Important Advice to Keep You Cancer Free

Imagine having the power to wield an enormous impact on your risk of developing cancer in your future, keeping your energy in check without pills , prescriptions and Doctor visits. In fact, you absolutely do have this power and this article is going to show you how to use it.

While there is no single food or habit that will surely cause cancer, there is also no single food or habit that will surely prevent it. To reduce your risk of being diagnosed with cancer you can influence any number of your day-to-day lifestyle practices, including nutrition. There are several choices you can make to exert a big difference to your cancer risk.

Let Food Be Your Medicine

According to the World Cancer Research Fund International, these are the top cancer prevention recommendations related to diet, nutrition, and physical activity:

Be a healthy weight ~ Check out BMI Chart
Be physically active (10 minutes here and there if an hour is too much)
Enjoy a better diet
Limit “fast foods” (Salts, Oils)
Limit red and processed meat
Cut down on sugary drinks
Limit alcohol consumption
Do not use supplements for cancer prevention
Breastfeed your baby if you can
Avoid smoking and other exposure to tobacco
Don’t get excess sun exposure

In this article, you’re going to learn more about some of these diet and nutrition-related recommendations so that you can wield your power to reduce your risk of getting cancer. You’ll also get some goals, tips, and strategies to make them work for you.

Fun fact: The healthy nutrition strategies in this article will not only reduce your risk of cancer, but they can also reduce your risk for developing heart disease, high blood pressure, diabetes, and excess weight gain.

[Note that when you hear phrases like “limit” and “cut down” they don’t necessarily suggest that you completely remove all traces of these foods from your diet. It simply prompts you to consider enjoying them less often and in smaller portions as part of an overall nutritious and well-balanced diet.] Everything in Balance.

What is cancer and how can nutrition reduce your risk of getting it?
Behind heart disease (which is number one), cancer is the second-leading cause of death in the United States. Cancer happens when cells—from anywhere in the body—become abnormal and multiply uncontrollably. These cancer cells can cause damage by eventually growing into lumps or otherwise spreading throughout the body.

There are many different types of cancer and many different things can increase and decrease your risk of cancer. Cancer starts when there is an interaction between cells, the genetics inherited from parents, exposures to different compounds and viruses, and any number of other factors.

The good news is that many cancers are highly preventable with a healthy lifestyle that includes an abundance of nutritious foods. In fact, according to Harvard Health, a healthy dietary pattern can reduce your cancer risk by 10-20 percent.

[One of the main nutrition-related factors that can increase risk of cancer is excess weight. Studies show that excess weight can increase risks for cancers of the mouth, throat (pharynx, larynx, esophagus), stomach, pancreas, gall bladder, liver, colorectum, breast (post-menopausal), ovary, endometrium, prostate, and kidney.]

[How to] Enjoy a better diet [to reduce your cancer risk] [Incorporate your chosen keyword, if applicable] [H2 format]
What exactly is a “better,” cancer-risk-reducing diet? It’s choosing more fruits and vegetables, whole grains, and legumes like beans and lentils. These foods help reduce cancer risk in many ways. For example, they are full of essential nutrients like vitamins, minerals, and fiber. Many fruits, vegetables, whole grains, and legumes also contain other health-promoting compounds like antioxidants. Plus, these foods can help protect against excess weight because they can help you feel fuller longer due to their fiber and water content.

Fun fact: Fiber is a health-promoting carbohydrate found in plant foods. It’s a unique type of carbohydrate because it’s one that our gut can’t break it down to digest. This has many health benefits for your digestive system. For one thing, fiber can help you feel fuller and help your digestive system keep things moving and promote regularity. Fiber also supports a healthy gut microbiome by feeding your friendly gut bacteria. Getting your fiber from foods is recommended over fiber supplements whenever possible.

Fiber-rich foods like fruits and vegetables, whole grains, and legumes also contain antioxidants and protein. These foods are known to help protect against many cancers, including colorectal cancer. Non-starchy fruits and vegetables also protect against several cancers, including cancers located in the mouth and throat.

A recommended goal is to eat at least five servings of non-starchy fruits and vegetables and at least 30 grams of fiber each day. You can do this by including non-starchy fruits and vegetables, whole grains, and legumes in every meal and enjoying them as snacks. Examples of these foods are:

Flax Seeds

Dates

Prunes

Beans

Chia Seeds

Raspberries

Popcorn

a variety of colors of fruits and vegetables like tomatoes, carrots, pineapple, broccoli, bell peppers, leafy greens, and blueberries
whole grains like brown rice, whole wheat, and oats
legumes include black beans, chickpeas (garbanzo beans), and lentils

The 10 most high Constipation foods:

Dairy

Fried Foods

Eggs

Tender Meat

Alcohol

Cupcakes

Highly processed foods

White Rice, White Bread

Not drinking clean water

Limit “fast foods” to reduce your cancer risk

“Fast foods” are convenient foods that are often very processed. “Processed” means they’re heavily manufactured and don’t resemble their natural state. (Think of an apple picked from a tree and how much it goes through to become part of an apple pie). Examples of fast foods include burgers, fried chicken, potato chips, fries, cakes, pastries, candies, and candy bars.

Many fast foods are engineered to be very tasty (“highly palatable”) and are prone to be enjoyed often and in large quantities. Fast foods are almost always high in fat, salt, and starches or sugars. They also usually have a long shelf-life so they can be stored for a long time (e.g., they’re not “fresh” foods that can wilt or go bad quickly). Eating too many fast and highly processed foods is linked to increased weight, insulin, blood sugar, and blood pressure.

The goal to reduce your cancer risk—and improving your overall health—is to limit how often and how much fast food is eaten.

[How to] Limit red and processed meat [to reduce your cancer risk
Meat can be a good source of protein, iron, zinc, and Vitamin B12. However, eating too much red and processed meat is linked to many cancers, with the strongest link being to colorectal cancer.

Red meat includes beef, pork, veal, lamb, and goat. Processed meat is meat that has been salted, smoked, cured, or fermented. These processes are done to enhance the flavor of the meat and also to preserve it and increase its shelf life. Examples of processed meats are hot dogs, bacon, salami, sausages, and deli meats like ham. Research this – check out how much fiber, how do they kill these animals. what do these animals eat–possibly GMO corn?

Red and processed meats can contribute to cancer risk because they may contain or create cancer-causing substances when they’re processed and cooked (charred). They can also contribute to excess weight, which is a risk factor for many cancers.

The goal is to enjoy red meat up to three portions per week and have even less processed meat. When you do eat red meat, you can choose leaner cuts of it, or even substitute it from time to time with other higher-protein foods like poultry, fish, legumes, eggs, nuts, or dairy.

Cut down on sugary drinks [to reduce your cancer risk]
Sugar-sweetened drinks include sodas and energy drinks, as well as sugar added to other beverages like tea and coffee. There is strong evidence that high intakes of sugary drinks contributes to excess weight and increases risk of cancer.

Fun fact: Drinking coffee may protect against liver, endometrial, mouth, and throat cancers. Also, according to Dr. Bulsiewicz Coffee is a Prebiotic and has fiber. Drinking tea (but not maté tea) is linked to a reduced risk of bladder cancer. [(Consider enjoying them with a bit less sugar.)]

Pro tip: Did you know most coffee shops will happily make their signature drinks with half of the sugar/syrup? Simply ask for your drink to be “half sweet” and see if they can accommodate your [goal/aim/ambition/journey] toward better health, request stevia, and/or non-dairy alternatives.

Try to reduce your intake of sugary drinks by having them less often and in smaller amounts. When it comes to benefits of substituting sugar-sweeneted drinks with low-calorie artificially-sweetened drinks, the science is not clear. That’s why the recommendation is to enjoy water and unsweetened drinks.

Conclusion/Final thoughts
Cancer is no small health risk and the empowering truth is that you absolutely have the ability to influence your health and future with nutrition. The foods (and drinks) you consume contribute to your healthy lifestyle to reduce your risk of cancer. And the great news is that these strategies can also reduce your risk of other chronic diseases at the same time.

By choosing more fruits, vegetable, whole grains, and legumes, and choosing fewer fast foods, red and processed meats, and sugary drinks, you can exert a big impact on your health. You don’t need to overhaul everything right away because small, sustainable changes to your day-to-day life can lead the way to improved wellness. [You can start by trying one of the recipes/meal plans that I’ve linked to in this article.]

Need help choosing or implementing more fruits, vegetables, whole grains, and legumes into your diet? I’m here for you. As a Certified Plant Based Nutritionist, I’d love to help.

[Wondering how to make that broccoli taste great or how to substitute legumes for ground meat? Want more tips and strategies to start kicking those sugary drinks to the curb? Need support to plan, shop, and prepare more nutritious and healthy meals for yourself or your family? Stay on my site to see if my product/program/service can help you.

References
American Cancer Society. (2020, June 9). American Cancer Society guideline for diet and physical activity. https://www.cancer.org/healthy/eat-healthy-get-active/acs-guidelines-nutrition-physical-activity-cancer-prevention/guidelines.html

Harvard T. H. Chan School of Public Health (n.d.). Preventing cancer. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/cancer/preventing-cancer/

©Susan Alfano 2023 All Rights Reserved

All of us want to feel more energetic all day long. You will naturally go through some times of high activity which contrasts with times of rest.

The issue occurs when more energy and concentration will be required when there is more than they can give. Then…you are tired at night and unable to sleep and cannot. Check out these tips and follow them to see if they will help with your energy level.

STAY ON A SLEEP SCHEDULE REGULARLY

Staying up late on the weekend and then expecting to wake up refreshed on Monday will not occur if you are not staying on a schedule. If your weekend was super packed and late nights – then go to bed early on Sunday night.

CAFFEINE AND SUGAR WILL CAUSE A ROLLER COASTER EFFECT

Make sure you do not skip breakfast – eat some protein and fat in the morning. Your brain needs protein, and the body does not store it. Just eat a little bit – possibly a glass of soy milk, a piece of non-dairy cheese or non-dairy yogurt, or a handful of nuts will keep you going instead of pure carbohydrates like a plain bagel.

Take a PowerNap for 5-10 Minutes a Day around Lunch Time Every Day

Take some time off your feet, meditate, do some deep breathing. Take a few moments to yourself and close your eyes.

MAKE SURE YOU DRINK YOUR WATER AND LIQUIDS

Yah, Yah, Yah… drink your liquids…. Most people are in a constant state of dehydration from drinking up tons of coffee, tea, and sodas with caffeine. This is very stressful to your kidneys and can cause irritation to your bladder. Keep a travel bottle filled with your favorite flavour water or just plain water and keep with you all the time. Drink a glass of water right when you wake up, one glass at each meal, glass of water between meals. Whenever you leave the house keep your drinks with you.

EXERCISE REGULARLY

Do you love to exercise? I don’t know about you … But, we don’t feel right if we go a day without exercising. It really messes with our sleep when we do not exercise. Others would say – exercise regularly – easier said than done. Without staying in an exercise program you will be short of breath + there are so many benefits of staying consistent with an exercise program. Do simple things like taking the stairs, move around when you are in line, do small ankle strength moves to keep you legs strong (and Balance). Park far away (safely) and walk. Clean up your exercise machines, download a podcast or book online = makes time go buy without feeling uncomfortable. Set an example for others!

Discover a Joke A Day

Laughter has serious benefits on your health. The chemicals in your brain experience pleasure, happiness, and peace increase with good, hearty laughs. Do you live alone? Watch funny movies, or ask SIRI to tell you a joke, haha. Think of alternative ways to laugh.

Avoid Confrontations and Situations with Negative Humans

You know who we are writing about …. hmmm… These people will not control your thinking or bring you down. The complainers, gossipers, and generally unhappy souls will only drain your energy. I rather hang out with my dogs. Remember what they say…wealthy people talk/think about future plans and goals, poor people talk about others.

Consume Daily Supplements of the Highest Quality

Best way to get vitamins and nutrients is through what you eat. Some days this will not happen. Dr. Greger has the list of the Daily Dozen that would keep you at optimal health per all his studies. Days when we are able to follow this = our most productive days. Still take Amla powder, Black Curcurim, Flax Seed, Vitamin D, B12, Artichoke, Turmeric, Cinnamon, B6, Dandelion Root +++ daily.

What do you take daily?

Want to Clear Your Skin? Then Check out these Little Acne Skin Care Tips

As long as you know some wise skin care tips, acne will no longer be a problem. To have glowing skin is inexpensive to accomplish and using natural methods are an asset to know to have yourself some glowing skin.

WATER IS POWERFUL

Oil, they say is thicker than water. But —– Water is the plainest, most natural substance that you can use for acne skin care. When you wash your face, do it gently. Do not rub and scrub – you must wash it gently (Possibly use a Clarisonic brush). For the best acne skin care when washing your face use a mild NATURAL cleanser 3 times a day – Morning, Noon and Night. After a heavy workout you will need to clean your skin, too. Drinking lots of filtered water will keep your skin and body hydrated.

Do Not Pick Your Zits!

When you prick your pimples and blemishes as if you are picking a bubble – this only aggravates the skin and risks further inflammation and acne scars. Plus – this will also spread infections. Do Not Pick! Also, avoid touching and hand contact with your face (unless you are cleaning it of course) for better acne skin care results.

Shave With Care

Chose the best electric shavers and safety razors you can trust, they will be the most comfortable to use. Men with acne issues do not need to use super sharp blades to get rid of their beard. A regular shaver used with soap and water or a mild shaving cream will help you get that smooth finish. Doctors advise men to shave lightly, and shave only when necessary for acne skin care maintenance.

Suntanning

If you are someone who loves sun tanning or just want the sight of that sophisticated sunburnt look – forget it. This is an acne skin care no-no. The sun’s harmful ultraviolet rays redden the skin, making the skin drier. Short term the skin seems to be healing, but, long term this can cause more damage. Blemishes can seem more visible, leaving dark scar spots, plus, it can speed up aging and bring serious damage to the human skin. Excessive exposure to the sun can cause skin cancer. You started a great skin care routine – don’t ruin it now by getting sunburned. If you are using dermatology creams or prescribed acne creams you want to avoid the sun as they cause your skin to burn more.

Cosmic Cosmetics

Eye shadow, blush, moisturizers, and other cosmetics should be free from oily substances to permit healthy acne skin care maintenance. Even products used on your hair in forms of gels, aerosols, etc. that come in close contact with your skin may destroy a healthy skin care practice. Read ingredients, choose products labelled as non-comedogenic, those are products which do not provoke the formation and growth of blemishes and other related skin disorders.

BUTTERED FACE

An African beauty secret reveals that the power of shea butter which originated from the Karite Nut Tree. This juicy acne skin care tip – Karite Nut Tree was discovered in the semi-arid savannahs of West Africa and Central Africa. People in Africa, women in particular — have relied on shea butter as a vital tool for acne skin care cures for centuries now. Plus their skin shows this. Try adding once or twice a week to your routine until you are used to this treatment – after fully cleansing and toning your skin.

SPARE ME THE SPA!

You will not need to visit the most expensive spas to get that destressing facial treatments and avoid spending so much money. Create a home-made magical elixir right in the comforts of your own home by purchasing simple spa tools round online or in beauty stores. Using home staples such as anti-inflammatory pats and antibacterial honey, calming cucumber or chamomile and multi mineral nutrients from nettle tea bags will help kick start your home spa experience. Remember – DIY.

GET ONLY THE BEST AND THE FRESH!

Increase intake of organic fresh fruits and vegetables. Drink a warm cup of lemon water every morning. Acne skin care tools are free of toxins, will aid blood circulation and cell turnover. A salad or 5 fruits a day- + a handful of greens at every meal (Yes I do this) will keep the acne away and the reading glasses, too.

There is no simple pill or cream cure, medication, or acne treatment for acne problems. But there is a way to combat it by combining a number of these things = your own personal cure of acne. As the sole proprietor of our own skin, we must take full charge of what is our first armour against diseases and bodily injuries— OUR SKIN.

Start with a Healthy Diet (that does not mean clean eating is washing your Chicken), Relaxation, Exercise, Good Sleep, and move daily! Hydrate! Avoid toxic foods, Oils, Grease, and other substances.Balance yourself, your weight and your hormones.

Relax – it will all be OK.

Your surroundings – especially your Bedroom having Good Feng Shui can significantly impart your life. Having soothing colors and sedating can help create fertile energy, – so be selective in choosing colors that are not over powering.

While we sleep our bodies regenerate, and choosing the proper colors is critical because we spend so much time in our bed/sleeping which is about 1/3 of our lives.

Too much Yang energy happens when there is too much light which could cause stress and irritability in those who are already sensitive. On the contrary, dim lighting creates a Yin energy that is excessively passive and isolated. Best, preferably – to have the exact correct lighting rather than over doing too much or too little light.

Bedroom – As Far from the Front Door as Possible

It is reasonable to assume that configuring that a master bedroom should be far from the front entry will give you a sense of stability and safety. It is not always an option that the bedroom is far from the front door. We will give you some additional suggestions that you might want to keep in mind when planning your personal space.

The bed usually needs a “static” position rather than a “dynamic” position — so avoid putting it too close to the window on the other side of the wall. Regardless where the bed is positioned – a headboard offers you firm back support while you sleep….Especially a Sleep Number Bed!

According to Chinese astrology, sleeping with your feet pointed toward the entrance of your room and or home is a negative omen. When your body is being carried away, it is usual to place the deceased in this position, with their feet first. Certain Feng Shui practitioners will believe that is is beneficial to have some objects items blocking the way.

Always avoid clutter because it impedes the movement of energy. As poison arrows, piercing corners should not be protruding in any direction, as they are believed believed to be negative by nature. If you are dealing with “poison arrows” is out of the question, placing some “brown” colored objects near them will assist in neutralizing their negative effects.

Always remember to declutter regularly. When you have many items standing in the way – such as outcast items – they stand in our way and we need to get rid of them as quickly as possible to get on with our lives.

Better to keep all souvenirs from the past out of your bedroom – especially those that bring bad memories. No items with unpleasant memories or vibrations should be kept in your bedroom because this room is considered your Headquarters. Keep only items surrounding your bed happy memories and experience.

By setting up your bedroom and all the contents in pairs can increase your chances of meeting your long awaited love. We did this by putting up pink and red candles, flowers, etc.

Your Significant other and yourself should work together to create the bedroom being a place where you feel happy and relaxed – even if you sleep apart – ahhh. This is your place, and do not let anyone in without permission and heaven forbid with their shoes on! If others come into your bedroom without permission troubles related to love affairs would occur per feng shui.

Also, there are no reasons why you need a mirror near your bed. This is because it will be bouncing energy back and forth, good or bad energy. Keep a mirror from from the bedroom or away from the bedside table.

Also, there has been talk on the news stations lately that it not good feng shui to be sleeping facing East and South.

In Summary, Check out your surroundings – even if you don’t believe in Feng Shui – keep your areas tidy is always a good thing.

All Rights Reserved ™ www. HealthOverFifity.com.