11 Super-foods that can lower Breast Cancer Risk

A woman may reduce her risk for breast cancer by eating higher amounts of foods with nutrients and antioxidants proven to fight cancer.

Certain vitamins and nutrients can reduce your risk for breast cancer. If you meet breast cancer risk factors, eat the following 11 healthy foods to lower your risk.

1. Dark Leafy Greens

Kale, spinach, and collard greens are some of the many dark, leafy greens that can fight breast cancer. Leafy greens get loaded with antioxidants that can destroy free radicals that cause cancer. In a 2012 study published in the Journal of the National Cancer Institute, researchers found that women who ate dark leafy greens had a far lower breast cancer risk than women who didn’t eat these vegetables.

Dark leafy greens go great with nearly every meal. Sautee them in garlic and olive oil, or add them to salads and sandwiches. They also taste great in soups and chilis.

Dark leafy greens include:

• Arugula
• Bok choy
• Collard greens
• Dandelion greens
• Kale
• Mustard greens
• Spinach
• Swiss chard
• Turnip greens

2. Berries

Berries contain antioxidants and vitamins that can protect cells, repair damaged cells, and slow the spread of cancer cells. Darker berries have 50% more antioxidants than lighter berries. In a 2016 study published in the journal Antioxidants, researchers found that blackberries and blueberries, in particular, may destroy breast tumors and cancer cells.

Berries go great with cereal, Greek yogurt, and oatmeal. They can also get added to fruit salads. Choose fresh berries over dehydrated berries, as the latter usually contain added sugars and fewer nutrients.

Berries include:

• Blackberries
• Blueberries
• Boysenberries
• Cranberries
• Elderberries
• Lingonberries
• Raspberries
• Strawberries

3. Citrus Fruits

Citrus fruits contain vitamin C, folate, calcium, and many other nutrients that may prevent and fight breast cancer. In a 2013 study published in the Journal of Breast Cancer, researchers learned that women who ate plenty of citrus fruits were 10% less likely to get breast cancer.

Citrus fruits can be eaten plain as a snack between meals. They can also enhance the flavor of tea and water. Try using citrus fruits as an ingredient in salsas, marinades, salads, and healthy desserts.

Citrus fruits include:

• Clementines
• Grapefruits
• Kumquats
• Lemons
• Limes
• Oranges
• Pomelos
• Tangerines
• Tangelos

4. Fermented Foods

Fermented foods are high in probiotics, which are live “healthy” bacteria and yeasts. Probiotics are good for your digestion. They can also prevent your body from absorbing harmful toxins that cause breast cancer. According to a 2019 study published in Oncology Reviews, probiotics can even strengthen the immune system to fight cancer.

Fermented foods include:

• Apple cider vinegar
• Kefir
• Kimchi
• Kombucha
• Kvass
• Miso
• Natto
• Pickles
• Raw cheese
• Tempeh
• Sauerkraut
• Sourdough bread
• Yogurt

Kefir tastes like a drinkable yogurt. Kombucha is a carbonated drink that contains black tea and natural sugars. Kimchi is a flavorful Korean vegetable dish that contains cabbage. Natto is a dish made with fermented soybeans.

Many fermented foods also have antioxidants and nutrients that can reduce your breast cancer risk. Experiment with various fermented foods to find the ones you like best, then start eating them regularly.

5. Fatty Fish

Certain types of fish contain healthy fats and antioxidants that can reduce inflammation associated with breast cancer. According to a 2020 study published in In Vivo, women who eat high amounts of fatty fish have a lower risk of breast cancer than women who do not consume fatty fish.

Fatty fish is best when baked or smoked, and also tastes great when used in fish tacos and sandwiches.

Types of healthy fatty fish include:

• Anchovies
• Herring
• Kippers
• Mackerel
• Pilchards
• Salmon
• Sardines
• Trout
• Tuna

6. Allium Veggies

“Allium” is the Latin word for garlic. However, there are many more vegetables in the allium family shown to reduce the risk of breast cancer. Allium vegetables contain high amounts of vitamin C and antioxidants. They also have sulfurous compounds that can prevent blood clots and strengthen the immune system.

In a 2016 study published in the Journal of Breast Cancer, researchers found that women who ate lots of raw garlic and leeks had a lower risk of breast cancer.

Allium veggies include:

• Chives
• Garlic
• Leeks
• Onions
• Scallions
• Shallots

Allium veggies can get added to nearly every meal, especially onions and garlic. Add these vegetables to stir-fry meals, soups, stews, chilis, and salads.

7. Beans

Beans are a superfood loaded with fiber, vitamins, and many other nutrients that ward off breast cancer. The antioxidants in beans can prevent inflammation and repair damaged cells. The vitamins and minerals in beans can also strengthen the immune system to make you less vulnerable to illnesses and diseases like cancer.

Several medical studies show that women who eat high amounts of beans have a lower risk of breast cancer. In a 2018 study published in Cancer Medicine, women who ate lots of beans reduced their breast cancer risk by 20%. In a 2020 study published in Current Developments in Nutrition, women who ate lots of beans alone or in cakes, soups, puddings, and porridge were 28% less likely to get breast cancer.

When buying beans, avoid canned beans whenever possible. Canned beans usually contain high amounts of sodium and additives. Buy dry beans instead, which can be cooked quickly and conveniently in a pressure cooker. Dry beans are generally low in cost and easy to store and keep on hand.

Beans are extremely versatile and can be used in soups, chilis, stews, and burritos. Beans are also a fun ingredient to use in healthy vegan desserts like brownies.

Beans that can reduce your breast cancer risk include:

• Black beans
• Chickpeas
• Kidney beans
• Lentils
• Navy beans
• Peas
• Pinto beans
• Soybeans

8. Spices and Herbs

Spices and herbs often get used in small amounts to flavor meals. However, these foods contain high amounts of antioxidants, vitamins, and fatty acids that may prevent breast cancer. Plus, they can get added to nearly every meal to boost its flavor and increase its nutritional value.

Turmeric is one of the most well-known anti-cancer spices. This spice reduces inflammation and cell damage. The primary anti-cancer agent in turmeric is curcumin. Turmeric is an earthy, peppery spice used in many Indian dishes and curries. This spice can also get added to rice, soups, and tea.

Oregano is another powerful herb connected to a reduced risk of breast cancer. In a 2017 study published in BioMed Research International, researchers found that oregano has antioxidants that can destroy aggressive breast cancer cells. Oregano can be added to nearly every Italian and Mexican dish.

Spices and herbs found to reduce the risk of breast cancer include:

• Black pepper
• Cayenne pepper
• Cinnamon
• Ginger
• Oregano
• Rosemary
• Parsley
• Thyme
• Turmeric

9. Cruciferous Veggies

Cruciferous vegetables are known to be a potent cancer-fighting food. After they are chewed and digested, cruciferous veggies form special compounds that can fight and prevent cancer. According to the National Cancer Institute, these foods can prevent cell damage, reduce inflammation, and destroy harmful cancer cells. They can also deactivate carcinogens (cancer-causing substances) and prevent blood vessels from forming inside tumors. A 2020 study published in the British Journal of Nutrition showed that women who ate high amounts of cruciferous veggies had a reduced risk of breast cancer.

Cruciferous veggies include:

• Arugula
• Bok choy
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Collard greens
• Kale
• Radishes
• Rutabaga
• Turnips
• Watercress

Nearly all these vegetables taste great when added to salads and sandwiches, or when served with fish, poultry, and lean meats. They can also get added to rice bowls, soups, stews, and chilis.

10. Pomegranate

Many studies show that pomegranates may prevent and fight estrogen-dependent cancers, including breast cancer. Pomegranates contain compounds called ellagitannins that can stop the growth and spread of breast cancer cells, according to a 2010 study published in Cancer Prevention Research. In a 2015 study published in Oxidative Medicine and Cellular Longevity, researchers found that fermented pomegranate juice reduced the formation of breast cancer lesions by 75% to 90%.

Drinking pomegranate juice is one of the easiest and most convenient ways to add this fruit to your diet. If you buy whole pomegranates, eat the seeds plain by themselves or add them to salads, oatmeal, yogurt, and smoothies.

11. Green Tea

Green tea contains compounds and various antioxidants that reduce a woman’s breast cancer risk. According to a 2014 study published in the World Journal of Clinical Oncology, women who drink at least 10 cups of green tea may be able to prevent breast cancer. Green tea can reduce inflammation and destroy free radicals that cause various types of cancer.

When buying green tea, choose loose tea leaves or buy tea bags without food coloring or other harmful additives. Do not buy commercial brands of green tea with high amounts of sugar and artificial flavors that can cancel out the health benefits of the tea.

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

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Banish Hair Loss with this Complete Natural Guide

Most people will get a bald spot at some point in life, and a pattern of baldness will start appearing. Many suffer from gradual thinning of the hair until they go bald. There are many reasons for heavier-than-usual hair loss and most of these can be effectively treated from within the home. 

 

Keep in mind that it is normal to lose some hair, and the average person loses about 100 hairs every day. But for those going bald, this is something that's very hard to live with, and so we're bringing you some easy home-made remedies that might encourage the growth of hair. 

 

If you're also having an issue with dandruff, read through these homemade dandruff remedies.

The most common causes of hair loss: 

• Rapid shedding of hair after childbirth 

• Hair loss after fever 

• Sudden weight loss •

 Some medications 

• Certain illness and infections

• Severe stress 

• Thyroid problems 

• Anemia 

• Age 

• Poor diet

Symptoms Of Hair Loss 

• Clumps of hair falling out 

• Loss of more than 100 hairs in a day 

• Thinning of the hairline 

 

After we understand the cause behind hair loss, it is time to treat it with some effective home remedies that will keep your scalp and follicles clean and encourage healthy growth. 

 

Home Remedies That'll Encourage Hair Growth:

1. Aloe Vera 

Aloe vera can be used to moisturize your scalp and will prevent it from getting dry and itchy, while balancing its pH levels. Apply pure aloe vera gel directly on the scalp and gently massage it with your fingers for about 10 minutes. Leave the gel on your scalp for a few hours and then wash with lukewarm water. Repeat this procedure twice a week for best results. 

 

2. Hot Oil Massage 

A very effective home remedy for hair growth, massaging the head and scalp with hot oil has several benefits: it can rejuvenate your hair follicles, improve the blood flow to the scalp, prevent dandruff and prevent hair loss. You can use either almond, olive, coconut, jojoba, rosemary or lavender oil - but remember to massage your scalp daily. The oil should be warm or lukewarm. Leave the oil in your hair for at least 30 minutes, then wash it off. For best results, leave the oil overnight and wash it in the morning.

3. Onion Juice  

You may not know this, but onion juice is one of the oldest remedies for encouraging hair growth. The sulfur in the onion juice promotes the creation of collagen proteins and aids in the growth of new hair. Chop a few red onions (or shallots) into small pieces. Then, squeeze the juice out of them. Apply the juice to your scalp for 15 minutes and then rinse off with a mild shampoo. Do this every other day for best results.    

 

4. Apple Cider Vinegar 

Is there anything this material can't do? Even when it comes to washing your scalp, vinegar will help keep it clean and healthy, and prevent infections (as well as dandruff). A clean and healthy scalp will definitely help hair grow faster. Shampoo your hair well, and then rinse it with diluted apple cider vinegar for healthy, shiny hair.

5. Egg 

 A simple egg can make for a good hair mask and egg will provide your hair with needed proteins. The egg also provides a few other essential nutrients the hair needs, such as iron, selenium, phosphorus, zinc, sulfur etc. Take a regular egg and add 1 teaspoon of olive oil and honey. Mix them well and apply the resulting paste onto your hair. Leave it like that for about 20 minutes and then rinse with cool water and shampoo. 

 

6. Green Tea 

As a powerful antioxidant, green tea can be used both as an external and internal solution. Drinking 3-4 cups of green tea a day will help your overall body health as well as promote regrowth of hair follicles. You can help this by applying some warm green tea to your scalp and leaving it there for about an hour. Then, rinse off the green tea with cool water, and your hair will become shiny and soft.

7. Oil of Vitamin E 

Oil enriched with vitamin E has powerful antioxidant properties and can remove the free radicals that damage our cells. In addition, it can purify the oxygen supply to the scalp and blood flow, which help in healthy hair growth. Take the oil and massage it gently into the scalp, leave in overnight and wash it with a mild shampoo when you get up. 

 

8. Henna 

Henna is a natural conditioner. Apply a bit to make your dry hair softer and smoother. Henna strengthens the root of the hair as well. Mix 2 tablespoons of henna powder with half a cup of yogurt, and let it sit for 2 hours. Apply the mix to your hair and leave it there for about 1 hour. Then, wash it off with cold water.

9. Coconut Milk Coconut milk is heavy in protein and happens to also contain large amounts of iron, potassium and various fats that are essential to the body. Using coconut milk on your scalp and hair will reduce your hair loss while strengthening your individual hairs. 

 

10. Banana and Honey 

Banana and honey make for a powerful mix that can perform as a conditioner and moisturizer for your hair. Mash one banana and add a tablespoon of honey to create a mixture. Apply this mix to your hair, leave it for 45 minutes and then wash it off.

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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https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

The Orient Has Many Anti-Aging Secrets, Find What They Are

Everyday that I look in the mirror a part of me regrets the tell-tale signs of aging that I see. Of course I have gained many benefits from my longish life that I would never trade away, but still I always try to look my best, and this gets harder and harder. And I have often wondered just how our oriental cousins over in the East have managed to keep their skin looking so luscious and fresh, so I was very pleased to read this lovely list of 15 natural anti-aging secrets that the wonderful orientals have cultivated throughout the ages. 

Take a look at these brilliant tips, that will show you too how to get your skin looking radiant and young again.

1. Change Your Attitude Regarding Beauty

In the West, for cultural-historical reasons, darker, tanned skin is considered desirable: people sunbathe, go to tanning booths, or apply artificial creams to make their skin darker. But in the east it is precisely the reverse. For different cultural reasons, tanning is often considered a sign of a laborer, someone of a poor-caste, whereas the more effete pale skin is associated with refined upper-middle and aristocratic classes. 

Therefore many of the skin benefits that Asian people have enjoyed will be hard for us to accept if we cling to the usual idea that darker tanned skin is more beautiful and better for us. Realizing that pale skin is indeed very beautiful, should be part of your first step towards learning how to care for your skin. 

 

2. Regularly Drink Green Tea

 

Green tea contains many health benefits, including antioxidants and metabolism boosting properties. In Japan, tea drinking ceremonies are very important semi-religious events that shape the day. Make you and your family a special pot of green tea every afternoon, and drink it yourself throughout the day. Green tea can become a useful healthy anchor on which you can embrace Asia's best healthy practices. 

 

3. Use the Geisha-Nightingale Method

 

Just as horse manure is good for growing crops, nightingale droppings, offer a (much more civilized) antidote to your skin's hardening and dullness. For many centuries Japanese geishas made use of nightingale's dried waste, and now expensive facials are produced across the world using the same ingredient. So, if you want your skin to be as soft and bright as a dazzling geisha's, this traditional remedy may be the thing for you. 

 

4. Keep Your Face Away from Sunlight

 

Dangerous UV rays cause skin problems, like premature aging and cancer. Therefore it is paramount that you avoid direct sunlight by seeking shade, wearing big hats or even umbrellas, covering your sleeves and legs, while making use of sunscreen. This has long been a way of life in Asia and there is no reason why we can't do the same. 

 

5. Make Fresh Fruit Your Daily Dessert

 

Put away the gloopy, chocolate pudding and sugar-infested ice-cream sundae you had planned for tonight's dessert and head to the green grocer's instead. If you pick up a colorful selection of fresh fruit you can chop it all up and offer a stunning and natural dessert for your family. It will fill yours and everyone else's body with antioxidant rich vitamin C. In Japan and Korea, eating fresh fruit at the dinner table is a normal way of life. 

 

 

6. Cut Down on Your Dairy Consumption

Again, due to historical reasons, much of east Asia does not eat a lot of dairy. So if you want to look as healthy as an oriental you must be prepared to reduce the amount of milk and cheese you consume. Not only will this reduce your fat intake, it will keep you less full so you can enjoy other nutritious and beneficial foods. 

 

7. Learn About Chinese Medicine

In the West, if you have a particular problem, your doctor will likely prescribe you with some excellent drug specifically produced to target and destroy your symptoms. Traditional Chinese medicine, on the contrary, emphasizes the need for holistic solutions to health troubles. A Chinese medicinal expert might provide you with a healing soup that will tackle the root cause of your ailment, as part of a balanced new approach, to alter and improve your lifestyle, rather than simply tackling the symptom and result of a poor lifestyle. Talk to a local Chinese chemist about what they can do for you. 

 

8. Keep Your Car in the Garage, and Walk or Cycle

Even though they have great cars, people in Asia walk and walk, that is, when they are not bicycling. This kind of non-sedentary lifestyle lies at the heart of the orient's healthy root behavior, and unfortunately makes a favorable contrast to our lazy drive-everywhere attitude. So, instead of driving from one building to another, make more journeys on foot. Or purchase a bicycle and use that (it's a lot more fun and enjoyable than driving in busy traffic). This behavior will improve your body's health, giving your skin the shiny results to show. 

 

9. Discover the Uses of Tofu

 

Tofu is a regular and surprisingly tasty part of many an Asian dinner table. This natural soy-bean wonder is full of healthy goodness that your hamburger or steak will never be able to match. And it is not just tofu either. Miso soup, edamame and soy sauce also spice up your savory meal. Unfortunately most western people do not eat enough of this kind of plant-based protein, and we can learn a thing or two from our Asian cousins. 

 

10. Increase the Amount of Ginger You Use

Ginger is everywhere in the east, not just in stir fry's but also soups and teas. Ginger is a wonderful root that you will be amazed by. Some of its keenest results will be seen in your improved circulation, which is absolutely vital for a glowing face. 

 

11. Embrace Face Masks - the Asian Way

It's not an accident that Asian people take good care of their skin. They use several products, like this tissue face mask, specifically to help do everything they can to keep their faces luminous. Different tissue masks, like shampoos, are aimed at those with different requirements, but all include some kind of anti-aging ingredient. 

 

12. Use Coffee Beans for an Exfoliate

 

In Indonesia, for a long time, women have been using ground up coffee beans as a strong exfoliant. You too can make this part of your body care routine. The benefit of using your leftover coffee grounds to exfoliate your skin, apart from that lovely smell, is that it is a great anti-inflammatory, which boosts your skin's collagen production. Caffeine is often used in products which tighten your skin, but if you can do it yourself why waste money on such products? 

 

13. Use Matcha Powder for Your Skin

 

This green tea powder can also be used as part of a face treatment which increases your skin's brightness and will even help treat acne. Matcha is such a wonderful thing, it is full of lovely anti-oxidants, makes delicious and healthy cups of tea, plus in Asia it is used in ice-cream, cakes and even bread. So it should certainly be part of your next big supermarket shopping trip. 

 

14. Use Mint to Lighten Your Skin's Dark Spots

 

If you already have sun damage on your face, like dark spots for example, there are natural remedies from Asia that can help you. If you grind mint leaves into paste, you can make a superb face mask. Apply and leave for 15 minutes before washing away. If you repeat daily you will see truly sparkling results. 

 

15. Get with the Goji Berry

 

Containing vitamin C and beta carotene, goji berries are terrific for you. They are also believed to nourish your liver and blood, giving you - in Chinese medical terms - warmer blood, which is necessary for greater skin health.

Combining rice flour ( as it is coarse slightly) add little milk and turmeric pdr to make you face mask/ This serves 2 purpose- 1) lighten your sun tan. 2) By rubbing away from hair growth, you'll have smooth face, if done regularly, as you get old, you'll have glowing face without any hair.

You can do it daily or at least 2-3 times a week.

 

Some people use besan/ chickpea flour with milk cream as your face mask daily, you'll have a glowing skin without any blemishes. 

 

 

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    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs