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Foods for Breast Cancer Prevention

Colored-Fruits-and-Vegetables

Healthy eating is not something doctors of today promote among their patients to overcome their illness. Making couple of changes in the food and lifestyle can be more beneficial and helpful rather than undergo some life threatening treatments like Chemotherapy and Radiotherapy. One can lower their risk for breast cancer by reaching for the right foods. A woman can cut her chance of cancer by good nutrition and weight management.

Let us look at some of the foods that can help

Broccoli

Sulforaphane—a compound in broccoli—reduces the number of breast cancer stem cells (which cause cancer spread and recurrence). Eating broccoli may not deliver enough sulforaphane to achieve the same effect, but to get the most you can eat your broccoli raw or briefly steam or stir-fry the green florets.

Salmon

Taking fish-oil supplements for at least 10 years can shrink your risk of ductal carcinoma, the most common type of breast cancer. Omega-3 fats in fish oil reduce inflammation, which may contribute to breast cancer. A person can eat about 8 ounces of oily fish (salmon, sardines, tuna) a week.

Walnuts

Walnuts may thwart the growth of breast cancer. Experts think walnuts’ anti-inflammatory properties—which could come from the omega-3 fat alpha-linolenic acid, phytosterols or antioxidants—may give them their tumor-fighting potential.

Olive Oil

It has been found that the olive oil’s antioxidants and oleic acid (a mono-unsaturated fat) quelled growth of malignant cells.

Plums & Peaches

Plums and peaches have antioxidant levels to rival “superfood” blueberries—and that they contain two types of polyphenols (antioxidants) that may help kill breast cancer cells while leaving healthy cells intact.

Aloevera Juice

Aloe Vera contains at least 6 natural ingredients which act as ´anti-inflammatory agents, reducing inflammation, one of the precursors to cancer. Ingredients to make juice– 3Leaves of Aloe Vera + 50gm Honey + 50 gm Brandy.

Method- Peal the thorns of Aloe Vera after cleaning it nicely and grind it. Mix honey and Brandy. Shake well and store it in a Refrigerator in a glass bottle. Drink 1-2 teaspoon empty stomach.

Graviola Extract– Although graviola has some side effects but it is a boon for cancer patients. Consuming the fruit once a month is the best way to avoid the side effects.
Nutrition and Cancer confirms the cancer- inhibiting phytochemicals in graviola. Scientists at Virginia Tech demonstrated that graviola fruit extract (juice) could reduce the growth of cancer on the skin of breast cancer patients without damaging healthy breast tissue. It can lead to Parkinson’s disease but eating in moderation has no such side effects.

Flax seeds –Flax demonstrates antiproliferative effects in breast tissue of women at risk of breast cancer. Increased cell death (apoptosis) within their tumors.

Wheat Grass– Due to its potent detoxifying properties, wheatgrass works to keep the blood clean and oxygenated as well as increase the red blood cell count. Cancer thrives in a low-oxygen environment, so the wheatgrass contributes to cancer prevention. Also it improves circulation, digestion, reduce fatigue, and boost immunity.

Beans and lentils– Fiber-rich foods help flush excess amounts of estrogen out of your body during digestion. Your gut also breaks down fiber itself into cancer-fighting fragments.

Cur Cumin Tablets– Cur cumin has the ability to modulate genetic activity and expression—both by destroying cancer cells and by promoting healthy cell function. It also promotes anti-angiogenesis, meaning it helps prevent the development of additional blood supply necessary for cancer cell growth.

Vitamin C, A, E and Selenium (Se)

Vitamin C’s anti cancer properties are scavenging cancer causing free radicals such as hydrogen peroxide to prevent lipid peroxidation, neutralizing carcinogenic chemicals, enhancement of immunoglobulin IgA, IgM etc. Se antioxidant property protects the body against environmental and chemical sensitivities and their immune functions enhance the body’s antibacterial and antiviral defences.

Vitamin E is effective in decreasing the risk of colon cancer and inhibits breast cancer tumors, reducing the severity of liver cancer and also restoring the cellular immune system. Vitamin A and carotenoids antioxidants and immune stimulatory property have developed synergistic cancer treatment application.

 

 

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Exercises for overweight and obese people

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Everyone is busy in today’s life – with a packed schedules, calendars have no column for relaxation or time for doing anything good. This also translates into “No Time” for eating healthy food and for satisfying hunger we make do with all the JUNK food that is available. One of the reasons is that it is a ready to eat option. Ultimate result of eating junk food can get you one title- OBESE. With the effort and taste of 4-5 years when we reach the level of being OBESE, it is   then that we realize something is going wrong with our body. We start visiting a doctor multiple times and also start searching for options that will help us to reduce our weight and get back to on track.

o2 (1)Losing weight is hard for anyone but, not impossible if one is willing to put in that extra effort, dedication and have patience. Exercise is the key to creating a physically, mentally, and emotionally healthier body. However, at the same time some of the moves may be too painful or nearly impossible for those carrying extra weight.

With the help of Junk food restaurants, the new generation of overweight and obese adults is a plenty. If we really want our children to have healthy future with proper fitness than childhood nutrition and exercise intervention needs to be implemented as soon as possible.

Some exercise which can be done by any OBESE person, without any harm:

  1. WALKING– One of the best and basic workouts can be done by anyone, anywhere without spending a single penny, low-impact aerobic exercise. It may still be difficult to work for those who are morbidly obese, which is when baby steps need to be implemented with a walker, walking cane, or assistance. Slow walking burns extra calories for those carrying extra weight because they have to exert more energy than a normal-weight person.
  1. Exercise Ball Workouts: For a person who is OBESE, it’s uncomfortable to do the exercise in front of others, so the best solution is Exercise Ball, which is really a great help to do different workouts at home. An exercise ball will help them to do the variety of strengthening, toning, stretching and balancing exercises with support. Exercise balls can be used for abdominal crunches by lying on your back, setting your ankles onto the ball, and lifting upward with your core and both arms behind your head.

You can do:

# “Bouncing On the Ball Workout” which Target: Works core, quads, glutes, and hamstrings

# “Inner-Thigh Squeeze Workout”, which Target – Target: Strengthens inner thighs and core

# “Half Squat” with the help of Exercise Ball and wall”, which target: Strengthens abs, glutes, and hamstrings

Once you get comfortable with the ball, try incorporating it into your everyday activities, such as sitting on it while you are at the computer, eating at the dinner table, or reading a book.

  1. Aqua Aerobics:You can perform your exercise under water because while doing exercise in water, water makes you feel lighter by helping to support your body weight. It also lessens the impact on your joints. You can do swimming if you know. To get more information about this you can read my Blog “One-Stop Shop Workout – Swimming” :  http://goqii.com/blog/one-stop-shop-workout-swimming/
  1. Seated Stationary Bike: The seated or recumbent stationary bike is different than a normal upright exercise bike. It provides a backrest optimal for overweight or obese people who haven’t developed a strong enough abdominal core to hold them upright long enough. It also places less stress on your lower spine, which is a frequent problem for those with excess weight. Biking also engages different muscles than walking or running do. Alternating exercise days between biking and brisk walking will also give the body a dynamic bonus aerobic workout.
  1. Group Exercise Classes:There are chances when you do any exercise, you will get demotivated and stop giving your effort to achieve your goals. So this is the best way to motivate yourself – Join Group Exercise classes with other people who all are having a common goal, in this way everyone will motivate each other to achieve the goal. Initially, it will be difficult to achieve your goal, but with the continuous motivation and effort you will achieve your goal.

Are you still reading, it’s time to show your effort? So let’s get up, set your goal and start working towards.

Note: Please consult your Doctor before applying the upper suggestion into your routine, as an individual’s body and medical condition vary.  

 

 

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Rickets: Types, symptoms and treatments

It’s natural that most mothers want their child to grow and be normal and in this process keenly observe every little change that occurs in their child. I am a mother too and therefore I felt the need to write a blog on the issue commonly faced by children –Rickets

It is a deficiency of Vit D, calcium or phosphorus also known as Osteomalacia. It involves softening and weakening of bones in children due to deficiency of Vit D. The softening occurs due to loss of Calcium in the skeleton as a result of which bones become flexible and gradually are moulded by forces such as bearing weight, that are exerted on them thus leading to deformities of the body structure.

There are various types of rickets:

  1. Nutritional Rickets- Due to dietary deficiency of calcium, Vit D. You can correct it with including good sources of Calcium, Vit D, phosphorus.

Sources of Vit D include sunlight, fatty fish, milk, mushrooms

Sources of Calcium include Milk and products, gingelly seeds, Ragi, tofu, soy milk, figs, rajgeera (Amaranth seeds), Almonds, figs etc.

Sources of phosphorus include milk and products, ricebran, pulses and legumes, rajgeera(amaranth seeds), pumpkin seeds, colocasia leaves, gingelly seeds, carrot , bajra, maize etc.

  1. Hypophosphatemic Rickets- As the name suggests this particular form of Rickets is caused due to low levels of phosphate. Bones become painfully soft and pliable. It is caused by a genetic dominant X-linked defect in the ability for the kidneys to control the amount of phosphate excreted in urine. It is not caused by Vit D Deficiency. Children suffering from this type of Ricket show obvious symptoms by the time they are 1 year of age. Treatment is generally through nutritional supplementation of phosphate and active form of Vit D.
  2. Renal Rickets- Caused by a number of kidney disorders. Persons suffering from kidney disorder have decreased ability to regulate amounts of electrolytes lost in urine which includes electrolytes like calcium and phosphate. Thus, these individuals develop symptoms similar to those of rickets

Treatment includes correcting the leading cause of renal disorder

Symptoms include

  1. Bone pain/tenderness
  2. Dental deformity
  3. Delayed formation of teeth
  4. Decreased muscle strength
  5. Impaired growth
  6. Short stature
  7. Skeletal deformities- bow legs
  8. rachitic rosary(rib cage abnormalities)
  9. Tetany i.e. involuntary muscle contraction) or seizures in severe cases

Treatment/ Prevention:

For Nutritional Deficiency Rickets

  1. Correcting nutritional deficiencies by incorporating more of Calcium, phosphorus and Vit D 3 sources
  2. New mothers have to be advised Vit D supplementation to their new borns as breast milk is low in Vit D especially with regards to low birth weight infants
  3. Gradual administration of oral doses of Vit D after consulting a doctor

For hypophosphatemic rickets and kidney/renal Rickets

Need to consult doctors and get the underlying cause corrected.

1) Skeletal deformities- bow legs

ricketsbone

2) rachitic rosary(rib cage abnormalities)

ricket

 

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Protein is not just about quantity. It’s also about quality

protien-rich-foods
Every weight loss or weight gain programme talks about PROTEINS. They are the building blocks for growth and repair of muscle tissues of tendons, organs and skin. Proteins are made out of smaller molecules called amino acids which are linked together like beads on a string.

Some of these amino acids can be produced by the body and are called non essential amino acids, while some cannot be produced by the body and we need to get them from our foods. These are called the essential amino acids.

The protein requirement of each individual varies based on their intensity of workouts, medical conditions, height and ideal body weight.  Before, we jump into the calculation of protein requirement, let’s first check out how to select the best protein out of the 3 major sources of proteins namely 1) Animal sources (chicken, fish, eggs, milk & milk products), 2) Plant sources (legumes, nuts, seeds and cereals) and 3) various Supplementary protein powders available in the market as protein shakes. This blog basically has two sections.

1) Protein Selection and 2) Protein Calculation

Section 1: Protein selection

Two things we need to consider while selecting your proteins source:

  1. Complete or incomplete proteins:

* Animal proteins are considered complete proteins as they contain all essential amino

acids required by our body.

*Plants sources are classified as incomplete proteins as they contain only few essential

amino acids.

* Supplementary powders have most of the essential amino acids.

  1. Bioavailability of proteins.

      Bio-availability represents the percentage of how much our bodies can make use of certain  protein sources. Animal proteins have better bioavailability than plant proteins. Supplementary proteins have highest % of bioavailability. It is important to note here that at a go our body can absorb only 15 to 20 gms of protein.

Section 2: Protein Calculation:

Calculate your protein intake by this formula:

  • Person with sedentary lifestyle, Protein intake= Ideal body weight in kgs (multiply by) 0.8 gm
  • Person with moderate workout, Protein intake= Ideal body weight in kgs (multiply by) 1 gm
  • Person with moderate to intense workouts, Protein intake= Ideal body weight in kgs (multiply by) 1.5 gm

Note:  Consult your trainer/nutritionist/doctor while calculating this protein amount as your medical conditions and intensity of workouts also need to be considered.

To consume this amount of protein, we would want to divide this intake of protein into 5-6 meals over the course of the day.

Managing this protein intake is a bit difficult for vegetarians. Even for individual who consume non-veg and take up heavy workouts, just the thought of eating six chicken breasts a day or eight egg whites in each meal can seem like a daunting task. An alternative to this is to ingest 1 or 2 scoops of protein powders in the form of a protein shake.

Conclusion:  Protein is not just about quantity. It’s also about quality. Protein intake needs to be wisely planned. Good sources of protein include high quality proteins like egg, chicken, fish, skimmed milk and soy. Red meat, egg yolk and high fat milk products are rich in saturated fats and hence should be avoided. Whole pulses, sprouts and daals(lentils)  should be consumed in combination with a cereal to make the amino acid profile complete. For eg: Roti with Daal/Rice with Rajma/Khichadi.

If required protein powders can be included. Natural source of protein is the best but, due to day to day constraints of making and eating them, you may need to add the protein supplement into your diet. Getting all your protein from powders is not the best idea, as it could potentially restrict your intake of vitamins and minerals from other foods. Selection of protein powder will be discussed in my next blog. Stay tuned!

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