11


Ways to Reduce Cancer Risk


Each year, millions of new cases of cancer are diagnosed across the globe. Although there is no defi nitive cause for many of the cancers out there, certain lifestyle choices put a person at a greater risk for cancer. By making a few simple changes, that risk can be reduced.


1. Eat steamed broccoli. Broccoli is one of the superfoods purported to help reduce cancer risk. However, microwaving or overcooking broccoli can destroy up to 97 percent of broccoli's cancer- preventing fl avanoids. Therefore, eat broccoli raw or lightly steam it to retain the most nutrients.


2. Load up on garlic. Garlic might contribute to bad breath, but the side effect may be worth it. Garlic contains sulfur that can help fend off cancer by stimulating the body's natural immune system.


3. Enjoy orange foods. Sweet potatoes, carrots and cantaloupe contain carotinoids, which can reduce risk of cancer.


4. Eat some blueberries. Blueberries top the list for antioxidants. Antioxidants neutralize free radicals, which can contribute to cancer.


5. Drink plenty of water. The body needs water to stay healthy and fl ush out contaminants. Therefore, enjoy eight glasses per day.


6. Get a little sunlight. Not only does sunlight boost mood, which can reduce stress and keep the body in top form, the body receives most of its vitamin D from the sun. Minimal sun exposure will increase vitamin D in the body. Too little vitamin D can actually contribute to some cancers.


7. Reduce animal fat intake. Cut down on the amount of high-fat dairy and meat products consumed.


8. Walk 30 minutes a day. Even moderate exercise can reduce cancer risk.


9. Reduce exposure to chemicals. Let those dandelions sprout in the lawn, skip dry cleaning clothes and use natural items around the house for cleaning. This reduces a person's exposure to potentially toxic chemicals that may contribute to cancer.


10. Enjoy grapes. Grapes contain the cancer-fi ghting compound resveratrol, which is found in wine. However, grapes do not offer the potentially negative consequences of alcohol consumption.


11. Choose organic whenever possible. Organic foods are grown without chemical pesticides and fertilizers, making them better for the body. (MS)


18


Easing the Burn:


Recognize Causes of Heartburn After a big meal, many people experience a feeling of burning behind the breastbone that seems to extend all the way back up to the mouth. Although it feels like the heart and lungs are on fi re, heartburn actually has nothing to do with the heart at all.


Heartburn can be a symptom of GERD, or Gastroesophageal Refl ux Disease. More than 60 million American adults experience acid refl ux and heartburn at least once a month. Roughly 25 million adults suffer daily from heartburn and experience severe refl uxes.


When stomach acid rises and comes in contact with the esophagus, or the tube in the throat that connects the mouth to the stomach, it can cause irritation. This irritation creates a burning sensation. Sometimes a foul taste occurs in the mouth, and sometimes it can feel like food is at the back of the throat.


Heartburn can be caused by a few different factors.


• A person may eat a meal that simply causes stomach upset. Sometimes spicy foods or rich meals can be the culprit.


• When the lower esophageal sphincter muscle (LES) is weakened or relaxed, it cannot do its job of keeping stomach acid inside of the stomach.


• Pressure on the stomach, such as tight clothing or bending over, may result in acid refl ux.


• Stress can cause an over-abundance of stomach acid and a slowing down of the emptying of the stomach.


• Eating large meals right before bedtime.


Oftentimes, making dietary changes or modifi cations to habits can alleviate heartburn. Reducing the consumption of fatty, fried foods or foods that can weaken the LES may alleviate symptoms.


Individuals who have very frequent heartburn and acid refl ux may need to take medication to help their symptoms. Proton-pump inhibitors are a series of medications that reduce the production of gastric acid. There are other ways to alleviate symptoms.


• Eat smaller meals and more slowly.


• Don't eat large meals before bed. Wait at least three hours after eating to retire for the night.


• Stop smoking because nicotine can weaken the lower esophageal sphincter.


• Wear looser-fi tting clothes.


• Lose weight because even a few extra pounds can contribute to heartburn. (MS)


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