Author avisha Categories Blog, Cancer Coaching, Food & Nutrition, Lifestyle, Recipes Posted on 0 Comments

How Do I Keep My Blood Sugar Stable?

Oh, the words “blood sugar.”

Does it conjure up visions of restrictive eating, diabetes medications, or insulin injections?

Blood sugar is the measure of the amount of sugar in your blood. You need the right balance of sugar in your blood to fuel your brain and muscles.

The thing is, it can fluctuate. A lot.

This fluctuation is the natural balance between things that increase it; and things that decrease it. When you eat food with sugars or starches (“carbs”), then your digestive system absorbs sugar into your blood. When carbs are ingested and broken down into simple sugars, your body keeps blood sugar levels stable by secreting insulin. Insulin allows excess sugar to get it out of your bloodstream and into your muscle cells and other tissues for energy

Why keep my blood sugar stable?

Your body wants your blood sugar to be at an optimal level. It should be high enough, so you’re not light-headed, fatigued, and irritable. It should be low enough that your body isn’t scrambling to remove excess from the blood.

When blood sugar is too low, this is referred to as “hypoglycemia.”

When blood sugar is too high, it is referred to as hyperglycemia.  Prolonged periods of elevated blood sugar levels (chronic hyperglycemia) can lead to “insulin resistance.”

Insulin resistance is when your cells are just so bored of the excess insulin that they start ignoring (resisting) it, and that keeps your blood sugar levels too high.

Insulin resistance and chronic hyperglycemia can lead to inflammation.  And inflammation is a contributing factor in the development of cancer.

So let’s look at how you can optimize your food and lifestyle to keep your blood sugar stable.

Food for stable blood sugar

The simplest thing to do to balance your blood sugar is to reduce the number of refined sugars and starches you eat.  To do this, you can start by dumping sweet drinks and having smaller portions of dessert.

Eating more fiber is helpful too. Fiber helps to slow down the amount of sugar absorbed from your meal; it reduces the “spike” in your blood sugar level.  Fiber is found in plant-based foods (as long as they are eaten in their natural state, processing foods removed fiber).  Eating nuts, seeds and whole fruits and veggies (not juiced) is a great way to increase your fiber intake.

FUN FACT: Cinnamon has been shown to help cells increase insulin sensitivity. Not to mention it’s a delicious spice that can be used in place of sugar. (HINT: It’s in the recipe below)

Lifestyle for stable blood sugar

Exercise also helps to improve your insulin sensitivity; this means that your cells don’t ignore insulin’s call to get excess sugar out of the blood.  Not to mention, when you exercise, your muscles are using up that sugar they absorbed from your blood. But you already knew that exercise is healthy, didn’t you?

Would you believe that stress affects your blood sugar levels? Yup! Stress hormones increase your blood sugar levels. If you think about the “fight or flight” stress response, what fuel do your brain and muscles need to “fight” or “flee”? Sugar! When you are stressed signals are sent to release stored forms of sugar back into the bloodstream, increasing blood sugar levels.  So, try to reduce the stress you’re under and manage it more effectively. Simple tips are meditation, deep breathing, or gentle movement.

Sleep goes hand-in-hand with stress. When you don’t get enough quality sleep, you tend to release stress hormones, have a higher appetite, and even get sugar cravings. Sleep is crucial, often overlooked, factor when it comes to keeping your blood sugar stable. Make sleep more of a priority – it will do your blood sugar (and the rest of your physical and mental health) good.

Conclusion

Your body is on a constant 24-hour quest to keep your blood sugar stable. The body has mechanisms in place to do this, but those mechanisms can get tired (resistant).  Long-term blood sugar issues can spell trouble.

There are many nutrition and lifestyle approaches you can take to help keep your blood sugar stable. Minimizing excessive carbs, and eating more fiber, exercising, reducing stress, and improving sleep are all key to having stable blood sugar (and overall good health).

Recipe (blood sugar balancing): Cinnamon Apples 

Serves 4

  • 2 apples, chopped
  • 1 tbsp coconut oil
  • ½ tsp ground cinnamon
  • ⅛ tsp sea salt
  • ¼ tsp vanilla extract

Place chopped apples into a small saucepan with 2 tbsp water. Cover and cook over medium heat, stirring occasionally. After about 5 minutes the apples will become slightly soft, and water will be absorbed.

Add 1 tbsp coconut oil. Stir apples and oil together.

Cook for another 5 minutes, stirring every minute or so.

Add cinnamon, salt, and vanilla. Stir well.

Cook for another few minutes, stirring until the apples reach your desired softness!

Serve and enjoy!

Tip: Keeping the peel on increases the fiber, which is even better for stabilizing your blood sugar.

References:

https://authoritynutrition.com/15-ways-to-lower-blood-sugar/

http://www.precisionnutrition.com/research-review-blood-sugar

 

Author Cathy Biase Categories cancer, Cancer Coach, Lifestyle Posted on 0 Comments

Are You A Dipper?

If you were to regularly take your blood pressure when you wake up each day and just before you go to bed at night you should notice a pattern of variance between the 2 readings.

This is because our blood pressure has a circadian rhythm.

Blood pressure is normally lower at night and then starts to rise a few hours before you wake up. It continues to rise during the day, usually peaking in the middle of the afternoon. Then in the late afternoon and evening, your blood pressure begins dropping again.

This is a healthy dipping pattern and denotes a healthy blood pressure circadian rhythm.

So, what happens if this is not the case?  What if you don’t dip?

There are many studies suggesting that people who do not show an appropriate nocturnal dip in blood pressure, called non-dippers, are at a higher risk of developing cardiovascular complications and disease. 

We can greatly impact our blood pressure, both negatively and positively, by our sleeping pattern.

Research has found that those who sleep less than 4 hours a night are at a higher risk of hypertension, which is high blood pressure, than those who sleep 7 hours each night.

And here’s a kicker. Even one bad night’s sleep can have an impact by causing a spike in blood pressure that night!

Home Monitoring Of Your Blood Pressure 

Taking your blood pressure reading regularly is a simple habit to develop.  It will give you a day to day snapshot of your reading and over time give you a pattern of your blood pressure. This will help you to identify irregularities or changes.

And this is important both for cancer prevention and for those going through treatment.

Hypertension is associated with a higher risk for not only developing cancer but dying from it as well.

In one large study that included 289,454 men and 288,345 women, the results showed that higher than normal blood pressure was statistically significantly associated with a 10-20% higher risk of developing cancer in men, and a higher risk of dying from the disease in both men and women.

And for those in active care, there is a known association between chemotherapy and radiotherapy treatment and the development or worsening of hypertension. 

There is a known association between chemotherapy and radiotherapy for treatment of cancer patients and development or worsening of hypertension…Morbidity and mortality increased in patients with cancer and hypertension without proper antihypertensive treatment. We concluded that there is need for early diagnosis, effective monitoring and treatment strategies for hypertension in cancer patients in order to reduce cardiovascular morbidity and mortality

As well, other medications used to treat cancer can cause a rapid onset of elevated blood pressure. 

So, in both cancer prevention and in active care, monitoring your blood pressure is a simple yet powerful tool to include in your own health protocol.

If you have early warning signs of a change in your blood pressure, whether in active cancer care or in prevention, you can bring this to the attention of your physician and get ahead of potential issues.

References

Sleep and Hypertension

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2913764/

High blood pressure is linked to increased risk of developing or dying from cancer

https://www.sciencedaily.com/releases/2011/09/110926182618.htm

Association between blood pressure and risk of cancer development: a systematic review and meta-analysis of observational studies

https://www.nature.com/articles/s41598-019-45014-4#:~:text=Over%20the%20past%20few%20decades,to%20men%20(63%25%20vs.

Hypertension in Patients with Cancer

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4386854/

Hypertension and cancer treatment

https://siteman.wustl.edu/treatment/cardio-oncology/high-blood-pressure/#:~:text=Hypertension%20and%20cancer%20treatment,pressure%20are%20anti%2DVEGF%20medications.

 

Lung Cancer
Author avisha Categories Blog, cancer, Cancer Coaching Posted on 0 Comments

Lung Cancer Facts & Tips for Prevention

Lung cancer is one of the most common cancers in the world⁠.

In 2015, it was estimated that approximately 26,600 Canadians would be diagnosed with lung cancer.  That is more than any other type of cancer.

In addition to this, more people die from lung cancer than breast cancer, colorectal cancer and prostate cancer combined.

There are two major types of lung cancer, non-small cell lung cancer (NSCLC) and small cell lung cancer (SCLC)⁠.

Non-small cell lung cancer accounts for about 85 percent of lung cancers, small cell lung cancer about 15 percent.⁠

NSCLC usually starts in glandular cells on the outer part of the lung. This type of cancer is called adenocarcinoma. Non–small cell lung cancer can also start in flat, thin cells called squamous cells. These cells line the bronchi, which are the large airways that branch off from the windpipe (trachea) into the lungs. This type of cancer is called squamous cell carcinoma of the lung. Large cell carcinoma is another type of non–small cell lung cancer, but it is less common. There are also several rare types of non–small cell lung cancer. These include sarcoma and sarcomatoid carcinoma.  SCLC usually starts in cells that line the bronchi in the centre of the lungs. The main types of small cell lung cancer are small cell carcinoma and combined small cell carcinoma (mixed tumour with squamous or glandular cells).

Anatomy & Facts About Our Lungs

 

 

Did you know?

  • In proper anatomy our right lung is shorter and wider than our left.  Our left lung is narrower and more oblong
  • The anterior border of the left lung is marked by a deep cardiac notch while the right lung is straight
  • Our left lung is smaller than our right lung because our heart occupies space on the left side
  • Our right lung consists of 3 lobes.  Our left lung has 2
  • Our right lung connects to the trachea by two bronchi while the left lung connects to the trachea by a single bronchus

Possible causes of lung cancer

🔹Cigarette smoking causes most lung cancers.  Of note however many patients who are diagnosed with lung cancer have either never smoked or are former smokers.

🔹Exposure to high levels of pollution⁠

🔹Exposure to radiation and asbestos may increase risk of lung cancer⁠

🔹Genetics

Common symptoms of lung cancer

✔️A cough that doesn’t go away and gets worse over time⁠

✔️Constant chest pain⁠

✔️Coughing up blood⁠

✔️Shortness of breath⁠

✔️Fatigue⁠

Help lower your risk of lung cancer by incorporating the following tips

☑️Stop Smoking:⁠

Smoking is responsible for the majority of lung cancers. If you are a smoker it’s never too late to quit. For those who have been diagnosed with lung cancer, by stopping your smoking habit you can make cancer treatment more effective

☑️Limit Your Chemical Exposure:⁠

Chemicals in the workplace and at home can contribute to lung cancer

☑️Reduce Your Exposure to Second-Hand Smoke:⁠

Exposure to second-hand smoke increases your chance of developing lung cancer

☑️Consume Green Tea and Black Tea:⁠

Studies have shown that consuming Green & Black tea are associated with a reduced lung cancer risk⁠

As well as the above, proper sleep, exercising regularly and eating a diet rich in fruits and veggies are very important habits for cancer prevention as a whole.⁠

References

 

Author avisha Categories Blog, Cancer Coaching, Lifestyle Posted on 0 Comments

Let’s Practice Safe Sun!

Welcome to August!

August may mark the ‘last’ month of summer but it has also been designated as Sun Awareness Month.

So let’s talk ‘Safe Sun’ shall we!

⁠Why is it important to talk about safe sun practices you ask?  Well it has a lot to do with the fact that the incidences of skin cancer has increased significantly over the past 25 years in Canada.

Skin cancer is divided in to 2 groups, melanoma and non-melanoma.

Melanoma skin cancer starts in the melanocyte cells of the skin. The melanocytes make melanin and it is melanin that gives skin its colour. Melanoma is the most serious form of skin cancer.

The second group is non-melanoma skin cancer comprising basal cell and squamous cell cancers.  These cancers are less serious types and make up about 95% of all skin cancers

Are You at Risk?

There are risk factors for skin cancer.  If you are at a higher risk, you can take the proper steps to protect yourself.

You may be at a higher risk for developing skin cancer if you have:

  • A personal or family history of melanoma
  • Many moles or moles that are unusually shaped or large
  • A susceptibility to burning easily in the sun
  • Light coloured skin, eyes, and hair
  • A history of excessive sun exposure
  • A disease or diseases that suppress your immune system

One of the main causes of skin cancer is over exposure to ultraviolet radiation from the sun.

The sun naturally gives out ultraviolet radiation. There are two main types of UV rays that can damage skin.

UVA Rays

  • UVA rays penetrate the skin more deeply than UVB and play a major part in the aging of our skin.  Think wrinkle rays:)  UVA rays can damage skin cells called keratinocytes. Basal and squamous cells are types of keratinocytes.  UVA rays can contribute to and possibly initiate the development of skin cancers.

UVB Rays

  • UVB rays cause skin reddening and sunburn damaging the skin’s more superficial epidermal layers. These rays play a key role in the development of skin cancer.  UVB rays can burn and damage your skin all year-round.  Even in the snowy winter months the snow and ice can reflect UVB rays and damage your skin.

Interesting facts to note

Your skin does not have to be in a blistering, peeling state to be considered burnt.  If your skin has gone red or pink it has been sunburnt⁠.

When your skin gets burnt, the UV radiation causes damage to the DNA of your skin cells and it is this damage that is the underlying cause of skin cancer⁠.

⁠You can reduce your risk of developing skin cancer with proper sun care aimed at avoiding harmful UV rays.

Here are 3 important tips to protect yourself

  1. Seek shade when the sun is at its highest point in the sky.  This is when it is strongest
  2. Cover up with clothing – wear a t-shirt, hat and sunglasses
  3. Apply sunscreen regularly with at least a SPF15. Use it generously and re-apply regularly

References

http://www.cancer.ca/en/cancer-information/cancer-type/skin-melanoma/melanoma/?region=on#ixzz5u2kUehFF

https://scienceblog.cancerresearchuk.org/2017/05/08/sun-awareness-week-10-new-sun-safety-myths-debunked/

https://my.clevelandclinic.org/health/diseases/10985-sun-exposure–skin-cancer

https://www.skincancer.org/prevention/uva-and-uvb

https://www.webmd.com/beauty/sun-exposure-skin-cancer#1

 

Author avisha Categories cancer, Cancer Coaching Posted on 0 Comments

July is Bladder Cancer Awareness Month

July is Bladder Cancer Awareness Month.

Bladder cancer is the 5th most common cancer in Canada.  It is the 4th most common among men and 12th most common cancer among women. It is estimated that approximately 9,000 Canadians are diagnosed with bladder cancer each year.

The Bladder

The bladder is part of the urinary system. It is a hollow organ in the pelvis that stores urine before it is eliminated from the body.

The bladder wall is made up of 3 main layers:

  1. The urothelium is the inner lining of the bladder. It is made up of urothelial cells. The urothelium is also called the transitional epithelium.
  2. The lamina propria (also called the submucosa) is the thin layer of connective tissue that surrounds the urothelium. It contains blood vessels, nerves and glands.
  3. The muscularis propria is the thick, outer muscle layer of the bladder. It is made up of 3 layers of smooth muscle.

Common Symptoms of Bladder Cancer

  • Pelvic Pain
  • Back Pain
  • Pain while urinating
  • Frequent urinating but only small amounts at a time
  • Blood in urine

Possible Causes of Bladder Cancer

Although one cannot conclude with absolute certainty the cause of bladder cancer, the following factors have been linked to the disease:

  • Smoking and other tobacco use
  • Exposure to chemicals
  • Radiation exposure
  • Dehydration
  • Parasitic infections

Tips for Preventing Bladder Cancer

There are obvious things that you can do to help prevent bladder cancer when some of the possible causes are known.  They include the cessation of  smoking and limiting exposure to radiation and chemicals.

Drinking lots of water encourages frequent urination.  This helps you to get rid of harmful chemicals that can build up in your bladder.

Added to this eating a diet rich in fruits and vegetables lowers your risk for many types of cancer including bladder cancer.

References:

https://bladdercancercanada.org/en/bladder-cancer-facts/

https://www.drugs.com/mcd/bladder-cancer

http://www.cancer.ca/en/cancer-information/cancer-type/bladder/bladder-cancer/the-bladder/?region=on

https://www.webmd.com/cancer/bladder-cancer/understanding-bladder-cancer-prevention

https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(05)67077-8/fulltext

 

 

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