Month: May 2013

The World Health Organisation (WHO) has predicted that by 2020 the number of breast cancer cases will jump to an alarming figure and one in every eight women would run the risk of developing the disease in her lifetime. The Indian Council of Medical Research (ICMR) too, concluded that over the last two decades there has been a steep rise in the statistics pertaining to women being diagnosed with breast cancer. So grave is the scenario that in India, breast cancer has been declared the most common form of cancer, almost surpassing cervical cancer as the deadliest of all cancers. Early detection and regular medical-checkups are compulsory, but at the same time it is important that our diet and the food we eat prepare us to fight malignant cancer cells at the onset.

Tina Sapra, senior clinical nutritionist & coordinator with Fortis Memorial Research Institute and Dr Vandana Mathur, consulting nutritionist, Metropolis Healthcare, Mumbai, give us an insight into the top foods that can prevent breast cancer risk in women. The doctors discuss age groups most vulnerable to the disease and also inform us about the foods that should be avoided in daily diet to keep cancer cell growth in check. Foods that prevent Breast Cancer Flaxseed You can get flax either as whole seed, ground or flaxseed oil. The omega-3s, lignans and fibre found in flaxseed are found to form a protective shield against cancer cells responsible for causing breast cancer. Include flax to yogurt or a smoothie to create a richer and nutty flavour. You can add flaxseed oil to salad dressings too or integrate them into baked goods, such as cookies or muffins.

Brazil nuts Uniquely rich in selenium, fibre, and phytochemicals, Brazil nuts can help fight inflammation, improve the immune system and prevent tumour growth. And you do not need many of them—a palmful can do the trick. Enjoy them as any other nut either with fruits or asparagus (contains the anti-cancer component, chlorophyll). Garlic Rich source of cancer-fighting compound called allium, garlic and its relatives (onion, leeks, scallions, and chives) are shown to slow tumour growth and prevent breast cancer risk among other forms of cancer such as colorectal and prostate cancers. Garlic and onions are found in a variety of foods including Italian, Spanish, Indian, Thai and Chinese dishes. Crush or swallow a piece of garlic every morning and that’s all it takes to live a cancer-free life! Pomegranate This is highly recommended for preventing breast cancer.

It contains polyphenol- an ellagic acid with antioxidant properties that prevent cancer growth. Include this delicious fruit in your diet and discover effective health benefits. Dark-green leafy vegetables From kale, collards to spinach and Swiss chard, darkgreen leafy vegetables probably are considered a “one stop shop” for all the best nutrients your body needs to fend off cancerous cells, i.e. fibre, vitamin B, phytochemicals, chlorophyll and more. It’s time to add some greens to your diet. Salmon A great source of omega-3s and vitamins B12 and D, salmon can provide your body with the nutrients it needs to regulate cell growth and prevent cancer. In fact, certain types of Vitamin B12 (methylcobalamin) are proven effective in cancer treatment.

Steam it, bake it, grill it or saute it. This fish is a great option and pairs well with many foods like garlic, dark-green leafy vegetables, turmeric, peppers and broccoli. Broccoli and broccoli sprouts As a cruciferous (belonging to the plant family Cruciferae) vegetable along with cauliflower, brussels sprouts, cabbage and kale; broccoli is rich in sulforophane and indoles, which are shown to regulate cell growth in multiple ways and help fight a range of cancers, including breast, bladder, lymphoma, prostate and lung cancer. Green tea Consumption on a regular basis has been linked to lower incidence of breast cancer.

The phyto-chemicals in green tea can well take the credit for its health benefits. One to two cups of green tea daily can help you keep cancer at bay. Peppers Pick a pepper, any pepper! Most have some phytochemical or nutrient that will help fight cancer. Chilli and jalapeno peppers have capsaicin (an active component of chilli peppers) that fight the growth rate of cancer cells. Green peppers are rich in chlorophyll which can bind cancer-causing carcinogens found in the gut. Red peppers have both capsaicin and antioxidant carotenoids. Put them in a vegetable stir-fry or eat them with hummus. Turmeric A spice commonly found in our country cancerfighting compound called curcumin can inhibit many types of cancer cells, including breast, gastrointestinal,lung, and skin cancer. A pinch of turmeric fights toughest of cancer-causing cells.

High blood pressure affects 1 in 3 individuals and can cause serious and irreversible damage. Yet, those affected can be completely unaware of their condition. Fortunately, the control button is your hands. Because high blood pressure increases the risk of heart diseases, kidney diseases and diabetes, the WHO will be focusing on hypertension throughout the year. High blood pressure has come to be known as a ‘silent killer’ and affects every third person above the age of 18. The proportion increases with age, from 1 in 10 people in their 20s and 30s to 5 in 10 people in their 50s, as per the World Health Organisation (WHO). Early detection is important and all adults need to know their blood pressure or keep tabs on the same. Early diagnosis check ups cost less than the long-term costs and complications of untreated high blood pressure. Although high BP does not have a cure, it can be managed or prevented by low-cost lifestyle changes and medication as prescribed by your doctor.

You can reduce your blood pressure by making some small changes in your life.

1. Cut the salt: Limiting sodium helps control high blood pressure in those who have it and helps prevent it in those who don’t. The WHO recommends no more than 2,000 mg of sodium or five grams of salt — the equivalent of one tea spoon — per day. Beware especially of processed and packaged foods, fast foods, and canned foods – all common sources of excessive salt.

2. Eat potassium: This mineral helps lower blood pressure. The recommended daily intake for adults is 3,510 mg. Potassium-rich foods include: beans and peas (approximately 1,300 mg of potassium per 100 g), nuts (approximately 600 mg/100 g), vegetables such as spinach, cabbage and parsley (approximately 550 mg/100 g) and fruits such as bananas, papayas and dates (approximately 300 mg/100 g).

3. Modify your diet: Eat at least five servings of fruits and vegetables for fibre and reduce processed foods in your diet. Avoid salty food like sauces, pickles, chips etc. Fruits and vegetables are low in sodium and high in potassium which helps in lowering blood pressure. Reduce fatty and fried food, especially saturated fats/transfats and replace them with polyunsaturated fats.

4. Check your weight: Blood pressure tends to increase as weight does. Every five kg of excess weight lost can reduce systolic blood pressure by two to 10 points. Fortunately, it’s also true that BP tends to drop as weight does. For optimum health, an adult should maintain a Body Mass Index (BMI), a measure of body fat based on height and weight, between 18.5 to 24.9 Kg/m2.

5. Exercise: Stressful situations can cause temporary BP spikes therefore being physically active is one of the most important things you can do to prevent or control high blood pressure. Getting enough sleep, deep breathing, meditation, yoga, and exercising for at least 30 minutes daily can help reduce stress. Examples of moderate activities are brisk walking, cycling, gardening and housework. 6. Limit alcohol: Not only does too much alcohol raise blood pressure, repeated excess drinking can lead to long-term BP increases. It is important to limit your alcohol intake.

Sometimes we get so busy with our work that we don’t get time to express our love to the most important person of our life. So here are some tips to bring back the romance into your marriage.

Spend quality time

Sometimes you maybe in the same room for hours but not talk to each other simply because you are busy with your own work. If you are alone with your husband make sure you spend the time talking to him.

Arrange for a date

If you have kids, arrange for a baby sitter and go out on a date. If he enjoys dancing then you can hit a nice place where you can shake a leg. If your man would like to indulge in some games take him to a bowling parlour. Believe it this will work like a charm.

Be the chef

Food is the easiest way to a man’s heart. So, cook a great meal comprising of the dishes he likes. But if you aren’t convinced about your culinary skills don’t try and experiment, order food from his favourite restaurant and then set up some candles for a romantic candlelight dinner.

Leave love notes

Whether it’s leaving some love notes around the house or SMSes or email, write him a lovey-dovey note. Men may pretend to be tough but they do like to know that they are on your mind.

Express it loud

Though you may have sent him a love note or email, there’s nothing like professing your love every now and then. Do let him know that after all the years as a married couple you are still very much in love with him.

Shower him with attention

Dote on him once in a while. Praise him for his hard work. Men love attention though they may claim otherwise. Praise him for his taste in clothes or perfumes, he’s sure to like it a lot.

Plan a surprise vacation

If you are not likely to get any alone time in the city, plan a vacation. Depending on the kind of time you both can spare, take a long or short trip. You could take him out to the place he’s always wanted to go.

Find ways to spend time together

It could be while travelling to or from work or just going shopping together or even a long drive after dinner. If you can’t head out for a vacation just find ways to be in each other’s company.

Let him spend time with his gang

Yes, you should spend some time together, but your man will really appreciate it if you let him spend an evening with his buddies. Ensure that you don’t call him during the time when he is with his friends.

Appreciate things he does

Even if it’s something simple, try and tell him how much you appreciate his help around the house. More then the praise and attention that you shower on him, it’s this appreciation that will make him fall in love with you all over again.