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Category: healthy living

Published on Leave a comment on Can Mammograms Increase Risk of Breast Cancer?
Mammography image Credit: National Cancer Institute

Women have been advised by their doctors to get frequent mammograms for decades. However, what if frequent (e.g., annual) mammograms result in an increased risk for breast cancer due to exposure to X-rays? After all, there is a cumulative dose from the mammograms - year after year you get exposed to a little ionizing radiation, but it builds up over time.

Dr. Seth Hardy (radiologist and Associate Professor at Penn State Univ.) discusses this issue, while referencing research by Dr. Daniel Corcos about the possibility of some breast cancers occurring from the cumulative radiation from previous mammograms. This is because radiation is a carcinogen (can cause cancer).  [NOTE: studies find that over the years breast cancer treatments have so improved that any benefits of mammography screening are diminished.]

From Dr. Seth Hardy, writing at Sensible Medicine: The Ethics of Screening Mammography

The value of breast cancer screening with mammography is increasingly being questioned. Women are trying to decide what is right for them and the USPSTF is trying to decide what is worthy of reimbursement. Currently, the medical literature is at a stalemate.[1]1 ...

Screening mammography uses ionizing radiation, a known carcinogen. The dose of radiation in each exam is very low, but exposure is cumulative. Also, the absorbed dose varies with the density of the breast. Women with more glandular tissue receive a higher exposure. Thus, over decades of screening, radiation exposure may not be trivial, particularly in women with extremely dense breasts. 

Across a population there is some percentage of breast cancers which are caused by screening mammography. The exact number is the subject of debate and not well studied. One article from 2011 approximates 86 cancers and 11 deaths per 100,000 women due to breast cancer screening. Another paper estimates 20-25 fatalities for 100,000 women screened starting at age 40. Due to lack of data, and ethical limitations in obtaining more data, we do not know how many breast cancers are caused by screening. ...continue reading "Can Mammograms Increase Risk of Breast Cancer?"

Published on Leave a comment on Personal Care Products Are A Source of Indoor Air Pollution
Credit: Wikimedia Commons

Ever notice that deodorants, lotion, body spray, shampoo, and other personal care products can be smelled in the air long after they have been used? Well... this is because they leave behind a mixture (cocktail) of all sorts of chemicals in the air. Researchers found that a mixture of over 200 volatile organic compounds (VOCs) are released into the air when these personal care products are used.

These chemicals lower air quality - so they are causing indoor air pollution. New harmful chemicals and particles can even be formed. And yes, these chemicals are then breathed in by us - so they get into our lungs and our bloodstream. They are not healthy for us, but we don't know the full range of long-term effects from constantly breathing in polluted air.

Some examples of the many chemicals released into the air (VOCs) by personal care products are monoterpenes (from added fragrances), acetaldehyde, alcohols, glycols, siloxanes, and alkanes. Monoterpenes are known to be damaging to lung when inhaled.

Bottom line: Open windows, ventilate indoor spaces as much as possible, use air cleaners or purifiers, and use unscented personal care products as much as possible. Also, try to use fewer personal care products.

From phys.org (a science and technology site): How personal care products affect indoor air quality

The personal care products we use on a daily basis significantly affect indoor air quality, according to new research by a team at EPFL. When used indoors, these products release a cocktail of more than 200 volatile organic compounds (VOCs) into the air, and when those VOCs come into contact with ozone, the chemical reactions that follow can produce new compounds and particles that may penetrate deep into our lungs. Scientists don't yet know how inhaling these particles on a daily basis affects our respiratory health. ...continue reading "Personal Care Products Are A Source of Indoor Air Pollution"

Published on Leave a comment on Reduce Back Pain By Sitting Less and Moving More

Reduce how much sitting you do each day, by getting off your butt and moving around more. Even if it's just one hour per day. That's what research tells us in how to prevent back pain from worsening in overweight adults.

A study conducted in Finland found that reducing how much an overweight person sits daily is enough to prevent the worsening of back pain. Study participants (64 overweight or obese adults with metabolic syndrome) were assigned to either of 2 groups: 1) the intervention group where the goal was to reduce sitting (sedentary) time by one hour each day, or 2) the control group that did not change their daily sitting (sedentary) time.

People in the control group (who did not decrease daily sitting time) significantly increased back pain intensity over the 6 months, while the group that sat less each day experienced no change in back pain.

Other studies support the role of walking in preventing back pain episodes.

From Science Daily: Reducing daily sitting may prevent back pain

A new study from the University of Turku in Finland showed that reducing daily sitting prevented back pain from worsening over six months. The result strengthens the current understanding of the link between activity and back pain as well as the mechanisms related to back pain. ...continue reading "Reduce Back Pain By Sitting Less and Moving More"

Published on Leave a comment on Eating Organic Foods Lowers Pesticide Levels In the Body

We all have some pesticide residues in our body, and the levels vary. One way that people are exposed to pesticides is from the foods they eat, specifically non-organic foods. Pesticides that people are exposed to can be measured in the blood and urine. 

A recent review of 72 scientific studies found that people who eat an organic diet have lower pesticide levels in their urine. (Other pesticide exposures are from the environment around us, for example, garden and lawn pesticides.)

The study authors specifically looked at pesticide residues and metabolites of common pesticides such as organophosphates, pyrethroids, 2,4-D, and glyphosate. The most commonly mentioned pesticide residue was from pyrethroids, with 34% of studies finding it in urine. Keep in mind that only a limited number of pesticide residues were looked for. In reality, people are exposed to many more in life, including from non-organic foods that they eat.

Looking at the studies, the researchers found a massive reduction in pesticide residues when an organic diet is adopted. For example, phenol and phosphonate herbicide levels drop 41% to 100% in the studies, and pyrethroid metabolites dropped 16% to 100% [Note: each study had different drops in pesticide residues.]

And yes, you want lower levels of pesticide residues in your body for health reasons. For example, pyrethroids have been associated with numerous health harms, including cancer, endocrine disruption, and reproductive effects.

Bottom line: To lower pesticide levels in your body, eat as many organic foods as possible.

Excerpts from Beyond Pesticides: Review of Pesticide Residues In Urine, Lower Concentrations With Organic Diet

 A literature review, published this month in the Journal of Agricultural and Food Chemistry, explores levels of pesticide residues found in samples of human urine with environmental exposure and dietary intake and confirms prior findings about the benefits of an organic diet. Similar to past findings, lower concentrations of chemicals are detected in the urine of participants who report eating an organic diet. ...continue reading "Eating Organic Foods Lowers Pesticide Levels In the Body"

Published on Leave a comment on Diet and Risk of Developing Dementia

One message keeps being supported by research: Eat a diet rich in fruits, vegetables, seeds, nuts, whole grains, legumes, and olive oil. A reason is because this diet is anti-inflammatory. And it turns out that inflammation is at the root of many diseases, including heart disease. And dementia.

A recent study that followed more than 84,342 older adults (60 years or older at the start of the study) found that those who ate an anti-inflammatory diet had a 21% lower chance of developing dementia. They also had larger gray matter volume in the brain, and smaller white matter lesions or spots in the brain (white matter hyperintensity volume). All of the adults had cardiometabolic diseases (e.g., heart disease, diabetes, stroke) at the start of the study.

Other studies have already confirmed that eating an anti-inflammatory diet (e.g., Mediterranean diet) is linked to lower risk of diabetes, heart disease, lower dementia risk, better cognitive function, and better brain aging (as measured by MRI scans).

From Medical Xpress: Anti-inflammatory diet could lower your odds for dementia

Eating a healthy diet that dampens inflammation in the body could lower your odds for dementia, especially if you already have heart risk factors, a new Swedish study shows. ...continue reading "Diet and Risk of Developing Dementia"

Published on Leave a comment on Low Levels of Magnesium Can Increase the Risk of Some Diseases

A diet rich in a variety of healthy foods (fruits, vegetables, whole grains, seeds, nuts, legumes) is important because of all the micronutrients it provides. For example, magnesium. A recent study found that low magnesium levels are linked to an increased risk of DNA damage and chronic diseases.

The reason is that low levels of magnesium in the body are associated with high amounts of homocysteine. The researchers felt that the study results indicate that "sufficiently high magnesium levels in the blood are essential to protect our genes from toxicity caused by homocysteine". Homocysteine levels increase when folate and B12 levels are deficient.

Some magnesium facts: It's the 4th most abundant mineral found in the body. It is involved with various functions in the body, including strengthening and development of bones, nerve function, regulating blood sugar and blood pressure, and DNA repair.

Magnesium rich foods are whole grains, dark green leafy vegetables (especially spinach and kale), nuts (especially, almonds, cashews, peanuts), beans, seeds (especially pumpkin and chia seeds), potatoes, rice, oatmeal, bananas, and dark chocolate.

Medical Xpress: Low magnesium levels are linked increased disease risk, study shows

A new Australian study has identified why a diet rich in magnesium is so important for our health, reducing the risk of DNA damage and chronic degenerative disorders. ...continue reading "Low Levels of Magnesium Can Increase the Risk of Some Diseases"

Published on Leave a comment on More Reasons To Avoid Artificial Sweeteners

The artificial sweetener erythritol is added to many foods. However, this sugar substitute (which is often blended with stevia) may cause health problems . A recent small study found that consuming typical "sugar-less" foods, such as erythritol sweetened drinks or erythritol sweetened muffins, more than doubled the risk of blood clotting in healthy volunteers.

After consuming the drinks, their bodies made platelets (a type of blood cell) more active, which can raise the risk of blood clots. This did not happen after consuming regular sugar (glucose).

The researchers suggest instead of artificial sweeteners, to use sugar, honey, or fruit, but in moderation.

From Medical Xpress: New study adds to increasing evidence that sugar substitute erythritol raises cardiovascular risk

New Cleveland Clinic research shows that consuming foods with erythritol, a popular artificial sweetener, increases the risk of cardiovascular events such as heart attack and stroke. The findings, from a new intervention study in healthy volunteers, show erythritol made platelets (a type of blood cell) more active, which can raise the risk of blood clots. Sugar (glucose) did not have this effect. ...continue reading "More Reasons To Avoid Artificial Sweeteners"

Published on Leave a comment on Cranberry Juice Helps Prevent Urinary Tract Infections

A recent review of studies looked at whether cranberry juice helps with urinary tract infections (UTIs) and the results were encouraging. Yes, cranberry juice or cranberry tablets help in preventing UTIs.

Twenty well-done studies were reviewed. Drinking cranberry juice or taking a cranberry tablet resulted in a 27 to 54% lower rate of UTIs (the numbers varied between studies), and a 49% to 59% lower rate of antibiotic use. Cranberry compounds reduced the prevalence of UTI symptoms. These are great results!

The majority of women suffer from a UTI at some point in their life, and some women suffer frequently - many times a year. Antibiotics have long been the treatment of choice, but antibiotic resistance is increasing, so finding something that prevents UTIs is important.

By the way, cranberries and cranberry juice has been promoted for decades as both UTI prevention and treatment. [Other treatment possibilities for treatment and prevention are: D-mannose, drinking more water, the probiotic L. crispatus, and an oral vaccine.]

From Medscape: It's in the Juice: Cranberries for UTI Prevention

A systematic review and network meta-analysis found cranberry juice can help prevent urinary tract infections (UTIs). ...continue reading "Cranberry Juice Helps Prevent Urinary Tract Infections"

Published on Leave a comment on Eating Ultra-Processed Plant-Based Foods Is Not Healthy

Eating plant-based foods has health benefits. But only if it's from real foods, and not ultra-processed. A recent study found that the more not ultra-processed plant-based foods a person ate (and the less ultra-processed plant-based foods), the lower their risk of cardiovascular disease  and early death.

The results show that eating minimally processed food is heart protective. And the reverse is also true: higher consumption of plant-based ultra-processed foods was associated with a greater risk of heart disease (including heart attacks and strokes) and early death from heart disease.

Read the ingredient lists! When there are ingredients that are not normally found in your kitchen (e.g., carrageenan, artificial or natural flavors, titanium dioxide, soy lecithin, high-fructose corn syrup, cellulose) - then they are ultra-processed foods. Ultra-processing strips away a food's nutrients, as well as fiber.

Yes, trying to lower consumption meat consumption and eating more plant-based foods is a good goal. But...Many meat-free foods (e.g., boxed macaroni and cheese), dairy substitutes, and plant-based "meats" are not healthy. Lots of chemicals were added to make it more meat-like or a dairy substitute - thus they are ultra-processed foods.

Packaged breads, buns, cakes, cookies and soda are meat free and plant-based foods, but they generally are ultra-processed.

Bottom line: Try to eat more fresh, frozen, or minimally plant-based foods. This is a diet rich in whole grains, fruits, vegetables, legumes (beans), seeds, nuts. A good example is a Mediterranean-style diet, which has been shown to have many health benefits.

From Washington Post: When plant foods are ultra-processed, the health benefits disappear

Eating a plant-based diet is good for your health, but not if those plant foods are ultra-processed, a new study has found.

The findings show that all plant-based diets aren’t the same, and that plant foods can have very different effects on your health depending on what manufacturers do to them before they reach your plate. ...continue reading "Eating Ultra-Processed Plant-Based Foods Is Not Healthy"

Published on Leave a comment on A Mediterranean Style Diet Feeds Beneficial Gut Bacteria

The incidence of both intestinal bowel diseases (IBD) and colorectal cancer is rapidly increasing in developed countries (e.g., US, Canada, Europe). There are many theories over why this is occurring, with most researchers thinking a person's diet plays a role. A big suspect in promoting IBD and colorectal cancer is the Western diet, which has lots of ultra-processed foods and is also low in fiber.

A recent large study looked at 6 major diets and how they impact the gut microbiome. The six dietary patterns were: Western diet, Mediterranean diet, high-fiber diet, plant-based diet, high protein diet, and ketogenic diet.

And surprise, surprise - eating a Western diet resulted in having an increase in gut bacterial species linked to chronic inflammation, heart disease, colorectal cancer, IBD, and diabetes. The Mediterranean style diet had an increase in bacterial species linked to a lower risk of cardiovascular disease, IBD, and type 2 diabetes. In fact, all 6 diets had distinct bacterial profiles in the gut.

Bottom line: The foods a person eats can either feed and nourish beneficial bacteria or harmful bacteria (linked to cancer and IBD). Best for health is a Mediterranean style diet (lots of fruits, vegetables, whole grains, legumes, seeds, nuts), and avoiding ultra-processed foods. You are what you eat!

From Medical Xpress: Western diets pose greater risk of cancer and inflammatory bowel disease, study finds

Western diets pose a greater risk of inflammatory bowel disease (IBD) and colorectal cancer, according to a milestone review of what people eat around the world. ...continue reading "A Mediterranean Style Diet Feeds Beneficial Gut Bacteria"