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Eat These If You Want to Lower Your Risk of Colon Cancer

The Kashmir Monitor





Experts say that 1 in 20 people will end up battling colon cancer. If currently you are in a room with 19 other people, then one of you will be diagnosed with the deadly disease — and it could be you!

What’s so scary about colon cancer is it’s the second leading cause of cancer-related deaths among men and women alike in the US. What’s more, anyone can get it.

Do not worry because it is very much possible for you to steer clear of the very deadly disease, and sometimes it can be as simple as adding certain foods to your diet more often.


Continue reading this article if you want to considerably reduce your risk of colon cancer — below you will come across foods that are said to help keep it from striking.


Consider falling in love with lots and lots of Indian and Middle Eastern dishes, in particular those that contain turmeric.

It’s for the fact that turmeric contains a compound called curcumin that has phenomenal anti-inflammatory properties and thus it can keep cancerous growths from showing up in your large intestine.

Olive Oil

Speaking of fighting off inflammation, experts recommend for you to add olive oil to your diet generously to considerably lower your risk of developing colon cancer.

The Mediterranean diet involves tons of olive oil, and it doesn’t really come as a surprise why the rate of colon cancer in people who go for the said diet is very low, studies say.


See to it that you add tomatoes generously to your diet on a regular basis — this can help lower your risk of waking up one day diagnosed with colon cancer due to its lycopene, an antioxidant that helps keep colon cancer at bay.

While tomatoes are naturally packed with lycopene, you need to have those cancer-fighting antioxidants activated first by exposing them to heat. So in other words, cook your tomatoes before eating them.

Leafy Greens

According to health authorities, a diet that’s high in fiber can considerably lower a person’s risk of suffering from colon cancer one day.

This is why it’s definitely a good idea to ensure that your everyday diet contains leafy green vegetables — their fiber content helps sweep poisonous substances and waste materials out of your colon.


Due to the fact that they are loaded with fiber that helps eliminate poisonous substances before they have the opportunity to cause problems with your colon, beans are good for you.

One more reason exists why you should consume beans regularly — according to scientists, its folate content helps repair abnormal DNA in your large intestine before it potentially triggers cancer development.


Definitely, your everyday diet should never be without fruits if you want to keep colon cancer at bay. Experts suggest adding 6 to 7 servings of fruits (and also vegetables) daily to keep your colon out of harm’s way.

Aside from being packed with fiber, there is another reason why the consumption of fruits can help save you from having colon cancer: they are teeming with cancer-fighting antioxidants.

While there are some foods that you should eat more to lower your risk of having colon cancer one day, there are also those that you should consume less or completely avoid.

The list of foods to avoid is actually considerably shorter than the list of foods to consume more often:

Red meat

Processed or preserved foods, especially those that contain sodium nitrite

Excessive amounts of alcohol

Before you go, make sure that you repost this article so that your family members and friends may also know which foods they should enjoy more (and also eat less) in order to have their risk of osteoporosis lowered.

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Cutting 300 calories in healthy adults known to improve heart health

The Kashmir Monitor



If you think you don’t need to cut calories just because you have a few extra pounds or are healthy, then take note! Even in healthy adults cutting around 300 calories a day significantly improved already good levels of cholesterol, blood pressure, blood sugar, and other markers, suggests a study. The study was published in the journal ‘The Lancet Diabetes & Endocrinology’.

The trial, part of an ongoing project with the National Institutes of Health continues to build on the researchers’ hypothesis that it’s not just weight loss that leads to these improvements, but some more complex metabolic change triggered by eating fewer calories than what’s expended.

“There’s something about caloric restriction, some mechanism we don’t yet understand that results in these improvements. We have collected blood, muscle and other samples from these participants and will continue to explore what this metabolic signal or magic molecule might be,” said William E. Kraus, the study’s lead author.


For the first month of the trial, participants ate three meals a day that would cut one-fourth of their daily calories to help train them on the new diet. Participants were asked to maintain the 25 per cent calorie reduction for two years. Their ability to do that varied, with the average calorie reduction for all participants being about 12 per cent. Still, they were able to sustain a 10 per cent drop in their weight, 71 per cent of which was fat, the study found.

There were numerous improvements in markers that measure the risk of metabolic disease. After two years, participants also showed a reduction in a biomarker that indicates chronic inflammation which has also been linked to heart disease, cancer, and cognitive decline.

“This shows that even a modification that is not as severe as what we used in this study could reduce the burden of diabetes and cardiovascular disease. People can do this fairly easily by simply watching their little indiscretions here and there, or maybe reducing the amount of them, like not snacking after dinner,” said Kraus.

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Just 20-minute ‘nature pill’ can lower your stress

The Kashmir Monitor



Taking just 20 minutes out of your day to stroll or sit near nature will significantly lower your stress hormone levels, a new study suggests.

Healthcare practitioners can use this finding to prescribe ‘nature pills’ to have a real measurable effect, according to researchers from the University of Michigan.

“We know that spending time in nature reduces stress, but until now it was unclear how much is enough, how often to do it, or even what kind of nature experience will benefit us,” said lead author MaryCarol Hunter from the varsity.


For the study, published in the journal Frontiers in Psychology, the research team involved 36 participants. Over an eight-week period, they were asked to take a ‘nature pill’ for at least 10 minutes, three times a week.

Levels of cortisol — a stress hormone — were measured from saliva samples taken before and after taking the ‘nature pill’, once every two weeks.

The data revealed that just a 20 minute nature experience was enough to significantly reduce cortisol levels.

And if you take in a little more nature experience – 20 to 30 minutes sitting or walking – cortisol levels dropped at their greatest rate, the researchers said.

“Our study shows that for the greatest payoff, in terms of efficiently lowering levels of the stress hormone cortisol, you should spend 20 to 30 minutes sitting or walking in a place that provides you with a sense of nature,” Hunter noted.

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Exercise can help in containing arthritis

The Kashmir Monitor



A new study has found that degradation of cartilage due to osteoarthritis could be prevented with the help of exercise. The study, published in the journal Osteoarthritis and Cartilage, demonstrates the benefits of exercise on the tissues that form our joints.

The researchers have shown for the first time how mechanical forces experienced by cells in joints during exercise prevent cartilage degradation by suppressing the action of inflammatory molecules that cause osteoarthritis. During exercise, the cartilage in joints such as the hip and knee is squashed.

This mechanical distortion is detected by the living cells in the cartilage, which then block the action of inflammatory molecules associated with conditions such as arthritis. The researchers showed that this anti-inflammatory effect of physical activity is caused by activation of a particular protein, called HDAC6, which triggers changes in the proteins that form primary cilia.


Pharmaceutical drugs that blocked HDAC6 activation prevented the anti-inflammatory effects of physical activity, while other drug treatments were able to mimic the benefits of exercise. Changes in length of the primary cilia, which are only a few 1000th of a millimetre, provided a biomarker of the level of inflammation.

Cilia got longer during inflammation, but treatments that prevented this elongation successfully prevented inflammation. Su Fu, a PhD student at Queen Mary University of London and study author, said: “We have known for some time that healthy exercise is good for you. Now we know the process through which exercise prevents cartilage degradation.”

Professor Martin Knight, lead researcher of the study added, “These findings may also explain the anti-inflammatory effects of normal blood flow in arteries, which is important for preventing arterial diseases such as atherosclerosis and aneurysm.” The researchers hope that these findings will help in the search for treatments for arthritis. The researchers suggest the results may lead to a whole new therapeutic approach known as “mechanomedicine” in which drugs simulate the effect of mechanical forces to prevent the damaging effects of inflammation and treat conditions such as arthritis.

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