Staying Heart-Healthy Can Reduce Cancer Risk

Taking care of your heart is important for so many reasons. A healthy heart, after all, is vital for your overall health. Needless to say, maintaining your cardiac heart can lower your risk of high blood pressure, heart attack, and stroke. But there's one more reason to keep your heart in good shape, and it may surprise you. According to recent research, heart health is capable of reducing the risk of cancer.

The study, published Journal of the American College of Cardiologyexternal, found that maintaining a heart-healthy lifestyle can help keep cancer at bay.

“We found an association between a heart-healthy lifestyle and a lower risk of cancer, and the opposite is true: that a less heart-healthy lifestyle is also associated with a higher risk of cancer,” according to Emily Lau, a researcher who participated in the study.

The findings also indicate that the risk factors that cause cardiovascular disease can also result in cancer. Hence, adopting a heart-healthy way of living is doubly important.

A Healthy Heart = reduced risk of cancer

The researchers studied 20,305 middle-aged adults for about 15 years. The participants had no history of cancer at the beginning of the study. During those 15 years, 2,548 of the participants developed cancer. The team found that age, sex, and a history of smoking provided clues for cancer risk.

Furthermore, it was also found that participants with the most natriuretic peptides - substances made by the heart that can suggest stress on the heart - had a 40 percent higher chance of developing cancer. Meanwhile, the participants who followed a heart-healthy lifestyle had a lower risk of developing cancer. Another key point the researchers pointed out was that some risk factors for both cardiovascular disease and cancer - such as old age - were beyond people’s control.

In general, these findings suggest that while there might not be a direct link between cardiovascular heart disease and cancer, the risks or habits that lead to heart disease can also cause cancer.

Another key point raised in the study was that one possible link at the root of both conditions can be inflammation. This isn’t surprising because research has previously found a connection between inflammation and colorectal cancer. Moreover, chronic inflammation resulting from obesity and smoking cigarettes - two big causes of cardiovascular disease - can also increase cancer risk, according to health experts.

If there is a lot of inflammation in the body, it gets harder for it to fight off various diseases, including different cancers. Therefore, try and include fruits and vegetables that are loaded with antioxidants and other vital nutrients in your diet as that can help fight inflammation.

Maintaining a heart-healthy lifestyle can have a huge effect on your overall health

 

While the findings of this new study are important to take note of, it doesn’t mean that simply adhering to a heart-healthy lifestyle can nullify one's risks of getting cancer or heart disease. These diseases are, of course, complicated and depend on a variety of factors. 

One last noteworthy observation made in the study is that people with cardiovascular disease tend to have worse issues if they get cancer. People with this disease generally have poor sleeping habits and a sedentary lifestyle, which puts them at a greater risk of getting cancer. So, you can see why keeping your heart in good shape is so essential.

Some expert-recommended ways to manage a heart-healthy lifestyle include: 

* Eating good foods and keeping a balanced diet. This will help manage your cholesterol levels. 

* Exercising regularly. At least, make sure that you do 20 minutes of moderate activity a day, such as brisk walking, jogging, or cycling. 

* Getting adequate sleep to tackle the day’s stress. 

* Doing activities that help reduce your stress. This should keep your blood pressure in check. 

* Quitting smoking.

Following these heart-healthy lifestyle habits will certainly help reduce your risk of heart disease. At the same time, as the new study suggests, they can also lower your chances of developing cancer. So you have everything to gain by changing your lifestyle today.

This is only for your information, kindly take the advice of your doctor for food, medicines, exercises and so on.   

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Health Benefits of Beetroot

Some benefits of eating beets may include lower blood pressure and better athletic performance, among others. Eating beets raw or juicing and roasting them may be more beneficial than boiling them. 

1. Many nutrients and few calories

Beets boast an impressive nutritional profile.

They’re low in calories yet high in valuable vitamins and minerals. In fact, they contain a bit of almost all of the vitamins and minerals your body needs .

Here’s an overview of the nutrients found in a 3.5-ounce (100-gram) serving of boiled beetroot:

• Calories: 44
• Protein: 1.7 grams
• Fat: 0.2 grams
• Carbs: 10 grams
• Fiber: 2 grams
• Folate: 20% of the Daily Value (DV)
• Manganese: 14% of the DV
• Copper: 8% of the DV
• Potassium: 7% of the DV
• Magnesium: 6% of the DV
• Vitamin C: 4% of the DV
• Vitamin B6: 4% of the DV
• Iron: 4% of the DV

Beets are particularly rich in folate, a vitamin that plays a key role in growth, development, and heart health .

They also contain a good amount of manganese, which is involved in bone formation, nutrient metabolism, brain function, and more .

Plus, they’re high in copper, an important mineral required for energy production and the synthesis of certain neurotransmitters.

2. Could help keep your blood pressure in check

Beets have been well studied for their ability to decrease elevated blood pressure levels, which are a major risk factor for heart disease.

In fact, some studies show that beetroot juice could significantly lower levels of both systolic and diastolic blood pressure .

The effect appears to be greater for systolic blood pressure, which is the pressure when your heart contracts, rather than diastolic blood pressure, which is the pressure when your heart is relaxed. Also, raw beets may exert a stronger effect than cooked ones.

These blood-pressure-lowering effects are likely due to the high concentration of nitrates in this root vegetable. In your body, dietary nitrates are converted into nitric oxide, a molecule that dilates blood vessels and causes blood pressure levels to drop.

Beets are also a great source of folate. Although research has turned up mixed results, several studies suggest that increasing your intake of folate could significantly lower blood pressure levels.

However, keep in mind that beets’ effect on blood pressure is only temporary. As such, you need to consume them regularly to experience heart-health benefits over the long term

3. Can improve athletic performance

Several studies suggest that dietary nitrates like those found in beets may enhance athletic performance.

Nitrates appear to affect physical performance by improving the efficiency of mitochondria, which are responsible for producing energy in your cells.

According to one review, beetroot juice could enhance endurance by increasing how long it takes to become exhausted, boosting cardio-respiratory performance, and improving efficiency for athletes.

Promisingly, beet juice has also been shown to improve cycling performance and increase oxygen use by up to 20% .

It’s important to note that blood nitrate levels peak within 2–3 hours of consuming beets or their juice. Therefore, it’s best to consume them a couple of hours before training or competing to maximize their potential benefits.

4. May help fight inflammation

Beets contain pigments called betalains, which possess a number of anti-inflammatory properties .

This could benefit several aspects of health, as chronic inflammation has been associated with conditions like obesity, heart disease, liver disease, and cancer .

One study in 24 people with high blood pressure found that consuming 8.5 ounces (250 mL) of beet juice for 2 weeks significantly reduced several markers of inflammation, including C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-a) .

Plus, an older 2014 study in people with osteoarthritis — a condition that causes inflammation in the joints — showed that betalain capsules made with beetroot extract reduced pain and discomfort .

Beetroot juice and extract have also been shown to reduce kidney inflammation in rats injected with toxic, injury-causing chemicals .

Still, more studies in humans are needed to determine whether enjoying beets in normal amounts as part of a healthy diet may provide the same anti-inflammatory benefits.

5. May improve digestive health

One cup of beetroot contains 3.4 grams of fiber, making beets a good fiber source.

Fiber bypasses digestion and travels to the colon, where it feeds friendly gut bacteria and adds bulk to stools.

This can promote digestive health, keep you regular, and prevent digestive conditions like constipation, inflammatory bowel disease (IBS), and diverticulitis .

Moreover, fiber has been linked to a reduced risk of chronic diseases, including colon cancer, heart disease, and type 2 diabetes.

6. May support brain health

Mental and cognitive functions naturally decline with age, which can increase the risk of neurodegenerative disorders like dementia.

The nitrates in beets may improve brain function by promoting the dilation of blood vessels and thus increasing blood flow to the brain .

Particularly, beets have been shown to improve blood flow to the frontal lobe of the brain, an area associated with higher level thinking like decision making and working memory.

Furthermore, an older study in people with type 2 diabetes found that reaction time during a cognitive function test was 4% faster in those who consumed 8.5 ounces (250 mL) of beetroot juice daily for 2 weeks, compared with a control group .

However, more research is needed to determine whether beets could be used to improve brain function and reduce the risk of dementia among the general population.

7. May have some anti-cancer properties

Beetroot contains several compounds with cancer-fighting properties, including betaine, ferulic acid, rutin, kaempferol, and caffeic acid .

Although more research is needed, test-tube studies have shown that beetroot extract can slow the division and growth of cancer cells.

Several other studies have found that having higher blood levels of betaine may be associated with a lower risk of developing cancer .

However, it’s important to note that most studies on the topic have used isolated compounds rather than beetroot. Therefore, further research on beetroot consumption as part of a well-rounded diet and cancer risk is needed.

 

8. May help balance energy intake

Beets have several nutritional properties that could make them a great addition to a balanced diet.

First, they’re low in fat and calories but high in water, which can help balance your energy intake. Increasing your intake of low calorie foods like this root vegetable has also been associated with weight loss .

Furthermore, despite their low calorie content, they contain moderate amounts of protein and fiber. Both of these nutrients can make it easier to achieve and maintain a moderate weight.

The fiber in beets may also support digestive health, decrease appetite, and promote feelings of fullness, thereby reducing your overall calorie intake .

Additionally, by including them in smoothies or other recipes, you can easily increase your intake of fruits and vegetables to improve the quality of your diet

9. Delicious and easy to use

Beets are not only nutritious but also incredibly delicious and easy to incorporate into your diet.

You can juice, roast, steam, or pickle them. For a convenient option, you can purchase them precooked and canned. You can even enjoy them raw, either sliced thinly or grated.

Choose beets that feel heavy for their size with fresh, unwilted green leafy tops still attached, if possible.

Because dietary nitrates are water-soluble, it’s best to avoid boiling beets if you’d like to maximize their nitrate content.

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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Weight loss: Running and other cardio exercises that can help you lose weight

Cardio exercises that can help you lose weight

Most of us have a very busy work schedule, which makes it difficult to take out time for a workout. But in order to keep ourselves fit and healthy, we all must spare some time in the day where we remain physically active. Talking about remaining physically active, morning is the best time to reap the maximum benefits of exercise.

To start with it, you can practice walking and jogging. Yes, even simple cardio exercises can be very fruitful. Easy cardio exercises can even help you lose weight, keep your heart healthy and improve your blood circulation.

Other benefits of doing cardio

Cardio exercises can help tone your legs and thigh muscles. It can make your lower body strong, increase your endurance power and keep your blood pressure in check. It also benefits your joint and bone health, is good for your brain and produces happy hormones. Here are five easy cardio exercises that can help you shed calories.

​Running

Running is the most basic cardio exercise. It helps in burning calories, sheds extra kilos and is one of the best ways to start your morning. If you are a beginner, start with short runs and then go on for longer trails.

​Jumping rope

Jumping rope is an easy and interesting exercise. It helps build your muscular strength, enhances your shoulder strength, improves your coordination and is extremely good for your lungs and heart. You can start with a slow pace and switch to medium pace as and when your body allows. Jumping rope in the fast pace quickly burns fat.

​Climbing stairs

Climbing stairs is another easy way of losing kilos quickly. You will be surprised to know that this simple exercise can help you burn 600-700 calories in a day. It increases your muscular power and strengthens your lower body. Though the exercise can put a lot of pressure on your knees and joints, hence it should be done carefully.

​Cycling

A lot of people have taken up cycling since the lockdown. You can do outdoor or indoor cycling as both have almost the same benefits. Cycling is good for your bones and strengthens your tissues.

​Swimming

Swimming benefits your entire body. Just a few laps can help you burn 30-35 calories. It can help you get in shape and improves your muscular strength. It's a full-body workout, which also helps tone your body.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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