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Replacing Red Meat With Oily Fish Can Protect Your From Colon Cancer

Replacing Red Meat With Oily Fish Can Protect Your From Colon Cancer

Colon cancer occurs when out of control cell growth occurs in the colon – the lower section of the large intestine. According to the Colon Cancer Alliance, this particular cancer is the third most commonly diagnosed cancer in the US. It is the second leading cause of cancer deaths in both men and women combined. The American Cancer Society estimates that  approximately 140,000 people will be diagnosed and more than 50,000 will die from this disease, this year alone.

The good news is – if caught early – it is one of the most highly treatable forms of cancer. Even better news is that in most cases it is preventable.

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Consume Less Red Meat

There have been conflicting reports linking red meat and colon cancer. The results from numerous studies are in and the definitive answer to this question is yes – high consumption of red meat is linked to an increased risk of colon cancer. A meta-analysis of 29 studies of meat consumption and colon cancer concluded that consuming large amounts of red meat increases the risk of developing colon and or bowel cancer by 28%, and eating lots of processed meat increases the risk by as much as 20%.  Australia Nutritionist Teresa Mitchell-Paterson says it all comes down the amount of red meat we are eating.

“It’s about how much red meat you’re consuming,” Mitchell-Paterson told The Huffington Post Australia. “If you’re consuming 500 grams of red meat or 500 grams of red meat combined with processed meat (bacon, salami, sausages, etc.) per week, that’s the amount we try to stay below.”

The primary reason red meat consumption is linked to colon cancer is due to the way it sits in the bowel wall. Experts have found that red and processed meats travel through the bowel slowly. The chemicals in the meat sit against the bowel wall and irritate it. This can cause an increase in inflammation, a quicker turnover of cells and the potential for cancer to develop in that area.

Red meat includes beef, pork, lamb and goat – so foods like hamburgers, minced beef, pork chops and roast lamb are included. Processed meat includes any meat that has undergone any type of chemical processing. This includes meat that has been smoked, cured, and salted such as hot dogs, sausages, salami, bologna, bratwurst, bacon, salt pork, cold cuts and lunch meat, ham, pastrami, pepperoni, smoked fish, corned beef, and jerky. It turns out that when processed, cancer-causing (carcinogenic) chemicals are created in meat and these chemicals, when eaten, increase the risk of colon cancer.

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Below are a few simple tips that can drastically lower your risk for developing this type of cancer:

  • Limit red meat consumption to 500 grams or less per serving and eat no more than two to three servings per week. A good way to measure is by using the palm of your hand as a guide. The serving of meat should be no larger than your palm and 3-4 cms in thickness.
  • Watch how the meat is cooked. Avoid eating meat that has been burnt or charred. Burnt meat releases polycyclic aromatic, hydrocarbons, heterocyclic aromatic amines and N-nitroso compounds, which are dangerous compounds and can wreak havoc on your colon.
  • Combining resistant starch with meat consumption  may lower the cancer risk. Eating foods such as beans, legumes, cold potato, banana, whole grains and seeds along with the meat reduces the contact time against the bowel wall and lowers the overall risk.

Consume More Oily Fish

A great way to help prevent or at least lower your risk of developing colon cancer is by eating more oily fish – or better yet, replacing red meat with oily fish. A recent study revealed a pretty profound result in people who had already developed colon cancer. When the patients in the study consumed small amounts of fish containing omega 3 fatty acids, they cut their chances of dying from cancer by 70 percent. Researchers believe that omega-3 can suppress tumor growth and block blood supply to cancer cells.

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Fish rich in omega-3 fatty acids include “oily fish” such as salmon, mackerel, tuna, sardines, and bluefish. The American Heart Association recommends eating fish at least twice a week, particularly those that are high in omega-3 fatty acids. There are many reasons researchers believe omega-3s assist in fighting cancer. For example, they may reduce the production of enzymes that promote cancer cell growth, speed up the rate at which cancer cell death occurs and suppress the formation of new blood vessels required for cancer cells to grow. The most simple explanation is that the oil from the fish helps to provide a coating on the colon walls and allow foods to pass through the colon more quickly as opposed to just sitting in the walls causing inflammation.

Becoming aware of how to prevent colon cancer is the first step in prevention. Making these very simple changes in your diet can drastically improve your health. Benjamin Franklin said it best: “An ounce of prevention is worth a pound of cure.”

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Denise Hill

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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