The Sleep Revolution

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I just reviewed Arianna Huffington’s important book on Sleep, The Sleep Revolution. Transforming your life, One Night at a Time. Let’s take a look at what she has to say. According to Ms. Huffington, the co-founder and editor in chief of The Huffington Post, we are in the midst of a sleep deprivation crisis. She says that sleep deprivation is having profound consequences – on our health, our job performance, our relationships, and our happiness. What is needed, she boldly asserts, is nothing short of a sleep revolution.  Only by renewing our relationship with sleep can we take back control of our lives. (1)

A report by The World Sleep Association bears this out. The report claims sleep deprivation is a worldwide epidemic. This is also true in Canada, where the majority of Canadians –60% of us only get an average of 6.9 hours of sleep per night. — The experts recommend an average of 8 hours.

WHY IS SLEEP IMPORTANT
Sleep is necessary for our nervous systems to work properly. Too little sleep leaves us drowsy and unable to concentrate the next day. It also leads to impaired memory and physical performance. Without sleep, neurons may become so depleted in energy or so polluted with byproducts of normal cellular activities that they begin to malfunction. Sleep also may give the brain a chance to exercise important neuronal connections that might otherwise deteriorate from lack of activity. (2)
Why then, when it has been conclusively shown that sleep is an absolute necessity in keeping ups healthy and happy do we continue to discount sleep as a priority?
Ms. Huffington’s extensive research concludes that as a culture “we tend to dismiss sleep as time wasted—and a badge of honor—even though it compromises our health and our decision-making and undermines our work lives, our personal lives — and even our sex lives.”
Her book explores all the latest science on what exactly is going on while we sleep and dream.  She takes on the dangerous sleeping pill industry, and all the ways our addiction to technology disrupts our sleep. She also offers a range of recommendations and tips from leading scientists on how we can get better and more restorative sleep, and harness its incredible power.

Here are Ms. Huffington’s twelve tips for getting a good night’s sleep. Doctors refer to this as sleep hygiene.

  1. Create a bedroom environment that’s dark, quiet, and cool (between 60 and 67 degrees).
  2. Turn off electronic devices at least 30 minutes before bedtime.
  3. Don’t charge your phone next to your bed. Even better: Gently escort all devices completely out of your room.
  4. Stop drinking caffeine after 2 p.m.
  5. Use your bed for sleep and sex only—no work!
  6. Keep pets off the bed (sorry, Mr. Snuffles).
  7. Take a hot bath with Epsom salts in the evening to help calm your mind and body.
  8. Wear pajamas, nightgowns or even a special T-shirt—it’ll send a sleep-friendly message to your body. If you wore it to the gym, don’t wear it to bed.
  9. Do some light stretching, deep breathing, yoga, or meditation to help your body and your mind transition to sleep.
  10. Choose a real book or an e-reader that does not emit blue light, if you like to read in bed. And make sure it’s not work-related: novels, poetry, philosophy—anything but work.
  11. Sip chamomile or lavender tea to ease yourself into sleep mode.
  12. Write down a list of what you’re grateful for before bed. It’s a great way to make sure your blessings get the closing scene of the night.

I try to keep to a regular sleep schedule- going to bed at the same time every night or close to it and waking up in the morning, generally at the same time. It helps my body and mind ready itself for sleep the same time every night. As with anything else establishing a new health pattern takes time, so don’t be discouraged.

Sources

  1. The Sleep Revolution. Transforming Your Life, One Night at a Time by Arianna Huffington. Harmony Books, an imprint of Crown Publishing Group, a Division of Random House LLC, New York.
  2. Source- Mental Health Canada

Disclaimer

The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content.  However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider.   As always we encourage your comments on this blog or any others and hope you will join discussions.

 

 

Is Life Expectancy Heading Downward?


shutterstock_309649415 (1)Have we reached the tipping point?

An interesting article recently appeared in the prestigious Journal of American Medicine Association (JAMA) about life expectancy and death rates in the US. The Centres for Disease Control and Prevention in the US (CDC) noted that death rates for the first nine months of 2015 increased significantly most notably due to obesity. Leading some to predict that life expectancy would decline in the United States by the middle of the 21st century.
The CDC report suggests that a “tipping point may have been reached beyond which technological advances may no longer compensate.” The article goes on to point out that between l961 and l983, life expectancy increased in a relatively consistent fashion throughout the United States. However, between 1983 and 1991 life expectancy decreased significantly for men in 11 US counties and 180 counties for women. The counties were those most severely affected by the obesity epidemic.
Some experts like David S. Ludwig, MD, PhD, of the New Balance Foundation Obesity Prevention Centre in Boston predict that the downward trend will almost certainly accelerate as the current generation of children- with high body weights earlier in life than ever before—reaches adulthood.

You might be aware that death rates have been dropping. This is largely due to modern medical care that may be able to prevent premature deaths among adults who develop obesity at a young age, by prescribing blood pressure and cholesterol lowering medications, heart bypass surgery, and various other medical interventions.

But over time, some experts are predicting that obesity-related chronic diseases might outstrip the ability for technology to counteract the rise in obesity and its consequences.

As a physician, I can tell you that the most important step you can do for yourself and your family is to choose to live a healthy lifestyle and make healthy choices.That means getting regular exercise of at least thirty minutes a day, five days a week,eating fresh fruit and vegetables, legumes and nuts while eliminating high fat, processed foods and added sugars in your diet.

Read labels on packaged food and educate yourself and your family on the value of eating nutritional foods and not to be swayed by advertising.

A few actions today may forestall the predictions that children of today and tomorrow will lead a shorter less healthy life than their parents.

Disclaimer
The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content.  However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider.   As always we encourage your comments on this blog or any others and hope you will join discussions.

 

 

 

 

 

Healthy Aging: Why genes from our mothers are not enough

shutterstock_593434751.jpgFor Mother’s Day

It’s that time of year when we think of our mothers and reflect upon the gift of life we’ve been given. Indeed, it is the very reason we are on this earth. What makes us unique and one of a kind is in our genes or genetic make up.

It is why family members look alike. It is also why some diseases such as diabetes, cancer or heart disease run in certain families.  These genes are the ones we are born with and cannot change. As a physician, when we assess an individual’s risk for chronic diseases, we take that genetic makeup, that family history into account.

Our genetic make up is a gift from our mothers (and dad’s too), it is not modifiable. There is a no return policy! However, it is often the modifiable risks, the ones we can change, that will make the biggest difference in our lives. For we all want not only to live longer, but also, to live those years in an active and healthy lifestyle, independent and with all our cognitive abilities.

While you may feel those years are some time down the road, it is never too late or too early to start thinking about healthy aging and what that means. It is time to make adjustments in your lifestyle so that you can live a longer and healthier life and act as a role model to your family.

Here are a few healthy aging strategies I counsel my patients to practice

  1. Eat a healthy diet of calcium rich foods such as leafy greens and dairy products or soy-based products if you are averse to dairy. Calcium from food products is ideal and we aim for 1200 mg per day from all sources. If you are eating well, you may be getting enough calcium in your diet and supplements are not needed.  Generally speaking, we all need Vitamin D supplements as we get little direct sunlight in North America and that is the common source of Vitamin D. Take Vitamin D daily–400-1000 IU’s for adults under 50 and 800-2000 IU for adults over 50.  That is a must!
  2. Eat Healthy. Follow the Mediterranean Diet that is rich in vegetables, fruits legumes and lean meats.   Women who eat more vegetables experience less risk of cognitive decline than their peers who eat fewer vegetables. The rate of cognitive declines the lowest in women who eat the most cruciferous vegetables and dark leafy greens. And there is a positive correlation between BMI (body mass index) and the rate of cognitive decline
  3. Exercise.  Use weight-bearing exercises that use your body weight such as walking, running, weight lifting to help to strengthen both bones and muscles, as well as improving your balance. Exercise with purpose. Running up and down the stairs doing laundry is not the same. You need to exercise to raise your heart rate a minimum of three to five times a week for at least thirty minutes to get the most benefit.
  4. Stay Socially Connected. It is important to stay socially active and connected with your friends and family. Doing Sudoku at home alone might be a good brain exercise, but it is not the same as being with people. Research shows that individuals who are socially connected live longer have stimulation to protect brain aging and overall have a better quality of life.
  5. Reduce Stress—Practice Mindful Meditation. While some stress can be a good thing and helps the brain cope with life- threatening situations, too much stress is harmful. If the stress is long term, it can raise the levels of cortisol, leading to weight gain. Chronic unrelenting stress, ages our telomeres, those caps that protect our cells. Mindful meditation and other activities that reduce stress has shown benefits such as an increase in the flow of oxygen rich blood to your brain. It is not only helpful to reduce stress for your emotional well being, it actually has a measurable physical impact.

So on this Mother’s Day and throughout the year, make a promise to yourself and your loved ones to stay healthy and follow the strategies I’ve outlined above. Taking care of yourself is not selfish, it is selfless as you will be there to take care of the ones you love…..and that’s the best gift of all.

Disclaimer

The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content.  However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider.   As always we encourage your comments on this blog or any others and hope you will join discussions.

 

 

 

Sugar Shock – The Unsweetened Truth!

shutterstock_281515502.jpgCanadians eat an astounding 88 pounds of sugar per year—it’s about one in every five calories we consume. Sugar by any name; barley malt, brown rice syrup, corn syrup, cane syrup, dextrin, dextrose, and sweeteners, *, is still a substance that if consumed in excess can lead to the proliferation of many cancers. In fact, it is hard to find food that doesn’t contain sugar.

Join the free Medisys 30-day-no-refined-sugar challenge, click here:  Free No Sugar Challenge
Did you know that sugar is found in many packaged chicken broths? Yes, chicken broth! I picked up a box of organic chicken broth; cane syrup is listed as one of the ingredients. Why? Because North Americans like sweetened foods and food manufacturers, feed our sugar habit. In fact, it is hard to find many processed foods that don’t contain sugar.

Why the concern? Insulin resistance leads to chronic illnesses.
Insulin resistance is a condition in which the body produces insulin but does not use it effectively. When people have insulin resistance, glucose builds up in the blood instead of being absorbed by the cells, leading to type 2 diabetes, obesity, and metabolic syndrome. In insulin resistance, muscle, fat, and liver cells do not respond properly to insulin and thus, cannot easily absorb glucose from the bloodstream. As a result, the body needs higher levels of insulin to help glucose enter cells. That puts the body on the path toward metabolic syndrome, most commonly defined as having, at least, three of the following conditions: obesity, diabetes, hypertension, heart disease, and elevated levels of so-called “bad” cholesterol **

What can you do to cut down on sugar and sugar products?

  1. Read food labels on packaging and look for the food ingredients. You will quickly realize that many foods contain sugar that you didn’t think are sweet—like tomato sauce, crackers and salad dressings.
  2. Know the names that are commonly used to identify sugar as an additive in food.
  3. Limit buying packaged foods; they usually contain sugars.
  4. Avoid soft drinks and sweetened fruit juices.   Eat whole fruit instead. Whole fruit provides you with a lot more nutrition than fruit juice including more fiber and a lot less sugar.
  5. Once you know where sugars are hidden, buy foods that say ‘unsweetened’ or ‘no sugar’ like almond milk, soymilk, applesauce, oatmeal, unsweetened baking chocolate squares.
  6. Cut down on sugar. If you use two packets of sugar, use one instead. If you are used to buying sweetened yogurt, buy plain yogurt or cut down by using half plain and half unsweetened. If you want to have that piece of chocolate –have a piece instead of the whole bar.
  7. To cut down on sugar cravings, try loading up on protein, fiber, and vegetables that fill you up and will slow your digestion down. Fiber will keep you fuller and will help cut down on your cravings.
  8. Don’t substitute buying foods with artificial sugars—diet cokes, sugar-free candy—they can increase your cravings for sweet treats and may lead to weight gain.

 

Disclaimer
The material contained in this blog is for informational and educational purposes. Extensive efforts have been made to maintain the quality of the content. However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider.   As always we encourage your comments on this blog or any others and hope you will join discussions.

Sources:

* For a complete list of names for sugar

https://www.google.ca/?gfe_rd=cr&ei=G0_5VovYIuqM8QePsYco&gws_rd=ssl#q=names+for+sugar

** http://www.niddk.nih.gov/health-information/health-topics/Diabetes/insulin-resistance-prediabetes/Pages/index.aspx#resistance

The Non-Diet Diet

avocado and poached eggsThe Non-Diet Solution to Weight Loss 

Dieting is defined as restricting oneself to small amounts of food to lose weight. An estimated 45 million Americans spend $33 billion dollars a year trying to lose those extra uncomfortable pounds. Which, as many of us have experienced will come back and then the whole cycle of food deprivation begins again.

So the question is if diets don’t always work, what does work and is there another way? The answer is yes there is another way. It’s not to diet!! The current trend is to ‘NOT DIET’  but to turn to a more balanced, realistic approach to losing weight and maintaining good health with nourishing foods, daily physical activity, positive thinking and smart lifestyle choices

The NOT DIET trend was confirmed in a 2013 study produced by the NDP Group, an American research organization that reported people were dieting less and that women were showing the biggest decline in dieting. “In the past ten years, the percentage of women on a diet has dropped by about 10 points. In 1992, 34% of women told NPD they were on a diet; and in 2012, 23% of women reported being on a diet.”

Contrast this with the fact 57% of adults state they would like to lose 20 pounds and almost half of adults say they need to change their to improve the overall healthfulness of their lives.
According to the NDP report, here are what adults are doing now:

  • 55% said eating healthy includes adding to and taking out of their diet.
  • 25% said “adding something to the diet” is healthy
  • 19% said “taking something out” of the diet is healthy
  • 72% of adults said they eat reduced-fat foods
  • Nearly 45% of adults eat foods with whole grains on a regular basis
  • 24% include organic foods and beverages in their diet

Eating healthy, taking certain things about of ones diet, eating fat reduced foods, but nowhere is there mention of restricting foods as a way to lose weight.

So instead of dieting by depriving yourself of food, which usually is a joyless endeavour try practicing the 80/20 principles or the “NO DIET” solution. 80% percent of the time focus on eating clean, good-for-you foods, and 20 percent of the time you have the freedom to indulge as you please which means you don’t have to cut out treats, just be smart about it 80% of the time. And Enjoy!!!

For healthy recipes visit Medisys Nutrition Tips & Recipes

Disclaimer

The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content. However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider.   As always we encourage your comments on this blog or any others and hope you will join discussions

Valentines Day – Straight From the Heart

Day 30Taking care of loved ones means knowing the signs of heart attack symptoms

Valentine’s Day as we know is a time to acknowledge your loved ones, showing your appreciation and yes, love. But I would suggest the most important thing you can do for those you care the most about, is take care of yourself and your loved ones. For taking care of yourself means you will be there, healthy and strong to take care of others. It is not selfish to take care of yourself, but rather selfless. Why? Because your family will suffer, if you don’t look after yourself, if you become ill, needy and not productive. And taking care of your loved ones is a way of showing love that will have a huge impact, more than chocolates or flowers.

So as we approach Valentine’s Day and all matters related to the heart, I wanted to talk about heart health and some of the issues involved in cardiac health.

The most common heart attack symptom is chest pain, central pressure over the chest or radiating to the neck, chin and left arm, often accompanied by nausea or shortness of breath. In women, we sometimes see variable chest pain or some type of pain, pressure or discomfort in the chest. But it’s not always severe or even the most prominent symptom, particularly in women. We also need to pay attention to other symptoms, such as:

Neck, jaw, shoulder, upper back or abdominal discomfort
Shortness of breath
Right arm pain
Nausea or vomiting
Sweating
Light- headed or dizziness
Unusual fatigue
These symptoms can be subtler than the obvious crushing chest pain often associated with heart attacks. And sometimes we downplay these symptoms.

Certainly if we really want to care for our partner, our family and the ones we love, we need to focus on how to increase the healthy manoeuvres and avoid heart disease. Instead of an extravagant high fat meal in a restaurant, why not consider a cooking class on low fat options? Instead of a sedentary activity, such as a movie, with snacks and junk food, how about trying a new activity such as hiking or snowshoeing? Or maybe a spin class or yoga?

While heart disease is the number one killer, many Canadians still don’t think of the disease as a personal concern. Lack of awareness may be a barrier to timely assessment and treatment. This Valentine’s Day, please take the time to assess your heart health and your families’ health for cholesterol and triglycerides and start to make heart healthy changes in your life.

See you at the gym!!

Disclaimer

The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content.  However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider.   As always we encourage your comments on this blog or any others and hope you will join discussions.

 

 

 

Top Trends in Preventative Health Care – Personalized Medicine

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2016-Science and Technology Increasingly Converge
Part 2

In my previous blog, I have been discussing some of the technological and scientific opportunities in preventative health care. So what does personalized medicine mean?

PERSONALIZED MEDICINE AND GENETIC PROFILING ON THE RISE

Personalized medicine is an emerging practice that uses an individual’s genetic profile to guide decisions about the prevention, diagnosis, and treatment of disease. Knowing a patient’s genetic profile can help doctors select and administer the proper medication or therapy in the correct dose or regimen.
A report by PricewaterhouseCoopers (PwC) highlights that medical science and technological advancements have converged with the growing emphasis on health, wellness and prevention to push personalized medicine to a tipping point. We are now seeing a blurring of the lines between traditional healthcare offerings and consumer-oriented wellness products and services.
I think we need only be open-minded about innovations but also vigilant about expectations and about medical evidence in evaluating these products.

INCREASING USE OF GENOMICS AND OTHER DIAGNOSTICSbigstock-Test-Tubes-in-Science-Research-5143772

What this means is that with the help of genomics and other diagnostics we will increasingly be able to target medical care and identify an individual’s susceptibility to disease to predict how a given patient will respond to a particular drug.

Genetic testing, helping us understand personal risk, may be a wonderful starting point.

Genetic testing will also help eliminate unnecessary treatments, reduce reactions to drugs and increase the efficacy of treatments and, ultimately, improve health outcomes.
In the field of oncology, we do tests on tumors for receptors, as a means of understanding the likelihood of a response to a certain drug. This has become standard for example in breast cancer, learning whether a tumor is hormone sensitive or not, to then decide to treat with a hormone- blocking agent. This is not new. What is new is the arena of testing for prevention, not only for treatment options.

We are also now also seeing the growth of in-home testing of genetic products that are giving consumers information to will enable them to predict better medical risks, detect health issues sooner to manage their health. This early trend will no doubt continue in 2016 and beyond. So let’s welcome new options, but be careful as to medical evidence and expectations.

Disclaimer
The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content.  However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider.   As always we encourage your comments on this blog or any others and hope you will join discussions.

 

 

 

 

 

 

Top Trends in Preventative Healthcare

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Science and Technology Converge
Part I

As a passionate advocate of preventative healthcare and wellness, I am glad to see that there will be an increased focus on prevention, because many older people continue to have chronic diseases which overwhelm their daily activities and are not enjoying a good quality of life in their later years. It is worth emphasizing that while most of us will face some sort of illness in our later years, it is important to live a healthy lifestyle; get enough exercise, eat a healthy diet, avoid smoking, excessive drinking, sugar, salts and unhealthy fats and processed foods. That way we will cope with illness, aging and any disability in a strong and independent manner.

Advances in technology and science are making it easier for people to focus on preventative healthcare. In order to maintain a healthy lifestyle and for a more health conscious society, let’s look at some of the possibilities and opportunities.

 Wearable Technology will continue to grow! And why do I love it?

It seems we need to quantify every step, every workout, every morsel of food and every waking and sleeping minute of the day and as a result there is an ever-expanding range of technologies to support our need to chronicle our daily lives. Interest in mobile apps such as activity trackers like Fitbit will continue to capture consumer interest. According to a report by international consulting firm, PwC, “Adoption of health-related smartphone apps doubled in two years, from 16 percent in 2013 to 32 percent in 2014 and will continue. There are many fitness and activity trackers on the market today, it can be confusing.   PcMagazine, has an excellent article comparing various trackers and recommends you try them out before you buy. Once you’ve bought a fitness tracker, the next step is to integrate it into your daily routine, which I recently wrote about. “You’ve bought a fitness tracker—Now what!

What has worked for me is the challenge of maintaining my commitment by using my Fitbit, trying really hard to maintain that 10,000.00 steps per day. I appreciate a measurable outcome. And yup, I have learned once again, that “hectic does NOT equal aerobic”.

Disclaimer

The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content.  However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider.   As always we encourage your comments on this blog or any others and hope you will join discussions.

Women’s Brains – Our Grey Matter, Matters!! An Update on the Women’s Brain Health Initiative

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What a year 2015 has been for the The Women’s Brain Health Initiative –(WBHI)  a leader in the fight against women’s brain aging disorders and I am proud member of the board of directors.

There have been many exciting developments at Women’s Brain Health Initiative this year. We are creating a global discussion on women’s brain health by increasing awareness in Canada and the United States. In March, we launched WBHI in New York City, which made a huge impact on awareness and support. The event was held at Donna Karan’s Urban Zen location, supported by co-hosts Martha Stewart, Trudie Style, Wendi Murdoch, Ivanka Trump, Arianna Huffington, Tamara Mellon and Barbara Walters. Yes, it was a wonderful night and an impressive group of women who came together to raise awareness about how as women we need to rethink our habits and make better long-term choices for our families and ourselves.

The exposure led to an opportunity to work with Maria Shriver, a tireless spokesperson for women’s brain health and brain aging disease prevention. And this fall, we held a similar wonderful night in Los Angeles supported by Anne Heche, Molly Sims and Camilla Belle among others. So the word is spreading, and by leveraging our amazing relationships and extending our reach to into the US, the momentum is growing everyday.

The exposure led to an opportunity to work with Maria Shriver, a tireless spokesperson for women’s brain health and brain aging disease prevention. And this fall, we held a similar wonderful night in Los Angeles supported by Anne Heche, Molly Sims and Camilla Belle among others. So the word is spreading, and by leveraging our amazing relationships and extending our reach to into the US, the momentum is growing everyday.

At the heart of this is not only to create awareness but to combat brain aging diseases that affect women by focusing on research and the role gender plays in brain health and scientific outcomes.   For the first time in Canada, for instance, sex and gender will now be taken into account in all aspects of research from the cell to lab studies.

And we are most excited about the opportunity to collaborate as The Women’s Brain Health Initiative Canada, WomenAgainstAlzheimer’s USA, Alzheimer’s Research UK and 21st Century BrainTrust® join to form the Global Alliance on Women’s Brain Health to raise awareness of women’s brain health challenges and significantly expand funding for sex-based brain health research, that benefits both men and women.

The latest research confirms dementia develops faster in women than in men, women are more vulnerable to Alzheimer’s, and not just because we live longer. What is not clear, though, is why. If scientists can figure out the mechanism that causes more Alzheimer’s disease in women, they might be able to develop treatments that halt the process. This is the type of research the Global Alliance will fund, for a healthier outcome for both men and women.

The Global Alliance on Women’s Brain Health will define a scientific agenda, drive new funding for research, and convince scientific leaders to assure the most rapid and effective scientific strategies in women’s brain health. It will also raise awareness at the public and private levels of the health, economic and social tsunami that will result without gender-sensitive focus and investment.

Medisys Health Group, Inc. is an active supporter, involved with the Women’s Brain Health Initiative organization by sponsoring speaker’s events, participating in ongoing efforts for awareness and education, as well as placing a special focus on women’s health issues.

www.womensbrainhealth.org or to join the conversation @womensbrains

#women
Disclaimer
The material contained in this blog is for informational and educational purposes. Great efforts are made to maintain the quality of the content.  However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider.   As always we encourage your comments on this blog or any others and hope you will join discussions.

 

 

Is it the end of red meat?

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When weighing the cancer risk of some meats to colorectal cancer moderation is the new normal.

The International Agency for Research on Cancer (IARC) a subsidiary of the World Health Organization, (WHO) ruled that processed meat causes colorectal cancer and red meat e.g. pork, lamb, beef probably does.

The finding was reached by a group of 22 international scientists who scrutinized existing research in more than 800 studies- and concluded there is enough evidence to say that processed meats such as hot dogs and ham increase the risk colorectal cancer. They found that eating as little as 50 grams (almost a pound) of processed meat a day drives up that risk by 18 per cent.

This is not really new; health experts have long recommended limiting the amount of processed meat and red meat from our diet.
Is this latest warning enough to stop people from eating processed meats or red meats? Likely not. But you can moderate your diet—have that occasional hot dog and limit your intake of red meat.
According to Registered Dietician and columnist Leslie Beck, processed meats should be eaten sparingly, if at all. Processed meats refer to meats preserved by smoking, curing, salting or adding preservatives. Ham, bacon, corned beef; pastrami, salami, bologna, sausages, hot dogs, bratwursts, frankfurters and beef jerky are processed meats. So are turkey (and chicken) sausages, smoked turkey and turkey bacon. However, most studies have looked only at processed red meats.

Diets high in red and processed meats are linked to a greater risk of Type 2 diabetes. A steady intake of fat- and sodium-laden processed meats can also increase the likelihood of high blood pressure, being overweight and cardiovascular disease.
But she says that you don’t have to stop eating red meat, its good a good source of high quality protein It is a good source of high-quality protein, B vitamins, iron and zinc. That said if you eat red meat frequently and in large portions, you should cut back. The Canadian Cancer Society recommends a limit of three servings – three ounces each – per week.
Leslie also recommends varying your protein source by adding fish and chicken to your menu, replacing ground beef for ground turkey or chicken in burgers, chili and pasta sauce recipes. Replace deli meats in sandwiches and salads with tuna, salmon, egg or cooked fresh chicken or turkey. Eat at least four meatless meals each week, such as lentil soup, bean salad, chickpea curry, black bean tacos, pasta e fagioli, tofu stir-fry and vegetarian chili.
As always eating a diet that includes a variety of fruit, vegetables, whole grains and legumes lowers the risk of many chronic diseases. So does limiting alcohol intake, maintaining a healthy weight and getting regular exercise. It is simplistic to blame one food or one habit as being the “cause”, rather increasing risk relates to lots of health choices.
Staying healthy requires much more than eating less meat. For healthy recipes visit Medisys Nutrition Tips and Recipes

#healthyliving

Disclaimer
The material contained in this blog is for informational and educational purposes. Great efforts have been made to maintain the quality of the content.  However, it is strongly recommended that the treatment/management of any medical conditions mentioned here, should not be used by an individual/visitor of this blog, on their own, without consulting competent persons such as your doctor, or health care provider.   As always we encourage your comments on this blog or any others and hope you will join discussions.