5 Cancer-Fighting Foods You Can Sneak Into Your Holiday Recipes

There are many wonderful aspects of the holiday season, way too many to list here. But for many of us, one of the best parts, hands-down, has to be eating our fill of deliciousness. Whether it’s brie bites, buttered mashed potatoes, herb-crusted pork tenderloin, frosted sugar cookies, or all of the above—we can always count on this time of year to usher in a higher-than-normal level of tastiness. And why wouldn’t we take full advantage of it?

So it’s probably safe to assume that when enjoying all of these delectable dishes, getting a balanced amount of essential vitamins and nutrients isn’t your top priority. Believe it or not, though, there is a way you can have your holiday cake, and eat it, too. That means instead of skipping out on all the festive, flavorful foods, you can add a nutritional boost to support overall health—and prevent cancer while you’re at it.

While cancer prevention includes more than just eating a healthy diet, there is a surprising connection between food and cancer. And this connection can go one of two ways, cancer-causing or cancer-fighting. That’s an easy choice, right?

However, before you go changing your entire holiday menu in the name of cancer prevention, there’s a much easier option—simply add these 5 cancer-fighting foods to your holiday dishes:  

1.    Walnuts

Walnuts may be one of the most nutritious nuts on the market. They contain almost twice the amount of antioxidants as other nuts, and thanks to their high nutritional value, they can help fight heart disease, too. Fatty acids and polyphenols found in walnuts are known to help prevent colorectal cancer and prostate cancer, respectively.

There have also been several studies suggesting walnuts may help suppress cancer growth in the breasts and kidneys as well. And fun fact, roasting walnuts makes it easier for the body to absorb these cancer-fighting nutrients. Plus, they’re a great addition in almost anything sweet orsavory.

Recipe Ideas: Dark Chocolate Walnut Cookies, Cranberry Walnut Wild Rice Salad, Walnut Snowball Cookies

2.    Blueberries

Blueberries may be one of the most famous cancer-fighting foods on the market, and for good reason. They have developed this reputation for one simple reason; they have the highest total antioxidant capacity of any other food. We repeat: the highest antioxidant capacity.

In particular, blueberries are extremely rich in anthocyanins, an antioxidant directly linked to hindering the growth of various cancer cells. What’s more, they’re scrumptious and extremely versatile (pancakes, muffins, scones—what can’t they do?).

Recipe Ideas: Blueberry Oat Greek Yogurt Muffins, Frozen Blueberry Bites, Baked Blueberry Banana Oatmeal Cups, Oatmeal Cottage Cheese Pancakes with Blueberries

3.    Artichokes

Like walnuts, artichokes are rich in polyphenols, an antioxidant know to attack breast and colorectal cancer cells. While polyphenols cannot be used to treat cancer, they may be beneficial for preventing cancer cell growth in the first place.

They also contain a significant amount of folate, a vitamin thought to reduce your risk of developing lung cancer. So if you’re looking for a reason—or many—to indulge in spinach and artichoke dip this winter, look no further.

Recipe Ideas: Cheesy Spinach Artichoke Quinoa Bites, Spinach & Artichoke Stuffed Mushrooms, Spinach, Artichoke and Goat Cheese Quiche, Spinach Artichoke Quinoa Stuffed Bell Peppers

4.    Brussels Sprouts (and other cruciferous veggies)

Brussels sprouts may get a bad rap for increasing flatulence, but the high concentration of antioxidants found in this cruciferous vegetable may make them worth a bit of fiber-induced gas. Indoles and isothiocyanates are found in many cruciferous vegetables and are known to inhibit tumor formation in the lungs, colon, liver, breasts and bladder.

Furthermore, consuming Brussels sprouts and other cruciferous vegetables has been linked to preventing lung, breast and prostate cancers. So get your roasting pan, sautéing skillet or casserole dish out, you’ll want to have this veggie accompany every main dish.

Recipe Ideas: Chicken, Apple, Sweet Potato and Brussels Sprouts Skillet, Bang Bang Brussels Sprouts, Garlicky Bacon ‘n Brussels Sprouts Dip

5.    Chia Seeds

Packed in these tiny little seeds is a whopper of nutrients, including antioxidants, omega-3 fatty acids, fiber and protein. While the rich source of fiber is busy promoting digestive health and reducing the risk of colorectal cancer, all of those antioxidants are working to prevent lung and prostate cancer.

Chia seeds are relatively flavorless and can easily be added to many kinds of dishes, making them one of the most versatile foods on this list. This holiday season, chia-seed everything.

Recipe Ideas: Pumpkin Pie Chia Pudding, Seedy Oat Crackers, Flaxseed-Chia Seed Pancakes, Sticky Bun Chia Seed Pudding

Put a Ho-Ho-Hold On Cancer

While diet alone can’t guarantee that you stay cancer free, eating foods rich in antioxidants can help in the fight against oxidation, a process that produces cancer-causing free radical cells. For healthy recipes containing your favorite antioxidant-rich foods, visit Everyday Wellness – GMC’s virtual hub for all things health. 

In the event that you or a loved one is diagnosed with cancer, you can count on the experts at GMC's Center for Cancer Care. With several convenient locations, including  GMC Health Park-Hamilton Mill, you can receive nationally recognized cancer care, in a location that's close to home.

5 Things You Don’t Want To Know About Gynecologic Cancers (But Should)

Besides the fact that all types of cancer are just downright scary—gynecologic cancers included—what do you actually know about this group of cancers that affect the nether region? If you’re like nearly 20% of women, you may not be able to name a single sign or symptom (yikes!) even though gynecologic cancers are the fourth biggest cause of cancer-related deaths. Something just doesn’t add up here.

So what are we missing? Why are gynecologic cancers so misunderstood and often overlooked by women under 40? It’d be nice if there was a quick and easy answer to this question. But like most things, it’s a bit complicated.

Not to worry, though, we’re working with Sheila Warren, RN, GMC’s health navigator, to put gynecologic cancers on your health radar. Here are 5 facts about gynecologic cancers that aren’t a want, but a need for every woman:

1.    There isn’t just one type of cancer to be worried about.

Most of think of the female reproductive system as a whole; lumping the cervix, ovaries, uterus, vagina, vulva and fallopian tubes together. However, because they are all unique organs, they can each be impacted by a different type of cancer—five to be exact. This includes cervical, ovarian, endometrial/uterine, vaginal and vulvar cancers.

And while ovarian and cervical cancers are the most well-known of the five, endometrial/uterine cancer is actually the most common.

2.    Most women have at least one of the risk factors (if not more).

It isn’t just post-menopausal women, or women who have other gynecologic conditions (like HPV) that are at risk for developing cancer. In fact, some of the most common risk factors are actually those seemingly harmless, everyday things that we’ve (almost) all experienced.  

Some of these risk factors include:

·         Smoking

·         Eating a diet low in fresh fruits and veggies

·         Being overweight

·         Artificial hormone changes (oral contraceptives or hormone therapy)

·         IUDs (intrauterine device)

·         Multiple full-term pregnancies

3.    The symptoms are super, super vague.

You’d know if you had something as serious as cancer—right? While we’d like to think that the symptoms would be obvious enough to immediately send up a red flag, most of them are easily mistaken for other common conditions like menstruation, irritable bowel syndrome, UTIs and more.

So how can you tell the difference between cancer warning signs and other conditions? It starts with knowing your body and what’s normal for you. But if you notice any one or more of these symptoms when you’re not on your period and they last for up to two weeks, it’s definitely time to see a healthcare expert:

·         Abnormal bleeding and/or discharge (all types of gynecologic cancer)

·         Feeling full or a loss of appetite (ovarian cancer)

·         Pelvic pain, pressure or discomfort (ovarian and uterine cancer)

·         An increase in the frequency and urgency of urinating (ovarian and vaginal cancer)

·         Chronic bloating (ovarian cancer)

·         Pelvic and/or back pain and cramping (ovarian cancer)

·         Itching, burning or changes in color of the vagina or vulva (vulvar cancer)

4.    There aren’t any regular screenings for most types of gynecologic cancers.

Despite the fact that gynecologic cancers impact thousands of women every year, there aren’t routine screenings for most types. And it isn’t just that. For some types of gynecologic cancers, like ovarian and endometrial/uterine, even if you wanted to be screened, there are no reliable or simple screening options available before the onset of symptoms.

Most experts emphasize the importance of knowing the most common symptoms (listed above) and noting any changes or warning signs to your healthcare provider. You are your best method of prevention.

5.    Most women choose to skip the most common preventative test there is.

Even though proactive screening isn’t available for ovarian, endometrial/uterine, vaginal or vulvar cancers, that isn’t the case for cervical cancer (thank goodness!). As a part of routine pap smears, cervical cancer screenings are surprisingly simple and undeniably easy. However, recent studies estimate that as many as one-third of women are opting to skip their paps—and for shocking reasons.

Things like not waxing or shaving their pubic area, feeling uncomfortable about their body shape or how they look and worrying about whether or not they smell, have all stopped women from getting their routine pap.

Now if you’re one of those women who has skipped over a routine pap, you’re not alone. But let’s not dwell on the past. Instead, let’s focus on a healthier future. By working with a compassionate and supportive expert like GMC’s Health Navigator, Sheila Warren, RN, you can find the health information, expert care and personal encouragement you need. No matter your stage of life, Sheilawould love to help ensure your lasting health and wellbeing.

Exactly How Long Do You Need To Exercise To Get The Benefits?

Have you ever been mid workday and thought to yourself, "I should go to the gym"? And while it seems like a great idea at the time, by the end of the workday, lacing up and heading to the gym is the absolute last thing you want to do. So even though we all know that getting routine exercise—preferably 150 minutes per week—is ideal, motivation can be hard to come by.

And despite all those catchy sayings out there, like, “You have to burn it to earn it. No pain, no gain. Work hard, play hard,” the daily struggles of work, kids, cleaning and more, are real—and tough to overcome. But that’s where the numerous benefits of exercise come in.

So, the next time you’re faced with the workout vs. relax dilemma, keep these quick facts in mind. And remember, it doesn’t have to be all or nothing. You can get numerous health benefits by working out for just 10 to 30 minutes a day. Okay, okay, it’s more like 45 minutes by the time you shower, but it’s still worth it.

To reduce inflammation and boost immune health: You need at least 20 minutes of moderate exercise, per week. Whether that’s taking the stairs every day, heading out for a walk or mowing the lawn, you can easily get your heart rate up, break a sweat (after 10 minutes) and reap all the anti-inflammatory benefits.

To reduce your risk of type 2 Diabetes: You need at least 30 minutes of high intensity exercise, per week. Whether it’s interval training, or another form of (intense) exercise, it only counts as high intensity if you can’t talk and you reach 80% of your maximum heart rate.

To support heart health: You need at least 90 minutes of moderated exercise, per week. But for heart health in particular, not all exercises are created equal. The best moderate exercises for your heart are total-body workouts because the more muscles that are targeted, the more your heart is challenged (and grows).

To improve your memory: You need at least 120 minutes of moderate to intense exercise, per week. Not only does exercise support the growth of the hippocampus, the part of the brain that helps with memory, it also helps to reduce stress, which weakens the brain’s ability to retain information. Opt for Pilates or yoga for a stress-relief focus.

To reduce your risk of cancer: You need at least 150 minutes of moderate exercise, per week, to reduce your risk of cancer. Because exercise helps to regulate sex hormones, insulin and stress hormones, regular activity can reduce your risk of 13 different types of cancer (wow!). Try a walking meeting or a brief walk during your lunch break to get those 30 minutes in 5 days a week.

To improve your overall health & wellbeing. While you already know that exercise is important for living a happy, healthy and long life, it bears repeating. The benefits it offers don’t stop with those listed above. In fact, regular exercise can also help to improve mood, energy, sleep quality, bone health and creativity. Now before you run out to the gym—just to get all of these awesome health benefits—it’s important to note that benefits do take time. For the most part, you can expect a noticeable difference in how you feel after 3 to 5 months. However, if you are new to exercise (or it’s been a while), it may take closer to a full year.

So, make sure that you don’t rush the process and set yourself up for success by working with the health expert that knows you—and your health—best. Your primary care provider will be able to help you safely start a new exercise program, help you avoid injury and ensure you’re eating a diet to support your health and fitness goals.

Would You Know Thyroid Cancer If You Had It?

Do you want the good news or the bad news first? Let’s just start with the surprising truth—that thyroid cancer is becoming more prevalent and more deadly than ever before. So, what does this mean for you?

Well, if you’re a woman (of any age) and you have a thyroid condition (like 27 million Americans), thyroid cancer should be on your health radar.

Now, for the good news: thyroid cancer is generally easy to treat. But of course, like other types of cancer, early detection and routine screenings are essential. If you’re like most people, though, you may not know much about your thyroid—like where it’s even located. Not to worry, I-Wen Chang, MD, an oncologist affiliated with Gwinnett Medical Center, provides the 9 facts about thyroid cancer everyone should know:

   1. Cancer doesn’t stop your thyroid from working.

Your thyroid keeps your body’s systems in check. Thanks to the hormones it produces, your metabolism, heart rate and energy levels are all kept running smoothly.

Despite its small size, your thyroid is often able to function normally with cancer present. While this may seem like a good thing, a functioning thyroid may make cancer harder to detect, since there are no noticeable symptoms.

   2. The prevalence of thyroid cancer has tripled.

Even though the number of new diagnoses isn’t as high as breast cancer or colorectal cancer, thyroid cancer is actually the most rapidly-increasing cancer in the U.S. In fact, some experts estimate that the number of new diagnoses has tripled.

   3. Thyroid cancer is often diagnosed in women (of all ages).

75% of all thyroid cancer cases are women, but unfortunately, this isn’t surprising. For starters, women are twice as likely to have some of the most common thyroid conditions, like hypothyroidism and hyperthyroidism. And these conditions, while treatable, do increase a woman’s risk of thyroid cancer.   

   4. You could have thyroid cancer and not know it.

Identifying thyroid cancer can be difficult. Not only does it typically present without symptoms, there also aren’t any routine screenings in place for thyroid cancer. So, because it’s able to develop under the radar, it often goes unchecked.

Yet another reason for this is the fact that nearly 80% of thyroid cancers are papillary, meaning they grow very slowly.

   5. Treatments are effective—if found early.

The success of thyroid cancer treatment is almost unheard of—nearly 100 percent of cases are cured. That’s because the surgical approach (typically used) is able to remove all of the cancerous growths, even if it’s spread to local lymph nodes. But let’s not forget—early detection is critical.  

Checking in on your thyroid.

The most common symptom of thyroid cancer is a lump. While it may sound like it’d be hard to miss, the lump isn’t always obvious. So, to check yourself for a lump in your thyroid, follow these simple steps:

• Tip your chin up in the mirror and swallow.
• Look for a lump that moves up and down. Focus on the notch between the base of your neck and the top of your breastbone.
• If you notice something, it's always worth checking in with your doctor.

In the event that you or a loved one is diagnosed with cancer, you can count on the experts at GMC's Center for Cancer Care. With a new location opening in GMC Health Park-Hamilton Mill, you can receive nationally recognized cancer care, in a convenient location that's close to home.