How to get started in healthy living — part 2

The benefits of leading a healthy lifestyle

In part 1 of this guide to healthy living, we looked at the overall picture of healthy living, and at some of the factors that contribute to a healthier lifestyle. But how do you go about making changes to your life without causing havoc and disruption? This section will show you how small changes to your lifestyle can equal big results.

Learn to cope with stress

Two-thirds of us feel under stress at work, according to a MORI poll — while outside of work, other factors like money worries, relationship and family problems, health issues and travel chaos send our blood pressure soaring. We can’t prevent stress (and how boring life would be if we did!) but we can learn todeal with stress better — and we should do so, for the sake of our health.

Chronic, uncontrolled stress produces high levels of a hormone called cortisol, which over time can affect our mental functioning and weaken the immune system. Stress has also been linked to the development of stomach ulcers and high blood pressure. A study led by the Johns Hopkins University School of Medicine found that men with the highest level of anger in response to stress were over three times more likely to develop premature heart disease than men who reported lower anger responses. They were also over six times more likely to have a heart attack by the age of 55.

Take action

• Learn what your stress triggers are so that you can avoid them as much as possible. Some classic triggers include leaving things to the last minute, taking on more than you can handle, being put on the spot when you’re not prepared, being late and having to cope with other people’s mistakes or failings.
• Find a healthy coping mechanism. Getting drunk or eating a whole packet of biscuits doesn’t count! Try a chat with a friend, some breathing exercises (see below), thinking of something funny, a 10-minute walk or a soothing hot drink. It’s even worth writing down what coping mechanisms work for you, as you may not always think of them at times of extreme stress.
• Don’t try to be perfect in everything you do. You’ll make life a lot less stressful if you sometimes accept things as ‘good enough,’ rather than striving to achieve 100 per cent.
• Breathe. One of the first things we do when we’re under stress is hold our breath, or breathe in a rapid and shallow manner. This prevents us getting fresh oxygen in, to fuel the brain and muscles. Start by breathing out as far as you can (ideally through your mouth). Exhale every last bit of carbon dioxide! Then allow your inhalation to occur naturally (ideally through the nose). Gradually lengthen the in-breath, but always ensure the out-breath is longer, to dissipate tension.
• Do the ‘sphere of influence’ test. This involves determining whether a particular stressor is within your control to change. If it’s not, then accept that there’s nothing you can do about it and that it isn’t your fault. If it is, then deal with it as best you can now and consider how you could avoid a repeat of the situation in future.
• Ensure you get sufficient levels of vitamin B and C, which chronic stress depletes. Zinc and magnesium levels can also be affected by stress — leaving your immune system vulnerable — so be vigilant with these or consider supplementation.

Get to grips with health checks and screening

Many of us only visit the doctor when something goes wrong — but healthcare is as much about prevention as cure, so it’s important to stay on top of regular checks and screening. When did you last have an eye test? When is your next smear test due? Have you had your blood pressure checked recently? What about that itchy mole on your back? Screening gives the experts a chance to identify problems while they are still minor and easily treatable, and yet, according to a survey by healthcare provider HealthSure, 57 per cent of men and 42 per cent of women have never had a health screen or wellbeing check. Start taking control.

Take action

• Get out your diary and write down when your important health checks are next due — for example a smear test, mammogram or cholesterol check. If you don’t know, then ask your doctor. If they don’t know, then start with a ‘clean slate’ and get checked now.
• Keep note of your test results. While, for example, your blood pressure may still be ‘normal’, you should still be made aware if it has gone up since the last time it was checked.
• Check your breasts each month — and men, check your testicles regularly so that you become aware of what feels ‘normal’ to you.
• If anything — a mole, your eyesight, back pain, your reproductive organs, a stubborn cough — is bothering you pick up the phone NOW and make an appointment to see the relevant professional. Ignored health problems don’t go away.

Get a good night’s sleep

There’s no doubt that sleep deprivation is a major health problem — women who sleep less than eight hours a night over a 10-year period have a slightly higher risk of heart disease, according to a study published in the Archives of Internal Medicine, though other studies say anywhere around seven to nine hours is ideal. The two major factors to tackle are poor quality sleep (insomnia, constant waking or difficulty falling asleep) and simply failing to get enough zzzzzs in altogether.

Take action

• To improve sleep quality, avoid caffeine for four to six hours before bedtime (depending on how ‘caffeine-sensitive’ you are). But a warm drink, such as hot milk, can help prepare you for slumber. Don’t take work to bed with you — which is likely to make you wakeful. According to The Sleep Council, a warm bath, some soporific music or gentle yoga can help get you wind down.  
• Make your bedroom sleep friendly: the ideal bedroom is well ventilated, completely dark and has an ambient temperature of 22ºC (72ºF), according to the London Sleep Centre.
• Avoid alcohol in the evenings if you wake up tired. While it helps you fall asleep faster, alcohol disrupts sleep quality and depth, and leads to more frequent awakenings and earlier-than-usual waking times.
• As far as hours in bed are concerned, you may not be able to stay in bed longer in the mornings due to your daytime commitments, but you can almost certainly go to bed a little earlier. If you constantly suffer from daytime fatigue, go to bed 30 minutes earlier each night for a week. If that doesn’t help, increase it to an hour. Maintain the same sleep patterns at weekends, too. The body likes routine.

Take care of your teeth

Many people balk at the cost of private dentistry — yet wouldn’t think twice about spending that amount of money on a haircut or highlights, or a new pair of glasses. Our teeth are integral not only to our appearance but also to the way we chew food and speak. Yet few of us are as conscientious as we should be of our dental health — leading to tooth decay and gum disease. According to the British Dental Association, most adults suffer from at least a mild form of gum (periodontal) disease, which can lead to tooth loss, and, in more serious cases, heart disease, premature births and chronic inflammation in the body.

Take action

• Floss once a day
• Rinse out your mouth after eating sticky sweet foods if you can’t brush them
• Don’t rinse your mouth out with water after brushing — as the fluoride in toothpaste helps protect your teeth.
• Replace your toothbrush at least every three months
• Clean your teeth for two minutes — not a perfunctory 10 seconds! Ask your dentist to show you how to brush properly if you’re not sure.
• See the dentist and hygienist twice a year for a check-up.
• Chew sugar-free gum after eating. Chewing gum after a meal stimulates the production of saliva, which helps to neutralize plaque acids and reduce the risk of tooth decay.

Stub out your smoking habit

While smoking prevalence is on its way down, too many people are still slaves to the evil weed. The average cigarette contains over 4,000 toxic chemicals — so it’s no surprise that smoking increases your risk of cancer and heart disease, respiratory problems, diabetes, eye disease, erectile dysfunction and hearing loss, not to mention making you age prematurely and putting those around you at risk of smoking-related conditions. Nicotine is such a powerful drug that no safe level has been determined. While cutting down helps, in the long run, there are no half measures with smoking. Unlike alcohol, stress or dietary fat — there is no amount that is acceptable for health.

Take action

• Set a date on which you are going to give up and get prepared for that day.
• Don’t expect giving up to be easy — it’s not. The first few days, when nicotine withdrawal symptoms are strongest, are likely to be tough, so prepare yourself for that.
• Work out how much money you will save between now and Christmas if you give up smoking tomorrow.
• Get help from your doctor, pharmacist or the NHS SMOKING HELPLINE: 0800 169 0 169.

Now you are well on your way to understanding the health jigsaw and how small changes can equal big results, check out How to get started in healthy living — part 3 to find out how to adjust your diet and activity levels for the better…

http://www.realbuzz.com/articles/how-to-get-started-in-healthy-living-part-2/

7 things that make you terrible in bed

How to make your sex better
Need some tips on being better in bed? Then look no further than this lesson in love. Avoid these seven things that make you terrible in bed and you’ll soon be a sex champ:
Tear jerker movies

What do you do for date night? If you tend to ditch the action movies and the raunchy flicks for soppy, tear jerkers like The Lion King, maybe you’ve found the root to your sexual problems. Sad or violent films can turn people off because they make you stressed, anxious and less aroused. Watching something hot and erotic will do the opposite and get you in the mood. Next date night, rent movies like The Secretary or American Pie.

Your boss

Ever wondered why men have more wet dreams on the weekend? Okay, so in part it’s because of that extra long lie in, but it’s also because everyone’s stress levels tend to decrease when they are away from the office. Stress is the number one, all-time nemesis to good, passionate sex. So next time you think you’re underperforming in the boudoir consider booking some time off from the nine to five slog.

Stress can have an impact on your sex life

Skipping the gym

Swapping your lycra for your lounge pants may sound like a great plan, but skipping your date with the cross-trainer could be making you terrible in bed. If you skip regular exercise your sex drive is lower, your self-confidence may be affected, plus you miss out on that great mood enhancer you get after being active. Researchers found that men who exercise for one hour three times a week have improved sexual function, more sex and better sexual satisfaction.

Smoking

Smoking makes you stink. That much is obvious. What you might not have known though is that smoking also hinders the body’s blood flow, and therefore makes you less sensitive. For the guys who smoke, be warned, your erections won’t be as good. For the ladies, you may find it more difficult to have that blinding orgasm and you may even want sex less. Extinguish the cigarette, not your love life.

Your pet

Thought your dog was your best friend? Think again. That pooch might be the reason you can’t satisfy your guy or girl. According to Dr. Herbenick a dog can change people’s sleep cycle, which can affect their sex life. Also, having your dog or cat watching you in bed can be a big turn off. A surprisingly high number of people state that their pets regularly put them off getting intimate and ruin the mood for them and their partners.

Coffee

You may need a pick-me-up in the morning, but if you want to impress in the bedroom guys you should skip your coffee fix and opt for a less pungent energy boost. Coffee is one of the things that make your semen taste bad. Other things to avoid are: garlic, onions and red meat. However, for the girls coffee may not be such a bad thing. According to a US study coffee could help boost women’s sex drive.

Your phone

Shockingly, one third of respondents in a TeleNav study said they would give up sex for a week rather than their phones. If you’re one of these techno geeks then just take a minute to consider how your phone habits affect your love life. As soon as you get a new message through you’ll be tempted to read it. As soon as that email arrives, you won’t be able to relax. Make sure you silence your phone before it silences your night of passion.
http://www.realbuzz.com/articles/7-things-that-make-you-terrible-in-bed/

8 worst habits you need to give up

Everyone has bad habits from overdoing it on the booze to watching fantastically mindless, trashy TV. But although some things might seem like a hard habit to break, there are often really good health reasons why we should stop. So with that in mind, here’s our top 8 worst habits that really need to go.

Smoking

This is one of the classic New Year resolutions that so many people make and yet so many fail to break. Research has consistently highlighted just why smoking is bad for you.  Cancer, heart disease and long-term respiratory problems are just some of the health risks associated with the habit. It kills over 100,000 in the UK annually and over 400,000 in the USA. And it’s anti-social. So go on. Say no to nicotine.

Binge-drinking

When you wake up with a hangover, it’s a fairly common reaction to ponder the point of over-indulging on the alcohol front. But as well as adding pounds we don’t need in areas we don’t need them, too much alcohol can lead to a stroke, cardiac arrest, liver problems and heart issues. Indeed a recent study at University College London found that almost half of adults in the UK are binge drinkers. Time to hit the wagon huh?

Too much caffeine

Nothing beats that first cup of tea or coffee in the morning to beat the bleary eyes, but could you live without it?  Although we might think of the USA as the coffee capital of the world, Europeans consume more caffeine than anyone, with the UK 15th in the world charts.  Too much caffeine accelerates the heart rate and leads to insomnia, headaches and irritability. That said it can have a beneficial effect on fat-burning and exercise, so why not think about limiting your intake instead. 

Junk food

Practically everyone has had the munchies after a night out and succumbed to a kebab or a burger and chips. The trouble is, that kind of food is full of empty calories. That means your body can’t effectively convert junk food into anything other than fat. So eat before you go out and salmon makes for the perfect pre-party evening meal. Not only is it an amazing source of protein, but it also contains all sorts of other benefits such as omega-3 fatty acids, which improve cardiovascular health and reduce inflammation throughout the body. Protein also lessens the effects of alcohol, as it takes a long time for your body to digest and minimises alcohol absorption.

Fizzy drinks/soda

Yes they taste good but no, they aren’t good for you. Apart from their teeth-rotting potential, fizzy drinks are packed with sugar, calories and caffeine. There are 139 calories in a can of Coca Cola, which is 14% of a woman’s recommended daily allowance. So yes, have one as an occasional treat, but come on, have a healthy fruit smoothie instead and radiate vitality and a Hollywood smile.

Too much technology

Research has shown recently that children’s thumbs are actually getting bigger because of the amount of time they spend texting and on tablets/android technology. We all do it, check our phones and tablets and play pointless computer games when we could be outdoors getting some fresh air. So ditch the technology. Angry Birds can wait. A gorgeous sunset can’t.

Vegging out in front of the TV

According to a Belgian study, people can consume up to 71% more food when they watch TV. When you do the maths that means that if you watch more than 19 hours of TV a week (and it adds up very quickly), you suddenly have a whopping 97% chance of being overweight. As if that wasn’t bad enough, TV isn’t great for engaging the brain either. Why? Because researchers at Case Western Reserve University discovered that for every hour beyond 80 minutes you watch, your risk of developing Alzheimer’s increases by 30%. Wow. Time to read a book and do something active in the evenings.

Late night eating

Eating late at night is a sure fire way to pile on the pounds. US researchers have discovered that our internal organs have a body clock, which means they are more effective at certain times of the day than others. So, if you eat late at night, when the liver and intestines are not at their peak intensity, you could be asking for trouble and a bigger waistline. 

http://www.realbuzz.com/articles/8-worst-habits-you-need-to-give-up/

Ten ways to boost your health

When it comes to good health, there’s no big secret. Here are 10 things you can do today to improve your health.

1. Check your weight

Nearly three in 10 women and four in 10 men in England are overweight. Obesity causes 9,000 premature deaths every year and, on average, reduces life expectancy by nine years. Use ourBMI calculator to find out if you’re a healthy weight or whether you're at risk of serious health problems, such as type 2 diabetes, heart disease, and certain cancers. If you need to bring your weight down, you’ll find everything you need to know in ourlose weight and health and fitness sections or you could try our12-week weight loss guide.

2. Drink less

Most people are unaware that regularly drinking more alcohol than is advised by the NHS can lead to a wide range of long-term health problems, including cancers, strokes, and heart attacks. For example, men who regularly drink more than three to four units a day are three times more likely to have a stroke. Visit ourdrinking and alcohol section to calculate your drinking levels, read about the health risks of drinking too much, and find out where you can get help.

3. Eat less salt and fat

Excessive salt and fat in our diets is a major cause of chronic illnesses such as heart disease, stroke, and diabetes. Too much salt in your food can cause high blood pressure and make you three times more likely to develop heart disease or have a stroke. Two thirds of Britons have too much saturated fat in their diets, putting them at an increased risk of heart disease and stroke. Get tips on cutting your fat and salt intake in lower your cholesterol and say no to salt.

4. Exercise regularly

The benefits of exercise aren't limited to losing weight. Even if you’re slim, you’ll still get health benefits from exercising. Even a small amount of regular activity can lower the risk of developing major chronic diseases such as coronary heart disease, stroke, and type 2 diabetes, by up to 50%. Regular exercise can cut the risk of premature death by 20-30%. You’ll find plenty of fun and practical ideas to help you get moving in our health and fitnesssection.

5. Eat more fruit and veg

For a healthy and balanced diet, try to eat five portions of fruit and vegetables a day. Research shows that eating at least 400g of fruit and vegetables a day can lower your risk of serious health problems such as heart disease, stroke, type 2 diabetes, and obesity. Whether you're cooking for a family, eating on the run, or on a tight budget, our tips and recipes can help you get your 5 A DAY.

6. Keep stress in check

In 2010/11 around 400,000 people in the UK reported work-related stress at a level they believed was making them ill. Psychological problems, including stress, are the underlying reason for one in five visits to a GP. If left unchecked, stress can lead to further health problems such as high blood pressure, anxiety, and depression. Learn to manage stress better with ourtop 10 stress busters, advice on good time management, andrelaxation tips.

7. Improve your sleep

Nearly everyone has problems sleeping at some point in their life. It's thought that a third of people in the UK have bouts of insomnia. Most healthy adults sleep for an average of seven to nine hours a night. If you’re not getting enough sleep, it can affect relationships, your performance at work, and it can delay recovery from illness. Good sleep starts with a good bedtime ritual and some simple lifestyle changes.

8. Quit smoking

The health benefits of quitting smoking are immediate. After 20 minutes, your blood pressure and pulse return to normal. After 24 hours, your lungs start to clear. After three days you can breathe more easily, and your energy increases. Keep it up and you’re adding years to your life. Research shows that people who quit smoking by the age of 30 add 10 years to their life. For help with quitting, including what your GP can do and nicotine replacement therapies, visit stop smoking.

9. Get a sexual health test 

Many people don’t notice any symptoms when they have a sexually transmitted infection (STI), such as chlamydia or gonorrhoea. If left untreated, chlamydia can affect a woman’s ability to get pregnant. You can’t tell by looking at someone whether they’ve got an infection, so it’s important to get a check-up if you’ve ever had unprotected sex. Getting tested and treated for STIs is easier than you think, and most infections can be cured. 

10. Check that lump

One in three people in England is diagnosed with cancer at some time in their life. Cancer usually affects older people, but it can occur at any age. Detecting most cancers early means that treatment is more likely to be successful. Sometimes, noticing a small change, like a lump, changes to a mole, or unexplained weight loss, can make a big difference to your health

http://www.nhs.uk/Livewell/healthy-living/Pages/Ten-ways-to-boost-your-health.aspx

7 things that are stopping you from getting enough sex

Top 7 turn-offs

What’s stopping you from getting enough sex? Is it your diet, your attitude or the length of your finger? Take a look at these tips and before long you’ll be out of your love rut and surrounded by potential bed buddies:

Partying

We all like a drink after a long, hard day, but did you ever consider that your evening beverage is affecting that other long, hard thing in your life? Drinking too much reduces your sex drive, so if you want more loving it’s time to put down your glass. For the guys, you shouldn’t be having more than three to four units a day. That’s the equivalent of two pints of 4% lager.  For the girls, you should have no more than two to three units in a day. That’s the equivalent of two small 125ml glasses of wine.

Checking their messages

A little green-eyed jealousy lives within us all and sometimes it can be quite flattering to hear we are the cause of another person’s envy; but beware. Jealousy is the all time, number one turn-off for both men and women. Being possessive isn’t hot, it’s just weird. If jealousy is affecting your love life you should address some of your trust issues and try to build your self-esteem.  Before asking about your crushes exes, or rifling through their messages, pause and think: what do I expect to find? Is this rational?

Routine 

Like everything else in life, if you do something too much it becomes boring. If your sex life has become more monotonous than a Monday morning commute, it’s time to experiment. If the kinky and saucy intimidates you, don’t worry. Sex doesn’t have to be sordid to be exciting. Try simple things, like a sex treasure hunt. Wait until your partner comes home and place clues around the house. The clues should help them find you naked and in bed. When they do finally find their prize (you) the anticipation will be so high you’ll both want to dive into bed for some fun.

Short finger

How long is your ring finger? How long is your index finger? Although your hands seem an odd place to look when trying to work out why you aren’t getting enough sex, some scientists believe that the length of your ring finger indicates certain information about your sex drive. The higher the level of testosterone you are exposed to in the womb determines how long your fourth finger is. This is why men tend to have longer ring fingers than women. However, if you or your partner has unusually short ring fingers then this could indicate a low libido and could be why you are not getting enough.

Smoking

Smoking could be the reason why you aren’t getting enough sex. In a survey three quarters of 18-24 year olds said they wouldn’t even kiss someone who had just smoked. An even more shocking stat is that 1,700 people surveyed by the Department of Health said they would be hesitant to start a relationship with someone who smoked. Clearly, smoking carries a huge stigma and it’s no longer sexy to spark up. To get more action, you need to stub out that cigarette.

Relationship crisis

Although make-up sex can be great, if you and your guy or girl are constantly fighting or live together in frosty silences then the chances are, your sex life sucks. A relationship crisis is one of the most common reasons why people have a loss of sexual desire. The best way to tackle any relationship issues you share is to talk to one another. Why are you both so unhappy? You need to work together to bring about a resolution and if you can’t, then maybe it’s time to move on. 

Junk

If you love gorging on junk food, you may only need to make a few small changes to your diet to make massive differences to your sex life. For those guys who would like to be a little firmer in the trouser department you should try to eat foods rich in L-Arginine. You could have some granola for breakfast or snack on cashews and walnuts during the day. For the ladies, try and get more soy into your diet. It will make you more sensitive and lubricated, plus it combats certain symptoms of the menopause.

http://www.realbuzz.com/articles/7-things-that-are-stopping-you-from-getting-enough-sex/

Is your blood pressure healthy?

It's thought that around 30% of people in England have high blood pressure, and many don't even know it. Though more than half of them are over 60, a large number are younger. Could you be one of them?

Common questions about blood pressure

High blood pressure is common and often has no symptoms.

Check your blood pressure

The only way to know if you have high blood pressure is to have your blood pressure checked. Health professionals such as nurses, pharmacists and GPs can check your blood pressure with a simple test. 

High blood pressure increases your risk of having a heart attack or stroke, but there are things you can do to lower your blood pressure.

Keeping blood pressure healthy

“There are lots of different ways you can have a significant impact on your blood pressure,” says Dr Mike Mead, a GP in Leicester. "Reducing your blood pressure can make a massive difference to your health. It can prevent you from having a stroke or heart attack. There are so many benefits to making sure your blood pressure stays at a reasonable level."

The following steps towards a healthier lifestyle will help lower your blood pressure and keep it at a healthy level.

Exercise

Do at least 30 minutes of exercise five times a week, such as walking, dancing, cycling, or swimming. If you're not used to exercising, don't start too quickly. Talk to your doctor about how much exercise will suit you, and build up slowly. Find out more about how to start:

• walking 
• cycling 
• swimming 
• running 

You can find out more about health and fitness, including 10-minute home workouts.  

Healthy eating

A healthy, balanced diet will help reduce your blood pressure. A healthy diet includes eating:

• less salt 
• less saturated fat  
• five portions of fruit and vegetables a day 

Aim to eat no more than 6g of salt a day. Don't add salt to food. Read food labels when you're shopping to help you buy healthier foods. Many foods, including breakfast cereals, bread, and soup contain added salt.

Saturated fat is found in butter, ghee, lard, meat pies, fatty meat, sausages, cakes, biscuits, and food containing coconut oil or palm oil.

"Many people know to avoid butter because it's high in saturated fat, but if you have three biscuits with your morning coffee, you're still getting saturated fat," says Dr Mead.

Fruit and vegetables are good for health, whether they're fresh, tinned, frozen, dried or in juice.

Lose weight

Exercising and eating healthily will help you lose weight. Obesityincreases your risk of high blood pressure, so it's important to be a healthy weight.

To find out if you're a healthy weight and to get advice on losing weight, use the BMI healthy weight calculator.

Get more tips on losing weight, and have a look at the 12-week weight loss guide.  

Limit your alcohol intake

The recommended healthy limits for alcohol are:

• no more than three to four units a day for men
• no more than two to three units a day for women

One unit of alcohol is roughly half a pint of regular-strength lager or a 125ml glass of wine.

Regularly drinking more than the recommended daily limits puts you at risk of a number of health problems, including high blood pressure. Find out more about the risks of alcohol and how you can cut down.

You can check how much you're drinking by using the alcohol tracker. You can also use the Drinkaware unit calculator to find out how many units there are in different measures and brands of alcoholic drinks.

Find out about the calories in alcohol.

Smoking

Although smoking doesn't cause high blood pressure, it raises the risk of heart disease. Stopping smoking reduces this risk, and is especially important if you have high blood pressure.

Get information and tips to help you stop smoking.  

Medication

Some people with high blood pressure need to take medication to lower it, as well as making the healthy lifestyle changes above.  http://www.nhs.uk/Livewell/hypertension/Pages/Keepbloodpressurehealthy.aspx

Tomato-rich diet 'reduces prostate cancer risk'

“Tomatoes ‘cut risk of prostate cancer by 20%’,” the Daily Mail reports, citing a study that found men who ate 10 or more portions a week had a reduced risk of the disease.

The study in question gathered a year’s dietary information from 1,806 men who were found to have prostate cancer and 12,005 who were clear after random prostate checks. The researchers compared the diets and adjusted the results to take into account factors such as age, family history of prostate cancer and ethnicity.

They found that men who ate more than 10 portions of tomatoes or tomato products per week have an 18% reduced risk of prostate cancer compared to men who ate less than 10.

As this was a case controlled study, and not a randomised controlled trial, it cannot prove that eating more tomatoes prevents prostate cancer. It can only show an association.

The association is biologically plausible, because tomatoes are a rich source of lycopene, a nutrient thought to protect against cell damage. However, the jury is still out on whether it really does protect cells.

So a healthy, balanced diet, regular exercise and stopping smoking are still the way to go. It’s unlikely that focusing on one particular food will improve your health.

 

 

Where did the story come from?

The study was carried out by researchers from the University of Bristol, the National Institute for Health Research (NIHR) Bristol Nutrition Biomedical Research Unit, Addenbrooke’s Hospital in Cambridge and the University of Oxford. It was funded by the NIHR and Cancer Research UK.

The study was published in the peer-reviewed medical journal Cancer Epidemiology, Biomarkers and Prevention.

In general, the media reported the story accurately but also reported different numbers of study participants, ranging from 1,800 to 20,000. This is because out of the 23,720 men who were initially included in the study, a proportion were excluded from the analyses due to missing questionnaires.

Several news sources have also reported that eating the recommended five portions of fruit or veg per day reduced the risk of prostate cancer by 24% compared to 2.5 servings or less per day. This seems to have come directly from the lead researcher, but these figures are not clearly presented in the research paper.

What kind of research was this?

This was a case-control study looking at the diet, lifestyle and weight of men who had had a prostate check and were subsequently diagnosed with (cases) and without (controls) prostate cancer. The researchers wanted to see if there were any factors that reduced the risk of being diagnosed with prostate cancer.

A previous systematic review suggested that a diet high in calcium is associated with an increased risk of prostate cancer and that diets high in selenium and lycopene are associated with reduced risk. Selenium is a chemical element essential for life that is found in animals and plants, but high levels are toxic. Lycopene is a nutrient found in red foods such as tomatoes and pink grapefruit.

The researchers defined intake of selenium and lycopene as the “prostate cancer dietary index”. They looked at whether there was an association between men’s index scores and their risk of having prostate cancer.

In addition, in 2007, the World Cancer Research Fund (WCRF) and the American Institute for Cancer Research (AICR) made eight recommendations on diet, exercise and weight for cancer prevention. 

The eight cancer prevention recommendations

The eight recommendations drawn up by the WCRF and AICR, some of which are harder to stick to than others, are:

• be as lean as possible without being underweight
• stay physically active every day
• limit consumption of energy-dense foods and avoid sugary drinks
• the diet should consist of foods mostly from plant origin
• limit intake of red and processed meat
• limit consumption of alcoholic drinks
• limit consumption of salty foods and foods processed with salt
• don’t take supplements in an attempt to prevent cancer

However, recent research has shown conflicting results as to whether these recommendations are applicable to prostate cancer. One large European study found that men who followed the recommendations did not have a lower general prostate cancer risk, and the other found that men did have a reduced risk of aggressive prostate cancer.

The researchers wanted to see if these recommendations should be changed to include any of the prostate cancer dietary index components for men and/or men at higher risk of prostate cancer.

What did the research involve?

The researchers used data collected from a large UK study called the ProtecT trial. In this trial, 227,300 randomly selected men aged 50 to 69 were invited to have a prostate check between 2001 and 2009.

Nearly half of the men then had a prostate specific antigen (PSA) test and 11% of them went on to have further investigations. Before the test they were asked to fill out questionnaires on:

• lifestyle


• diet


• alcohol intake


• medical history


• family history

They were also asked to provide information on their:

• physical activity level


• body mass index (BMI)


• waist circumference


• body size aged 20, 40 and at the time they entered the study

Statistical analyses were then performed to determine the risk of low or high grade prostate cancer according to adherence to the WCRF/AICR recommendations or intake of any of the three dietary components of the prostate cancer dietary index. The results were adjusted to take into account the following confounders:

• age


• family history of prostate cancer


• self-reported diabetes


• ethnic group


• occupational class


• smoking status


• total energy intake

How did the researchers interpret the results?



The researchers concluded that, “in addition to meeting the optimal intake for the three dietary factors associated with prostate cancer, men should maintain a healthy weight and an active lifestyle to reduce risk of developing prostate cancer, cardiovascular diseases and diabetes”. They also say that “high intake of plant foods and tomato products in particular may help protect against prostate cancer, which warrants further investigations”.





Conclusion



This large study has shown an association between the consumption of more than 10 portions of tomatoes per week and an 18% reduction in risk of prostate cancer. However, as this was a case controlled study, and not a randomised controlled trial, it cannot prove that eating more tomatoes prevents prostate cancer.


Strengths of the study include its large size and attempts to account for potential confounding factors, although there are some limitations to the study, including:




• reliance on the accuracy of the dietary questionnaires


• broad categories for self-estimate of body size


This study does not provide enough evidence to change the recommendations for reducing the risk of prostate cancer. A healthy, balanced diet, regular exercise and stopping smoking are still the way to go, rather than relying on eating one exclusive food type such as tomatoes
http://www.nhs.uk/news/2014/08August/Pages/Tomato-rich-diet-reduces-prostate-cancer-risk.aspx 

 

 

 

 

Eating processed foods

Processed foods aren't just microwave meals and other ready meals. The term 'processed food' APPLIES to any food that has been altered from its natural state in some way, either for safety reasons or convenience. This means you may be eating more processed food than you realise.

Processed foods aren't necessarily unhealthy, but anything that’s been processed may contain added salt, sugar and fat.

One advantage of cooking food from scratch at HOME is that you know exactly what is going into it, including the amount of added salt or sugar.

However, even homemade food sometimes uses processed ingredients. Read on to find out how you can eat processed foods as part of A HEALTHY DIET.

What counts as processed food?

Most shop-bought foods will have been processed in some way.

Examples of common processed foods include:

• BREAKFAST cereals
• cheese
• tinned vegetables
• bread
• savoury snacks, such as crisps 
• meat products, such as bacon
• "convenience foods", such as microwave meals or ready meals
• drinks, such as milk or soft drinks

FOOD PROCESSING techniques include freezing, canning, baking, drying and pasteurising products. 

Dietitian Sian Porter says: "Not all processed food is a bad choice. Some foods need processing to make them safe, such as milk, which needs to be pasteurised to remove harmful bacteria. Other foods need processing to make them suitable for use, such as pressing seeds to make oil.

"Freezing fruit and veg preserves most vitamins, while tinned produce (choose those without added sugar and salt) can mean convenient storage, cooking and choice to eat all year round, with less waste and cost than fresh."

What makes some processed foods less healthy?

Ingredients such as salt, sugar and fat are sometimes added to processed foods to make their flavour more appealing and to prolong their SHELF life, or in some cases to contribute to the food's structure, such as salt in bread or sugar in cakes.

This can lead to people eating more than the recommended amounts for these additives, as they may not be aware of how much has been added to the food they are buying and eating.These foods can also be higher in calories due to the high amounts of added sugar or fat in them.

Furthermore, a diet high in red and processed meat (regularly eating more than 90g a day) has also been linked to an increased risk of bowel cancer. Some studies have also shown that eating a large amount of processed meat may be linked to a higher risk of cancer or heart disease. 

What is processed meat?

Processed meat refers to meat that has been preserved by SMOKING, curing, salting or adding preservatives. This includes sausages, bacon, ham, salami and pâtés.

The Department of Health recommends that if you currently eat more than 90g (cooked weight) of red and processed meat a day, that you cut down to 70g a day. This is equivalent to two or three rashers of bacon, or a little over two slices of roast lamb, beef or pork, with each about the size of half a slice of bread.

However, it's important to remember that the term "processed" applies to a very broad range of foods, many of which can be eaten as part of a healthy, BALANCED DIET.

How can I eat processed foods as part of a healthy diet?

Reading nutrition labels can help you choose between processed PRODUCTS and keep a check on the amount of processed foods you're eating that are high in fat, salt and added sugars.

Adding tinned tomatoes to your shopping BASKET, for example, is a great way to boost your 5 a day. They can also be stored for longer and cost less than fresh tomatoes – just check the label to make sure there's no added salt or sugar.

Most pre-packed foods have a nutrition label on the back or side of the packaging.

These labels include information on PROTEIN, carbohydrate and fat. They may provide additional information on saturated fat,sugars, sodium and salt. All nutrition information is provided per 100 grams and sometimes per portion.

How do I know if a processed food is high in fat, saturated fat, sugar or salt?

There are guidelines to tell you if a food is high or low in fat, saturated fat, salt or sugar. These are:

Total fat

High: more than 17.5g of fat per 100g
Low: 3g of fat or less per 100g

Saturated fat

High: more than 5g of saturated fat per 100g
Low: 1.5g of saturated fat or less per 100g 

Sugars

High: more than 22.5g of total sugars per 100g
Low: 5g of total sugars or less per 100g

Salt

High: more than 1.5g of salt per 100g (or 0.6g sodium)
Low: 0.3g of salt or less per 100g (or 0.1g sodium)

For example, if you are trying to cut down on saturated fat, try to limit the amount of foods you eat that have more than 5g of saturated fat per 100g.

If the processed food you want to buy has a nutrition label that uses colour-coding, you will often find a mixture of red, amber and green. So, when you're choosing between similar products, try to go for more greens and ambers, and fewer reds, if you want to make a healthier choice. 

However, even healthier ready meals may be higher in fat and other additives than a homemade equivalent. That's not to say that homemade foods can't also be high in calories, fat, salt and sugar, but if you make the meal yourself, you'll have a much better idea of what's gone into it. You could even save yourself some MONEY, too. 

When cooking food at home...

http://www.nhs.uk/Livewell/Goodfood/Pages/what-are-processed-foods.aspx