Showing posts with label wellness. Show all posts
Showing posts with label wellness. Show all posts

Saturday, January 12, 2019

The Greek Diet - The Key To a Healthier Life

The traditional Greek diet, formed by history and climatic conditions, meets the main criteria of an optimal diet: it has properties that promote health and is compatible with a sustainable environment.

Greek Diet - The Key To a Healthier Life


In simple terms, the traditional Greek regime is based on:


  • High consumption of olive oil, which in Greece, more than in any other country, is extra virgin;
  • High consumption of unrefined vegetables, legumes, fruits and cereals;
  • Preference for fish over meat;
  • Emphasis on feta cheese and yogurt, instead of other dairy products;
  • Moderate consumption of wine, especially during meals.


Prototype of the traditional Mediterranean diet


The properties that promote the health of this diet have been documented among many populations, and at different times in history. In the late 1960s, the original work of Ansell Keys (a renowned scientist who studied the impact of diet on health) on the Greek population gave weight to the idea that the traditional Greek diet represents a distinguished prototype of the traditional Mediterranean diet.

The traditional Greek diet has been found to increase longevity and protect against serious diseases, such as coronary heart disease and many types of cancer.

Recent studies have also recognized the Greek diet for its health-promoting attributes. In addition, scientists have shown that there are two factors that play an important role in a healthy diet:


  • Combination of dietary intakes
  • High quality food components.


High quality

Greece can rightly be proud of the high quality and supreme taste of many of its food products, including olive oil, dairy products, vegetables and fruits. But they are not only the products that form the most important components of this famous diet. Many traditional Greek recipes and sweets have an impressive array of beneficial properties. The unexpected nutritional properties of many Greek dishes are just now recognized.

Wednesday, December 12, 2018

Homemade Colon Cleanse - 3 Juices To Detoxify the Colon

People make diets to lose weight, look for remedies to eliminate grains, but few are concerned about detoxifying the colon, and in reality something very simple.

Homemade Colon Cleanse - 3 Juices To Detoxify the Colon


We share some juices that will help you have a healthy body, in addition to you also help you to have the ideal weight.

The doctor Alejandro Junger, founder of the Clean Method, states that when the body undergoes detoxification for 21 days with certain foods, the body regenerates 90 percent.

The most intoxicated organ is the colon, which is even damaged when you get too much bile.

That's why we share 3 juices that your colon will be thankful to consume for 21 days.

Are you ready?

Delicious pineapple juice


The juice of pineapple, celery, apple and aloe vera is ideal to start desinflamar and cleanse the colon, stimulates your peristaltic movements, improves your digestion and regularly eliminates toxins.

Ingredients

  • 1 cucumber
  • 1 glass natural pineapple, chopped
  • 1 red apple
  • 2 pieces celery
  • 1 lemon (juice)
  • 1 tablespoon aloe vera pulp

Blend all these vegetables and consume for 21 days.

Flaxseed juice with chlorophyll


If anything is extraordinary flaxseed is to detoxify, and its nutrients help to reduce inflammation of the colon due to its fiber that has

Ingredients


  • ½ glass of natural water
  • ½ glass of coconut water
  • 2 lemons (juice)
  • one tablespoon flaxseed
  • 1 tablespoon chlorophyll
  • 1 teaspoon agave honey (100% pure, no sugar added)


Mix everything in the blender and consume it for 21 days.

Cucumber juice with papaya


This is special to reduce inflammation of the colon, detoxify and above all will fill you with energy in your day.

Ingredients


  • 1 cup papaya
  • 1 tablespoon aloe vera
  • 2 lemons (juice)
  • ½ cup natural water
  • ½ coconut water
  • 1 teaspoon natural agave honey with no added sugar.


Mix everything in the blender and consume for 21 days.

Friday, December 7, 2018

What Can Cause Mucus in The Stool

Mucus is a substance that helps the stool move through the intestine, but is usually produced in small quantities, barely enough to lubricate the intestine and mix with the stool without being perceived by the naked eye.

What Can Cause Mucus in The Stool


So when you get to observe the stool with mucus, usually indicates the presence of an infection or other alteration at the intestinal level as an ulcer or irritable bowel syndrome, it is important to see a gastroenterologist for a full evaluation and identify if there is any problem that needs to be treated.

1. Food Intolerance


Food intolerances and allergies, such as sensitivity to lactose or gluten, cause inflammation of the walls of the intestine when food comes in contact with the mucosa, generating an increase in mucus production which can be observed in the stool.

In these cases, other symptoms may arise such as abdominal swelling, diarrhea, red spots on the skin, excess gas or constipation.

  • What to do: If intolerance to any type of food is suspected, it is important to consult a gastroenterologist for an intolerance test.

2. Gastroenteritis


Gastroenteritis occurs when some type of microorganism such as a bacterium or a virus infects the stomach and intestines, causing excess mucus in the stool, intense nausea, diarrhea, vomiting, loss of appetite and pain in the belly.

Normally, this type of problem arises due to the consumption of contaminated water or food, but can also occur after prolonged use of antibiotics, as good bacteria are eliminated from the intestinal mucosa, facilitating the development of more harmful ones.

  • What to do: normally gastroenteritis does not need a specific treatment, just rest at home and drink a large amount of fluids to avoid dehydration caused by diarrhea. In addition to this, food should be light, giving preference to well-cooked foods, cooked vegetables and fruits, and foods low in fat.

3. Irritable bowel


The irritable bowel causes an inflammation of the intestinal mucosa that increases the amount of mucus in the stool. Although it may occur in all cases of irritable bowel syndrome, mucus is more common in people who have long periods of diarrhea.

Other common symptoms of the IBS sufferer are excess gas, abdominal bloating, and periods of diarrhea that alternate with periods of constipation, mainly during periods of high stress or anxiety.

  • What to do: if there is already a diagnosis of irritable bowel, excess stress should be avoided by taking part in leisure activities, but adequate nutrition should also be provided by avoiding the consumption of irritating foods of the intestinal mucous such as coffee, spicy foods, pepper and foods with a high fat content. If an irritable bowel is suspected, a gastroenterologist should be consulted to assess whether this is really the problem.

4. Crohn's disease


Crohn's disease is a chronic intestinal disease that causes constant inflammation of the walls of the intestine, causing symptoms such as mucus in the stool, severe abdominal pain, fever, bloody diarrhea, and weakness.

Although there is not yet a specific cause for Crohn's disease, it can arise at any stage of life, especially if there is a decrease in the immune system.

  • What to do: Treatment for Crohn's disease usually includes changes in eating habits such as controlling the amount of fiber ingested and reducing the amount of fats and dairy products, including their derivatives.

5. Intestinal obstruction


Intestinal obstruction occurs when something prevents the passage of stool in the intestine. So the most common causes are hernias, a bowel twist, ingestion of some kind of object, chronic constipation, or even a tumor in the intestine.

In these cases, the mucus is produced in excess to try to push the stool, which ends up not passing and generates other symptoms such as abdominal swelling, severe abdominal pain, excess gas and decreased amount of stool.

  • What to do: Intestinal obstruction is an emergency that needs to be treated immediately to avoid serious complications such as dilation or rupture of the intestine. So if there is any suspicion of this problem, you should go immediately to the hospital.

6. Anal Fissure


The anal fissure is a relatively common problem, which consists of the presence of a small wound or tear in the mucosa that covers the anal region, being caused mainly by large, hard and dry stools which dilate the sphincter causing injuries. This fissure usually causes symptoms such as diarrhea, pain when evacuating, abdominal pain, bleeding when evacuating, itching around the anus and the stool may present mucus.

  • What to do: the most important thing in these cases is to maintain adequate intimate hygiene, but sitz baths can also be performed to relieve pain and place healing ointments to heal the fissure more quickly.

7. Ulcerative colitis


This is an intestinal disorder that causes ulcers in the intestine and constant inflammation of the mucosa. So it is common for people with ulcerative colitis to have stool accompanied by blood, pus, or mucus.

Other symptoms that help identify a case of ulcerative colitis are diarrhea, severe abdominal pain, skin lesions, and weight loss.

  • What to do: It is generally recommended to increase fiber intake, through foods such as papaya, lettuce or chickpeas, to increase the volume of stool and make them less hard. In addition to this, it may be necessary to take some medication to relieve abdominal cramps or even diarrhea.

When mucus in the stool can be dangerous


In most cases, mucus in the stool is not a dangerous situation, representing almost always an easy situation to treat. However, if the excess mucus arises associated with other symptoms such as:

  • Bloody or pussy stools;
  • Severe abdominal pain;
  • Exaggerated abdominal swelling;
  • Constant diarrhea.
It is recommended to go to the hospital or to mark a consultation in the gastroenterologist, since it can be signal of more serious diseases like ulcerative colitis, Crohn's disease and even cancer.

Friday, November 23, 2018

How Can You Protect Yourself From The Flu? - 20 Tips

We know that in late fall and winter flu is a very common illness. That's why it's important to know how to protect yourself from the flu. In this article you can learn 20 ways to prevent it.

How Can You Protect Yourself From The Flu? - 20 Tips


What is the contagious period of a cold?

The active disease is considered to last up to 7 days, with an incubation period of 3 to 4 days.

How to avoid the flu when it is starting?

Once flu symptoms start there is no way to avoid illness. However, it is very important that you take steps to prevent symptoms from becoming severe or complicated by a bacterial respiratory infection.

The most important thing is to stay hydrated, maintain a good diet. Include vitamin C and zinc supplements. You can also use probiotics.

How to avoid a cold that is starting?

A cold is a viral illness. Viruses have a short cycle in the human body and there are no antiviral drugs for the common cold. Therefore, measures should be taken to strengthen the immune system and prevent symptoms from progressing for a long time: sleep well, eat properly, maintain good hydration, and add some supplement of vitamin C, ginseng, probiotics, or zinc.

Also take care of the people around you in your family group or people close to your work or study and avoid infecting them.

For this we have organized for you 20 effective ways to prevent the flu. Let's get to know them.

1. Avoid alcohol consumption

Drinking alcohol interferes with the quality of your sleep, which increases your chance of getting sick from not getting enough rest.

It is known that drinking alcohol at night can disrupt your REM sleep, paradoxical sleep that is the most repairing part of it.

Drinking a lot of these beverages also affects the functioning of your immune cells, which leaves you prone to developing infectious diseases.(Reference)

2. Clean your spaces inside the gym

Gyms are often places that collect dirt and germs from sweat and sweaty towels. To avoid contact with these microorganisms as much as possible, place a clean towel on the benches before sitting down.

Before grabbing equipment, weights, or other training tools, first clean them with antibacterial towels.

3. Manage your stress

Stress weakens your immune system, making you more likely to catch a cold or the flu than a more serene person (Reference).

Try to avoid stressful situations. Look for recreational activities or exercises to keep your mind busy.

4. Clean up your office space

Clean with disinfectant at least once a week, even if it appears to be clean, anything that comes in contact with other people such as the copier keyboard, microwave, elevator buttons and a chair armrest.

Rhinoviruses, responsible for the flu, can live on surfaces for up to 48 hours (Reference).

5. Include enough protein in your diet

Include enough protein in your diet to prevent flu

 

Research has concluded that protein-poor diets deplete the immune system (Reference). To avoid this, eat fish, yogurt and eggs, foods rich in protein.

6. Take probiotics

Positive bacteria that keep you healthy and protected from hostile bacteria.

One study found that taking probiotics regularly reduces the incidence of upper respiratory infections, such as cold and flu viruses (Reference).

Yogurt, olives, raw cheese, milk kefir, water kefir and pickles are rich in probiotics.

7. Drink plenty of tea

Drink plenty of tea to prevent cold

 

Drinking tea and breathing its vapor stimulates the cilia or hair follicles of the nose, which efficiently eliminates germs.

Lemon slims mucus and honey is antibacterial, properties that make it the best tea complement to prevent cold. (Reference)

8. Take a zinc supplement

According to the Mayo Clinic, zinc can prevent the rhinovirus from multiplying and lodging in the mucous membranes of the throat and nose. (Reference)

The mineral functions more efficiently in syrup or tablet because the substance remains in the throat and comes into direct contact with the rhinovirus.

Despite these advances, science demands more controlled studies to demonstrate the effectiveness and safety of zinc in preventing colds.

9. Drink plenty of fluids

Drink plenty of fluids to prevent cold

 

Drinking plenty of water a day keeps your body strong and ready to fight the germs of the common cold and flu virus.

One study found that staying hydrated boosts a specific immune response, allowing the body to kill viruses faster.

Drink plenty of water, 6 to 8 glasses per day, and avoid caffeinated beverages.

10. Clean your nose

A daily nasal wash with a syringe helps to eliminate viruses and nasal secretions.

Buy your nasal saline irrigation at any pharmacy or prepare one at home. Mix three teaspoons of iodine-free salt with one teaspoon of baking soda. Then use a teaspoon of this mixture in a cup with water and you're done.

11. Exercise

In addition to boosting your appearance and mood, exercise also improves your immune system by preventing the spread of colds and flu.

One study found that obese and overweight people are more likely to suffer injuries and diseases (Reference)

Exercises don't have to be strenuous, you just have to be on record. Start with routines that you can tolerate for at least 30 minutes a day, three times a week.

12. Get a massage

Getting massages at least once a month helps to get rid of stress and increase circulation, which improves your immune system by nourishing cells with more oxygen and blood.

13. Eat well

A study in older adults found that eating lots of nutrients improves the immune system and helps prevent diseases such as the flu.

14. Get enough sleep

Many studies have found that 8 or more hours of sleep at night is critical to maintaining a healthy immune system. Lack of sleep or poor quality sleep is associated with a decrease in your defenses (Reference).

15. Wash your hands often

The value of hand washing is underestimated, yet it is one of the most effective ways to prevent the spread of a cold or flu.

A scientific study revealed that young people who washed their hands more frequently had fewer infections with the flu than those who did not (Reference).

16. Eliminates tricks

Biting your nails or sucking on your fingers when you eat makes it easier for germs and viruses to get into your body.

Don't touch your eyes, nose, or mouth with your hands, because this is one of the ways germs enter your body and become an upper respiratory infection.

Avoid touching surfaces in public places such as stair railings or sinks in bathrooms because they are full of bacteria. (Reference)

17. Exhale

Exhale gently and slowly as you pass a person who has sneezed or coughed. Do it until you get a few feet away from it. This will prevent you from inhaling the polluted air.

18. Meditate

Meditate To Protect Yourself From The Flu

 

According to a study by the University of Wisconsin, United States, your mind is capable of reducing the chances of getting the flu by up to 50% (Reference).

The study included 51 people who did meditation exercises. They recorded 13 fewer illnesses and 51 fewer sick days than the control group during a flu season.

This result is probably a consequence of the reduction in the physical effects of stress, which weakens the immune system.

19. Clean the mobile

Your mobile phone can collect more bacteria than a public toilet. So clean it with a sanitizing wipe that eliminates the microorganisms that potentially enter your mouth.

Avoid using your phone in the bathroom or while eating. (Reference)

20. Don't eat sweets

A study by Loma Linda University in the United States found that eating 6 tablespoons of sugar in orange juice or a sugary drink weakens the white blood cells responsible for fighting infections.

The researchers found that the immune system slows down for several hours after eating or drinking sugar, so your resistance to infection will decrease significantly if you drink several sodas a day.

These are the best steps you can take and help you prevent a cold or flu.

Whether or not you get the flu or a cold is now up to you. It's up to you to spend days in bed or enjoy the winter with typical activities of this season.

What are the symptoms of a common cold?

The main symptoms of a common cold are:

  • Crystalline nasal mucus (medically called anterior rhinorrhea hyaline)
  • Nasal congestion and obstruction
  • Throat irritation
  • Dry cough
  • Fever or breakage
  • General malaise
  • Sneezing
  • Lack of appetite
Share this article on social networks so your friends and followers also know the 20 ways to prevent the flu.

Monday, September 3, 2018

Pilates Ring Exercises To Strengthen and Tone The arms and Legs

The Pilates ring is a versatile piece of equipment that can be incorporated into many traditional Pilates exercises to make them more challenging for the core. Exercises can be performed for both the arms and legs, and all exercises challenge the core in some way. In the following article I will explain some of the exercises that can be performed to help strengthen and tone the arms and legs.

Pilates Ring Exercises To Strengthen and Tone The arms and Legs


Firstly for the arm exercises. Many traditional gym exercises can be performed with the Pilates circle. The bicep curl, the most common upper arm strengthening exercise can be done with the circle. The starting position can be either standing or kneeling. Hold onto the ring on either side with your arms straight down in front of you. Apply a moderate to strong force squeezing the circle between your arms. Maintain this squeeze and perform the bicep curl movement. You should feel similar resistance in your biceps as you would when lifting weights doing a dumbel curl.



Another exercise that can be performed with the ring is a isometric pec squeeze. Start off standing or sitting with both arms straight out in front of you. Hold the circle between your outstretched hands and squeeze the end together as hard as you can. As you squeeze you should feel your pectoral muscles working.



The legs can also be exercised using the pilates circle. A great unique exercise to the pilates ring is the modified bridge. Traditionally the bridge exercise targets the gluteal and hamstring muscles. By adding a ring to the exercise the adductor muscles can also be targeted. The starting position is the same as you would with the traditional bridge, lying on your back with feet flat on the floor, knees bent to about 90 degrees. Place the ring between your thighs, just above the knees and squeeze you knees together firmly as you complete the exercise.





Article Source: http://EzineArticles.com/expert/Susan_A_Johnson/796909

Friday, August 3, 2018

What To Do in Case of Food Poisoning

Why do you have to be careful in summer when eating eggs or mayonnaise? In the summer months, mothers often repeat ad nauseam that you have to be careful with certain foods, especially if you eat away from home. The reason is simple, during this time food poisoning increases due to eating foods that contain toxic microorganisms.

What To Do in Case of Food Poisoning


Summer poisonings are more frequent for two main reasons.

"On the one hand, because natural causes favor it, since bacteria, which are present in the soil, air or water, grow faster in the hot months (they need temperatures between 36 and 37 degrees Celsius to live and reproduce) and on the other hand, there is a greater tendency to eat outdoors (barbecues, picnics, swimming pools, travel, etc.), where security controls are not the same as in a home kitchen."

Among the main mistakes that are made to increase the risk of intoxication, the specialist points out maintaining inadequate storage temperatures, undercooking food, improper hygiene and leaving products cooked at room temperature for several hours.

The severity of a poisoning and the symptoms a person has will depend on the amount of contaminated food ingested, the person and the type of organism causing the contamination.

The first symptoms usually appear between 2-6 hours after ingestion. The most common are stomach upset, diarrhea, fever, vomiting, abdominal cramps, dehydration, general weakness and headache. "The people who are most susceptible to this type of illness are children, pregnant women, the elderly and individuals with weakened immune systems, so we must pay special attention to these groups," he adds.

The foods that cause the most poisoning

Among the foods that most often cause food poisoning, we highlights:


Eggs

This food may contain the bacteria Salmonella, which causes diarrhea, vomiting and fever. The risk of intoxication is greater when consumed undercooked, with the yolk soft, or raw, in the case of mayonnaise preparation.

"A good option is to opt for pasteurized eggs, since this process eliminates possible bacteria."

Mayonnaise

According to the specialist, homemade mayonnaise is the ideal way to avoid poisoning, the problem is that the risk of contamination is great if there is a lack of hygiene and handling.

"You should never eat mayonnaise in packages or containers outside the refrigerator," he says. "It is preferable to take mayonnaise, served in individual disposable airtight bags."

Green leafy vegetables


Green leafy vegetables offered in buffet restaurants may contain hidden bacteria. The expert points out that in these cases it is not enough to wash them with water (unlike at home, where the product can be sanitized in this way), it is necessary to disinfect to eliminate microorganisms.

"Soak the vegetables for about 15 minutes in a solution of water and sodium hypochlorite. For every liter of water we need a spoonful of hypochlorite of good origin and without smell", he adds.

Meat


Meats may also contain bacteria such as Clostridium perfringens. The meat must always be kept at a temperature of less than 5ºC and, at the moment of consumption, it must be eaten well done.

What To Do in Case of Food Poisoning - Seafood


Seafood


Raw or improperly cooked shellfish may contain harmful viruses and bacteria. To avoid intoxication it is necessary to follow some handling and hygiene measures.

Thus, we should make sure that they have a good smell and a bright appearance (although the colour of the mussels does not always reflect the quality, but indicates whether they are female or male). In addition, the shells of clams, cockles, mussels and oysters must be hermetically sealed. If they are not closed it means that the animal is no longer alive. The liquid that sometimes comes out of the shells must be clear, abundant and smelling of the sea.

Sausages


The sausages must be removed from the original packaging and stored in containers with lids.

"When serving, use a fork to pick up individual slices, avoiding handling the food with your hands," he says before adding that it is best to eat it within two days after opening. "If you see that the sausage has a change in coloring, this is a sign that the bacteria are already present", he insists.

Canned products


Canned products have an internal varnish that preserves their contents; however, small bumps can break this protection. When opening a can, make sure there are no bubbles, as if it were fermenting.

"If we open a can and do not want to consume all its contents, it is best to remove it from the packaging and store it in another container with a tightly closed lid and consume it in up to three days," he says.

Hot Dog


Finally, the specialist points out that hot dog sausage can carry the bacterium Listeria monocytogenes. To avoid eating sausages that are not refrigerated, they need to be cooked for five minutes.

How to treat food poisoning


In most cases, the poisonings are mild and symptoms disappear within two to three days, when contaminated food is completely eliminated.

"However, food poisoning can be aggravated, even leading to the death of the affected person, although these extreme and very rare cases are caused by Clostridium botulinum poisoning, which causes botulism, for example".

In general, the following steps can relieve symptoms of food poisoning and prevent dehydration in adults:

  • Drink plenty of fluids such as fruit juices, caffeine-free drinks, and broths to replace fluids and electrolytes.
  • Drink small sips of clear liquids or crushed ice if there is still a problem with vomiting.
  • Gradually reintroduce foods. We can start with soft, easily digestible foods such as rice, toast or bread, cereal, lean meat, applesauce and bananas and avoid fatty, sugary, dairy, caffeine and alcohol foods until full recovery.
  • Infants and children have special concerns. They are likely to become dehydrated more quickly from diarrhea and vomiting, so consult your pediatrician.
RELATED: Foods That Boost The Immune System and Help Your Defenses

Sunday, July 8, 2018

Foods That Boost The Immune System and Help Your Defenses

Although it seems that a hot chicken soup helps during a flu, there are foods that contain essential nutrients for our defenses. Ingesting them in correct amounts can save us from more than one aversion.

Foods That Boost The Immune System and Help Your Defenses - Brazil nut


It is well known that what we eat has important and profound effects on our health, from the density of our bones to the performance of our brain. One of the fundamental principles is to provide our immune system with the ability to defend itself against bacterial, fungal and viral attacks. You can follow a "healthy" diet, have a good figure, strong teeth and, at the same time, defenses that defend nothing. Indian physician and researcher Ranjit Chandra of Memorial University of Newfoundland, Canada, published a study describing the relationship between food and our defenses: "Nutrition is a fundamental factor in the immune response, and malnutrition is one of the most common causes of immunodeficiency in the world. "The three nutrients that play a major role in maintaining a good immune system are selenium, zinc and vitamin B6 (although they are not the only ones, for example iron is also involved, but to a lesser extent).

Selenium in nuts, mushrooms and cod

Why are Spanish farmers a bull? Higher genes? Maybe. Another option may refer to this habit of eating garlic as someone who eats pipes, raw and everything. This food is a good source of selenium, a chemical element of the nonmetals group. In a study published in "The Journal of Nutrition" by researcher John R. Arthur and his team, the Rowett Reseach Institute, explains that "selenium has great potential to influence our immune system. But in the scientific world, getting answers inevitably leads to new questions. John Arthur explains that "only when all the functions of selenoproteins are described will we be able to fully understand their role in maintaining optimal immune function. There are many foods (that we love) that are good sources of selenium. Here are some examples from data from the United States Department of Agriculture (USDA):

  • Garlic It contains 14.2 micrograms per 100 g. One third of the recommended daily amount.
  • Brazil nuts. These are selenium queens by far. 100 grams contain 1,917 micrograms (or almost the same, 2 milligrams), which is equivalent to 3,485.4% of the recommended daily amount.
  • Atlantic cod, dry and salty. It contains 147 micrograms of this nutrient, which far covers our daily needs.
  • Shiitake mushrooms. These Asian mushrooms, typical of Japanese cuisine, contain 46 micrograms (per 100 g), which practically covers the daily needs of our body.

Foods That Boost The Immune System and Help Your Defenses - Garlic


All are important, but B6 is fundamental

All nuts are appreciated for their nutritional values, more now that fats have lost that reputation for "bad" they had. Pistachios are distinguished among all nuts, not only for their taste (and price), but also for their high vitamin B6 content. One of its functions is to play an important role in the creation of antibodies. For this reason, as explained in his book "Let's buy lies" José Manuel López Nicolás, the European Food Safety Authority (EFSA) believes that you can advertise a product containing at least 15% vitamin B6 per day. with slogans like "help your defenses" or "help the immune system". Peppers are one of the kings of this vitamin, specifically a characteristic of Mexico, Chile pasilla (named for its dry, raisin-like appearance), but it is not the only one. 100 grams of these foods will provide us with all the vitamin B6 we need:

  • Salvia This spice is rich in this nutrient, since it contains 2.69 mg.
  • Spearmint Typical of some gastronomies... and mojito. It contains 2.58 mg, more than enough for our daily lives.
  • Piquillo pepper It contains 2.54 mg.
  • Pistachios Those already mentioned contain 1.70 mg, which exceeds 1.4 mg of the recommended daily amount.

Foods That Boost The Immune System and Help Your Defenses - Pistachios


A scarce and fundamental metal for us

Although with cheaper types starting to arrive from distant shores, oysters have traditionally been exclusive to the larger portfolios. Turns out their flavor and texture aren't the only thing special. It is one of the largest known food sources of zinc. Researcher Pamela J. Faker and her team at Michigan State University in the United States published a study in 2000 looking at the relationship between zinc deficiencies and immune system activity and how it affected the human body to restore normal levels of this micronutrient. "The results of more than three decades of work indicate that zinc deficiency causes a rapid decrease in the response of antibodies and immune system cells," says his research.

This makes it clear that a deficiency of this metal can cause us more than one headache. So much so that, in this study, the researcher says that "a lack of zinc in the diet can lead to an increase in the prevalence of opportunistic infections and mortality rates". To avoid these harmful consequences, we can resort to the following foods (per 100 g):

  • Raw oysters: contain 39.30 mg of zinc, almost 4 times more than the recommended daily amount.
  • Veal: it is very rich in this nutrient, containing the ribs, for example, 11.49 milligrams.
  • Pumpkin seeds. They contain 10.30 mg or, in other words, the total daily requirement.
  • Sesame flour. They cover our needs with 10.70 mg.

RELATED: 13 Foods That Can Prevent Cancer - Based on Studies


A balanced diet must include everything, not only the 'healthy' foods that cause visible effects in the mirror, but also those that really help us in times of need.

Friday, April 6, 2018

13 Foods That Can Prevent Cancer - Based on Studies

What you eat can drastically affect many aspects of your health, including the risk of developing chronic diseases, such as heart disease, diabetes and cancer.

13 Foods That Can Prevent Cancer - Based on Studies


Many studies have shown that the development of cancer, in particular, is closely related to the foods you eat.

It is no secret to anyone that many foods contain beneficial compounds that may help slow the development of cancer.

There are also several studies that show that a higher intake of certain foods may be associated with a lower risk of the condition.

This article will explore and analyze 13 foods that may reduce the development of cancer based on studies.

1. Carrots

Carrots


Can the carrot prevent the development of cancer?


Several studies have found that including carrots in the daily diet is associated with a lower risk of certain cancers.

For example, research analyzed the results of five studies and concluded that eating carrots can reduce the risk of stomach cancer by up to 26%.

Another study found that a higher intake of carrots was associated with an 18% lower chance of developing prostate cancer.

One study looked at the diets of 1,266 participants with and without lung cancer. It found that current smokers who didn't eat carrots today were three times more likely to develop lung cancer, compared to participants who ate carrots more than once a week.

Try adding carrots to your diet as a healthy snack or a delicious side dish a few times a week to potentially reduce your risk of cancer.

Still, remember that these studies show a link between carrot consumption and cancer, but do not take into account other factors that may play a role.

2. Broccoli

Broccoli


Can broccoli prevent the development of cancer?


Broccoli contains sulforaphane, a plant compound found in cruciferous vegetables that can have potent anti-cancer properties.

Including broccoli as an accompaniment in some meals on a weekly basis can give you some cancer-fighting benefits.

A study of test tubes showed that sulforaphane reduced the size and number of breast cancer cells by up to 75%.

Similarly, an animal study found that treating mice with sulforaphane helped eliminate prostate cancer cells and reduced tumor volume by more than 50%.

Some studies have also found that increased consumption of cruciferous vegetables, such as broccoli, may be associated with a lower risk of colorectal cancer.

However, it should be noted that available research has not directly analyzed the effects of broccoli on the development of cancer in humans.

Rather, it has been limited to laboratory, animal, and observational studies, which investigated the effects of cruciferous vegetables or the effects of a specific compound on broccoli, so more studies are needed.

3. Beans

Can beans prevent the development of cancer?


Beans are rich in fiber, which, according to some studies, can help protect against colorectal cancer.

In fact, several studies have found that higher bean intake may reduce the risk of the condition.

One study followed 1,905 people with a history of colorectal tumors and found that those who consumed more cooked dry beans tended to have a lower risk of tumor recurrence.

An animal study also found that feeding mice black beans or white beans, after inducing colon cancer, blocked the development of cancer cells by up to 75%.

According to these results, eating a few servings of beans each week can increase your fiber intake, and in turn help reduce your risk of developing cancer.

However, current research is limited to animal studies and studies that show association, but not causation. More studies are needed to examine this in humans specifically.

4. Berries

Berries


Do berries help prevent the development of cancer?


The berries have a high anthocyanin content, are plant pigments that have antioxidant properties and may be associated with a lower risk of developing cancer.

In one study, 25 people with colorectal cancer were treated with cranberry extract for seven days, this reduced the growth of cancer cells by 7%.

Another small study administered freeze-dried black raspberries (a process in which they are frozen and thawed, kept under vacuum and at low atmospheric pressure) to patients with oral cancer, and showed that it reduced the levels of certain markers associated with the development of cancer.

An animal study found that feeding freeze-dried black raspberries to mice reduced the formation of esophageal tumors by up to 54% and decreased the number of tumors overall by up to 62%.

Similarly, another animal study showed that by giving mice a berry extract, they were found to prevent the formation of several cancer biomarkers.

Based on these findings, including a portion or two of berries in your diet every day can help inhibit the development of cancer.

It is important to note that these studies have been conducted in animals, and are observational, which only analyze the effects of a concentrated dose of berry extract. More research is needed on people.

5. Cinnamon

Can cinnamon prevent the development of cancer?


Cinnamon is very popular for its health benefits, it can lower blood sugar and relieve inflammation, and has been shown in studies to prevent the development of cancer by mitigating cancer cells.

Studies in test tubes and animals have found that cinnamon can help block the spread of cancer cells.

A test tube study found that cinnamon extract could decrease the spread of cancer cells by causing their mitigation.

Another test tube study showed that cinnamon essential oil suppressed the growth of cancer cells in the head and neck, and also significantly reduced tumor size.

An animal study also showed that cinnamon extract promotes the elimination of tumor cells, and also reduces the number of tumors that grow and spread.

Including half a teaspoon or a teaspoon (2-4 grams) of cinnamon in your diet per day may be beneficial in preventing cancer, and may also provide other benefits.

It is important to note that you should keep the amount of cinnamon you consume under control, as too much cinnamon can cause certain side effects.

However, more studies are needed to understand how cinnamon can affect the development of cancer in humans.

6. Nuts and dried fruit

Nuts


Can nuts prevent the development of cancer?


Several studies have found that eating nuts and dried fruit may be related to a lower risk of certain types of cancer.

For example, one study analyzed the diets of 19,386 people, finding that eating more nuts and dried fruit was associated with a lower risk of cancer death.

Another study followed 30,708 participants for up to 30 years, finding that eating nuts regularly was associated with minimal risk of colorectal, pancreatic and endometrial cancer.

Other studies have found that certain nuts are probably even more efficient at preventing the development of cancer.

For example, Brazil nuts are high in selenium, which can help protect against lung cancer in people with low selenium.

Similarly, an animal study showed that feeding mice nuts, decreased the rate of spread of breast cancer cells by 80% and reduced the number of tumors by 60%.

These results suggest that adding a serving of nuts and dried fruit to your diet every day may reduce your risk of developing cancer in the future.

However, more human studies are needed to conclude whether nuts themselves are responsible for this association, or whether other factors are involved.

7. Olive oil

Does olive oil help to prevent the development of cancer?


Olive oil is loaded with health benefits, so it is not surprising that it is one of the staple foods of the Mediterranean diet; several studies have found that higher olive oil intake can help protect against various types of cancer, although more research is needed.

A massive review of 19 studies showed that people who consumed a higher amount of olive oil had a lower risk of developing breast cancer and cancer of the digestive system compared to people who had a lower intake.

Another study that analyzed cancer rates in 28 countries worldwide found that areas with a higher intake of olive oil had lower rates of colorectal cancer.

Exchanging other oils for olive oil in your diet is a simple way to take advantage of its health benefits. You can sprinkle it on salads and cooked vegetables, or try using it on marinades of meat, fish or chicken.

Although these studies show that there may be an association between olive oil intake and cancer, other factors may also be involved. More studies are needed to examine the direct effects of olive oil on cancer in people.


8. Turmeric

Turmeric


Does turmeric prevent the development of cancer?


Turmeric is a spice known for its health-enhancing properties. Curcumin, its active ingredient, is a chemical with anti-inflammatory, antioxidant and even anti-cancer effects.

One study looked at the effects of curcumin in 44 patients with lesions in the colon that might have become cancerous. After 30 days, 4 grams of curcumin per day reduced the number of lesions present by 40%.

In a test tube study, it was found that curcumin also decreases the spread of colon cancer cells by targeting a specific enzyme related to the development of cancer.

Another test tube study showed that curcumin helped kill cancer cells in the head and neck.

Curcumin has also been shown in other test tube studies to be effective in slowing the growth of lung, breast and prostate cancer cells.

For best results, you can include at least three teaspoons (1-3 grams) of ground turmeric per day. It is recommended to use it as a spice to add flavor to food, combining it with black pepper can help to increase its flavor.



9. Citrus fruits

Citrus fruits


Can citrus fruits prevent the development of cancer?


Several studies suggest that eating citrus fruits such as lemons, limes, grapefruits, and oranges has been associated with a lower risk of cancer.

One large study found that participants who ate more citrus fruits had a lower risk of developing cancers of the digestive tract and upper respiratory tract.

On the other hand, a review of nine studies found that higher citrus intake was associated with a lower risk of pancreatic cancer.

Finally, a review of 14 studies showed that high intake (or at least three servings per week) of citrus fruits reduced the risk of stomach cancer by 28%.

These studies suggest that including a few servings of citrus fruits in your diet each week may reduce your risk of developing certain types of cancer.

It should be noted that these studies do not take into account other factors that may be involved. More studies are needed to know specifically how citrus fruits affect the development of cancer.

10. Flaxseed

Flaxseed


Can flaxseed prevent the development of cancer?


Flaxseed is high in fiber and heart-healthy fats, according to studies, flaxseed helps prevent the development of colorectal cancer and mitigate cancer cells; including flaxseed in your diet can have healthy results.

In one study, 32 women with breast cancer received a flaxseed roll per day or placebo for more than a month.

At the end of the study, the flaxseed group showed a decrease in levels of specific markers linked to tumor growth, as well as a reduction in the number of cancer cells.

In another study, 161 men with prostate cancer were treated with flaxseed, which reduced both the growth of the cancer and the number of cancer cells.

Flaxseed is rich in fiber, and other studies have shown it helps protect against colorectal cancer.

You can try adding a tablespoon (10 grams) of ground flaxseed to your diet each day, mixing it in shakes, sprinkling it over cereal and yogurt, or adding it to your favorite baked desserts.

RELATED: Amazing Healing Properties of Chia Seeds



11. Tomatoes

Tomatoes


Do tomatoes prevent the development of cancer?


The tomatoes are full of many nutrients, they also have lycopene, a compound that attributes the vibrant red color to tomatoes, its greatest benefit is that it has anti-cancer properties.

Several studies have found that higher intake of tomatoes, regardless of their presentation, whether raw, in sauce, or as you wish, may reduce the risk of prostate cancer.

To increase your intake of tomatoes in your diet, you can add them to sandwiches, salads, sauces or pasta dishes.

Still, remember that these studies show that there may be an association between eating tomatoes and reducing your risk of prostate cancer, but they do not take into account other factors that may be involved.

12. Oily fish

Mackerel


Does oily fish prevent the development of cancer?


Oily fish, unlike other types of meat, gives you large amounts of Vitamin D and Omega-3 fatty acids, nutrients that are believed to be responsible for the properties of fatty fish to prevent the development of cancer.

A large study showed that higher fish intake was associated with a lower risk of digestive tract cancer.

Another study, which followed 478,040 adults, found that eating more fish reduced the risk of developing colorectal cancer, while red and processed meats increased the risk of developing colorectal cancer.

In particular, fatty fish such as salmon, mackerel and anchovies contain important nutrients such as vitamin D and omega-3 fatty acids that have been linked to a lower risk of cancer.

For example, having adequate levels of vitamin D is believed to protect against and reduce the risk of cancer.

Similarly, omega-3 fatty acids are thought to block the development of the disease.

You can take two servings of fatty fish per week to get a hearty dose of omega-3 fatty acids and vitamin D to maximize the potential health benefits of these nutrients.

Still, more research is needed to determine how consumption of fatty fish can directly influence cancer risk in humans.

12. Garlic

Garlic


Can garlic prevent the development of cancer?


Garlic has many health benefits for you. The active component in garlic is allicin, which has been shown in multiple test tube studies to kill cancer cells.

Several studies have found an association between garlic consumption and a lower risk of certain types of cancer.

A study of 543,220 participants found that those who ate many Allium vegetables, such as garlic, onions and others, had a lower risk of stomach cancer than those who rarely ate them.

A study of 471 men showed that a higher intake of garlic was associated with a lower risk of prostate cancer.

Another study found that participants who ate a lot of garlic, as well as fruits and vegetables, were less likely to develop colorectal tumors. However, this study did not isolate the effects of garlic.

Based on these findings, including 2 to 5 grams (approximately one clove) of fresh garlic in your daily diet can help you take advantage of its health-promoting properties.

However, despite promising results showing an association between garlic and a lower risk of cancer, more studies are needed to examine whether other factors play a role.

In conclusion

As new research emerges, it becomes increasingly clear that your health depends primarily on what you eat, including the risks of cancer.

Although there are many foods that have the potential to reduce the spread and development of cancer cells, current research is limited to laboratory, observational, and test tube studies.

More studies are needed to understand how these foods can directly affect the development of cancer in humans.

In the meantime, it is a sure thing that a diet rich in whole foods, along with a healthy lifestyle, will improve many aspects of your overall health.