Exercise may reduce the odds you’ll develop any of seven types of cancer — and a new study suggests the more you exercise, the lower your risk.
That’s the conclusion of researchers who pooled data from nine published studies that included more than 750,000 men and women.
“We found that the recommended amount of physical activity was in fact associated with significantly reduced risk for breast, colon, endometrial, kidney, liver, myeloma and non-Hodgkin lymphoma,” said lead researcher Charles Matthews, a senior investigator at the U.S. National Cancer Institute.
U.S. guidelines recommend three to five hours a week of moderate activity for adults, or one to three hours a week of vigorous activity.
The study authors found that the harder you exercise for that recommended time, the more you reduce your cancer risk.
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Nutrition Hack: Embrace Whole Grains
4 Benefits of Whole Grains
- Bran and fiber slow the breakdown of starch into glucose—thus maintaining a steady blood sugarrather than causing sharp spikes.
- Fiber helps lower cholesterol as well as move waste through the digestive tract.
- Fiber may also help prevent the formation of small blood clots that can trigger heart attacks or strokes.
- Phytochemicals and essential minerals such as magnesium, selenium and copper found in whole grains may protect against some cancers.
Health Hack: Invite Broccoli and Cauliflower to Dinner
Cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts, and radishes, support the body’s natural detoxification processes. “We have ‘detox’ enzymes, or chemical systems, within our cells (particularly in the liver), and the activity of these enzymes is bolstered by the presence of specific substances found only in cruciferous vegetables,” Dixon says. Cruciferous veggies are especially beneficial for women, as they help to keep estrogen levels healthy and thwart off hormone-related cancers such as breast, ovarian, endometrial (uterine). Dixon suggests sneaking in at least five servings of cruciferous veggies into your m
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Longevity Hack: It’s What You Eat
Eat Whole Foods
It’s more a way of eating than a formal diet. You load up on veggies, fruits, whole grains, nuts, and low-fat dairy. You eat less fatty meats, butter, sugar, salt, and packaged foods. Many studies have found that this diet can help you live longer and protects against heart disease, cancer, Parkinson’s, and Alzheimer’s disease. Researchers believe one way it works is by physically changing parts of your chromosomes linked to age-related diseases.
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Longevity Hack: Trim the Fat
Diet and exercise habits help people maintain a healthy body weight, which the Circulation study defined as a body mass index between 18.5 and 24.9. Obesity is associated with chronic conditions including Type 2 diabetes, cardiovascular disease and cancer, all of which can shorten your life. A 2018 study found that widespread obesity shaved a year off the U.S. life expectancy and is responsible for up to 186,000 deaths per year.
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Health Hack: Fruits & Veggies Your Go To Choice
Did You Know Fruits & Veggies May Help Fight Cancer and Heart Disease?
Skimping on fruit and vegetables is becoming a worldwide issue, according to preliminary findings of a Tufts University study. . . . The study found that insufficient fruit and veggie consumption may be linked to millions of deaths from heart disease and strokes each year. Fruits contain fiber and a variety of vitamins and minerals, and they get their sweetness from natural sugar. Fruit can help lower blood pressure, reduce the risk of heart disease and prevent certain types of cancer, among other benefits . . . Vegetables are low in calories and fat, high in fiber and cholesterol-free. They provide a variety of essential nutrients, including vitamins A and C, potassium, fiber and folate. In addition to their nutritional value, non-starchy vegetables like spinach, arugula and other leafy greens promote weight loss,
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Longevity Tip ~ Moving Beyond 90
What Does it Take to Get to Age 90?
The human body is genetically programmed to make it to 90. As long as we don’t screw it up, 90 is within reach for most people. If you can get a few simple, healthy lifestyle habits down, then the odds are that you will thwart a fatal cancer or heart condition. Indeed, if you can stave off heart disease and cancer then cruising past 90 should be a breeze.
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5 Tips to Live Beyond 90 Will Appear Over the Next 5 Days
Wellness Tip ~ Smoking Kills
Don’t smoke, and avoid secondhand smoke
The worst thing you can do for your health is to smoke. Smoking greatly increases the risk of heart attacks, strokes, respiratory diseases such as chronic obstructive pulmonary disease (COPD), and many types of cancer, including cancer of the lung, throat, mouth, colon, and bladder. No amount of smoking is safe—not even one cigarette a day. Breathing secondhand smoke also increases the risk of cardiovascular disease and cancer.
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