Health for life

Showing posts with label daily. Show all posts

A Daily Serving of Walnuts Cuts Breast Cancer Risk

Monday, April 28, 2014

Researchers from Marshall University in West Virginia report in the journalNutrition and Cancer that small amounts of walnuts eaten daily can significantly lower the risk of breast cancer in women. Walnuts are a naturally great tasting source of healthy Omega-3 fats, minerals, vitamins and protein that have long been associated with good health.

Interestingly, it is not only the potent dose of Omega-3 fats that are responsible for the risk reduction, but a synergistic effect between multiple nutrients provided by the nut. Scientists now confirm that eating two ounces of this super food each day can significantly lower your risk of developing this insidious killer disease.

Regular Walnut Consumption Slows Breast Cancer Tumor Progression

The study was conducted using mice that are genetically predisposed to develop breast cancer tumors. Lead researcher, Dr. Elaine Hardman set out to determine the effect of a typical diet and a walnut-enhanced diet through an entire lifespan. Scientists examined dietary nutrition supplied by the mother through conception and weaning and then by eating walnuts directly. Mice are frequently used for this type of research because they follow similar patterns of breast cancer carcinogenesis when compared to humans.

Dr. Hardman found that the group whose diet included walnuts from conception to late life developed breast cancer at less than half the rate of the group consuming a typical diet. In addition, the number of tumors and their sizes were significantly smaller. Of the results, she commented“These reductions are particularly important when you consider that the mice were genetically programmed to develop cancer at a high rate... we were able to reduce the risk for cancer even in the presence of a preexisting genetic mutation.”

Walnuts Provide a Perfect Blend of Essential Nutrients

Researchers noted that they were unable to determine if the cancer prevention benefits were the result of deletions or additions to the diet. Adding healthy Omega fats from walnuts displaced unhealthy fats and balanced Omega-3 to Omega-6 ratios to lower systemic inflammation and oxidized LDL cholesterol levels that result in cancer development. Other studies including walnuts have shown that there are multiple health benefits achieved from the unique blend of fats, vitamins (especially vitamin E) and minerals in the flavorful nut.

The result of this study continues to add to the wealth of scientific evidence that natural nutrients provided by an array of `super foods` significantly contribute to our health. Dr. Hardman concluded“Food is important medicine in our diet… the results of this study indicate that increased consumption of walnuts could be part of a healthy diet and reduce risk for cancer in future generations.”It`s easy to add two ounces of walnuts (about 14 halves) to your daily diet to prevent breast cancer and a host of other chronic diseases.

Daily Multivitamin Use Does Not Reduce Cardiovascular Disease Risk in Men

Friday, April 18, 2014

Approximately one-third of Americans take a daily multivitamin, but little is known about a multivitamins long-term affect on chronic diseases. Now, new research from Brigham and Womens Hospital (BWH) finds that daily multivitamin use does not reduce the risk of cardiovascular disease in men. A similar BWH study, announced last month, found daily multivitamin use can reduce a mans risk of cancer by 8 percent. The cardiovascular disease findings will be presented Nov. 5 at the American Heart Associations Scientific Sessions 2012 and published simultaneously in the Journal of the American Medical Association.

"The findings from our large clinical trial do not support the use of a common daily multivitamin supplement for the sole purpose of preventing cardiovascular disease in men," said Howard D. Sesso, ScD, lead author and an associate epidemiologist in the Division of Preventive Medicine at BWH. "The decision to take a daily multivitamin should be made in consultation with ones doctor and consideration given to an individuals nutritional status and other potential effects of multivitamins, including the previously reported modest reduction in cancer risk."

Researchers enrolled nearly 15,000 men over the age of 50 in the study and followed them for more than 10 years. The men were randomly assigned to take either a multivitamin or a placebo every day which ensured that both treatment groups were identical with respect to risk factors for cardiovascular disease. The men self-reported episodes of heart attacks, strokes and cardiovascular disease, and a panel of physicians reviewed and confirmed their events with medical records. Researchers then compared the group that took the multivitamin with the group that took the placebo and found no significant impact on risk of heart attack, stroke, or cardiovascular mortality. Additionally, the effect of a daily multivitamin on major cardiovascular events did not differ on participants with a baseline history of cardiovascular disease and those who were initially free of cardiovascular disease.

J. Michael Gaziano, MD, chief of the Division of Aging at BWH, investigator at VA Boston and senior author of the study, said, "Since so many Americans take daily multivitamins, studies like this are key to providing us with valuable information about what specific benefits multivitamins do or do not provide in terms of their long-term impact on chronic diseases. For cardiovascular disease, we must continue to emphasize a heart-healthy diet, physical activity, smoking cessation and regular screening for cardiovascular risk factors."

Daily Rituals to keep you balanced

Tuesday, April 8, 2014

Body+Soul

Today, in our too-fast, information-overloaded society, weve lost much of our connection to the earth, to spirit, to natures cycles, to our own cycles. And yet, we still need things to feed us, to ground us, to give us courage and connection.

Good rituals are essential to our emotional, psychological, and spiritual health. To help reconnect us to the sacred aspects of our lives, we asked three experts on the subject to share everyday rituals that theyve created or practice.
1. Welcome the DayGreeting the new day is ingrained in our collective unconscious. Many ancient cultures had some form of morning ritual, and even now most people have a pattern for starting their day, even if its coffee from the same cafe. Jane Alexander, author of 20 books on holistic living, including "Spirit of the Home: How to Make Your Home a Sanctuary" built this ritual around the classic yoga Sun Salutation. "I like it because it gives your whole body a vibrant wake-up call," she says.

Intention
To put your mind into a positive frame and prepare your entire body for whatever stresses lie ahead.

MaterialsGrapefruit essential oil (or any uplifting aromatherapy oil).

Steps
1. Before getting out of bed, lie quietly for a few moments. Say a word of thanks for this new day, and the gift of life. Dab essential oil on a cloth that youll use solely for this ritual, and breathe in the aroma.

2. Get up and stand in front of a mirror. Smile at yourself and affirm that this will be a good day, full of blessings, opportunities, and wonder. Say aloud, "I look forward to a wonderful day," or any affirmation with personal significance. If there are difficult meetings or decisions ahead, affirm that you will tackle these with ease: "I will take the challenges of this day in stride."

3. Face east and perform the yoga exercise Sun Salutation.
2. Share the Family MealVirtually every culture has a tradition of blessing food, cooking and eating mindfully, and giving thanks for the gift of nourishment, Alexander says.

IntentionTo create a setting for nurturing and togetherness.

MaterialsFestive table decorations, favorite foods, a candle.

Steps
1. Set a specific day and time for a weekly dinner. Every member of the family, even small children, should be in charge of contributing something -- even if its just stirring the pot or setting the table. Focus your intention as you chop, mix, and blend.

2. Before eating, light the candle, then hold hands and acknowledge the gifts in your life. Feel free to create a special family blessing. This could take the form of a favorite short poem or saying aloud, "We thank mother earth, the sun, and rain for producing this food, the farmers for growing and harvesting it, and the cook for preparing it."

3. Eat your meal with mindfulness. Encourage silence as everyone savors the taste and texture of their food. Reflect on the long journey from farm to table, and how lucky you are to be eating such delicious, nourishing food. When the meal is finished, blow out the candle.
3. Appreciation/Gratitude Ritual
For our ancestors, gratitude was a way of life, and as a result, every aspect of life presented an occasion for celebration. Offering gratitude is a way to open yourself up to giving and receiving more blessings. Sometimes it takes a simple ceremony to put us in touch with all we do have in our lives. Make this ritual a part of each day, each month, each year -- or whenever you feel its time to stop and give thanks.

Intention
To value and honor those you love, including yourself.

MaterialsCinnamon (essential oil with diffuser, or sticks with bowl of warm water); paper and pen.

Steps1. Pour a few drops of the cinnamon oil into a diffuser or spray bottle, or crush two cinnamon sticks into a small bowl of warm water. Allow the aroma to permeate your space.

2. Pick up a pen, sit down at your desk, and make a list of all the family members, friends, and pets that matter the most to you. You could even include material things. By writing one or two reasons why each is important to you, youll clarify your thoughts and honor the people and things in your life that shouldnt be taken for granted.
4. Sleep Well
Bedtime is a psychically charged time of the day, when we drop our defenses and become vulnerable. This is why most religions have a tradition of bedtime prayers, says Alexander, who drew on various religious practices to create this ritual. "In Kabbalah, it is common to carry out a protection ritual to keep one psychically safe while asleep," she says. Today, she believes, most insomnia and disturbed nights are caused by overactive minds mulling over the days problems. "This ritual is designed to help prevent that."

IntentionTo mark the break from day to night and ease you into a state of physical and mental relaxation.

MaterialsLavender oil, notebook, and writing utensil.

Steps1. Change (or bathe) with intention. As you take off your clothes, visualize all your daytime anxieties and concerns dropping away. As you wash, imagine that you cleanse away all the negativity of the day.

2. Write down all the positive things that happened during your day.

3. Dab the oil on a handkerchief and place it near the bed. Lie down, breathe in the soothing scent of the oil, and cast your mind back over the day without judgment.
5. Letting Go