: Cook bok choy with healthy ingredients like olive oil, garlic or onions.
4. Make soups: Add tougher greens along with other veggies or ingredients to your soups.
Pamphlets at local grocery stores and tasty recipes from cookbooks or online may provide more ideas for preparing these veggies.
Raisins as an Integral Component of Healthy Diet
Grapes are a valuable source of phytonutrients esp. resveratrol.
In addition to their known effect on improving overall human health, grapes and
raisins – its dried form – have shown protective potential against devastating
illnesses, such as Alzheimer's disease and cancer. Raisins are a high-energy
yet low fat food with natural sweetness, potassium, and fiber. Here are 6 tips to incorporate raisins into your
- Sprinkle over breakfast cereal.
- Pack as a snack with nuts and seeds.
- Add to yogurt.
to fruit, veggie or tuna salad. See
- Add to some baked food such as bread, muffins and
- Fit in many recipes easily, e.g. an ingredient of poultry
stuffing or soups or side dishes.
A Simple and Health Beneficial Habit
Harmful bacteria cause infections or illnesses including cancer.
They enter your body through the skin, respiratory or digestive tracts,
or contact contamination. That’s why frequent and proper hand washing is
a simple way that
you can control to prevent many bacterial infections by not getting sick
spreading illness. Therefore,
1. Wash hands:
- before eating and preparing foods.
- after handling raw poultry or meat.
- after handling garbage, contaminated or soiled items.
- after using the toilet.
- after touching an animal or handling animal’s waste.
- before and after touching a sick or injured person.
2. Take a travel-size alcohol-based hand sanitizer with
you, which is convenient to carry and doesn't require water.
3. Educate children to cultivate a good habit of hand washing
before eating food after using the toilet.
Top 7 Ways Children Are Exposed to Toxins
Environmental toxins cause various health concerns including
cancer, developmental and reproductive disorders in children. Children are far
more vulnerable to toxins than adults. They are exposed through:
1.Toys or items they play and/or use.
2. Unhealthy and processed foods.
3. Contaminated air and water.
4. Ingesting the toxins by behaviors like chewing, putting non-food
items or dirt into their mouths.
5. Plastic containers or bottles, plastic tableware and food
6. Toxins from house cleaners, pesticides and radon.
7. Passive or secondary smoking – About 40% of children in
US are exposed to it at home
Identifying various sources of children’s exposure helps
take preventative measures.
Top 8 Ways to Protect Children from Exposure to Toxins
To prevent children today and tomorrow from paying the
price for toxins, take these important measures:
1. Purchase the least hazardous items.
2. Feed kids with healthy, natural foods, not canned or
3. Wash children’s hands before they eat and educate them
4. Test radon level, and replace artificial air fresheners
with air purifier(s) as indoor necessity.
5. Use water filters.
6. Practice chemical-free cleaning as much as possible,
store must-have chemicals in a secure place.
7. When in doubt when to keep or toss plastic products,
check the number inside the universal recycling symbol and remember this chant
“1, 2, 4 and 5, let the rest fly”, because the rest are harmful.
8. Time to quit smoking --- for your health, your loved
ones and children.
Top 10 Energy- and Immune-boosting Foods
juggling a busy schedule, you need a lot of energy. Otherwise, you may feel
tired, exhausted, and even irritable. Healthy foods provide you fuel for energy
production. Here are 10 energy-boosting foods that benefit the immune system as
products (e.g. milk and yogurt)
and seeds – rich sources of various minerals for good health and energy.
– critical for your body functions.
They are nutritious, delicious, along with high-water content.
10. A variety
of fruits and vegetables (bananas, watermelon, mushrooms, etc.)
In short, a blend of healthy carbs, proteins, vitamins,
and antioxidants can revitalize your body.
Risk Factors for Blood Cancer
Blood cancer or Leukemia is basically a group of diseases
that attack the blood cells and bone marrow. Risk factors include:
1. Exposure to radiation, e.g. atomic bomb radiation
2. Exposure to toxic
chemicals or carcinogens, e.g. benzene
─ linked to some forms of leukemia
4. Family history
5. Certain genetic disorders or conditions ─ posting a greater risk.
6. Smoking, especially acute myelogenous leukemia (AML)
7. Age ─
seen in children and adults, but 60-70% of cases are diagnosed in those
8. A weakened immune
Preventing leukemia is still a challenge. However, living
a healthy and positive lifestyle can offer protective benefits.
Basics about Breast Cancer Prevention
is national awareness month for Breast Cancer. Here are some basics about breast
cancer that everybody needs to know.
1. Both men and women can get breast cancer.
2. Common symptoms are a lump in the breast, sometimes an
area of lumpiness, which can be found through regular self examination. The lump
is not always visible or painful, but can only be felt.
3. Other signs:
- Any change in the skin around the nipple or unexpected inversion
of the nipple.
- Breast pain or discomfort
- Weight loss
- A lump in the underarm area or bone pain could indicate
the cancer is spreading.
4. Individuals with family history of breast cancer, along
with alcohol consumption, have a higher risk.
5. The most important factor in fighting breast cancer is
catching it early – for timely treatment and close monitoring.
Health-conscious on Everyday Chemicals
There is a proven association between some environmental
chemicals and cancer risk. Unfortunately, many known toxic chemicals and
suspected carcinogens remain unregulated for safety concerns.
To lower cancer risks, it’s really important to take a
careful look at chemicals that we are using everyday. Some chemicals and toxins
that women are exposed on a daily basis may increase their risk of breast
cancer. Here are apparent sources:
- Household cleaners
- Plastics with BPA
- Other personal care products, e.g. deodorants.
- Non-stick cookware
– those grown with pesticides, growth hormones, or artificial fertilizers.
Do You Know Risk Factors for Breast Cancer?
Risk factors that
we cannot control:
• Gender – being female
• Age – older than 60 years
• Genetics – inherited genes, e.g. common gene mutations on
BRCA1 and BRCA2.
• A family history of breast cancer
• A personal history of previous breast cancer
• Race – White women have slightly higher risks.
• Dense breast tissue – higher risk of the cancer and
harder for diagnosis
• Menstrual period – beginning your period before age 12,
or menopause after age 55.
• Radiation treatment in early life.
Risk factors that
we can control:
• Not having children or having them later in life
• Recent use of birth control pills
• Post-monopausal hormone therapy
• Not breast feeding
• Alcohol consumption
• Being overweight or obese
• Lack of exercise
Environmental Toxins and Breast Cancer Risk
Environmental chemicals & toxins play an important
role in breast cancer development. More than a dozen men who either served or
grew up on the Marine base at Camp Lejeune, NC suffered from breast cancer, and
the cause has been traced back to the contamination of the water supply there
between 1957 and 1987.
Did you poison yourself slowly and daily by exposure to
environmental toxins unnecessarily?
Breast cancer risk may be increased, in some cases doubled,
by using household cleaning products or occupational exposures to endocrine
disrupting chemicals or mammary gland carcinogens (e.g. alkylphenolic
compounds, phthalates, polychlorinated biphenyls and dioxins).
How to Control Weight Gain
weight is a health challenge, especially when one is aging, it seems difficult
to control. Weight gain posts higher risks of many chronic diseases including
heart disease, type 2 diabetes, stroke and various types of cancer. If you are
already overweight, then preventing further weight gain is even more important.
are practical tips to help you control weight gain:
1. Be selective on what to eat,
nutritional and healthy foods are mandatory.
2. Be aware of when to eat and
when not to do so (e.g. a big dinner before bed can put more weight on you).
3. Be physically active, get
moving, since exercise and more physical activities help your body burn more
4. Weigh yourself on a regular
basis to monitor changes.
5. Evaluate your strategies and
keep your self-motivation.
How to Raise Awareness of Your Back Pain
Back pain is a common complaint. It can arise from
problems within any of the back components (e.g. bones, muscles, ligaments,
tendons and disks) and outside them. There are many causes of back pain. Our
focus here is to help you get timely diagnosis and treatment, because sometimes
back pain can signal a serious medical problem including cancer. So, never
neglect your back pain, especially when:
Your pain is heavily pressing, intense, constant, or persisting.
There is no obvious cause (e.g. injury or existing
It is accompanied by other symptoms, such as breathing
difficulty, bowel movement change, or bladder problems.
You experience unexplained weight loss.
You have history of cancer, drug or alcohol abuse, or osteoporosis.
If you notice the above signs, contact your doctor immediately.
Key to Having a Healthy and Happy Thanksgiving
Many different things go into having a healthy Thanksgiving Holiday and maintaining
a healthy lifestyle, consequently reducing cancer risks. Here are the top 5:
with eating right.
- Do not purchase a turkey that has been injected with butter or juices.
- Limit high-fat menus.
- Use low-fat cooking methods.
- Eat more vegetables and fruits, have more green side dishes (Brussels
sprouts, broccoli, green beans).
- Reduce salt and sugar intake.
- Do not over-eat.
holiday weight gain.
enjoy physical activities.
stress and relax.
How to Reduce Holiday Stress
With holiday busy schedules and multi-responsibilities,
one can easily be stressed out. Since stress can translate into negative
changes in the body, we help you win control over stress with these 8 best tips:
keywords -- Prioritize, Be realistic, and Simplify (PBS). Use
them to plan ahead.
easy does it. Holidays are not time for perfection, so do what you can.
the resources within your family and from neighbors and friends.
stress-relieving techniques. From breathing deeply, meditation, listening to soothing
music, to massage and exercise, whatever works for you.
budget-wise. Spend money within your means to avoid “New Year Depression” on
care of your body, and get enough sleep.
7. Laughter is an effective medicine.
8. Make the holiday season a time of Family,
Friends and Fun! This is the most important tip of all!
Holiday meals and festive
snacks are mostly high in fat, sugar and salt. However, many of them can easily
be replaced with nutritious yet tasty alternatives for cancer prevention
benefits. Here are top 12 tips:
Simple Healthy Substitutions for Holiday Foods
1. Replace dark meat with white meat.
2. Replace greasy dishes with vegetables.
3. Replace fats with olive oil and nuts.
4. Replace white rice with brown rice.
5. Replace white bread with whole wheat bread.
6. Replace chips with whole wheat/grain crackers.
7. Replace cheese dip with veggie/berry avocado mixed dip.
8. Replace salt with herbal seasoning.
9. Replace salty or candied nuts with spiced nuts.
sugar-rich desserts with fresh fruits.
alcohol with tea.
artificial juices or soft drinks with water.
Bonus: Replace white, milk chocolate with dark
Give a Gift for Good Health
Christmas is a time of gift giving in addition to family
gathering, celebrations, and parties. If you still search for a gift, something
for health would be a perfect gift that nobody will ever return! Here are a
list of ideas:
- Healthy recipe books
- Health club membership or pass
- Something for gardening or tools for working in the
- Something to help one keep regular physical activity
- Exercise equipment (as simple as a jump rope)
- Something for skin protection
- E-Cloth for chemical-free cleaning
- Something to help staying away from tobacco
- Certificate for early detection, especially for those
at a cancer risk but don’t have health insurance.
You’ve got the idea. The key is to show your care for
loved ones’ or friends’ health.
Top 5 Cancer Prevention Guidelines
Limit alcohol intake.
Keep physically active.
Maintain a healthy weight.
Eat a lot of fruits and vegetables.
It’s time for New Year Resolutions again. However, to reap
the results, determination and action are the keys.