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7 best foods to help boost prostate health

7 best foods to help boost prostate health

Prostate cancer is one of the most common kinds of cancer among the country’s male population. The American Cancer Society estimates 288,300 new cases of prostate cancer in the year 2023. Although, healthy food habits can significantly reduce one’s risk of developing prostate cancer. While any changes to one’s food intake need to be approved by a licensed healthcare professional, some of the following foods can have a positive effect on prostate health:

Tomatoes
Tomatoes are a rich source of an antioxidant called lycopene, which reduces the occurrence of free radicals in the body, thus lowering oxidative stress and the risk of developing prostate cancer. Eating cooked or pureed tomato products such as tomato paste, spaghetti sauce, sun-dried tomatoes, and tomato juice is an excellent source of lycopene.

Broccoli
Cruciferous vegetables like broccoli contain phytochemicals like sulforaphane that can selectively kill cancer cells while protecting healthy prostate cells. They are also rich in other antioxidants, vitamins, and minerals crucial for maintaining one’s health and immunity.

Green tea
Green tea has several compounds that are beneficial for promoting good health and fighting the growth of cancer cells. These include xanthine derivatives, epigallocatechin gallate (ECGC), and epicatechin. However, certain extracts from green tea have also been known to reduce the effectiveness of chemotherapy for prostate cancer, so those undergoing treatment must ask their doctors before drinking green tea or taking any tea supplements.

Pomegranate juice
Pomegranates are a rich source of antioxidants that can reduce the risk of prostate cancer by fighting oxidative stress caused by free radicals. Some early research has also linked pomegranate juice and its bioactive components to slow down the rate of progression of prostate cancer, especially in men with a history of recurrent prostate cancer.

Berries
Berries are a rich source of antioxidants called anthocyanins, which are crucial in reducing oxidative stress in the body. This oxidative stress damages cells and DNA and contributes to the growth of cancerous cells. Berries such as strawberries, blackberries, blueberries, and raspberries effectively counteract and neutralize this by fighting off free radicals.

Fish
Cold-water fish like salmon, herring, mackerel, sardines, and trout are rich in polyunsaturated fats like Omega-3 fatty acids. These fats are labeled “good fats” and do not trigger inflammation like other animal fats. Inflammation in the prostate gland has been linked to an increased risk of prostate cancer. A reduced risk of inflammation also means a reduced risk of developing prostate cancer.

Turmeric
Turmeric has several anti-inflammatory properties that can reduce the risk of prostate gland inflammation by impacting prostate-specific antigens (PSA) production. PSA blood levels are a standard test used to check for prostate cancer, with a rapid rise in PSA signaling the presence of cancer or other inflammations. Turmeric’s main active ingredient, curcumin, contains anti-cancerous properties that can help manage or reduce the risk and spread of prostate cancer.

Conclusion
Besides these foods, consuming legumes and soybeans can also impact the growth of prostate cancer cells, as they are rich in phytoestrogens that control hormone regulation. Eating healthy and making smart changes to one’s daily food intake can reduce the risk of prostate cancer and help one live a long and healthy life.

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Understanding arthritis – A common joint condition

The joints are constantly working while we move our limbs, so, understandably, people may develop certain joint conditions that cause pain and compromise mobility, especially with age. One of the common joint conditions is arthritis, which leads to joint inflammation and mild to severe pain. While there are several types of arthritis, the two most common types are rheumatoid arthritis and osteoarthritis. Stages Rheumatoid arthritis has four stages: Stage 1: At this stage, inflammation occurs inside the joints, and swelling, stiffness, and joint pain are the common symptoms. Stage 2: The inflammation of the joint lining, synovium, aggravates at this stage and results in cartilage damage. The affected joints’ range of motion is also compromised, causing pain and discomfort. Stage 3: At this stage, the severity of the joint condition increases, and it leads to bone damage. This results in more pain, loss of mobility, and weakness of muscles. The bones rubbing against each other can cause bone deformity as well. Stage 4: This is the final stage where the joints stop functioning completely. It leads to more pain, stiffness, and swelling, and the bones may even fuse, which is known as ankylosis. Osteoarthritis also has four stages of progression: Stage 1: Wear and tear may affect the knee joints, and minor spur growths on the affected bone can also be seen, but the condition does not cause too much pain at this stage. Stage 2: The bone spur growths increase and cause pain, and the knee joints become stiffer. Stage 3: This stage is characterized by joint inflammation leading to increased pain and stiffness. Walking can also cause popping sounds in the joints. Stage 4: The space between the bones in the joints becomes very narrow, causing the cartilage to wear down. Also, a chronic inflammatory response caused by the breakdown of cartilage aggravates discomfort and pain. Diagnosis of arthritis These joint conditions can be diagnosed using several tests. A physical examination reveals whether a patient has red, warm, and tender joints, and this test also helps examine the fluid around the joints. A rheumatologist can analyze the level of inflammation in the joints to determine the type of arthritis an individual is affected with. Also, blood tests are undertaken to check for antibodies like anti-CCP, rheumatoid factor, and antinuclear antibody. In addition, X-ray, CT scans, and MRI are also performed to check the condition of the cartilage and bones. Prevention of arthritis A family history of joint conditions like arthritis or aging can increase one’s risk of developing arthritis, but making certain lifestyle changes can also help lower the chances of developing the condition. To start with, one should include more foods with omega-3 fatty acids in their diet as these healthy fats are anti-inflammatory. One should also exercise regularly, keep their weight under check, reduce stress on their joints, and try to avoid injuries. Also, if one notices any symptoms of arthritis, they should consult a doctor immediately as early diagnosis goes a long way in managing the condition effectively through timely treatment.

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Healthy foods that ease menstrual pain

Menstrual pains and cramps are common occurrences. They occur when the uterine muscle contracts to shed tissue, which temporarily breaks the supply of oxygen to the uterus, causing a painful feeling. Using a heating pad or a painkiller is often the most popular choice to alleviate this pain, but eating healthy and staying hydrated can also help control the intensity and duration of menstrual cramps. Here are some foods that may help relieve menstrual pain: Bananas When consumed in moderation, bananas can help relieve menstrual pain. They are a great source of vitamin B6, potassium, and magnesium, which have been linked to reduced severity of cramps. The fiber content of bananas also helps improve bowel movement, thus reducing bloating and pain. Herbs Many traditional herbs have been linked to reducing period discomfort. These can be added to teas or foods. They include: Fennel: To relieve pain and decrease the bleeding length Cinnamon, sage, and cumin: To reduce cramping Ginger: To relieve any pain, inflammation, or nausea Chamomile: To relieve cramps and improve mood Turmeric: To reduce inflammation and pain Water Maintaining a healthy fluid intake can also help reduce bloating and manage pain. One can also try herbal tea or fruits and vegetables with a high water content (such as watermelon, lettuce, celery, cucumbers, or berries). Oranges Oranges are a great source of vitamin C, magnesium, potassium, and vitamin D. These nutrients can help control inflammation and reduce menstrual pain and cramps. Kale Losing blood during the menstrual cycle also reduces the amount of iron in the blood. It is important to replenish the body’s nutrients, and dark leafy greens such as kale and spinach are an easy way to do so. They are rich in vitamins and minerals to keep the body feeling nourished and reduce pain and cramps. Oats Oats are a rich source of fiber, zinc, vitamin B1, and magnesium. The zinc and magnesium content helps reduce period cramping, and regulates the production of serotonin, to help one feel better. Eggs Eggs are packed with protein and vitamins B6, D, and E, which help reduce inflammation and manage premenstrual syndrome (PMS) symptoms. Dark chocolate Dark chocolate (85% cocoa and higher) is also rich in magnesium and fiber, which can help deal with the symptoms of PMS better. Dairy Dairy products such as milk, yogurt, and cheese are a great source of calcium, which can help manage PMS symptoms such as cramps, mood swings, and fatigue. They also contain a healthy dose of vitamins D and E, along with magnesium, which can provide pain relief during periods of menstruation. Salmon Cold-water fish such as salmon and anchovies are rich in omega-3 fatty acids, which can help reduce inflammation and provide pain relief. They are also a great source of vitamins D and B6, which can help in the absorption of calcium to make period pain manageable and help one fight breast tenderness and irritability, respectively. Generally, eating antioxidant-rich nutritious foods can have a positive impact on period pains and cramps. However, maintaining a healthy food intake of vitamins, minerals, proteins, carbohydrates, and fats can significantly reduce symptoms of PMS.

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