A scary thought- one in three will develop some kind of cancer with alluent living & lifestyle.
Experts from the American Institute for Cancer Research believe you can reduce your risk of cancer if you make an educated effort to improve your diet. Some of the changes they suggest:
• Eat a diet with less fat, especially saturated fats found primarily in animal products
• Add more fiber into your diet
• Eat more fresh fruits and vegetables, especially yellow squash, carrots and leafy greens
• Use less salt or salted foods
• Cut out foods that contain nitrites and nitrates, such as bologna, hot dogs, and luncheon meats
• Consume fewer barbecued and smoked meats.
A diet which includes high amounts of refined carbohydrates, hydrogenated fats and oils, as well as the use of tobacco, alcohol, and caffeine-containing foods such as cola, chocolate, tea, and coffee has been clearly shown to worsen Fibrocystic Breast Disease (FBD).
However a balance of raw & lightly cooked vegetables will prevent cold damp symptoms according to TCM perspectives.
If you stay with the raw foods diet, adding a piece of fresh ginger root or warm spices would counter the effects of cold properties.
Be cautious of the kind of meats that you consume. Less is better.
Support organic farming.
Wildlife, laboratory animals, and humans exhibit adverse health effects at contemporary environmental concentrations of man-made chemicals that act as endocrine disruptors. New technology has revealed that some man-made chemicals are present in tissue at concentrations previously not possible to measure with conventional analytical methods, but at concentrations which are biologically active. Gestational exposure to persistent man-made chemicals reflects the lifetime of exposure of females before they become pregnant.
Hence, the transfer of contaminants to the developing embryo and fetus during pregnancy and to the newborn during lactation is not simply a function of recent maternal exposure. For some egg-laying species, the body-burden of the females just prior to ovulation is the most critical period. For mammals, exposure to endocrine disruptors occurs during all of prenatal and early postnatal development because they are stored in the mother.Man-made chemicals that interfere with sex hormones have the potential to disturb normal brain sexual development.
Wildlife studies of gulls, terns, fishes, whales, porpoises, alligators, and turtles link environmental contaminants with disturbances in sex hormone production and/or action. These effects have been associated with exposure to sewage and industrial effluents, pesticides, ambient ocean and freshwater contamination, and the aquatic food web.Commonalities across species in the hormonal mechanisms controlling brain development and function mean that adverse effects observed in wildlife and in laboratory animals may also occur in humans, although specific effects may differ from species to species. Most important, the same man-made chemicals that have shown these effects in mechanistic studies in laboratory animals also have a high exposure potential for humans.
The timing of exposure is crucial during early developmental stages, particularly during fetal development when a fixed sequence of structural change is occurring and before protective mechanisms have developed. A variety of chemical challenges in humans and animals early in life can lead to profound and irreversible abnormalities in brain development at exposure levels that do not produce permanent effects in an adult.
(Info gathered from this conference of international experts-"Environmental Endocrine-Disrupting Chemicals: Neural, Endocrine and Behavioral Effects" under the auspices of the International School of Ethology at the Ettore Majorana Centre for Scientific Culture in Erice, Sicily, November 5-10, 1995.)
Know Your Numbers
For blood pressure, & cholestrol readings
Hypertension (HTN) or high blood pressure is a chronic medical condition in which the systemic arterial blood pressure is elevated. It is the opposite of hypotension. It is classified as either primary (essential) or secondary. About 90–95% of cases are termed "primary hypertension", which refers to high blood pressure for which no medical cause can be found. The remaining 5–10% of cases (Secondary hypertension) are caused by other conditions that affect the kidneys, arteries, heart, or endocrine system.
Persistent hypertension is one of the risk factors for stroke, myocardial infarction, heart failure and arterial aneurysm, and is a leading cause of chronic kidney failure.
Moderate elevation of arterial blood pressure leads to shortened life expectancy. Dietary and lifestyle changes can improve blood pressure control and decrease the risk of associated health complications, although drug treatment may prove necessary in patients for whom lifestyle changes prove ineffective or insufficient.
Blood pressure is usually classified based on the systolic and diastolic blood pressures. Systolic blood pressure is the blood pressure in vessels during a heart beat. Diastolic blood pressure is the pressure between heartbeats. A systolic or the diastolic blood pressure measurement higher than the accepted normal values for the age of the individual is classified as prehypertension or hypertension.
Blood Pressure Category
Ranges for Most Adults (systolic/diastolic)
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Normal Blood Pressure (systolic/diastolic)
Systolic below 120 mm Hg Diastolic below 80 mm Hg
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Prehypertension
Systolic 120 - 139 mm Hg Diastolic 80 - 89 mm Hg
(NOTE: 139/89 or below should be the minimum goal for everyone. People with heart disease, peripheral artery disease, diabetes or chronic kidney disease should strive for 130/80 or less.)
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Mild Hypertension (Stage 1)
Systolic 140 - 159 mm Hg Diastolic 90 - 99 mm Hg
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Moderate-to-Severe Hypertension (Stage 2)
Systolic over 160 mm Hg or Diastolic over 100 mm Hg
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Note: If one of the measurements is in a higher category than the other, the higher measurement is usually used to determine the stage. For example, if systolic pressure is 165 (Stage 2) and diastolic is 92 (Stage 1), the patient would still be diagnosed with Stage 2 hypertension. A high systolic pressure compared to a normal or low diastolic pressure should be a major focus of concern in most adults.
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www.americanheart.org -- American Heart Association
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Hypertension has several sub-classifications including, hypertension stage I, hypertension stage II, and isolated systolic hypertension.
Isolated systolic hypertension refers to elevated systolic pressure with normal diastolic pressure and is common in the elderly. These classifications are made after averaging a patient's resting blood pressure readings taken on two or more office visits.
Individuals older than 50 years are classified as having hypertension if their blood pressure is consistently at least 140 mmHg systolic or 90 mmHg diastolic.
Patients with blood pressures higher than 130/80 mmHg with concomitant presence of diabetes mellitus or kidney disease require further treatment.
Hypertension is also classified as resistant if medications do not reduce blood pressure to normal levels.
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Exercise hypertension is an excessively high elevation in blood pressure during exercise.The range considered normal for systolic values during exercise is between 200 and 230 mm Hg.
Exercise hypertension may indicate that an individual is at risk for developing hypertension at rest.
Essential hypertension Essential hypertension is the most prevalent hypertension type, affecting 90–95% of hypertensive patients. Although no direct cause has identified itself, there are many factors such as sedentary lifestyle, stress, visceral obesity, potassium deficiency (hypokalemia), obesity (more than 85% of cases occur in those with a body mass index greater than 25), salt (sodium) sensitivity, alcohol intake, and vitamin D deficiency that increase the risk of developing hypertension.
Risk also increases with aging, some inherited genetic mutations, and having a family history of hypertension.
An elevation of renin, a hormone secreted by the kidney, is another risk factor, as is sympathetic nervous system overactivity.
Insulin resistance which is a component of syndrome X, or the metabolic syndrome is also thought to contribute to hypertension.
Recent studies have implicated low birth weight as a risk factor for adult essential hypertension.
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What is cholesterol
Cholesterol is a soft, waxy substance found among the lipids (fats) in the bloodstream and in all your body's cells. It's an important part of a healthy body because it's used to form cell membranes, some hormones, vitamin D, bile acids and is needed for other functions. Cholesterol and other fats can't dissolve in the blood. They have to be transported to and from the cells by special carriers called lipoproteins. There are several kinds, but the most important are Low-Density Lipoprotein (LDL or ‘bad’) and High-Density Lipoprotein (HDL or ‘good’). (See LDL Cholesterol and HDL Cholesterol)
Cholesterol readings are expressed in milligrams [mg] of cholesterol per deciliter [dL] of blood.)
Cholesterol Reading
When you take a test that measures cholesterol in the blood, the results are known as a cholesterol reading. A test known as a lipid panel generates readings measuring total cholesterol, LDL, and HDL.
In addition to measuring cholesterol, lipid panels measure triglycerides, a different form of fat.
Total cholesterol levels on their own can be misleading; most cholesterol treatment decisions are made based on LDL and HDL cholesterol measurements.
Having your cholesterol tested is the only way to know if you have high cholesterol. Cholesterol readings are the results of your cholesterol test.
There are a few different forms of cholesterol tests used to determine your cholesterol levels. For example, readings derived from home cholesterol tests may only measure total cholesterol.
A cholesterol test known as a lipid profile or lipid panel, will measure several things, including
Total cholesterol
Low density lipoprotein (LDL) -- the "bad cholesterol
High density lipoprotein (HDL) -- the "good cholesterol
Triglycerides.
A lipid profile may also show several cholesterol ratios (see Cholesterol Ratio).
Understanding these cholesterol readings can help you determine if you have high cholesterol and your risk for heart disea
Readings for Total Cholesterol
Total cholesterol (as the name implies) refers to the total amount of cholesterol in the bloodstreamTotal cholesterol readings combine levels for HDL, LDL, and another type of cholesterol known as VLDL, or very low density lipoprotein.
Total cholesterol readings alone can be misleading; it's possible to have a healthy total cholesterol reading and still have a low HDL level or a high LDL level.
Because of this, most cholesterol treatment decisions are based on readings of HDL and LDL cholesterol, as opposed to total cholesterol levels.
It's often best to think of your total cholesterol as a guideline; if your total cholesterol is too high, you should have more specific tests taken to learn your LDL and HDL levels.
Total Cholesterol Level Total Cholesterol Category
Less than 200 mg/dL Desirable
200–239 mg/dL Borderline high
240 mg/dL and above High
If your total cholesterol reading is higher than 240 mg/dL, your risk for stroke and heart disease is higher.
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It may surprise you to know that cholesterol itself isn't bad. In fact, cholesterol is just one of the many substances created and used by our bodies to keep us healthy. Some of the cholesterol we need is produced naturally (and can be affected by your family health history), while some of it comes from the foods we eat.
There are two types of cholesterol: "good" and "bad." It's important to understand the difference, and to know the levels of "good" and "bad" cholesterol in your blood. Too much of one type — or not enough of another — can put you at risk for coronary heart disease, heart attack or stroke.
Cholesterol comes from two sources: your body and food. Your liver and other cells in your body make about 75 percent of blood cholesterol. The other 25 percent comes from the foods you eat. Cholesterol is only found in animal products.
A cholesterol screening measures your level of HDL and LDL. HDL is the "good" cholesterol which helps keep the LDL (bad) cholesterol from getting lodged into your artery walls.
A healthy level of HDL may also protect against heart attack and stroke, while low levels of HDL (less than 40 mg/dL for men and less than 50 mg/dL for women) have been shown to increase the risk of heart disease.
If you need to increase your HDL to your reach your goals, studies show that regular physical activity can help your body produce more HDLs. Reducing trans fats and eating a balanced, nutritious & high fiber diet is another way to increase HDL.
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Foods that Lower Cholesterol
Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, apples, pears, barley and prunes.
Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your total and LDL cholesterol.
Eating 1 1/2 cups of cooked oatmeal provides 6 grams of fiber. If you add fruit, such as bananas, you'll add about 4 more grams of fiber.
Fish & Omega 3 Fatty Acids
Eating fatty fish can be heart-healthy because of its high levels of omega-3 fatty acids, which can reduce your blood pressure and risk of developing blood clots.
Mackerel
Lake trout
herring
sardines
tuna
halibut
Bake, grill or steam the fish to avoid adding unhealthy fats. Drizzle a little extra virgin olive oil adds flavour & keeps it moist. Use basil, dill, tarrogon & other herbs to add aroma & flavour.
Olive Oil
Olive oil contains a potent mix of antioxidants that can lower your "bad" (LDL) cholesterol but leave your "good" (HDL) cholesterol untouched.
The Food and Drug Administration recommends using about 2 tablespoons (23 grams) of olive oil a day in place of other fats in your diet to get its heart-healthy benefits.
To add olive oil to your diet, you can saute vegetables in it, add it to a marinade, or mix it with vinegar as a salad dressing.
You can also use olive oil as a substitute for butter when basting meat or as a dip for bread. Olive oil is high in calories, so don't eat more than the recommended amount.
The cholesterol-lowering effects of olive oil are even greater if you choose extra-virgin olive oil which are cold pressed by traditional methods, meaning the oil is unprocessed and contains more heart-healthy antioxidants.
But keep in mind that "light" olive oils are usually more processed than extra-virgin or virgin olive oils and are lighter in color, not in fat or calories.
Extra virgin olive oils are cold pressed the traditional ways.
Foods with added plant sterols & stanols that block the absorption of cholesterol
apples
beans & legumes
blueberries
brown rice
cinnamon
cranberries
garlic
grapes
oats
pumkin & its seeds
salmon
oats
flaxseed
almonds
walnuts
avocado
egg plant
green tea
olives
onions
shitake mushrooms
tomatoes
greens & coloured root vegetables
brocoli is the super food
According to the Food and Drug Administration, eating about a handful (1.5 ounces, or 42.5 grams) a day of some nuts, such as almonds, some pine nuts, and walnuts, may reduce your risk of heart disease. Just make sure the nuts you eat aren't salted or coated with sugar.
All nuts are high in calories, so a handful will do. To avoid eating too many nuts and gaining weight, replace foods high in saturated fat with nuts. For example, instead of using cheese, meat or croutons in your salad, add a handful of walnuts or almonds
Anti Aging exercises include Taichi & Qigong.
Both are low impact & high intensity forms of exercisise.
It does not cause undue stress to knee joints & or breast sagging & pain for some women caused by uncontrolled movement straining the fragile tissues and ligaments whilst jogging.
Qigong History
Taichi/Qigong is an ancient martial arts renown for its ability to enhance health. Qigong history is found in The Inner Canon of Huangdi or Yellow Emperor’s Inner Canon; an ancient Chinese medicinal text for more than two millennia. It began as a non religious discipline for medical purposes as the important curative measures of qi guidance to preserve life. Qi is the driving force behind everything and nature itself. It is a God given life energy circulating within our bodies.
It is a discipline of breathing exercises.
Qi pushes blood thus enhancing blood circulation.
The efficacy of qigong improves qi and blood circulation, enhances physical and mental activity.
It nurtures the meridians and internal organs, boost immune system with healing.
It relieves stress by lowering the stress hormone cortisol.
It lowers cholesterol & reduce cardiovascular disease.
Qigong improves flexibility of tendons and muscles.
Qigong Benefits
• Turns flaccid and frail sinews and tendons into strong and sturdy ones. Qigong movements are at
It is at once vigorous and gentle. Their performance calls for a unity of will and strength, i.e. using one’s will to direct the exertion of muscular strength. It is coordinated with breathing. Better muscles and tendons means better health and shape, more resistance, flexibility, endurance, and is obtained as
follows:
• Correct postures influences the static and nervous structure of the body
• Stretching muscles and sinews affects organs, joints, meridians and Qi
• Torsion affects metabolism and Jing (essence) production
• Correct breathing produce more and better refined Qi
• Active working gives back balance and strength to body and mind (brain, nervous system and spirit).
Empower your life with qigong to enhance your body's natural ability to heal and evolve.
For Qigong lessons in Singapore & overseas -
please email - Cindy - anti_agingsolutions@yahoo.com
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