As the year draws to a close you are probably winding down, enjoying the festivities and preparing for your New Year celebrations. Unfortunately, the end of the year also brings with it an increased risk of contracting the common cold and the flu. These viral infections can leave you feeling weak, tired and in the worst cases completely bed ridden.

The good news is that you can protect yourself by supplying your body with the right foods. Making the correct dietary choices gives your body the fuel it needs to supercharge your immune system and fight these nasty infections. Today I will be helping you fuel up with 10 natural foods that fight colds and flu:

1) ALMONDS

Almonds are a healthy snack that can be eaten any time you feel a little peckish. They help fight colds by supplying your body with 4 powerful nutrients – gallocatechol (which may boost the immune system based on provisional studies), protein (which is used to create the antibodies that the immune system uses to fight disease), vitamin B2 (which keeps your immune system healthy) and vitamin E (which supports the production of bacteria killing B cells).

Cold & Flu Fighting Nutrients In Almonds:

2) BEEF

Beef is a tasty meat that can be eaten as part of a roast or mixed in with chilli peppers and mushrooms to create a highly effective, cold and flu fighting stew. It gets its immune boosting properties by being rich in iron (which supports the production of antibodies and immunity building T cells), protein, selenium (which helps the body produce antibodies) and zinc (which supports the production of various white blood cells).

Cold & Flu Fighting Nutrients In Beef:

3) CHILLI PEPPERS

If you are a fan of spicy foods then you will be happy to see chilli peppers on this list. These scorching vegetables can be used to create a curry or spice up any dish. They contain high levels of 4 nutrients that protect against the common cold and the flu – beta carotene (which is converted into the immune system boosting vitamin A), capsaicin (which relieves the congestion associated with colds and flu), vitamin B6 (which supports a healthy immune system) and vitamin C (which supports the production of white blood cells).

Cold & Flu Fighting Nutrients In Chilli Peppers:

4) GARLIC

As long as you are not planning to head out later on, eating garlic is a perfect way to stop yourself contracting the common cold or the flu. If you are feeling adventurous you can eat a whole clove of garlic raw.  However, if that doesn’t sound too tasty, you can chop a clove or 2 into small pieces and add them to your cooking. The reason garlic is so effective at preventing these viral infections is because it is full of germanium (which boosts the immune system by increasing the number of antibody forming cells and  increasing the effectiveness of the immune system), protein, selenium, vitamin B1 (which strengthens the immune system), vitamin B6 and vitamin C.

Cold & Flu Fighting Nutrients In Garlic:

5) GINGER TEA

If you are full of cold or flu then a hot drink is exactly what you need. However, hot water alone only numbs your throat and does not deal with the actual infection.  By making that hot drink a ginger tea you get an extra protective kick. Ginger tea is loaded with the phytonutrient gingerol which boosts the immune system by stimulating the production of dermicidin (a protein that protects against invading microorganisms).

6) GREEN TEA

Green tea is most well known for its cancer fighting properties.  However, cancer prevention is just 1 of the many health benefits associated with drinking this hot beverage.  Provisional studies suggest that the gallocatechol and theaflavin in green tea are both very effective at keeping your body safe from the common cold and the flu.  Further studies are needed before these virus fighting properties can be confirmed but it certainly won’t do any harm to treat yourself to a cup or 2 of green tea each day.

Cold & Flu Fighting Nutrients In Green Tea:

7) MUSHROOMS

Mushrooms are a highly nutritious vegetable that can be added to many meals. If you are stuck for ideas, try mixing some mushrooms in with the leftover turkey from Christmas dinner to create an immune boosting casserole. In terms of nutrients, mushrooms contain high levels of selenium, the B complex vitamins B1,B2, B3, B5, B6, B9 (which work together to strengthen the immune system) and zinc. This powerful combination makes mushrooms an excellent choice for anyone who is trying to prevent a cold or the flu.

Cold & Flu Fighting Nutrients In Mushrooms:

8) ORANGES

Oranges are a juicy snack that can be eaten at any time of the day.  They are a popular choice when it comes to protecting against colds and the flu due to their high vitamin C content.  However, this is not the only ingredient that makes oranges so effective.  They are also rich in the immune boosting nutrients beta carotene, hesperidin, vitamin A, vitamin B1 and vitamin B9.

Cold & Flu Fighting Nutrients In Oranges:

9) YOGURT

Yogurts are an excellent cold and flu fighting food. They can be eaten on their own or if you want to double their viral fighting properties you can chop up some almonds and mix them in.  Alternatively, you can add some berries to the yogurt to create an all round health boosting snack.  In terms of nutrients, yogurts contain high levels of vitamin B2, vitamin B5, vitamin B12 and zinc. However, the main reason for their effectiveness is lactobacillus casei – a bacteria which boosts the immune system.

Cold & Flu Fighting Nutrients In Yogurt:

10) TURKEY

Turkey is not just the traditional Christmas roast. It is also a fantastic way to keep your body safe from colds and the flu.  Turkey’s protective properties come from its impressive nutrient profile. It is packed full of protein, selenium, vitamin B3, vitamin B6 and zinc which collectively give the immune system a real kick.  So if you want to minimise your chances of contracting these viral infections make sure you take full advantage of all the Christmas dinner leftovers.

Cold & Flu Fighting Nutrients In Yogurt:

SUMMARY
If you normally suffer from the common cold or the flu during winter, try changing your diet this year. The foods listed above all contain specific cold and flu fighting nutrients which will keep you safe from these viral infections. As an added bonus, they are also rich in other vitamins, minerals and phytonutrients which will give your health a real kick. So put the Lemsip down and instead fill up on these foods that fight colds and flu.
Now I want to hear your thoughts. Do you suffer from the common cold or the flu every year? Do you have any other natural remedies to add to this list? Let me know by leaving a comment.

Cancer fighting foods and drinks are 1 of the most powerful tools you can use to prevent this chronic disease.  As of 2007, cancer was responsible for approximately 13% of all human deaths worldwide.  However, experts believe that around a third of cancers are linked to diet. That means by consuming the right cancer fighting foods and drinks you can seriously slash your cancer risk. In this article I am going to help make incorporating cancer fighting foods and drinks into your diet a whole lot easier by providing you with…

12 Powerful Cancer Fighting Foods And Drinks

Each of these 12 cancer fighting foods and drinks contains an optimal mix of nutrients that offer direct protection against this nasty disease.  Additionally, all these cancer fighting foods and drinks can be easily incorporated into your diet right now as either a healthy snack, a refreshing beverage or an addition to your favourite meal.

1) Almonds

What Makes Almonds 1 Of The Most Powerful Cancer Fighting Foods?

Almonds are 1 of the best healthy snacks going and 1 of the top cancer fighting foods. They are easy to eat, very portable and packed with a great mix of cancer killing dietary fats, vitamins and minerals. This unique nutrient combination makes almonds a perfect cancer fighting food.

Cancer Fighting Nutrients In Almonds:

2) Apples 

What Makes Apples 1 Of The Most Powerful Cancer Fighting Foods?

They say an apple a day keeps the doctor away but it might also keep cancer at bay. These healthy cancer fighting foods are an excellent source of dietary fibre and vitamin C plus they contain a wide range of phytonutrients. Studies have shown that all these nutrients have a protective effect against cancer which which makes apples 1 of the best cancer fighting foods.

Cancer Fighting Nutrients In Apples:

3) Blueberries

What Makes Blueberries 1 Of The Most Powerful Cancer Fighting Foods?

Blueberries are the golden boy of the health and fitness world and 1 of the most powerful cancer fighting foods. Not only are blueberries absolutely packed with cancer killing vitamins, minerals and phytonutrients but they are also extremely tasty and versatile too. These cancer fighting foods can be eaten on their own or used as a natural sweetener for porridge, yogurts and more.

Cancer Fighting Nutrients In Blueberries:

4) Chilli Peppers

What Makes Chilli Peppers 1 Of The Most Powerful Cancer Fighting Foods?

Chilli peppers are 1 of the hottest cancer fighting foods and can add a real kick to curries, meats and various other dishes. They contain the unique, cancer scorching phytonutrient – capsaicin. Capsaicin can only be sourced from chilli peppers (the hotter the chilli pepper the better) and offers significant protection from this nasty disease. When you combine this with the high levels of dietary fibre and vitamin C that chilli peppers contain, they stack up as a seriously impressive cancer fighting food.

Cancer Fighting Nutrients In Chilli Peppers:

5) Eggs

What Makes Eggs 1 Of The Most Powerful Cancer Fighting Foods?

Not so long ago eggs were seen as an unhealthy food that increased your heart disease risk. Thankfully, common sense has prevailed and eggs are now recognised as the health boosting and cancer fighting food that they really are. Eggs are rich in 3 cancer preventing nutrients – omega 3 essential fatty acids (EFAs), selenium and vitamin D. They are also 1 of the most versatile cancer fighting foods and can be eaten for breakfast, lunch or dinner in a variety of different forms.

Cancer Fighting Nutrients In Eggs:

6) Flaxseeds

What Makes Flaxseeds 1 Of The Most Powerful Cancer Fighting Foods?

Flaxseeds are 1 of the richest sources of dietary fibre and omega 3 EFAs around.  Together these nutrients make flaxseeds 1 of the best cancer fighting foods.  When it comes to eating this cancer fighting food there are more options than you think.  You can eat flaxseeds on their own or alternatively add them to porridge, yogurts and protein shakes to turn your favourite snacks into cancer fighting foods.

Cancer Fighting Nutrients In Flaxseeds:

7) Green Peas

What Makes Green Peas 1 Of The Most Powerful Cancer Fighting Foods?

Green peas are powerful little pods that are rich in many protective vitamins, minerals and phytonutrients. These cancer fighting foods are quick and easy to prepare.  Plus, their bright colour and fresh flavour make them a perfect addition to almost any meal.

Cancer Fighting Nutrients In Peas:

8) Green Tea

What Makes Green Tea 1 Of The Most Powerful Cancer Fighting Drinks?

Green tea has received a lot of publicity in recent years for its health boosting properties.  Although the grassy taste takes a little getting used to this is 1 hot beverage that you should definitely try.  Green tea is 1 of the best sources of cancer preventing  flavan-3-ols available and can significantly reduce your chances of contracting this nasty disease.

Cancer Fighting Nutrients In Green Tea:

9) Oranges

What Makes Oranges 1 Of The Most Powerful Cancer Fighting Foods?

Oranges are a tangy cancer fighting food and contain high levels of cancer killing nutrients.  They are a perfect snack which can also be mixed with other health boosting fruits to create a tasty, nutritious fruit salad.  If it’s getting close to Christmas time you can even use oranges to create your very own Christingle.

Cancer Fighting Nutrients In Oranges:

10) Red Wine

What Makes Red Wine 1 Of The Most Powerful Cancer Fighting Drinks?

Red wine is full of health boosting phytonutrients and by enjoying the occasional glass with your evening meal you can protect your body from cancer.  Just make sure you do not go overboard when drinking red wine.  Although it contains lots of protective phytonutrients they will not be able to offset the damage caused by alcohol abuse.

Cancer Fighting Nutrients In Red Wine:

11) Soybeans

What Makes Soybeans 1 Of The Most Powerful Cancer Fighting Foods?

Soybeans contain an exclusive cancer killing nutrient – isoflavones.  Isoflavones can only be found in soybeans and soy based products and have strong links with cancer prevention.  In fact these links are so strong that soybean consumption is believed to be 1 of the main reasons behind the lower rates of cancer in Japan.  Soybeans are also a brilliant source of cancer preventing copper, dietary fibre and omega 3 EFAs.  Collectively, these nutrients make soybeans 1 of the world’s most powerful cancer fighting foods.  Adding this cancer fighting food to your diet really isn’t that difficult.  They taste very similar to green beans and complement almost any food.

Cancer Fighting Nutrients In Soybeans:

12) Walnuts

What Makes Walnuts 1 Of The Most Powerful Cancer Fighting Foods?

Walnuts are a powerful cancer fighting food that can provide you with a healthy dose of gallic acid and omega 3 EFAs.  These natural nutrients both make walnuts 1 of the best cancer fighting foods.  When it comes to eating walnuts you can have them on their own or mix them with other nuts such as almonds to maximise their cancer fighting power.

Cancer Fighting Nutrients In Walnuts:

Cancer Fighting Foods Summary

Cancer is a horrible disease but with these cancer fighting foods and drinks you can minimise your chances of ever contracting it.  All the foods listed can be easily added to your diet as either snacks or part of your main meals.  So start filling up on these cancer fighting foods and drinks and kick this nasty disease to the curb.

Further Cancer Fighting Foods Resources:

Cancer (Wikipedia)
One Third Of Cancers Are Linked To Diet

Hello everyone.  Today’s guest post comes from Ultralase who offer laser eye surgery and are specialists in vision correction.

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Many people know a range of outcomes of diabetes. While sufferers are likely to be hit by weight loss, lethargy, hyperventilation, abdominal pain and nausea, a lot of individuals are unaware of how it affects eye health. With eye care, you may be able to identify the problems early and act accordingly, even with something as drastic as laser eye surgery from http://ie.ultralase.com/. Here is a quick guide to the links between diabetes and eyesight, as well as the things you can do to manage the condition.

Too much glucose in the blood for a long time is known to cause problems related to diabetes. High blood glucose (which is also referred to as blood sugar) damages parts of the body such as the eyes, heart, blood vessels and kidneys. Heart and blood vessel disease also lead to heart attacks and strokes, so the eyes are a good indicator of what could be faced later in life.

Diabetes can hurt your eyes in a variety of ways but the high blood glucose and raised blood pressure from diabetes affects the retina in particular. This is the lining at the back of the eye, which senses light coming into the eye and reacts accordingly. Diabetes can result in blurry or double vision, rings, flashing lights, blank spots, floating spots, pain or pressure in one or both eyes, as well as trouble seeing things out of the corners of the eyes.

Retina damage progresses slowly. This area of the eye has tiny blood vessels that are easily affected, and high blood glucose or blood pressure can damage these tiny blood vessels over extended periods of time. The vessels swell and weaken, leading to them becoming clogged. While you may not have any loss of sight from changes in the short-term, it will worsen as time progresses. New blood vessels grow, and these weaker additions break easily and leak blood into the vitreous of the eye. This blood keeps light from reaching the retina, resulting in all manner of extended problems.

There are a number of things you can do each day to stay healthy with diabetes. By following a healthy eating plan, side effects can be minimised. People need to be active for a total of 30 minutes over most days of the week, while taking any medicines as directed. Blood glucose levels must be checked every day, while feet must be checked every day for cuts, sores, blisters, swelling, and even sore toenails.  Also be sure to brush and floss teeth every day, while controlling blood pressure and cholesterol. Smokers must seriously consider quitting their habit too. Finally, while it may seem like an obvious point to make, but there should be an eye care professional that examines eyes once a year, or more frequently if problems seem to get worse.

Hello everyone.  Today’s guest post comes from Steven Barker who regularly reviews acne treatments on his website Acne Treatment One.

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Many acne sufferers have noticed a connection between environmental factors like stress, diet, humidity, skin care products and their acne breakouts. There has been some indirect evidence connecting these environmental factors to acne, but until recently there were very few hard facts to back it up. In 2003, a study linked acne breakouts in college students to stress over upcoming exams whilst a 2007 Australian study showed a direct correlation between high sugar diets and acne. These studies both show that genetics alone are not to blame. Doctors believe that a poor diet and stress can affect our hormonal system and cause adult acne whilst other factors like humidity and oil based makeup can clog pores and promote the formation of new blemishes.

The typical western diet is filled with sugars and refined carbohydrates. This type of diet was found to cause insulin spikes that led directly to the secretion of hormones like androgens and growth factors (which have both been directly tied to acne). When foods are processed and stripped of their fiber, they are more quickly absorbed by the gut. This can cause blood sugar to shoot up very quickly. When blood sugar shoots up, the body produces an insulin spike to counteract it. When insulin spikes, androgens and growth factors are also produced. This can lead to more breakouts.

It is possible to avoid these insulin spikes by switching to a diet of vegetables, fruits, proteins, and carbohydrates that are unprocessed. A recent study showed that when the subjects remained on a “low glycemic index” diet, their acne improved by 50%. So, for some people, acne might just be a result of poor dietary choices although a mix of genetics and environmental factors may also be to blame.

Another important finding is the direct connection of cow’s milk to breakouts. Researchers found over sixty different hormones in milk including testosterone and growth factors. These hormones are present in greater amounts during puberty and are believed to be responsible for acne during adolecence. Even milk from cows not treated with hormones, contained significant amount of acne causing substances. There was also some evidence that people who avoided milk products were less likely to have severe acne although more studies are needed to show how much dairy can cause skin problems.

An environmental factor that can contribute to acne is heat and humidity. A hot, humid climate can cause the skin to swell due to extra blood flow. This swelling can reduce the size of the pores, making them more likely to become clogged. This swelling, combined with the salts and acids from sweat can block pores and lead to more acne breakouts. If you live in a hot or humid climate it may be important to wash your face more often. The build-up of salts and acids from perspiration should be cleaned off to prevent this type of acne from forming.

One contributor to acne that most women don’t consider is make-up. Certain types of make-up or moisturizers can clog pores and lead to breakouts. Oil based products like liquid makeup are more likely to clog pores, while powdered make-up is not as likely. Women that use makeup daily may consider “Noncomedogenic” brands. This means that these make-ups do not contain ingredients that are known to clog pores, like petroleum based products. It is also important to clean brushes and other make-up applicators. Over time they can become breeding grounds for acne causing bacteria and may bring on more breakouts.

Environmental factors like diet, stress, makeup, and even humidity can lead to more breakouts. The good news is that with some lifestyle changes you may be able to reduce the severity or frequency of your acne. If you notice that certain events like bingeing on sugary foods or using a certain brands of makeup can bring on skin problems, change it right away. It may take up to 2 months to see results because acne takes time to form.

Hello everyone.  Today’s guest post comes from Liza Steven who is an expert on acne and skin health.  She has had her work published on various websites including Quick Acne Remedy.

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A majority of people get natural acne at some point in their lives; this can be a result of hormonal shifts especially during adolescence or something passed on through the genes. Other factors might include unhealthy hygiene and lifestyle.  The best way to solve the problem is to find ways to prevent natural acne rather than finding short cut treatments that do not show improvement in the long run.

Understanding how it works can be a plus point towards natural acne prevention. The rise in hormonal activity leads to production of oil in the sebaceous glands. This causes clogged skin pores, dead skin cells and therefore formation of acne. Many youngsters faced with the acne problem suffer quite an embarrassing situation and their remedy usually consists of dieting and continuous scrubbing of the skin.  These two methods actually worsen the condition since scrubbing can lead to dryness, inflammation and swelling of the affected areas. Dieting is a technique that needs to be carefully considered since a proper nutritional diet can work wonders for the skin but on the other hand if all types of food are avoided the body does not receive the daily dose of energy it requires. As a result the skin condition could get far worse, aside from that an unhealthy diet could lead to several other medical conditions since it would breakdown the body’s immune system. It is also necessary to point out that since there is not enough research conducted that justify that diet affects acne, at present it does little to improve the natural acne condition. What can be done is to care for the skin by regular skin cleansing but to avoid overdoing it by using untested extreme methods.

It can be useful to use products that contain benzoyl peroxide that is also at times mixed with antibiotic erythromycin. This is an effective acne prevention method holding certain properties that get the job done.

It is recommended that the acne spots are under no circumstance picked or rubbed since it can cause the skin to become discolored and lead to permanent scarring. Being under the sunlight a lot should be avoided since it can lead to skin cancer, use of sun tan lotions that contain trenitoin results in excessive skin sensitivity. Women should be more careful when using cosmetics, only oil free or non comedogenic products should be applied since they do not lead to clogged skin pores.

About Author:
Liza has been an expert in skin health writing specifically on the subject of acne. Her work has been published on various websites and magazines including acne treatment uk and provides insightful advice for skin diseases, acne treatment, skin regimes etc.

Hello everyone.  Today’s article is a guest post from Nick who is an expert in skin health writing specifically on the subject of acne.  His website http://www.quickacneremedy.com/ provides acne treatment medications.

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Acne has hundreds of medications, and it’s only some of them that works, where as others don’t. The reason being most people have different levels of acne and suffer differently. Acne occurs in a variety of ways in people. Some get light, temporary pimples for which a simple solution like benzoyl peroxide would be affective, whereas others suffer from severe, hereditary acne for which antibiotics, and birth control pills are administered. There is no stead and fast way to cure all types of acnes. The acne has to be first identified before a solution could be provided. Here we will give you a list of solutions that actually work for most common acnes, but, it is recommended that you take these with consultation from a doctor.

TETRACYCLINE

This is the first and most widely accepted antibiotic recommended for acne. Usually it is prescribed as a 500mg dosage twice a day, until the acne has reduced. Once the acne has been significantly reduced the dosage can be reduced to 250mg a day. As with every other antibiotic this shouldn’t be taken by pregnant ladies and regular people need to take this under an empty stomach.

They are three major birth control pills approved by the Food and Drug Association of the US as medications safe for acne control. These are a combination of estrogen and progestin and are administered to women who face severe acne problems:
- Ethinyl estradiol and norgestimate (ortho tri cyclen).
- Ethinyl estragiol and norethindrone (Estrostep).
- Ethinyl estradiol and drospirenone (Yaz).

For people who have thyroid related acne, there are natural medications that could be used. M.U.TENE that has Vitamin A which is a powerful antioxidant. Another natural medicine is the ARMOUR THYROID and is used specially by those who have hypothyroid or low thyroid which causes severe acne outbursts.

ACNEPRIL

Acnepril is a natural acne medication that kills bacteria and nourishes as well as strengthens your skin. The pill promises removal of acne within 72 hours of use and contains no side effects.

ACCUTANE

For severe acne Accutane is prescribed which happens to be a form of Vitamin A. It is often used when all other medications for acne has failed. The reason why this is not prescribed earlier on is that it could have life-threatening birth defects in people who are pregnant and is extremely dangerous to use without strict medical supervision.

About the Author:
Nick has been an expert in skin health writing specifically on the subject of acne. His work has been published on various websites and magazines and provides insightful advice for best acne treatment, acne medication, skin regimes etc.

In the past I have written a number of articles on diabetes.  Today I want to bring all this diabetes information together and give the topic an extensive write up.

WHAT IS DIABETES?

Diabetes  mellitus (often abbreviated to simply diabetes) is a disease that develops when your blood glucose levels become extremely high because either:
- Your body is not producing enough insulin.
- Your body is not responding to insulin properly.

In non-diabetic people the pancreas responds to high blood glucose levels by releasing insulin.  Insulin allows your body’s cells to take glucose from the blood and either use it for energy or store it for later use in the form of glycogen or fat.  This causes your overall blood glucose levels to fall.  When they reach a certain level your pancreas stops releasing insulin and starts to release glucagon.  Glucagon causes your liver to convert glycogen stores back into glucose and then release it into the blood.  This causes your overall blood glucose levels to rise.  When they reach a certain level your body stops releasing glucagon, starts releasing insulin and the whole process starts again.

The above process allows your pancreas to regulate blood glucose levels ensuring that they are never too high and never too low.  However, in diabetic people this process goes wrong and their pancreas stops producing enough insulin or their cells stop responding to insulin properly.  This inability to use or produce insulin means that diabetic people’s cells cannot easily take glucose from the blood.  As a result the blood glucose levels in diabetic people become extremely high.  This can cause numerous problems which I will be discussing later on in this article.

WHAT TYPES OF DIABETES ARE THERE?

There are four main types of diabetes:

1) GESTATIONAL DIABETES:- Gestational diabetes (also known as gestational diabetes mellitus or the abbreviated GDM) is a temporary form of diabetes that develops during pregnancy.  It normally occurs during the second half of a woman’s pregnancy and then goes away after the baby is born.  Around 5% of pregnant women are believed to suffer from GDM.

Since GDM is a temporary form of the disease it does not pose an immediate threat to your health.  However, it still needs to be managed properly by making good dietary choices and participating in regular exercise (more on this later in the article).  Failure to manage GDM in this way can lead to pre-eclampsia (a form of high blood pressure) and macrosomia (a new born baby with a high birth weight) which can have a negative impact on your pregnancy and make giving birth more difficult.  Badly managed GDM can also increase your chances of contracting the condition during future pregnancies and makes you more likely to develop type 2 diabetes in later life.

2) PRE-DIABETES:- Pre-diabetes describes people with higher than normal blood glucose levels.  A pre-diabetic’s blood glucose levels are not considered high enough to be classed as type 2 diabetes.  However, pre-diabetes almost always develops into full type 2 diabetes if positive lifestyle changes are not made.  Fortunately, pre-diabetes can be reversed if modify your diet and exercise routine accordingly.

3) TYPE 1 DIABETES:- Type 1 diabetes (also known as juvenile onset diabetes or insulin dependent diabetes) develops when your pancreas can no longer produce insulin.  It is not as common as type 2 diabetes representing between 5% and 10% of diabetes cases.  However, it is a much more serious disease and can be fatal if it is not managed properly.  Type 1 diabetes always needs to be treated with insulin injections although a healthy diet and regular exercise can help you better manage the condition.

If you suffer from type 1 diabetes your body will not be able to produce insulin.  Therefore, it needs to be managed a lot more closely than other types of diabetes.  First, you will need to eat right and exercise regularly.  However, you will also need to monitor your blood glucose levels regularly using a glucometer and supply your body with insulin through daily injections.

4) TYPE 2 DIABETES:- Type 2 diabetes (also known as non-insulin-dependent diabetes mellitus (NIDDM) or adult-onset diabetes) develops when your pancreas stops producing enough insulin or your body’s cells become resistant to insulin.  It is much more common than type 1 diabetes representing between 90% and 95% of diabetes cases.  Type 2 diabetes can often be managed through lifestyle changes alone but approximately 40% of sufferers require insulin injections.

In most cases type 2 diabetes can be managed through a good diet and regular exercise routine alone.  You will still need to monitor your blood glucose levels at regular, daily intervals using a glucometer but in 60% of cases no insulin injections are required.

WHAT CAUSES DIABETES?

1) GESTATIONAL DIABETES:- GDM is thought to be caused by hormonal changes that occur during the second and third trimester of pregnancy.  During this time the placenta produces insulin resistant hormones in an effort to make sure the growing baby gets enough glucose.  This can cause a pregnant woman’s insulin requirements to increase by two or three times the normal rate.  If their pancreas cannot supply enough insulin to meet this increased demand GDM develops.

2) TYPE 1 DIABETES:- Type 1 diabetes develops when the pancreas becomes damaged and cannot produce insulin.  In most cases this damage happens when your immune system malfunctions and starts to attack the insulin producing beta cells of the pancreas.  It is not known what causes the body’s immune system to malfunction in this way.  Some believe it is a reaction to certain types of infection.  Others believe it is an inherited genetic weakness.  Another theory is that faulty nerves cause this immune system response.

3) PRE-DIABETES AND TYPE 2 DIABETES:- Pre-diabetes is an early sign of type 2 diabetes and therefore develops in the same way.  Type 2 diabetes develops when your cells start to resist insulin for some unknown reason.  This makes it more difficult for them to use glucose.  Since your cells are not getting enough insulin or glucose your pancreas responds by releasing more insulin and your liver responds by breaking down glycogen and releasing more glucose.  In the long run these responses impair your pancreas’s ability to produce insulin, make your cells more resistant to insulin and raises your blood glucose levels.

The exact reason for your cells becoming insulin resistant is unknown.  Age, ethnicity, having other family members with type 2 diabetes and contracting GDM whilst pregnant are all thought to increase your risk of developing this condition.  However, the biggest risk factors are obesity and a sedentary lifestyle.  Being obese increases the amount of fat cells in your body.  This makes you more resistant to insulin because fat cells have less insulin receptors than muscle cells and also increase the total number of cells that your pancreas has to supply with insulin.  A lack of exercise contributes to obesity and also makes your body less effective at controlling blood glucose levels.

WHAT ARE THE SYMPTOMS OF DIABETES?

1) HYPERGLYCAEMIA:- Hyperglycaemia refers to blood glucose levels that are consistently higher than 126 milligrams per decilitre (mg/dL)  In diabetics it is almost always the result of a low insulin levels.  Hyperglycaemia can be aggravated by eating too many sugars or carbohydrates, not doing enough exercise or becoming stressed.  It has a number of noticeable symptoms which include; blurred vision, hunger, frequent urination and thirst.  Mild hyperglycaemia can be treated with insulin injections but more serious hyperglycaemia requires hospital treatment.

2) HYPOGLYCAEMIA:- Hypoglycaemia refers to blood glucose levels that are consistently lower than 70 mg/dL.  It is normally the result of having too much insulin in your body.  In diabetics, hypoglycaemia is often caused by excessive alcohol consumption, not eating enough before exercising or injecting too much insulin.  It is therefore most common in type 1 diabetics because they have to inject insulin on a regular basis.  The symptoms of hyperglycaemia include; blurred vision, confusion, dizziness, shaking and sweating.  Mild hypoglycaemia can be treated by consuming 10g – 20g of sugar with glucose tablets being a good way to do this.  However, more serious hypoglycaemia leads to unconsciousness and therefore requires medical attention.

3) DIABETIC KETOACIDOSIS (DKA):- DKA refers to a high concentration of ketone bodies in your blood stream.  In diabetics it develops when your body’s cells cannot get the glucose they need because of low insulin levels.  This leads to muscle and fat being broken down for energy instead.  The breakdown of fat causes ketones to be released into your blood stream as a by product.  If your body continues to use fat for energy these ketones build up in the blood which causes your body to enter a state of DKA.  The symptoms of DKA include; abdominal pain, fruity smelling breath, loss of appetite and vomiting.  DKA is a very serious condition and can be fatal if immediate medical treatment is not applied.

4) HYPEROSMOTIC NON-KETOTIC ACIDOSIS (HONK):- HONK (also referred to as nonketotic hyperosmolar coma, nonketotic hyperglycaemia and hyperosmolar hyperglycemic nonketotic coma (HHNKC)) is a diabetic coma.  It develops when low insulin levels lead to your blood glucose levels becoming excessively high.  Your body attempts to remove this excess glucose by passing more urine.  This can then lead to extreme dehydration and eventually HONK.  HONK has multiple symptoms which include; dry skin, a fever and increased thirst.  Like DKA, HONK is a very serious condition and requires immediate medical attention.

5) PERIPHERAL NEUROPATHY:- Peripheral neuropathy refers to the loss of nerve function in your arms or legs.  In diabetics, it is often the result of long term nerve damage that diabetes can cause but it can also be due to alcoholism, disease, infection and vitamin deficiency.  The main symptoms of peripheral neuropathy include; a high sensitivity to being touched, a lack of co-ordination and tingling in your hands and feet which can spread into your arms and legs.  Mild peripheral neuropathy can be managed by eating a healthy, vitamin rich diet but more serious peripheral neuropathy may need to be treated with painkillers.

6) DIABETIC RETINOPATHY:- Diabetic retinopathy refers to damaged blood vessels in the retina.  It is the result of high blood glucose levels causing your eyes to swell and ultimately damaging the capillaries which supply your retina with blood.  Diabetic retinopathy can affect your vision in various ways such as; dark streaks that block your vision, floating spots in your vision and poor night vision.  For mild diabetic retinopathy these symptoms can be reduced by making good nutrition and exercise choices.  However, for sever diabetic retinopathy corrective laser surgery may need to be applied.

WHAT ARE THE TESTS FOR DIABETES?

1) FASTING PLASMA GLUCOSE (FPG) TEST:- The FPG test measures the levels of glucose in a person’s blood following a fast.  It is one of the most popular diabetes tests around but cannot be used to test for GDM.  The test involves fasting for eight hours.  Following this a blood sample is taken and the glucose levels in this sample are measured.  A reading of 99 mg/dL is considered normal whilst a reading between 100 mg/dL and 125 mg/dL suggests that you have pre-diabetes.  A reading of 126 mg/dL or above indicates that you have type 1 or type 2 diabetes which then leads to a re-test to confirm.

2) ORAL GLUCOSE TOLERANCE TEST (OGTT):- The OGTT measures the levels of glucose in a person’s blood following the consumption of a glucose drink.  It can be used to test for all types of diabetes.  The first stage of the OGTT is identical to the FPG test where you fast for eight hours and have a blood sample taken.  For the second stage you are given the glucose drink and then have a blood sample taken at three hourly intervals following consumption.  If the OGTT is being used to test for GDM then only the second stage is performed.  The results of the test are based on the final blood sample with a reading of 139 mg/dL considered normal and a reading between 140 mg/dL and 199 mg/dL indicating pre-diabetes.  Readings of 200 mg/dL and above suggest that you have either type 1, type 2 or gestational diabetes.

3) RANDOM BLOOD GLUCOSE (RBG) TEST:- The RBG test is relatively simple and involves pricking your finger with a lancing device, placing a drop of blood on a test strip then putting this strip into a glucometer.  If the glucometer shows a reading of 200 mg/dL or above this suggests you might have diabetes.  However, since glucometers are designed for home testing they are not accurate enough to be the sole basis of a diabetes diagnosis.  Therefore, if a RBG test indicates that you have diabetes go to your doctor for a second opinion and further testing.

4) KETONE TEST:- This test looks for ketones in your blood stream or urine.  High levels of ketones can indicate that your cells are not using glucose properly.  This may be due to low levels of insulin in your body and therefore can indicate diabetes.  The blood ketone test involves a blood sample being taken and tested by your doctor.  The urine ketone test can be performed at home and involves the use of special test strips.  Whilst the urine test is more convenient the blood test is more accurate.

5) URINE GLUCOSE TEST:- This test looks for glucose in the urine.  It involves urinating in a plastic container which is then passed to your doctor for testing.  Urine does not normally contain glucose.  However, when your blood glucose levels reach 180 mg/dL and above it starts to appear in your urine.  Having glucose in your urine does not mean you definitely have diabetes but it does act as an indicator for the disease.

6) GLYCOSYLATED HAEMOGLOBIN TEST:- This test measures your glycosylated haemoglobin levels through a blood sample.  Unlike the above tests, the glycosylated haemoglobin test is not a test for diabetes but a test to see how well diabetics are manageing their condition.  Glycosylated haemoglobin levels of between 4% and 6% are normal for non-diabetics whilst levels of 7% are normal for diabetics who are manageing their condition effectively.  Levels of glycosylated haemoglobin above 7% suggest that your diabetes is not being managed effectively.

HOW CAN DIABETES BE TREATED?

All types of diabetes cause one fundamental problem – poor blood glucose control.  Therefore, the key to treating diabetes is keeping your blood glucose levels within a normal range.  Whilst diabetes cannot be 100% cured the treatments below will allow you to keep the condition under control.

1) MONITOR YOUR BLOOD GLUCOSE LEVELS:- Regular blood glucose checks will allow you to see if your diabetes is under control and also how your body is responding to current treatments.  Generally, type 1 diabetics will need to check their blood glucose levels much more frequently than type 2 diabetics.  However, this is not always the case and you should consult your doctor on this.  You can monitor your blood glucose levels by performing a RBG test with a portable glucometer.  Levels between 70 mg/dL and 130 mg/dL before eating, less than 180 mg/dL after eating and around 140 mg/dL before going to bed are all considered normal and suggest that your diabetes is under control.  Readings that are consistently above normal suggest that your current treatment program is not working properly in which case you should go see your doctor immediately.

2) EAT THE RIGHT FOODS:- The food you eat can have a big effect on your blood glucose levels.  Eating more high fibre foods, reducing your alcohol intake, reducing your intake of sugars, eating slow digesting carbohydrates and eating more fruits and vegetables are all dietary changes that can help keep your blood glucose levels under control.

3) INCREASE YOUR ACTIVITY LEVELS:- Exercise can increase your body’s responsiveness to insulin and stimulate the use of glucose in your cells.  In the long term it can also reduce your body fat levels which further improve your body’s responsiveness to insulin.  Although exercise is a very good way to manage diabetes it is important that you check your blood glucose levels regularly whilst exercising, stay hydrated and have a source of glucose and insulin to hand if needed.

4) USE INSULIN IF NEEDED:- As discussed above, all type 1 diabetic require insulin whilst 40% of type 2 diabetics need it.  There are four main types of insulin; rapid acting insulin (which reaches the blood 15 minutes after injecting and can last up to 5 hours), short acting insulin (which reaches the blood 30 minutes after injection and can last up to 8 hours), intermediate acting insulin (which reaches the blood 2 to 6 hours after injection and can last for up to 20 hours) and long acting insulin (which reaches the blood 6 to 14 hours after injection and lasts for up to 24 hours).  To determine the type of insulin you will need you should consult your doctor.  They will be able to tell you which type is most suitable for you.  When taking insulin you need to be sure that you do not overdose and also that it does not interact with any other medications you are taking.

5) ALWAYS HAVE RAPIDLY DIGESTING CARBOHYDRATES TO HAND:- Overdosing on insulin, drinking too much alcohol and not eating enough can all cause your blood glucose to drop below normal levels.  In these situations you need to increase your blood glucose levels relatively quickly.  Rapidly digesting carbohydrates enter your blood stream quickly, increasing your glucose levels and therefore should be carried at all times.  Good sources of rapidly digesting carbohydrates include; sweets and chocolate, fruit and glucose tablets.

6) TRY NATURAL REMEDIES:- There are a number of natural remedies for diabetes.  Whilst they are not a substitute for the above five steps they can be a useful addition to any diabetes treatment program.  Some examples of natural remedies include fish oil supplementation, hydrotherapy and massage.

WHAT DAMAGE CAN UNTREATED DIABETES CAUSE?

1) DAMAGE TO YOUR HEART:- Consistently high blood glucose levels damages your blood vessels which in turn restricts the flow of blood to your heart.  If your heart is not getting enough blood it becomes weak and this increases your risk of heart disease.

2) DAMAGE TO YOUR KIDNEYS:- Poorly controlled diabetes can damage the blood vessels which supply your kidneys.  This damage which is referred to as diabetic nephropathy makes the kidneys function less effectively and in the worst cases can lead to kidney failure.

3) DAMAGE TO YOUR EYES:- Poorly managed diabetes can damage the light sensitive tissues of your retina which leads to the symptom diabetic retinopathy (discussed above).  Diabetes also increases your risk of developing cataracts (clouding of the clear lens that covers your eye) and glaucoma (damage to the optic nerve).

4) DAMAGE TO YOUR NERVES:- Poorly controlled diabetes can lead to a type of nerve damage called diabetic neuropathy.  Diabetic neuropathy can be further broken down into; autonomic neuropathy (nerve disorders affecting the bowel, bladder, digestive system, perspiration and sexual response), focal neuropathy (sudden, specific damage to a nerve or group of nerves), peripheral neuropathy (nerve disorders affecting the feet, toes, lower and upper legs, the hands and the arms) and proximal neuropathy (nerve disorders affecting the hips, buttocks and thighs).

5) DAMAGE TO YOUR FEET:- Diabetes can damage the blood vessels that supply your feet, which restricts their blood supply and ultimately causes long term damage.  Diabetes can also cause peripheral neuropathy which means you lose the feeling in your feet.  This indirectly damages your feet because you fail to notice cuts and sores which makes them more likely to get infected.  To minimise this damage you should inspect your feet on a daily basis and if you notice any cuts, sores or infections that do not disappear after a few days you should go see your doctor.

6) DAMAGE TO YOUR GUMS:- Poorly managed diabetes can weaken your gums and make them more likely to get infected.  High levels of glucose in your mouth fluids can also encourage bacteria to grow which causes further damage to your gums.  To reduce the risk of gum damage you should follow a good oral health routine by brushing your teeth daily, flossing daily and visiting your dentist on a regular basis.

7) DAMAGE TO YOUR SEXUAL ORGANS:- Diabetes can damage the blood vessels which supply the sexual organs and restrict the flow of blood to them.  In men this can lead to erectile dysfunction.  In women it can cause vaginitis (inflammation of the vagina), cystitis (inflammation of the bladder lining) and limited clitoral stimulation during sex (because of the poor blood supply).

I hope this article has given you a full overview of diabetes.  Whilst there is a lot of information here I hope you have learnt something new about this condition.  There are multiple types of diabetes but they all cause the same fundamental problem – poor blood sugar control.  Your ability to keep your blood sugar levels close to normal ultimately dictates how diabetes will affect you.  Whilst medical assistance may be required, leading a healthy lifestyle can go a long way to minimising the impact diabetes has on you.

Whilst every intention has been made to make this article accurate and informative, it is intended for general information only. Diabetes is a medical condition and this article is not intended as a substitute for the advice of your doctor or a qualified medical practitioner. Before making any lifestyle changes you should always seek your doctors advice. If you have any concerns regarding any form of diabetes then you should speak to your doctor right away.

In a number of my previous posts I discussed the various types of cancer.  However, one thing I failed to do in these posts was to actually define cancer and explain what it is.  That’s why today I am going to discuss exactly what cancer is and explain the various types, causes, signs & symptoms, tests and the treatments available.

WHAT IS CANCER?

Cancer is a disease that affects the body’s cells.  Every cell contains deoxyribonucleic acid (DNA), a substance that contains coded instructions called genes.  These genes tell the body’s cells when to divide and reproduce and when to die.  This leads to a controlled process where old cells die and existing cells divide to create new cells that replace them.  However, when DNA becomes disrupted or damaged in a cell it may start to divide uncontrollably or not die when it should.  Every time that cell divides the disrupted or damaged DNA is reproduced leading to an increased number of cells that are dividing uncontrollably and not dying when they should.  These rapidly multiplying cells eventually cause a lump to develop which is referred to as a tumour.

Tumours can be either benign (non-cancerous) or malignant (cancerous).  Benign tumour cells do not spread to and affect other areas of the body.  However, they can still cause problems if they grow continuously and start to press against surrounding organs.  Malignant tumour cells can spread to and affect other areas of the body making them much more dangerous.  If a benign tumour is identified and removed it will not cause any further problems.  If a malignant tumour is identified and removed it can still cause problems if the cancerous cells spread to other areas of the body and further malignant tumours develop.

WHAT TYPES OF CANCER ARE THERE?

There are four main types of cancer:

1) CARCINOMAS:- Carcinomas are cancers that develop in the lining of the body (the skin) and the organs.  They are the most common type of cancer representing around 85% of cancer cases.  There are four main types of carcinoma;
- Squamous Cell Carcinoma (cancer that develops in the lining of the mouth, gullet and airways).
- Adenocarcinoma (cancer that develops in the lining of glands in the body).
- Transitional Cell Carcinoma (cancer that develops in the lining of the bladder and the urinary system).
- Basal Cell Carcinoma (cancer that develops in the skin).

2) LEUKAEMIAS & LYMPHOMAS:- Leukaemias and lymphomas are cancers that develop in the tissues where white blood cells are created.  They represent around 7% of cancer cases.

3) SARCOMAS:- Sarcomas are very rare cancers that develop in the connective tissues of the body.  They represent less than 1% of all cancer cases but can be split into two types:
- Bone Sarcomas (cancer that develops in the bones).
- Soft Tissue Sarcomas (cancer that develops in other connective tissues e.g. muscle, fatty tissue).

4) OTHER CANCERS:- Brain tumours and other rare tumours make up the remaining types of cancer.

WHAT CAUSES CANCER?

As I already mentioned, anything that damages or disrupts the genes can eventually cause cancer.  However, there are a number of further factors that can influence your chances of developing cancer and I have discussed these below:

1) AGE:- The normal process of cell division is not 100% perfect.  Every time our cells reproduce tiny errors may occur.  On top of this many of the chemical reactions that occur in our body’s cells release DNA damaging by products.  As we get older our cells have replicated more times and more chemical reactions have occurred.  Therefore, the chances of these tiny errors being replicated and our DNA becoming damaged is increased.

2) CARCINOGENS:- There are numerous substances that can damage our DNA.  These include; asbestos, car exhaust fumes, tobacco smoke, radiation and ultraviolet light.  The greater our exposure to these substances the greater the risk of our DNA becoming damaged.

3) POOR DIET:- Diet is believed to influence your overall cancer risk although it is not fully understood which elements of diet have an impact.  Research has suggested that fresh fruit and vegetables can help prevent cancer (possibly because they contain antioxidants which help protect from and repair cellular damage) whilst fatty, processed foods can increase your risk of developing this disease.

4) LACK OF EXERCISE:- Regular physical activity is believed to protect you against multiple types of cancer whilst a lack of exercise can increase your chances of developing certain types.  However, it is not known why exercise affects your likelihood of developing cancer in this way.

5) INHERITED GENETIC CONDITIONS:- There are a number of inherited genetic conditions that increase your chances of getting cancer.  For example, women who are born with a mutated BRCA gene are more likely to develop breast cancer and ovarian cancer than women who do not have this mutation.

6) VIRUSES:- Certain viruses increase your cancer risk.  For example, the human papilloma virus (HPV) can make you more likely to develop cervical cancer.

7) WEAK IMMUNE SYSTEM:- People who have a weak immune system are more likely to develop cancer.  It is not fully understood why this is the case but it is thought to be because people with a weak immune system cannot combat viruses that are linked to cancer.

WHAT ARE THE SIGNS & SYMPTOMS OF CANCER?

Cancer is often difficult to detect and the symptoms are often related to specific types of cancer.  For example, coughing often indicates lung cancer whilst problems urinating are more likely to suggest prostate cancer.  However, there are a number of general symptoms that you can look out for and I have listed these below:

1) LUMPS:- Tumours can sometimes lead to the formation of lumps on the skin.  If you notice any bumps or lumps that were not there before you should go see your doctor right away.  Most lumps turn out to be non-cancerous but they should still be treated with suspicion.  Your doctor will be able to perform a proper diagnosis and do further tests if necessary to determine whether any lumps are cancerous.

2) CHANGES IN BOWEL HABITS:- If you notice any unusual bowel habits this is a possible sign that a tumour has developed.  Rectal bleeding, problems urinating, constipation and diarrhoea are all potential signs of cancer.  If you notice any changes to your regular bowel habits you should inform your doctor immediately.

3) BLEEDING:- Unexplained bleeding is almost always a sign that something is wrong.  Coughing up blood is a potential sign of lung cancer whilst rectal bleeding can indicate prostate cancer and ovarian cancer.  If your skin starts to bleed this could be a sign of skin cancer whilst nosebleeds are a potential sign of leukaemia.  Bleeding may not necessarily be linked to cancer but it could be linked to organ damage or another disease.  Any unnatural bleeding should be treated with suspicion and you should see your doctor right away.

4) UNEXPLAINED WEIGHT LOSS:- Weight loss that cannot be explained is another sign that something is wrong.  If a tumour has developed in the digestive tract it could cause blockages and stop you digesting food properly.  Certain tumours also release chemicals that increase your metabolism meaning that you burn more calories than usual.  If you notice you have lost weight and cannot think of any rational reason then go and see your doctor and explain your concerns.

WHAT ARE THE TESTS FOR CANCER?

There are a variety of cancer tests available.  Some of these test are tailored to specific types of cancer.  For example, a mammogram is used to test for breast cancer.  However, other tests can be used to universally test for a wide range of cancers and I have outlined these below:

1) PHYSICAL EXAMINATION:- A physical examination is the first test used for a variety of cancers and will be performed by your doctor.  For cancers where there are obvious physical symptoms your doctor will often inspect your body for these signs.  For example a physical exam for prostate cancer will involve your doctor using a gloved finger to feel for any abnormalities in the prostate.  Even cancers that do not have any immediately obvious physical symptoms may involve a physical examination.  For example the first test for lung cancer will often involve your doctor assessing your overall health, measuring how much you smoke and listening to any coughs you might have.

2) X-RAY:- An x-ray allows your doctor to see any abnormalities or lumps that may turn out to be cancerous.  These abnormalities may turn out to be non-cancerous but they can also be an early warning sign for cancer.

3) COMPUTERISED TOMOGRAPHY (CT) SCAN:- A CT scan uses multiple x-rays to build a 3D picture of the inside of your body.  This will then provide your doctor with a more detailed 3D view of any potential abnormalities.

4) ULTRASOUND:- An ultrasound involves using sound waves to build up an internal picture of your body.  For some types of cancer an ultrasound is more useful than an x-ray or CT scan because it reveals whether any lumps are fluid (and therefore non-cancerous) or solid (and potentially cancerous).

5) ENDOSCOPY:- This involves your doctor using a small, thin, flexible tube with a camera on the end to inspect the inside of your body and look at any abnormalities in more detail.  There are many different types of endoscopy.  For example, a bronchoscopy involves inserting a small, thin, flexible tube down your throat to look at the inside of your airways whilst other types involve making a small incision in a part of the body to insert the endoscope.

6) BIOPSY:- This involves your doctor using a special type of needle to take a tissue sample which can then be analysed under a microscope for the presence of cancerous cells.  Certain types of endoscope can also be used to perform a biopsy.  Although this is one of the best cancer tests available it is not 100% accurate with some biopsies coming back negative despite cancerous cells being present.

WHAT ARE THE TREATMENTS FOR CANCER?

Just like the tests for cancer there are also a variety of treatments for cancer available.  However, the three main types are surgery, chemotherapy and radiotherapy.

1) SURGERY:- Surgery attempts to remove the cancerous tumour from the body.  The effectiveness of surgery will generally depend upon how far the cancer has spread.  With early stage cancers surgery is usually very effective and the whole tumour can be removed.  However, with more advanced cancers surgery may not be possible.

2) RADIOTHERAPY:- Radiotherapy involves using high energy radiation rays to kill cancer cells.  It can sometimes be used as an effective cancer treatment but it is mostly used either pre-surgery (to shrink the cancerous cells and make the surgery easier to perform) or post surgery (to kill off any remaining cancerous cells).  Radiotherapy is also used to improve the quality of life in cancer patients when the cancer is no longer treatable.  This type of cancer treatment can sometimes lead to nausea and vomiting depending upon the strength of the radiation used

3) CHEMOTHERAPY:- Chemotherapy uses anti-cancer medications to kill or shrink cancerous cells.  Like radiotherapy it can treat some cancers effectively but it is generally used to make surgeries easier to perform and kill off any cancer cells after surgery.  Chemotherapy treatment is not perfect because it often kills non-cancerous cells too.  As a result chemotherapy patients often suffer from a number of unwanted side effects including hair loss, nausea and diarrhoea.

WHAT CAN BE DONE TO PREVENT CANCER?

There is no sure fire way to prevent cancer.  Someone who is very healthy may develop this disease early in their life whilst another person who smokes and drinks heavily and leads a sedentary lifestyle may never suffer from this disease.  However, there are are a number of lifestyle changes you can make that greatly reduce your chances of developing this disease.

1) QUIT SMOKING:- Cigarette smoke contains over 70 carcinogens (chemicals that damage the DNA and cause cancer to develop).  Every time you smoke a cigarette these carcinogens are transported to your lungs greatly increasing your chances of developing lung cancer and small cell lung cancer.  However, from the lungs these carcinogens can also pass to other areas of your body via the blood and the lymphatic system greatly increasing your risk for other types of cancer.  Quitting smoking cuts out these carcinogens and is therefore one of the best ways to prevent cancer from developing.

2) EAT HEALTHY:- The links between diet and cancer are still not fully understood.  However, eating a healthy diet does seem to help prevent a number of types of cancer.  Diets that are rich in fruits and vegetables, high in fibre and full of vitamins are believed to help reduce your cancer risk possibly because vitamins contain antioxidants that help protect your cells and DNA from damage whilst fibre can help your body fully absorb these vitamins and minerals from the foods you eat.

3) EXERCISE REGULARLY:- Like with diet it is not known why regular physical activity can help prevent certain types of cancer.  However, your risk of developing colon cancer, breast cancer, prostate cancer and ovarian cancer (to name a few) are all thought to be lowered if you participate in regular physical activity.

4) REDUCING YOUR ALCOHOL CONSUMPTION:- Alcohol consumption is another factor that has an influence on your chances of developing cancer.  It is not known exactly why but this article suggests it could be down to acetaldehyde (the hangover chemical), the effect alcohol has on your hormones, the effect alcohol has on your folate levels and the damage alcohol causes to your body’s cells.  The more alcohol you consume the greater your cancer risk is thought to be.

However, the way in which you consume this alcohol is not thought to affect your chances of developing cancer.  For example, if you consume 10 units of alcohol per week you are more likely to develop cancer than someone who consumes 5 units per week but the way you drink these units has little to no impact.  Whether you drink 2 units a day Monday to Friday or all 10 units on Friday night your cancer risk will be the same.

I hope this article has helped you understand what exactly cancer is and given you a brief overview of the topic.  Although there is plenty more research to be done on cancer there are definite links between cancer and lifestyle.  Although it is not the only factor, by leading a healthy, fit, active lifestyle and eating nutritious whole foods you can seriously reduce your risk of contracting cancer.

Whilst every intention has been made to make this article accurate and informative, it is intended for general information only. Cancer is a very serious, life threatening condition and you should discuss any concerns, treatments or lifestyle changes fully with your doctor.

Sources:
How does Alcohol cause Cancer? (Cancer Research UK)
What is Cancer? (BBC)
What is Cancer? (Cancer Backup)
What is Cancer? (Cancer Research UK)

In one of my recent articles I discussed how Christmas unfortunately brings with it an increased chance of getting the common cold or the flu.  Since there are so many different types of cold and flu virus the body can never be completely immune to them.  However, by making sure your immune system is working at full strength you can ensure that your body is in the best position possible to fight the common cold or the flu if you contract them.  That’s why today I will be sharing with you six foods that can keep your immune system strong over Christmas.

1) ORANGES:- Oranges seem to be a lot more abundant over Christmas with the main reason being that people use them to make their own Christingles.  Luckily, they are also a rich source of vitamin C.  As I discussed in a recent post, whilst vitamin C does not have a significant impact on your ability to prevent colds it can help boost your immune system by promoting the production of white blood cells that fight infection.

Oranges are small, easy to carry and can be pretty much eaten at any time making them a perfect immune system boosting snack.  Try snacking on them at work or grabbing one instead of a mince pie next time the Christmas treats come out.

2) NUTS:- Nuts are another food that seem to get associated with Christmas.  Yesterday I walked through the supermarket and saw a packet of fruit and nuts rebranded as ‘Christmas’ fruit and nuts (I wonder how long it took them to come up with that :-)).  However, the marketing guys may have it right in terms of your immune system.  Nuts are rich in vitamin B6, vitamin B9, vitamin E and selenium.  Research suggests that both vitamin B6 and B9 support a healthy immune system.  Vitamin E and selenium work together to enhance the production of immune system B-cells (that produce antibodies to destroy bacteria) and also act as antioxidants (that protect the immune system’s cells from oxidative damage).

Nuts are also very portable and make the perfect snack to keep at your work desk.  If you find them too dry or bland then you could even pick up a ‘Christmas’ fruit and nut mix to give you some variety.  Not only are they a festive snack but they are much better for your immune system than the sweets and chocolates that will undoubtedly be offered around.

3) TURKEY:- Turkey is probably the most festive food you can find.  Unless you are vegetarian, it is highly likely that you will eat some turkey during the holiday period.  Luckily, it is quite a healthy choice and it is good for your immune system too.  It is rich in vitamin B1, B6 and zinc.  As discussed above the B vitamins have been linked with enhancing the immune system whilst zinc helps the body produce infection fighting white blood cells.

Unlike the other foods discussed in this article you are not going to have to go out of your way to get some turkey this Christmas.  It’s more than likely that turkey will be part of your Christmas meal and the leftovers can then be used to make some whole grain sandwiches that you can bring to work.  Alternatively, you can use the leftovers to cook up another meal such as a curry, casserole or stew.

4) MUSHROOMS:- Mushrooms are not very festive at all.  However, they are good for your immune system (and in my opinion very tasty too) so you should try to incorporate them into your Christmas meals.  Mushrooms are rich in a number of B vitamins, vitamin C and zinc all of which can help boost your immune system (as I discussed above).  Research also suggests that mushrooms activate the T cells of the immune system which help the body defend itself from viruses and infection.

Mushrooms are available in all supermarkets and most small grocery stores.  They are amazingly versatile and can be eaten with most foods.  I use them in curries, fajitas, pasta bakes, salads, omelettes and much more.  Since it’s Christmas you should have lots of turkey left over so why not make a turkey casserole, stew or curry and throw in lots of mushrooms.  Not only will it add a new level of texture and taste to the meal but it will also keep your immune system in top shape.

5) GREEN TEA:- Green tea isn’t the most popular drink around Christmas with hot chocolate and coffee being most people’s first choice.  However, of the hot drinks available it is one of the best for your immune system.  Research suggests that green tea can enhance the disease fighting capacity of the immune system’s T cells.

Green tea is relatively easy to source and available from most supermarkets.  Whilst the taste may take some getting used to it can be drank at any time during the day.  All you need is access to some hot water.  You don’t have to replace all your hot drinks with green tea but if you normally have six cups of coffee and tea per day, why not try replacing three of them with green tea?  That way you will still be able to have your normal hot drinks whilst also boosting your immune system.

6) YOGURT:- Yogurt has gained a lot of publicity recently with a lot of companies now selling it as a ‘natural immune system booster’ in small bottles.  Although it’s not a very festive food, research suggests that these companies are right.  A lot of the cells that power the immune system are found in the gut and yoghurt contains pro-biotics which help keep the gut healthy.  A healthy gut therefore supports a healthy immune system.

Yogurt is available in most supermarkets and small grocery stores.  Plus, you do not need to go for the bottled ‘natural immune system boosters’.  A pot of natural or live yoghurt can do just as much for your immune system and costs a lot less.  Whilst I find natural yoghurt quite plain on its own, if you eat it with fruit such as blueberries or pineapple it becomes a really tasty meal.  I have natural yogurt and fruit for breakfast most mornings so why not try having yogurt first thing in the morning or even have it as a dessert option on Christmas day.  It’s still very tasty and will do much more for your immune system than the mince pies and cakes.

I hope this article has helped you understand how you can keep your immune system strong this Christmas.  Whilst some (or even most of these foods) would not be your first festive food choice they will do wonders for your immune system.  Try incorporating them into your diet using some of the suggestions I have suggested and hopefully you can avoid any colds and flu this Christmas.

What do you guys think?  Are there any foods I have missed that can help people boost their immune system?  Do you have any extra special serving suggestions and recipes for the foods I have listed?  If so leave a comment on this post.

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As I discussed in my last article we are more susceptible to both the common cold and flu around Christmas time when the weather goes cold.  Whilst there is no cure for the common cold or the flu there are a number of popular suggestions for preventing it.  One such suggestions is to take high doses of vitamin C.  Today, I will be discussing if vitamin C really can help prevent the common cold and any of the other potential benefits it can offer you over this Christmas period.

In my previous post on vitamin C I mentioned that one of the benefits is that it can reduce the symptoms of the common cold.  However, research into this area has shown that these benefits may be limited.  According to Hemilä et al [1] vitamin C does not help prevent the common cold but does reduce the duration and severity of the symptoms slightly.  So if it cannot help prevent the common cold and it can only improve the symptoms marginally is there any reason to consume vitamin C this Christmas?  Absolutely.  Read on to find out why.

1) IT CAN HELP WITH CHAPPED LIPS:- People’s lips often become chapped during Christmas because the air is dry and lacks moisture.  On top of this cold winds dry the lips out even further.  Once the lips get chapped they often become damaged and cracked.  Vitamin C is essential in the healing of all types of wounds so not getting the recommended daily allowance (RDA) over Christmas could leave you with sore, dry lips.

2) IT CAN STRENGTHEN YOUR IMMUNE SYSTEM:- Although it has already been established that vitamin C does not have a significant effect on the common cold, it does have a major role to play in the immune system.  It promotes the production of white blood cells and antibodies (which help your body fight viral infections).  It also acts as an antioxidant meaning that it protects the body’s cells (including those that make up the immune system) from the damage that oxygen can cause.  Therefore, vitamin C is essential for keeping your immune system performing at its peak.  This is especially important during Christmas and winter when you are more susceptible to infections such as the common cold and the more serious flu virus.

3) IT CAN HELP YOU LOSE WEIGHT:- Christmas is usually a time when our diet and exercise regime starts to slide.  The cold weather makes us want to wrap up and sit indoors whilst the high calorie treats such as mince pies, cookies and eggnog seem to be everywhere we look.  However, by making a concious effort to consume the RDA of vitamin C you will be eating healthier, lower calorie foods.  Oranges, tomatoes, kiwis and peppers are all rich in vitamin C and provide a nutrient dense, low calorie alternative to some of the Christmas treats mentioned above.

Vitamin C may not do what it is famous for and protect you from the common cold over Christmas.  However, that’s no excuse to avoid it.  Like the other vitamins, vitamin C is a vital for your health and could prove even more beneficial during the Christmas holidays.

What do you guys think?  Have I missed any of the key Christmas benefits associated with vitamin C?  Are there any other vitamins and minerals you would recommend during the Christmas period?

Sources:
[1] Hemilä H, Chalker E, Treacy B, Douglas B. Vitamin C for preventing and treating the common cold. Cochrane Database of Systematic Reviews 2007, Issue 3. Art. No.: CD000980. DOI: 10.1002/14651858.CD000980.pub3.

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