A new study has people not only talking, but walking too. New research suggests that older adults who walk for just two hours a week can start to reduce their risk of disease, subsequently promoting longevity.
 
For some time, doctors have been saying that sitting for five hours a day is as detrimental to your health as smoking (you can read more about the grave dangers of a sedentary lifestyle here). Through walking, ideally six hours a week or more, you are increasing your chances of a longer life. This study reports a 35% decrease in respiratory disease, a 20% decrease in cardiovascular disease, and a 9% decrease in cancer risk.
 
Walking activates the lymphatic system, part of your circulatory system, by eliminating toxins from the body, helping to ward off infections and strengthening your immune system. Walking forces muscle movement, stimulating your brain at the same time.
 
Ideally, try to get up and move once an hour. If you work in an office all day, get away from your desk each hour and walk around your floor, or walk up to the next story and back down again. If you’re home during the day, get outside and get active! Remember that walking outdoors offers maximum health benefits (learn more here). Take your dog for a walk, or find a friend and catch up over a hike. Finding motivational ways to get yourself moving helps to guarantee your success.
 
To learn more about this new study on the benefits of walking, watch this You Tube video: Walking More Could Lower Risk of Cancer and Death.

After potassium, magnesium is the second most dominant electrolyte in your body and one of six essential macro-minerals. Magnesium plays an important, multi-faceted role in your health, notably cell, nerve and muscle function, regulating blood pressure, bone mineral density and energy production.
 
Your body houses about 25 grams of magnesium, with over 50% stored in your bones. Your bones store magnesium to ensure your body has an adequate supply for optimum enzyme function. Magnesium is naturally available from many foods, some medications such as antacids, and can be taken as a dietary supplement.  
 
Studies estimate that half of all Americans, and up to 80% of those over the age of 70, are deficient in magnesium. Recommended amounts are 320 mg for women and 420 mg for men each day.
 
A consistently low intake of magnesium can generate changes in biochemical pathways that can increase the risk of illness over time. According to the National Institutes of Health, magnesium deficiency plays a role in hypertension and cardiovascular disease, type 2 diabetes, osteoporosis and migraine headaches.
 
Mental Health: Anxiety and Depression
 
There is an increasing amount of evidence supporting magnesium’s role in mental health, in particular, warding off depression and anxiety which are considered neurotransmitter deficiencies. And while medication may be prescribed to assist in combating these mental illnesses, if your body is not supporting the right pathway to make healthy amounts of neurotransmitters, medication may not achieve the desired result.
 
Recent studies have shown that magnesium helps to decrease symptoms of anxiety and depression due to its important role in muscle and nerve function. It is estimated that 40 million Americans live with depression, which often goes hand in hand with anxiety disorder as symptoms overlap. Both disorders share proteins that the brain uses to communicate as well as pathways from the brain. Similar symptoms from both disorders include difficulty concentrating, lost sleep, being tired and feeling irritated. Feelings of anxiousness and sadness are not uncommon for anyone but it is important to speak to your doctor if you become overwhelmed with either or both feelings.
 
Magnesium is critical for biochemical function in your body. The mineral helps to regulate neurotransmitters that include dopamine (an organic compound vital to brain function), gamma-Aminobutyric acid (GABA, an amino acid that acts to impede the spread of nerve impulses in the central nervous system and is responsible for motor control, vision and regulates anxiety) and serotonin (a chemical produced by nerve cells made from the essential amino acid tryptophan, a deficiency of which can cause mood disorders). With magnesium deficiency, these neurotransmitters can be disrupted which is when symptoms of mental illness, particularly depression and anxiety, take hold. Serotonin and dopamine are considered contributors to feelings of overall happiness and well-being. Magnesium causes an anti-depressive state by helping to regulate these neuro transmitting compounds.
 
Magnesium and Stress
 
Stress is also a significant contributor to depression and anxiety, as well as many other health ailments. Magnesium can reduce the release of cortisol in the body, an excess of which is a direct result of stress. High cortisol levels can also diminish magnesium levels, which fuels support for the benefits of supplementation.
 
What to Eat to Combat Anxiety and Depression
 
The best way to meet your recommended daily magnesium intake is through food. The federal government’s Dietary Guidelines for Americans dictates that “nutritional needs should be met primarily from foods”. There are many foods that are considered excellent sources for magnesium. When it is not possible to achieve this through diet, supplementation is the next best thing.
 
Here are some of the best foods to incorporate in your diet, to maximize your natural intake of magnesium and to help maintain your mental well-being:
 
Dark leafy greens: Spinach and seaweed are high in magnesium but your best source is chard. By incorporating these dark, leafy greens into your daily diet, you are aiding your probiotic balance in your gut. Salad is not the only way to include these nutrient-rich vegetables in your daily meals – you can add them to your protein shakes, pesto recipes and soups, to name a few!
 
Nuts and whole grains: Almonds have the highest magnesium content of all whole foods. With 80 mg per one ounce serving, these nuts are a wonderful snack for your overall health. Cashews and peanuts, even peanut butter, are also good sources of magnesium. Cashews are also high in zinc, which helps to regulate GABA and reduces symptoms of anxiety.
 
Fruits and vegetables: In addition to the leafy greens mentioned above, avocado, banana, broccoli, apples and carrots contain considerable amounts of magnesium.
 
Brown rice: Brown rice contains a variety of B vitamins which are important for the production of dopamine and serotonin. Thiamine (vitamin B1) has been shown to reduce anxiety and other related symptoms, including headaches and insomnia.
 
Split peas, oats, nuts and seeds are also good sources of vitamin B. Edamame and black beans are high in magnesium, as are whole wheat bread and shredded wheat-based cereals. Kidney beans are high in tryptophan which has proven to have a calming effect on the body.
 
There is a popular misconception that dark chocolate is also a good source of magnesium, and while relatively speaking it is a good choice for a sweet, raw cacao is a much better source. One tablespoon of cacao powder hosts 40 mg of magnesium. So add it to your smoothie or sprinkle it over a very sweet dessert to balance out the taste!
 
One thing to remember: Studies suggest that magnesium supplementation is a good idea for older women as it can help to prevent the breakdown of bones in women with osteoporosis. Older people are less likely to absorb nutrients and minerals from food, and the kidneys may excrete more than younger adults. But like anything, moderation is key. Taking too much magnesium supplement can have negative side effects. You should always check with your medical doctor before starting to take any supplement. There are several different forms of magnesium, each with different therapeutic values. Do your research and speak to your doctor. 

The month of June has been designated to raise awareness about cancer, but this is a disease that requires your year-round attention. There are more than 200 types of cancer and risk factors are many: genetics, environmental exposures, lifestyle choices and different infections are all possible causes. According to the American Cancer Society, there will be an estimated 1.7 million new cancer cases diagnosed in the United States in 2018 and 609,640 deaths due to cancer. Approximately 15.5 million Americans are currently living with some form of the disease, with breast, lung, prostate and colon topping the list.
 
Let me be clear: Cancer is not fully preventable. That being said, there are many things you can do to help reduce your risk of contracting a form of the disease. The World Cancer Research Fund reports that 70% of risk reduction can be achieved by following and maintaining a healthy diet, being physically active every day, limiting alcohol consumption and eliminating use of all tobacco products. This is a significant statistic and one that you cannot afford to ignore.
 
Eat sensibly & with intention
 
You know how important it is to eat healthily, for your weight management, heart health, etc. but keep in mind that eating sensibly is also a pivotal part of reducing your risk of cancer. According to a report by the World Cancer Research Fund and the American Institute for Cancer Research, which reviewed over 7,000 global studies on cancer, related to lifestyle (linked at the end of this article), there are four key things to follow in your diet:
 

• Eat whole foods, notably plant-based foods (organic is always best, to avoid cancer-generating pesticides), nuts and seeds, whole grains, chickpeas, lentils and beans, and a diet rich in fruits and vegetables. Limit or eliminate processed foods whenever possible. There are many foods that help to fight cancer, such as using turmeric, certain types of mushrooms, vegetables from the brassica family (i.e. broccoli, kale, cabbage, Brussel sprouts) and drinking green tea;
• Limit alcohol consumption or eliminate it entirely;
• Limit foods with high sugar and calorie content, again processed foods and refined fats. Remember that many beverages also contain a high sugar and/or calorie content, so read your labels;
• Limit red meat intake (the recommended amount is 300g or 11oz per week) and reduce intake of processed meats. Meats contribute to cancer risk through provision of fats and act as a means to transport carcinogenic products from the cooking process, smoked meats in particular. Fish are an excellent alternative, thanks to the high content of omega-3 fatty acids.

 
As with any healthy lifestyle, an overall, well-balanced diet of whole foods is the healthiest choice.
 
Get active & stay active
 
The World Health Organization reports that consistent physical activity can help to prevent one-third of the annual 7.6 million cancer-related deaths across the globe. Ideally, you should try to include physical activity into each and every day, for a minimum of 30 minutes. And to take that ideal a step further, exercising outdoors in nature helps to maximize the benefits from exercise. Regular exercise helps to reduce inflammation, supports immune function, supports mental well-being and improves insulin sensitivity, all of which play a role in cancer prevention as they all work towards a healthier, stronger you.
 
Finding time for physical activity does not have to be a chore – there are many ways in which you can incorporate fitness into your busy schedule. Read here for more tips and strategies for Fitting in Fitness. And always speak to your physician before starting an exercise routine for the first time.
 
Quit smoking
 
According to the CDC, cigarette smoking is the leading cause of preventable disease and death in the United States, contributing to more than 480,000 deaths per year. Currently, an estimated 37.8 million adults in the U.S. are smokers and more than 16 million Americans live with a smoking-related disease. Smoking rates are decreasing but at alarmingly slow rates. People cite difficulty in quitting smoking as the leading reason why they smoke. There are countless resources to help you quit smoking, available on line or through your medical doctor. Make quitting smoking a part of your workplace wellness program, offering support and incentives to your employees and/or coworkers. When someone quits smoking, it positively impacts everyone around them.  
 
In addition to these recommendations to reduce your risk for cancer, ensure that cancer screening is a part of your regular medical care. Screening and early detection are vital to keeping you healthy. For more detailed information on how you can prevent cancer, visit this link to the study, from the World Cancer Research Fund, entitled: Diet, Nutrition, Physical Activity and Cancer – a Global Perspective.
​

​These days, we are bombarded with suggestions from our doctor, friends, television commercials, etc. to try this supplement and try that supplement. It can be challenging to know what to take for the maximum benefit to your own health. More and more naturopathic doctors are recommending fish oil supplements to help optimize your overall health. And what’s more, the benefits of fish oil when it comes to your physical fitness may surprise you!
 
The omega-3 fatty acids in fish oil are remarkably holistic. Fish oils include both EPA (eicosapentaenoic acid, which is used to treat age related macular degeneration, high blood pressure in pregnancy (eclampsia), Alzheimer’s, heart disease, several mental illnesses including depression, and diabetes, to name a  few) and DHA (docosahexaenoic acid, critical for optimal brain health at all stages of life), which, when taken in combination such as in fish oil supplements, can be used to prevent and reverse heart disease, decrease irregular heartbeat, to treat asthma, cancer, menstrual problems, allergies, migraine prevention … the list continues!
 
Heart Health
 
What is commonly known as the Mediterranean Diet is widely accepted as a heart-healthy diet. It is a diet that is rich in fish and soared in popularity after anthropologists linked the low incidences of cardiovascular disease among the Inuit people of Greenland whose diet consists largely of omega-3s. Researchers have proven that both EPA and DHA, the compounds found in fish oil, have a significant impact on reducing the risk of heart disease, high cholesterol and high blood pressure.
 
 
Weight Management
 
Incorporating fish oil into your diet can help to promote a healthy body weight by increasing your metabolism. Research has found that diets low in omega-3s are often paired with a high body mass index (BMI). Through the use of fish oil, dietary experts suggest you can prevent the build-up of fat while suppressing your appetite. 
 
Reduce Inflammation
 
More recent studies have shown that implementing fish oil in your diet can reduce joint pain and help to prevent rheumatoid arthritis. Omega-3s can help to lubricate joints in the body, regulate the immune system and fight off inflammation, all of which are leading reasons for an increasing number of studies on using fish oil to ward off joint pain and disease.
 
Build Muscle
 
Fish oil has been found to support the relationship between insulin and muscle protein synthesis, which is imperative to building muscle. While protein is widely accepted as the most important ingredient to fueling the body through fitness, the insulin is equally important to transport that protein to the right places. Not only do fish oils help to build muscle, they also aid in maintaining that muscle, preventing degeneration through reducing cortisol levels throughout the body. Cortisol is responsible for stress and when consistently elevated, it can cause a breakdown of both your muscle tissue and your mental stability.
 
Enhance Mood
 
Mental health is an increasingly popular wellness topic. Continental populations where the diets are rich in seafood show not only an increased cardiovascular health but also distinctly lower levels of depression. Researchers believe that omega-3s assist in the regulation of serotonin levels in the brain. And while serotonin is typically known as a natural mood stabilizer, serotonin production and regulation is also responsible for more rapid healing, maintaining bone health, a reduction in depression and regulation in anxiety, to name a few benefits. Scientists continue to study the impact of omega-3s on mental illness. DHA, when taken alone or in combination with EPA in fish oils, also improves memory function.
 
Keeping Strong
 
The Journal of Nutrition, Health and Aging supported a study in which 3,000 women demonstrated that the consumption of fatty fish was directly linked to an increase in grip strength. Another study showed that by taking a daily fish oil supplement, walking speeds were significantly increased due to an improved physical performance.
 
Healthy Bones
 
There are several supplements that support bone health, such as calcium and magnesium, but don’t forget to add omega-3s to that list. Scientists report that increased levels of red blood cell omega-3 levels can reduce the risk of fractures and promote bone density, as well as aiding in overall bone health and strength. While your muscles are an important element of overall fitness, your skeletal system should never be ignored. 
 
Fish oil, ideally, should be incorporated into your diet through foods that are rich in omega-3s, such as salmon, walnuts, mackerel, oysters, flax seeds and chia seeds. Supplementation is the next best thing!

Results from a long-awaited study, funded by the National Cancer Institute in the United States, released this week and published by the New England Journal of Medicine, have concluded that up to 70% of women who are diagnosed with early stages of one of the most common forms of breast cancer could avoid chemotherapy as treatment.
 
Second to skin cancer, breast cancer is the most commonly diagnosed form of cancer in women in the United States. Approximately 1 in 8 women will develop invasive breast cancer in her lifetime. It is estimated that 266,120 new cases of invasive breast cancer will be diagnosed throughout 2018 and that over 40,000 women will die from breast cancer this year alone. Deaths from breast cancer specifically, however, have been on a steady decline since 1989, particularly in women under the age of 50, thanks to a deeper understanding of the disease, earlier detection and advances in treatment.
 
Not all women who develop breast cancer need chemotherapy, but for those who do, it is considered the most effective form of treatment (typically in combination with other drugs). However, a new study has found that 70% of women who would normally be prescribed chemo do not need the treatment if genetic testing reveals that their risk for recurrence of breast cancer is low. These findings could save thousands of women from the harmful and traumatic side effects of chemo, such as nausea, hair loss, anemia, a weakened immune system, memory loss, osteoporosis and fatigue.
 
This recent study, the largest breast cancer treatment study to date, enlisted over 10,200 women diagnosed with breast cancer and had them undergo a genetic test called Oncotype DX in which a sample of the tumor was removed and tested for activity of 21 genes that are involved in cell growth and respond to hormone therapy. Each of the women’s tumors was then assigned a score. Of the 9,719 eligible women with follow-up results, 69% had a midrange score of 11-25 and were randomly assigned to receive either hormone therapy with chemotherapy or hormone therapy alone. They were then monitored for 9 years.
​
The trial showed that for most of the women, avoiding chemo was of no consequence. 94% of the women were still alive after 9 years and 84% showed no signs of cancer. Researchers did find that some of the patients who were diagnosed at age 50 or younger, whose risk scores were slightly higher than mid-range (16-25), did benefit from chemo, including those with cancer that had spread to lymph nodes.
 
Ultimately, this study demonstrated that chemo can be avoided in most women older than 50 who have this form of breast cancer and who have mid-range and low risk scores. The study’s lead author suggests that patients with early stage breast cancer should consider this form of testing.
 
Dr. Otis Brawley, chief medical and scientific officer with the American Cancer Society, says there is a note of caution in interpreting the study’s findings: Data on premenopausal women and those younger than 50 who scored between 16-25 (slightly higher than mid-range), was analyzed separately. Because tumors grow more aggressively in premenopausal women, this group should carefully discuss treatment options with their oncologist. Women in this group are candidates for more aggressive, dual therapies and will benefit from chemotherapy.
 
After a cancer diagnosis, it is important to make every effort to improve your overall health and wellbeing. Medical treatments are central to cancer survival and recovery, but lifestyle changes should also be considered and discussed with your doctor. A healthy diet, taking care of your immune system, including daily exercise and reducing/managing stress, are all important factors to recovery.