We all know eating nutritious foods helps us feel better and be healthier. What you might not know is diet may be related to up to 50% of cancers. The good news is that certain foods can actually help prevent and fight cancer. This guide helps you add each season's most nutritious anti-cancer foods to your diet.   Which foods fight and prevent cancer? When it comes to cancer-fighting foods, you can't beat the power of produce and plant-based foods. Certain fruits, vegetables, nuts, beans, oats, whole grains, spices and teas provide unique benefits not found in other foods. These benefits help reduce the risks of certain cancers and can even slow tumor growth and recurrence. Most of these plant-based foods provide plenty of other health benefits too. While it's better to eat these foods whenever you can (versus not at all), you can go a step further. The best way to eat produce is when it's in season. In-season produce: Tastes better. Is more nutritious due to good growing conditions. Is often cheapest due to its abundance and more local production. Is better for the environment, as it promotes more sustainable farming.   Remembering which cancer-fighting foods are in-season isn't easy. This visual guide can help you plan a cancer-fighting diet that includes more of these foods year round. How do plant-based foods fight cancer? Produce and plant-based foods help you fight cancer in a number of ways. The best way to benefit from their cancer-fighting compounds is to eat whole foods, not supplements. While some foods are better cooked and some are better organic, what's most important is eating healthier overall. CAROTENOIDS Carotenoids like beta-carotene (carrots), lycopene (tomatoes) and lutein (spinach) provide you with antioxidants. Antioxidants help protect your cells from damage that might turn them into cancer cells. Cooked tomatoes are higher in lycopene. According to the AICR, a diet high in lycopene could prevent 11% of prostate cancer cases. GREENS Leafy greens are a rich source of folate, which helps with DNA formation and, in some cases, DNA repair. Abnormalities in your DNA can turn normal cells into cancer cells.                   CRUCIFEROUS VEGETABLES Cruciferous vegetables (those with cross-shaped flowers) have multiple cancer-fighting benefits. First, they contain sulforaphane, which can turn off certain carcinogens. Sulforaphane may also turn on the natural process of cell destruction, which can be key to preventing cancer. Second, they contain indoles, which are effective at preventing and slowing hormone-receptive cancers, like breast cancer.   BEANS, LEGUMES AND SOY Like cruciferous vegetables, beans help prevent and fight cancer in multiple ways. Beans contain cancer-fighting substances, like Protease inhibitors, which may slow tumor growth. Phytates, which may help prevent or slow certain cancers. Manganese, which helps form an enzyme that protects cells from damage. Kaempferol and quercetin, which have antioxidant and anti-inflammatory properties. Beans are best eaten cooked to prevent proteins called lectins from irritating your stomach. Canned beans are slightly less nutritious but still good for you (though you'll want to avoid cans with BPA). Soy is best eaten organic to avoid GM plants. What you may have heard about soy's danger with hormone-sensitive cancers is untrue. Numerous studies after 2009, including from the American Cancer Society, show soy to be safe with these cancers. OATS, WHOLE GRAINS AND MORE Oats and whole grains are low glycemic index carbohydrates, which can be very healthy in appropriate portions. Low glycemic index foods avoid spikes in blood sugar that can lead your body to store more fat. Oats contain: Manganese and B-vitamins. Selenium, which is a mineral that helps the immune system fight cancer. Beta-glucan, which bolsters the immune system. Plant lignans, which help protect against hormone-sensitive cancers. SEASONINGS The way you season your food can have surprising benefits for fighting cancer. Certain seasonings, either fresh or dried, can reduce inflammation and provide antioxidants, both key parts of cancer prevention.   HEALTHY OILS Certain oils are much healthier than others and can have cancer-fighting properties. Eat these foods and use these oils to cook your foods. Many nuts are excellent sources of protein and healthy fats that actually lower your cholesterol. Recent studies suggest walnuts may reduce the risk and recurrence of breast cancer. Use olive oil for low-temperature cooking and salad dressings.                                  Berries contain anthocyanins that can help fight cancer cell proliferation. Watermelon is another good source of lycopene alongside tomatoes. Green and white teas contain EGCG that can help prevent tumors from recruiting blood vessels to help them grow.  

Flu Season 2019 – 2020  Influenza (flu) is an easily spread respiratory tract infection caused by a virus. About 5% to 20% of people in the U.S. get the flu each year, with more than 900,000 hospitalized with the illness last year. Here are some useful resources for this year's flu season, typically October through March. Learn about flu essentials and tips to help keep you, your family and our community healthy.  Should I go to the Emergency Department? Patients are encouraged to contact their primary care physician first to address cold and flu-like symptoms. Flu symptoms include muscle or body aches, fever or chills, sore throat, runny or stuffy nose, headaches and fatigue. If you're not able to make an appointment at one of our primary care clinics, we also offer three urgent care locations. Walk-in flu care services are available seven days a week and 24-hour care is available at select locations. If you are experiencing an emergency, our emergency department is open 24 hours. Adults should only go to the emergency room for the following reasons: Flu-like symptoms improve but return with a fever or worse cough Shortness of breath or difficulty breathing Severe or persistent vomiting Chest pain Confusion A child should only visit the emergency room for the following reasons: Flu-like symptoms improve but return with a fever or worse cough Bluish skin color Dehydrated Trouble breathing or chest pain Not waking up or not interacting Fever with a rash Not eating Am I at risk for the flu? The following individuals are at higher risk of developing the flu: Adults over the age of 65 Children under the age of five Women who are pregnant Individuals with asthma How can I prevent the flu? The best (and probably) simplest ways to prevent the flu are: Wash hands often Avoid contact with others  Cover your mouth before you cough If possible, avoid the emergency room, which is open to additional germs and illnesses.     

Whats immunity? It is the ability of an organism to resist a particular infection or toxin by the action of specific antibodies or sensitized white blood cells. In simple terms the body is naturally supposed to fight against disease causing micro organisms to keep us healthy and strong. But sometimes the body fails to do this function due to poor immune system, hence allowing the micro organism to invade into the body and thus making us sick.   What can you do to boost your immune system? Your body (including your immune system) runs on the fuel you put into it. That’s why eating well, along with several other good-for-you behaviors, is so important. It’s our immune system’s job to defend your body against illness and disease. The complex system is made up of cells in your skin, blood, bone marrow, tissues, and organs that — when working the way they should — protect your body against potentially harmful pathogens (like bacteria and viruses), and limit damage from noninfectious agents (like sunburn or cancer), according to the National Institutes of Health (NIH). To best protect your body from harm, every component of your immune system needs to perform exactly according to plan. The best way you can ensure that happens is to practice the good-for-you behaviors every day that your immune system runs on. Here are few. 1. Eat a Healthy Diet The nutrients you get from food — in particular, plant-based foods like fruits, vegetables, herbs, and spices — are essential to keeping your immune system functioning properly. Furthermore, the zinc, folate, iron, selenium, copper, and vitamins A, C, E, B6, and B12 you get from the food you eat are the nutrients your immune system needs to do its job. Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens. The antioxidants in these foods help decrease inflammation by combatting unstable compounds called free radicals, which can cause inflammation when they build up in your body in high levels. Chronic inflammation is linked to numerous health conditions, including heart disease, Alzheimer’s, and certain cancers. Meanwhile, the fiber in plant foods feeds your gut microbiome, or the community of healthy bacteria in your gut. A robust gut microbiome can improve your immunity and help keep harmful pathogens from entering your body via your digestive tract . Furthermore, fruits and vegetables are rich in nutrients like vitamin C, which may reduce the duration of the common cold. 2. Eat more healthy fats Healthy fats, like those found in olive oil and salmon, may boost your body’s immune response to pathogens by decreasing inflammation.Although low-level inflammation is a normal response to stress or injury, chronic inflammation can suppress your immune system. Olive oil, which is highly anti-inflammatory, is linked to a decreased risk of chronic diseases like heart disease and type 2 diabetes. Plus, its anti-inflammatory properties may help your body fight off harmful disease-causing bacteria and viruses.Omega-3 fatty acids, such as those in salmon and chia seeds, fight inflammation as well Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive tract.These foods include yogurt, sauerkraut, kimchi, kefir, and natto. Research suggests that a flourishing network of gut bacteria can help your immune cells differentiate between normal, healthy cells and harmful invader organisms. Protein is also critical for immune health. The amino acids in protein help build and maintain immune cells, and skimping on this macronutrient may lower your body’s ability to fight infections. When it comes to a diet that supports good immune health, focus on incorporating more plants and plant-based foods. Add fruits and veggies to soups and stews, smoothies, and salads, or eat them as snacks, Lin says. Carrots, broccoli, spinach, red bell peppers, apricots, citrus fruits (such as oranges, grapefruit, tangerines), and strawberries are all great sources of vitamins A and C, while seeds and nuts will provide protein, vitamin E, and zinc. Additional sources of protein and zinc include seafood, lean meat, and poultry. 3. Keep Stress Under Control Long-term stress leads to chronically elevated levels of as the steroid hormone cortisol. The body relies on hormones like cortisol during short-term bouts of stress (when your body goes into “fight-or-flight” response); cortisol has a beneficial effect of actually preventing the immune system from responding before the stressful event is over (so your body can react to the immediate stressor).  But when cortisol levels are constantly high, it essentially blocks the immune system from kicking into gear and doing its job to protect the body against potential threats from germs like viruses and bacteria.   There are many effective stress-reduction techniques; the key is to find what works for you.an internal medicine physician at Orlando Health Medical Group Internal Medicine in Florida, recommends meditation, journaling, and any activity that you enjoy (such as fishing, playing golf, or drawing). Try to do at least one stress-reducing activity every day. Short on time? Start small. Set aside five minutes at some point each day for fun and increase it when you can.   4. Get Plenty of Good Quality Sleep Your body heals and regenerates while you sleep, making adequate sleep critical for a healthy immune response. More specifically, sleep is a time when your body produces and distributes key immune cells like cytokines (a type of protein that can either fight or promote inflammation), T cells (a type of white blood cell that regulates immune response), and interleukin 12 (a pro-inflammatory cytokine) When you don’t get enough sleep, your immune system may not do these things as well, making it less able to defend your body against harmful invaders and making you more likely to get sick. Sleep deprivation also elevates cortisol levels, which of course is also not good for immune function. Our immune system wears down as a result, and we tend to have [fewer] reserves to fight off or recover from illness.To ensure you get quality sleep, prioritize good sleep hygiene: Turn off the electronics at least two to three hours before bed, and avoid violent or stressful books or conversations.  5. Exercise Regularly (Outdoors, When Possible) Regular exercise lowers your risk of developing chronic diseases (like obesity, type 2 diabetes, and heart disease), as well as viral and bacterial infections. Exercise also increases the release of endorphins (a group of hormones that reduce pain and create feelings of pleasure) making it a great way to manage stress. Since stress negatively impacts our immune system, this is another way exercise can improve immune response. 6. Stay hydrated   Hydration doesn’t necessarily protect you from germs and viruses, but preventing dehydration is important to your overall health.Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These complications can increase your susceptibility to illness. To prevent dehydration, you should drink enough fluid daily to make your urine pale yellow. Water is recommended because it’s free of calories, additives, and sugar. While tea and juice are also hydrating, it’s best to limit your intake of fruit juice and sweetened tea because of their high sugar contents. As a general guideline, you should drink when you’re thirsty and stop when you’re no longer thirsty. You may need more fluids if you exercise intensely, work outside, or live in a hot climate.It’s important to note that older adults begin to lose the urge to drink, as their bodies do not signal thirst adequately. Older adults need to drink regularly even if they do not feel thirsty. 7. Don’t Smoke Cigarettes Like alcohol, cigarette smoking can also affect immune health. Anything that’s a toxin can compromise your immune system. the chemicals released by cigarette smoke — carbon monoxide, nicotine, nitrogen oxides, and cadmium — can interfere with growth and function of immune cells, like cytokines, T cells, and B cells.  Smoking also worsens viral and bacterial infections (especially those of the lungs, like pneumonia, flu, and tuberculosis), post-surgical infections, and rheumatoid arthritis (an autoimmune disease in which the immune system attacks the joints). Avoid secondhand smoke whenever possible.If you currently smoke, there are many resources available to help you kick your habit, including counseling, nicotine replacement products, prescription non-nicotine medications, and behavioral therapy You can make several lifestyle and dietary changes today to strengthen your immune system. These include reducing your sugar intake, staying hydrated, working out regularly, getting adequate sleep, and managing your stress levels.

DO WALNUTS AFFECT AGING? Walnut and Healthy Aging study data collection at Loma Linda University successfully finished in June of 2016. The collected data is being analyzed and manuscripts with results from the study are being drafted. ABOUT THE STUDY This was the first large study to test if walnuts play a part in healthy aging, particularly with regard to cognition, eye health, inflammation, risk factors for heart disease and nutritional status. Introduction: An unwanted consequence of population aging is the growing number of elderly at risk of neurodegenerative disorders, including dementia and macular degeneration. As nutritional and behavioral changes can delay disease progression, we designed the Walnuts and Healthy Aging (WAHA) study, a two-center, randomized, 2- year clinical trial conducted in free-living, cognitively healthy elderly men and women. Our interest in exploring the role of walnuts in maintaining cognitive and retinal health is based on extensive evidence supporting their cardio-protective and vascular health effects, which are linked to bioactive components, such as n-3 fatty acids and polyphenols. Methods: The primary aim of WAHA is to examine the effects of ingesting walnuts daily for 2 years on cognitive function and retinal health, assessed with a battery of neuropsychological tests and optical coherence tomography, respectively. All participants followed their habitual diet, adding walnuts at 15% of energy (≈30– 60 g/day) (walnut group) or abstaining from walnuts (control group). Secondary outcomes include changes in adiposity, blood pressure, and serum and urinary biomarkers in all participants and brain magnetic resonance imaging in a subset. Results: From May 2012 to May 2014, 708 participants (mean age 69 years, 68% women) were randomized. The study ended in May 2016 with a 90% retention rate. Discussion: The results of WAHA might provide high-level evidence of the benefit of regular walnut consumption in delaying the onset of age-related cognitive impairment and retinal pathology. The findings should translate into public health policy and sound recommendations to the general population (ClinicalTrials.gov identifier NCT01634841).

Pomegranate is one of the healthiest fruits on earth.  Pomegranate has anti-oxidant, anti-viral and anti-tumor properties and is said to be a good source of vitamins, especially vitamin A, vitamin C, and vitamin E, as well as folic acid. This amazing fruit  consists three times as many antioxidants as both wine or green tea.  Following are the benefits of pomegranate: 1. Protects us from free radicals: Pomegranate is rich in anti-oxidants and thus protects our body from free radicals, which are responsible for premature ageing. Free radicals are formed by exposure to sun and due to harmful toxins in the environment. 2. It thins your blood: There are two types of blood clots, first is the good one which speeds the recovery during a cut or an injury and second is when there is any internal clot, like in heart, arteries or anywhere else inside the body. These type of clots are not good and can be fatal. The antioxidants present in pomegranate act as a ‘thinner for your blood’. The seeds of pomegranate prevent your blood platelets from forming clots and coagulating. 3. Prevention of atherosclerosis With increasing age and the type of lifestyle we live, the walls of our arteries become harder due to cholesterol, resulting in blockages sometimes. The anti-oxidant property of pomegranate prevents bad cholesterol from oxidizing. So, eating pomegranates removes the excess fat and prevents the hardening of artery walls. 4. It acts like an oxygen mask Pomegranate helps to pump the level of oxygen in our blood. Due to anti-oxidants present in pomegranate, it fights free radicals,  reduces cholesterol and prevents blood clot. All this eventually helps blood to flow freely and thus improve the level of oxygen in your body. 5. It prevents arthritis Pomegranate can reduce the damage of the cartilage by fighting the enzyme that does so. Pomegranate also has the ability to reduce inflammation. 6. Fights erectile dysfunction Though it is not a wonder drug but yes pomegranate juice can slightly improve erectile dysfunction. And a lot of theories prove this as true. 7. Fights heart disease and prostate cancer Two studies claim that pomegranate juice has the ability to fight prostate cancer.  An experiment showed that pomegranate juice slowed the growth and even killed cultured cancer cells.  And as we have already mentioned in the second point, pomegranate juice thins the blood and thus improves its condition which in turn prevents cardiovascular diseases. Caution: Pomegranate juice is good for cardiovascular health but in rare cases, it may react with a patient’s medication. 8. Pomegranate is loaded with beneficial nutrients A cup of pomegranate seed contains 24 grams of sugar and 144 calories.  A cup of pomegranate seeds contain following nutrients: Fiber: 7 grams Protein: 3 grams Folate: 16 per cent of the RDA Potassium: 12 per cent of the RDA Vitamin C: 30 per cent of the RDA Vitamin K: 36 per cent of the RDA 9. It improves memory A study was conducted where people who had a problem with their memory were given 237ml of pomegranate juice every day.  After a certain period of time, a lot of improvement was seen in their verbal and visual memory.  10. It lowers blood pressure Punicic acid is one of the main constituents of pomegranate that help lower cholesterol, triglycerides and reduce blood pressure. 11. Helps in digestion Fibre is good for digestion. But due to our lifestyle where we are inclined towards eating junk food, we miss the goodness of fibre in our vegetables and fruits.  Therefore adding pomegranate to our everyday diet can  be one the best ways to include fibre in your daily routine. One pomegranate contains 45 per cent of your daily recommended intake of fibre. 12. Boosts immunity They are rich in vitamin C, which boosts antibody production and helps in the development of immunity. Pomegranates can thus help you maintain a healthy immune system and keep common illnesses and infections at bay. 13. Lowers stress levels Apart from reducing body’s internal oxidative stress, pomegranates also help lower psychological stress that you go through in your personal and professional life. According to a study conducted, people who drank pomegranate juice had lower levels of cortisol, a stress hormone that is increased under stressful situations. 14. Prevent plaque formation You use mouth wash to improve your oral health, but much to your surprise pomegranate juice can be a better option than alcohol containing mouth washes. Certain compounds in pomegranate exhibit strong antiplaque effects. A study showed that hydroalcoholic extract of pomegranate effectively lowered dental plaque formation due to microorganisms build up by almost 84 per cent.  

Avocado is the fruit of the avocado tree, scientifically known as Persea americana. Also called the 'makkhan fal' in India, avocados have a high-fat content and is yet considered as one of the healthiest fruits you can add to your diet. The avocado is a rather unique fruit.While most fruit consists primarily of carbohydrate, avocado is high in healthy fats. It has powerful health benefits. This 'fatty' fruit can in fact even aid weight loss. This is because avocados are loaded with good monounstaurated oils (MUFA), that do not pile up calories, instead, they help lubricate joints and lower blood pressure.  1. Anti-inflammatory properties Avocados are rich in anti-inflammatory properties, which help relieve arthritis pain.  It is also a source of omega-3 fatty acids, which help lubricate joints and further relieve joint pains.  2. Regulates Blood Pressure Avocados may do wonders in keeping your blood pressure levels in check too. Avocados are good source of potassium and are low in sodium, which helps keep your blood pressure stable. A stable blood pressure helps stave off the risk of heart attack or stroke. Avocados help regulate blood pressure.  3. Good for heart In addition to being a healthy bet for blood pressure patients, avocados are also a rich source of antioxidants and monounsaturated fats which help keep the heart healthy and reduce the risk of stroke. Eating avocado can also regulate LDL and HDL cholesterol levels, as well as blood triglycerides. 4.Boosts fertility Avocados help in boosting fertility and better the chances at conceiving too. It is also linked to increasing the success of IVF Treatment.  5.Good for eyes Including avocados in your diet may help improve eyesight. Avocados are loaded with beta-carotene and antioxidants which are beneficial for eyes.  They also contain lutein and zeaxanthin; both of these nutrients help maintain good eyesight, night vision and minimise damage from ultraviolet light. The high amount of vitamin A, also helps reduce the risk of macular degeneration that develops with old age.  The monounsaturated fatty acids in avocados, help in better absorption of beneficial fat-soluble antioxidants, such as beta-carotene too.  6. Good source of folate Avocados are a good source of folate. Pregnant women must include avocados in their diet as folate helps healthy foetal development. Several studies  have also claimed that folate decreases the risk of depression. Folate prevents the build-up of homocysteine. This substance tends to hamper circulation and the delivery path of nutrients to brain.   7. Improved digestion  Avocados are loaded with fibres that may help prevent constipation, boost digestion and colon health. Fibre adds bulk to the stool, which facilitates bowel regularity, thereby enhancing digestion.  8. Powerhouse of nutrients  Avocado is a powerhouse of many essential nutrients and minerals. It is rich in vitamin K, B5, B6, B3, E and C. They are also dense in potassium, folate, magnesium, manganese, copper, iron, zinc and phosphorous.   9. Avocado benefits for weight loss The high-fibre content present in avocado could help make you shed a pound or two as well. 100 grams of avocado has 7 grams of fibre. Fibre takes the longest to digest. It induces the feeling of fullness, which prevents you from bingeing later. Avocados are very low  on carbs too, which also promotes weight loss.  10: Helps absorb nutrients Avocados ensure better consumption of nutrients from plant source foods. There are several nutrients which are fat-soluble. This means that they need to combine with fats for them to be utilized by the body. Vitamin A, D, E and K are some plant nutrients that are better absorbed with avocado.  11. Keep The Skin Healthy Avocados are rich in vitamin C (amounting to 17 percent recommended daily intake) and vitamin E (amounting to 17 percent recommended daily intake), both of which are essentialin keeping the skin healthy and glowing.