I have a piece of meat for dinner most days
Damage done
A tender steak or juicy chops is one of the life's simple pleasures. But increasingly research is linking daily red meat consumption with a higher risk of cancers of the breast, colon, pancreases and prostate
- as well as greater odds for arthritis. Eating lots of meat may also raise heart disease risk, especially for people with diabetes.
In a study of 150,000 women and men, those who ate 50 to 90g (2 to 30Z) of red meat a day were 30 percent more likely to develop colon cancer than those who had less. Overall, when compared to vegetarians, meat-eaters have a 40 percent higher risk of a range of cancers. why? It could be that meat lacks the fibre, antioxidants and other nutrients founds in fruits, vegetables, beans and whole grains, putting meat-eaters at a nutritional disadvantage. But there seems to be more: the fat in meat boosts human harmone production, which could fuel some breast and prostate cancers. Experts also think that when meat is cooked at high temperatures - grilling, for example - compounds called heterocyclic amines (HCA) and polycyclic aromatic hydrocarbons (PAH) form that seem to raise cancer risk.
Then there is the portion issue. A 'nice piece' of meat too often means a slab three to six times the size of what is considered a healthy serving. Many cuts of meat are inherently high in fat, so lots of meat often means a high-calorie diet that's adding pounds to your frame.
Can I undo It? For the most part
While you cannot reverse cell damage that may be caused by HCAs and PAHs, there's plenty you can do to lower your future risks. For example, eating fish and poultry (plus plenty of produce and whole grains) rather than red meat, potatoes and refined grains could lower your heart disease risk by nearly 25 percent.
Plus benefits
You'll broaden your taste in food, save money if you buy means instead of meats for some meals and, most important, cut your risk of cardiovascular disease and some cancers.
Repair plan
EVERYDAY Living
I tend to ignore health problems and symptoms
Damage done
It is one thing o neglect your health when things are going fine, but to ignore sysmptoms and 'let nature take its course' is highly risky. Your immune system can battle minor infections well enough, but beyond that, 'nature taking its course' often means you get worse, not better.
Everyday symptoms such as indigestion, lethargy, dizziness or chronic coughs can often indicate the emergence of more serious diseases - including heart attacks, strokes and cancers.
Yet people ignore symptoms all the time. In a recent survey of 1,100 men, 30 percent said they wait as long as possible before seeing a doctor about troubling symptoms of any kind. The problem then is you lose the chance to get small health problems treated before they become big problems c
Catching many cancers early boosts your chances of survival significantly. Reversing high blood pressure, high cholesterol or high blood sugar as soon as possible lowers your olds of fatal heart attacks, strokes and a wide range of diabetes-related complications such as kidney failure, blindness and amputation due to infections in the feet and legs. Even ignoring a seemingly small problem such as bleeding gums could raise your risk of serious gum infections, which contribute to diabetes and heart disease.
Can I undo it? Possibly
If you have your health, you are lucky - no clear damage has come about as a result of your self-neglect. But treat all symptoms as a wake-up call and have them checked by your doctor. Then adopt a new approach to health, in which you are highly mindful of your body's signals.
Plus benefits
Early diagnosis of chronic problems is worth far more than you can imagine. So is losing the uncertainty related to your undiagnosed symptoms and health problems. These benefits far outweigh any inconvenience or embrassment from consulting a doctor.
Repair plan
Damage done
A tender steak or juicy chops is one of the life's simple pleasures. But increasingly research is linking daily red meat consumption with a higher risk of cancers of the breast, colon, pancreases and prostate
- as well as greater odds for arthritis. Eating lots of meat may also raise heart disease risk, especially for people with diabetes.
In a study of 150,000 women and men, those who ate 50 to 90g (2 to 30Z) of red meat a day were 30 percent more likely to develop colon cancer than those who had less. Overall, when compared to vegetarians, meat-eaters have a 40 percent higher risk of a range of cancers. why? It could be that meat lacks the fibre, antioxidants and other nutrients founds in fruits, vegetables, beans and whole grains, putting meat-eaters at a nutritional disadvantage. But there seems to be more: the fat in meat boosts human harmone production, which could fuel some breast and prostate cancers. Experts also think that when meat is cooked at high temperatures - grilling, for example - compounds called heterocyclic amines (HCA) and polycyclic aromatic hydrocarbons (PAH) form that seem to raise cancer risk.
Then there is the portion issue. A 'nice piece' of meat too often means a slab three to six times the size of what is considered a healthy serving. Many cuts of meat are inherently high in fat, so lots of meat often means a high-calorie diet that's adding pounds to your frame.
Can I undo It? For the most part
While you cannot reverse cell damage that may be caused by HCAs and PAHs, there's plenty you can do to lower your future risks. For example, eating fish and poultry (plus plenty of produce and whole grains) rather than red meat, potatoes and refined grains could lower your heart disease risk by nearly 25 percent.
Plus benefits
You'll broaden your taste in food, save money if you buy means instead of meats for some meals and, most important, cut your risk of cardiovascular disease and some cancers.
Repair plan
- Set a goal of eating three or fewer meat-centered dinners a week Go with chicken, fish/seafood or vegetarian meals the rest of the nights.
- Skip processed meats such as sausages and cold meats Filled with salt, chemicals, preservatives and fat, there's evidence that these may raise the risk of diabetes.
- Order fish when dining out It's an easy way to get an extra serving of this super-healthy protein.
- Use meat as an ingredient, not as a meal in itself That means using meat in salads, stews, soups or stir-fries, rather than served up as a single hunk.
- Grill smarter To reduce the creation of unhealthy PAH and HCA chemicals, use low-fat meats, trim the fat and use low-fat marinades to avoid flare-ups from fat drippings.
- Go for game If you can't do without red meat, experiment with vension instead of beef - it has a much lower saturate fat content than other meats and contains more iron and higher levels of beneficial omega 3 fatty acids.
EVERYDAY Living
I tend to ignore health problems and symptoms
Damage done
It is one thing o neglect your health when things are going fine, but to ignore sysmptoms and 'let nature take its course' is highly risky. Your immune system can battle minor infections well enough, but beyond that, 'nature taking its course' often means you get worse, not better.
Everyday symptoms such as indigestion, lethargy, dizziness or chronic coughs can often indicate the emergence of more serious diseases - including heart attacks, strokes and cancers.
Yet people ignore symptoms all the time. In a recent survey of 1,100 men, 30 percent said they wait as long as possible before seeing a doctor about troubling symptoms of any kind. The problem then is you lose the chance to get small health problems treated before they become big problems c
Catching many cancers early boosts your chances of survival significantly. Reversing high blood pressure, high cholesterol or high blood sugar as soon as possible lowers your olds of fatal heart attacks, strokes and a wide range of diabetes-related complications such as kidney failure, blindness and amputation due to infections in the feet and legs. Even ignoring a seemingly small problem such as bleeding gums could raise your risk of serious gum infections, which contribute to diabetes and heart disease.
Can I undo it? Possibly
If you have your health, you are lucky - no clear damage has come about as a result of your self-neglect. But treat all symptoms as a wake-up call and have them checked by your doctor. Then adopt a new approach to health, in which you are highly mindful of your body's signals.
Plus benefits
Early diagnosis of chronic problems is worth far more than you can imagine. So is losing the uncertainty related to your undiagnosed symptoms and health problems. These benefits far outweigh any inconvenience or embrassment from consulting a doctor.
Repair plan
- Change your attitude So many them - and plenty of women - have an I-don't-need-a-doctor attitude, as if suffering in silence is a virtue and going to see a doctor a defeat. It's time to change that. Just as success in business almost always relies on a team, so does success in health. Your doctor is essential to your achieving long life and long health. Treat him or her as a welcome participant in your successful future.
- See your doctor more often As well as revealing any symptoms, ask for a check on blood pressure and cholesterol and discuss any risk factors such as being overweight or a family history of serious illnesses.
- Don't forget your eyes and your teeth Once every two years is the minimum for seeing your optomerist. And don't forget to attend dental check-ups as often as is recommended by your dentist.
- Resolve to take aches and pains seriously Pain specialist agree that early pain relief is best. Left alone, chronic pain can create hard-to-break feedback loops in your brain.
- Set a two-week limit Do you have an odd-looking mole? An abnormal bulge? Unusual bloating? Take any strange symptom to your doctor if it persists for more than two weeks.
Everyday Living
I get sunburnt a few times each summer
Damage done
Unquestionably some, potentially a lot. If you love sunbathing or make an effort to maintain a golden-bronze tan, you've unwittingly contributed to the ageing of your skin. Sunbathing destroys the elastic fibres that keep skin looking firm and smooth. That leads to earlier wrinkles, blotches, freckles and discoloration. More important, sunburns contribute significantly to cancers of the skin.
If you've augmented a sun-kissed colour with trips to the tanning salon, beware: using tanning beds doesn't, as advertisments suggest, build up a 'safe' base tan - it raises your risk of skin cancer and wrinkles. In one study, researchers found that tanning-bed aficionados were as much as 21/2 times as likely to develop one of the three common forms of skin cancer as people who don't use tanning beds. Some beds put out higher levels of ultraviolet (UV) rays than the UV levels emitted by the midday summer sun.
Also beware of using sunscreen as an excuse to stay in the sun for longer. In two European studies, people who used sunscreens with a Sun Protection Factor (SPF) of 30 had up to 25 percent more daily sun exposure than those using SPF 10 products. Sunscreens also reduce vitamin
I get sunburnt a few times each summer
Damage done
Unquestionably some, potentially a lot. If you love sunbathing or make an effort to maintain a golden-bronze tan, you've unwittingly contributed to the ageing of your skin. Sunbathing destroys the elastic fibres that keep skin looking firm and smooth. That leads to earlier wrinkles, blotches, freckles and discoloration. More important, sunburns contribute significantly to cancers of the skin.
If you've augmented a sun-kissed colour with trips to the tanning salon, beware: using tanning beds doesn't, as advertisments suggest, build up a 'safe' base tan - it raises your risk of skin cancer and wrinkles. In one study, researchers found that tanning-bed aficionados were as much as 21/2 times as likely to develop one of the three common forms of skin cancer as people who don't use tanning beds. Some beds put out higher levels of ultraviolet (UV) rays than the UV levels emitted by the midday summer sun.
Also beware of using sunscreen as an excuse to stay in the sun for longer. In two European studies, people who used sunscreens with a Sun Protection Factor (SPF) of 30 had up to 25 percent more daily sun exposure than those using SPF 10 products. Sunscreens also reduce vitamin
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