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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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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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