Breast cancer is the most common cancer in women, with invasive breast cancer affecting 1 in every 8 women in the United States during their lifetime. DNA damage and genetic mutations may cause this disease. Inheriting certain genes, such as BRCA1 and BRCA2, can likewise increase your risk, as can having obesity. Lifestyle also plays a critical role, with research linking heavy drinking, smoking, estrogen exposure, and certain dietary patterns — including Western diets high in processed foods — to an increased risk of breast cancer.Notably, studies associate other eating patterns like the Mediterranean diet with a reduced risk of breast cancer. Moreover, specific foods may even protect against this illness.
Here are foods to eat to help reduce your risk of breast cancer
Leafy greens, citrus fruits, fatty fish berries, fermented foods, allium veggies (such as garlic, onions, and leeks), peaches, apples and pears, beans, cruciferous veggies.
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🍎 Today’s Health Tip ~ Grapes are a Healthy Snack
Nutritional Benefits of Grapes
Grapes are a rich source of copper and vitamin K. Copper is an essential mineral involved in energy production, while vitamin K is vital for blood clotting and healthy bones. Grapes also provide good amounts of B vitamins like thiamine, riboflavin, and B6. Both thiamine and riboflavin are needed for growth and development, while B6 is mainly required for protein metabolism. Compounds in grapes may protect against heart disease by lowering blood pressure and cholesterol levels. Grapes are rich in antioxidants, which are beneficial plant compounds that may protect against chronic health conditions. Resveratrol, which is found in grapes, has been shown to activate genes associated with slower signs of aging and longer lifespan.
🍎 Today’s Health Tip ~Losing Hair? These Foods Can Help
Hair growth is contingent upon getting an adequate total caloric intake. Prolonged dieting, especially in conjunction with insufficient protein consumption, causes the body to shut down hair cell turnover. There are several other nutrients vital for keeping hair follicles healthy and stimulating new hair growth, such as biotin, zinc, vitamin C, and selenium. If you’ve been anxiously noticing a thinning of your hair, or are eager to stave off a receding hairline, incorporate the following foods that can prevent hair loss into your diet.
Spinach – eggs – soybeans (tofu, tempeh, edamame) – pumpkin – avocado – fatty fish (salmon, sardines, herring, mackerel) – walnuts – red peppers – seeds (sunflower, pumpkin, chia) – beets and beet greens – chicken breast – oysters – gensing.
🍎 Today’s Health Tip ~ Don’t Let Stress Get You Down
Manage Your Stress
Stress is a known trigger for many illnesses from migraines to heart problems. Find ways to relieve stress, whether it’s watching a funny movie, painting, going for long walks, working in the garden, listening to music, or soaking in a bubble bath.
Another effective way to get out negative thoughts is to talk to your friends and family members. Sharing how you feel with people you trust can provide immediate stress relief and help you let go of tension.
🍎 Today’s Health Tip ~ The Weather is Heating Up – Stay Hydrated
It’s summer in south Texas. The temperatures are stuck in the mid 90’s and flirting with going over 100 (32 – 38 C). It’s important to stay hydrated.
Stay Hydrated
Remember to drink 8 glasses of water a day. Your body is made up of 80% water, and water is necessary for regular bowel function, optimal muscle performance, and immune and skin health. Not drinking enough water can cause dehydration, fatigue, headache, dry skin, and weakened immunity.
🍎 Today’s Health Tip ~ Fight Inflammation with the Right Foods
Doctors are learning that one of the best ways to reduce inflammation lies not in the medicine cabinet, but in the refrigerator. By following an anti-inflammatory diet you can fight off inflammation for good. . . . One of the most powerful tools to combat inflammation comes not from the pharmacy, but from the grocery store. “Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects,” says Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health.
Anti-inflammatory Foods
- Tomatoes
- Olive Oil
- Green leafy veggies like spinach, kale, and collards
- Nuts like walnuts and almonds
- Fatty fish like salmon, mackerel, tuna and sardines
- Fruits like strawberries, blueberries, cherries, and oranges
🍎 Today’s Health Tip ~ What Happens When You Eat too much Added Sugar?
It May Taste Good, But Added Sugar is Not Good for You
Too much added sugar can be one of the greatest threats to cardiovascular disease. Consuming too much added sugar can raise blood pressure and increase chronic inflammation, both of which are pathological pathways to heart disease. Excess consumption of sugar, especially in sugary beverages, also contributes to weight gain by tricking your body into turning off its appetite-control system because liquid calories are not as satisfying as calories from solid foods. This is why it is easier for people to add more calories to their regular diet when consuming sugary beverages.
🍎 Today’s Health Tip ~ Gut Health and Covid-19
A Healthy Gut is Your Friend
Experts aren’t sure yet whether the gut microbiome is related to the severity of COVID-19, but there’s evidence that points to a negative correlation between the two. The diversity and amount of bacteria in the gut may affect the severity of COVID-19 as well as the magnitude of the immune system response to the infection. The Journal of Gut reported that poor gut health may lead to lasting COVID-19 symptoms, stating that “imbalances in the makeup of the microbiome could also contribute to persisting inflammatory symptoms, dubbed ‘long COVID.’” Another study on the association between gut health and COVID-19 found that severe COVID-19 symptoms were more common among patients with poor gut health scores. Additionally, participants who reported unhealthy food intake were more likely to experience severe symptoms.
🍎 Today’s Health Tip ~ Sweet Potatoes Are a Nutritional Player All Year Round
Sweet potatoes are an excellent source of beta-carotene, which vitamin A and help support your immune system and gut health.prevent vision loss and improve eye health.bacteria and contribute to a healthy gut.
Sweet potatoes are rich in fiber, vitamins, and minerals. They’re also high in antioxidants that protect your body from free radical damage and chronic disease. Sweet potatoes contain fiber and antioxidants that promote the growth of good gut. Sweet potatoes may improve brain health by reducing inflammation and preventing mental decline.
🍎 Today’s Health Tip ~ Which is Better for You: Raw Oats or Cooked Oats?
Is There a Nutritional Difference between Raw Oats and Cooked Oats?
If you’re wondering how many calories are in a cup of oats, raw versus cooked, you may be surprised to find out they don’t have much of a difference in nutritional value. Raw or cooked, oats are a great source of fiber and essential vitamins. Source
Eating a bowl of raw oats “moistened with water” doesn’t sound all that appetizing. And I am not sure it makes sense from a nutrition perspective. Normal cooking takes little away from oats. In fact, cooking helps release some nutrients that your body can’t extract from raw oats. Source
