Keep rectal cancer at bay by adding nutrient-rich foods to your diet

Rectal cancer, also known as bowel, colon or colorectal cancer, affects the colon and the rectum. This is the third most common type of cancer in both men and women. Smart food choices may lower your risk of getting it. If you eat right, exercise, maintain a healthy weight and avoid alcohol you are likely to cut your odds of the disease by more than a third. The rectum is located in a tight space and there is hardly any space between it and other organs and structures in the pelvic cavity. Hence, surgical removal of this cancer is very difficult and chances of the cancer spreading to other parts is also high. Earlier, survival rate of this cancer is very low. But with advances made in the field of medicine, the prognosis is much better now.As with all other cancer, proper nutrition and diet are important to prevent rectal cancer. Doctors recommended nutritious foods and they usually ask patients to avoid saturated fat. Here, we list some foods that you may include in your diet to prevent rectal cancer.

Dairy products: Dairy products can reduce your risk of rectal cancer. You may also include calcium supplements in your diet. Ask your about taking vitamin D and calcium supplements.

Whole Grains--These are rich in nutrients and very good sources of magnesium and fibre. They help in better bowel movement and may be effective in preventing this disease. Include oatmeal, whole wheat bread and brown rice in your diet.

 Legumes, Beans, soybeans, peas and lentils are packed with fibre, protein and vitamins B and E. They also contain flavonoids and antioxidants. This helps prevent the growth of tumours.

 Colourful fruits and veggies-These have phytochemicals that block the growth of cancer cells and fight the inflammation that fuel cancer. Have a lot of broccoli, cabbage and vitamin-C rich fruits like oranges and kiwi.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                       https:// kneereplacement-stickclub.blogspot.com/                                                                                                                     FOR CROCHET DESIGNS                                                                                                   

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These Groups of People Are More Prone to Vitamin D Deficiency

For those of us who live in North America, there is a very good chance that we don't get all the Vitamin D we need. In fact, about 42% of American adults are deficient in this nutrient. Though other studies suggest that the number is actually closer to 75%. Being deficient in vitamin D is associated with a number of health concerns including risk for Alzheimer's disease, diabetes, osteoporosis and heart disease. 

  It has also been found that if you have been diagnosed with breast or prostate cancer, your chances of survival may be lower than someone with normal levels of vitamin D. This may sound alarming, though it shouldn't come as a surprise. After all, vitamin D isn't found in too many foods - with the exception of salmon and fortified milk and yogurt. The only other way to get the nutrient, is to expose your bear skin to the sun. But if you work indoors all day, this is highly unlikely. 
 
The best way to discover whether you are deficient in vitamin D is to take a blood test. Your levels should be between 45 to 50 µg/mL. This is something you may want to consider if you form part of these groups: 

 

1. You are over 55

Of course, aging does have its perks: you are smarter, more confident and may be enjoying a leisurely life of retirement. Nevertheless, there are some downside. As we age, we tend to become less mobile, making it difficult to spend time outdoors, which would result in getting less vitamin D. In addition, ageing skin cannot synthesize vitamin D as efficiently. According to a 2007  study, about 50% of older American adults with hip fractures were found to have low levels of vitamin D in their blood. So, you're likely falling short on the nutrient  you are taking a daily supplement. 

2. You work in an office

Working a 9 to 5 job would mean that you don't get much sun. According to the doctors, people with occupations that limit sun exposure are unlikely to obtain adequate vitamin D from sunlight. This makes supplementation and a smart diet key to staying healthy. 

3. You have dark skin

Reports continue to show lower levels of vitamin D in those that identify themselves as black in comparison to those who identify themselves as white. This is because darker skin makes it more challenging for the body to produce vitamin D from sunlight, according to experts. If you're darker skinned, you should rely on dietary sources of the nutrient, rather than sunlight to reach your daily vitamin D mark.

4. You suffer from inflammatory bowel disease 

Vitamin D is a fat-soluble vitamin, this means its absorption depends on the gut's ability to take in fat. Fat malabsorption is associated with inflammatory bowel disease (IBD) - this includes conditions like Crohn's disease and ulcerative colitis. In fact, it has been shown that up to 70% of people with IBD have insufficient vitamin D levels, according to a report. If you suffer from IBD, speak to your doctor and check whether you are getting enough vitamin D. 

5. You have a high body fat percentage

If your body mass index (BMI) is over 30 or you have a high body fat percentage, it may be more challenging for vitamin D to circulate throughout your body, the NIH reports. Nevertheless, this doesn't mean that you will always be deficient. Be sure to speak to your doctor and find out just how much vitamin D you will need.

6. You are taking certain medications

We do need certain medications to keep our health on track, however, corticosteroid medications such as prednisone, as well as weight-loss drugs like orlistat, and the cholesterol-lowering drug cholestyramine can impair vitamin D metabolism. If you take any one of these drugs, be sure to check in with your doctor to find out the best way for you to get the right dose. 

7. You suffer from depression

Did you know that people with low levels of vitamin D in their blood are more than twice as likely to be diagnosed with depression, than those with higher levels? Medical experts aren't sure why this is the case, however one hypothesis is that the vitamin may alter hormones and areas of the brain that affect and regulate mood. 

8. You suffer from chronic headaches

If you suffer from regular headaches, low blood levels of vitamin D may be to blame, according to a 2017 study of 2,600 men. Study participants with the lowest vitamin D levels had a twofold risk of chronic headaches compared to study participants with the highest levels. The specific link between headaches and vitamin D remains unclear, researchers believe the nutrient may help combat the inflammation that causes migraines and headaches.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                             https:// kneereplacement-stickclub.blogspot.com/                                                                                       FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com

Excellent Sources Of Omega 3 fatty acids

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 Walnuts: Omega-3s by the Handful

It's easy to add walnuts to a morning bowl of cereal or some snack-time trail mix. They are an excellent source of alpha-linolenic acid (ALA), one of the three omega-3 fatty acids and the one most commonly found in plants. Other nuts also have some ALA, although almonds don’t.

Enhanced Eggs

You can find omega-3-enhanced eggs in most stores and farmers markets. They tend to have darker yolks than regular eggs. The omega-3 fatty acid DHA is in yolks only; egg whites don’t have fatty acids. Enjoy these eggs for breakfast, and you'll start your day with the health benefits of omega-3s, including protecting your heart and possibly lowering the risk of memory loss.

Fish: An Excellent Source

Cold-water fish has the highest amount of DHA and EPA, the two fatty acids closely linked to heart health. The American Heart Association recommends at least two servings per week of salmon, tuna, herring, lake trout, sardines, or similar fatty fish. Why? Studies show that the omega-3s DHA and EPA lower triglycerides, fats in your blood that can lead to blocked arteries. And omega-3s can also help reduce the risk of irregular heartbeats.
A Bowl of Beans

Mix edamame (green soybeans), pinto, or kidney beans into soups, chili, and salads to boost your intake of the omega-3 fatty acid ALA. There’s more research to back the health benefits of fish-based omega-3s EPA and DHA, especially when it comes to heart health, but the body can change some plant-based ALA into EPA and DHA, too.

Fortified Milk and Dairy

Children also need omega-3 fatty acids, although there’s no guideline as to how much. It’s best to get them from foods, not supplements. For kids who don’t like fish, omega-3-fortified milk and yogurt are good choices. Many infant formulas now include the fatty acid DHA because research suggests it’s important for healthy brain growth.

A Splash of Healthy Oil

Choose oils that are high in omega-3s for sautéing, baking, and dressing salads. Canola, soybean, and walnut oils are all good choices. Just remember that while omega-3s are good fats, oils are still high in calories, so keep an eye on how much you use. And don't worry: High cooking heat won't destroy their benefits.

Spinach, Kale, and Leafy Greens

Another reason to eat leafy greens: They have the omega-3 fatty acid ALA. A spinach salad, a side of sautéed collard greens, and lettuce on a sandwich all boost your intake. That’s good because fatty acids don’t just promote heart health. Studies now suggest they may help other conditions, including cancer, inflammatory bowel disease, lupus, and rheumatoid arthritis.

Seaweed

The same omega-3 fatty acid that's in cold-water fish -- docosahexaenoic acid (DHA) -- is also in seaweed and algae. You can often find seaweed salad on the menu at sushi restaurants, but it might be in the refrigerated case in the grocery store, too. You're more likely to get the benefits of algae from a daily supplement. Both are good sources of omega-3s for vegetarians.

Flaxseeds, Flaxseed Oil, and Other Seeds

Flaxseeds have high amounts of ALA omega-3s. But you have to grind them right before you eat them to get the benefits. Some ground flaxseeds come in special packaging to preserve the fatty acids. Flaxseed oil is another good source of this omega-3. Poppy, pumpkin, and sesame seeds also have plant-based omega-3s, but in much smaller amounts. Try tossing them into oatmeal, breads, and salads.

Soy Foods: Tofu, Edamame, and More

Grocery shelves are full of foods made from soybeans: tofu, miso, tempeh, soy milk, and edamame. Soy products have many benefits, including the plant-based fatty acid ALA. Swap soy-based vegetable protein for ground meat in chili, add edamame to your casserole and stir fries, use soy milk in smoothies, and snack on roasted soybeans to boost omega-3s.

Bread, Cereal, and Other Grains

Pantry staples such as bread, cereal, and pasta are now available with added omega-3s, a way to let people eat fatty acids at every meal. It’s a good idea, though, to get at least some omega-3s in whole foods such as fish, flaxseed, soybeans, nuts, and greens.

Foods Rich In Omega-3 Fatty Acids

Walnuts: Omega-3s by the Handful

It's easy to add walnuts to a morning bowl of cereal or some snack-time trail mix. They are an excellent source of alpha-linolenic acid (ALA), one of the three omega-3 fatty acids and the one most commonly found in plants. Other nuts, including pecans and pistachios, also contain ALA, although almonds do not.
 

Enhanced Eggs

Omega-3-enhanced eggs are widely available in stores and farmers markets. They tend to have darker yolks than regular eggs. The omega-3 fatty acid DHA is found in yolks only; egg whites contain no fatty acids. If you eat a breakfast of omega-3-enhanced eggs, you'll start your day with the potential health benefits of omega-3s, including protecting the heart and possibly reducing risks of dementia.

Fish: An Excellent Source

Cold-water fish has the highest concentration of DHA and EPA, the two fatty acids closely linked to heart health. The American Heart Association recommends at least two servings per week of salmon, tuna, herring, lake trout, sardines, and similar fish. Why? Studies show that the omega-3s DHA and EPA reduce triglycerides, which can lead to blocked arteries. And omega-3s can also help decrease risk of irregular heartbeats.

A Bowl of Beans

Mix edamame (green soybeans), pinto, or kidney beans into soups, chili, and salads to boost your intake of the omega-3 fatty acid ALA. There is more evidence supporting the health benefits of fish-based omega-3s EPA and DHA, but the body can convert some plant-based ALA into EPA and DHA, too.

Fortified Milk and Dairy

Children should also get omega-3 fatty acids, although there's no guideline as to how much. Food sources are preferable to supplements. Omega-3-fortified milk and yogurt are dairy choices for children who don't like fish. Many infant formulas now include the omega-3 fatty acid DHA because some research suggests it aids in brain development.
 

A Splash of Healthy Oil

Choose oils that are high in omega-3 fatty acids for sautéing, baking, and dressing salads. Canola, soybean, and walnut oils are all good choices. Just remember that while omega-3s are good fats, oils are still high in calories, so use them sparingly. And don't worry: High cooking heat won't destroy their benefits.

Spinach, Kale, and Leafy Greens

Add the omega-3 fatty acid ALA to the nutritional benefits found in leafy greens. A spinach salad, a side of sautéed collard greens, and lettuce on a sandwich all boost ALA intake. That's good because fatty acids don't just promote heart health. Studies now suggest they may help other conditions, including cancer, inflammatory bowel disease, lupus, and rheumatoid arthritis.

 

Seaweed

The same omega-3 fatty acid that's found in cold-water fish -- docosahexaenoic acid (DHA) -- can be found in seaweed and algae. Although seaweed salad can often be found on the menu at sushi restaurants, you might find it in the refrigerated case in the grocery store, too. You're more likely to get the benefits of algae from a daily supplement. Both are good sources of omega-3s for vegetarians.

 Bread, Cereal, and Assorted Grains
Pantry staples such as bread, cereal, and pasta are now available with added omega-3s. These functional foods let people eat fatty acids at every meal. It's a good idea, though, to get most of your omega-3s in whole foods such as fish, flaxseed, soybeans, nuts, and greens.

Flaxseeds, Flaxseed Oil, and Other Seeds

Flaxseeds have high amounts of ALA omega-3s. But they must be ground shortly before eating to provide benefits. Some ground flaxseeds are sold in special packaging to preserve the fatty acids. Flaxseed oil is another good source of this omega-3. Poppy, pumpkin, and sesame seeds also provide plant-based omega-3s, but in much smaller quantities, and can be tossed into oatmeal, breads, and salads.

Soy Foods: Tofu, Edamame, and More

Grocery shelves are full of foods made from soybeans: tofu, miso, tempeh, soy milk, and edamame. Soy products have many benefits, including the plant-based fatty acid ALA. Substitute soy-based vegetable protein for ground meat in chili, add edamame to your casserole and stir fries, use soy milk in smoothies, and snack on roasted soybeans to increase omega-3s.
 

Omega-3 Supplements

Most Americans don't get enough omega-3s in their diets. It's best to get them from foods, but supplements may help fill in the gaps if needed. You can choose from fish oil capsules or vegetarian-friendly supplements made from algae. Recommended daily doses vary from 500 mg to 3 grams. Higher omega-3 intakes may increase the risk of bleeding or interact with certain medications, so consult your doctor before starting any supplements.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.








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