Category Archives: Healthy Lifestyle

The Steep Price of Overlooking Prediabetes Risk Factors

By Hui Xie-Zukauskas

Stop Prediabetes_CPDWhen you have diabetes, self-managing this condition through a list of tasks can be very challenging in your daily life.

However, whether you live with or without diabetes, your days will be happier and your life, simpler, if you cut off or minimize, improve or prevent a few of 11 risk factors for prediabetes.

Prediabetes is a condition where blood glucose (blood sugar) levels are higher than normal, but not high enough to meet the criteria as diabetes. About 86 million of Americans adults have prediabetes, and 90 percent of people with the condition don’t know they have it, based on the CDC’s data.

So, it’s urgent to know your risk. Why? Because prediabetes may develop to type 2 diabetes, the progression can lead to several health consequences. Among these is an association of prediabetes with the development of cancer. Research reveals that prediabetes is significantly linked to an increased risk for cancer of stomach, liver, pancreas, colon, breast and endometrium.

Here I’ll help you learn 11 risk factors of prediabetes, which type 2 diabetes also shares.

  1. Overweight or obesity: Obesity is an epidemic, and of our greatest concern is that it has spread to our children. The fatty tissue makes the cells become less sensitive to glucose, leaving a higher level of sugar in the blood. One more note – overweight/obesity may cause insulin resistance, which is a condition where the cells do not respond to insulin properly; and to meet the body’s demand, the pancreatic beta cells produce more insulin to help cells absorb glucose from the blood stream. Excess insulin and insulin resistance are a hallmark of type 2 diabetes, and make weight loss more difficult.
  2. Abdominal obesity: Extra fat around your abdominal region is considered a risk. A waist size over 35 inches for women or over 40 inches for men may post a higher prevalence of prediabetes. “Belly fat” is associated with high blood pressure, hyperlipidemia, heart disease, stroke, and diabetes.
  3. “SAD” diet:Standard American Diet features high in sugar, fat, and red or processed meats, and excess carbohydrates. An inadequate diet can impair insulin sensitivity over time. Additionally, portion control is also a key player. To help manage, I’d suggest you start with a smaller-size plate, rather than a regular dinner plate.
  4.  Physical inactivity: If you are not physically active or regularly exercising, you may experience weight gain over time, and you’re more likely to develop prediabetes.
  5.  Long-term stress: Under stress, the body releases the hormone cortisol into the blood stream, raising blood glucose levels, which can cause diabetes.

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  6.  Metabolic syndrome: Metabolic syndrome is a group of three or more conditions that take place together and influence metabolism. When an impact of obesity, dyslipidemia (abnormal levels of “good” and “bad” cholesterol) and high blood pressure compounds, insulin resistance can occur.
  7.  Family history: Having an immediate family member or relative with type 2 diabetes considerably increases the risk of prediabetes.
  8.  Age: After the age of 45, the risk of prediabetes goes up, despite the fact that prediabetes can develop in anyone of any age. Aging alone contributes to decline in beta cell function of the pancreas. Aging could also let one easily get into inactivity, a poor diet, and a loss of muscle mass.
  9.  Ethnicity/Race: African-American, Native American, Hispanics, Asian-Americans and Pacific Islanders have a higher risk of developing prediabetes.
  10.  Gestational diabetes: Women who give birth to babies weighing over 9 pounds may be at a higher risk for prediabetes. Women previously diagnosed with gestational diabetes during pregnancy and their children have a higher risk too.
  11.  Polycystic ovary syndrome (PCOS): Women with PCOS are more susceptible to insulin resistance, thereby leading to prediabetes or type 2 diabetes.

Furthermore, activities contributing to chronic inflammation, such as tobacco smoking, excessive alcohol, and poor sleep quality, also post an increased risk of prediabetes and diabetes.

In the end, consider this price tag – The lowest cost of prediabetes or diabetes for individual health and our healthcare system is prevention, early detection, and timely treatment.

Nobody can control age, ethnicity, race or family history. But you can control those modifiable risk factors by changing lifestyle, especially having a balanced diet, exercise and healthy weight. Lifestyle modification can not only lower your risk of prediabetes or diabetes, but also that of cancer significantly.

 

Image credit: Clipart and CPD

Lifestyle Interventions in the Midst of Three Health Crises

By Hui Xie-Zukauskas Healthy Lifestyle in Right direction_CPD-Clipart combo

As a nation, we are facing three health crises: (1) Chronic diseases, (2) Obesity, and (3) Opioid epidemic.

The facts and figures below tell a sad story.

Impact of three health crises in the U.S. (estimated in 2016)

 

 

Morbidity

 

Mortality

% of All Death
Chronic diseases 25% of adults had two/more chronic health conditions. 595,690 deaths (cancer);  610,000~ deaths (heart disease) 48%
Obesity epidemic 36.5% of adults were obese; 35.6%, overweight. 300,000+ deaths (obesity attributable) 18%
Opioid overdose   59,000 – 60,000 deaths  

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*Data compiled from CDC, NIH and other health institutes.

Chronic diseases not only affect health and quality of life, they also add economical and social burdens. Specifically, about 86 percent of all health care spending goes towards treating individuals with one or more chronic conditions.

On the bright side, just eliminating three risk factors – poor diet, inactivity, and smoking – would prevent: 80% of heart disease and stroke, 80% of type 2 diabetes, and 40% of cancer, according to the Centers for Disease Control and Prevention (CDC).

It’s clear that poor lifestyle choices are key contributors in developing preventable chronic diseases such as cardiovascular disease, hypertension, diabetes, several types of cancer, and obesity. Lifestyle modification or intervention is not something new. However, it’s quite challenging to achieve and sustain success. So, here I will emphasize some key strategies and points you can use to fight these health crises personally.  

1. Keep a healthy diet. Intake a diet rich in vegetables, fruits, fish, beans, whole grains, nuts and other nutrients.

-          Reduce fats, sugar and salt in your diet, which may be packed as hidden ingredients in processed foods.

-          Reduce red meat, animal meats consumption too.

2. Participate in physical activity. Aim for a minimum of 150 minute exercise each week.

A combination of diet and exercise is effective in maintaining healthy weight. Take advantage of summer outdoor activities (e.g. swimming, walking, or playing at beach).

3. Quit or avoid addictive behavior such as tobacco, alcohol and illicit drug use.

-          Tobacco smoking takes more than 480,000 lives each year.

-          Rather than seeking substances as a mean for momentary pleasure, living a healthy lifestyle is an excellent regimen for meeting one’s physical, emotional, and social needs.

4. Maintain healthy weight. Weight control is about energy balance, i.e. Energy In = Energy Out. When energy intake exceeds energy expenditure, weight gain occurs.

-          Do eat good breakfast, and consume enough fibers and proteins.

-          Avoid emotional eating.

-          Yes, it’s not easy to make a big change. One step at a time. Don’t go it alone, lock arms for support and motivation.

5. Manage stress. There are many techniques to relieve stress, but the best ones are enjoyable, self-help ways that work for you.

-          Importantly, keep counting your blessings, because gratitude is a secret to happiness.

6. Get a good night’s sleep. Many people overlook this issue.

-          Lack of sleep for a long time may increase your risk of obesity, diabetes, and cardiovascular disease.

-          Sleep hygiene is essential to getting sound sleep (see previous article)

All of above healthy habits will effectively reduce triglyceride levels, cut blood sugar levels, minimize waist circumference, and lower blood pressure. As a result, most chronic conditions and obesity are preventable, and some can even be reversed.

So, go for a healthy, vibrant lifestyle!

 

Image credits: https://openclipart.org/; CPD

22 Proactive Things You Can Do on World Cancer Day and Beyond

By Hui Xie-Zukauskas

Mid_Blue Globe Bkg. Red Ribbon for WCDFebruary 4th each year is designated as World Cancer Day. This day is significant because it

  • kicks off a drive to expand awareness of cancer and its prevention;
  • offers a chance to discover risk factors for cancer and take protective measures;
  • provides a time to reflect on what you can do to make a difference in the fight against cancer;
  • embraces people around the globe to fulfill whatever needs to be done to control this deadly disease; and
  • presents an opportunity to spread a message – We Can Save Millions of People from Preventable Deaths Each Year!

Lifestyle-centered cancer prevention is evidence-based and it’s science. It’s no longer a theory or hypothesis, or breaking news. Healthy lifestyle measures provide powerful ways to lower the risk for many types of cancer.

The theme of World Cancer Day for the current three years (2016-2018) is “We Can. I Can.” Surely, each of us can do something, no matter how small. So, I have compiled a list of actions you can take for World Cancer Day and every day after:

  1. Set a “Cancer Patients First” agenda: Whether from a note, gift, prayer, or—best of all—a visit, let your friend battling cancer know you are with him or her in this fight.
  2. Pack a tool kit for cancer awareness or a thoughtful kit for cancer care.
  3. Remind your loved one to get a cancer screening. Early detection saves lives.
  4. Change one unhealthy behavior, e.g., harmful sun exposure, intentional tanning, alcohol abuse, or tobacco smoking (smokeless tobacco causes cancer too). Importantly, stay on the right course.
  5. Do something about early childhood weight management, especially control obesity in childhood cancer survivors.  Unhealthy behaviors and overweight that develop early in life and persist over time can increase not only the risk for some types of cancer but also cancer-related mortality.
  6. Host a Veggies/Vegetarian party or gathering (the size doesn’t matter).  Alternatively, go on a Mediterranean diet. The point is to replace Western diet components, which are rich in refined grains, animal fats, excessive sugar, and processed meat but poor in fruits, vegetables, legumes, and whole wheat or whole grains. A substantial body of evidence has linked the Mediterranean diet to increased cardiovascular benefits and prevention of some chronic diseases.
  7. Make a “Cancer Prevention” family dinner, or make a “Cancer Prevention Salad.”  Family meals can be a cost-effective intervention for weight management. Evidence suggests that regular family meals protect against unhealthy eating and obesity in children. If time or schedule is challenging, get your teens and/or other family members involved.
  8. Start or improve your weight management plan and actions. Make sure to have a balanced diet and exercise regime.
  9. Enjoy an “Exercise Day” or “Move Day,” and at least, consider taking a 30-minute walk.
  10. Take a “NO JUNK FOOD Day,” and limit red meats. Then do it often.
  11. Drink filtered tap water at home. Drink plenty of filtered water away from home too.
  12. Drink tea to replace sugar-rich beverages.
  13. Better: Have a “Triple Combat” day, by combining three intensive but joyful actions together.
  14. Give your unexplained pain some TLC by paying attention to it, tracking its duration, frequency or pattern, and scheduling a visit to your doctor.
  15. Give cancer caregivers a token of love to honor their labor of love.
  16. Write or speak to your local/national legislator or lawmaker about a policy idea to make food systems safer or make the environment safer.
  17. Speak out or stand up against any external source that potentially promotes cancer.
  18. Volunteer for a cancer fundraising or a cancer care center.
  19. Support the great cause of fighting cancer in any form you can.
  20. Parents and teachers: Advise your girls and boys to vaccinate against HPV. Recommended vaccination starts at age 11 or 12.
  21. Go along with proven strategies to prevent cardiovascular disease (CVD). Why?  Because doing whatever is practical or plausible to lower your risk of CVD will enhance your potential to reduce the risk of cancer. For instance, research findings indicate that proven preventive measures for CVD are identical to preventive actions for prostate cancer.
  22. Take pancreatic cancer seriously. Based on the proposed “pancreatic injury−inflammation−cancer” pathway, it’s critical to avoid risk factors such as smoking, chronic pancreatitis, diabetes, and obesity.   Pancreatic cancer remains a complex, lethal malignancy with the worst prognosis, and a lack of early diagnostic symptoms. It’s also resistant to conventional chemo- and radiation therapies. The rate of its incidence is slowly increasing.

The list can go on and on…

By now, you likely see a clearly centered theme—prevention, which is the most cost-effective implement to fight cancer.

Remember: Cancer doesn’t develop overnight. It’s vitally essential to stick to a healthy lifestyle. Take protective measures such as enjoying a balanced diet, regular physical activity, and a healthy weight now and far beyond World Cancer Day.

And yes, every single small step counts! It’s a life-course approach.

 

Image credit: Designer at <a href=”http://www.freepik.com/free-photos-vectors/medical”>Medical vector designed by Ibrandify – Freepik.com</a>

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Rethink Powerful Strategies for Cancer Prevention in 2017

By Hui Xie-Zukauskas

LoveHope 2017_Std.The holiday season is over and the new year started. Many of you probably have set some exciting goals or resolutions already. In reality, early or later, some folks would probably fall “off the wagon”? How would you do differently?

CancerPreventionDaily has provided plenty of practical advice, resources, and useful links on powerful strategies for cancer prevention over the years. Instead of reiterating those strategies here, I’d like to highlight a tool of “RETHINK”.

First, let’s cherish HOPE by celebrating recent scientific and medical advances in cancer treatment! Cancer Immunotherapy has been put on the spotlight – a therapy based on the principle of unleashing the body’s immune system to attack cancer. In addition, remarkable advances in other therapies (e.g. chemotherapy, targeted therapy, surgery and radiation therapy) all improved clinical outcomes, especially lives of people battling cancers.

Equally significant is advance in cancer prevention, specifically, HPV vaccine. As the human papillomavirus (HPV) is the major cause of cervical cancer – infected by passing the virus during sex, and the disease is preventable.

Now let me dive in a bit deeper on “Rethink”.

Consider Uber or Zipcar. Whether through Uber (providing you with a car and a driver) or Zipcar (providing you with a car), you can reach your desired destinies – a different approach from using traditional or old fashion rental cars. Note: These are good examples of innovation or rethinking, not paid Ads! :)

Next, how to rethink with regard to health?

Take weight loss as an example. Maintaining a healthy weight is one of the top powerful strategies for cancer prevention, as scientific evidence clearly indicate that obesity is a risk factor for several types of cancer in both men and women, needless to say risk for diabetes and heart disease.

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So, get motivated, get rid of all unhealthy baggage in all possible ways – dispose of fats, throw away junk foods, abandon extra sugar and extra salt, dispense or burn off some calories, thereby getting rid of “unwanted” pounds, consequently you will reach your goal of weight management. Certainly, you can discover creative ways that work best for you along the journey.

Rethink about cancer and prevention: Instead of fearing “Big C”, treat it as a life or health project with “small pieces”. This is because cancer is the mass (of tissues) on the surface but a collection of complex and multiple diseases in the hub, therefore, you need to tackle it with multiple approaches from genetic medicine, lifestyle to environment and early detection.

So, you got the idea.

In summary –

Rethink, Re-envision, Re-tweak, Re-evaluate and/or Re-calibrate, whatever works for you, so that you gain new perspectives and new approaches, which will help your new year’s resolutions stick, and reap your health benefits in the long run.

May more happiness and better health be all of yours throughout the year 2017!

 

Image credit: mozakdesign.com and CancerPreventionDaily

A Year End Note: Let Bundle of Love and Ray of Hope Continue

By Hui Xie-Zukauskas

A Year End NoteAs we approach the New Year, thank you for your time, reading, likes, comments and feedback in this past year!

I reach out to you because many of you are healthy but fearful of getting cancer, some folks survive cancer, while some are struggling with cancer or other chronic illnesses now.

At the beginning of 2016, one New Year’s resolution from CancerPreventionDaily.com was to bring a theme of love and hope for cancer prevention and care. Throughout the year, the site delivered this theme by serving you with knowledge and solutions for cancer prevention. Here are highlighted areas of the posts:

  • Steered self-care and preventive measures in the ways that foster your well-being from the cells to the whole body and lifestyle choices, from kids to seniors and all ages.
  • Updated serious epidemic and environmental factors.
  • Facilitated clinical care, primarily patient safety and engagement.

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Many cancers are preventable; and there are so many things we can do to prevent cancer. Start within.

Let bundle of love and ray of hope carry on in 2017 and future!

Never Miss a Chance to Protect Children from Cancer

By Hui Xie-Zukauskas

Cancer Boy w-Ribbon_uthscsa.eduImagine that a tiny, precious life with a bright future was taken away by cancer, the “big C”… Nothing is more devastating than that.

That’s why I’m going to focus on what we can do about childhood cancers, so to prevent the worst loss by all means.

First, what exactly causes childhood cancers remains unclear. Risk factors of childhood cancers are different from those in adult cancers. For instance, lifestyle-related risk factors (such as tobacco smoking, alcohol intake, unhealthy diet, and sun overexposure) do not play a significant role in childhood cancers. Environmental factors have little influence, largely due to the lack of direct exposure of the fetus. Most childhood cancers result from genetic mutations, i.e. genetic errors occur randomly and unpredictably whether it’s inherited or acquired.

So, am I suggesting that there is nothing we can do to prevent childhood cancers or protect our children? No.

If you are not well-informed, you may miss a chance to prevent the unthinkable. Here is an example. Human papillomavirus (HPV) infection is linked to cancers of cervix, oropharynx, rectum, or at other body locations. Nearly 93% cancer due to HPV-infection could have been prevented with recommended HPV vaccine as routine immunization for adolescent girls and boys starting at ages 11 to 12 years, following specific guidelines.

Can you see how one could miss the chance by doing nothing? Let me expand a little more on preventative measures.

1.      Childhood cancer prevention can start before conception in young women.

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2.      Cancer prevention with a healthy lifestyle should begin early in childhood.

A lifestyle cannot be developed overnight. Lifestyle factors also take years or decades to influence a cancer risk. Fostering a lifestyle with nutrition-rich diet, regular exercises, and healthy weight from a young age forward can greatly lower the risk of several cancers in adults, as accumulating evidence shows. Childhood obesity prevention can produce considerable health benefits. Also, postpone the time for kids to use cell phone or mobile devices to prevent brain tumor, the leading cancer death in children. Growing studies reveal an association of radiation with pediatric brain tumors, especially when young kids have the thinner skulls, with still developing nervous system and brain.

3.      A long-term protection: prevent secondary cancer after childhood cancer.

Cancer treatment like radiation can harm young kids’ organs or tissues because of their vulnerability and developmental stages. Radiation or chemo therapies for childhood cancers increase a risk for secondary cancer as one ages. Particularly common are tumors of the brain, breast, skin or spine, and bones. The higher doses of radiation, the greater risk these individuals have. So, it’s important to detect cancer early in the population of childhood cancer survivors, and make sure they have regular visits or check-ups, in addition to living a healthy lifestyle.

Let me conclude with the Quote from Elizabeth Barrett Browning: “Light tomorrow with today.” All said and done, apply these outlined approaches today to protect every child, so that each child has a healthier, happier, and brighter life tomorrow.

 

Image credit: uthscsa.edu and CPD

How Can Climate Change Impact Cancer Risk

By Hui Xie-Zukauskas

Climate change & Cancer_CPD comboMuch of the talk lately is about a heat wave. “Are you cooked?” “Are you baked?”

Yes, massive, harsh and dangerous heat waves that hit most regions of the country are certainly unwelcomed, and unexpected in its increasing intensity, frequency and duration. Sure, mother nature is something to blame, but climate change and consequential global warming cannot be ignored. Particularly, I’m going to weigh in an issue seemingly less visible yet closely related.

Global warming is no longer a theory or myth, rather a reality. Just look around – those extreme weather cases, more wildfires, more rainfalls and floods, especially the worst, deadly flooding in West Virginia in 1,000 years. A warming planet undoubtedly plays a role.

As an alarming and disturbing note, climate change posts the biggest threat to public health in the 21st century (Castello et al., Lancet 2009). Solid science has told us so. Now, a more specific question should be addressed – Is there a connection between climate change and cancer development? If so, how? My focus here is to explain how climate change affects a risk for cancer, directly and indirectly, in FIVE ways.

  1. Increased our exposure to toxic chemicals by heavy and long-lasting rainfalls or floods: Global warming followed by excessive rainfalls wash toxic chemicals into water and surrounding communities. Then what? Think about smoking. A cigarette releases plentiful chemicals (>7000); out of them about 70 are carcinogens (i.e. cancer-causing substances). These harmful agents damage almost every organ in the body by causing genetic or DNA mutation, leading to the development of cancer.
  2. More intensified exposure to toxins by higher temperature: Heat itself can make toxic chemicals either more poisonous or unstable with unpredictable fallouts.
  3. More bacterial growth driven by a warmer or higher temperature: Bacteria have been attributing to cancer through inducing chronic inflammation and generating bacterial metabolites as carcinogenic end-products.

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  4. Increased diffusion of UV radiation by depleting stratospheric ozone (i.e. “good ozone”): As you know, the overexposure to UV radiation causes skin cancer. Noticeably, UV radiation also suppresses some aspects of immunity, as a result, weakening your defense against cancer.
  5. Reduced air quality we breathe by producing ground-level ozone (i.e. “bad ozone”): Increasing evidence suggests considerable or long-term exposure to air pollutants may lead to lung diseases, such as lung cancer and chronic obstructive pulmonary disease (COPD), though it’s not conclusive.

In addition, chronic exposure to air pollutants associated with global warming causes an increase in oxidative stress and inflammation that contribute to cancer. Research findings also reveal that sensitive individuals and vulnerable populations such as children and the elderly are more susceptible to air pollution related illness because of potential genetic predisposition.

So, collectively, climate change can impact cancer risk, cancer development, and for sure, cancer care. Any misconception of global warming is relatively naïve and potentially dangerous.

Climate change is largely man-made, which is beyond the scope of this article. However, it is clear that we must take responsibility to safeguard a healthy environment, because a healthy environment supports healthy living for each and every one of us.

 

Image credits: www.freeimages.com/; www.medicinenet.com/

Men’s Health Month Ends BUT Men’s Health Challenges Persist

By Hui Xie-Zukauskas

Happy father and son isolated on white backgroundA lot of men are “pull yourself up by your bootstraps” kind of guys and believe they can fix anything by themselves. This is true many times in life. But when it comes to health conditions, it could be a dangerous misconception.

Today, I’m going to highlight how men’s masculinity or “toughness” and emotional restraint may impede them from seeking medical or professional help, consequently having a negative or even grave effect on their health.

The Cover-Ups & Attitude

Sometimes, those “annoying” symptoms (e.g., snoring, bad breath, enlarged prostate, and unexplained weight gain or loss) show up and even persist; but a lot of guys would rather tough it out or put off a visit to the doctor with various excuses. I get that. But do you know – a quiet health crisis may be underway?

How about in the workplace? Masculinity may influence workplace health and safety particularly in male-dominated skilled trades as injured workers return to work too early and “tough” workers then reinforce dominant masculine norms. Results of a joint study from the University of Toronto showed, “A desire to be viewed as a strong, responsible, resilient worker may intersect with concerns about job loss, to influence participants’ decisions to not report safety issues and workplace accidents, to not disclose post-injury work challenges, and to not request workplace supports” (Stergiou-Kita et al., Work; 2016). Certainly, institutional identification and practices play a role too.

How about social or psychosocial beliefs? Some folks believe that cancer will inevitably lead to death (so-called cancer fatalism). A study by Mitchell et al. (Res. Aging; 2016) reported that among 1,666 African American males enrolled in Medicare, 76.5% felt helpless, 44.2% confused, and 40.7% pessimistic about the ability to prevent cancer. Despite a couple of limitations, the study reveals a challenging factor for cancer prevention and screening detection. Important to note, although African American males remain at greatest risk for dying from prostate, colorectal, and lung cancers compared to men of other races, early detection and treatment save lives.

The Facts & Evidence

Men are more vulnerable to various disorders at all ages across the lifespan. Also, men’s average life expectancy stays largely behind that of women’s. Primary physical health risks that are leading causes of death or are burdens for men include cardiovascular diseases (heart disease and stroke), cancer (especially prostate and lung cancer), diabetes, depression, and suicide. Fortunately, many of the top causes of death are preventable and can be treated, if found early.

Finally, here is a list of Strategic Actions you or your loved ones can take for men’s health:

  • Check out critical numbers such as blood pressure, blood cholesterol, and blood sugar; keep them in normal ranges.
  • Schedule recommended screenings for prostate and colon cancer, and a routine testicle exam.
  • Schedule a routine medical care or physical examination.
  • Ladies, accompany your man to his doctor visit. This can be a great help with eliminating potential communication barrier(s) to disclosing a real problem or filling in a missing note.
  • Keep mentally active; for example, take new classes, play brain games, or learn something new.
  • Forge a close relationship with a circle of friends.
  • Never ignore some seemingly common symptoms such as snoring, bad breath, and enlarged prostate. Take note of it. If the problem persists, consult your physician to rule out any medical conditions.
  • Consult professional help if you (or your man) have symptoms of depression.

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In summary, to prevent a quiet health crisis in men, we all need to step in by advancing men’s mental health, strengthening men’s workplace safety, and caring about men’s overall well-being, in addition to monitoring men’s physical health.

Saving His life—men’s lives—is one of the best things to do throughout the year!

Image credit: www.communitycarechemist.com.au/category/mens-health

Aging, Cancer, and Age-associated Illnesses

By Hui Xie-Zukauskas

Happy Aging_No magic pill_CPDAging is inevitable. Aging is a complex process through a progressive loss of physiological integrity, which has a negative impact on various body systems and their functions.

Aging is also a major risk factor for cancer. Why cancer risk increases as you age is not completely clear. Because cancer doesn’t develop overnight, one explanation could be – that genetic mutations of DNA (i.e. the root of developing cancerous cells) occur over a long period of time through prolonged, accumulated exposure to carcinogens (e.g. sun/UV rays, environmental toxins or contaminants in the air, the water or the food). Additionally, the aging-weakened immune system is less vigilant to detect and less effective to attack those cancerous cells.

As you age, accumulated damage to the cells put an increased burden on your immune response. Chronically stimulated inflammation, along with genetic, lifestyle and environmental risk factors, all intensify in your body and speed up the deleterious process. 

How well we age depends on many factors, including what we eat, how physically active we are, and how often and how long we are exposed to health risks such as smoking, over-consumption of alcohol, or harmful, toxic chemicals/substances.

In a parallel way, cancer is a disease of aging. Cancer is multifaceted and each one varies; but all cancers develop over time.

Interactions between aging and cancer occur at cellular, molecular, biological and physical levels via various intricate pathways. Along with “degenerative dysfunctions”, an initial cellular change becomes cumulative and collaborative to facilitate the accumulation of more or further alterations, thereby contributing to an exponential increase in age-associated cancer. Thus, cancer is a common health challenge among aging and especially elderly people. What could make this process worse are conditions like obesity and diabetes.

The good news: Cancer and other age-associated chronic diseases such as heart disease, stroke, and diabetes are mostly preventable! Prevention can be enhanced by lifestyle modifications, which is documented by both Western medicine and Traditional Chinese Medicine.

In the years we cialis viagra australia have always notice that somehow Google discriminates or just doesn’t “force” all websites into following their own guidelines and what for many websites would be an instant ban is the success of others. It must be taken orally and must be swallowed whole with a glass sildenafil canada pharmacy of water 1-3 hours before you plan to have sex (many men take about 2-4 hours before sexual activity). cheap cialis professional The hormones that control physical functions and gender hormones are mainly and prolactin. Strength and flexibility must levitra generika be built up gradually – on a gradient level. Traditional Chinese Medicine emphasizes human vitality. One principle in regard to aging is that Qi—your life energy—is crucial to longevity. Longevity is not about mere length of life. It is also about quality of life, i.e. living a life without suffering pain, distress, and diseases. Injury, physical suffering, and lack of proper nutrition cause Qi deficiency. Qi can be increased or decreased, replenished or drained, and balanced Qi promotes blood circulation, reduces inflammation, and regulates hormones. 

Here are some key strategies that keep your vital Qi protected and replenished:

  1. Maintain a healthy weight and avoid abdominal obesity. Excessive calorie intake and a sedentary lifestyle cause abdominal obesity.
  2. Have a diet rich in nutrients and antioxidants, such as fruits, vegetables, fish, beans, whole grains, nuts, and seeds.
  3. Avoid or limit high-fat, high-sugar foodstuffs and excessive salt intake from packaged or processed foods.
  4. Participate in physical activities regularly, age actively.
  5. Watch your numbers (cholesterol, blood pressure, blood sugar, etc), keep your blood pressure normal, and schedule routine cancer screenings.
  6. Remember to get a good night’s sleep.
  7. Practice gratitude. Gratitude is a secret to happiness, so keep counting your blessings.
  8. Love your age and love more. In addition to the love you show to your family, there are many ways to show your love, such as pursuing your passion, giving to your community, and caring and helping others. 

Let’s face it. You cannot help aging, but you don’t have to get “old”. Hopefully, at the end, you will achieve one of humanity’s greatest dreams, which is to have a long, productive, and happy life in a healthy body.

So, happy aging through vibrant well-being!

Cheering You on to Immune-beneficial Exercises

By Hui Xie-Zukauskas

Exercise n Immune_Trainer.aeWe are at the beginning of March. If you made a New Year’s resolution about health and have made some progress, cheers! If you don’t have a resolution or it fell off the wagon by the end of February, it’s time to get back on track. I’m here to help you by breaking down how a few types of exercise may boost your immune function.

Note that we are not talking about strenuous physical exercise (e.g., an Ironman race) performed by well-trained athletes. We will examine doable exercises for ordinary folks like you and me. The key is that you need to choose types of exercise that are appropriate for your particular situation.

Let’s start with moderate regular exercises.

This can be walking 20-30 minutes a day, yoga or pilates, stretching, dancing, and even badminton—physical activities that can be easily incorporated into your daily life. Moderate, regular physical exercise is considered to be associated with many health benefits, including lowered blood pressure, reduced weight gain, improved glucose tolerance, better sleep, and increased immunity to fight infection.

A few studies by the Kagawa group showed that walking at a forest park increased human “natural killer” cell activity and the level of anti-cancer proteins, with the effect lasting at least seven days. Because “natural killer” cells are a part of the immune response to cancer, the research provided an intriguing perspective despite the small samplings of human subjects in the studies.

Resistance exercise (weight training)

Resistance training ranges from push-ups and squats to weight lifting and weight machines in order to build strength. Maximal resistance exercise increases the acute immune response, which is measured by changes in circulating levels of leukocytes and inflammatory molecules (i.e. cytokines).

To avoid impairing the immune system, allow your body and your immune system the time to recover. For instance, give your muscles 48-72 hours to rest between resistance trainings.

Endurance exercise (aerobic, cardio training)
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Aerobic exercise can stimulate the immune system. At the cellular level, research reveals that acute aerobic exercise greatly enhances a cellular signaling protein (G protein-coupled receptor kinase 2) that is involved in the regulation of hypertension and heart failure. The protein also regulates an inflammatory response, measured by activities of peripheral blood mononuclear cells (e.g. lymphocytes, a critical component of immune system), which was also stimulated by the aerobic exercise.

In a human study, eight weeks of endurance exercise also changed the blood levels of some inflammatory cytokines in a beneficial way in an elderly population and people with certain inflammatory diseases. In contrast, poor exercise capacity in patients even without heart failure is independently associated with markers of chronic inflammation, which may lead to infections following surgery.

Overall, how exercises improve immune function can be explained in the following ways: 1) Exercise may facilitate to flush bacteria out of the lungs and airways, which may help prevent upper respiratory tract infection (e.g. cold). 2) Exercise may make disease-fighting antibodies and immune system cells circulate faster so that they could detect illnesses earlier. And 3) Exercise may reduce the release of stress-related hormones, by which the power of immunity is enhanced and the chance of illness, lowered.

Study note:

The issue of exercise and its benefits in regard to alteration of the immune system is a complex one and a matter of delicate balance. It depends on whether the population is healthy or diseased, and even within unhealthy groups, the effect on cancer patients may differ from that on diabetic individuals. It also depends on types and workloads of exercise, parameters measured (e.g., hormonal, chemical factors, or proteins), transient versus sustained change, age groups studied, size of sampling, time-bound periods, and other factors.

To sum up –

Despite the fact that too much exercise can have a contrary effect and reduce immunity, exercises in various proper forms at all ages are AAA (triple A) – Actionable, Advantageous, and Awesome!! Therefore, keep doing exercise or getting more physically active one day at a time, and you’ll reap the benefits toward transforming your health and life.

 

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