High protein diets for weight loss are not new. A recent study by Australian researchers found that overweight and obese young women between the ages of 18 and 25 years who followed a diet which contained higher protein, walked 30 minutes daily, and met with a dietitian on a monthly basis, lost twice as much weigh and fat compared to individuals in the study who followed a higher carbohydrate diet and other interventions.

While a high protein diet may produce striking weight loss, high protein diets may have other surprising results that have extremely negative impact on one’s health. Studies have shown that “high-protein meat-heavy diets”(PCRM) can increase risk of colon cancer, kidney disease, and osteoporosis.

Healthy weight loss can be accomplished through a diet that contains high fiber, low fat, and rich in fruits and vegetables, in addition, to a regular exercise program (30 minutes of walking or other exercises on most days of the week), increasing water intake (six to eight, eight-ounce glasses per day), and getting plenty of rest (seven to eight hours each night).

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The core muscles connect the upper and lower body. Building and maintaining a strong core is essential for health, and to facilitate movement and flexibility. Although one rarely stops to think about how the core affects day to day activities, the core muscles are involved in all movement and activity. Lifting, bending, running, walking, playing any sport involves the core muscles, even regular household tasks, such as sweeping, mopping, or cooking calls upon the core muscles.

Core muscles that are weak or not flexible affects how well arms and legs function, and drains one’s energy level. Having a strong core is not the same as building a washboard abdomen. Focusing on building a washboard abdomen by overstraining the abdominal muscles and neglecting to build up the muscles of the hips and back could result in injuries (Harvard Healthbeat). For more information from the Harvard School of Medicine regarding strengthening core muscles order: Harvard Medical School Core Exercises: 6 workouts to tighten your abs, strengthen your back, and improve balance

A regular walking exercise program (30 minutes once or twice daily most days of the week), is a great way to build strong abdominal core muscles without strain and minimal risk of injury. Try other fun ways to strengthen your core and burn calories: Jazzercise Core: Target & Tone Muscle, Fat Burning, Strength Building
Maintaining strength and flexibility is especially important for seniors to prevent falls and injuries which can result in hospitalization, loss of mobility and loss of independence. Being active strengthens bones, improves flexibility, improves mood, decrease susceptibility to disease, improves sleep, relieves depression, and promotes efficient working of the heart to name just a few benefits of a regular exercise program.

Seniors with mobility limitations can still enjoy the benefits of a regular exercise program with chair exercises designed to improve flexibility, strengthen muscles and bones, improve circulation, heart health and stability. Stronger Seniors® Chair Exercise Program- 2 disc Chair Exercise Program- Stretching, Aerobics, Strength Training, and Balance. Improve flexibility, muscle and bone strength, circulation, heart health, and stability. Developed by Anne Pringle Burnell
Before beginning any exercise program, consult your doctor.

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According to Riordan and colleagues, in a 2000 article published in the Journal of Orthomolecular Medicine, high dose vitamin C may contain the properties of chemotherapeutic agents. Unlike other chemotherapy agents vitamin C does not produce negative side effects, in fact instead of negative side effect vitamin C has beneficial side effects, namely increased collagen production, and enhanced immune function.

Early studies revealed that vitamin C has preferential toxic effects on tumor cells that is, they typically kill tumor cells before killing normal cells. In earlier studies it was found that the toxic effect of vitamin C was reduced when interacting with serum, and that higher concentrations of vitamin C was necessary to maintain it’s cytotoxic (ability to kill cells) effect.

Riordan and colleagues outline a number of cases in which high dose vitamin C given intravenously at set intervals, over a number of months, was effective in reducing tumor growths in patients with renal cell carcinoma, stage IV colorectal cancer, cancer of the pancreas, non-Hodgkin’s lymphoma, and end-stage metastatic breast cance

Additional information about this study can be found by accessing the source:

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Each Hour of This Can Shorten Your Life By 22 Minutes: 

According to researchers,  for each hour of television that you watch after the age of 25  you may shorten your life by 22 minutes. This decrease in longevity is attributed to inactivity and not merely the TV viewing. A sedentary lifestyle leads to many health problems such as diabetes, heart disease, and obesity (British Journal of Sports Medicine).

Media and Children’s Sleep Problems:

Children need at least nine hours of sleep each night for good overall health. Studies show that young children who play computer or video games, watch television, and get to bed after 7 p.m. experience more sleep problems than children who get to bed before this time. Sleep problems noted include repeated awakenings during the night, nightmares, and daytime tiredness. Being exposed to violent media during the day or night triggers the same harmful results (American Academy of Pediatrics).

Sodas, Weight Gain & Diabetes

Findings from the Nurses’ Health Study show that people who drink one can of soda on a daily basis will gain approximately 10 pounds every four years. In addition, people who drink one or more servings of soda each day had twice the risk of developing type 2 diabetes. The same was true for consuming diet soda. Both types of sodas have a negative impact on one’s health.

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Oxygen is important for life, but unfortunately “the chemistry of oxygen and oxidation” influences the development of cancer. Oxidation is a normal process. It is a chemical reaction that takes place when free radicals form within the cells of organs in the body. According to Heber and colleagues (2009), every oxygen atom is made up of two electrons that stick together. These atoms can be broken apart by heat or light. Once separated, the electrons leave behind unpaired oxygen radicals which are free to travel around the body destroying normal cell structures, causing damage, and facilitating cancer growth and development. The greater the number of free radicals, the larger the impact and damage caused by cancer.

To illustrate the process of oxidation think of an apple that has been cut and exposed to oxygen in the air. Once exposed to oxygen the peeled flesh of the apple starts to turn brown. This is the result of the interaction between the oxygen atoms in the air and the natural sugar found in the apple which forms oxygen radicals. These oxygen radicals oxidize (break down) the flesh of the apple, and soon it begins to rot.

As with the apple, while the protective outer cover (skin) remains intact, the flesh of the apple is protected from the process of oxidation. But once the protection in the form of antioxidants is removed, damage from oxidation progresses unchecked. In the human body a breakdown of its defense system can lead to the formation of cancerous cells, and cancer growth. Inflammation is one of the most frequent causes of deficiency in the protective antioxidants.

Inflammation occurs in response to the body’s natural defense mechanism in dealing with infectious agents, or foreign bodies. “If the body senses invaders, such as bacteria, white blood cells are mobilized to go to the site of the invasion and to release oxygen and nitrogen radicals to…” destroy the bacteria. While this is a good process for dealing with infectious agents, these oxygen radicals can also be responsible for destroying normal tissues, and promoting cancer growth if unchecked. “Oxygen radicals damage normal DNA…” and cause errors that facilitate cancer growth.

Interventions that are protective against inflammation and free radical damage which can cause cancer are as simple as adding colorful fruits and vegetables to your diet, eating a plant-based diet rich in fiber and cancer fighting antioxidants, drinking plenty of water, getting adequate exposure to sunlight, and seven to eight hours of sleep each night. If you are deficient in any of these interventions make it your goal to implement at least one of them in the next week, and once you are comfortable with that one, add another and another over the next few weeks and months until they are part of your lifestyle.

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To screen or not to screen? Prostate cancer is the most common form of cancer in men and is the third most frequent cause of cancer deaths. Prostate cancer screenings for prostate specific antigen (PSA) or digital rectal exams are two of the tests used in the diagnosis of prostate cancer. The question now being raised is how effective are they with regards to outcomes.

Researchers compared men who were screened annually for prostate cancer using these tests with those receiving their usual care. While more men in the screening group were diagnosed with prostate cancer, there was no difference in the number of deaths from either group.

Earlier guidelines recommended that men falling in the high risk group for prostate cancer (Black men, or men with immediate family members diagnosed with prostate cancer before age 65), begin conversations regarding prostate cancer screening with their health care provider at age 45, or at age 40 if they had several family members who had been diagnosed with prostate cancer. These guidelines are being revised.

In addition to the findings that PSA and DRE screenings do not impact the outcomes of prostate cancer, there are also concerns about the number of false positive PSA results. As men age their PSA levels also increase. Having two or more sexual activities days prior to being tested can also lead to false positive PSA results. Robert Mayer, MD, with Dana Farber Cancer Institute in Boston, USA, notes that “less than 10 percent of men with prostate cancer ever die of the disease.” The harm from false positive results though can be very distressing psychologically and physically due to additional testing and biopsies, and possible infections. Additional harm following treatment may include urinary incontinence, erectile dysfunction, bowel dysfunction and even death (Peres, 2012).

Whether you decide to be screened or not, you can benefit from lifestyle interventions which may decrease your risk of prostate cancer. These interventions include good nutrition, regular exercise, adequate sleep/rest, exposure to sunlight, adequate water intake, and maintaining an ideal body weight.

Excess body fat especially that which is stored around the abdomen, secretes hormones and proteins that can lead to inflammation and oxidation in the body’s cells, which contribute to the development and progression of prostate cancer. Inflammation leads to the loss of protective antioxidants which can progress to damage of normal DNA from free radical, and ultimately cancer growth.

Certain dietary factors contribute to the production of carcinogens.

•   Overcooking meats at high temperatures

•   Charbroiling red meat or chicken with the skin intact

Much consideration should be given to sugar in the diet. Sugar is found in most processed foods, and is the prime energy source for many cancers. The more excess sugar is consumed in the diet, the more the cancer is stimulated, and the faster it grows. Cutting back on sugar, eating a healthy diet and participating in a regular exercise program can help to slow tumor growth (Prostate Cancer Foundation).

 Cancer Fighting Foods

Antioxidant and anti-inflammatory substances are found in colorful fruits and vegetables, which serve to counteract damage from oxidation and inflammation. The following list includes some of these fruits and vegetables:

•  Tomatoes and tomato products, guava and watermelon contain lycopene (antioxidant) which may reduce prostate cancer risk
•  Oranges, lemons, grapefruits, papayas, peaches contain vitamin C, and flavanoids which may inhibit tumor cell growth
•  Cruciferous vegetables – broccoli, Brussels sprouts, cabbage and cauliflower may eliminate carcinogens
•  Garlic, onions, chives and asparagus destroy cancer cells, reduce cell division, and support the immune system
•  Blueberries, purple grapes, and plums contain anthocyanins which destroy free radicals
•  Fiber found in whole grains and legumes help with removal of carcinogens (The Cancer Project).

Prevention is better than cure. Make these choices a part of your daily lifestyle practices.

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Consumption of flavonoids  – plant-based phytochemicals (are powerful antioxidants) in the diet, helps to neutralize free radicals which damage bodytissue and lead to cardiovascular disease, strokes and cancer{Bingdictionary.com).

McCullough and colleagues looked at the association between total flavonoids, seven flavonoid classes and death from cardiovascular disease over a seven year period. Findings from this study revealed that men and women in the top total flavonoid consumption group had a lower risk of death from cardiovascular disease.

Some of the seven flavonoids examined appeared to have had more of a protective benefit against cardiovascular disease than others. These include are:

• Anthocyanidins – these substances are round in apples, red and blue colored fruits and berries such as blueberries, red and purple grapes, raspberries, and blackberries. Red grape juice also contains these substances.
• Flavanols – are found in teas, chocolate, berries, red grapes, apples.
• Flavanones – citrus fruits (oranges, lemons, grapefruits) and drinks are rich in flavanones.
• Proanthocyanidins – are found in chocolate, apples, berries, red grapes, red grape juice.

Although the individuals who consumed the most flavonoids benefited the most, even consumption of small amounts of flavonoid rich foods is beneficial. Diets that are rich in fruits and vegetables are especially rich in flavonoids.  Broccoli, kale, yellow onions, scallions, apples, berries, and teas contain flavonols, while parsley, celery, thyme and hot peppers contain flavones. Legumes and soy products including tofu contain isoflavones.

Include large servings in your diet on a daily basis for good health.

Sources:

American Journal of Clinical Nutrition January 4, 2012

Linus Pauling Institute

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Eating large quantities of red meat may increase risk of kidney cancer. Recent findings from researchers Daniel et al., demonstrated an association between eating, method of cooking red meat and kidney cancer. Individuals who ate the most red meat  (four ounce daily) in addition to being more likely to be diagnosed with kidney cancer (19%), compared to individuals who ate the least red meat (less than one ounce) daily, were likely to smoke, be diabetic, and have higher BMIs.

According to Dr. El-Faramawi of the University of North Texas Health Science Center even if it eating red meat does not lead to kidney cancer, it can lead to many other health problems including plaque buildup in the arteries. Reduce your risk of kidney cancer and other health problems such as heart disease, high blood pressure, stroke and other cancers by eating a plant-based diet which includes lots of fruit, vegetables, and fiber; and drink six to eight glasses of water daily.

For information on how to introduce more vegetarian meals in you diet visit PCRM.org and download your free Vegetarian Starter Kit and other valuable resources today!

For more on this subject visit: http://www.ajcn.org/content/95/1/155

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According to Singh and colleagues (2012) in a recently published study “physical activity and sports are generally   promoted for their positive effect on children’s physical health.. and better mood states.” Participating regularly in a physical activity program is associated with improved brain function and cognition, which results in positive academic performance.

Participation in physical activity has been found to increase adolescents’ self-esteem, and reduce their stress and anxiety levels. Weight-bearing physical activity is also important for normal skeletal development during adolescence, and for achieving and maintaining peak bone mass in teens. In addition to these benefits, studies have found that physical activity for teens may increase their ability to learn because of its effect on mental health (DHSS 1996). Other studies also suggested favorable effect on academic achievement.

There are several theories related to the benefits of exercise on the ability to learn, these include: increased levels of endorphins (natural painkiller), which results in stress reduction and improved mood;and also increased blood and oxygen flow to the brain. Regular physical activity may also lead to improved behavior in class, resulting in better focus on the subject being taught.

Source

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A study by Bowman et al., examining the relationship between nutritional intake, cognitive function and brain aging found that individuals with high plasma levels of vitamin B1, B2, B6, folate, B12, together with vitamin C, D, E and omega-3 fatty acids had the best cognitive outcomes and brain size measurements.

The study involved 104 individuals with a mean age of 87 years who were free from risk factors which contribute to cognitive deterioration such as hypertension, diabetes, and vascular disease. Unlike the group with high plasma levels of vitamin B, C, D, E and omega-3 fatty acids and favorable cognitive outcomes, the group found with high trans fat in their plasma level had poor cognitive function and less total cerebral brain volume. Trans fats are usually found in processed foods, fried foods, margarine, and baked goods.

Cognitive impairment including dementia and Alzheimer’s disease is of concern for older adults, and caregivers; including foods rich in vitamins and minerals are simple ways to improve cognitive function..

Foods for Brain Health

A wide variety of fruits, vegetables and whole grains can provide essential vitamins for enhanced brain and cognitive functioning. These foods include:

• oranges, lemons, grapefruits, papayas, peaches provide vitamin C
•  avocado, peas, B group vitamins, vitamin E
• whole grains, rice, wheat germ, pasta, legumes, walnuts

This website does not provide medical or legal advice. This website is created for information purposes.