Proactive Breast Cancer Prevention Tips
What is prevention?
Cancer prevention is action taken to lower the chance of getting cancer. By preventing cancer, the number of new cases of cancer in a group or population is lowered. Hopefully, this will reduce the burden of cancer and lower the number of deaths caused by cancer.
Cancer is not a single disease but a group of related diseases. Our genes, lifestyle, and the environment around us work together to increase or decrease our risk of getting cancer. Each person’s cancer risk is made up of a combination of these factors.
Anything that increases your chance of developing cancer is called a cancer risk factor; anything that decreases your chance of developing cancer is called a cancer protective factor.
Some risk factors for cancer can be avoided, but many cannot. For example, both smoking and inheriting certain genes are risk factors for some types of cancer, but only smoking can be avoided. Regular exercise and a healthy diet may be protective factors for some types of cancer. Avoiding risk factors and increasing protective factors may lower your risk but it does not mean that you will not get cancer.
Different ways to prevent cancer are being studied, including:
- Changing lifestyle or eating habits.
- Avoiding things known to cause cancer.
- Taking medicine to treat a precancerous condition or to keep cancer from starting.
- Risk-reducing surgery.
General Information About Breast Cancer
KEY POINTS
- Breast cancer is a disease in which malignant (cancer) cells form in the tissues of the breast.
- Breast cancer is the second most common type of cancer in American women.
Breast cancer is a disease in which malignant (cancer) cells form in the tissues of the breast.
The breast is made up of lobes and ducts. Each breast has 15 to 20 sections called lobes, which have many smaller sections called lobules. Lobules end in dozens of tiny bulbs that can make milk. The lobes, lobules, and bulbs are linked by thin tubes called ducts.
Each breast also has blood vessels and lymph vessels. The lymph vessels carry an almost colorless, watery fluid called lymph. Lymph vessels carry lymph between lymph nodes. Lymph nodes are small, bean-shaped structures that filter lymph and store white blood cells that help fight infection and disease. Groups of lymph nodes are found near the breast in the axilla (under the arm), above the collarbone, and in the chest.
See the following PDQ summaries for more information about breast cancer:
Breast cancer is the second most common type of cancer in American women.
Women in the United States get breast cancer more than any other type of cancer except skin cancer. Breast cancer is second to lung cancer as a cause of cancer death in American women. Deaths from breast cancer have decreased slightly each year between 2013 and 2018. Breast cancer also occurs in men, but the number of new cases is small.
Breast Cancer Prevention
KEY POINTS
- Avoiding risk factors and increasing protective factors may help prevent cancer.
- The following are risk factors for breast cancer:
- Older age
- A personal history of breast cancer or benign (noncancer) breast disease
- Inherited risk of breast cancer
- Dense breast tissue
- Reproductive history resulting in greater exposure to estrogen
- Taking hormone therapy for symptoms of menopause
- Radiation therapy to the breast or chest
- Obesity
- Drinking alcohol
- The following are protective factors for breast cancer:
- Reproductive history resulting in less exposure to estrogen
- Taking estrogen-only hormone therapy after hysterectomy, selective estrogen receptor modulators, or aromatase inhibitors and inactivators
- Estrogen-only hormone therapy after hysterectomy
- Selective estrogen receptor modulators
- Aromatase inhibitors and inactivators
- Risk-reducing or prophylactic mastectomy
- Ovarian ablation
- Getting enough exercise
- It is not clear whether the following affect the risk of breast cancer:
- Hormonal contraceptives
- Chemicals in the environment
- Studies have shown that some factors have little or no effect on the risk of breast cancer.
- Cancer prevention clinical trials are used to study ways to prevent cancer.
- New ways to prevent breast cancer are being studied in clinical trials.
Avoiding risk factors and increasing protective factors may help prevent cancer.
Avoiding cancer risk factors may help prevent certain cancers. Risk factors include smoking, being overweight, and not getting enough exercise. Increasing protective factors such as quitting smoking and exercising may also help prevent some cancers. Talk to your doctor or other health care professional about how you might lower your risk of cancer.
NCI's Breast Cancer Risk Assessment Tool uses a woman's risk factors to estimate her risk for breast cancer during the next five years and up to age 90. This online tool is meant to be used by a health care provider. For more information on breast cancer risk, call 1-800-4-CANCER.
The following are risk factors for breast cancer:
Older age
Besides being a woman, older age is the main risk factor for breast cancer. The chance of getting breast cancer increases as a woman gets older.
A personal history of breast cancer or benign (noncancer) breast disease
Women with any of the following have an increased risk of breast cancer:
- A personal history of invasive breast cancer, ductal carcinoma in situ (DCIS), or lobular carcinoma in situ (LCIS).
- A personal history of benign (noncancer) breast disease.
Inherited risk of breast cancer
Women with a family history of breast cancer in a first-degree relative (mother, sister, or daughter) have an increased risk of breast cancer.
Women who have inherited changes in the BRCA1 and BRCA2 genes or in certain other genes have a higher risk of breast cancer. The risk of breast cancer caused by inherited gene changes depends on the type of gene mutation, family history of cancer, and other factors.
Dense breast tissue
Having breast tissue that is dense on a mammogram is a factor in breast cancer risk. The level of risk depends on how dense the breast tissue is. Women with very dense breasts have a higher risk of breast cancer than women with low breast density.
Increased breast density is often an inherited trait, but it may also occur in women who have not had children, have a first pregnancy late in life, take postmenopausal hormones, or drink alcohol.
Reproductive history resulting in greater exposure to estrogen
Estrogen is a hormone made by the body. It helps the body develop and maintain female sex characteristics. Being exposed to estrogen over a long time may increase the risk of breast cancer. Estrogen levels are highest during the years a woman is menstruating.
The following reproductive factors increase the length of time a woman's breast tissue is exposed to estrogen and may increase the risk of breast cancer:
- Early menstruation: Beginning to have menstrual periods before age 12 increases the number of years the breast tissue is exposed to estrogen.
- Starting menopause at a later age: The more years a woman menstruates, the longer her breast tissue is exposed to estrogen.
- Older age at birth of first child or never having given birth: Pregnancy lowers a woman’s lifetime number of menstrual cycles. Breast tissue is exposed to more estrogen for longer periods of time in women who become pregnant for the first time after age 35 or who never become pregnant.
Taking hormone therapy for symptoms of menopause
Hormones, such as estrogen and progesterone, can be made into a pill form in a laboratory. Estrogen, progestin, or both may be given to replace the estrogen no longer made by the ovaries in postmenopausal women or women who have had their ovaries removed. This is called hormone replacement therapy (HRT) or hormone therapy (HT). Women who take estrogen only menopausal hormone therapy (MHT) have a higher risk of breast cancer. This is especially true for women who began estrogen only MHT close to the time of menopause. The risk of breast cancer does not decrease after women stop taking estrogen. Combination HT is estrogen combined with progestin. This type of MHT increases the risk of breast cancer. Studies show that when women stop taking estrogen combined with progestin, the risk of breast cancer decreases.
Radiation therapy to the breast or chest
Radiation therapy to the chest for the treatment of cancer increases the risk of breast cancer, starting 10 years after treatment. The risk of breast cancer depends on the dose of radiation and the age at which it is given. The risk is highest if radiation treatment was used during puberty, when breasts are forming.
Radiation therapy to treat cancer in one breast does not appear to increase the risk of cancer in the other breast.
For women who have inherited changes in the BRCA1 and BRCA2 genes, exposure to radiation, such as that from chest x-rays, may further increase the risk of breast cancer, especially in women who were x-rayed before 20 years of age.
Obesity
Obesity increases the risk of breast cancer, especially in postmenopausal women who have not used hormone replacement therapy.
Drinking alcohol
Drinking alcohol increases the risk of breast cancer. The level of risk rises as the amount of alcohol consumed rises.
The following are protective factors for breast cancer:
Reproductive history resulting in less exposure to estrogen
A woman’s reproductive history can affect the length of time her breast tissue is exposed to estrogen. Early onset of menstruation, late onset of menopause, later age at first pregnancy, and never having given birth have been linked to an increase in estrogen exposure and breast cancer risk. The following reproductive factors decrease the length of time a woman's breast tissue is exposed to estrogen and may help prevent breast cancer:
- Early pregnancy: Estrogen levels are lower during pregnancy. Women who have a full-term pregnancy before age 20 have a lower risk of breast cancer than women who have not had children or who give birth to their first child after age 35.
- Breast-feeding: Estrogen levels may remain lower while a woman is breast-feeding. Women who breastfed have a lower risk of breast cancer than women who have had children but did not breastfeed.
Taking estrogen-only hormone therapy after hysterectomy, selective estrogen receptor modulators, or aromatase inhibitors and inactivators
Estrogen-only hormone therapy after hysterectomy
Hormone therapy with estrogen only may be given to women who have had a hysterectomy. In these women, estrogen-only therapy after menopause may decrease the risk of breast cancer. There is an increased risk of stroke and heart and blood vessel disease in postmenopausal women who take estrogen after a hysterectomy.
Selective estrogen receptor modulators
Tamoxifen and raloxifene belong to the family of drugs called selective estrogen receptor modulators (SERMs). SERMs act like estrogen on some tissues in the body, but block the effect of estrogen on other tissues.
Treatment with tamoxifen lowers the risk of estrogen receptor-positive (ER-positive) breast cancer and ductal carcinoma in situ in premenopausal and postmenopausal women at high risk. Tamoxifen is also used to treat metastatic breast cancer and to prevent cancer from recurring after surgery to remove breast tumors. Treatment with raloxifene also lowers the risk of breast cancer in postmenopausal women. With either drug, the reduced risk lasts for several years or longer after treatment is stopped. Lower rates of broken bones have been noted in patients taking raloxifene.
Taking tamoxifen increases the risk of hot flashes, endometrial cancer, stroke, cataracts, and blood clots (especially in the lungs and legs). The risk of having these problems increases markedly in women older than 50 years compared with younger women. Women younger than 50 years who have a high risk of breast cancer may benefit the most from taking tamoxifen. The risk of endometrial cancer lasts for 5 years after tamoxifen is stopped, but the risk of cataracts or blood clots does not last long.. Talk with your doctor about the risks and benefits of taking this drug.
Taking raloxifene increases the risk of blood clots in the lungs and legs but does not appear to increase the risk of endometrial cancer. In postmenopausal women with osteoporosis (decreased bone density), raloxifene lowers the risk of breast cancer for women who have a high or low risk of breast cancer. It is not known if raloxifene would have the same effect in women who do not have osteoporosis. Talk with your doctor about the risks and benefits of taking this drug.
Other SERMs are being studied in clinical trials.
Aromatase inhibitors and inactivators
Aromatase inhibitors (anastrozole, letrozole) and inactivators (exemestane) lower the risk of recurrence and of new breast cancers in women who have a history of breast cancer. Aromatase inhibitors also decrease the risk of breast cancer in women with the following conditions:
- Postmenopausal women with a personal history of breast cancer.
- Women with no personal history of breast cancer who are 60 years and older, have a history of ductal carcinoma in situ with mastectomy, or have a high risk of breast cancer based on the Gail model tool (a tool used to estimate the risk of breast cancer).
In women with an increased risk of breast cancer, taking aromatase inhibitors decreases the amount of estrogen made by the body. Before menopause, estrogen is made by the ovaries and other tissues in a woman's body, including the brain, fat tissue, and skin. After menopause, the ovaries stop making estrogen, but the other tissues do not. Aromatase inhibitors block the action of an enzyme called aromatase, which is used to make all of the body's estrogen. Aromatase inactivators stop the enzyme from working.
Possible harms from taking aromatase inhibitors include muscle and joint pain, osteoporosis, hot flashes, and feeling very tired.
Risk-reducing or prophylactic mastectomy
Some women who have a high risk of breast cancer may choose to have a risk-reducing or prophylactic mastectomy (the removal of one or both breasts when there are no signs of cancer). After surgery, the risk of breast cancer becomes much lower in these women and most feel less anxious about their risk of breast cancer. Some women diagnosed with breast cancer may decide to have a healthy breast removed at the same time the breast with cancer is removed. This is called contralateral prophylactic mastectomy. However, it is very important to have a cancer risk assessment and counseling about the different ways to prevent breast cancer before making any decision about surgery.
Ovarian ablation
The ovaries make most of the estrogen that is made by the body. Treatments that stop or lower the amount of estrogen made by the ovaries include surgery to remove the ovaries, radiation therapy, or taking certain drugs. This is called ovarian ablation.
Premenopausal women who have a high risk of breast cancer due to certain changes in the BRCA1 and BRCA2 genes may choose to have a risk-reducing oophorectomy (the removal of both ovaries when there are no signs of cancer). This decreases the amount of estrogen made by the body and lowers the risk of breast cancer. Risk-reducing oophorectomy also lowers the risk of breast cancer in average-risk premenopausal women and in women with an increased risk of breast cancer due to radiation to the chest. However, it is very important to have a cancer risk assessment and counseling before making this decision. The sudden drop in estrogen levels may cause the symptoms of menopause to begin. These include hot flashes, trouble sleeping, anxiety, and depression. Long-term effects include decreased sex drive, vaginal dryness, and decreased bone density.
Getting enough exercise
Women who take part in physical exercise have a lower risk of breast cancer.
It is not clear whether the following affect the risk of breast cancer:
Hormonal contraceptives
Hormonal contraceptives contain estrogen or estrogen and progestin. Some studies have shown that women who are current or recent users of hormonal contraceptives may have a slight increase in breast cancer risk. Other studies have not shown an increased risk of breast cancer in women using hormonal contraceptives.
In one study, the risk of breast cancer slightly increased the longer a woman used hormonal contraceptives. Another study showed that the slight increase in breast cancer risk decreased over time when women stopped using hormonal contraceptives.
More studies are needed to know whether hormonal contraceptives affect a woman's risk of breast cancer.
Chemicals in the environment
Scientists are studying whether exposure to chemicals in the environment may increase a woman's risk of breast cancer. Studies of this kind can be difficult to conduct and interpret for many reasons:
- It is hard to determine the specific chemicals people have been exposed to in the past. It can take decades after a potential exposure before cancer develops, and a person may not be aware of or remember the past exposure.
- Even if a chemical is shown in a laboratory test to cause cancer, this does not necessarily mean it will cause cancer in people exposed to that chemical in the environment. A chemical may cause cancer when tested at high levels in laboratory studies but not at the lower levels seen in the environment.
- Individual chemicals are likely to cause only a small increase in risk, and it can be difficult to detect that increase in the context of the other factors that may influence a woman's risk of breast cancer.
These reasons make it hard to know which chemicals, if any, may increase the risk of breast cancer. More studies are needed to know whether chemicals in the environment affect a woman's risk of breast cancer. For more information, see Environmental Carcinogens and Cancer Risk.
Studies have shown that some factors have little or no effect on the risk of breast cancer.
The following have little or no effect on the risk of breast cancer:
- Having an abortion.
- Making diet changes such as eating less fat or more fruits and vegetables.
- Taking vitamins, including fenretinide (a type of vitamin A).
- Cigarette smoking, both active and passive (inhaling secondhand smoke).
- Using underarm deodorant or antiperspirant.
- Taking statins (cholesterol-lowering drugs).
- Taking bisphosphonates (drugs used to treat osteoporosis and hypercalcemia) by mouth or by intravenous infusion.
- Changes in your circadian rhythm (physical, mental, and behavioral changes that are mainly affected by darkness and light in 24 hour cycles), which may be affected by working night shifts or the amount of light in your bedroom at night.
Cancer prevention clinical trials are used to study ways to prevent cancer.
Cancer prevention clinical trials are used to study ways to lower the risk of developing certain types of cancer. Some cancer prevention trials are conducted with healthy people who have not had cancer but who have an increased risk for cancer. Other prevention trials are conducted with people who have had cancer and are trying to prevent another cancer of the same type or to lower their chance of developing a new type of cancer. Other trials are done with healthy volunteers who are not known to have any risk factors for cancer.
The purpose of some cancer prevention clinical trials is to find out whether actions people take can prevent cancer. These may include exercising more or quitting smoking or taking certain medicines, vitamins, minerals, or food supplements.
New ways to prevent breast cancer are being studied in clinical trials.
Information about clinical trials supported by NCI can be found on NCI’s clinical trials search webpage. Clinical trials supported by other organizations can be found on the ClinicalTrials.gov website.
About This PDQ Summary
About PDQ
Physician Data Query (PDQ) is the National Cancer Institute's (NCI's) comprehensive cancer information database. The PDQ database contains summaries of the latest published information on cancer prevention, detection, genetics, treatment, supportive care, and complementary and alternative medicine. Most summaries come in two versions. The health professional versions have detailed information written in technical language. The patient versions are written in easy-to-understand, nontechnical language. Both versions have cancer information that is accurate and up to date and most versions are also available in Spanish.
PDQ is a service of the NCI. The NCI is part of the National Institutes of Health (NIH). NIH is the federal government’s center of biomedical research. The PDQ summaries are based on an independent review of the medical literature. They are not policy statements of the NCI or the NIH.
PDQ® Screening and Prevention Editorial Board. PDQ Breast Cancer Prevention. Bethesda, MD: National Cancer Institute. Updated <12/10/2021>. Available at: https://www.cancer.gov/types/breast/patient/breast-prevention-pdq. Accessed <10/05/2022>. [PMID: 26389410]
10 Foods & Tips to Help With Arthritis
What is the Arthritis Diet?
Rheumatoid arthritis (RA) is a chronic inflammatory disease affecting about 1% of people around the world. This debilitating condition drastically reduces the quality and length of life. Researchers hypothesize about a “gut-joint axis,” whereby conditions in the gastrointestinal tract impact the onset and progress of RA. Studies indicate certain changes in gut microbiota are responsible for RA. People who want to prevent or treat the symptoms of the disease may benefit from consuming foods that promote gut health. While there is no official arthritis diet, most clinicians agree these foods are especially helpful for fighting the disease.
1. Fish
Some seafood is rich in omega-3 fatty acids, which fight inflammation. In a 2017 study in Arthritis Care and Research, researchers observed an inverse correlation between fish consumption and RA disease activity. The Academy of Nutrition and Dietetics recommends consuming three to four ounces of fish twice weekly. Several studies also suggest that fish oil supplements may help reduce joint pain and swelling, morning stiffness, and disease progression among individuals with RA. The best seafood sources for an arthritis diet are cold-water fish such as salmon, sardines, fresh tuna, anchovies, and scallops. Consuming 600 to 1,000 mg of fish oil every day appears to alleviate RA symptoms.
2. Sulfur-Rich Foods
Sulfur is a natural source of methylsulfonylmethane (MSM), which has demonstrated a remarkable ability to curb joint inflammation and pain. The Arthritis Foundation states that MSM exerts an analgesic effect on the body by muting nerve impulses that transmit pain. Asparagus, garlic, and onions contain high amounts of sulfur, as well as cruciferous vegetables such as broccoli, bok choy, cabbage, and cauliflower.
3. Greens
Some research suggests free radicals, the byproducts of physiological processes, play a major role in the development of RA. Dark green leafy vegetables provide generous servings of antioxidants to help protect cells from damaging free radicals. Greens also contain a rich supply of calcium to strengthen bones. Kale, Swiss chard, collards, and spinach carry copious nutrients that strengthen the immune system, bones, and blood as well.
4. Citrus
Citrus fruits contain anti-inflammatory compounds, contrary to the myth that they have acids that promote inflammation. This food is an excellent source of antioxidants such as vitamin C, which helps the body produce collagen, a vital component of bones. However, grapefruit may interact with some medications that treat arthritis, high blood pressure, and heart problems.
5. Juices
Fruit and vegetable juices and teas can be a refreshing addition to an arthritis diet. Citrus, tomato, carrot, and pineapple juice provide plenty of antioxidants that mitigate the effects of oxidative stress. Tart cherry juice is rich in anthocyanins that fight inflammation, with clinical studies that support its reputation for reducing gout and other RA symptoms. Drink juices in moderation, however, as they tend to be high in sugar and carbohydrates. Avoid drinks with added sweeteners and flavorings. Black, green, and white teas contain compounds that deter cartilage deterioration. These phytochemicals also help inhibit RA joint damage. Green tea has the antioxidant epigallocatechin 3-gallate, which appears to be 100 times more potent than vitamins C and E.
6. Nightshade Vegetables
Nightshade vegetables include tomatoes, eggplants, peppers, and potatoes. Some people recommend avoiding these foods because they contain solanine, a chemical linked to arthritis pain. However, according to the Arthritis Foundation and the Cleveland Clinic, no scientific research proves that nightshade plants aggravate RA symptoms. These vegetables are excellent sources of nutrients worth including in an arthritis diet, though it may be worth speaking to a physician before increasing intake.
7. Beans and Nuts
Legumes are a rich source of protein and compounds that combat oxidative stress and inflammation. Beans such as pinto and kidney also help protect the immune system. Walnuts, almonds, pine nuts, and pistachios contain fats, vitamins, and minerals that lower levels of C-reactive protein (CRP), a marker of inflammation.
8. Oils
Some plant oils can boost an arthritis diet with antioxidant and anti-inflammatory benefits. Healthy unsaturated fats help lower joint pain and CRP levels. Olive oil provides polyphenols associated with reduced RA joint damage. Grapeseed and avocado oils contain vitamin E, which fights inflammation and helps stimulate the growth of cartilage cells. The polyunsaturated fatty acids in walnut oil can reduce inflammation and strengthen the cardiovascular system.
9. Fasting and Vegan Diet
For some people, fasting and plant-based diets are beneficial to managing RA. A study in Clinical Rheumatology reports suppression of RA symptoms in participants who decreased food intake for a short period and adopted a vegan diet afterward. These individuals had limited nutrient supplementation with vegetable juice during their fasting period, followed by a year of a vegan diet. They experienced significantly less joint swelling and pain, CRP levels, and erythrocyte sedimentation rate, which is related to inflammation.
10. What Not to Eat
People with RA should avoid foods that suppress immunity and trigger inflammation, as these may intensify symptoms and promote the onset of other ailments. Limit or eliminate these foods that research links to compromised immunity, weight gain, joint swelling, and pain:
- MSG
- Refined sugar
- Artificial sweeteners such as aspartame, saccharin, sucralose, sorbitol, and acesulfame K
- Hydrogenated oils and trans fats
- High omega-6 oils
- Heavily processed, gluten-heavy grains
Avoiding these foods and increasing intake of wholesome foods may also help individuals lose weight, which in turn relieves stress on bones and joints.
Smiley, J. (2019, April 30). What is the arthritis diet? - facty health. Facty. Retrieved September 23, 2022, from https://facty.com/lifestyle/dietary/what-is-the-arthritis-diet/1/
Healthy Food Alternatives to Help You Lose Weight!
Energy density is the relationship between calories and the weight of a food. Studies show people tend to eat a certain volume of food each day. Foods that have a lot of water and fiber tend to weigh less than foods that are high in fat and sugar.
Fiber and water lower the energy density of foods because they take up volume but don't contribute a lot of calories. When you eat foods low in energy density, you feel full sooner due to a higher volume of food in your stomach. As a result, you eat fewer calories, and this will help you to lose weight. When you eat foods that are high in energy density they take up less volume in your stomach because they have less fiber and/or water.
Since the natural instinct is to eat a certain volume of food you will eat more of these higher energy dense foods to feel full. As a result, it is a lot easier to take in more calories than your body needs.
| Instead of these foods: | Try these: |
| Breakfast | |
| Packaged cereal | Oatmeal with strawberries and skim milk |
| Bacon and eggs | Egg white omelet with veggies and low-fat cheese |
| Bagel or pastry | Whole grain muffin and fruit |
| Lunch | |
| Deli sandwich | Whole grain pita stuffed with veggies |
| Pizza | Pasta with red sauce and a salad |
| Hamburger | Bean or split pea soup |
| French fries | Baked potato and salsa |
| Chef salad | Garden salad with low-fat dressing |
| Dinner | |
| Roast beef | Baked fish and baked beans |
| Fried chicken | Stir fry with veggies and chicken |
| Pasta with meat | Pasta with veggies or soy protein with tomato sauce |
| Lasagna | Low-fat vegetarian lasagna |
| Meatloaf | Brown rice and beans |
| Snacks and Treats | |
| Chips | Baked potato |
| Cookie | Fresh fruit or whole grain muffin |
| Brownie | Fresh fruit with lite chocolate syrup |
| Ice cream | Fruit smoothie or light, fat-free yogurt with fruit |
To calculate the energy density of a food, take the total number of calories per serving and divide it by the weight in grams. For example a food with 130 calories per serving that weighs 30 grams per serving has an energy density of 4.3.
Low energy density foods are less than 1.5 and high energy density foods are greater than 3. Therefore, the example given is a high energy density food.
Health, B. (2022). Home. Healthy Alternatives To Popular, Yet Unhealthy Food Choices | Beaumont Health. Retrieved September 14, 2022, from https://www.beaumont.org/conditions/healthy-food-alternatives
6 Helpful Exercises to Overcome Anxiety
Anxiety is a typical human reaction to stress. But too much anxiety can get in the way of living a healthy, happy life. If you feel caught up in your anxiety, try one or a few of the following exercises anytime and anywhere to find relief. The goal is to perform exercises that can quickly help you relax.
WHY ANXIETY EXERCISES WORKThey address your body’s stress responses — such as increased heart rate, rapid breathing, and tense muscles — and help replace them with what your body feels when you’re relaxed.
1. Relax by breathing
When you’re feeling anxious, you might notice that your heart rate and breathing get a bit faster. You may also begin to sweat and feel dizzy or lightheaded. When you’re anxious, getting your breathing under control can relax both your body and mind.
To get your breathing under control when you’re anxious, follow these steps:
- Sit in a quiet and comfortable place. Put one of your hands on your chest and the other on your stomach. Your stomach should move more than your chest when you breathe in deeply.
- Take a slow and regular breath in through your nose. Watch and sense your hands as you breathe in. The hand on your chest should remain still while the hand on your stomach will move slightly.
- Breathe out through your mouth slowly.
- Repeat this process at least 10 times or until you begin to feel your anxiety lessen.
2. Relax by visualizingHave you ever heard the “finding your happy place” expression? Painting a mental picture of a place that makes you feel relaxed can actually calm your brain and body.
When you start to feel anxious, sit in a quiet and comfortable place. Think of your ideal place to relax. While it can be any place in the world, real or imaginary, it should be an image that you find very calming, happy, peaceful, and safe. Make sure it’s easy enough to think about so you can return to it in your mind when you feel anxious in the future.
Think of all the small details you’d find if you were there. Think about how the place would smell, feel, and sound. Envision yourself in that place, enjoying it comfortably.
Once you have a good picture of your “happy place,” close your eyes and take slow and regular breaths through your nose and out of your mouth. Be aware of your breathing and continue focusing on the place you’ve imagined in your mind until you feel your anxiety lifting. Visit this place in your mind whenever you feel anxious.
3. Relax your muscles
When you feel anxious, you might notice strain or tension in your muscles. This muscle stress can make your anxiety more difficult to manage in the moment you’re experiencing it. By relieving the stress in your muscles, you can usually reduce your anxiety levels.
To quickly relieve your muscle tension during moments of anxiety:
- Sit in a quiet and comfortable place. Close your eyes and focus on your breathing. Breathe slowly into your nose and out of your mouth.
- Use your hand to make a tight fist. Squeeze your fist tightly.
- Hold your squeezed fist for a few seconds. Notice all the tension you feel in your hand.
- Slowly open your fingers and be aware of how you feel. You may notice a feeling of tension leaving your hand. Eventually, your hand will feel lighter and more relaxed.
- Continue tensing and then releasing various muscle groups in your body, from your hands, legs, shoulders, or feet. You may want to work your way up and down your body tensing various muscle groups. Avoid tensing the muscles in any area of your body where you’re injured or in pain, as that may further aggravate your injury.
4. Relax by countingCounting is a simple way to ease your anxiety. When you feel anxiety washing over you, find a quiet and comfortable place to sit. Close your eyes and slowly count to 10. If necessary, repeat and count to 20 or an even higher number. Keep counting until you feel your anxiety subsiding.
Sometimes this relief occurs quickly, but other times it might take a while. Stay calm and patient. Counting can relax you because it gives you something to focus on besides your anxiety. It’s a great tool to use in a crowded or busy space like a store or train where other anxiety exercises might be more challenging to carry out.
ANXIETY EXERCISES TAKE PRACTICE
Relaxation is a skill you learn. Much like physical exercise, it takes practice.
Choose an anxiety exercise and try it until you’re feeling less anxious.
If one exercise doesn’t work, try a different one.5. Relax by staying present
Mindfulness is the practice of being present in your current state and surroundings, gently and without judgment. Staying present can help you create a calm state of mind when you feel your thoughts racing and anxiety building.
To bring yourself outside your thoughts into the present:
- Find a quiet and comfortable place to sit and close your eyes.
- Notice how your breathing and body feel.
- Now shift your awareness to the sensations you observe in your surroundings. Ask yourself What’s happening outside of my body? Notice what you hear, smell, and feel in your environment.
- Change your awareness several times from your body to your environment and back again until your anxiety starts to fade.
6. Relax by interrupting your anxious thinkingIt can be hard to think clearly when you feel anxious. Sometimes anxious thinking can make us believe harmful thoughts that are untrue or make us do things that make our anxiety worse. It can be helpful to break or interrupt your anxious thoughts so you can think clearly and react appropriately to your thoughts.
Here’s how to break your anxious thought cycle:
- Ask yourself whether endless worry is a problem for you. If the answer is yes, it’s good to be aware of that.
- Try different ways of interrupting your anxious thought process, such as:
- Singing a silly song about your anxiety to an upbeat tempo, or speaking your anxieties in a funny voice.
- Choose a nice thought to focus on instead of your anxiety. This could be a person you love, your happy place, or even something you look forward to doing later that day, such as eating a nice dinner.
- Listen to music or read a book.
- Be conscious when you shift your attention from your anxiety to a task at hand and notice how you feel.
The takeawayAnxiety can intrude on thoughts and activities, and sometimes it’s hard to make anxiety go away. But know that it’s possible to get relief, even if you feel caught up in it. Next time you’re feeling anxious, give one of these anxiety exercises a try.
Anxiety can intrude on thoughts and activities, and sometimes it’s hard to make anxiety go away. But know that it’s possible to get relief, even if you feel caught up in it. Next time you’re feeling anxious, give one of these anxiety exercises a try.
Cirino, E. (2020, February 11). Anxiety exercises: 6 exercises for relief and relaxation. Healthline. Retrieved September 8, 2022, from https://www.healthline.com/health/anxiety-exercises#takeaway
What you need to know about Monkeypox!
Monkeypox symptoms
People with monkeypox get a rash that may be located on or near the genitals (penis, testicles, labia, and vagina) or anus (butthole) and could be on other areas like the hands, feet, chest, face, or mouth.
- The rash will go through several stages, including scabs, before healing.
- The rash can initially look like pimples or blisters and may be painful or itchy.
Other symptoms of monkeypox can include:
- Fever
- Chills
- Swollen lymph nodes
- Exhaustion
- Muscle aches and backache
- Headache
- Respiratory symptoms (e.g. sore throat, nasal congestion, or cough)
You may experience all or only a few symptoms
- Sometimes, people have flu-like symptoms before the rash.
- Some people get a rash first, followed by other symptoms.
- Others only experience a rash.
How long do monkeypox symptoms last?
Monkeypox symptoms usually start within 3 weeks of exposure to the virus. If someone has flu-like symptoms, they will usually develop a rash 1-4 days later.
Monkeypox can be spread from the time symptoms start until the rash has healed, all scabs have fallen off, and a fresh layer of skin has formed. The illness typically lasts 2-4 weeks.
- Avoid close contact, including sex or being intimate with anyone, until you have been checked out by a healthcare provider.
- If you don’t have a provider or health insurance, visit a public health clinic near you.
- When you see a healthcare provider, wear a mask, and remind them that this virus is circulating in the area.
U.S. Department , of H. & H. S. (2022, August 5). Signs and symptoms. Centers for Disease Control and Prevention. Retrieved August 29, 2022, from https://www.cdc.gov/poxvirus/monkeypox/symptoms.html
Top 10 fruits to boost your immune system!
Everyone is aware that consuming fruit daily can be beneficial to your health in general, but with airborne viruses and Flu Season being present it is more important than ever to focus on your immune system! To make sure you're consuming things that directly contribute to your immune system we have provided a list of the top ten fruits associated with boosting immune systems.
Go through this list that includes the top ten fruits that boost immunity, which is of paramount importance in the wake of the pandemic, and also impart other health benefits if consumed regularly.
1. Blueberries
Blueberries are one of the best fruits that boost immunity, containing a type of flavonoid called anthocyanin, which exhibits antioxidant properties and can help boost the immune system.
A 2016 study concluded that flavonoids play a pivotal role in the immune defence system of the respiratory tract of a person.
One cup of blueberries contains about 4 grams of fibre and merely 15 grams of carbohydrates. You also get 24 per cent of your routine recommended vitamin C and about 36 per cent of the approved dose of vitamin K.
Researchers also deduced that people who consumed foods rich in flavonoids were less likely to pick up an upper respiratory tract infection, or the common cold, compared to those who did not.
2. Citrus fruits
Most people immediately turn to vitamin C after catching a cold. Such behaviour is observed because it helps strengthen your immune system.
Vitamin C increases the production of white blood cells, which are the frontline of defence against fighting infections.
Almost all citrus fruits are rich sources of vitamin C. Some popular citrus fruits include –
- grapefruit
- clementines
- tangerines
- oranges
- limes
- lemons
3. Papaya
Papaya is yet another fruit that boosts immunity and comes loaded with vitamin C. You can get almost double the daily prescribed amount of vitamin C in a single medium fruit.
Papayas contain a digestive enzyme called papain that harbours anti-inflammatory effects. Papayas also have substantial amounts of potassium, magnesium, and folate, all of which improve your overall well-being.
4. Kiwi
Like papayas and other fruits that boost immunity, kiwis come naturally packed with a plethora of essential nutrients, such as folate, vitamin K, potassium, and vitamin C.
Vitamin C boosts the production of white blood cells to fight infection, while various other nutrients found in kiwi ensure the healthy functioning of the rest of your body.
5. Pineapple
Pineapple is rich in vitamin C and manganese. It contains an enzyme called bromelain.
Bromelain helps the body to absorb antibiotics, control diarrhoea, and even fight diabetes, heart disease, as well as cancer, corresponding to a study conducted by Biotechnology Research International.
You can incorporate pineapple into your diet by eating it as a snack or including it in your smoothies. You can also put some pineapple in your oatmeal or chop it up into some salsa.
6. Watermelon
When it comes to fruits that boost immunity, watermelons help you stay hydrated, boasting many other health benefits such as lowering blood pressure, regulating the immune system, and helping with muscle soreness.
Watermelon contains a plethora of nutrients such as vitamin C, copper, potassium, vitamin A, as well as vitamin B5.
Watermelon also contains a significant level of citrulline that you can find in the white part of the watermelon rind.
Citrulline turns into the amino acid arginine inside the body, which helps in the healthy functioning of your internal organs, which include your lungs and reproductive system.
7. Apples
Apples are cheap, readily obtainable, sweet, and healthy. Not only do they boost immunity, but reduce your weight, which can help prevent several diseases linked to obesity.
A study concluded that subjects who ate apple slices before a meal consumed an average of 200 fewer calories during their main-course meal.
Apple peels and flesh contain polyphenols, which is an antioxidant that can help reduce the risk of strokes and heart disease by significantly boosting immunity.
8. Grapefruit
Grapefruits are packed with nutrients, as just half of a grapefruit contains about 64 per cent of your daily recommended vitamin C and small sums of protein, manganese, vitamin A, folate, thiamine, and magnesium.
You must practice the daily consumption of organic foods as they adhere to international standards of healthy meals. Organic farming safeguards the environment because of its eco-friendly cultivation practices.
Grapefruit contains an enormous variety of antioxidants. One of these is lycopene, which reduces the risk of cancer in several studies. Grapefruit contains flavones which exhibit anti-inflammatory properties.
9. Avocado
According to a study, an avocado contains substantial amounts of vitamin E, iron, and potassium and is high in monounsaturated fat that helps lower your cholesterol and promotes a healthy immune system.
The potassium in avocados regulates blood pressure and fights fatigue, and they are also rich in omega-3 fatty acids, which reduce the risk of heart disease.
Other nutrients include vitamins B6, C, and D, which are required by your immune system to keep you healthy. Some types of fat in avocados can help protect against certain types of cancers.
10. Pomegranate
As per the BBC Good Food, pomegranates comprise about three times the amount of antioxidants you will receive in either green tea or red wine.
Studies have also indicated that pomegranates can fight inflammation and lower blood pressure as well as the risk of heart disease.
Pomegranates contain two unique compounds that include punicalagin and punicic acid. Because of these compounds, pomegranates have been linked to a greater success rate in fighting some classes of cancers.
Final Words
While fruits that boost immunity provide copious benefits from their daily consumption, they are especially beneficial if you wish to stay as safe as possible during the pandemic.
Consider purchasing organic food for regular consumption as it can protect your children and family from cancer-inducing pesticides. Buying organic food can also help farmers eliminate middle-men and achieve sustainable livelihoods.
Include the fruits mentioned above in your everyday diet before or after meals, and you will not have to worry about catching viral, flu, or some other communicable diseases.
Nutrition, H. and. (2020, November 18). Fruits for immunity boosting in 2020. Here are the top 10 fruits that boost immunity in 2020 - 24 mantra organic. Retrieved August 24, 2022, from https://www.24mantra.com/blogs/health-and-nutrition/fruits-for-immunity-boosting-in-2020/
5 Healthy Meals for Busy Weeknights
Fall is in full swing along with all the busyness that comes with it. Our family can’t always sit down to eat together. Yet even on busy days, with a little planning, I can have a healthy dinner ready.
This means the meal tastes just as good warmed up as it did hot off the stove. I also like to make balanced healthy meals that are tasty enough to keep the complaining at bay.
I find that pastas, casseroles, rice bowls, skillet dinners, and sandwiches work best for prepping now for eating later. They also need minimal sides, if any. The variety of flavors and textures are satisfying, leaving just enough room for a (healthy-ish) dessert.
Pasta With Turkey Meatballs and Roasted Vegetables
Ingredients
For the vegetables:
- 3 medium (about 3/4 pound) zucchini, cut into half moons
- 2 large (about 3/4 pound) red bell peppers, sliced into 1-inch strips
- 1 medium yellow onion, sliced into half moons
- 1 tablespoon olive oil
- 1/2 teaspoon salt
For the meatballs:
- 1 pound ground turkey
- 1 large egg
- 2 tablespoons mayonnaise
- 1/2 cup plain breadcrumbs
- 1 teaspoon Italian seasoning (or 1/4 teaspoon each dried oregano, basil, marjoram, and rosemary)
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
For the pasta:
- 1 pound small-shaped pasta, like orecchiette, bow ties, or rotini
- 2 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 1/4 cup fresh parsley, chopped
-
Preheat the oven to 425ºF:
Line two baking sheets with aluminum foil or silicone baking mats.
-
Begin roasting the vegetables:
Toss the vegetables with the olive oil and salt. Spread them out on one of the baking sheets in a single, even layer. Roast the vegetables for 30 minutes.
-
Prepare and begin roasting the meatballs:
In a medium mixing bowl, combine the ground turkey, egg, mayonnaise, bread crumbs, and seasonings. Roll into 1-inch meatballs and place on the second baking sheet, about 1/2-inch apart.
Roast the meatballs for 20 minutes in the oven alongside the vegetables.
-
Boil the pasta:
Once both the vegetables and meatballs are in the oven, put a large pot of water on the stove to boil. Salt the pasta water to taste (I use about three tablespoons for a big pot) and boil the pasta. Cook the pasta according to the instructions on the package and drain.
-
Toss everything together and serve:
In the pasta pot, stir together the roasted vegetables, meatballs, and pasta with the olive oil, lemon juice, and parsley. Serve hot.
Cauliflower Pasta Bake
Ingredients
For the pasta:
- 1 large head cauliflower
- 3 tablespoons olive oil
- 1 medium yellow onion
- 3/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1/2 pound pasta, such as shells, pipe rigate, or rigatoni
- 1/2 cup (1 1/2 ounces) finely grated Parmesan
- 1 cup milk, whole or 2%
- Zest from 1 lemon (about 1 tablespoon zest)
- 2 tablespoons chopped thyme leaves
- 3 cups (8 ounces) grated Gouda
For the cracker topping:
- 14 (1 small sleeve) Ritz crackers or similar buttery crackers
- 2 tablespoons finely grated Parmesan
- 2 tablespoons melted butter
- 2 tablespoons chopped fresh parsley
Method
-
Preheat the oven to 425ºF:
Place one rack in the top third of the oven and one rack in the lower third.
-
Prepare the cauliflower and the onions:
Trim away the outer leaves and cut the cauliflower into slices roughly 1/4-inch thick. Some smaller florets will fall away; this is fine.
Spread the cauliflower slices and any florets that have fallen off on a rimmed baking sheet. Drizzle with 2 tablespoons of the oil. Using your hands, rub the oil into the cauliflower, coating both sides. Sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper.
Roughly chop the onion. On a second baking sheet or in an ovenproof skillet, toss the onions with the remaining 1 tablespoon of the oil and sprinkle with 1/4 teaspoon salt.
(Roasting the cauliflower and onions on separate pans will give them more space and help them roast better.)
-
Roast the cauliflower and onions:
Place the cauliflower on the lower rack of the oven and the onions on the top rack. Roast for 25 to 30 minutes, until both are tender and golden. Flip the cauliflower once during roasting; stir the onions occasionally. Remove the onions from the oven if they finish before the cauliflower or start to burn.
Let the vegetables cool slightly in their pans. Break the cauliflower into smaller florets.
-
Lower the oven temperature to 375ºF for baking the pasta
-
While the vegetables roast, cook the pasta:
Bring a large pot of salted water to a boil. Add the pasta to the boiling water and cook for 8 to 10 minutes, or until al dente (do not overcook or the pasta will become mushy after baking). Scoop out and reserve 1 cup of the pasta cooking water.
Drain the pasta in a colander.
-
Assemble the casserole:
Return the drained pasta to the pot and immediately stir in 1/2 cup of Parmesan while the pasta is still hot. Once the cheese has melted and absorbed into the pasta a little, stir in the milk.
Add the roasted cauliflower and onion, lemon zest, thyme and Gouda, and stir well. Taste and add more salt and pepper, if you like. If the mixture seems dry, add a little pasta cooking water, a tablespoon at a time.
Transfer to a 3- or 4-quart baking dish.
-
Top with the crispy cracker crumbs:
Place the crackers in a zip-top bag and crush with a rolling pin until coarsely crumbled.
In a bowl, mix the crushed crackers with 2 tablespoons Parmesan, the melted butter and parsley. Sprinkle this evenly over the pasta.
-
Bake the pasta:
Bake for 35 to 40 minutes, or until the pasta is hot and the top is golden.
-
Cool briefly and serve:
Leftovers can be refrigerated for up to 5 days and reheated in a microwave or a warm oven.
Ginger Pork Rice Bowls
Ingredients
For the bowls:
- 1 tablespoon olive oil
- 1/2 cup diced white onion
- 1 pound ground pork
- 3 cloves garlic
- 1 tablespoon grated fresh ginger (about 1 inch, peeled)
- 1 tablespoon soy sauce (use tamari to keep the recipe gluten-free)
- 1 large carrot, shredded
- 1 medium cucumber, sliced
- 1/3 cup fresh parsley
- 1/3 cup fresh basil
- 1/3 cup fresh mint
- 1 cup dried jasmine rice, to serve
- 1 lime, sliced, to serve
- Sweet soy sauce, to serve
- Sesame seeds, garnish
Method
-
Cook the rice:
Add dried rice to a medium pot and rinse with cold water until the water runs clear. Fill the pot until water covers the rice by about 1/4 inch. Place over high heat and bring to a simmer.
Once simmering, stir the rice, cover it, and turn heat down to very low. Simmer rice slowly for 8 to 10 minutes, then test rice. If it’s cooked through (i.e. not crunchy), drain off any extra water, remove from heat, cover and steam for five minutes, then fluff with a fork.
-
Cook the pork:
In a large skillet over medium-high heat, add the olive oil and diced onions. Cook until the onions turn translucent, 3 to 4 minutes. Add ground pork and break up with a spatula continuously while cooking until the pork is crumbly, browned, and cooked through, 7 to 8 minutes.
When the pork is almost done cooking, add garlic, ginger, and soy sauce. Stir, and cook for another minute or two to combine flavors.
-
Assemble the rice bowls:
Add 1/2 to 3/4 cup of cooked jasmine rice to a wide bowl. Top with 1/2 cup of the pork mixture, sliced cucumbers, shredded carrots, and the herb mix. Sprinkle the bowl with sweet soy sauce and sesame seeds.
Leftovers keep well for up to 5 days. Reheat the pork and rice in the microwave in 30-second bursts until warm.
Apple Cider Chicken Thighs with Sweet Potatoes
Ingredients
- 4 to 5 bone-in, skin-on chicken thighs (about 2 pounds)
- 2 medium sweet potatoes, diced (about 2 cups diced)
- 1/2 white onion, sliced thin
- 1/2 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 1 cup apple cider
- 1/2 cup chicken stock
- 1 tablespoon fresh rosemary
- Cooked rice or orzo, for serving (optional)
Method
-
Preheat oven to 350˚F
-
Sear the chicken thighs:
Season the chicken thighs on both sides with kosher salt and pepper. Add chicken thighs skin-side down to a large, cold cast iron skillet. Place the skillet over medium heat and let the thighs cook, untouched, for 15 minutes, until the skin is deeply golden and crispy.
-
Add the remaining ingredients:
After the chicken thighs have cooked for 15 minutes, carefully flip them. Add the sweet potatoes, onion, apple cider, chicken stock, and fresh rosemary to the skillet. Stir gently to make sure ingredients are distributed evenly. The thighs should only be submerged halfway in the liquid so the skin stays crispy while baking.
-
Cook the chicken thighs in the oven:
Transfer the skillet to the oven and cook for 30-35 minutes, or until sweet potatoes are fork-tender and the chicken is cooked through. (It should reach at least 165 ̊F in the thickest part.) It’s very hard to overcook chicken thighs in this environment, so don’t worry if they register much hotter than that.
-
Serve the chicken thighs:
Divide the chicken thighs between four plates and add cooked rice or orzo to the side, which is great for soaking up the juices. Spoon sweet potatoes and onions on top.
Salmon Burgers with Chive and Lemon Mayonnaise
Ingredients
For the burgers
- 1 large egg
- 2 tablespoons Dijon mustard
- 1 lemon, zested plus 1 tablespoon juice
- 2 tablespoons capers, chopped if large
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 cup parsley leaves, packed
- 1/4 red onion, cut into 1-inch pieces
- 1 1/4 pounds skinless salmon fillet, cut into 1-inch pieces
- 3/4 cup panko
- 2 tablespoons olive oil
For the lemon chive mayonnaise
- 3/4 cup mayonnaise
- 1 1/2 tablespoons lemon juice
- 2 tablespoons chives, finely chopped
- 1 tablespoon drained horseradish
- 1 teaspoon Dijon mustard
- Pinch black pepper
To serve
- 4 burger buns
- 4 slices tomato
- 4 slices red onion
- 4 leaves lettuce
Special Equipment
- Food processor
Method
-
Whisk the egg and seasonings together:
In a medium bowl, whisk the egg, mustard, lemon zest and juice, capers, salt, and pepper until blended.
-
Pulse the parsley and onion in a food processor:
In a food processor, pulse the parsley and onion 4 to 5 times, or until finely chopped. Transfer to the bowl with the egg mixture.
-
Pulse the salmon in a food processor:
Without washing out the food processor bowl, pulse the salmon chunks in 3 or 4 short bursts, or until they are in 1/4-inch size pieces.
You want the mixture to be slightly chunky, not a puree. Make sure not to over process the mixture. Transfer the salmon to the bowl with the egg mixture, parsley, and onion.
-
Add the panko, shape the burgers, and refrigerate:
Add the panko to the bowl with the salmon mixture and mix until the ingredients are well combined.
Divide and form the mixture into four 4-inch patties that are about 1-inch thick. Place them in a single layer on a large plate and refrigerate for 30 minutes.
-
Make the chive mayonnaise:
In a small bowl, combine the mayonnaise, lemon juice, chives, horseradish, mustard, and pepper.
-
Cook the burgers:
On the stovetop: In a large non-stick skillet over medium heat, add 2 tablespoons of oil. Add the burgers to the pan once the oil is hot and cook, without disturbing for 4 minutes, or until the burgers are golden brown.
Flip the burgers and cook them on the other side for 3 to 4 minutes, or until golden and an instant read thermometer inserted into the center of a burger registers 130°F. Transfer burgers to a plate.
On the grill: Heat the grill to high heat. Use tongs to dip a folded square of paper towel in 2 tablespoons of oil and generously brush the oil over the grates. Place the burgers on the grill and cook without disturbing for 4 minutes, or until golden brown.
Turn and cook the burgers on the other side for 3 to 4 minutes, or until an instant read thermometer inserted into the center of a burger registers 130°F. Transfer to a plate.
-
Assemble the burgers and serve:
If you like, toast the buns in the non-stick skillet or grill for 30 seconds to a minute, or serve on soft buns.
On the bottom of the 4 hamburger buns, spread some chive mayonnaise. Top with the burgers, tomato, onion, and lettuce and the top bun. Serve while the burgers are still warm.
Knecht, R. (2021, September 28). 5 nutritious meals for when your busy, busy, busy. Simply Recipes. Retrieved August 22, 2022, from https://www.simplyrecipes.com/5-healthy-meals-for-busy-weeknights-5201792
Walking: Trim your waistline, improve your health
Can you really walk your way to fitness? You bet! Get started today.
Know the benefits
Physical activity doesn't need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life.
For example, regular brisk walking can help you:
- Maintain a healthy weight and lose body fat
- Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes
- Improve cardiovascular fitness
- Strengthen your bones and muscles
- Improve muscle endurance
- Increase energy levels
- Improve your mood, cognition, memory and sleep
- Improve your balance and coordination
- Strengthen immune system
- Reduce stress and tension
The faster, farther and more frequently you walk, the greater the benefits. For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers. This can be a great way to get aerobic activity, improve your heart health and increase your endurance while burning calories.
You can also alternate periods of brisk walking with leisurely walking. This type of interval training has many benefits, such as improving cardiovascular fitness and burning more calories than regular walking. And interval training can be done in less time than regular walking
Consider your technique
Turning your normal walk into a fitness stride requires good posture and purposeful movements. Ideally, here's how you'll look when you're walking:
- Your head is up. You're looking forward, not at the ground.
- Your neck, shoulders and back are relaxed, not stiffly upright.
- You're swinging your arms freely with a slight bend in your elbows. A little pumping with your arms is OK.
- Your stomach muscles are slightly tightened and your back is straight, not arched forward or backward.
- You're walking smoothly, rolling your foot from heel to toe.
Plan your routine
As you start your walking routine, remember to:
- Get the right gear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock.Wear comfortable, loose-fitting clothes and gear appropriate for all types of weather, such as layers in cooler weather. Aim to wear moisture-wicking fabrics, which will keep you more comfortable. If you walk outdoors when it's dark, wear bright colors or reflective tape for visibility. Wear sunscreen, a hat and sunglasses if you're going out during the day.
Some people choose to use an activity tracker, app or pedometer. These can be helpful to track your time, distance, heart rate and calories.
- Choose your course carefully. If you'll be walking outdoors, avoid paths with cracked sidewalks, potholes, low-hanging limbs or uneven turf.If the weather isn't appropriate for walking, consider walking in a shopping mall that offers open times for walkers.
- Warm up. Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise.
- Cool down. At the end of your walk, walk slowly for five to 10 minutes to help your muscles cool down.
- Stretch. After you cool down, gently stretch your muscles. If you'd rather stretch before you walk, remember to warm up first.
Set realistic goals
For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:
- Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Greater amounts of exercise will provide even greater health benefits. But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefits.
- Strength training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
As a general goal, aim for at least 30 minutes of physical activity a day. If you can't set aside that much time, try several short sessions of activity throughout the day. Any amount of activity is better than none at all. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide health benefit.
Remember it's OK to start slowly — especially if you haven't been exercising regularly. You might start with five minutes a day the first week, and then increase your time by five minutes each week until you reach at least 30 minutes.
For even more health benefits, aim for at least 60 minutes of physical activity most days of the week.
Track your progress
Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration. Just think how good you'll feel when you see how many miles you've walked each week, month or year.
Try using an activity tracker, app or pedometer to calculate steps and distance. Or record these numbers in a walking journal.
Stay motivated
Starting a walking program takes initiative. Sticking with it takes commitment. To stay motivated:
- Set yourself up for success. Start with a simple goal, such as, "I'll take a 5- or 10-minute walk during my lunch break." When your 5- or 10-minute walk becomes a habit, set a new goal, such as, "I'll walk for 20 minutes after work."
Find specific times for walks. Soon you could be reaching for goals that once seemed impossible.
- Make walking enjoyable. If you don't like walking alone, ask a friend or neighbor to join you. If you're energized by groups, join a health club or walking group. You might like listening to music while you walk.
- Vary your routine. If you walk outdoors, plan several different routes for variety. If you often walk in your neighborhood, consider walking somewhere new, such as a city or state park. Try taking routes with hills or stairs as you become used to walking more. Or walk faster for a few minutes and then slow down for a few minutes and repeat the cycle. If you're walking alone, tell someone which route you're taking. Walk in safe, well-lit locations.
- Take missed days in stride. If you find yourself skipping your daily walks, don't give up. Remind yourself how good you feel when you include physical activity in your daily routine, and then get back on track.
Once you take that first step, you're on the way to an important destination — better health.
Staff, M. C. (2021, May 19). Walk your way to fitness. Mayo Clinic. Retrieved August 18, 2022, from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261
Telemedicine: Helping You Manage Your Health Through a Pandemic
Since the beginning of the pandemic factors including social-distancing mandates, employee shortages, fear of human contact, and shortened business hours have limited the number of patients doctors offices are able to see daily. These factors have led to patients having to wait weeks or even months to secure an appointment.
Unfortunately, this led to thousands of individuals developing health conditions that could have easily been prevented if they were identified earlier. Even individuals who generally get checkups and had no pending health concerns were affected. In addition, the elderly and individuals with pre-existing health issues were left to suffer, resulting in many passing away from untreated complications.
Compassionately aware of this healthcare crisis, My Doctors Live has utilized telemedicine to consult millions of patients from the comfort of their office or home. With the help of our technology platform doctors were able to consult the patient digitally in their own home! Our doctors have now consulted patients for Covid-19 at home testing, remote patient monitoring, chronic disease analysis, dermatology needs, psychiatric consultations, genetic testing for cancer, screening for anesthesia prior to surgery, or a treatment diagnosis, and more.