5 Best Ways to Prevent Breast Cancer

 

October is celebrated as Breast Cancer Awareness Month worldwide, which is also known as Pink October to increase the wakefulness on this dreadful disease. While majority of women are aware of breast cancer, many forget to take the steps and chalk out a plan to detect the disease in its early stages. There is also less awareness about the proper diet which actually helps to prevent the risk of Breast Cancer.

The World Health Organization (WHO) has predicted that by 2020 the number of breast cancer cases will jump to an alarming figure and one in every eight women would run the risk of developing the disease in her lifetime. Nearly 85% of women diagnosed with breast cancer DO NOT have a family history when caught early. The best part is that breast cancer has a 98% survival rate.

A healthy diet and lifestyle modification can reduce the chances of breast cancer by nearly 40%. Some of the factors like family history can’t be changed but there are lifestyles changes that you can make to lower down the risk of the breast cancer.

Let’s have a look at them :


1. Keep your weight in check: Maintaining a healthy weight is an important factor to reduce the risks of various types of cancers which includes the risk of breast cancer especially after menopause

Time to start that diet

2. Breastfeeding is a must: Women who breastfeed consistently for 6 months are at less risk. This further helps keeping their child healthy and their own bodies healthy too

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3. Keep it moving! : Doing exercise and physical activity seem to protect against the breast cancer in several ways. It also helps in maintaining a healthy lifestyle and keeps the weight in check.

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4. Say No to smoking and limiting alcohol intake: Smoking has already been proven as a major factor for various types of cancers which also includes breast cancer. It is also advisable to keep your alcohol intake in control.

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5. Diet, the most important part: There is growing evidence that eating the right food plays an important part in helping to prevent breast cancer risks. Some foods, such as oily fish (forage fish, sardines, pelagic, etc.) can prevent the growth of cancerous tumors; while others, such as green leafy vegetables helps to fight cancer-causing hormones. Some of the key foods that can help protect you against breast cancer are:

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Tomatoes: They are rich in lycopene which have been proven to lower the risk of getting cancer


Green Tea: It is packed with powerful antioxidants that may lower blood pressure


Grain cereals: They contain folate, Vitamin B, which helps prevent breast cancer


Beans & Pulse: They offer an excellent source of vegetable protein into your diet and the intake of beans and pulses such as lentils and chickpeas are associated with reduced breast cancer risk


Garlic: It contains rich source of cancer-fighting compounds that can slow tumor growth and prevent breast cancer risk


Dark Green Leafy vegetables: Studies have shown that chemicals present in them may help prevent cells from DNA damage and induce cell death which could reduce the risk of cancer


Ms. Kanchan Naikawadi, preventive healthcare expert, Indus Health Plus says, “Breast cancer is one of the most dreaded ailments in India and is rapidly increasing amongst women of younger age. Irregular lifestyle changes and improper food intake is adding to its numbers year on year. Breast Cancer is completely curable if detected at an early stage. We are consistently trying to spread the awareness and therefore trying to make it imperative for one and all to invest in healthy living and a preventive health check-up before it’s too late.”


Article contributed by Ms. Kanchan Naikawadi, Preventive Healthcare Specialist, Indus Health Plus

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Self Healing Workshop by Dr. Rangana Choudhuri

If we look around us closely, we would find a lot of people who are true living inspirations, there is a lot to learn from their lives, their journey and their experiences. I recently had an opportunity to meet one such lady, Dr Rangana Rupavi Choudhuri. She is the founder of Vitality Living College, Vitality Leadership and Vitality Living, transforms lives through emotional well-being, personal development and spiritual growth seminars and trainings with international certification as well as one to one sessions.

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Self healed from cancer, dys-functional reproductive system and chronic pain using alternate therapy and then left her highly paid career to develop a 7 step coaching system and created the life she wanted and now travels around them world-wide helping others to heal and transform from within and create the life, health, relationships and wealth they desire. According to her poor health is related to emotional stress and trauma, suppressing emotions can lead to diseases and hence she insists on healing oneself by controlling emotions and stress. She teaches EFT(Emotional Freedom Techniques) for the same. EFT is now used worldwide by millions and clears emotional stress and upsets. The technique has been clinically shown to reduce depression, anxiety, traumatic stress, phobias, pain, cravings, grief, fear, hurt, guilt as well as negative memories. Once negativity is cleared it creates a feeling of well being and calmness.

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EFT combines tapping on acupressure points while repeating specific phrases relating to stress and emotional traumas. The technique integrates ancient wisdom and the science of acupuncture with modern day psychology without the need of needles.

Negative emotions cause a disruption of the body’s energy system. By tapping on the acupuncture points and saying phrases out loud EFT re-wires the energy system creating a feeling of peace, calm and letting go. In many cases after EFT, people experience a shift in thinking that is more empowering.

While attending her workshop, I saw many live examples where in people shared their issues and Dr. Rangana instantly guided them through the process of EFT. I myself have been practicing EFT ever since I attended her workshop and I recommend this strongly. Dr. Rangana keeps conducting these workshops worldwide and the information for the same can be found on their website www.vitalitylivingcollege.info. Make sure you attend her workshop next time and benefit from her healings like many others.

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For me, meeting her and attending the workshop has been a life changing experience and I look forward to many more. I truly believe that no one but we ourselves can heal us from inside and that is what matters the most, but people like Dr. Choudhury act as catalyst in making us understand the importance of self healing and also the processes for the same. In the end I leave you all with a quote “I suggest that the body and soul react to each other in sympathy. A change in the state of the soul would necessarily have an effect on the body and vice versa.” – Aristotle, 400BC

Take a Healthier Path by Choosing Right Water Purifier

It is a common notion for people to put a great deal of thought on consuming clean and healthy drinking water mainly because most of the deadly diseases are water borne. Needless to say that the water supplied to city and town homes through the water distribution system is not pure enough for drinking.

The tap water which people receive may look clean and dirt free but it has a lot of dissolved impurities capable of causing serious harm to the human body. That is where the concept of water purification comes in. Boiling the water is one of the oldest and most commonly used water purification method but is quiet costly if one takes into account the cost of the fuel and labor gone behind this process. That is where modern purification processes comes in.

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A few modern, effective and affordable water purification techniques are-

  • RO or Reverse Osmosis
  • UV or Ultraviolet
  • UF or Ultra Filtration

RO or the Reverse Osmosis filtration system is one of the most popular modern methods probably coz of its effective results and affordable prices. This method makes the water pass through an RO filtration membrane that filters out all the dissolved impurities from the water while making it germ and bacteria free. Hence purifiers with the RO mechanism like Aquafresh water purifier should be the go to option for all those looking to up their health quotient.

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Here are a few special features of Aquafresh RO which will make any person, aware enough about the water borne health hazards, opt for it.

  • This purifier delivers water in its purest form and is hence good at dealing with brackish water or water with a higher saline content which depends on the local water resource.
  • Nowadays when chemical contamination in water is a rising concern, RO serves with the best solution as this technology is excellent at dealing with chemical contamination.
  • Getting rid of TDS or total dissolved solids is another forte of the RO purifier.
  • All these points along with Aquafresh’s free, quick and easy installation process makes this the best defender of water borne diseases.

RO water purification system has a reputation of being the best in its field. Be it for military purposes or for residential ones, it has proved time and again about its capabilities. All those who are yet to avail the best services associated with an RO purification system should contact Aquafresh.

 

Stay Fit Fridays-7 Dieting Mistakes You Should Avoid, By Dr. Anjali Hooda

Ever wondered why you don’t seem to meet up your weekly weight loss goals…. after having followed a not so tasty diet plan and almost draining yourself in those cardio/strength sessions. Every Monday morning you still fall short of few hundred grams of the expected weight loss…!!

Here’s how you could identify common glitches… correct them and find yourself more inspired and encouraged towards losing the remaining extra kilos…!!

The symbols of a healthy lifestyle - gymnastics, weight control, and fruits


Keep Eating a “Singular Activity

Eating in peace with all the focus on your plate helps you sense the feeling of fullness…. or what we call satiety. Watching television, talking over phone and working on laptop while eating…, can lead to improper chewing and eating more than required. Mindful consumption of meals favours sensitization of ‘satiety clues’ and you know exactly where to stop eating.


Don’t Purchase your diet… Prepare it…!!

Often in morning rush hours…, we choose processed/ready to eat foods like corn flakes, oats, whole grain bread, and sometimes even tea and crackers as breakfast options. Although these constitute a handy option and the nutrient content seems to be similar to home cooked foods but eventually they have a higher glycemic index and lower fibre and protein content. Try limiting these to 2-3 times per week and opting for simple home-made recipies that suffice your nutrient requirement.


Distribute your food evenly

The key to weight loss without loss of health lies in creating a balance of nutrients or types of food. The more balanced a meal, the better and steady is release of nutrients into the blood stream. One must include at least one combination of cereal and legume, cereal and pulse or cereal and milk for your main meals while keeping the raw fruit/vegetable portions for in between snacking.


Avoid eating and drinking at the same time

Glugging water and other beverages while eating or immediately after meals reduces the efficacy of digestion and absorption process due to dilution of the digestive juices released in stomach. Digestion becomes prolonged and the absorption is also not that great. Take plenty of fluids all the day round but remember to exempt from them during meals.


Drinking calories v/s eating them

Substituting your meals with a glass of milk or taking fruit juices in place of fruits don’t add much of a benefit to your health. Doing so, you might end up adding almost equal or even extra calories to your diet while going deficient in terms of other nutrients. A glass of 200ml 3% milk gives you almost equal calories as a well balanced meal and no where matches the satiety level of a meal. A glass of orange juice surely gives you higher amount of vitamins and minerals than a whole orange… but it also has sugars (fructose) from 3-4 oranges and absolutely no fibre…!!


Go individual

A universal diet or a diet that works for all is yet to be discovered. The fact that every individual is different and so is its response to any particular practice holds a lot of evidence. Identify your body’s responses and analyse them to understand what suits you the best. Diet and exercise regimes should be tailor-made…, not copied and followed simply because it did benefit your friend or relative.


Set realistic, “health-happy”  goals

After having made one or all of the aforementioned corrections…, most importantly remember that there is a certain amount of weight that one should aim at losing over a period of time. Achieving jaw-dropping weight loss in a short span of time (10-12 weeks) might create a story line for you but the health risks it poses are too many…, plus the ‘yo-yo effect’ that makes you gain weight as quickly and more than you actually lost.


-Do it the right way.., as being slim has become a little outdated. Staying healthy is the new cool…!!

 

Stay Fit Fridays- How to get rid of thunder thighs in 5 simple ways by Dr. Anjali Hooda

Ever wondered about the stubborn cheesy bulky thighs.

Not fair, most men don’t have it why should we women suffer?

My own story is that I kept aside a sum of money and decided to get some surgery to get rid of those thighs but then I found this solution after researching and trying everything available about this topic on internet/books/journals (not much out there)/blogs/videos, machines also using help of friends who struggled like me and achieved success.


Most of the times I also blamed hormones but then worked on them religiously diet wise and workout wise. I never became skinny but I found a way to manage to satisfy myself with even tone and got rid of side bags. As a result my thighs are way smaller now than few years ago. Here are 5 simple ways that you can add to your daily regime and become fat to fab..

  1. Walk at least 30 minutes using whole foot and thighs (no running) not just feet.
  2. One should increase vegetable intake (raw mainly) 1-2 quarter plate of salad daily, with added fruits.
  3. Drink a gallon of water daily and never sat for longer than 30 minutes, move after every half hour
  4. Do squats/lunges (get the technique right please) in pluses when in shower, restroom, kitchen, 10, 10, 10.  While watching TV, just sit 1 inch above the chair/sofa for a few minutes. Trampoline is awesome too for weaker knees.
  5. Stretch and squeeze those long muscles of legs whenever you can.

Dr. Anjali Hooda Sangwan, MBBS, MD (INTERNAL MEDICINE) (USA) is a veteran Obesity, Metabolic Medicine and Clinical Nutrition Consultant. She has an experience of, Hypertension, Cardiovascular Heart disease & PCOD. She is trained in Pre and Post Bariatric Management of Obese patients with and without complex Medical Issues like Thyroid Disorders, Diabetes Mellitus Surgery Care. She provides an advice on nutrition and offers people an opportunity to improve their health.  She helps her patients achieving healthy weight loss goals with alteration of life style and pharmacotherapy and micronutrient usage.

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Apart from designing the food plans, Dr. Anjali Hooda also teaches the residents about obesity and nutrition and its application in assessing the nutritional status of a patient and how to manage it. She also indulge herself into the development and teaching of medical students and house staff on the hospital consult service, reviewing common and uncommon diseases affecting nutrition and their effect on patient recovery in postoperative period and treatment of malnutrition including pharmacology.


She has developed an App for Preventive Health and Weight Loss – www.livenutrifit.com. She did her MD in Internal Medicine, Lincoln Medical Center an affiliate of Weill Cornell Medical College, New York, USA and also trained in Bio-Identical Hormone Replacement Therapy (BHRT). She is a member of The Obesity Society, American Society of Metabolic and Bariatric Surgery (ASMBS) and American Society of Parenteral & Enteral Nutrition (ASPEN), American College of Physician (ACP).

Despite designing food plans for several celebrities and other eminent personalities, Dr. Anjali Hooda Sangwan ensures she is accessible to all her patients and provides the best course of action to each one of them.

Specialities:

  • Medical Weight Loss
  • Age Management
  • Clinical Nutrition Support
  • Childhood Obesity Management
  • Metabolic Syndrome Treatment
  • Bariatric Surgery Services

Stay Fit Fridays..SUGAR ADDICTION IS REAL. FIND WAYS TO QUIT by Dr. Anjali Hooda Sangwan

I come across so many people who always ask me doc can I eat some sweet post my meal every day? Or I have a sweet tooth and I can’t live without some sweet every day.

That sounds familiar?


Sugar is a standard term we use for table sugar, the white sugar. Simple sugar is made up of a monosaccharide example fructose, glucose; galactose. Table sugar is a disaccharide and is converted to glucose and fructose in the body. Our bodies cannot make fructose but can produce glucose from the stored glycogen.

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Consuming too much fructose will lead to conversion to fat and since the process takes place in liver, one can have a fatty liver. Sources of fructose include fruits, table sugar, added sugars to processed foods. Fruits usually can never be overeaten but you will be surprised when people will do that on all fruit fad diets, which includes fruit juices without any fiber.

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Every living cell has glucose without which survival is impossible.

Sugar is addictive and numerous studies have shown it to be very addictive.

Lot of people argue: but shouldn’t we eat sugar for energy, what do you mean give up sugar, how will we live? Almost all foods contain sugar in some quantity more or less. In addition to weight gain, excess sugar can also cause inflammation, have adverse effects on your heart, increase your risk for diabetes and possibly cause kidney damage. Giving up sugar now or never that’s how it works. One should learn the difference between natural and artificial sugar.

So if we consume lots of fructose then we can get numerous diseases like Insulin resistance, Diabetes, Cancers, Obesity, Heart disease. Addiction to sugar is real; sugar causes release of dopamine in brain (happy hormone) therefore more we eat more we want to eat. Although sugar per se doesn’t have a high glycemic index (Food effect on blood glucose) But addition of sugar to foods can cause the calorie intake to go high for the body.

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There has been conflicting studies regarding sugar intake but as far as data for obesity is concerned it’s a red alert and directly related to high sugary beverages.


I am of the opinion that moderation is the key, consuming high sugar foods and then adding an artificial sweetener to beverages is totally incorrect.

  • If you consume large quantities of sugar, try to give it up now. More you consume more you crave for it. It’s a condensed calorie so it will not fill up the stomach but will give a lot of positive energy balance.
  • Go easy in a party don’t let one night of fun ruin your sugar quitting, as party will end but cravings will not.
  • While buying, read food labels carefully, choose foods with less amount of sugar approximately 10 mg or less per serving.
  • Alcohol also contains sugar. It is called empty calories. Try to reduce or quit it.
  • Artificial sweeteners as low-calorie replacements have a variety of side effects.

Moderation is where the answers lie.

If you work on decreasing sugar in your diet you will develop a taste for low sugar intake. It’s a habit, which we have to work on. Choose your sugars wisely and decrease portion if you are going to have that scoop of ice-cream.


About Dr.Anjali Hooda Sangwan

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Dr. Anjali Hooda Sangwan, MBBS, MD (INTERNAL MEDICINE) (USA) is a veteran Obesity, Metabolic Medicine and Clinical Nutrition Consultant. She has an experience of, Hypertension, Cardiovascular Heart disease & PCOD. She is trained in Pre and Post Bariatric Management of Obese patients with and without complex Medical Issues like Thyroid Disorders, Diabetes Mellitus . She provides an advice on nutrition and offers people an opportunity to improve their health.  She helps her patients achieving healthy weight loss goals with alteration of life style and pharmacotherapy and micronutrient usage.


Apart from designing the food plans, Dr. Anjali Hooda also teaches the residents about obesity and nutrition and its application in assessing the nutritional status of a patient and how to manage it. She also indulge herself into the development and teaching of medical students and house staff on the hospital consult service, reviewing common and uncommon diseases affecting nutrition and their effect on patient recovery in postoperative period and treatment of malnutrition including pharmacology.

She has developed an App for Preventive Health and Weight Loss – www.livenutrifit.com. She did her MD in Internal Medicine, Lincoln Medical Center an affiliate of Weill Cornell Medical College, New York, USA and also trained in Bio-Identical Hormone Replacement Therapy (BHRT). She is a member of The Obesity Society, American Society of Metabolic and Bariatric Surgery (ASMBS) and American Society of Parenteral & Enteral Nutrition (ASPEN), American College of Physician (ACP).

Despite designing food plans for several celebrities and other eminent personalities, Dr. Anjali Hooda Sangwan ensures she is accessible to all her patients and provides the best course of action to each one of them.


Specialities:

  • Medical Weight Loss
  • Age Management
  • Clinical Nutrition Support
  • Childhood Obesity Management
  • Metabolic Syndrome Treatment
  • Bariatric Surgery Services

 

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