Women’s Health Month Wrap-Up

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As Women’s Health Month comes to a close, let’s examine the most powerful foods and nutrients that prevent dozens of ailments specific to women. The two biggies are omega-3s and fiber.

Omega-3s:

I cannot stress this enough— omega-3s are natural anti-inflammatories! They essentially help prevent every disease condition, and you learned this month, that they help prevent breast cancer, interstitial cystitis, PMS, and menopause. You also learned that they are essential for prenatal health.  So load up on the following:

  • Wild-caught salmon
  • Flaxseed
  • Walnuts
  • Chia seeds
  • Sardines
  • Mackerel
  • Basil
  • Oregano

Fiber

Fiber is essential to maintain a healthy weight. You also learned this month how fiber helps ease menopause, PMS, and may help protect you against breast cancer. Beans, legumes, and a lot of vegetables, fruits, and whole grains are important here. Here are some top choices:

  • Oats and oat bran
  • Lima beans
  • Adzuki beans
  • Lentils
  • Kidney beans
  • Navy beans
  • Raspberries
  • Sweet peas
  • Acorn squash
  • Pears
  • Prunes
  • Avocados

Fiber and omega-3 are very central to the Mediterranean Diet. So, if there were any one diet I’d recommend, that would be the one! It also stresses limiting processed foods, which is imperative in order to achieve optimal health.

Apply these health tips and watch your health improve exponentially.  If you combine these nutritional tips with regular exercise and stress management prioritization, you will feel fantastic—that I can promise you!

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Food Choices to Reduce your Risk of Breast Cancer

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salmon fillet with vegetables and basil

Approximately one in eight women will develop breast cancer over the course of her lifetime.  And sadly, the death rate for women with breast cancer is higher than any other form of cancer except for lung cancer. While there is not a food recommendation that can guarantee that you will not develop breast cancer, I will discuss some food choices that will help keep your risk for breast cancer as low as possible.

#1: Eat Plenty of Fruit and Vegetables

Aim to eat at least five cups of vegetables and fruit a day. A recent study has found that carotenoids (nutrients) in fruits and vegetables can reduce your risk of developing breast cancer. Make those salads as colorful as possible; experiment with fruit and veggie combos (spinach, strawberry and a sprinkling of feta cheese; diced tomatoes, avocados, and mangoes; arugula, pecans, pears, and dried cranberries). The more colorful your fruits and veggies diet, the more variety of powerful carotenoids!

#2: Load up on Fiber

A study of 99,534 women, published earlier this year, found that those who ate more fiber in early adulthood had up to a 19% lower risk of developing breast cancer, depending on how much more fiber they ate. Some great high-fiber food choices include: apples, pears, berries, kidney beans, lentils, chickpeas, oats, almonds, chia seeds, and sweet potatoes.

#3: Eat Foods High in Omega=3 Fatty Acids

Several studies have suggested that the higher your intake of omega-3 fatty acids, the lower your chances of getting breast cancer. Fish is the greatest source of omega-3s. If you are not a fan of fish, consider a fish oil supplement. Other food choices that have an attractive amount of omega-3s include flaxseeds and walnuts, both of which I love adding to a bowl of oatmeal!

When you are deciding what to eat, think of the return on investment you get when you make healthy food choices. Not only does that choice help you to maintain a healthy weight, but also, it may be helping to reduce your risk of developing diseases like breast cancer. Choose the apple over the candy bar and the grilled salmon over the burger and watch your quality-of-life improve!