Cut your risk of prostate cancer by more than half
“Jeopardy” and “Wheel of Fortune” creator Merv Griffin said in a 2007 interview: “I’ve been very fortunate with my health. I smoke. I drink — not heavily, but I like my wine. I don’t exercise. I take a cab to a cab.” Later that year, he died from a recurrence of prostate cancer that first surfaced in 1996.
Could he have avoided that diagnosis? Quite possibly. A study from the U.K. looked at 140,000 men, around 80,000 of whom had prostate cancer, and found that guys age 50 and older who exercised regularly reduced their risk of prostate cancer by 51 percent compared with those who were not active. In fact, the researchers say that guys can cut their risk of prostate cancer by more than half if they spend just 20 minutes a day walking or gardening. We say that you’ll see even greater rewards if you exercise an hour a day!
But what’s really impressive about this study is that the researchers didn’t rely on self-reporting for their findings. They looked at variations in DNA sequencing that indicate a person’s level of physical activity. Yes, physical activity changes which of your genes are switched on or off, and that changes your risk of cancer.
So guys, get as active as you can (10,000 steps a day or the equivalent), avoid the Five Food Felons (added sugar and syrups, saturated or trans fats and any grain that isn’t 100 percent whole), and you’ll decrease your odds of cancer while increasing your odds of normal erectile functioning.
How added sugar messes with your digestion
Celebrity chef Sunny Anderson was 19 when she began experiencing abdominal cramps and gastrointestinal bleeding. Her doctors diagnosed her with ulcerative colitis, an inflammatory bowel disease that affects the colon and rectum. That translated to a major cooking lesson: She had to figure out how to avoid foods that trigger her symptoms, especially sugar.
Lab-based research affirms what Sunny learned from experience: Even a short-term increase in sugar consumption is associated with a UC flare. A study, published in Scientific Reports, that found mice eating a high-sugar diet were more likely to develop their equivalent of colitis than mice eating a diet free of refined sugar.
Whether or not you’ve been diagnosed with an ailment like UC, simple and added sugars and simple carbohydrates are nasty provocateurs. The increased sugar they provide causes the body to produce inflammatory compounds (called advanced glycation end products), which can increase your risk of chronic diseases and lead to oxidative stress — think of it as your cells rusting! There’s also evidence that sugar damages your gut biome, giving unhealthy gut bacteria a chance to flourish, and animal models indicate it increases gut permeability, otherwise known as leaky gut. That allows bigger-than-usual molecules and proteins to move into your bloodstream, where they cause trouble.
If you have digestive woes, you’ll feel a lot better if you drop sugary beverages, including sports drinks, prepared foods with hidden sugars, and — obviously — non-100 percent-whole grains and desserts from your diet. Remember, too, that lactose in dairy products delivers a sugar bomb to your body.
Mehmet Oz, M.D. is host of “The Dr. Oz Show,” and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune into “The Dr. Oz Show” or visit www.sharecare.com.
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