Healthy choices with Neelam

10/12/2025

Consuming coffee has been associated with a reduced risk of developing liver cancer, possibly due to its antioxidants and other bioactive compounds that help protect liver cells from damage.

There is strong probable evidence that coffee reduces the risk of Endometrial and Liver cancer

09/18/2025

A vegetarian diet for heart health emphasizes plant-based foods that are low in saturated fats and cholesterol. It includes a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds. Such diets are rich in fiber, antioxidants, and phytochemicals, which can help reduce inflammation and improve cardiovascular health. Incorporating foods like oats, leafy greens, berries, and nuts can support blood pressure regulation and lower the risk of heart disease.

Learn how a heart-healthy vegetarian diet focusing on whole fruits, dark leafy green vegetables, iron-rich foods and lean proteins like tofu and other soy-based products can benefit you.

07/15/2025

The relationship between processed meat consumption and the risk of developing cancer has become an increasingly vital topic of discussion in public health. Processed meats, which include products such as sausages, hot dogs, bacon, and deli meats, undergo various preservation methods like curing, smoking, or adding chemical preservatives. However, research has indicated that regular intake of these products may be linked to heightened cancer risks, particularly colorectal cancer. As consumers become more aware of the implications of their dietary choices, understanding the associated health risks of processed meats is more important than ever.

AICR recommends limiting the amount of processed meat one eats- eating even small amounts regularly can increase the risk of cancer.

06/13/2025

https://www.linkedin.com/posts/neelamsingh09_systemic-inflammation-and-the-inflammatory-activity-7339289217023320066-H6qJ?utm_medium=ios_app&rcm=ACoAAAN3rUABUyW7zUV7mNalgEW_TTlsHKnDcyQ&utm_source=social_share_send&utm_campaign=facebook

06/13/2025

Researchers found a significant boost in natural killer cell activity in men and women after they spent a weekend walking in the woods. The same results were even seen after just a one-day trip to the woods and with the same staying power of natural killer cell activity still boosted a week later.

In a study comparing walking in a city versus a forest, the participants walking in the woods experienced an 80% boost in natural killer cell activity, compared to only a 10% bump for the city walkers. Moreover, researchers found that the increased natural killer cell activity lasted up to 30 days after the trip to the forest. Learn more and see the studies referenced in the video "Boosting Anticancer Immunity with Forest Bathing" at https://bit.ly/3qeeOhP.

Can the aroma of wood essential oils replicate the immune-boosting effects of walking in a forest? See the video "Why Does Forest Bathing Boost Natural Killer Cell Function?" at https://bit.ly/32uh6Nh to find out.

In my Daily Dozen, I recommend that you strive for a minimum of 90 minutes of moderate or 40 minutes of vigorous exercise every day. Next time you decide to go for a walk, try to get into the forest or a wooded park for the added benefits of boosting your anticancer immunity. https://nutritionfacts.org/daily-dozen/

06/13/2025

https://www.linkedin.com/posts/american-institute-for-cancer-research_systemic-inflammation-and-the-inflammatory-activity-7338900132764991488-BzPA?utm_medium=ios_app&rcm=ACoAAAN3rUABUyW7zUV7mNalgEW_TTlsHKnDcyQ&utm_source=social_share_send&utm_campaign=facebook

05/27/2025

Eating a healthy plate involves more than just choosing nutritious foods; it’s about understanding portion control and the concept of caloric density. A well-balanced meal is visually appealing and vibrant, filled with a variety of colorful fruits and vegetables, lean proteins, whole grains, and healthy fats. By filling half of your plate with a rainbow of vegetables and fruits, you’re not only maximizing nutrient intake but also enjoying a feast for the eyes.

Portion control plays a crucial role in maintaining a healthy lifestyle. It’s important to be mindful of how much food is on your plate, ensuring that you’re consuming appropriate serving sizes. A good rule of thumb is to use smaller plates or bowls; this simple trick can help you feel satisfied without overeating.

Caloric density is another vital aspect to consider. Foods low in caloric density, such as leafy greens and most fruits, provide fewer calories while still allowing you to enjoy a generous portion. On the other hand, foods high in caloric density, like fried items and sugary treats, contain a lot of calories in small servings. By prioritizing low-calorie-dense foods, you can fuel your body with essential nutrients without exceeding your caloric limit.

Incorporating these principles into your daily meals not only promotes a healthier lifestyle but also enhances your overall relationship with food, encouraging mindful eating habits that nourish both body and mind.

05/27/2025

The gut microbiome plays a crucial role in safeguarding against chronic diseases. This complex community of trillions of microorganisms residing in our digestive tract influences various aspects of health, from digestion to immune function. By promoting a balanced microbial environment, it helps to prevent conditions such as obesity, diabetes, and cardiovascular disease. The gut microbiome acts as a protective barrier, modulating inflammation and supporting the body's natural defenses, thereby contributing significantly to overall well-being and longevity.

As it becomes evident that the microbiome impacts the function of the human immune system, scientists have begun to leverage intestinal microbes to reduce harmful inflammation, fight some tumors, and prevent diseases.

05/18/2025

Can volume-based eating strategies help shed some extra pounds?
Adopting a volume-based eating strategy can notably enhance weight loss efforts by encouraging the intake of larger portions of low-calorie, nutrient-dense foods. This approach is designed to help individuals fill their plates with a variety of foods that are not only rich in essential nutrients but also low in calories, ultimately promoting a sense of fullness and satisfaction while maintaining a caloric deficit.

By emphasizing the consumption of foods such as leafy greens, vibrant vegetables, juicy fruits, and hearty whole grains, this method supports more effective weight management. For example, incorporating fibrous vegetables like broccoli, carrots, and bell peppers can increase meal volume without adding significant calories, while fruits such as berries and apples can satisfy sweet cravings in a healthier way.

Additionally, whole grains like quinoa, brown rice, and oats provide complex carbohydrates and fibers that enhance satiety. This volume-based approach not only assists in reducing overall caloric intake but also encourages healthier eating habits by making nutritious foods the focal point of each meal. As individuals learn to prioritize these wholesome choices, they are more likely to develop a sustainable relationship with food that supports long-term health and well-being.

05/03/2025

Non-caloric sweeteners, commonly referred to as artificial sweeteners or sugar substitutes, have garnered significant attention in recent years due to their potential implications for health and wellness. These sugar alternatives provide sweetness without contributing calories and are frequently utilized in various food and beverage products.

Emerging research has illuminated the complex relationship between non-caloric sweeteners and gut microbiota, the extensive community of microorganisms residing within the digestive system. This microbiota plays a critical role in numerous bodily functions, including digestion, metabolism, and immune response. A comprehensive understanding of how non-caloric sweeteners interact with these microbial communities may yield valuable insights into their effects on overall health and well-being.

In 2023, the World Health Organization (WHO) issued a guideline advising against the use of non-sugar sweeteners (NSS) for weight management or the reduction of the risk of noncommunicable diseases.

This recommendation was grounded in a large systematic review indicating that NSS do not provide substantial long-term benefits in reducing body fat in either adults or children. Some evidence suggests that prolonged use of NSS may be associated with an increased risk of developing type 2 diabetes, cardiovascular diseases, and overall mortality.

Non-sugar sweeteners encompass a range of synthetic and natural compounds, including aspartame, saccharin, sucralose, acesulfame K, stevia, and their derivatives. The WHO’s recommendation is deemed conditional, as the certainty of the evidence is moderate; further high-quality research is required to validate these findings.

While this guideline pertains to the general population, it does not apply to individuals with existing diabetes, for whom non-sugar sweeteners may serve a different clinical purpose. The perception among many healthcare providers and patients that NSS are a safer alternative to sugar for weight management and disease prevention is now being challenged.

Short-term utilization of NSS, such as substituting sugary beverages with diet drinks, may aid in reducing calorie intake initially; however, it should not be perceived as a viable long-term health strategy. The systematic review has highlighted inconsistencies within the evidence: some short-term studies indicated minor weight reductions, yet these benefits either diminished or reversed over time.

Potential mechanisms elucidating the adverse effects of NSS may include alterations in gut microbiota, conditioned preferences for sweet foods, and possible interference with metabolic regulation. In advising patients, clinicians are recommended to stress the importance of reducing the overall desire for sweetness instead of simply substituting sugars with NSS.

Whole foods, such as fruits, which provide natural sweetness alongside fiber and micronutrients, ought to be prioritized over processed foods containing NSS. Public health communications must transition from merely replacing sugar to promoting a broader dietary pattern centered on whole, minimally processed foods.

Healthcare professionals should remain cognizant of the aggressive marketing strategies employed by the food industry for NSS-containing products, which often suggest health benefits that are not fully substantiated by evidence. A cautious, individualized approach is advisable: occasional use of NSS may be acceptable for certain patients (e.g., those with diabetes seeking to manage glycemia), yet reliance on NSS should be discouraged.

Ultimately, advocating for a sustainable, balanced diet that is low in free sugars and artificial sweeteners aligns more closely with long-term health objectives. Accumulating scientific data suggest that NSS may have complex and adverse effects on metabolism, cardiovascular health, gut integrity, appetite regulation, and possibly an association with cancer and mortality.

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04/12/2025

Alcohol use has been studied a lot when it comes to cancer risk, showing a clear link between them. Research shows that ethanol, the main ingredient in alcoholic drinks, can cause different types of cancer through various processes in the body.

When the body breaks down alcohol, it turns into acetaldehyde, a harmful substance that is likely to cause cancer in humans. Acetaldehyde can damage DNA and prevent cells from repairing themselves, which can lead to changes that may result in cancer.

Additionally, alcohol can interfere with the body's ability to absorb important nutrients that help protect against cancer, like vitamins A, C, D, and E. It can also cause long-term inflammation, which may further raise cancer risk.

Consuming alcoholic beverages of any type – beer, wine, liquor – increase the risk of developing cancer, as they all contain ethanol.

04/07/2025

It's myth-bust Monday. Myth: You need meat in your diet to get enough protein. Truth: Plant-based diets can provide the same amount of protein, as long as they are well-planned with the right foods. Plant-based foods that are rich in protein include soy (tofu, edamame, etc.), beans and lentils.....