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In Healthy Lifestyle

April is Alcohol Awareness Month

Alcohol consumption is a common practice in many societies and is often considered a social lubricant. However, it is also known to have harmful effects on the body, including an increased risk of developing certain types of cancer. According to the National Cancer Institute, alcohol consumption is a known risk factor for several types of cancer, including liver, breast, colon, rectal, esophageal, and throat cancers.

Liver Cancer:

The liver is responsible for breaking down alcohol, and excessive drinking can lead to cirrhosis, a condition in which the liver tissue is damaged and replaced with scar tissue. This can lead to an increased risk of developing liver cancer. According to the American Cancer Society, alcohol is responsible for about 1 in 3 cases of liver cancer in the United States.

Breast Cancer:

Alcohol consumption can also increase the risk of developing breast cancer. Studies have shown that women who consume more than one alcoholic drink per day have an increased risk of developing breast cancer. This risk increases with the amount of alcohol consumed. The exact mechanism by which alcohol increases the risk of breast cancer is not fully understood, but it is believed to be related to the way that alcohol affects estrogen levels in the body.

Colon and Rectal Cancer:

Alcohol consumption has also been linked to an increased risk of developing colon and rectal cancer. A study conducted by the National Cancer Institute found that people who consume three or more alcoholic drinks per day have a 1.5 times greater risk of developing colon or rectal cancer than those who do not drink alcohol.

Esophageal and Throat Cancer:

Alcohol consumption is also a major risk factor for developing esophageal and throat cancer. The risk increases with the amount of alcohol consumed and the duration of alcohol consumption. The exact mechanism by which alcohol increases the risk of esophageal and throat cancer is not fully understood, but it is believed to be related to the way that alcohol damages the cells in the lining of the esophagus and throat.

Alcohol consumption is a known risk factor for several types of cancer, including liver, breast, colon, rectal, esophageal, and throat cancers. The risk increases with the amount of alcohol consumed and the duration of alcohol consumption. It is important to limit alcohol consumption to reduce the risk of developing cancer and to maintain good health. If you are concerned about your alcohol consumption or your risk of developing cancer, talk to your healthcare provider.

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In Healthy Lifestyle, Nutrition

The Right Diet Plan Could Prevent Kidney Stones

Kidney stones are hard masses that form from crystals in the urine. Sometimes, they do not have recognizable symptoms, but often, kidney stones can be very painful. Either way, you will want to avoid them, or maybe you’ve had them and you’re in no rush for them to return. There are preventative actions you can take with changes to your diet plan that will help keep kidney stones from building.

Before we begin with diet recommendations, it’s important to note that all kidney stones are not the same. The most common type of kidney stone is a calcium stone, with uric acid stones following close after. Diet and medical treatment are different depending on the stone type.

The National Kidney Foundation gives these diet recommendations dependent on the kidney stone type.

1. Calcium Oxalate Stones: most common stones

Oxalate is naturally found in many foods, including fruits and vegetables, nuts and seeds, grains, legumes, and even chocolate and tea. Some examples of foods that have high levels of oxalate include peanuts, rhubarb, spinach, beets, Swiss chard, chocolate and sweet potatoes. Limiting intake of these foods may be beneficial for people who form calcium oxalate stones which is the leading type of kidney stone.

Eat and drink calcium foods such as milk, yogurt, and some cheese and oxalate-rich foods together during a meal. The oxalate and calcium from the foods are more likely to bind to one another in the stomach and intestines before entering the kidneys. This will make it less likely that kidney stones will form.

Calcium is not the enemy but it tends to get a bad rap! This is most likely due to its name and misunderstanding that calcium is the main cause in calcium-oxalate stones. A diet low in calcium actually increases your chances of developing kidney stones.

Don’t reduce the calcium in your diet. Work to cut back on the sodium in your diet and to pair calcium-rich foods with oxalate-rich foods. The recommended calcium intake to prevent calcium stones is 1000-1200 mg per day (you can eat 3 servings of dairy products with meals to meet the recommendation).

Extra sodium causes you to lose more calcium in your urine. Sodium and calcium share the same transport in the kidney so if you eat high sodium foods it will increase calcium leakage in the urine. Therefore, a high sodium diet can increase your chances for developing another stone. There are many sources of “hidden” sodium such as canned or commercially processed foods as well as restaurant-prepared and fast foods.

You can lower your sodium intake by choosing fresh low sodium foods which can help to lower calcium leakage in the urine and will also help with blood pressure control if you have high blood pressure.

2. Uric acid stones: another common stone

Red meat, organ meats, and shellfish have high amounts of a natural chemical compound known as purines. High purine intake leads to a higher production of uric acid and a larger acid load for the kidneys to excrete. Higher uric acid excretion leads to more acidic urine. The high acid concentration of the urine makes it easier for uric acid stones to form.

To prevent uric acid stones, cut down on high-purine foods such as red meat, organ meats, beer/alcoholic beverages, meat-based gravies, sardines, anchovies and shellfish. Follow a healthy diet plan that has mostly vegetables and fruits, whole grains, and low-fat dairy products. Limit sugar-sweetened foods and drinks, especially those that have high fructose corn syrup. Limit alcohol because it can increase uric acid levels in the blood and avoid short term diets for the same reason. Decreasing animal-based protein and eating more fruits and vegetables will help decrease urine acidity and this may help reduce the chance for uric acid stone formation.

General Diet Recommendations for Kidney Stones:

Drink plenty of fluid: 2-3 quarts/day
This includes any type of fluid such as water, coffee and lemonade which have been shown to have a beneficial effect with the exception of grapefruit juice and soda. This will help produce less concentrated urine and ensure a good urine volume of at least 2.5L/day.

Limit foods with high oxalate content
Spinach, many berries, chocolate, wheat bran, nuts, beets, tea and rhubarb should be eliminated from your diet intake.

Eat enough dietary calcium
Three servings of dairy per day will help lower the risk of calcium stone formation. Eat with meals.

Avoid extra calcium supplements
Calcium supplements should be individualized by your physician and registered kidney dietitian.

Eat a moderate amount of protein
High protein intakes will cause the kidneys to excrete more calcium therefore this may cause more stones to form in the kidney.

Avoid high salt intake
High sodium intake increases calcium in the urine which increases the chances of developing stones. Low salt diet is also important to control blood pressure.

Avoid high doses of vitamin C supplements
It is recommend to take 60mg/day of vitamin C based on the US Dietary Reference Intake Excess. Amounts of 1000mg/day or more may produce more oxalate in the body.

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In Cancer Awareness

March is Colorectal Cancer Awareness Month: Know the Symptoms and Screening Options

Colorectal cancer is a disease of the digestive system found in the colon or rectum. Although it is one of the more common cancer types, colorectal cancer is often preventable with screening and highly treatable when detected early.

According to the Colorectal Cancer Alliance, most cases of colorectal cancer occur in people ages 45 and older, but the disease is increasingly affecting younger people. Each year, about 150,000 Americans are diagnosed with this disease, and more than 50,000 die.

Because colorectal cancer often develops without symptoms, it’s recommended men 45 or older and at average risk get screened regularly.

While anyone can develop colorectal cancer, a list from the CDC gives these conditions as common risk factors:

  • Inflammatory bowel diseases such as Crohn’s disease or ulcerative colitis
  • A personal or family history of colorectal cancer or colorectal polyps
  • A genetic syndrome such as familial adenomatous polyposis (FAP) or hereditary non-polyposis colorectal cancer (Lynch syndrome)
  • Black/African Americans and Ashkenazi Jews are at higher risk

Colorectal cancer often develops without symptoms. When they occur, symptoms may include:

  • Blood in or on stool
  • Persistent unusual bowel movements like constipation or diarrhea
  • Stomach pain, aches, or cramps that don’t go away
  • Losing weight for no reason

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In Cancer Awareness, Health Screenings

January is Cervical Cancer Awareness Month

Cervical cancer begins in the cells lining the cervix, which connects the uterus to the vagina.

There are two types of cervical cancer, squamous cell carcinoma and adenocarcinomas. Squamous cell carcinomas are the most common, with the American Cancer Society reporting 90% of cervical cancer diagnosis. These typically begin in the transformation zone, which is located where the exocervix joins the endocervix.

Types of Cervical Cancer Screenings

There are two tests to detect cervical cancer early. The HPV test and the Pap test. Both tests can be done in a doctor’s office or clinic.

The human papillomavirus (HPV) test looks for the virus that can cause cell changes on the cervix.

The Pap test (or Pap smear) looks for precancers, which are cell changes on the cervix that might become cervical cancer if they are not treated appropriately.

How often should you get screened for cervical cancer?

Its recommended women begin Pap tests at the age of 25. Depending on the results, you may be able to wait three years until your next Pap test. According to the CDC, there are three recommendations for women 30 to 65 years old. Be sure to ask your doctor which testing option is right for you.

An HPV test only. If your result is normal, your doctor may tell you that you can wait five years until your next screening test.

An HPV test along with the Pap test. If both of your results are normal, your doctor may tell you that you can wait five years until your next screening test.

A Pap test only. If your result is normal, your doctor may tell you that you can wait three years until your next Pap test.

Women older than 65 may no longer need to have normal screening test results the age of 65, your doctor may tell you that you don’t need to be screened anymore if you have had normal screening test results for several years and you have not had a cervical precancer in the past, or you have had your cervix removed as part of a total hysterectomy for non-cancerous conditions, like fibroids.

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In Healthy Lifestyle

This Common New Year’s Resolution Can Reduce Your Risk of Cancer

What are your New Year’s resolutions? Odds are, “exercising more” is somewhere on the list. If not, consider adding it. According to the National Cancer Institute, there is strong evidence linking higher physical activity to lower risk of cancer.

Anyone who has set a resolution knows how difficult it is to maintain them, so here are a few tips to help you successfully keep yours this year.

1. Understand Your Body

Understand what level of physical activity is appropriate for your age, gender and health. If you are dealing with a sickness or disease, consult your healthcare provider and get a physical medical exam before beginning an exercise routine. They may have recommendations on best practices or things to avoid you may not have known about.

2. Make a Plan and Set Realistic Goals

Once you’ve talked with your healthcare provider and agreed on an appropriate amount of exercise and exercise type, make a plan and set realistic goals for yourself. Don’t overreach. While ambition is great, make sure you start your plan with easy steps to follow. As you achieve your smaller goals, your chances of success increase and it will help you stay motivated to reach your ultimate goal.

For example, if your ultimate goal is to finish a 5k run, you can start building a plan that starts with shorter distances, and once you reach those smaller goals, you can increase the distance until you reach your ultimate goal of a 5k.

3. Make Exercise a Habit

Stay consistent. A key to reaching your exercise goals is sticking to your routine. Studies have shown that people maintain a consistent exercise routine in the long term if they make a habit of doing it regularly.

Furthermore, making a schedule or exercising at the same time every day are good ways to sustain your routine and make it last.

For example, you can make exercise a habit by planning to work out right after work every day or first thing in the morning. It’s important to choose a time that works best for you and stick to it.

Why is exercise so important?

An over-sedentary lifestyle increases the risk of developing chronic conditions and can lead to premature death. To name a few benefits, physical activity reduces the risk of cancer by reducing inflammation, improving the immune system’s function, helping maintain a healthy weight, and preventing high blood levels of insulin.

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In Healthy Lifestyle

How to Support a Loved One in a Cancer Diagnosis

The topic of cancer is often a sensitive subject, as a friend or a loved one, it can be difficult to know the best approach to support your loved one. However, the support of family and friends plays an important role in a cancer patient’s journey, so it’s good to identify an effective approach. Here are some tips from the American Cancer Society on ways to support a loved one through their cancer journey.

Be a Listening Ear
When talking with someone who has cancer, the most important thing you can do is simple. Just listen. Take time to listen and understand how they feel. Don’t try to assume how they are feeling or try to rush them into a conversation they are not ready for. By letting them talk in their timing opens the door to authentic conversations and lets them know you are someone safe they can share their feelings without an unwanted opinion or judgment.

Asking the Right Questions
Along with listening, knowing the right questions to ask creates an organic prompt for them to open up about areas they may not have been comfortable bringing up on their own. You are not forcing them to have a conversation, allow them to share as much or little as they are comfortable with. One of the key ways to facilitate open communication is not only to ask “How are you feeling?” but also “What are you feeling?” “Fine” or “good” are often a response to the first question, following up with the second digs a little deeper into what your friend is processing.

Offer Your Time and Resources
Getting to and from treatment is challenging for some. Sometimes, their health doesn’t allow them to get there on their own. It can be hard to ask for help in an already vulnerable situation. Approaching them with the offer of help alleviates that awkward conversation and opens the door for your loved one to share their needs.

Everyone, no matter how emotionally strong they are, or self-sufficient they feel can use support, even if it’s just knowing someone cares for them. Try to understand what your loved one is going through by listening and offering a helping hand and encouragement along the way.

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In Healthy Lifestyle

Coping with Cancer During the Holidays

If you have been diagnosed with cancer, the holiday season can be a difficult time. What often comes as a stressful time of year, is further escalated with the news of cancer. It can be both physically and emotionally draining. Allow yourself to get in the holiday spirit and enjoy the fullness of the season with these recommendations from the National Cancer Institute, Center for Cancer Research.

Be okay with not feeling okay. Be in the moment, and identify when your thoughts or emotions don’t match with others’ emotions in the moment. For example, if you’re in a happy moment, and you can’t enjoy it, take a step back to check in with yourself. It’s good to try to share in happy moments and find joy for yourself, but you are allowed to feel your real emotions, give yourself time to cry and reflect if you need to.

Have a go-to list of friends and family for support. Make a list of trusted people in your life who you can talk to when you need someone to listen to your concerns. Find people who will be able to be the support you need, a listening ear, a smile, or a word of encouragement. Bring a support friend or family member along with you to holiday events, or when you feel overwhelmed or stressed, call someone from your list.

The food you eat makes a difference. Eating a balanced diet gives your body the nutrients it needs to function correctly, not just physically, but emotionally as well. Limit sugary foods and alcohol to avoid dips in your energy. Plan your meals or eat before attending parties and events if you think it will be difficult to stick to a balanced diet.

Ask for help. Hosting can be overwhelming, especially if you are going through treatment. If holiday traditions take place at your house, make the adjustments you need to accommodate for your health. Suggest a potluck instead of cooking dinner for everyone, or ask friends or family for help preparing. They can help wrap presents, clean the house or cook.

Take time for self care. Find activities that help you feel good and relax. Try new things and set routines. Go for walks or runs, try dance classes or painting, get a massage, find what you like and make time for it. While you make time for relaxing activities, also be aware of what activities add stress. Don’t overexert yourself, be okay saying not to things or taking a break from routines. Allow yourself to take small steps to complete tasks and do what you can to preserve energy.

Don’t be hard on yourself. There are a lot of things that are out of your control, be mindful of your self-blaming thoughts and instead be positive and focus on things you can actively control.

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In Cancer Awareness, Health Screenings

Things to Consider When Planning Your Prostate Cancer Screening

The benefit of regular screening is to catch cancer before symptoms occur. When caught in its earlier stages, prostate cancer is more treatable.

This might make it seem like prostate screening is always a good thing, but there are some issues surrounding screening that make it unclear if the benefits outweigh the risks for most men.

To ensure screening is right for you, look at the risk factors to see if they apply to you and talk with your healthcare provider. The American Cancer Society recommends men make an informed decision with their health care provider on whether to be screened for prostate cancer and when is a good time to start screening.

Consider these ages and factors when determining the best time to start discussion about screening:

  • Age 50 for men who are at average risk of prostate cancer and are expected to live at least 10 more years
  • Age 45 for men at high risk of developing prostate cancer. This includes African Americans and men who have a first-degree relative (father or brother) diagnosed with prostate cancer at an early age (younger than age 65).
  • Age 40 for men at even higher risk (those with more than one first-degree relative who had prostate cancer at an early age).

Learn more about the types of prostate cancer screenings by clicking HERE.

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In Healthy Lifestyle, Nutrition

A Guide to Healthy Holiday Eating

Holidays can be the most wonderful time of the year, but if you’re trying to stay true to your healthy eating plan, you might start dreading the holiday season, knowing it could be an end to your so-far-successful meal plan. The parties last for weeks, the food seems endless and everyone is splurging, so how do you avoid the pitfall and stick to your meal plan?

Here are 3 tips to help guide you in eating through the holidays.

Plan Ahead

The holidays typically are accompanied by lots of parties and social outings, which means food! And good food. You want to attend the get-togethers, but don’t want to sacrifice your meal plan. While you can’t control the food you’re served there are some things you can control to help keep your eating plan in place.

  • Eat close to your usual times to keep your blood sugar steady. If your meal is served later than normal, eat a small snack at your usual mealtime and eat a little less when dinner is served.
  • Invited to a party? Offer to bring a healthy dish along.
  • If you have a sweet treat, cut back on other carbs (like potatoes and bread) during the meal.
  • Don’t skip meals to save up for a feast. It will be harder to manage your blood sugar, and you’ll be really hungry and more likely to overeat.

If you slip up, don’t sweat it. Get right back to healthy eating with your next meal.

Limit the Trips to the Buffet

When you face a spread of delicious food it can be hard not to pile up your plate. You don’t need to avoid the buffet completely, but there are some safety nets you can set up so you don’t overeat.

  • Have a small plate of the foods you like best and then move away from the buffet table.
  • Start with vegetables to take the edge off your appetite.
  • Eat slowly. It takes at least 20 minutes for your brain to realize you’re full.

Treat Yourself

You don’t have to miss out on the fun holiday foods, have your favorite dessert, cook your favorite dish to share, and enjoy it yourself. It can make it more difficult sometimes to stick to your meal plan if you limit yourself to healthy foods only. Have that slice of pie or stuffing, just make sure to slow down when you’re eating to savor it, have a small serving and only one serving.

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In Cancer Awareness

Liver Cancer Awareness Month: What Are the Risk Factors?

October is Liver Cancer Awareness Month. Understanding the function of your liver and how to keep it healthy can help prevent cancer.

The liver has many important functions. It breaks down, stores, and helps transfer nutrients your body needs. The liver also breaks down alcohol, drugs, and toxic wastes in the blood, which then pass from the body through urine and stool.

Taking care of your liver is important to avoid harmful diseases, like cancer, that can form in the liver’s cells. The liver is mainly composed of cells called hepatocytes. There are other cells that line blood vessels and the small tubes in the liver called bile ducts. In these cells is where cancerous tumors form.

Liver cancer can be prevented by reducing exposure to the known risk factors. Here are some ways to prevent liver cancer recommended by the American Cancer Society.

Avoid and Treat Hepatitis B and C Infections

Worldwide, the most significant risk factor for liver cancer is chronic infection with hepatitis B virus (HBV) and hepatitis C virus (HCV). These viruses can spread from person to person through sharing contaminated needles (such as in drug use) through unprotected sex, and through childbirth, so some liver cancers may be avoided by not sharing needles and by using safer sex practices (such as always using condoms).

Limit Alcohol and Tobacco Use

Drinking alcohol can lead to cirrhosis, which in turn, can lead to liver cancer. Not drinking alcohol or drinking in moderation could help prevent liver cancer.

Since smoking also increases the risk of liver cancer, not smoking will also prevent some of these cancers. If you smoke, quitting will help lower your risk of this cancer, as well as many other cancers and life-threatening diseases.

Maintain a Healthy Weight

Avoiding obesity might be another way to help protect against liver cancer. People who are obese are more likely to have fatty liver disease and diabetes, both of which have been linked to liver cancer.

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