We can’t indulge in sweets, packaged or fast foods and sugary drinks without consequences.

But did you know there are ten specific foods that can have a dramatic impact on your risk of dying from diseases like type 2 diabetes, stroke or heart attack?

It’s true!

Just by increasing your intake of six kinds of foods — and reducing your consumption of four others — you can reduce your risks of major cardiometabolic diseases (CMD) like those mentioned above.

Read on to discover what you can eat (and not eat) to keep your body and brain healthy…

Peak Organic Alkalizing Greens^™

Give your Body the Optimal Alkalizing Nutrients you Need for Healthy pH Balance!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

Eat more of these foods

The study found that people who ate more of these 6 foods had a lower risk of dying from CMD:

1. Nuts and seeds
2. Seafood
3. Vegetables
4. Fruits
5. Whole grains
6. Polyunsaturated fats (in place of saturated fats and simple carbohydrates)

People who ate the least amount of these foods died more often of CMD. So you’ll want to make sure you’re eating the recommended amounts of these foods!

For the adult population in general, experts suggest eating:

1.5 ounces of nuts or seeds a day. Stick to dry-roasted or raw to avoid unhealthy oils and excess salt. You can snack on them, add them to salads or entrees, or use nut butters as a substitute for peanut butter. Some of the most nutritious nuts and seeds are chia seeds, flaxseeds, pumpkin seeds, pine nuts, walnuts, and almonds.

8 ounces (2-3 servings) of seafood a week. Try to eat some fatty fish like salmon and tuna, because they’re high in omega-3 fatty acids. Be aware that some types of fish are higher in mercury than others and should be avoided or eaten in small amounts. Below is a graphic from the FDA about better fish choices and which to avoid:

Try to eat at least 1.5 to 2 cups of fruit daily, and 2 to 3 cups of vegetables per day. According to the Centers for Disease Control, only 1 in 10 adults gets the recommended amount of fruits and vegetables. You can munch on fruits and veggies raw, add them to a morning smoothie, sprinkle them onto salads, add them to stir-fries and soups. There are lots of ways to sneak fruits and veggies into your diet without feeling like you’re doomed to a life of “rabbit food.”

Aim to eat 3 to 4 servings of whole grains each day. According to the Whole Grains Council, a serving is about a half cup of cooked brown rice, whole grain pasta or oatmeal. One slice of whole-grain bread is a serving. And about 1 cup of cold cereal is a serving.

When you increase the intake of these foods, you’re automatically getting more polyunsaturated fats in your diet, which is a great way to reduce your risk of CMD. It’s especially rich in foods like nuts and seeds and fatty fish.

Peak Krill Oil^™

You probably already know how important omega-3s are to support heart and brain health. But there are five reasons you may be getting yours from a less than adequate source, starting with a powerful antioxidant that delivers DHA into your brain cells… MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

Eat less of these foods

1. Sodium. Aim to keep your intake at 2,000 mg or less per day. This means more than simply laying off the salt shaker. Processed foods are loaded with hidden sodium, even in foods you might think are healthy.

A great place to start in reducing your sodium intake is to read labels and cut back on what the American Heart Association calls “the Salty Six”: bread and rolls, pizza, sandwiches, cold cuts and cured meats, soups, burritos and tacos.

2. Processed meats. Avoid all processed meats as much as possible. These foods are sky-high in sodium (and preservatives). Try using canned tuna or shredded chicken instead.

3. Sugar-sweetened beverages. These are high in calories but low in energy, meaning you’re getting a lot of calories without feeling full. This can lead to an expanding waistline. Plus, too much sugar can lead to insulin resistance, which can cause diabetes. It’s best to cut these drinks out completely. Otherwise, drink them as little as possible.

4. Red meat. Researchers think eating too much red meat may be bad for your health because of the excess saturated fat, cholesterol and iron it delivers. Aim to eat 4 ounces or less of red meat per week. Try to make veggies the star of the show, with a little meat on the side. Or, you could try going meatless one day per week.

Sources:

Association between dietary factors and mortality from heart disease, stroke, and type 2 diabetes in the United States — JAMA: The Journal of the American Medical Association

Why nutritionists are crazy about nuts — Harvard Health

Advice about Eating Fish — U.S. Food and Drug Administration

Only 1 in 10 adults get enough fruits or vegetables — Centers for Disease Control and Prevention

What counts as a serving? — The Whole Grains Council

Salty Six Infographic — American Heart Association

What’s the beef with red meat? — Harvard Health

The post 10 foods that have the biggest impact on heart disease, stroke and diabetes appeared first on Easy Health Options®.

In fact, keeping muscles strong may be just the thing to help prevent age-related illnesses.

For example, have you ever heard of sarcopenia?

It’s the loss of skeletal muscle mass and function that happens naturally as we age. In the later stages, it’s usually referred to as frailty. Sarcopenia is brought on by a variety of factors, including decreasing hormones and nutrition deficiencies.

It’s also one of the most prominent causes of disease and loss of independence in older adults.

Peak D3^™

When you step out into the sunlight, your body begins the process of making vitamin D. But getting the ideal amount can be difficult because some of us can’t effectively absorb it. That’s just one of many reasons the vitamin D deficiency is an epidemic… MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

How muscle loss leads to illness

Muscles are your protein warehouses. This means the more muscle you have, the more protein your body has to repair and maintain itself.

When your muscle mass deteriorates, as in sarcopenia, it leaves you vulnerable to chronic illnesses because your body doesn’t have the resources it needs to fend them off.

Experts have long told us that resistance training, like lifting weights or doing bodyweight moves like push-ups and squats, can increase muscle mass.

But did you know there’s a nutrient that’s absolutely essential to keeping muscles strong and healthy? If you’re not getting enough of this, you could be headed down a dark road to chronic illness and a loss of independence.

This “wonder nutrient” is none other than vitamin D.

Vitamin D is so important to your muscles — and brain

You see, new research shows that having adequate levels of vitamin D can help to prevent muscle loss. It makes sense if you think about it. Vitamin D acts as both a nutrient and a hormone in our bodies, so this one thing has a huge impact on our musculoskeletal health.

A study out of Trinity College in Dublin, Ireland found that adults aged 60 and older with poor levels of vitamin D were more likely to have muscle weakness, poor muscle performance and loss of muscle mass.

There’s also a ton of research linking weak muscles to dementia and other cognitive impairments.

Peak D3^™

Gives You the Vitamin D3 You Can’t Get From Sunshine Alone!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

Muscle loss makes your brain shrink

Weak muscles can cause an unsteady gait or walk. And aside from increasing the risk of falls, there’s a growing body of research that shows a link between an unsteady gait and an increased risk of dementia.

You see, when muscle loss occurs, it can also cause the brain’s cortex to thin and shrink. This area of the brain is essential for memory, cognition, and thoughts.

The cortex is also where language is stored. So, when the cortex starts to shrivel, speech can become more difficult, too.

Research from Australia National University also links a lowering of body mass index (a measurement of muscle, fat and bone weight) in late life to the risk of brain shrinkage.

Lead author of the study, Marnie Shaw, said, “In older people who are losing weight, we saw more cortical thinning than those with stable weight. That’s because, at that age, it’s generally related to muscle loss.”

These results suggest losing muscle mass later in life is associated with brain changes that can increase the risk of dementia.

This study also revealed that losing body mass (muscle) can be an early sign of dementia 20 years or more before the cognitive decline is noticeable.

This period is called preclinical dementia. It can last for years, or even decades.

The researchers stated, “muscle loss close to the onset of dementia (less than 10 years before diagnosis) might be a consequence of the preclinical disease rather than a cause of dementia.”

A study published in The Journal of American Medical Association found that dementia-associated weight loss begins before the onset of the clinical symptoms as an early non-cognitive sign, and accelerates by the time the disease is actually diagnosed.

All this is to say that weak muscles, caused by vitamin D deficiency and/or lack of physical activity, may precede the onset of dementia.

And that’s something you want to avoid at all costs, am I right?

So make sure you’re getting enough vitamin D regularly, and start exercising regularly. Your brain and body will age slower and stay healthier longer.

Sources:

1. Sarcopenia in older adults — Current Opinion in Rheumatology
2. The underappreciated role of muscle in health and disease — The American Journal of Clinical Nutrition
3. Vitamin D deficiency is associated with poor muscle function in adults aged 60+ — EurekAlert!
4. Association of Dual-Task Gait With Incident Dementia in Mild Cognitive Impairment — JAMA Neurology
5. Body mass index is associated with cortical thinning with different patterns in mid- and late-life — International Journal of Obesity
6. Low BMI, aging and brain shrinkage — ABC Radio National (Australian Broadcasting Corporation)
7. A 32-year prospective study of change in body weight and incident dementia: the Honolulu–Asia Aging study — JAMA Neurology 

The post How muscle loss shrinks your brain and the vitamin that protects both appeared first on Easy Health Options®.

Generally, you can’t feel when these things are out of whack. So, there’s no sense of urgency to get these numbers lower.

It’s not like you’ve cut a major artery in your neck and it’s bleeding all over the place. That, you need to fix right NOW.

But failing to address these silent health challenges now can result in serious problems later in life. For example: It’s well known that hypertension, or long-term high blood pressure, puts a person at risk of heart attack and stroke.

But did you know that hypertension in middle age is also associated with dementia and Alzheimer’s disease later in life?

Peak Organic Fermented Beets^™

Amazing “Can’t be Beet” Superfood Helps Keep Nitric Oxide Levels Up!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

The connection between high blood pressure and dementia

High blood pressure is characterized by too much blood volume moving through narrow, stiff arteries. There’s too much pressure against the blood vessel walls. This kind of long-term pressure can weaken small blood vessels in the brain.

Over time (like the years between your 40s and your 70s), the damaged blood vessels can no longer deliver the same amount of oxygen-rich blood to the brain. Without that nourishment, nerves and brain cells gradually die off, leading to what’s called “white matter lesions.”

White matter lesions are areas of the brain where the tissue has become diseased or died. They show up as bright white spots on a brain image scan.

These lesions have been associated with cognitive decline and dementia, as well as limited mobility, increased incidence of falls, and increased stroke risk.

The scary thing is, researchers estimate that two-thirds of all people over the age of 75 are living with this kind of blood vessel and brain damage. This could be one reason the rates of dementia and Alzheimer’s disease are at epidemic levels.

Peak PS^™

Support Stong Cognition with One of the Most Tested Nutrients for Brain Health and Memory!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

The good news: This damage can be reversed

A new study, published in the journal Circulation, found that aggressively controlling blood pressure in middle age improved brain health later on. The study followed 199 hypertensive people for 3 years.

They tracked the potential benefits of using an intensive medication treatment to lower systolic blood pressure to less than 130 mmHg, compared to 145 mmHg in the control group. (Systolic is the top number, which measures the amount of pressure in your arteries when your heart contracts).

After 3 years, there were no significant differences in mobility. But, the people with the lower blood pressure numbers had up to 40% fewer white matter lesions on their brains than those in the control group. And, they had a lower rate of heart attack, stroke, and hospitalization due to heart failure.

What a difference 15 points can make!

Why it’s so important to control blood pressure NOW

While hypertension may not be a “bleeding neck” problem right now, it IS a significant health challenge that can cause serious problems later in life.

Think about it: would you rather take steps to control blood pressure now, suffering the inconveniences of medication or a low-sodium diet or extra exercise…

Related: The best exercise for lower blood pressure (and great legs)

Or do nothing and suffer the slow loss of everything you know and love as your mind gradually withers away?

When you put it that way, suddenly controlling hypertension seems a lot more urgent!

If you have high blood pressure, talk to your doctor about what you can do to lower it. No one wants to have to take more medication, so see what else you can do to lower your blood pressure, including simple lifestyle changes like:

• Getting regular exercise
• Reducing sodium intake
• Managing stress
• Cutting back on caffeine
• Reducing alcohol intake
• Increasing potassium intake
• Managing weight
• Eating more dark chocolate
• Giving up mouthwash

Sources:

1. Hypertension, cognitive decline and dementia — Archives of Cardiovascular Diseases
2. More aggressive blood pressure control benefits brains of older adults — EurekAlert!
3. Effects of intensive versus standard ambulatory blood pressure control on cerebrovascular outcomes in older people (INFINITY) — Circulation
4. 15 natural ways to lower your blood pressure — Medical News Today

The post Is it possible to reverse hypertension brain damage that leads to Alzheimer’s? appeared first on Easy Health Options®.

But what else does vitamin D do you for you? And besides thin and weak bones, what happens if you don’t have enough?

Well, the results of a 20-year vitamin D study of 78,000 adults are in. It reveals some bad news.

But there’s good news, too.

Good news: The study found that a lack of vitamin D does NOT necessarily increase your risk of heart disease or cancer.

Bad news: The study also found that people with low levels of vitamin D had “a more than fourfold higher risk of dying from diabetes complications,” versus those with adequate levels.

Ouch.

The connection between vitamin D and diabetes

Vitamin D acts as a hormone in the body that helps to regulate the immune system. Having enough vitamin D may help to prevent the onset of type 1 diabetes, which is an autoimmune disorder.

Vitamin D also helps regulate insulin and insulin sensitivity. This, in turn, regulates blood sugar. So that means that having adequate vitamin D levels may help to prevent type 2 diabetes, which can happen when blood sugar is too high.

Peak Longevity Platinum^™

Every cell in the body depends on mitochondria for energy. Together, cells and mitochondria are building blocks for life and health. But mitochondria wear out with age, which leaves cells unable to create the energy they need to function properly… MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

You can reduce your risk of ever developing either type of diabetes — and therefore reduce your risk of dying from complications of these diseases — by ensuring you have enough vitamin D right now and into the future.

You see, the study found that supplementing with vitamin D later in life did not prevent the onset of type 2 diabetes in people who were at high risk.

But they did discover that people younger than 60 who had good levels of vitamin D had a much smaller risk of dying from type 2 diabetes than people who were deficient.

That’s more good news! It’s not too late to ensure you have enough vitamin D to reduce your risk of dying from diabetes complications.

How to get enough vitamin D

If you suspect you may be vitamin D deficient, insist that your doctor check the levels in your blood. From there, if you need to boost your levels, there are two ways to do it: eating foods rich in vitamin D, and vitamin D supplements.

Vitamin D is found in fatty fish like salmon and tuna. Beef liver, cheese, and eggs are also rich in vitamin D. You can find fortified foods as well. If you eat a lot of these kinds of foods, you may not need supplements. But if you’re not into meat, seafood, and dairy, you will likely need a “helper.”

The recommended RDA is 600 IU (International Units)/day of vitamin D. However, we know that amount is barely sufficient for bone health. Most supplements offer a therapeutic dosage of 5,000 IU/day for adults. Talk to your doctor about how much is right for you.

There is such a thing as vitamin D toxicity, which can cause calcium to build up in the blood. This can cause nausea, vomiting, weakness and kidney problems.

Fortunately, you don’t usually have to worry about vitamin D toxicity unless you’re taking something like 60,000 IU/day, which is definitely not recommended.

Vitamin D is not as toxic as once thought, and accidental toxicity is rare. However, it can more easily occur if a person has the following conditions: granulomatous disorders including sarcoidosis, William syndrome, some lymphomas, and the rare genetic disorder of the absence of the 25-hydroxyvitamin D-24-hydroxylase.

Your body does synthesize vitamin D from sunlight, but it’s not enough. Plus, people in cold climates can’t get enough year-round, and there are still concerns about sun damage and skin cancer.

So, if you’re worried about getting enough vitamin D, high-quality supplements are the way to go. It’s worth it to keep your body healthy!

Sources:

1. Low vitamin D levels, shorter life? — Penn State Hershey Medical Center
2. What is vitamin D toxicity, and should I worry about it since I take supplements? — Mayo Clinic

The post The vitamin deficiency that makes type 2 diabetes 4x as dangerous appeared first on Easy Health Options®.

More recently, you may have heard of the healing powers of something called manuka honey.

This special honey is made from bees who exclusively pollinate the Leptospermum scoparium tree, native to New Zealand. It’s known for its unique antibacterial, antiviral and antioxidant properties.

But because it comes from just this one corner of the world, from this one plant, it’s very expensive. Jars of manuka honey can range from $20, up to $88 and beyond — for a single jar!

That may not be the case for long, however…

There may be more medicine-grade honey options available soon, thanks to some recent research from Down Under.

An Aussie rival for shares of the medical-grade honey market

A team of Australian scientists studied more than 5,000 honey samples and 2,000 nectar samples from more than 50 species of Leptospermum trees that are native to Australia.

Of the 84 types of Leptospermum trees that grow there, researchers found that at least seven of those species produce honey with incredibly high antimicrobial properties. Several compounds found in these honeys were similar to what’s in manuka honey.

That means there could be more than one kind of medicinal honey on the market that could treat many of the same ailments that manuka honey does, such as:

Peak Golden Oil^™

The golden-colored oil of the Nigella sativa plant contains compounds essential for a healthy immune system. That explains why it was documented in the oldest medical writings. But we don’t just rely on history to prove the therapeutic benefit of… MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

Wound healing

Honey is good for treating most types of wounds and burns. It’s especially good for antibacterial resistant wounds, like those caused by MRSA (methicillin-resistant Staphylococcus aureus).

It’s also good for treating diabetic ulcers. A study published in 2014 found that honey could be used as a safer, faster, cheaper and effective treatment for diabetic wounds, compared to synthetic medications.

Related: The miraculous antibacterial wound treatment you can keep at home

Stomach ulcers

Millions of people are affected by stomach ulcers every year. These are sores in the stomach lining, often caused by an overabundance of H. pylori bacteria. The antibacterial compounds in manuka honey can help reduce H. pylori bacteria, and reduce alcohol-related stomach ulcers.

Promoting oral health

Manuka honey has been proven to kill bad mouth bacteria, such as P. gingivalis, that can cause gum disease, plaque formation and tooth decay. It does this without destroying the good bacteria that keeps your mouth healthy.

Soothing sore throats

The anti-inflammatory properties of manuka honey can help soothe sore throats caused by colds and flu. The antibacterial compounds in the honey also help combat the bacteria responsible for strep throat.

This is just a small sampling of the scientifically proven ways we can use manuka honey in healing.

And when these new Australian medicine-grade honeys hit the U.S. market, it could help drive the price of medicinal honey down, making it more accessible.

With the skyrocketing costs of prescription drugs, including antibiotics, not to mention the rise of antibiotic-resistant bacterial strains, medicinal honey could be just what the doctor ordered.

Sources:

1. 5 powerful benefits of manuka honey — Easy Health Options
2. Australian honey abuzz with high-value antibacterial activity — EurekAlert!
3. In-vitro susceptibility of methicillin-resistant Stayphylococcus aureus to honey — Complementary Therapies in Clinical Practice
4. Honey: a potential therapeutic agent for managing diabetic wounds — Evidence-Based Complementary and Alternative Medicine
5. Susceptibility of Helicobacter pylori to the antibacterial activity of manuka honey — Journal of the Royal Society of Medicine
6. Antioxidant, anti-inflammatory, and antiulcer potential of manuka honey against gastric ulcer in rats — Oxidative Medicine and Cellular Longevity
7. Antibacterial potential of Manuka honey against three oral bacteria in vitro — Swiss Dental Journal
8. Streptococcus mutans in saliva of normal subjects and neck and head irradiated cancer subjects after consumption of honey — Journal of Oral Rehabilitation

The post Move over Manuka: New ‘medicinal’ honey discovered appeared first on Easy Health Options®.

Turns out, that may not only be false but a downright dangerous statement that’s luring thousands of men to their early deaths.

Connection between dairy consumption and prostate cancer

Prostate cancer, which affects roughly 175,000 men in the United States each year, is the second leading cause of cancer death in men.

And like many cancers, diet plays a major role in the development of prostate cancer…

Researchers recently combed through the published data on the connections between diet and prostate cancer. The data revealed that dairy, more than other animal-based foods, is associated with an increased risk of prostate cancer.

And, conversely, a plant-based diet was associated with either an unchanged or a decreased risk of prostate cancer.

As this was a review of the scientific literature and not an individual study, the researchers offered no conclusions as to why this might be.

But another study, this one published in the July 2019 issue of the journal Nutrients, stated that “milk intake may increase proliferation [spread] of cancer cells through elevated insulin-like growth factor-I (IGF-1), which is linked to an increased risk of prostate cancer.”

The data is there: too much milk and cheese can increase a man’s risk of prostate cancer. But not all dairy is created equal, as far as prostate cancer risk goes…

The one kind of dairy that’s good for reducing prostate cancer risk

Research shows that eating fermented dairy products, such as yogurt, Greek yogurt, sour cream, kefir and the like, could actually lower the risk of prostate cancer.

Fermented dairy is milk or cream that has been cultured using bacterial strains like Lactobacillus. Some products, like kefir, are fermented with both bacterial strains and yeast, like you would use to make bread or beer.

Related: 12 natural prostate cancer killers

Fermentation adds probiotics, good bacteria that benefit your gut health, to the milk or cream. Having a well-balanced gut microbiome (i.e., lots of positive bacteria and little toxic bacteria) has been shown to reduce the risk of many kinds of cancer, including prostate.

Alternate sources of calcium and protein are less risky than dairy

Calcium is essential. Your body needs it to build strong bones, maintain a strong heart, and keep nerves and muscles healthy. Most people need between 1,000 and 1,200 mg a day.

While it’s true cow’s milk has calcium, it is NOT necessarily the best source of this essential mineral. Here are just a few non-dairy foods that are high in calcium:

• Seeds like chia, flaxseeds, poppy, and sesame seeds
• Leafy greens like spinach, kale and collard greens
• Beans, peas, and lentils
• Sardines and salmon
• Brazil nuts
• Almonds
• Rhubarb
• Figs

A lot of these foods are also high in protein, so you’re not sacrificing anything by getting your calcium from non-dairy sources. Plus, they have omega-3 fatty acids, which promote heart and eye health, positive moods and soothe inflamed joints.

If you, or the men in your life, are drinking a lot of milk and eating a lot of cheese, it might be helpful to eat more greens, nuts, and fish. If possible.

You’ll get the protein and nutrients that do a body good, without an increased cancer risk.

Sources:

1. Effect of plant- and animal-based foods on prostate cancer risk — The Journal of the American Osteopathic Association
2. Dairy product consumption and prostate cancer risk in the United States — Nutrients
3. The role of gut microbiome in the pathogenesis of prostate cancer: A prospective, pilot study — Urology
4. Calcium and calcium supplements: Achieving the right balance — Mayo Clinic
5. Top 10 vegan sources of calcium — Healthline
6. Top 15 sources of calcium — Healthline
7. The facts on omega-3 fatty acids — WebMD

The post The complicated connection between dairy and prostate cancer appeared first on Easy Health Options®.

It can also lead to dementia, vision loss, bone loss, and kidney disease. That’s why it’s so important to take steps to lower blood pressure and keep it in a healthy range.

Medication can help, but simple changes to your diet can actually address the underlying causes of hypertension. That way you may be able to reduce your need for medication if you’re already on it — and maybe avoid it altogether if your numbers are just starting to creep up.

Considering that blood pressure medications have really come under fire by the FDA lately due to contamination with a known human carcinogen, there’s no better time to start lowering your blood pressure numbers naturally than now…

Increase your antioxidants and fiber

You see, blood pressure is determined by both the volume of blood your heart pumps, and the amount of resistance your arteries put up against that blood flow. A high volume of blood plus narrow, inflexible arteries, increases blood pressure numbers.

Cells in your arteries produce nitric oxide, which widens them so blood can flow through easily. But a buildup of free radicals — unstable molecules that disrupt healthy cells — stops this process. Without nitric oxide, arteries narrow and harden, increasing blood pressure.

Antioxidants from whole foods are your best defense against free radicals. Foods rich in nitrate help expand blood vessels. And studies show increasing fiber intake through cereals, grains and vegetables can reduce blood pressure.

To reduce hypertension, try adding these foods to your diet:

• Beans, peas, and lentils. They’re high in fiber and potassium, another heart-healthy nutrient
• Blueberries, which are high in antioxidants
• They have omega-3 fatty acids and antioxidants proven to reduce blood pressure
• Olive oil, with high levels of heart-healthy fats
• Pumpkin seeds (unsalted) and oil are high in fiber and magnesium
• Spinach, which is high in nitric oxide
• Beets are also high in nitric oxide
• Yogurt (unsweetened) has been shown to reduce blood pressure

Increasing the amount of these foods can help lower blood pressure. And, if you’re looking for a made-for-you blueprint on a diet to lower blood pressure, check out the DASH Diet.

Peak Prostate Support^™

10 Targeted Nutrients to Support a Healthy Prostate!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

The DASH diet

“DASH” is an acronym for Dietary Approaches to Stop Hypertension. This diet is made up of 8 to 10 servings of fruits and vegetables a day, whole grains, beans, nuts, low-fat dairy, lean meat like poultry or seafood, and healthy fats. It limits foods like red meat, added sugars, and unhealthy fats.

The DASH Diet, which is rich in antioxidants and fiber — including many of the foods I mentioned earlier — as well as potassium, magnesium, and nitric oxide, has been clinically shown to lower blood pressure in as little as one month.

However, researchers noticed that blood pressure numbers improved even more when this healthy diet was combined with a reduction in sodium.

Lower sodium intake

Too much salt can constrict blood vessels and increase blood volume, which, as noted above, is the exact cause of hypertension. Aim to keep your intake at 2,000 mg or less per day.

Reducing sodium intake means more than skipping the salt shaker. Even if you don’t salt your food, it’s likely you’re getting too much sodium because it’s hidden in just about every processed and packaged food product on the market — even those we think are healthy.

The American Heart Association has even created a list of foods with the highest amount of sodium, called “The Salty Six.” These are:

1. Breads and rolls
2. Pizza
3. Sandwiches
4. Cold cuts and cured meats
5. Packaged soups
6. Burritos and tacos

Try to avoid these foods, or opt for low-sodium versions wherever possible.

So, there are two simple things you can do to naturally lower your blood pressure and attack the root causes of the problem…

By following a healthy diet of whole foods rich in antioxidants and other nutrients, and reducing your sodium intake, you can lower your blood pressure (and your risk of heart attack, stroke, and kidney disease) and hopefully reduce your need for medication — with your doctor’s approval.

Sources:

1. High blood pressure (hypertension) — Mayo Clinic
2. Exploration of the Association between Dietary Fiber Intake and Hypertension among U.S. Adults Using 2017 American College of Cardiology/American Heart Association Blood Pressure Guidelines: NHANES 2007⁻2014 — JAMA Internal Medicine
3. Flaxseed consumption may reduce blood pressure: a systematic review and meta-analysis of controlled trials — Journal of Nutrition
4. Regular Yogurt Intake and Risk of Cardiovascular Disease Among Hypertensive Adults — American Journal of Hypertension
5. Effects on Blood Pressure of Reduced Dietary Sodium and the Dietary Approaches to Stop Hypertension (DASH) Diet — The New England Journal of Medicine
6. Salty Six Infographic — American Heart Association

The post Two of the simplest ways to lower blood pressure appeared first on Easy Health Options®.

That means eating more fruits and veggies, less sugar, and leaning towards whole foods in general while steering clear of overly processed foods — especially if you want to manage your weight and avoid conditions like heart disease. But that can be super difficult!

You have to cut out some of your favorite sweets and comfort foods… Be mindful of your calorie intake… give up late-night snacking…

And stop eating with friends and family.

Wait, what? Stop eating with friends and family? That sounds crazy!

Well, of course, you don’t have to give that up completely, but research shows that we eat up to 48 percent more when dining with friends and family than we do when eating alone.

If you’re watching your intake, for whatever reason, that could throw a big kink in your goals… especially with the holidays around the corner and family gatherings, social events and big meals to look forward to.

So, let’s look at why this happens so you can be prepared…

Peak Golden Oil^™

Support for Inflammation and Optimal Immune Balance!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

Why we eat more with friends and family

When human society was made up of clans of hunters and gatherers, food scarcity was a real problem.

The winters could be long, without enough food stores to last. Weather patterns could alter the movements of animal herds or reduce the amount of edible plants that grew in the wild. These natural forces could make it difficult for everyone in a group to get enough food.

That’s why, when a group of people had food, they shared it among themselves.

This helped ensure their survival because everyone got the nutrition they needed. They had a better chance of staying strong and multiplying.

Related: 4 Surprising triggers that trick you into overeating

Today we have an abundance of food, but we still carry this ancient survival mechanism inside us. This instinct causes us to eat more when we’re with family and friends, a phenomenon known as “social facilitation.”

A few theories about why we eat more with friends and family than we do when we’re alone are:

• Eating with others is more enjoyable than eating alone, and to prolong the enjoyment we eat more.
• Social norms may allow for overeating when with company (it’s almost a celebratory habit) but stigmatize eating a lot when you’re alone.
• Providing food for a group often results in praise and recognition from friends, family, and colleagues. This strengthens social bonds and makes the provider feel “rewarded.”

It seems that the ancient part of our brains sees eating with friends and family as a form of social bonding, whereas eating alone is just solving the problem of hunger.

And, research shows we’re affected by another phenomenon called “evolutionary mismatch.” The short explanation of evolutionary mismatch is that eating in a group of unfamiliar people triggers our ancient brains to eat LESS than if we were eating alone, or with friends and family.

It’s really odd, isn’t it? We live in nicer dwellings, but as far as our brains are concerned, we’re not very far from the cave.

How to avoid overeating with family and friends

Be aware that eating in a familiar group might cause you to unconsciously eat more. Stay present and pay attention to your body’s satiety cues, like you would when eating alone.

Eat slowly and deliberately so you can recognize when you’re full. There’s usually an abundance of food at these gatherings, so don’t feel like you have to get it all while the getting’s good.

If you know you’re going to eat more at a gathering, reduce the size of your meals earlier in the day. You can make up those calories at the dinner and keep your overall intake in a healthy range.

Like most things, when it comes to diet, simple awareness can go a long way in helping you manage what you eat, and how much.

And remember, you’re hardwired to enjoy a shared meal! Don’t beat yourself up if you eat more than usual. Do your best to balance things out so that overall, you’re eating well for your body.

Sources:

1. People eat more when dining with friends and family — study — EurekAlert!

The post The one thing you haven’t given up that sabotages healthier eating habits appeared first on Easy Health Options®.

Early detection is key to overcoming a colorectal cancer diagnosis.

A colonoscopy is the most well-known screening method for colon cancer. But it’s not the only one.

Which screening method is best for you? Well, that’s a decision you should make with your physician based on your preferences, your medical history, and your family history.

Here are five options you’ll want to discuss…

1. Colonoscopy

This screening method is considered the most thorough. It uses a tiny video camera on the end of a long, flexible tube (the colonoscope).

It’s inserted into the rectum to detect polyps (abnormal tissue growths) or changes in the colon. It can also take a biopsy or tissue sample during the screening. This eliminates the need for a follow-up test, should something abnormal be detected.

A colonoscopy takes about 30 to 60 minutes. If it comes back clear, and you don’t have an increased risk of colorectal cancer, it only needs to be repeated about every 10 years.

The drawback to such a complete test is that the colon needs to be cleared before the exam can take place. This means using an enema or laxative.

Most colonoscopies require sedation, which can take a few hours to wear off. You’ll likely have to take the rest of the day off work and have someone drive you home after the exam.

It’s also the most “invasive.” It can be uncomfortable. However, being the most thorough exam, and only needing to be done every 10 years, it might be worth the tradeoff.

2. Virtual colonoscopy (CT colonoscopy)

A CT scan creates a cross-sectional image of the abdominal organs so the doctor can see if anything looks out of the ordinary.

This procedure takes about 10 minutes and should be repeated every 5 years. Like a full colonoscopy, the colon and rectum need to be cleared before the exam, and you may need to alter medications and diet beforehand.

However, sedation is not usually required for a virtual colonoscopy.

3. Flexible sigmoidography

During this test, a thin, flexible tube with a tiny video camera on the end is inserted into the rectum. This allows the doctor to view the inside of the rectum and the lower part of the colon, which is called the sigmoid colon. The instrument can also take biopsies if needed.

This procedure takes about 20 minutes, requires no sedation, and is usually repeated every 5 years if no abnormalities are detected.

Unfortunately, any problems in the upper colon will not be detected. Follow-up tests (like a colonoscopy) will be needed if something is found to be abnormal in the lower colon.

4. Stool DNA test

You may have seen the Cologuard® commercials, where the little box walks around praising the benefits of the product.

This is a prescription-only stool DNA test that you send in to the lab, instead of having to go to the clinic. This kind of test checks a stool sample for signs of altered DNA, cancerous cells, precancerous lesions and the presence of blood in the stool.

A stool DNA test has been shown to detect up to 92 percent of colorectal cancer in a clinical study of 10,000 participants.

This kind of screening method is convenient, but it’s considered less sensitive than more thorough methods. And it can’t detect precancerous polyps or abnormalities in the colon. If abnormalities are found, your doctor will likely order a follow-up test.

5. Fecal occult blood test (FOBT) or Fecal immunochemical test (FIT)

Similar to a stool DNA test, these tests check for blood in the stool. This test can be done at home and requires no sedation or emptying of the colon. It’s usually repeated annually.

However, it does not detect polyps or precancerous cells. And it has a higher incidence of false-positive outcomes (the test indicates something is wrong when, in fact, there is nothing wrong.) If blood is detected, a follow-up test will likely be needed.

Note that screening methods are only used when there are no bowel symptoms of colon cancer. If you or someone you know is experiencing:

• Abdominal pain or cramping
• Change in bowel habits, such as chronic constipation or diarrhea
• Rectal bleeding
• Dark stool, or blood in the stool
• Unintended or unexplained weight loss

Then it’s best to see a doctor and address these concerns right away.

If you’re at average risk for colorectal cancer with no symptoms, talk to your doctor about the best colon cancer screening option for you.

Sources:

1. Determine your risk—and practice prevention — Colorectal Cancer Alliance
2. Frequently Asked Questions — Cologuard®
3. Signs and symptoms of colorectal cancer — American Cancer Society

The post 5 ways to screen for colon cancer appeared first on Easy Health Options®.

One reason for this is that whole foods contain blends of vitamins and minerals that enhance their potency. Single nutrient supplements like vitamin C, iron, and the like are less powerful without their “helper” nutrients.

For example, you’ve probably heard that the yellow Indian spice turmeric is an antioxidant. It’s excellent for reducing inflammation, boosting brain health, and soothing arthritis.

But did you know that adding some black pepper to turmeric dramatically increases your body’s absorption rate? (Meaning your body uses more of it.)

If you add a little fat to this combination, like avocados or salmon, you can increase absorption even more.

Below are a few more nutrient combos that can help transform your meals into powerful health boosters.

Peak Golden Oil^™

Support for Inflammation and Optimal Immune Balance!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

Calcium and Vitamin D

For your body to absorb calcium — which is important for strong bones and healthy nerves — it needs a dose of vitamin D. If you’re vitamin D deficient then there’s a good chance your body is not getting enough calcium, even if you’re supplementing.

Calcium is found in milk and dairy, of course. And it’s also in green vegetables, leafy greens, fatty fish (like salmon, tuna, and sardines) and beans.

Vitamin D is plentiful in seafood like oysters and shrimp, mushrooms, egg yolks, and foods fortified with vitamin D.

Some examples of tasty food combinations that provide both nutrients are:

• Fatty fish and broccoli
• Eggs with a bit of cheese
• Leafy greens and beef liver
• Almond trout

Sodium and Potassium

In small amounts, sodium chloride (table salt) is beneficial. Unfortunately, there’s so much salt hidden in processed and packaged foods — even those we think are healthy — that we consume way more salt than necessary.

Too much salt can constrict blood vessels and increase blood volume, which increases the risk of heart attack and stroke.

But potassium can help counteract the effects of salt by encouraging your kidneys to let go of excess sodium. Studies show that a diet high in potassium can boost heart health.

Increasing your potassium intake, while trying to lower your salt intake, can do wonders for your heart. Good sources of potassium include:

• Bananas
• Apricots
• Prunes
• Kidney beans
• Lentils

Peak Thyroid Support^™

The thyroid’s main job is to make hormones that regulate the heart, brain, lungs, liver, kidneys, muscles and every other organ and tissue. But to function properly, it needs an adequate supply of iodine — something that gets harder to metabolize with age. That’s why… MORE⟩⟩

⟨www.PeakNatural.com⟩

«SPONSORED»

Vitamin B12 and Folate

Vitamin B12 is an essential vitamin, meaning your body needs it to function properly. Your body needs folate to make red and white blood cells, convert carbs to energy, and produce DNA.

Folate needs B12 to absorb properly. And Vitamin B12 and folate work together to foster healthy cell division and replication.

Vitamin B12 is found mostly in animal products like meat, eggs, and milk. Folate is found primarily in vegetables like leafy greens, legumes, and beans. It’s also found in some fruits.

So just about any combination of lean protein and veggies will give you a powerhouse blend of these essential nutrients. For example:

• Steak with a side of spinach
• Chicken and white bean soup
• Pork chops with a side of lentils

Zinc and Copper

Zinc and copper are trace minerals that play important roles in your health. Zinc helps regulate the immune system, boost learning and memory retention, increase sperm quality for men, and more.

Copper is necessary for creating red blood cells, maintaining healthy bones and blood vessels, and helping your body absorb iron.

The trouble is, zinc and copper tend to compete for absorption in the small intestine. That means too much zinc in your diet can cause a copper deficiency. Too much copper can cause a zinc deficiency.

Fortunately, zinc and copper are both found in the foods mentioned above: leafy greens, meat, and seafood, beans, nuts and seeds, eggs, cheese, etc. Just make sure you’re getting a balance of all these foods, so you’re not getting too much zinc or too much copper.

Sources:

Turmeric: An overview of potential health benefits — Nutrition Today

Using black pepper to enhance the anti-inflammatory effects of turmeric — University of Massachusetts Medical School

Nutrition’s dynamic duos — Harvard Health

The post 8 nutrients you should stack for optimum impact appeared first on Easy Health Options®.

But did you know staying quiet when you really want to express yourself can actually harm you physically?

A new study presented at the North American Menopause Society (NAMS) Annual Meeting found a direct relationship between self-silencing and carotid artery disease, which dramatically increases your risk of stroke.

The connection between self-silencing and strokes

Self-silencing is the technical term for when you shut down your own self-expression. Meaning, you don’t express anger when you’re feeling it. Or you put others’ needs before your own, even though you’re dying for a few hours of quiet restoration in the bathtub or your favorite reading chair.

Carotid artery disease is a buildup of plaque (fatty deposits) that clog the carotid arteries. These are the blood vessels that bring oxygen-rich blood to your head, brain, and face. You can feel these arteries on each side of your neck by gently placing your fingers on either side of your windpipe.

The study presented by NAMS found that among 304 perimenopausal and postmenopausal women, greater self-silencing was related to increased odds of plaque — independent of other factors, including cardiovascular disease risk factors.

Carotid artery disease greatly increases your risk of an ischemic stroke, where the blood supply to your brain is interrupted or seriously reduced. This, in turn, deprives this major organ of oxygen.

When your brain can’t get oxygen, the cells begin to die within minutes. This causes various degrees of damage to the person’s mental health and physical body. Sometimes permanently.

According to Mayo Clinic, strokes are the most common cause of death and the leading cause of permanent disability in the United States.

Peak PS^™

Support Stong Cognition with One of the Most Tested Nutrients for Brain Health and Memory!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

Why women self-silence

A study about women’s expression of anger published in the journal Health Care for Women International found that women’s decisions about how and where to express anger are most strongly influenced by the anticipated actions of others.

If they think the other person will be overly upset, or her expression will result in being chastised, she’ll likely hold in her feelings to avoid conflict.

Of course, that’s an oversimplification of why someone might choose to hold in their feelings. There are tons of reasons why people choose to stay silent.

Surprising gender differences in self-silencing

While this study was done on women, there’s a reason to believe self-silencing and increased stroke risk affect men as well.

A study published in Psychological Reports found that men actually reported more self-silencing than women. And the positive relationship between self-silencing and depression affects men just as much as women.

Related: 11 stroke signals no woman should ignore

If holding in emotions affects both men and women mentally, it’s likely it would affect us all physically.

How to express yourself to lower your risk of stroke

The short answer to lowering stroke risk (and the risk of depression) is to speak your mind when emotions and thoughts arise, no matter how the other person might perceive it.

Easier said than done, right? For some, just the thought of speaking up can cause anxiety, fear, and nausea.

If you’re used to holding your tongue when you should be wagging it, here are a few suggestions to help you start speaking up:

1. Start small. Practice speaking your mind about small things, like where you want to go out to eat or what movie you want to see. Participating in these small decisions will help you get comfortable with speaking your mind in more critical situations.
2. Think before you speak. Choose your words carefully so you can say what you really feel or think, without scrambling for the right words. Taking the time to say it with consideration for how other people feel can minimize negative reactions to your words as well.
3. Keep calm. If, once you get started, you find the conversation getting heated, stay calm and do not raise your voice. Remember, expressing yourself isn’t about beating other people’s opinions into submission. It’s about healthy communication for everyone involved.
4. Join a group. Participating in a group of like-minded folks, like one that advocates for a cause you believe in or a shared hobby, puts you in small groups of people with common interests. Force yourself to speak your opinions once or twice a meeting until you get more comfortable speaking your mind all the time.
5. Do it in writing. Express your feelings in an email or letter. Or start a journal and write privately about how you feel. This can help clarify your thoughts and feelings so you can speak about them when the time is right.

Now, go forth and speak your mind, knowing you’re keeping your brain healthy.

Sources:

1. Carotid artery disease — Mayo Clinic
2. Understanding women’s anger: a description of relational patterns — Health Care for Women International
3. Sex Differences in Self-Silencing — Psychological Reports
4. 5 ways to speak your mind — SheKnows

The post Speak your mind to reduce your risk of life-threatening strokes appeared first on Easy Health Options®.

Some people swear hand sanitizer is far superior to plain old soap, while others wouldn’t trust a bottle of that goo as far as they could throw it.

When it comes to reducing the spread of the flu virus, recent research shows one of these is clearly better.

Depending on which side of the debate you’re on, the answer may surprise you!

Before we dive in, let’s take a quick look at both these methods.

Peak Golden Oil^™

Support for Inflammation and Optimal Immune Balance!

Buy Now!

⟨www.PeakNatural.com⟩

«SPONSORED»

What is hand sanitizer and how does it work?

Hand sanitizer is a foam, gel or liquid used to kill bacteria on the hands. It’s classified as either alcohol-based or alcohol-free. It’s important to note that not all sanitizers are created equal.

Alcohol-based products contain ethyl alcohol, isopropyl alcohol, propyl alcohol or a blend of two or more.

When buying hand sanitizer, always get alcohol-based. The alcohol is what kills the germs. Without it, you’re just rubbing gel all over your hands… And spreading germs.

The brand of hand sanitizer and delivery method don’t matter. Just make sure it’s at least 60 percent alcohol. To be effective at destroying bacteria and viruses, a hand sanitizer must be between 60 percent and 95 percent alcohol.

Related: How to make homemade hand sanitizer that actually works

To use hand sanitizer properly, rub it all over your hands, using enough so that it takes about 20-30 seconds to rub in. Let it air dry. This has proven effective in reducing the spread of some (but not all) bacteria, fungus, and viruses.

Good old-fashioned handwashing

Plain old soap has been around since 2800 B.C. A lot longer than hand sanitizer. It’s the tried and true way to clean your hands and body…

And it’s proven better at killing the flu virus than hand sanitizer. Especially if you have wet mucus on your hands, which sometimes happens after blowing a child’s nose.

Related: How to get over your cold quick and keep from spreading it

A study published by the American Society for Microbiology found that, in a hospital setting, flu virus in wet mucus from infected patients was NOT destroyed after 2 minutes of exposure to sanitizer. It took about 4 minutes for the virus to be deactivated, compared to just 30 seconds with handwashing.

And as any busy person knows, nobody has time to hang around for 4 minutes, rubbing the sanitizer into their hands.

According to Theresa M. Michele, MD, of the FDA’s Division of Nonprescription Drug Products, “Following simple handwashing practices is one of the most effective ways to prevent the spread of many types of infection and illness at home, at school and elsewhere. We can’t advise this enough. It’s simple, and it works.”

No more callers, we have a winner

So there you have it! Handwashing is the gold standard. But only if you do it properly.

Follow these 5 steps to ensure your hands are clean and you’ve minimized the risk of spreading germs and viruses:

1. Run your hands under clean, running water (hot or cold).
2. Lather up your hands and fingers with soap.
3. Scrub for 20 seconds (or as long as it takes to sing the “Happy Birthday” song twice).
4. Rinse your hands with clean water.
5. Dry your hands completely using a clean towel, a dryer, or let them air-dry.

That last step is VERY important. Do not skip it. Wet hands can pick up and spread germs more easily than dry hands.

It’s also important to wash your hands at key times, where you’re more likely to get and spread bacteria and viruses. These include:

• Before, during, and after preparing food
• Before eating
• Before and after caring for someone who is sick with vomiting or diarrhea
• Before and after treating a cut or wound
• After using the toilet
• After changing diapers or cleaning up a child who has used the toilet
• After blowing your nose, coughing, or sneezing
• After touching an animal, animal feed, or animal waste
• After handling pet food or pet treats
• After touching garbage

Any kind of soap will do the trick. You don’t need anything fancy or smelly, and antibacterial soap isn’t better than regular soap.

That said, remember that a high-alcohol hand sanitizer will work in a pinch, and is definitely better than not cleaning your hands at all.

Here’s to a healthy and flu-free future!

Sources:

1. Hand Sanitizer — Encyclopedia Britannica
2. Show Me the Science – When & How to Use Hand Sanitizer in Community Settings — Centers for Disease Control and Prevention
3. Situations Leading to Reduced Effectiveness of Current Hand Hygiene against Infectious Mucus from Influenza Virus-Infected Patients — mSphere | American Society for Microbiology
4. When and How to Wash Your Hands — Centers for Disease Control and Prevention
5. Antibacterial Soap? You Can Skip It, Use Plain Soap and Water — U.S. Food and Drug Administration

The post Which is better at preventing the spread of the flu virus: Hand sanitizer or handwashing? appeared first on Easy Health Options®.

• The most common cancer in women, no matter your race or ethnicity
• The most common cause of death from cancer among Hispanic women
• The second most common cause of death from cancer among white, black, Asian/Pacific Islander, and American Indian/Alaska Native women

That’s the bad news.

The good news is that simple lifestyle changes can go a long way in reducing your risk of breast cancer.

Below are four areas where making healthy choices can help keep you (and the girls) healthy and happy.

1. Keep weight in a healthy range

According to a study published in the peer-reviewed journal Electronic Physician, higher-weight postmenopausal women who do not take hormone therapy have a higher risk of breast cancer. This is likely because of the drop in hormones after menopause.

A study published in the journal Breast Cancer Research noted that “there is a large body of evidence that obesity is associated with a 25 to 50% relative increase in the risk of breast cancer occurrence and death.”

Related: The most powerful (and preventable) trigger of metastatic breast cancer

Obesity is also associated with insulin resistance, which has been linked to “an increased risk of recurrence and death in women with early stage breast cancer.”

So, to reduce your risk of breast cancer, aim to keep your weight in a healthy range. If you’re concerned about hormones during menopause, talk to your doctor about hormone therapy.

2. Be active

A sedentary lifestyle is a significant risk factor for breast cancer. The research shows women can decrease their risk of breast cancer by engaging in regular exercise.

There are many reasons for this. Exercise can reduce obesity and insulin resistance, as mentioned above. In postmenopausal women, exercise and physical activity change estrogen, insulin and insulin-like growth factor (IGF-1) in positive ways.

Regular physical activity of just about any kind can help reduce your risk.

3. Stop smoking cigarettes

Tobacco use not only increases the risk of breast cancer but of other kinds of cancer as well. There’s a ton of evidence that smoking causes your body a lot of harm, and that quitting smoking can help reduce your breast cancer risk.

Quitting smoking is tough, but worth it. There are a lot of resources available online, at your doctor’s office, and through the American Heart Association to help you quit.

Research shows it takes an estimated 30 attempts to quit smoking before it sticks. So, the sooner you start trying to quit, the sooner it’ll finally happen!

4. Reduce alcohol consumption

Several large studies have shown that drinking alcohol can increase the risk of breast cancer. And that the risk increases with higher amounts of regular alcohol use.

If you don’t drink alcohol, don’t start! And if you do, aim to have one drink or less per day.

Putting healthy habits into action

If making these changes seems overwhelming or impossible to you at the moment, take heart. You don’t have to overhaul your lifestyle overnight to reduce your risk of breast cancer.

Start by making one change, like making a commitment to exercise 3 times a week. And remember, “exercise” doesn’t mean you have to kill yourself at the gym, lifting weights and running the treadmill. Do something you enjoy.

Life’s short enough as it is, there’s no point in spending your precious time doing something you hate, just so you can live longer and have more time to do the things you hate!

So find something you can see yourself doing regularly, forever. Maybe it’s walking, hiking in the woods, swimming, practicing yoga, riding your bike or taking spin classes… it doesn’t matter so long as you like it and want to keep doing it.

When that change becomes part of your routine, add in another adjustment, like eating 1 to 2 meals of whole, nutritious foods a week. You can find recipes for one-sheet meals, one-pot meals, 5-ingredient dinners, crockpot recipes…

The list of simple, delicious and healthy recipes out there is endless!

That’s the trick to changing your lifestyle. Small, consistent choices that boost your health, rather than deplete it.

Here’s to happy, healthy breasts now and into the future!

Sources:

1. Breast Cancer Statistics — Centers for Disease Control and Prevention
2. Lifestyle Changes for the Prevention of Breast Cancer — Electron Physician
3. Insulin resistance in breast cancer: Relevance and clinical implications — Breast Cancer Research
4. Estimating the number of quit attempts it takes to quit smoking successfully in a longitudinal cohort of smokers — BMJ Open
5. Dietary Guidelines 2015-2020 — health.gov

The post 4 simple ways to reduce your risk of breast cancer appeared first on Easy Health Options®.