Sunday, August 30, 2009
Colostrum and Pregnancy
Newborns need to fight against disease and infection from the moment they come into the world. But nature, which provides life, provides mothers with a weapon to help their babies survive. And that weapon is colostrum.Usually, colostrum begins in the breasts of pregnant mothers in the third month of pregnancy. In some, it may not appear until after the birth. Both are normal circumstances. When colostrum is being produced, breasts grow and veins may be seen through the skin. As these changes take place, the areola becomes larger and darker and nipples become more erect. The breasts now become heavier, preparing mother to breastfeed. Some mothers may experience slight blood leakage through the nipples. This is due to the increased number and rapid growth of blood vessels in the growing ductal system and is no cause for alarm. There is a difference between colostrum produced in the mothers of premature babies and the mothers of full-grown babies. The colostrum produced in the mother of a premature baby is designed to suit the needs of a premature infant, whereas colostrum produced in the mother of a full-term baby contains nutrients and immunes required for growth in a fully term baby. Colostrum is the most important food a newborn can receive in order to fight off bacteria that begin colonization on his skin and in his mucosal membranes at the moment of birth. The colostrum coats his intestines and protects him from bacteria and viruses. Unlike milk, colostrum is easily digestible by the newborn. Researches have proved that babies that receive colostrum from their mothers' breasts grow up to be stronger and healthier than those who are artificially fed
Your Complexion and Pregnancy
You were looking forward to that pregnancy glow and instead you've got…pregnancy acne? If you're experiencing a sudden outbreak or acne or a worsening of your already existing adult acne, then you are not alone. While many women experience clearer skin then they've ever had during pregnancy, other women experience quite the opposite. Some women get mild outbreaks of acne once or twice during their pregnancy and other women experience severe acne eruptions throughout the entire nine months.What causes pregnancy acne and how can you deal with it?First, hormones rage in the pregnant woman, making her susceptible to a wide range of hormone-related conditions, acne included. Androgens (a type of hormone) increase and along with them come increased levels of sebum, blocked pores, a backup of bacteria, and, the end result, acne.If you're acne-prone, you're acne-prone, There's not much you can do to prevent it, but there's lots you can do to cut back on the severity and to reduce inflammation, redness, and occurrence. First, keep your skin clean. Use a mild soap or a soapless cleanser twice a day and don't use anything (like a rough washcloth) against your skin. Use an oil-free moisturizer and try your hardest not to pop or even touch affected areas.Prescription acne medications can be a problem during pregnancy, especially Accutane and Retin-A, tetracycline, doxycycline,, and minocycline. Some topical creams and antibiotics may be okay, like erythromycin, but check with your doctor to be sure.That pregnancy glow doesn't need to be a thing only in fairy tales. If you take good care of your skin, you can keep blemishes and acne to a minimum. And with that beautiful bulging belly and your proud grin on your face, no one will notice a pimple or two anyways!
Breast Cancer
Cancer is the number 2 killer in the United States. Is there something you can do to help prevent cancer? You bet there is. It is estimated that 1/3 of cancers are linked to diet. In addition, 3 to 4 MILLION cancer cases could be prevented EACH YEAR simply by making dietary changes!! Now that is wonderful news. The choices you make today can affect your quality of living tomorrow.
It is a known fact that populations with higher rates of cancer have different dietary habits than those with lower rates. This article will cover several different nutrition issues related to breast cancer. For the most part, the same dietary recommendations that help reduce the risk of other cancers, heart disease, and osteoporosis apply to breast cancer risk reduction.
Research has shown that women who eat their fair share of fruits and vegetables have much lower rates of breast cancer. The minimum recommendation is to eat 5 servings per day, aiming for 10 servings. If you need help determining exactly what a serving is, here is a link to NutrActive's free Serving Size Guide, Click Here.
Specific nutrients naturally found in fruits and vegetables seem to play a role in reducing risk. Some of these nutrients include vitamins C and E, and phytochemicals such as pycnogenols and carotenoids. The most popular carotenoid is beta carotene. Word of caution: If you desire to boost your intake of specific nutrients by taking supplements, beta carotene is not one that has not shown favorable results in studies. Taking an isolated amount of any one carotenoid can throw the natural balance that you obtain through your diet out of whack. It is far better to eat a handful of baby carrots to get a boost of carotenoids the way mother nature intended. As far as vitamins C and E, if you wish to supplement your diet, these are both relatively safe and effective supplements. My recommendation for vitamin C is do not take more than 500 mg per day in supplement form. For vitamin E, do not exceed 400 IU per day.
Another nutritional element that may help reduce breast cancer risk is fiber. Some of the fiber in your diet binds to estrogen. High exposure to estrogen throughout one's life is one of the high risk factors for breast cancer. Fiber intake can be increased by eating more fruits, vegetables, and whole grains.
Carrying around extra baggage is a strong risk factor for developing breast cancer, especially if it is added during your adult years. Some health experts used to think there was no harm in packing on a few extra pounds with each passing year. It is now believed that even a 10 to 20 pound increase in weight over an adult's life span can increase the risk of developing breast cancer. Why? Possibly because increased body weight seems to result in increased circulating estrogen levels. For weight loss services and products, Click Here.
Effects of Fat:
Unfortunately, research on the role of total fat consumption is inconsistent. There has not been a lot of good research due to the fact that people who eat high-fat diets are typically overweight. Even if future research were not able to find an association between total fat intake and breast cancer risk, consuming a diet low in fat makes it much easier to maintain a lean body weight.
The standard advice is to consume no more than 30% of your calories from fat. Some health professionals say it is better to limit fat calories to 20% of your food intake. Here is an example to show you how to calculate how many grams of fat you can eat and be following the above guidelines. Let's say you typically eat 1800 calories a day. Multiply 1800 times 30% (or .30). You get 540 which is the total fat calories you can have that day. To calculate grams of fat, divide 540 by 9. You can have 60 grams of fat per day. The number 9 is used because there are 9 calories per every 1 gram of fat. If you are not a math wizard or you have no clue as to how many calories you eat each day, you might like to have your nutritional intake analyzed. This will clue you into just how many calories you consume each day plus how many calories are from fat, Click Here.
There is evidence that saturated fats may increase breast cancer risk. Sources include foods from animal origin, coconut oil, palm oil, palm kernel oil, and cocoa butter. Monounsaturated fats may actually help decrease breast cancer risk. Sources include olive oil, canola oil, and peanut oil.
Of particular interest is olive oil. Aside from being a monounsaturated fat, olive oil contains important phytochemicals and a significant amount of vitamin E. Phytochemicals and vitamin E possess antioxidant activity meaning they help protect against oxidation, a process by which cancer can develop. Greek women typically consume 42% of their calories from fat versus 35% consumed by American women. Yet, Greek women have substantially lower rates of mortality due to breast cancer when compared to American women. How can that be? Unlike the typical American diet, most all of the fat in the Greek diet comes from olive oil or fish. Fish has promising benefits, too. Studies involving the use of fish oils seem to indicate that fish oils can help reduce the risk of developing breast cancer.
Keep in mind that the speculations associated with olive oil are fairly new. There is no reason to start taking olive oil by the spoonfuls. Because it is a beneficial fat, there is absolutely no harm to included it in your diet. Just keep in mind that it is a fat and fats provide a significant amount of calories. The biggest key is to keep your weight under control.
Effects of Alcohol:
Alcohol consumption: Three out of four Americans say there is too much conflicting information when it comes to eating a healthy diet. This can be particularly true when it comes to alcohol. Some say a drink a day can provide health benefits, some say not so. So what are the facts?
Strong evidence suggests that consuming more than 3 to 4 drinks per week increases your risk of breast cancer. One drink is equal to 12 oz. beer, 5 oz. wine, 1.5 oz liquor. If you have included red wine to your diet to help reduce heart disease risk, why not eat red grapes or drink purple, 100% natural grape juice. The protective phytochemicals are found in the grapes, not the alcohol. Tea and onions are another source of these protective phytochemicals.
However, there is no denying that alcohol in moderation is associated with a lower risk of heart disease. A large body of evidence supports this. But, there is convincing evidence that moderate alcohol consumption may lead to modest increases in breast cancer risk.
In 1994 experts reviewed 38 case-controlled studies involving alcohol and breast cancer. Their findings indicated that 1 drink per day resulted in a 10% increase in breast cancer. More recently, a pooled analysis of data published in 1998 showed that for every 10 grams per day of alcohol consumption, breast cancer risk increased 9%. Did it matter what type of alcoholic beverage was being consumed? No. In addition, this pooled analysis showed that women who drank 2 to 5 drinks per day had a 41% higher risk - OUCH!
What is my advice? If you are a woman who is at high risk for developing cancer, I would advise that you limit your consumption to less than one alcoholic drink per day.
Because heart disease is the leading cause of death among men and women, I cannot advise you to eliminate alcohol altogether. There is a greater chance you will develop heart disease than breast cancer. A consistent finding in studies shows the lowest risk of death from heart disease is among moderate drinkers. Weigh your risks. Discuss them with your doctor. Then hopefully you can make an educated decision about whether or not you should include alcohol as part of your "healthy" diet regimen.
Effects of Meat Consumption:
Evidence that meat consumption increases breast cancer risk is growing. Two culprits are speculated to be the saturated fat and the type of animal protein in meat. Red meat consumption has conclusively been linked to colon cancer. The conclusive evidence is not as strong for breast cancer. Nonetheless, I would recommend limiting red meat to no more than two servings per week (2-3 ounces per serving or about the size of a deck of cards).
Third culprit: When meat (such as beef, poultry, or fish) is exposed to high temperatures, harmful substances called heterocyclic amines - HCAs - are formed. HCAs are known to be harmful to the pancreas, colon, and prostate. Recently the Iowa Women's Health Study published a report stating that women who consistently ate their red meat cooked well done had almost FIVE times the risk of breast cancer as those who ate their meats rare or medium. (Note: I am NOT recommending you eat your meat cooked rare. It is well known that undercooked meat carries its own health concerns, namely exposure to harmful bacteria.)
In addition to limiting the amount of red meat you consume,
I recommend the following:
(1) Trim fat from meat BEFORE grilling
(2) Avoid foods that have been charred (black)
(3) Before grilling, marinate meat AND microwave the meat for 3 to 5 minutes to cut down on carcinogens (substances that cause cancer). [This step is important because it limits the meat's exposure to high-temperatures.]
Effects of Soy:
You have probably heard a lot of recent news about soy. You have probably even heard that soy can help reduce your risk of cancer. Interest in soy's role in preventing breast cancer developed after scientists observed that Asian women have significantly lower rates of breast cancer than women in the U.S. Asian women typically consume a diet that is rich in soy products. Women in the U.S. typically do not.
Experts are not ready to make strong claims concerning soy and its ability to prevent cancer. However, there is substantial data that links soy to the prevention of breast, prostate, lung, and colon cancers. A recent study in England found a strong association between a high intake of soy phytoestrogens (to be discussed in a minute) and a lower risk of breast cancer. Even still, experts will not say with certainty that soy does reduce the risk of developing breast cancer. Because there is a large amount of evidence suggesting that soy is beneficial, I recommend incorporating soy into your diet.
So, what are phytoestrogens? Phytoestrogens are plant hormones that are similar to human estrogens. Of importance is the fact that phytoestrogens are weaker than human estrogens. Phytoestrogens are believed to be among the key substances in soy that helps reduce the risk of breast and prostate cancers. As weaker versions of estrogen, phytoestrogens seem to play a dual role. When there is too much estrogen, the phytoestrogens actually block estrogen's harmful effects. When there is not enough estrogen, phytoestrogens make up for the difference. In addition, phytoestrogens seem to act as antioxidants, thus further protecting cells.
Other foods besides soy products contain phytoestrogens. The best source without a doubt is soy. Flaxseed is a strong second. Studies are lacking in support for getting your phytoestrogens from a pill. Food sources are absolutely your best bet.
How can you start incorporating soy into your diet? Do not look to soy sauce or soybean oil for the benefits associated with breast cancer risk reduction. These products may be made from soy, but they contain none of the beneficial phytoestrogens and no soy protein. Below is a list of soy products and the amount in milligrams (mg) of the beneficial phytoestrogens contained per each serving size listed. To reap soy's benefits, I recommend that you try to include 30 to 60 mg per day.
1/2 cup fresh or frozen soybeans 70 mg
1 cup soy milk 20 mg
1/4 cup soy nuts, roasted 84 mg
4 ounces tofu 38 mg
1/4 cup soy powder 60 mg
Fresh or frozen soybeans, sometimes called edamame, are mild, sweet-tasting green beans. Boil them for 15 to 20 minutes and get ready for a real treat!
Soy nuts are dried soybeans that have been roasted and usually salted. They make a good alternative to peanuts with half the fat and a lower price tag.
Don't like soy milk straight?
Strawberry-Banana Shake:
In a blender, place 1 ripe banana,
1/2 cup frozen strawberries,
1 cup soy milk,
1/3 cup soy protein powder,
and 1 TBSP honey.
Blend until thick and creamy.
[100 mg phytoestrogens]
Let's put everything into perspective:
Here is a list identifying "cancer protectors":
* Fruits and Vegetables, especially those dark in color, aim for 5-9 servings/day
* Fiber, especially for colon cancer, aim for 25-35 grams per day
* Antioxidants, such as carotenes and vitamins C & E (get carotenes through your diet, not a pill !!)
* Selenium, especially for prostate cancer, do not take more than 800 mcg/day as a supplement
* Calcium, aim for 1200-1500 mg per day
* Omega-3 fatty acids (from fish oil), try to include fish in your diet at least 1 to 2 times per week
* Soy, aim for 1 to 2 servings of soy products per day
* Tea (black or green), aim for 3 to 5 servings per day
* Exercise, aim for 30 minutes most days of the week
Here is a list identifying cancer promoters:
* Overweight, limit weight gain in adulthood to 10 pounds or less
* Dietary fat, try to use canola and olive oil in cooking
* Red meat, especially colon cancer, limit to 1-2 times per week - 3 oz. serving size
* Burned food, avoid charred foods when possible
* Nitrates and nitrites, avoid cured meats when possible
* Alcohol, MEN: Limit to 2 drinks or less/day, WOMEN: Limit to 1 drink or less/day
"The Best Overall Anticancer Diet"
(Source: Environmental Nutrition/vol.22/no.10):
* Eat a diet that is largely vegetarian (certainly low in red meats), centering on legumes, whole grains, fruits, and vegetables.
* Eat fish once or twice a week.
* Eat five to nine servings a day of fruits and vegetables. Include citrus fruits or other foods rich in vitamin C, dark leafy greens, high-fiber produce and cruciferous vegetables.
* Limit fat intake to mostly monounsaturated and omega-3 fats (from olive oil, canola oil, nuts, and seeds).
* Choose whole grains (whole wheat, oatmeal, brown rice) over refined grains.
* Include a source of calcium (from diet or supplement).
* Include soy and flaxseed in your diet.
* Relax with a few cups of tea a day.
* Exercise regularly.
Exercise
What role does exercise play in fighting cancer?
Regular exercise (30 minutes or more on most days of the week) helps protect against colon cancer and possibly breast and lung cancers. In addition, exercise helps reduce the cancer risk associated with obesity by helping you achieve and maintain a healthy body weight.
Below is an easy solution for those of you who are too busy to fit in a good workout on most days.
Squeezing in what has been coined as "fit bits" of physical activity (activity for short as a minute or two spread throughout the day) can keep you healthy and fit. The Cooper Institute for Aerobics Research in Dallas demonstrated that subjects who performed lifestyle fitness lost as much weight as a group doing a 20 to 60 minute aerobic session 3 to 5 times per week. They also increased their aerobic endurance, although not as much as the control group.
So, what does that mean? Got a minute, do something physical. Below is a list for you to gauge calories burned per activity. The amount you burn will vary, but this serves as a guide. The calories shown are based on a 140 pound woman.
* Sweep for 5 minutes = 20 calories
* Push a stroller a half-mile in 10 minutes = 50 calories
* Garden for 15 minutes = 55 calories
* Play ACTIVELY with the children for 15 minutes = 60 calories
* Park in far corner of parking lot at work.
Walk 5 minutes briskly to desk = 25 calories
* Walk briskly back to car, when leaving work, 5 min. = 25 calories
* Four flight of stairs both ways = 40 calories
* Walk briskly to store and then back in 8 minutes = 35 calories
* Here is a quick way to rack up calories burned:
Jump rope for 15 minutes = 150 calories!
It is a known fact that populations with higher rates of cancer have different dietary habits than those with lower rates. This article will cover several different nutrition issues related to breast cancer. For the most part, the same dietary recommendations that help reduce the risk of other cancers, heart disease, and osteoporosis apply to breast cancer risk reduction.
Research has shown that women who eat their fair share of fruits and vegetables have much lower rates of breast cancer. The minimum recommendation is to eat 5 servings per day, aiming for 10 servings. If you need help determining exactly what a serving is, here is a link to NutrActive's free Serving Size Guide, Click Here.
Specific nutrients naturally found in fruits and vegetables seem to play a role in reducing risk. Some of these nutrients include vitamins C and E, and phytochemicals such as pycnogenols and carotenoids. The most popular carotenoid is beta carotene. Word of caution: If you desire to boost your intake of specific nutrients by taking supplements, beta carotene is not one that has not shown favorable results in studies. Taking an isolated amount of any one carotenoid can throw the natural balance that you obtain through your diet out of whack. It is far better to eat a handful of baby carrots to get a boost of carotenoids the way mother nature intended. As far as vitamins C and E, if you wish to supplement your diet, these are both relatively safe and effective supplements. My recommendation for vitamin C is do not take more than 500 mg per day in supplement form. For vitamin E, do not exceed 400 IU per day.
Another nutritional element that may help reduce breast cancer risk is fiber. Some of the fiber in your diet binds to estrogen. High exposure to estrogen throughout one's life is one of the high risk factors for breast cancer. Fiber intake can be increased by eating more fruits, vegetables, and whole grains.
Carrying around extra baggage is a strong risk factor for developing breast cancer, especially if it is added during your adult years. Some health experts used to think there was no harm in packing on a few extra pounds with each passing year. It is now believed that even a 10 to 20 pound increase in weight over an adult's life span can increase the risk of developing breast cancer. Why? Possibly because increased body weight seems to result in increased circulating estrogen levels. For weight loss services and products, Click Here.
Effects of Fat:
Unfortunately, research on the role of total fat consumption is inconsistent. There has not been a lot of good research due to the fact that people who eat high-fat diets are typically overweight. Even if future research were not able to find an association between total fat intake and breast cancer risk, consuming a diet low in fat makes it much easier to maintain a lean body weight.
The standard advice is to consume no more than 30% of your calories from fat. Some health professionals say it is better to limit fat calories to 20% of your food intake. Here is an example to show you how to calculate how many grams of fat you can eat and be following the above guidelines. Let's say you typically eat 1800 calories a day. Multiply 1800 times 30% (or .30). You get 540 which is the total fat calories you can have that day. To calculate grams of fat, divide 540 by 9. You can have 60 grams of fat per day. The number 9 is used because there are 9 calories per every 1 gram of fat. If you are not a math wizard or you have no clue as to how many calories you eat each day, you might like to have your nutritional intake analyzed. This will clue you into just how many calories you consume each day plus how many calories are from fat, Click Here.
There is evidence that saturated fats may increase breast cancer risk. Sources include foods from animal origin, coconut oil, palm oil, palm kernel oil, and cocoa butter. Monounsaturated fats may actually help decrease breast cancer risk. Sources include olive oil, canola oil, and peanut oil.
Of particular interest is olive oil. Aside from being a monounsaturated fat, olive oil contains important phytochemicals and a significant amount of vitamin E. Phytochemicals and vitamin E possess antioxidant activity meaning they help protect against oxidation, a process by which cancer can develop. Greek women typically consume 42% of their calories from fat versus 35% consumed by American women. Yet, Greek women have substantially lower rates of mortality due to breast cancer when compared to American women. How can that be? Unlike the typical American diet, most all of the fat in the Greek diet comes from olive oil or fish. Fish has promising benefits, too. Studies involving the use of fish oils seem to indicate that fish oils can help reduce the risk of developing breast cancer.
Keep in mind that the speculations associated with olive oil are fairly new. There is no reason to start taking olive oil by the spoonfuls. Because it is a beneficial fat, there is absolutely no harm to included it in your diet. Just keep in mind that it is a fat and fats provide a significant amount of calories. The biggest key is to keep your weight under control.
Effects of Alcohol:
Alcohol consumption: Three out of four Americans say there is too much conflicting information when it comes to eating a healthy diet. This can be particularly true when it comes to alcohol. Some say a drink a day can provide health benefits, some say not so. So what are the facts?
Strong evidence suggests that consuming more than 3 to 4 drinks per week increases your risk of breast cancer. One drink is equal to 12 oz. beer, 5 oz. wine, 1.5 oz liquor. If you have included red wine to your diet to help reduce heart disease risk, why not eat red grapes or drink purple, 100% natural grape juice. The protective phytochemicals are found in the grapes, not the alcohol. Tea and onions are another source of these protective phytochemicals.
However, there is no denying that alcohol in moderation is associated with a lower risk of heart disease. A large body of evidence supports this. But, there is convincing evidence that moderate alcohol consumption may lead to modest increases in breast cancer risk.
In 1994 experts reviewed 38 case-controlled studies involving alcohol and breast cancer. Their findings indicated that 1 drink per day resulted in a 10% increase in breast cancer. More recently, a pooled analysis of data published in 1998 showed that for every 10 grams per day of alcohol consumption, breast cancer risk increased 9%. Did it matter what type of alcoholic beverage was being consumed? No. In addition, this pooled analysis showed that women who drank 2 to 5 drinks per day had a 41% higher risk - OUCH!
What is my advice? If you are a woman who is at high risk for developing cancer, I would advise that you limit your consumption to less than one alcoholic drink per day.
Because heart disease is the leading cause of death among men and women, I cannot advise you to eliminate alcohol altogether. There is a greater chance you will develop heart disease than breast cancer. A consistent finding in studies shows the lowest risk of death from heart disease is among moderate drinkers. Weigh your risks. Discuss them with your doctor. Then hopefully you can make an educated decision about whether or not you should include alcohol as part of your "healthy" diet regimen.
Effects of Meat Consumption:
Evidence that meat consumption increases breast cancer risk is growing. Two culprits are speculated to be the saturated fat and the type of animal protein in meat. Red meat consumption has conclusively been linked to colon cancer. The conclusive evidence is not as strong for breast cancer. Nonetheless, I would recommend limiting red meat to no more than two servings per week (2-3 ounces per serving or about the size of a deck of cards).
Third culprit: When meat (such as beef, poultry, or fish) is exposed to high temperatures, harmful substances called heterocyclic amines - HCAs - are formed. HCAs are known to be harmful to the pancreas, colon, and prostate. Recently the Iowa Women's Health Study published a report stating that women who consistently ate their red meat cooked well done had almost FIVE times the risk of breast cancer as those who ate their meats rare or medium. (Note: I am NOT recommending you eat your meat cooked rare. It is well known that undercooked meat carries its own health concerns, namely exposure to harmful bacteria.)
In addition to limiting the amount of red meat you consume,
I recommend the following:
(1) Trim fat from meat BEFORE grilling
(2) Avoid foods that have been charred (black)
(3) Before grilling, marinate meat AND microwave the meat for 3 to 5 minutes to cut down on carcinogens (substances that cause cancer). [This step is important because it limits the meat's exposure to high-temperatures.]
Effects of Soy:
You have probably heard a lot of recent news about soy. You have probably even heard that soy can help reduce your risk of cancer. Interest in soy's role in preventing breast cancer developed after scientists observed that Asian women have significantly lower rates of breast cancer than women in the U.S. Asian women typically consume a diet that is rich in soy products. Women in the U.S. typically do not.
Experts are not ready to make strong claims concerning soy and its ability to prevent cancer. However, there is substantial data that links soy to the prevention of breast, prostate, lung, and colon cancers. A recent study in England found a strong association between a high intake of soy phytoestrogens (to be discussed in a minute) and a lower risk of breast cancer. Even still, experts will not say with certainty that soy does reduce the risk of developing breast cancer. Because there is a large amount of evidence suggesting that soy is beneficial, I recommend incorporating soy into your diet.
So, what are phytoestrogens? Phytoestrogens are plant hormones that are similar to human estrogens. Of importance is the fact that phytoestrogens are weaker than human estrogens. Phytoestrogens are believed to be among the key substances in soy that helps reduce the risk of breast and prostate cancers. As weaker versions of estrogen, phytoestrogens seem to play a dual role. When there is too much estrogen, the phytoestrogens actually block estrogen's harmful effects. When there is not enough estrogen, phytoestrogens make up for the difference. In addition, phytoestrogens seem to act as antioxidants, thus further protecting cells.
Other foods besides soy products contain phytoestrogens. The best source without a doubt is soy. Flaxseed is a strong second. Studies are lacking in support for getting your phytoestrogens from a pill. Food sources are absolutely your best bet.
How can you start incorporating soy into your diet? Do not look to soy sauce or soybean oil for the benefits associated with breast cancer risk reduction. These products may be made from soy, but they contain none of the beneficial phytoestrogens and no soy protein. Below is a list of soy products and the amount in milligrams (mg) of the beneficial phytoestrogens contained per each serving size listed. To reap soy's benefits, I recommend that you try to include 30 to 60 mg per day.
1/2 cup fresh or frozen soybeans 70 mg
1 cup soy milk 20 mg
1/4 cup soy nuts, roasted 84 mg
4 ounces tofu 38 mg
1/4 cup soy powder 60 mg
Fresh or frozen soybeans, sometimes called edamame, are mild, sweet-tasting green beans. Boil them for 15 to 20 minutes and get ready for a real treat!
Soy nuts are dried soybeans that have been roasted and usually salted. They make a good alternative to peanuts with half the fat and a lower price tag.
Don't like soy milk straight?
Strawberry-Banana Shake:
In a blender, place 1 ripe banana,
1/2 cup frozen strawberries,
1 cup soy milk,
1/3 cup soy protein powder,
and 1 TBSP honey.
Blend until thick and creamy.
[100 mg phytoestrogens]
Let's put everything into perspective:
Here is a list identifying "cancer protectors":
* Fruits and Vegetables, especially those dark in color, aim for 5-9 servings/day
* Fiber, especially for colon cancer, aim for 25-35 grams per day
* Antioxidants, such as carotenes and vitamins C & E (get carotenes through your diet, not a pill !!)
* Selenium, especially for prostate cancer, do not take more than 800 mcg/day as a supplement
* Calcium, aim for 1200-1500 mg per day
* Omega-3 fatty acids (from fish oil), try to include fish in your diet at least 1 to 2 times per week
* Soy, aim for 1 to 2 servings of soy products per day
* Tea (black or green), aim for 3 to 5 servings per day
* Exercise, aim for 30 minutes most days of the week
Here is a list identifying cancer promoters:
* Overweight, limit weight gain in adulthood to 10 pounds or less
* Dietary fat, try to use canola and olive oil in cooking
* Red meat, especially colon cancer, limit to 1-2 times per week - 3 oz. serving size
* Burned food, avoid charred foods when possible
* Nitrates and nitrites, avoid cured meats when possible
* Alcohol, MEN: Limit to 2 drinks or less/day, WOMEN: Limit to 1 drink or less/day
"The Best Overall Anticancer Diet"
(Source: Environmental Nutrition/vol.22/no.10):
* Eat a diet that is largely vegetarian (certainly low in red meats), centering on legumes, whole grains, fruits, and vegetables.
* Eat fish once or twice a week.
* Eat five to nine servings a day of fruits and vegetables. Include citrus fruits or other foods rich in vitamin C, dark leafy greens, high-fiber produce and cruciferous vegetables.
* Limit fat intake to mostly monounsaturated and omega-3 fats (from olive oil, canola oil, nuts, and seeds).
* Choose whole grains (whole wheat, oatmeal, brown rice) over refined grains.
* Include a source of calcium (from diet or supplement).
* Include soy and flaxseed in your diet.
* Relax with a few cups of tea a day.
* Exercise regularly.
Exercise
What role does exercise play in fighting cancer?
Regular exercise (30 minutes or more on most days of the week) helps protect against colon cancer and possibly breast and lung cancers. In addition, exercise helps reduce the cancer risk associated with obesity by helping you achieve and maintain a healthy body weight.
Below is an easy solution for those of you who are too busy to fit in a good workout on most days.
Squeezing in what has been coined as "fit bits" of physical activity (activity for short as a minute or two spread throughout the day) can keep you healthy and fit. The Cooper Institute for Aerobics Research in Dallas demonstrated that subjects who performed lifestyle fitness lost as much weight as a group doing a 20 to 60 minute aerobic session 3 to 5 times per week. They also increased their aerobic endurance, although not as much as the control group.
So, what does that mean? Got a minute, do something physical. Below is a list for you to gauge calories burned per activity. The amount you burn will vary, but this serves as a guide. The calories shown are based on a 140 pound woman.
* Sweep for 5 minutes = 20 calories
* Push a stroller a half-mile in 10 minutes = 50 calories
* Garden for 15 minutes = 55 calories
* Play ACTIVELY with the children for 15 minutes = 60 calories
* Park in far corner of parking lot at work.
Walk 5 minutes briskly to desk = 25 calories
* Walk briskly back to car, when leaving work, 5 min. = 25 calories
* Four flight of stairs both ways = 40 calories
* Walk briskly to store and then back in 8 minutes = 35 calories
* Here is a quick way to rack up calories burned:
Jump rope for 15 minutes = 150 calories!
Wednesday, August 26, 2009
About the Vulva - the Female Sexual Organ
The vulva begins over the pubic bone and extends between the legs of the woman far back to only a short distance from the rectal opening. In young girls or some women the vulva begins fairly far up at the lowest part of the belly. As the pubic bone grows during maturing, the vulva is often pushed further downwards between the legs. The parts of the vulva that are most easily seen are the outer genital lips, called the great lips or the Labia majora. Between the upper parts of the lips lies the clitoris, a knob-like structure with a hood like the penile foreskin. Beneath the clitoris and continuous with the clitoral foreskin are the small or inner genital lips, the Labia minora. These surrounds a deepened area called the vaginal vestibule. The urethra opens in the vaginal vestibule and just beneath the urethral opening is the vaginal opening. THE GENITAL LIPS AND THE AREA BETWEEN THE LIPS The Labia majora join each other at the lower part of the belly, just over the pubic bone and extend backwards between the woman's legs where they also also join each other. The inner lips, the labia minora, vary much in shape and size. They may extend out from the great lips or lie fully within the area of the great lips. The inside of the genital lips excrete an oily fluid from sebaceous glands, and there are also sweat glands that deliver salty secretions. This fluids blend with fat-rich skin cells rejected from the inner surface of the lips and friendly bacteria to make a whitish substance called sebum. The sebum has a protective and lubricating function. THE URETHRA AND PARAURETHRAL GLANDS The urinary opening is situated between the inner lips in the vestibule some distance from the clitoris, sometimes it is placed even at the upper rim of the vaginal opening. At each side of the urethra there is a gland that secrete the same kind of fluid as the male prostate, the paraurethral glands or Skene's glands. The glands tend to empty themselves before and during orgasm and can this way contribute to the phenomenon called female ejaculation. THE VAGINA The vaginal opening lies just below the urethral orifice. In Jung girls it is mostly closed by a thin membrane called the hymen. The hymen will at some time rupture and leave only residuals at the rim of the vaginal opening. The vagina leads up to the womb or uterus. The inner vaginal wall consists of an epithelium over an elastic connective tissue sheet and around that there is a sheet of muscles. In the walls of the vagina, there are a lot of glands that secrete a lubricating slime. This secretion tend to increase just before and during puberty. It occurs all the time, but increase during sexual excitement. The vaginal wall do not have much nerves that can recognize sensations but nerve endings controlling the glands an the muscles. On both sides of the vagina fairly far back there are situated two glands, the Bartholin's glands, that secrete a slime, especially just before the female orgasm. Also this secretion may contribute to female ejaculation. THE CLITORIS AND THE ERECTILE BODIES The clitoris has a hood like the penile foreskin and this hood can be continuous with the minor lips or extend downwards at both sides of the minor lips so that it look like the women has even one more pair of lips. The visible clitoris has the ability to become blood-filled, engorged and erect just like the penis. It has a set of erectile bodies that do not only lie within the clitoris but extend inside the structures of the vulva, so that the whole vulva has the ability to get blood-filled and engorged.The erectile bodies are a mesh of very elastic blood vessels in a framework of elastic connective tissue. In the lower part of the clitoris lies the erectile body corpus bulbospongiosus. This body divides itself into two branches, the bulbs of vestibule, that continue as two great bodies at each side of the vaginal vestibule and frame the urethra and vagina, These bodies are partly surrounded by a muscle called the bulbospongiosus muscle. In the upper part of the clitoris are the erectile bodies corpora cavernosa at both sides that each extends inside as two bodies, called the crura of clitoris or legs of clitoris. These go along the inner rim of the pubic bone under each of the great lips. These bodies are also partly surrounded by a muscle, the ischiocavernosus muscle.. The clitoris has a very rich density of nerve endings through the whole structure. Many of these lies inside small connective tissue bodies that are capable of transmitting and focusing impulses like pressure and vibration towards the nerve endings. THE G-SPOT AND INNER SENSUAL AREAS OF THE VULVA From the clitoris down at both sides of the urethra towards the upper vaginal wall, goes a sensitive structure with a swampy appearance because of a meshwork of blood vessels. This structure can be stimulated from the clitoral side by pressure and vibration or from within the vagina. The part of this structure laying nearest the vaginal wall is often called the G-spot. When a women has orgasm, sensations in both the clitoris and the whole structure down to the vaginal wall play a role.Sometimes most of the sensations are registered at the clitoris, and the orgasm is then called a clitoral orgasm. Other times most of the sensations are registered in the area over the vaginal wall, and this type of orgasm is called G-spot orgasm or vaginal orgasm. THE INNERVATION AND BLOOD SUPPLY OF THE VULVA The clitoris and the central portions of the vulva are innervated by the perineal nerve which is a branch of the pudendal nerve, a nerve that control many important functions in the pelvic region. The peripheral parts of the vulva is controlled by branches from the posterior femoral cutaneus nerves which also controls the surfaces of the thighs. These nerves contain fibers to transmit sensations, fibers to control voluntary muscles in the vulva and parasympathetic fibers that control glands, blood vessels and involuntary muscular functions. Much of the blood supply to the vulva comes from the internal pudendal artery on both sides. This artery has branches that go towards the labia, towards the clitoral region towards the rectum and other places in the pelvic area.
Addressing Your Breast Health Concerns
Breast health is a very important aspect of a women’s health. This is because there are many risk factors that affect the breasts, most of which may result in serious conditions such as breast cancer. In some instances, a woman may not be even aware of having some form of breast disease until it is already advanced and too little can be possibly done. This is why it is important to seek medical attention even at the slightest of changes that a woman may notice on her breasts. Perhaps one of the greatest ironies that include women’s health is the fact that the breasts—the very part of their body that is vital to nourish life—is the same organ that can be easily affected with several forms of diseases that can have fatal results. This is an unusual twist of nature that the means to nourish life is also the same organ that can take life away. Moreover, what is more alarming is the fact that diseases affecting the breasts suddenly appears and in another sense of cruelty, they show symptoms only when it has become rather too late to counter them. What Are the Common Signs of Breast Problems? In most breast diseases, such as breast cancer, symptoms appear only in the last stage of the disease, making it very difficult to treat. In order to catch any breast problem at the earliest stage possible, the following are the most common signs that may give a clue to possible breast problems: * Pain in any part of the breast * Unexplained and sudden swelling of the breast * Redness of the breast, sometimes due to inflammation * Discharges from the nipples * Tenderness and firmness of the breasts When any of the abovementioned signs are experienced, one should not waste time in seeking immediate medical advice. What Should be Done once Breast Problems are Observed? Once a woman suspects that something is the matter with her breasts, she should seek immediate medical attention. Depending on the severity of problems, a doctor may recommend a variety of means to counter the disease such as changing her lifestyle, infusing a new diet, and taking in food supplements to provide the body with much needed nutrients. However, in the more advanced cases, surgery offers the only hope for better health by eliminating the source of the problem. Are There any Ways to Prevent Breast Diseases? It is still unclear to doctors the process or causes that bring about most breast problems. In the end, what they recommend is to practice a healthy lifestyle, specially avoiding those activities and foods that may be harmful to the breasts. In terms of lifestyle, it is suggested that one should avoid drinking and smoking as well as wearing the right kind and fit of bra to offer enough support to the breasts. A woman must also make sure that she is getting enough of the proper nutrients to strengthen the body’s immune system and keep diseases at bay.
The Fibrocystic Breast
Fibrocystic breast condition refers to a situation wherein a woman’s breasts have lumps that are non-cancerous. These lumps can cause a great deal of discomfort and other problems. The situation commonly comes about as a result of hormonal changes due to the woman’s menstrual cycle. A woman’s breasts are made up of several mammary ducts that are surrounded by glandular connective tissues that enable the mammary ducts to produce and secrete milk at the last stage of pregnancy or during breastfeeding. Moreover, a woman’s body is very responsive to hormonal fluctuations during menstruation. These hormonal changes sometimes cause women’s breasts to retain fluids that result in breast enlargement, tenderness, and the characteristic lumps. The condition is brought about when the tissues that support the milk glands thicken causing the milk ducts to swell. Afterwards, the sacs become filled with fluids and are now called cysts. The infection may start with one breast but may gradually spread into the other, worsening the condition. The lumps may vary in sizes. However, a small consolation for women is that fibrocystic breast condition is not cancerous, despite huge similarities with breast cancer. The Causes of Fibrocystic Breast Condition The exact causes of fibrocystic breast condition are something that continues to evade medical experts. However, with continuous research, there are findings which points to the following as possible causes of the condition: * Excessive salt intake. Taking in large amounts of salt increases the body’s ability to retain fluids. As a result, women who experience the condition should limit their salt intake. In relation to this, one should drink no less than about 8 glasses of water a day. This is because a steady supply of non-caffeinated and non-alcoholic drinks “informs” the body that there is no need to retain fluids, such as what happens in fibrocystic breast condition. * Frequent consumption of fatty and oily foods. Studies seem to show that fatty and oily foods increase the incidence of fibrocystic breast condition. As such, what experts recommend is a low-fat diet that also includes servings of fresh fruits and vegetables. * Caffeine. Drinking caffeinated products regularly is also a known factor in causing fibrocystic breast condition. Treatment for Fibrocystic Breast Condition Although not cancerous, fibrocystic breast condition can cause a great deal of pain. Moreover, the condition can also be annoying. However, there is little known as far as treatment of the condition goes. As such, most intervention is geared toward minimizing symptoms for the reduction of the uneasiness that a woman may feel. The following are the most common means to reduce the symptoms of fibrocystic breast condition: * Medication. Taking pain reliever is the easiest and most convenient way to reduce the pain associated with the condition. * Wear the proper and exact-fitting bra. This is to provide the breasts with sufficient support. In some instances, it may be even needed to wear a bra even when asleep. * Apply heating pads or towels soaked in hot water to provide relief from the discomfort.
Menstruation - Causes and Treatments
Generally menstruation is a natural biological process in women’s body. Also menstruation is a sign of a girl growing up to be a woman. In the maiden time a girl starts having the menses are called the menarche. And after that the menstruation continues till menopause. Actually menstruation is a natural process of preparing a woman’s body to attain motherhood in her life. The Major causes of Menstruation It is very important to understand that the abnormalities of menstruation are a symptom, it is not a disease. If at all possible, then an underlying cause should be also searched for and the treatment should be directed at the actual cause. If a woman has abnormal menstrual cycles, then the cause can lie either within the uterus, within the hypothalamic pituitary system, within the ovary, or because of some other natural illness or due to hormonal disturbance. As androgen (male hormone) disorders are very common in women with a life-long history of the irregular periods. The physical causes for menstrual irregularities:- Some hormones like estrogen and progesterone have a definite effect on the menstruation since they actually regulate the ovulation during the menstrual cycle. So without a balanced level of these hormones in the women bodies, the women are unable to properly ovulate producing abnormal (anovulatory) menstruation and also that will lead to the menstrual irregularities. So that is why maintaining a healthy hormone levels is important to avoid and control the Menstrual irregularities. It is believed that one of the factors that cause these discomforts is stress. When the body has very high levels of stress produces more prostaglandins. These discomforts can be extended for up to two days and usually in the lower abdomen and lower back. If the woman has suffered from these pains started menstruation is called primary dysmenorrheal. Treatment for common menstrual Every woman needs to find a treatment that works for her. Perhaps the most common treatment, especially in the past, has been to lie down at the first sign of pain. It used to be that many women's restrooms contained a cot or a couch so that a woman who felt "indisposed" could lie down. A bed in the school nurse's office served the same purpose and girls were routinely excused from physical education or other classes because of menstrual cramps. Current recommendations include not only adequate rest and sleep, but also regular exercise (especially walking). Some women find that abdominal massage, yoga, or orgasmic sexual activity help. A heating pad applied to the abdominal area may relieve the pain and congestion.
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