The AARP Magazine’s October/November 2015 publication gives us a multitude of tips on how to forestay the threat of four major diseases as we age. Healthy aging is based on combating these four major debilitating players of cancer, heart disease, diabetes, and obesity. In my two-part article on the subject, I repeat most of the magazine’s latest and critically extensive research summarized by Robin Westen and Joe Kita.
According to the senior magazine, “Half of all men and a third of women will get one of the 100-plus forms of cancer in their lifetimes.” Though progress is being made against many forms of cancer, AARP tells us “…the best way to beat it is not to get it in the first place.” Here then are ten behavioral suggestions on beating the dreaded C-Word:
(1) Don’t drink colas. Two or more sugar-sweetened cola drinks per week will make you 87% more likely to develop pancreatic cancer.
(2) Eat grapes. Grapes have a compound in their skin, which prevents cancer by killing damaged cells before they reproduce. Grape juice or red wine will also provide this protection.
(3) Protect your skin. A Spanish study found that wearing red or blue colors instead of lighter colored clothing will protect the parts of the body not covered by sunscreen.
(4) Marinade your meat. Before grilling meat, marinade it at least an hour earlier with rosemary and thyme. These antioxidant herbs can cut the risk of cancerous charred meats by 87%.
(5) Use caution when using water bottles. This past June 10-18, the Niagara Bottling Company, under numerous brands (based in California but bottled at two plants in Pennsylvania), was found to have E-Coli bacteria not reported until after distribution. One study has found that as many as 1/3 of bottled brands contain some form of bacterial or chemical contaminants. If you can, use tap or filtered water instead
(6) Watch for body symptoms that possibly may indicate early signs of cancer: a hoarse voice, itching breasts, or tight waistbands.
(7) Move your body. Regular exercise can cut breast cancer risk by at least 10 per cent. Strenuous exercise can reduce colon cancer risk by 40 percent.
(8) Don’t use canned foods. Seventy-five percent contain bisphenol (an increased cancer risk) in their coated can linings. Individuals eating one canned soup serving daily for five days had a 1000 percent increase in BPA in their urine compared to those eating fresh soup. Frozen soup is also acceptable.
(9) Eat nuts. Full of selenium, an antioxidant, nuts lower risk for bladder cancer in women. Selenium is thought to protect cells from free radical damage, boost immunity, and reduce the formation of cancer nourishing blood vessels.
(10) Be sure to schedule yourself for the following vital cancer screenings: colon, breast, lung, prostate, and stomach.
Ms. Westen informs us of six easy steps to prevent heart disease, a number one killer of women: Don’t smoke, have a normal body mass index (BMI), get at least two and a half hours of weekly exercise (this author believes in seven hours weekly), watch an hour or less of daily TV, eat a healthy diet, and limit alcohol to a drink or less a day. The results shown in a study published in January 2015’s Journal of the American College of Cardiology reveal a lowering of 92% risk for coronary heart disease among women alone. However, these same measures taken can certainly improve men’s chances of fighting heart disease, as well. Westen continues with even more tips to help all of us “up our odds” against heart/vascular disease:
(1) Lose the wider waist measurement. Women over 35 inches and men over 40 inches in waist measurement should lose weight and exercise. A journal known as LIPIDS also tells us that dietary supplements with coconut oil may also shrink belly fat.
(2) Try to take less pain-killing anti-inflammatory drugs known as NSAIDS. The FDA (Food and Drug Administration) very recently said that these meds can increase heart attacks and stroke risks even if only taking them for a brief time. Look for other pain alternatives such as acupuncture, biofeedback, therapeutic touch, hypnosis, and chiropractic adjustments.
(3) Keep the noise down in your environment. Research has shown that for every 10 decibels of added traffic noise near your place of living (or working), you increase your risk of stroke by 10 percent.
(4) Take your statin meds as prescribed. This is especially true for those with a genetic risk or who have survived a heart attack. The Journal of American Medical Association has found that even people with medium risk are showing a further lowering of deaths from heart disease.
(5) Laugh out loud. This action causes blood vessels to dilate by 22 percent helping to improve the flow of blood, and thus lower blood pressure.
(6) Forgive. By releasing anger, and thereby stress in your life, you lower your heart rate and blood pressure. Stress is a known factor triggering heart disease.
(7) Cuddle and snuggle more. Another stress reducer, touching another human being or pet triggers the release of the hormone oxytocin, which helps to lower blood pressure.
(8) Floss your teeth regularly at least once a day to prevent gum disease. Studies suggest a link between gum disease and higher rates of cardiovascular problems. One theory is that mouth bacteria enters the blood stream through the gums and increases plaque in the arteries. Another theory is that inflammation is created in response to a possible infection causing arterial blood cells to narrow and swell.
(9) Exercise strenuously. Pump up and strengthen your heart through accomplishing a higher heart rate. You will also accomplish a lower resting heart rate.
(10) Get enough Vitamin D. Low levels can increase your risk of stroke and heart attack. This vitamin can be found in foods such as fortified milk and orange juice, fatty fish (salmon, trout, tuna), certain mushrooms, sunlight, and vitamin supplements.
Up next in February 25 edition – Part 2: Latest Research on Diabetes and Obesity Diseases.
