Graeme Lanham's Articles Display Category|Title|Newest|Oldest How to Cancer Proof Your Life It's no secret that fruit, vegetables, herbs and supplements can provide your body with powerful protection against cancer. But some are better than others. Read on to discover those you SHOULD eat. Some may surprise you. Diabetes. Will You Be Next? Kate was a hard-working stockbroker. She worked long hours sitting at her computer and regularly took work home. Because of her busy lifestyle, she “didn’t have time” for any form of sport or exercise and existed mainly on fatty takeaways and fast foods. Breakfast was usually coffee and toast. Her lifestyle eventually caught up with her. She put on weight around the waist and could not fit into her favourite jeans. She also became very tired and noticed an increased thirst. On the advice of both parents, she reluctantly visited her doctor. Her blood pressure at 135/85 was very high for her age and further tests revealed high LDL [bad] and low HDL]good] cholesterol levels. Her blood sugar level was also high. Kate, at the age of 34 had a combination of factors called “metabolic syndrome” or “syndrome X”. These plus a number of other factors can lead to type 2 diabetes and heart disease. Kate was very lucky. Her quick action meant that she could embark on a program of lifestyle changes to regain her health and fitness. Her doctor suggested the following 4 diabetes beating strategies. Beat Arthritis Pain With a Natural Food Diet Do you remember the last time you rolled out of bed without feeling stiff and sore? Can you imagine swinging a golf club, serving in tennis or spending the afternoon gardening without feeling aches and pains the next day? If you take paracetemol or an anti-inflammatory drug when you suffer from pain, you’re not alone. A 2005 study, reported in the American Journal of Therapy, showed paracetemol was the most acceptable form of analgesic drug for two-thirds of patients with osteoarthritis. Beating The Blues. Warning Signs and Solutions Stress is quickly becoming one of the biggest health problems in the world. According to a study by USA Magazine, 75% of doctor visits in the US are for stress and depression related illnesses. Clinical depression is Australia’s fastest growing illness. The National Survey of Mental Health and Wellbeing found that one in four women and one in six men suffered from depression. In 20 years, depression will be second only to heart disease as the nation’s biggest health problem. Chances are, you may be suffering from stress and anxiety --even depression. But how do you know? HERE ARE SOME OF THE WARNING SIGNS. Beat Depression With These Good Mood Foods You CAN eat yourself happy. A few simple diet changes could make a huge difference to the way you feel! Read on to discover these "good mood foods." Exercises For Less Stress John Howard, the Prime Minister of Australia, would have arguably one of the most stressful and demanding jobs in the country. Yet he still finds time for his daily fitness walk. He regards exercise and fitness as an important part of his daily timetable and sticks to this morning schedule no matter where he is. In addition to his 30 to 40 minutes of aerobic exercises daily, he also includes push ups or strength training activities. We all know how important exercise is for weight loss, cardiovascular health, combating diabetes and maintaining a high level of fitness. Our bodies are designed to be active and any program that enhances this is beneficial to our health. Activities that boost our fitness can range from gardening and walking to sports including tennis and swimming up to the extreme sports, including high altitude mountain climbing. What is less well known is the critical importance of exercise in combating stress, anxiety and depression. According to exercise physiologist Chris Tzar, exercise is now considered a primary treatment for mild and moderate depression. Work Getting You Down? Try These 6 Stress Busters Is your job making you feel anxious, stressed and depressed? Do you feel you can’t cope? You’re not alone. Work related stress and depression is reaching alarming proportions. We all need a certain amount of stress at work. This positive stress keeps us motivated and alert and ready to face the daily challenges that help us perform at our best. It is the negative stresses that are the most challenging and when they become extreme and persistent, we can suffer “burnout” and depression. We may have a feeling of hopelessness or “what’s the use?” Worse still, this can lead to health problems. Your immune system struggles to cope and you become more susceptible to heart disease, cancer and stroke. So what strategies can you use to enable you to cope with these work related pressures and develop greater resilience? In the first of this series of 2 articles, I discussed the importance of seeking professional counseling, taking leave and time out. The critical importance of exercise and the soothing power of pets {particularly dogs} were also discussed. Here are 6 more: Beating Depression. Is Your Work Stress Getting You Down? John was a hard working and caring teacher. He loved his job, despite increased workload pressures and the demands of extra curriculum activities. He regularly took work home and his wife often complained that he was “married to his job.” Of concern to her was his occasional bouts of work related depression. Just over 12 months ago, he arrived at work early to prepare for a pre-school interview with “a particularly difficult parent.” At morning tea he suddenly lost consciousness and slumped forward over the staffroom table. Frantic attempts to resuscitate him failed. His heart attack at the age of 53 came without warning. He was in generally good health. According to colleagues he took his job seriously and seemed depressed and anxious in the weeks prior to his death. Teachers, nurses, doctors and police are in particularly stressful occupations. They are constantly dealing with members of the public and research studies show that members of these professions have high rates of stress, depression and anxiety. Doctors also have high rates of suicide. Yet all occupations these days can be stressful. Increased work pressures due to staff reductions and “downsizing” as well as tough deadlines to be met and demanding sales quotas, can lead to health problems including heart attack, stroke, high blood pressure and cancer. The current escalation of fuel prices has placed particular stress on those involved in the transport industry. SO WHAT CAN YOU DO TO REDUCE YOUR WORK STRESS? Beating Depression. The Power Of Pets Did you know that if you if you suffer from bouts of stress, depression and anxiety, your pet could be one of your best “cures”? To be physically, mentally and emotionally healthy, we all need contact with living things. Research into the bond between humans and animals reveals that something as simple as having a cat or dog as a pet, can protect us from numerous health threats including heart disease, cancer and depression. Dr Edward T. Creagan, a cancer specialist at the Mayo Clinic deals on a daily basis with patients suffering from cancer induced stress and depression. He wrote in “Bottom Line Personal” July 2004: “Social Connectedness, including the unconditional love of a pet, can protect against cancer….. I often write a “pet prescription” for my patients”. His three legged Golden Retriever “gives us the best medicine of all” High Blood Pressure. The Risks And The Solutions. World Health Organisation research has shown that 11 percent of all significant disease in a developed country is caused by high blood pressure. It is one of the top ten conditions most commonly reported to doctors, accounting for 61 percent of all complaints. Deaths from coronary heart disease and stroke are strongly linked to high blood pressure. It is the number 1 cause of strokes and normalizing blood pressure cuts the risk of stroke in half, according to studies at the Stroke Prevention and Atherosclerosis Research Institute in London, Ontario. No other preventative measure is as effective. So what is high blood pressure or hypertension and what can you do to control it? The Heart Foundation defines “normal” as less than 120/80. High blood pressure is defined by the US National Institute of Health as a reading of 140/90 or higher. These “normal” and “high” figures increase with age, so you should discuss this with your doctor. Your Travel Health. Nutrition For Fitness And Energy When I visit large cities, I like to do a lot of walking – to explore, discover and visit little back streets off the tourist tracks and inaccessible to tourist buses. Most large cities are made for walking. How could you visit London without walking through Hyde Park and the markets at Notting Hill? When in Paris, visit the gourmet delights of the market areas around Rue De Montague – the area where the Parisians shop. Walking across Sydney Harbour Bridge or the Brooklyn Bridge provides views that are breathtaking. You can stop, take photos and enjoy the ambience that only walking can provide. To fully enjoy these walks, you need to be healthy and fit. My first article covered the topics of exercise for fitness, diet and the importance of quality sleep. This article focuses on the importance of boosting your immune system before you travel and nutritional supplements to keep up your energy levels while traveling. Your Travel Health. Are You Fit To Travel? In September 2004, my wife and I enjoyed a bus tour of central and southern Europe. We had prepared for it with a fitness and exercise program before we left home and it paid dividends! Towards the end of the tour, our journey took us past superb scenery on the Italian Ligurian Sea coast en-route from Florence to our overnight stop at Nice. The 5 coastal villages of the Cinque Terre with the shimmering sea as a backdrop made an unforgettable sight. It was one of the scenic highlights of the tou Heart Disease. Are You At Risk? Article 3 This is the final article in the series covering the top ten heart attack risks. The first article covered the topics of smoking, physical activity, healthy food and nutrition and weight loss. The second article covered the topics of high blood pressure, cholesterol management and high blood homocysteine level. Separate articles cover blood pressure and cholesterol management in greater detail. Here are the final three. Heart Disease. Are You At Risk? Article 2 A healthy heart means enjoying a healthy lifestyle. There are a few simple things you can do to reduce the risk of developing problems like heart disease and enjoy a healthy lifestyle well into old age. This is the second article on this important health topic. The first article covered the risk factors of smoking, lack of exercise, unhealthy food and being overweight. So what other risk factors do you need to be aware of, if you wish to avoid heart disease? Here are 3 more: How To Manage Your Cholesterol If you have a high LDL cholesterol level and a low HDL cholesterol level, you may be considered to be at risk for heart disease. In isolation, the risk may be relatively low, but when combined with other risk factors as outlined in a separate series of articles, it becomes a toxic heart risk combination. This combination of factors is sometimes referred to as “Metabolic Syndrome.” This article explores your cholesterol management options. They include the pros and cons of cholesterol lowering statin drugs, antioxidants, diet and natural supplements. But first, what is cholesterol and why is LDL “bad” and HDL “good”? Heart Disease. Are You At Risk? A heart attack occurs when the blood supply carrying oxygen and other nutrients to the heart muscle is blocked. Heart attacks also occur in patients with coronary heart disease. Coronary heart disease is caused by the build-up of artherosclerosis, [fatty deposits] or plaque on the inside of artery walls. This narrows the channel inside the artery so there is less room for the blood to flow through. The Heart Foundation lists a number of risk factors you should be aware of if you wish to avoid heart disease. These, plus others are listed below. Here are the first four, plus strategies to help you in your heart health program. Enlarged Prostate Relief. The Key Ingredient. As a man in his sixties, I am well aware of the problems caused by an enlarged prostate or BPH. A major symptom is frequent night-time visits to the bathroom. This is not only annoying but tiring due to the sleep disturbance caused. I have tried numerous formulas with limited degrees of success. Over the past six months, my research has led to the discovery of one key ingredient common to the botanicals in most prostate relief formulas. Nutrition And Foods For Prostate Health If you’re a man over 50, chances are you will have experienced the annoying, tiring and at times embarrassing symptoms of BPH or benign prostatic hyperplasia. It is commonly known as enlargement of the prostate and is believed to be caused by a particular kind of bad testosterone called DHT, a naturally occurring hormone known to stimulate prostate growth. A number of botanicals have been shown to block the production of DHT. Your Fitness. Don't Overdo The Exercise A close friend of mine, aged 57, is a fitness freak. Every morning he rises early for his pavement pounding jog. He runs daily for hours and he’s as skinny as a rake. He should be fit and healthy, but sadly he is not. He regularly complains of back and knee pains and is concerned at the time it takes for him to recover from colds and flu. This raises the question on whether excessive training is necessary for fitness and health or can it do you more harm than good? Protecting Your Prostate Did you know that prostate cancer is the greatest killer of men in industrialized nations? The sad truth is 90% of men develop some type of prostate problem by the age of 60. Yet many have a cavalier attitude to this important aspect of their health. They think it can’t happen to them and they dismiss the warning signs and symptoms as a nuisance which will go away. Sadly, unless treated, they won’t go away. So what are the warning signs of potential prostate problems, what tests can you have and what can you do to protect your prostate? How To Boost Your Immune System You know the feeling. It starts as a sniff, then a sore throat followed by sneezing and a general feeling of lethargy. Within a short time you have a runny nose, congestion, sore eyes and all the other debilitating symptoms of a cold. Worse still, it could develop into the flu, bronchitis or even pneumonia. You are then faced with a dilemma. What do you do? If you visit the doctor, chances are you will be prescribed antibiotics. They may be beneficial for a severe infection in the short term, but taken long term, can deplete your immune system. Your pharmacist may prescribe “cold medicine” which may be beneficial. Your other option is to try some natural remedies that can not only be beneficial to reduce the severity of a cold, but can be taken regularly to boost your immune system. Here are the first three: Are Foods Better For You Than Supplements? Are foods better for you than supplements? Nutritionists may favour foods because of the wide range of phytonutrients in foods. Others may present a strong case for supplements, stressing their convenience and easy availability. The truth probably lies somewhere in between. You should get most of your nutrients from high quality whole foods, but any nutritional program can be enhanced by supplementing with appropriate vitamins and minerals. In this and following articles, I will discuss a number of important supplements and nutrients and their food sources. HERE ARE THE FIRST THREE. Stroke Prevention. The 7 Major Risk Factors. Stroke is the number one cause of adult disability in the world’s wealthiest countries and the third leading cause of death after heart attack and cancer. That’s the bad news. The good news is that simple lifestyle changes can dramatically reduce your risk. This article outlines the 7 top risk factors for stroke and what you can do to prevent them. But first --- what is a stroke and what are the warning signs? How To Beef Up Your Bones WHAT IS OSTEOPOROSIS? Osteoporosis is caused when bones become less dense, lose strength and break more easily due to calcium loss. It can occur at any age but is most common after 60 when one in two women and one in three men will suffer an osteoporotic fracture. Breaks are most common in the spine, hip and wrist and often occur after only a minor fall. Post menopausal women are particularly susceptible when there is a period of rapid bone loss due to oestrogen deficiency. So what can you do to stop bone loss and increase bone mass? Fortunately there are simple lifestyle changes and specific treatments available. Here are a few: Secrets To A Good Night's Sleep How much sleep do you need? The truth: Everyone should sleep from seven to nine hours per night regardless of age, according to Edward L. Schneider, MD, dean of the Leonard Davis School of Gerontology at the University of Southern California, Los Angeles. Sleeping less than seven hours weakens immunity and increases the risk for depression, falls and accidents. So what can you do to get more sleep? How To Lose That Unwanted Body Fat Diabetes and obesity are reaching epidemic proportions and they are closely related to our lifestyle. Unless we change some of our lifestyle habits, this trend is likely to continue. So, how can you lose some of that unwanted body fat? Here are 7 suggestions. The Importance of Weight Bearing or Resistance Exercises Many of the diseases we are prone to, are the result of a sedentary lifestyle as well as an unhealthy diet. Your body is meant to be used and will quickly deteriorate if it is not. Physical activity should be a high priority in your daily activities. Do the things you enjoy but be sure to engage in some form of aerobic exercise at least five days a week and some form of resistance exercise at least two or three times a week. Aerobic exercise is essential for building stamina and cardio-respir How To Beat Insulin Resistance Diabetes is a chronic disease caused by having too much glucose in the blood, resulting from the pancreas not producing the hormone insulin or not using it properly. Insulin is needed for glucose to enter the cells and be converted to energy. In order to properly control blood glucose, insulin relies on cells in the body to respond to it. Type 2 diabetes happens when the pancreas is not producing sufficient insulin or the rest of the body is not responding properly to the insulin that is released. Unlike type 1 diabetes, type 2 diabetes is partially caused by lifestyle factors – being overweight or obese is a major cause. Other lifestyle factors include lack of exercise, high blood pressure, low HDL cholesterol and not eating a good range of fresh wholesome foods. These lifestyle factors can lead to a body condition known as metabolic syndrome. [also called prediabetes]. At the core of this is insulin resistance where the body develops an inability to metabolise sugar. Insulin resistance hinders the absorption of glucose from the bloodstream into human cells. Is There A Cure For Arthritis? We all suffer from aches and pains as we get older. For some of us it can be just an annoying niggle. For others it can be so debilitating that it can curtail many forms of physical activity. Many doctors prescribe anti-inflammatory drugs or NSAIDS. These drugs are known as COX-2 inhibitors because the inflammation that triggers arthritis pain is prompted by an enzyme protein COX-2. Although effective, their long term use may be detrimental to your health. Even over the counter anti-inflammatory drugs can have side effects for some people. So what are your options? How To Boost Your Memory Have you ever gone into a room and wondered why you went there? Lost your car keys? Most of us experience these memory lapses from time to time. This is a normal part of aging. They say you have problems when you can't remember what your car keys are for! The good news is that you have numerous options if you wish to boost your brain power, improve your memory and protect yourself from the debilitating effects of dementia and Alzheimers disease.

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