This ONE Change Can Significantly Reduce Your Cancer Risk

Medical experts have been telling us for years now how physical activity in general and exercise, in particular, can significantly benefit our long-term health and longevity, specifically cardiovascular health and cancer prevention. However, it turns out that the 150 minutes of exercise a week may help us live a long, happy, and healthy life, but it’s not a realistic goal for many adults. The truth is, less than 25% of the adult population can achieve this goal, and most of us still need a more attainable solution.

Hoping to find a viable solution to this widespread issue, a large American study brought out and looked through 47 experimental studies on the effects of a sedentary lifestyle on cancer, cardiovascular issues, diabetes, and mortality. They then conducted their own research, drawing from a large database of 8,002 adults aged 45 years, whose lifestyle and habits were measured and recorded from 2003-2007 within the REGARDS study, the largest US ongoing cohort study in history. 

 

The study participants were asked to wear accelerometers for 7 days, which were able to measure how much time they spent sitting and doing various activities in a week. Five years later, the researchers checked in on the participants once more, and it turned out that 3.3% (268) of them passed away due to cancer. The researchers found that those participants who moved around the least were more than twice as likely (52% increased risk) to die of cancer. 

 

Having adjusted the data to meet other factors that can increase cancer risks like smoking, drinking, preexisting conditions, body-mass index, etc., the researchers concluded that those participants who continuously engaged in sedentary behavior were 36% more likely to die of cancer compared to those were sitting for the shortest time. Needless to say, this is a very troubling finding, but there is a silver lining to it.

What practical advice can we take from this study? 

 

The optimistic side of the study is that you don’t have to exercise as much as previous recommendations suggest to reduce your risk of cancer mortality. Of course, in a perfect world, you ought to exercise for at least 150 minutes a week, especially to prevent other health concerns, such as cardiovascular issues, joint pain, and many other issues. 

 

However, the researchers maintain that simply interrupting your sedentary work or leisure time with short active breaks, like walking, taking the stairs, or light stretching can reduce your cancer mortality risk quite significantly, which is great news, especially if you remember that cancer is currently the leading cause of death in developed countries. 

 

Simply taking a coffee break or walking to the water cooler and back every hour or so can really help! To get an idea of how much replacing just 30 minutes of daily sitting with minor activity can help you, the researchers offer the following data: 

 

30 minutes of moderate-to-vigorous physical activity (e.g. cycling, dancing, gardening) can decrease cancer mortality by 31%. 

 

The same amount of light exercise (e.g. making the bed, shopping, walking around the office) will lead to an 8% lower risk. 

 

Thus, just minor daily activities in-between sitting can really help you promote your long-term health and longevity.

 

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://cancersupportindia.blogspot.com  for infor on cancer and health related topics
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.

Five Ways to Silence Your Toxic Inner Critic

We all have that inner critic. Sometimes, it’s the push we need to work harder, go further, be better. At other times, though, it chips away at our self-belief until we feel incapable of doing what we want/need to do. It tells us we’re stupid, fat, worthless. That nobody likes us anyway. That we are undeserving of love or respect. That we are smaller – so much smaller – than we actually are.

And, understandably, all of this can have a hugely negative impact on our mental health.

As Fearne Cotton recently noted in her Happy Place podcast: “We all have this inner voice that sits there on the tip of our tongues desperate to get out…

“Sometimes it’s really loud and everyone hears it, and other times it just niggles in the back of your head… [and] occasionally the voice will say, ‘hey, you’re actually OK at this’ – which is very rare. Very, very rare.

“As humans, we’re all looking for that voice. And whether it’s loud or quiet, it’s there. I think we have to kind of acknowledge that it does exist. It is there.”

Keen to learn more, I reached out to psychologist Dr Kalanit Ben-Ari to ask her about what is the best ways to recognise and deal with negative self-talk.

What is Negative Self-Talk?

Basically, negative self-talk is any inner dialogue you have with yourself that may be limiting your ability to believe in yourself and your own abilities, and reach your potential.

“Negative self-talk is often the little – or not so little – voice in our head comparing us to others, putting us down, criticising, judging, and inducing self-doubt, shame and guilt,” explains Ben-Ari.

“Often this voice repeats itself over and over again, with no resolution.”

What Are Some Examples of Negative Self-Talk?

Negative self-talk is unique to the individual, but judgemental and critical statements make up the bulk of it.

Watch out for variations on these common expressions:

• “It’s all my fault.”
• “Nothing looks right on me today.”
• “Why can’t I be like them?”
• “I never should have…”
• “They must think I’m…”
• “I know I look awful today.”
• “I’m such an idiot.”
• “I’m not worth it.”
• “I can’t do it.”

Where Does Negative Self-Talk Come From?

As part of Stylist’s Love Women campaign – our pledge to celebrate all women – we surveyed Stylist readers in a bid to investigate how both traditional and social media impact women. The survey found that both have a profound effect on our self-esteem, leading to a damaging comparison culture when we don’t feel we live up to the images we see on our screens and in magazines.

Here are some of the most shocking results:

• 14% of women have high levels of self-esteem
• 83% of women say social media negatively affects their self-esteem
• 40% of women compare themselves with other people’s successful careers
• 39% of women compare themselves with women they think look pristine without effort
• 58% of women say that social media has changed how others view them and how they view others

On top of this, some 44% of our readers can’t help but compare when we see others having amazing experiences; for others it’s career success (40%) or bench-marking where they’re at in their life compared to their peers (38%) that makes them feel inferior.

And all of this, in turn, causes us to be more self-critical.

How Does Negative Self-Talk Affect Us?

Studies have linked negative self-talk with higher levels of stress and lower levels of self-esteem. This can lead to decreased motivation as well as greater feelings of helplessness. And this type of critical inner dialogue has even been linked to depression.

“When the majority of this talk is negative, it can directly affect the brain’s neurocognitions, hormones and nervous system,” explains Ben-Ari, “which consequently can affect our confidence, raise anxiety and cause undue stress.”

How Can I Overcome Negative Self-Talk?

If you find yourself spiralling as a result of negative self-talk, Ben-Ari says that there are five things you should do:

1. Notice: be aware that your guest (the inner critic) has shown up. Something as simple as acknowledging this could be the key to stopping a negative self-talk spiral in its tracks.
2. Observe: leave your mind and observe your thoughts, feelings and physical reactions from this voice. You are not your thoughts. You can take a step back and observe, noticing the effect they are having on you. Pay attention to your heart-beat, warmth, breath, tensing of the muscles. In noticing these changes, you can start to lessen the effects.
3. Accept: accept the situation with self-compassion. Remind yourself, “I’m not perfect, I’m a human being and I have my own vulnerability. I try my best. Sometimes it doesn’t turn out how I wanted it to, but this is what it means to be human. I am not alone with this.” When we put too much energy into avoiding or rejecting a thought, the opposite can happen, so allow it to occur and accept it if you cannot change it.
4. Replace: make it a point to imagine yourself saying this to a treasured friend. If you know you wouldn’t say it this way, think of how you’d share your thoughts with a good friend or what you’d like a good friend to say to you. This is a great way to replace the negative self-talk with a positive, accepting or compassionate voice.
5. Question: be curious to explore why you had a particular reaction and open up your own dialogue with the voice, and turn it on its head.
6. Do. Move. Act: being active is crucial to breaking the cycle of negative self-talk. Moving your body, playing music, dancing, singing or taking action towards a new goal can shift you and your energy in the right direction.

Ben-Ari adds that, if negative self-talk is affecting your quality of life, you should seek professional help.

“If you feel overwhelmed by everyday experiences, or experience anxiety and low energy as a result of negative self-talk – or it’s affecting your quality of life, the quality of your relationships with others or your own well-being – it might be time to get some outside help,” she says.

“Negative self-talk is often rooted in past trauma and professional support can offer a great deal of healing and growth.”

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

4 checks every woman must do post having sex

Things women must do after sex

Having a good sex life is a blessing and so is practising post-coital hygiene.
Yes, it might sound tempting to just stay in bed but practising certain preventive measures after having sex can save you from unsexy consequences. Studies say that bad post-sex hygiene can multiply the odds of developing sexually transmitted diseases, yeast infections and UTIs (Urinary Tract Infections). Hence, post-sex preventive care is vital. Not only will they keep your vagina and your libido healthy and happy, but it will also prevent infections at bay.
Here is a list of things all women must do after having sex:

Visit the washroom

Peeing after sex is a golden rule a woman must follow. Even if you don't feel the urge to relieve yourself, women must visit the washroom after sex. This is because certain micro bacteria and germs can stick to the urinary tract and cause a nasty infection, which nobody wants. Best treatment? Flush them out!

Wash your body

Taking a shower, or a gentle rinse post-coitus can wipe out bacteria or other fluids which can be harmful. The same way, one should also gargle their mouth with a good quality mouthwash or filtered water. Certain infectious germs can stick to the mouth during foreplay and have been found to cause STDs like gonorrhoea and chlamydia. If you use lubricants of any kind, consider wiping down there first before going for a good rinse.

Hydrate yourself

We don't need to stress this enough but keeping yourself hydrated is essential. Sex is a rigorous activity and you do tend to burn quite a few calories with this exercise. Drinking water can quench your thirst and take care of dehydration. Plus, it can be helpful in getting rid of the UTI causing germs as you pee.

Change your underwear

This is something many don't consider a part of good sex hygiene. Just as you would clean or change your sheets after sex, wearing fresh underwear should also be a part of your checklist. Bodily fluids can stick to your old underwear, stain them or make it more prone to developing bacteria, which can cause further harm. Some even suggest going commando, but you can do as you please. The important tip to remember is, keep your private parts dry and infection-free.

 

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

 

Behaviors That Harm Our Immune System

As you probably already know, the health of your immune system is actually YOUR health. The better it is off, the more resistant you are to invading viruses and infection. Many seem to think that the biggest influence on your immune system is vaccinations and diseases. This is only a small part of the story.

Your habits, those things you do daily, have a huge impact on your immune system and ultimately - on how protected you are from illness, especially as you get older. Here are 8 behaviors that damage your immune system and that you should avoid for your own good.

1. You don't chit-chat enough
 It is becoming more and more clear that social interaction isn't just healthy for the mind but also for the body. The mere social behavior may contribute a lot to our well being. Research has shown that a low level of social interaction at home, work, and the community makes us more likely to become sick.

When we lack social engagement, our brains get flooded with anxiety-generating chemicals, and we end up actually living shorter lives than our more sociable friends. One research that our of 270+ people between the ages of 18-55, those that had 6 or more regular social interactions were 4 times better at holding off cold viruses.

How to solve: We all have hectic lives at times but don't forget to cultivate and maintain your friendships, they may be just as important as your gym membership.
 
2. You don't get enough sleep
 There's always something to do, and this day and age - always something to watch. But staying up late and waking up early is associated by many health experts with a weak immune system that has a reduced amount of killer white blood cells to fight germs and viruses with. A study conducted by the University of Chicago found that men who sleep only 4 hours a night, for 1 week only, only produced half (!) the amount of antibodies designed to fight off flu, compared to those sleeping 7.5-8.5 hours per night.

How to solve: Most adults require 7-9 hours of uninterrupted sleep per night, but if you're still tired half an hour after waking up - your quality of sleep is probably not so good. Try to get enough sleep and if you are tired - consult a sleep specialist, because sleep is crucial to your immune system and overall well-being. 

3. You're a downer
 Serious research has unequivocally shown that people who tend to look at the glass as half empty and with a leak, have more stress in their lives and worse health. Those that are more optimistic have a higher T-cell count, a better immune response, and more powerful white cells. Now, of course, it could be that optimistic people take better care of themselves and their health, but it seems quite logical that a blacked look at life will cause your body to also get depressed and with it your immune system.

How to solve: It's not that easy to just clap your hands and poof! you're an optimist. It takes a real commitment to change your

speech and thought patterns, simply by asking yourselves: "what other way can I look at this? Is there a less terrible way to judge this?" Try it, a little at a time. Try to really understand why something, or someone, might be better than you thought. Change will come with time, and with it - a boost to your immune system.

4. You fight with your spouse in the wrong way
 A very interesting research by UCLA found that couples that discuss their problems openly receive the same boost to their immune system and killer cell count as they would get from mild exercise. On the flip side, couples that fight by sarcasm, insults and passive-aggressive behavior have fewer T cells, higher levels of stress hormones (logically) and may take up to 40% loner to recover from injuries than their more open and positive counterparts.

How to solve: Habits and relationship dynamics are also hard things to change, and many couples rely on friendly banter. That's fine, it is when that banter becomes a bit TOO sharp that you start suffering, and it's never good for the relationship either. If you have a real problem, discussing it bravely and openly with your spouse is not just healthy for your relationship, but apparently also for your own body.

5. No break from the rat race of stress
Everyone deals with stress on occasion, but what happens when we are under stress day after day, with hardly any letup? What happens is that your immune system starts experiencing a decline in its ability to fight infection, virus, and germ. Periods of stress that do not let up quickly will cause your killer cell count to drop and turn your immune system more sluggish. It is a known fact that widows and widowers are a lot more likely to get sick in the year following the death of their spouse than those who have not gone through this major loss and stress-inducing event.

How to solve: To each their own. We all have things that relieve our stress, whether it's a scented bath, going to the gym, getting off work for a few days or anything in between. Remember those things that relax you and go do them on a regular basis. That's right, make room in your busy calendar for 'relaxation' - that is if you want to live a healthier life.

6. You borrow stuff from other people
Take our advice: If you need to use a pen, bring your own. If you need a calculator, bring your own. If you need a laptop... well, you get the point. Cold and flu germs are passed, more often than not, by hand to hand contact. You never know where an object has been and who has touched it. We're not saying run away when someone offers you a pen, but we would suggest not making a habit of borrowing other people's stuff - you never know when you might pick something up and pass it along to your family.

How to solve:  Make a list of the most common items you will need to use during the day. Carry a bag or have some deep pockets for some basic stuff like a pen. Don't borrow stuff that you can bring from home.

7. Leave those antibiotics alone
 Antibiotics were invented to fight serious infections and germs. Taking antibiotics every time you have a slight illness or a few symptoms will cause your body to develop a more serious resistance to antibiotics, and so you will become vulnerable to the more serious cases of infection. Research has found that patients tended to take a lot of antibiotics have a more suppressed immune system, which means you will get more sick in the future, so you are just postponing this light sickness for a more serious illness down the line.

How to solve:  Only take antibiotics when you have a bacterial infection, take as much as ordered, but do not use them to prevent illness unless instructed to specifically by your doctor. Don't save antibiotics you didn't use for the future, use as much as told and throw away the rest.

8. Why so serious?
 This may be no laughing matter, but your immune system loves a good chuckle. Research has shown that emotions accompanying real laughter cause a decrease in the level of stress hormones in the body as well as certain immune cells. In a recent research conducted at the Loma Lina University of Medicine, adults watching a funny video for as little as an hour showed significant increases in their immune system activity.

How to solve:  Well, we think this one explains itself! Laugh more, people! Enjoy your favorite comedies, meet with your funniest friends, read silly comics and memes and just open yourself to funny experiences! 

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