A healthy lifestyle which includes exercise and a nutrient-dense diet may help reduce the risk of cancer. Foods which are rich in antioxidants and fiber have been found to regulate oestrogen and inhibit cancer cell formation. Small changes to a routine can help reduce the risk of breast cancer. Rohit Shelatkar, VP at Vitabiotics, Fitness & Nutrition Expert lists down some superfoods to add in ones diet to reduce the risk of breast cancer.
1. Walnuts: Walnuts are packed with Omega-3 fatty acids, antioxidants and phytosterols which helps regulate oestrogen levels and slow the growth of breast cancer cells. Walnuts have been known to help fight inflammation which in itself is beneficial in avoiding heart disease and a host of other chronic conditions, but it is also linked to cancer.
2. Blueberries: Research suggests, that blueberries can reduce the growth of breast cancer tumours by causing cancerous cells to self-destruct, a process called apoptosis. Frozen wild blueberries are just as antioxidant and nutrient-packed as fresh. One can consume blueberries with smoothies, oatmeal or yogurt.
3. Sweet Potatoes: The sweet potato can inhibit proliferation and can regulate cell growth, defend and repair them. Studies have shown that women who eat sweet potatoes on a regular basis are at a 17 percent lower risk of developing breast cancer.
4. Flaxseeds: Flaxseed has all kinds of amazing health benefits, including lowering blood pressure and cholesterol. Flaxseed is the richest source of lignans, a type of antioxidant. Dietary flaxseed has the potential to reduce tumour growth in patients with breast cancer. One can add flaxseeds to smoothies, yogurt parfaits, or mix in the morning oatmeal.
5. Garlic: Garlic gets its cancer-busting properties from allicin, a component of garlic that's been shown to inhibit the division of cancer cells. Other cancer risks also found to lower lung, stomach, and prostate, possibly due to the flavonols present in the garlic. Eating garlic raw can maximize the anti-cancer effects.
6. Green Tea: Green tea is packed antioxidants with immense health benefits. One of those benefits includes having anti-breast cancer properties.
Decreasing the number of fatty foods in the diet and replacing them with whole foods will reduce the risk and have been shown to improve the survival rate of breast cancer patients. While no single food is guaranteed to keep oneself cancer-free, changing the diet to include more of these superfoods that can help fight breast cancer would prove beneficial. (Puja Gupta)
We are all too conscious that with the starting of the winter season, our water consumption goes down. Nevertheless knowing how crucial it is to keep our bodies well hydrated, we often don't take stress much about drinking water during winter as much as we do during summer. But not staying well hydrated can take a toll on your joint paint, immunity system, body temperature, etc.
Deferent from having water, here are some water loaded veggies that will help you stay hydrated during this winter.
Used to make various lentils and curries, tomatoes are one of the most normally used vegetables. It is packed with 90% water content, which helps the body to keep nourished from within. Tomatoes recommend for weight loss. The best thing about them is, you can intake them uncooked as well.
Cauliflower is the favorite vegetable and Keto friendly of many. It can be added to soups, curries, rice, and salads. The veggie is also contained with water. A cup of shredded cauliflower can supply you with 50ml of water.
Green and yellow bell pepper contained high water and thus works amazement in keeping you hydrated. As per studies, bell pepper has 93.9% water. It also has Vitamin B6, Vitamin C, thiamine, folic acid, and beta-carotene.
We all know very well olive oil is one of the best oil choices to cook veggies in. Olive oil is rich in nutrients like good fats, vitamin E, and moisturizes your body internally. Using olive oil on the skin can help you keep your skin nourished, which makes olive oil a marvelous moisturizer for winters.
Chock full rich in several nutrients, spinach is wonderful for your hair, skin and helps retain water in your body during the winter season. Everyone knows that green leafy vegetables have more than 90% water. Not just this, spinach is also contained with vitamin E, fiber, folate, potassium, and lutein. All this makes spinach the best food to be consumed during the winter season.
Consuming these in your food on a daily basis during winter season. That will keep you hydrated during winter. There will be no looking back after this and you will quickly make your way to a Nirog mind and body!
The pandemic has forced children to go back to school with virtual learning having swapped classroom teaching. Although school in 2020 may look way too different, it still summons a celebration.
You can make a virtual lunch breaks memorable with some healthy snacks.
Dr Siddhant Bhargava, Fitness and Nutritional Scientist, Co-Founder of Food Darzee shares snacks tips that are nutritious to give a healthy start to your child's virtual school breaks:
Oatmeal: One of the nutritious options which can be a good snacking option for your children is oatmeal. Oats are packed with soluble fibre, which will help in increasing the number of good bacteria in your child's digestive tract, along with other health benefits. Instead of the sugar-rich flavoured oats, parents should make use of whole rolled oats to make oatmeal. Also, preparing oatmeal with milk instead of water will give some extra dose of protein and calcium to your kids, thus enhancing their immunity.
Ragi or nachani cookies: Ragi is packed with dietary fibre which aids digestion and helps your children to stay full for long time intervals. The amino acids present in ragi do away with the extra fat around the liver aiding to condense cholesterol levels in a child's body, thus, helping to keep obesity problems at bay. Looking for a crunchy snacking option, parents must sneak in some calcium-rich ragi flour in cookies, these crisp cookies are a perfect option for the short virtual breaks.
Steamed Dhokla: A snack that is perfect to fuel up on after a long day at school, the steaming of dhokla withholds the extra use of oil and is very light and easy for the child to digest. Curd that is used in this recipe enhances the goodness that comes with a fermented food like breaking down fat effortlessly alongside maintaining healthy gut flora. This will further aid your child's digestion and the bowel movement to get modulated.
Healthy soya burger: A big no-no to unhealthy junk food for children and more so during the pandemic times. You can substitute fried burger patties with nutritious soy patties prepared with soya granules. You can opt for a healthy filling with plenty of fresh veggies thus lending a miss to the fattening mayo and cheese. Soy is filled with protein, dietary fiber, and iron, and B vitamins thus making it a healthy snack option for your children to munch on during their virtual breaks.
Spinach Idlis: Parents can give a great twist to the recipe by adding spinach to your fermented idli batter, a perfect option for kids who don't eat their greens. Spinach being a superfood which includes a lot of rich fibres, iron, proteins, minerals, magnesium, and on the other hand, idli is another meal which is nourishing with less calorie. Spinach is rich in its water content which will aid in keeping your child hydrated throughout. It is a natural laxative and hence helps stimulate your child's bowel movements. Also, other benefits like aiding to keep immunity high and keeping gastric problems at bay, spinach is a go-to option that must be incorporated during your child's virtual school break.
(N. Lothungbeni Humtsoe can be contacted at [email protected])
Consuming Excessive Protein is not Good for Health : People are less affected by Corona or any other flu in countries like India and immunity is the big reason. In the past hundred years, food has been destroyed in the west. People are crazy behind protein and food became no more than raw / boiled meat in the name of the protein.
At the same time, most Americans began eating frozen food due to an excess of resources and lack of time. Even kidney bean and white gram that they eat are hardly soaked and boiled but readymade packed in a tin. Even restaurants have become so lazy that they use similar frozen food.
In India, a common man eats fresh fruits, green vegetables, and not crazy about bodybuilding and protein.
Essential calcium for immunity building, minerals, vitamins are all fresh. Together, spices like turmeric, dhaniya, black pepper, cardamom, cinnamon increase immunity in different ways.
Then in the evening, eating tikki golgappa also gave the opportunity to increase the immunity of the body so that it does not become lazy.
Perfect, protein is required but essential protein is readily available in our day to day meals.
There is nothing more harmful than extra protein, you can get over the side effects of carbohydrate and fat, but extra protein disturbs the metabolism of the whole body especially kidney function.
Everything is available in a bowl of lentils, 2 Rotis, 1 glass of milk/buttermilk, one piece of fruit, and one bowl of vegetable, which the body needs.
By the way, in America too, a little boiled vegetable is definitely available with every meal (but that vegetable is also kept in a freezer for a month). At the same time, in India, some urban populations have come to believe that protein is only in animal meat.
In America, the rich eat fresh/organic vegetables, the poor eat burgers. Eating at McDonald's is a sign of poverty. America is also adopting Indian spices. Turmeric milk is available with modern names like turmeric latte.
In the name of modernism, Americans became accustomed to living in closed room twenty-four hours. The body receives neither air nor sunlight thus, no Vitamin D.
So, in a nutshell, eat lots of fruits and green vegetables. Take preventive Ayurveda medicines, drink turmeric milk, eat curd, sprouts and plenty of ghee. Drink kadha, milk, daal paani, chhaach, etc. Apply mustard or any other cold pressed oil on the body. Go out of the house every day in the cold, summer, and rainy season. Don’t forget to soak yourself in the rain.
Let the body become accustomed to nature. Feed plenty of sun to your body, feed the wind, and walk. If you do this, you will be healthy for a lifetime. Your body will be ready to fight Corona as well as other ailments.
New York - Heart problems? A special diet might help as researchers have found that the popular and controversial ketogenic diet could completely prevent, or even reverse heart failure caused by a metabolic process.
For the findings, published in the journal Nature Metabolism, the research team looked at a metabolic process that seems to be turned down in failing human hearts.
"In an animal model, drastic heart failure in mice was bypassed by switching to high fat or "ketogenic" diets, which could completely prevent, or even reverse the heart failure," said study author Kyle S McCommis from the Saint Louis University in the US.
"Thus, these studies suggest that consumption of higher fat and lower carbohydrate diets may be a nutritional therapeutic intervention to treat heart failure," McCommis added.
According to the researchers, the heart's myocardium requires vast amounts of chemical energy stored in nutrients to fuel cardiac contraction.
To maintain this high metabolic capacity, the heart is flexible and can adapt to altered metabolic fuel supplies during diverse developmental, nutritional, or physiologic conditions.
Impaired flexibility, however, is associated with cardiac dysfunction in conditions including diabetes and heart failure.
The mitochondrial pyruvate carrier (MPC) complex, composed of MPC1 and MPC2, is required for pyruvate import into the mitochondria.
This study demonstrated that MPC expression is decreased in failing human and mouse hearts, and that genetic deletion of the MPC in mice leads to cardiac remodelling and dysfunction.
"Interestingly, this heart failure can be prevented or even reversed by providing a high-fat, low carbohydrate ketogenic diet," McCommis said.
"A 24-hour fast in mice, which is also ketogenic also provided significant improvement in heart remodelling," McCommis added.
The findings showed that diets with higher fat content, but enough carbohydrates to limit ketosis also significantly improved heart failure in mice lacking cardiac MPC expression.
"Our study highlights the potential of dietary interventions to enhance cardiac fat metabolism to prevent or reverse cardiac dysfunction and remodelling in the setting of MPC-deficiency," the authors wrote. (IANS)
Melbourne - A new study challenges a longstanding perception that people with type-2 diabetes always need to avoid eating potatoes, and other high Glycemic Index (GI) foods.
The findings, published in the journal Clinical Nutrition, showed that Glycemic Index is not an accurate surrogate for an individual's glycemic response (GR) to a food consumed as part of an evening meal.
"These findings are contrary to that of observational research and traditional dietary guidance that has led some to believe potatoes are not an appropriate food choice for people with type-2 diabetes," said corresponding author of the study Brooke Devlin from Australian Catholic University in Melbourne.
"Our study shows high GI foods, like potatoes, can be consumed as part of a healthy evening meal without negatively affecting GR -- and while delivering key nutrients in relatively few calories, which is essential for people with type-2 diabetes."
The controlled clinical trial involved 24 adults with type-2 diabetes.
Participants were provided the same breakfast and lunch, but they were randomly assigned to one of four dinners, each including either skinless white potatoes (test meal) prepared in three different ways (boiled, roasted, boiled then cooled then reheated) or basmati rice (control meal).
Participants repeated the experiment, with a nine-day break in between each trial, to cycle through all test meals and the control.
In addition to having blood samples collected regularly (both immediately after the meal and again every 30 minutes, for two hours), participants also wore a continuous glucose monitor overnight to track changes in blood sugar levels while sleeping.
There were no differences between meals in glucose response following the dinner that contained any of the potato dishes or basmati rice.
Moreover, participants' overnight glycemic response was more favourable after eating the evening meal that included any of the potato side dishes compared to low basmati rice, said the study.
Although the potatoes' impact on long-term glycemic control was not assessed in the study, the researchers concluded that "potatoes are a vegetable that is sustainable, affordable and nutrient-dense, and thus, they can play an important role in modern diets irrespective of metabolic health status."
However, people with diabetes should continue to follow the diet suggested by their physician, the study authors cautioned. (IANS)