Tuesday, March 12, 2024

Cancer Prevention, Sleep Enough (Not Too Much), and More on Meat Analogs

Holistic Habits by Cheryl A. Mothes, Ph.D. Natural Health Nutrition Counselor

Content is a daily radio script from my KHIS radio spot - tune in at 6:15 (CST) every morning to Justin and Meredith’s morning show on 89.9 FM.

 Discover This Year's Top Blue Zones-Inspired Recipes

 Let's begin with the latest and greatest Blue Zones-inspired recipes to enhance your longevity. Check out the top 18 recipes from Blue Zones here.

 The Power of Nutrition in Cancer Prevention

 Up to half of the most common cancers may be preventable, primarily through healthier eating. A wholesome diet and lifestyle can aid not only in cancer prevention but also in supporting those already diagnosed and cancer survivors. Embracing a plant-centric diet, regular exercise, and quality sleep can significantly reduce chronic disease and cancer risks. Women adhering to these healthy lifestyle recommendations have half the breast cancer risk compared to those following only two guidelines. Make your Meatless Monday count for a longer and stronger life. Also, consider adjusting your sleep routine by going to bed 30 minutes earlier to prioritize your health and safety.

 The Plant-Based Secret to Cancer Prevention

The effectiveness of a plant-based diet in preventing cancer lies in its contribution to immunity and damage repair within the body. Additionally, it positively influences the gut microbiome, thanks to the mighty fiber content, which is strongly anti-inflammatory, promoting optimal body repair systems. While the recommended daily average for fiber is 30 grams, the average American barely consumes half of that. Boost your fiber intake by incorporating more plant-based foods into your diet. It's never too early or too late to make positive changes, so why wait? Start adjusting your sleep schedule by getting up and going to bed 30 minutes earlier for a healthier transition to the time change. Have a terrific Tuesday!

 Whole Food, Plant-Based Lifestyle for Diabetes Management

 Vegetarian diets prove highly effective in preventing and treating diabetes, potentially due to weight loss. Plant-based eaters tend to maintain slimmer profiles. The beauty of a whole food, plant-based diet is that you can eat as much as you want without counting calories or practicing portion control, except for nuts and peanut butter. By focusing on food quality, you can avoid restricting quantity. Studies reveal improvements in cholesterol, blood sugar, blood pressure, and other health parameters. Make this Wednesday wonderful by "plantifying" your plates and adjusting your sleep routine to adapt to the upcoming time change.

 The Truth About Low-Carb Diets

 For decades, advocates of low-carb diets have touted their benefits. However, research consistently shows that low-carb diets lead to higher rates of all-cause mortality, indicating a shorter lifespan and various health issues. Carbohydrates from whole, plant-based foods are beneficial, while processed, sugar-laden, and fat-laden carbs are not. Improve your well-being by incorporating more plants into your diet and experience the positive changes firsthand.

 The Influence of Healthy Diets on the Whole Family

 Family members sharing a home with a diabetic individual may not initially embrace a diabetic diet. However, healthy diets are not disease-specific; they benefit everyone. Improvements in blood sugar control, blood pressure, and weight can be achieved collectively as a family. Your influence extends to everyone around you, contributing to better nutrition and overall well-being. Wishing you a fantastic Friday, and as the time change approaches, start adjusting your sleep schedule by going to bed 30 minutes earlier for a smoother transition.

 The Magic of Beans for Longevity 

Why are beans a key to living to 100? The legume family offers nutrients like copper, iron, magnesium, potassium, folic acid, zinc, essential amino acids, and plant-based protein and fiber. Fiber plays a crucial role in promoting a healthy gut microbe, reducing inflammation, and enhancing immune function. Only 5% to 10% of Americans meet their recommended daily fiber intake. Incorporate beans into various dishes, from salads to soups and burritos, to boost your fiber intake. On this Meatless Monday, remember that plant protein offers more nutrients with fewer calories, fat, and cholesterol, contributing to a longer and stronger life. 

The Link Between Sleep, Toxins, and Brain Health 

The lost hour of sleep may pose a challenge for some. Adequate sleep is essential for the glymphatic system to clear out toxic waste byproducts, a process active only during sleep. Chronic sleep deprivation is associated with increased risks of cognitive disorders such as dementia. Prioritize quality sleep and reduce blood pressure through diet and exercise to support toxin elimination and enhance brain health. Wishing you a terrific Tuesday! 

Striving for the Right Amount of Sleep 

As mentioned yesterday, the glymphatic system functions exclusively during sleep to clear out toxic waste products. Getting less than seven hours or more than eight hours of sleep is linked to higher rates of dementia. Strive for seven to eight hours of sleep each night for a longer and stronger life. Have a wonderful Wednesday! 


Plant-Based Alternatives for a Healthier Lifestyle 

With the abundance of meat substitutes on the market, are they a healthier option? Plant-based burgers outshine their meat counterparts in terms of trans-fat and cholesterol content. Consider the environmental impact—two football fields can feed one person eating meat, but the same space can feed 14 individuals with a plant-based diet. Also, it takes 1,200 gallons of water to produce 1 pound of beef. Improve your health by incorporating meat analogs into your diet if transitioning to a fully plant-based diet seems challenging. 

 

The Hormone Connection to Dairy 

Hormones are present in all animal products, with about three-quarters of our dietary exposure coming from milk and other dairy products. Hormone levels increase significantly in dairy products like cream, cheese, and butter. Research links estrogen in milk to endometrial cancer, especially among postmenopausal women. Try refraining from dairy for three weeks and observe the positive changes in how you feel. Wishing you a fantastic Friday! 


Cancer Prevention, Sleep Enough (Not Too Much), and More on Meat Analogs

Holistic Habits by Cheryl A. Mothes, Ph.D. Natural Health Nutrition Counselor Content is a daily radio script from my KHIS radio spot - tune...