Tag: Wellness

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Alcohol has risks. We must all aim to minimise those risks. @DrPaddy_Barrett preventative cardiologist @HealthBlackrock

Let’s start with some simple facts.
Alcohol is a toxin.
Alcohol is a factor in1:
30% of suicides
40% of fatal burn injuries
50% of fatal drownings
50% of homicides
65% of fatal falls
29% of fatal road traffic accidents
Globally, alcohol is responsible for 3 million deaths per year; in the United States, it is the third leading cause of preventable death2 3.
It is hard to see the upside when you see these figures.
So let’s go a little deeper.
First off, I drink alcohol. Not a lot. But I do drink.
So any comments made here are not some puritanical position on alcohol but reflections on the data that exist in the literature.
Multiple studies have demonstrated that excess alcohol consumption, usually defined as consuming greater than 2 to 4 drinks per day, is associated with worse outcomes and a greater likelihood of dying when compared to someone who drinks less than 2 to 4 drinks per day4.

Alcohol Dosing and Total Mortality in Men and Women: An Updated Meta-analysis of 34 Prospective Studies. Arch Intern Med.2006

In the study shown above, females start to accrue an increased risk at greater than two drinks per day on average and males at greater than four drinks per day.

These findings shouldn’t come as a surprise to anyone.

Surprisingly, on average, individuals who consume less than two drinks per day appear to have better outcomes than those who do not drink at all. This is where things start to get a little counterintuitive, and the story of alcohol being beneficial for you starts to appear.

This relationship is known as a ‘U’ shaped curve where those in the middle have the best outcomes, and those on the edges have worse outcomes. A kind of ‘Goldilocks’ relationship; “Not too hot. Not too cold. Just right.”

How might we explain this?

Enter the darling of the 1990s, Resveratrol. This compound in red wine spawned the mantra that red wine was ‘good for your heart’. This was based on research that suggested that it might reduce cholesterol levels, among other things.

But to consume the levels of Resveratrol tested in some of the animal studies that demonstrated benefit, you would have to drink 40 litres of wine…… Per day.

Not exactly a feasible strategy. Even with the best will in the world.

Let’s look at a more plausible explanation.

Data on alcohol consumption and outcomes are almost always based on observational data, not randomised controlled trials. This means that other factors or ‘confounders’ may explain the difference between the groups, not the alcohol consumption alone.

When you look at the trials that suggest a benefit of modest alcohol consumption, you will often find that this group tend to exercise more, smoke less, be in a higher socioeconomic bracket etc. This is referred to as a ‘healthy user bias’ and is likely to explain the difference between the groups.

Most trials try to correct or adjust for these confounders, but in truth, it is very hard to do. A recent publication looked at this problem and attempted to (as much as possible) correct for these ‘healthy user’ bias factors and then compare outcomes between alcohol consumption groups. The results were a little more in line with what we might expect.

Those in the lowest alcohol consumption category had the best lifestyle factors overall. When these healthy factors were corrected for, any benefit seen with modest alcohol consumption disappeared. What remained was a linear relationship between alcohol consumption and coronary artery disease5. Much more what you might expect.

Association of Habitual Alcohol Intake With Risk of Cardiovascular Disease. JAMA Netw Open. 2022

Research like this and other studies is where the more recent media reports of ‘any’ alcohol being bad for you have come.

So, alcohol is a toxin. But, as Paracelsus notes:

“The dose makes the poison.”

Even water consumed to excess can be lethal.

We know that excess alcohol consumption is harmful. But I don’t think there was any great uncertainty around that point.

The key takeaway is that modest alcohol consumption is unlikely to be ‘beneficial’ to you. As much as you loved the idea that red wine was good for your heart, we can say with reasonable confidence that this is not the case.

The real question we need to answer is whether consuming modest amounts of alcohol is considerably worse for you when it comes to heart disease and death from any cause.

Based on the literature to date, it seems that the incremental risk for modest amounts of weekly alcohol consumption is likely to be small. But that doesn’t mean there are no downsides.

Sleep

One of the main reasons I significantly reduced my alcohol consumption was its effect on my sleep. If I drink more than one drink, I find that the quality of my sleep gets worse. I am much more likely to wake in the middle of the night and feel the effects the following day. But that’s just my personal experience.

Although alcohol is likely to make you fall asleep faster, it impacts your sleep quality6. Additionally, alcohol also reduces the percentage of REM sleep a person gets overnight7.

A workaround for me is to consume any alcohol during the daytime, so my sleep is unlikely to be affected, and if I am going to have a drink, I make sure it is worthwhile. I.e. I am with friends, or it is a high-quality drink. No more drinks on airplanes for me. Mainly because you lose about 30% of your sense of smell and taste in a pressurised cabin and therefore you are less likely to enjoy your drink8. Why do you think they serve you tomato juice and the fact that you think it’s tolerable?!

Humans have been consuming alcohol as far back as the ancient Egyptians, and some evidence suggests the Chinese were consuming alcohol as far back as 7000 B.C. So I don’t see alcohol disappearing any time soon.

The question we all need to ask is:

How much are we realistically drinking on a daily or weekly basis &

Is it likely to be doing us harm?

Only you can answer that question.

The only way to be certain you are doing no harm is to eliminate alcohol entirely. But life is full of risks, some of which we can control, some we cannot.

And some risks are worth taking.

Want to eliminate all road traffic accidents worldwide?

Simple.

Ban cars.

But at what cost?

The risks of driving are a risk most of us are willing to take.

Alcohol has risks.

We must all aim to minimise those risks.

Whatever that means for you, only you can decide.

1

https://www.rethinkingdrinking.niaaa.nih.gov/How-much-is-too-much/Whats-the-harm/What-Are-The-Consequences.aspx

2

Mokdad, A.H.; Marks, J.S.; Stroup, D.F.; and Gerberding, J.L. Actual causes of death in the United States, 2000. JAMA 291(10):1238–1245, 2004. Erratum in JAMA 293(3):298, 2005.

3

Centers for Disease Control and Prevention (CDC). Alcohol and Public Health: Alcohol-Related Disease Impact (ARDI). Annual Average for United States 2011–2015 Alcohol-Attributable Deaths Due to Excessive Alcohol Use, All Ages.

4

Alcohol Dosing and Total Mortality in Men and Women: An Updated Meta-analysis of 34 Prospective Studies. Arch Intern Med.2006;166(22):2437–2445. doi:10.1001/archinte.166.22.2437

5

Biddinger KJ, Emdin CA, Haas ME, et al. Association of Habitual Alcohol Intake With Risk of Cardiovascular Disease. JAMA Netw Open. 2022;5(3):e223849. doi:10.1001/jamanetworkopen.2022.3849

6

Britton, A., Fat, L.N. & Neligan, A. The association between alcohol consumption and sleep disorders among older people in the general population. Sci Rep 10, 5275 (2020). https://doi.org/10.1038/s41598-020-62227-0

7

Ebrahim IO, Shapiro CM, Williams AJ, Fenwick PB. Alcohol and sleep I: effects on normal sleep. Alcohol Clin Exp Res. 2013 Apr;37(4):539-49. doi: 10.1111/acer.12006.

8

Burdack-Freitag, Andrea & Bullinger, Dino & Mayer, Florian & Breuer, Klaus. (2010). Odor and taste perception at normal and low atmospheric pressure in a simulated aircraft cabin. Journal für Verbraucherschutz und Lebensmittelsicherheit. 6. 95-109. 10.1007/s00003-010-0630-y.

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5 Health Benefits of Pears @ClevelandClinic #bloodsugar

Ironically, not every pear is “pear-shaped.” One variety, Asian pears, is actually shaped like an apple. But no matter their shape, all pears are rich in disease-fighting nutrients.

“Pears are so healthy, and most people tolerate them very well,” says registered dietitian Beth Czerwony, RD, LD. “They’re terrific for your digestion and have other impressive health benefits. They’re a perfect snack if you’re craving something sweet.”

Types of pears

Pears are members of the Rosaceae plant family, along with apples, apricots, cherries, peaches and several other fruits and berries. Pears can range in texture, color, crispness, juiciness and sweetness. Common varieties you may find in the grocery store include:

  • Anjou (green or red).
  • Asian.
  • Bartlett.
  • Bosc.
  • Comice.
  • Concorde.
  • Forelle.
  • Seckel.
  • Starkrimson.

Health benefits of pears

Are pears good for you? Absolutely. Pears are a great source of antioxidants, fiber, potassium and vitamin C. But they’re not just full of nutrients — they also may lower your risk of some diseases. Here are five ways pears boost your health.

1. A nutritious source of vitamins and minerals

Like most fruit, pears are a source of good nutrition. One medium pear has approximately:

A medium pear also gives you:

2. Helps manage your blood sugar

Nobody enjoys the dreaded crash that happens after sugary foods spike your blood glucose. Steady blood sugar means a steady supply of energy, which is healthier for your body. Blood sugar management is even more important if you have diabetes.

Czerwony says pears may help stabilize blood sugar and even reduce your risk of Type 2 diabetes. How? Fiber, for starters. A medium pear offers nearly one-quarter of the fiber you need in a day. Fiber helps keep blood sugar steadier by slowing your body’s absorption of sugar.

Pears also contain anthocyanin, an antioxidant. An observational study suggests a link between eating anthocyanin-rich foods and a lower risk of Type 2 diabetes.

Another study showed that eating pears could significantly lower your odds of developing Type 2 diabetes. For each serving of pears eaten per week, researchers found a 3% lower risk of Type 2 diabetes.

In addition, pears are a low-glycemic food, which means they won’t spike your blood sugar like sugary foods and some fruits can.

3. Relieves constipation and improves digestive health

Fiber adds bulk to and softens your stool, which helps things move along in your gut. Lots of foods contain fiber, but pears are a particularly excellent source.

A single pear contains 6 grams of fiber (more than 20% of what an adult needs in a day). And pectin, a type of fiber in pears, has some specific benefits. Pectin is a soluble fiber known to help:

  • Constipation: In a study of 80 people with constipation, pectin significantly improved food movement through their digestive systems and reduced symptoms.
  • Gut microbiome: Pectin promotes the growth of good bacteria in your colon, according to a review of several studies, helping your microbiome stay healthy.

To reap the fibrous benefit of pears, don’t skip the skin. “Pear skin contains a significant amount of the fruit’s total fiber content,” notes Czerwony.

4. Lowers inflammation

Inflammation happens when your immune system tries to protect you from something — an infection, a toxin or some other offender. Some temporary inflammation is actually a healthy response to these things. But when inflammation hangs around, it can contribute to diseases such as Alzheimer’s, asthma, cancer and Type 2 diabetes.

Antioxidants are nutrients that can prevent some of the cell damage that leads to inflammation. Pears are rich in powerful types of antioxidants called flavonoids.

Research shows that flavonoids can reduce inflammation and lower the risk of:

5. Promotes heart health

Pears are an excellent part of a heart-healthy diet. Nutrients in pears that can benefit your heart include:

In addition, a study examining the effects of fruit and vegetable consumption suggests eating pears lowers your risk of stroke. And one large clinical trial showed a link between eating pears and a lower risk of dying from heart disease.

Are fresh, canned or frozen pears better?

“In general, fresh fruits are best because they have the highest amount of nutrients,” explains Czerwony. “Frozen is usually a close second to fresh. The heat of canning, though, can break down certain nutrients.”

But don’t avoid canned pears completely. They’re still good for you. She advises looking for pears in water rather than syrup, which adds unneeded sugar.

“You might be surprised by what you can do with fresh pears,” she adds. “Think of how you use apples — sliced raw, in pies or baked — and you can do all those things with pears.”

Try making this poached pear dessert, include pears in your stuffing or make some interesting salads with pears.

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In May 2023, Ireland became the “first” country in the European Union to mandate health labelling on alcoholic drinks with the law anticipated to take effect from 22 May 2026. @Just_Drinks

Evidence suggests “one or fewer drinks per day” may elevate the risk for cancers.

January 6, 2025

The US Surgeon General has issued an advisory recommending updates to alcoholic beverage labels to include warnings about the risks of cancer.

The document, titled Surgeon General’s Advisory on Alcohol and Cancer Risk, addressed the “direct link” between alcohol consumption and an increased risk of cancer.

According to the advisory, alcohol is the “third leading preventable cause” of cancer in the US, following tobacco use and obesity.

It underscored that alcohol consumption contributed to cancers of the breast, colorectum, oesophagus, liver, mouth, throat, and voice box, regardless of the alcohol type.

Cancer risk increases with alcohol intake, and evidence suggests that even low levels—such as “one or fewer drinks per day” —can elevate the risk for breast, mouth, and throat cancers, according to a statement from the Surgeon General’s office.

Dr Murthy called for revising the Surgeon General’s health warning labels on alcohol-containing beverages to include information about cancer risks.

This advisory also emphasised the need to reevaluate recommended limits for alcohol consumption based on the latest research to account for cancer risks.

Dr Murthy said: “Alcohol is a well-established, preventable cause of cancer responsible for about 100,000 cases of cancer and 20,000 cancer deaths annually in the US – greater than the 13,500 alcohol-associated traffic crash fatalities per year in the US – yet the majority of Americans are unaware of this risk. 

“This advisory lays out steps we can all take to increase awareness of alcohol’s cancer risk and minimise harm.”

The release also urged public health professionals and community groups to emphasise alcohol consumption “as a leading modifiable cancer risk factor” and improve education efforts to raise public awareness.

The surgeon general advised people to consider the link between alcohol consumption and increased cancer risk “when deciding whether to drink or how much to have”.

The action comes in response to a 2020 letter addressed to Dr Murthy by the Center for Science in the Public Interest, American Institute for Cancer Research, Consumer Federation of America, and US Alcohol Policy Alliance, urging an update to alcoholic beverage labels to include cancer warnings.

A 2024 World Health Organization (WHO) report noted that around 2.6 million annual deaths are due to alcohol consumption.

In May 2023, Ireland became the “first” country in the European Union to mandate health labelling on alcoholic drinks with the law anticipated to take effect from 22 May 2026.

The Canadian Centre on Substance Use and Addiction (CCSA) issued new guidance in 2023, warning that no level of alcohol consumption is risk-free and recommended a maximum of two drinks per week.

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How Alcohol Affects Your Heart @ClevelandClinic #heartaware

You likely know that drinking alcohol too often or to excess isn’t a good idea, health-wise. But when it comes to alcohol and heart health, you may have heard different sides. Is drinking all that bad for your heart? Can a glass of wine help reduce your risk of heart disease — or make it worse? 

First things first: If you drink alcohol, you should do so in moderation to avoid alcohol-related heart issues. And you should never intentionally use alcohol to try to reduce your risk of heart disease. 

To further explore the relationship between your ticker and your favorite glass of merlot or IPA, we chatted with cardiologist Leslie Cho, MD.

Ways alcohol can impact heart health

Here are some of the effects of alcohol on your heart:

Increased heart rate

One of the most important things your heart does is keep a rhythm. On average, a regular heart rate is about 60 to 100 beats per minute when your body is at rest. But alcohol can lead to your heart rate temporarily jumping up in speed, and if it goes over 100 beats per minute, it can cause a condition called tachycardia. Too many episodes of tachycardia could lead to more serious issues like heart failure or going into irregular rhythms, which can cause heart attack and stroke.

Raises blood pressure

That fourth drink at the bar may feel like it’s relaxing you, but it’s actually affecting your body differently than you might think. Alcohol can affect your blood pressure, causing it to go up temporarily. This is especially true when you engage in binge drinking (that’s defined as four or more drinks within two hours for women and people assigned female at birth, and five or more drinks within two hours for men and people assigned male at birth).

And sure, we’ve all had a night here or there where we’ve had one too many and we know it. But it’s important to make sure those nights of overindulgence are the exception and not the rule. If you’re not sure, make a note to tune into how much you’re having over the course of the next month or so. If it’s more than recommended, try to consciously pace your drinking to help reduce the spike in your blood pressure that excessive alcohol causes. 

And if you have a history of high blood pressure, it’s best to avoid alcohol completely or drink only occasionally, and in moderation. 

Irregular heartbeat

Whether it’s a glass of red wine with your turkey or toasting champagne for the new year, alcohol definitely becomes more present during the holiday season. And while enjoying celebratory spirits in moderation is alright for most people, it’s important to be aware you can fall victim to holiday heart syndrome if you overdo it. This is when overeating and overindulging in alcohol lead to an irregular heartbeat.

Holiday heart syndrome can happen if you don’t typically drink alcohol, but then have a few at a holiday party or if you binge drink. This can cause you to develop an irregular heartbeat, called atrial fibrillation, which can increase your risk of stroke, heart attack and heart failure.

Prolonged drinking can cause alcoholic cardiomyopathy

The short-term effects of alcohol (headache, nausea, you know the rest) are easy to pinpoint. But there are ways that alcohol affects your body over time that are important to understand. One of the long-term effects of alcohol on your heart is alcoholic cardiomyopathy. This is when your heart-pumping function gets weaker and your heart gets larger due to changes from heavy alcohol use over a long period of time.

OK, don’t panic. If you’re an occasional drinker, there’s no cause for worry. But it may be worthwhile learning about what counts as binge drinking and whether or not you may be drinking too much and don’t even know it.

Is some level of alcohol safe or beneficial?

It’s true, red wine is a better choice than hard liquor. But can a trip to the wine bar boost your heart health?

You should never consider wine or any other alcohol as a way to lower your heart disease risk. And, in fact, the study also showed that drinking one or fewer drinks per day was related to the lowest likelihood of dying from a stroke. However, Dr. Cho points out that more recent data shows that there may be no amount of alcohol that is truly safe. “The myth that wine is beneficial for heart health is no longer true,” she states.

“It’s not a good idea to start drinking alcohol in an effort to lower your risk of heart disease,” Dr. Cho continues. “It’s better not to drink any alcohol at all.” 

The American Heart Association recommends the same. 

Other factors to keep in mind

It’s also important to know that the ways in which alcohol affects your heart will vary from person to person, depending on your age and other conditions you may have.

Age

Let’s face it, a hangover in your mid-40s doesn’t feel the same as one in your early 20s. This is because your age plays a factor in how well you tolerate alcohol. While some people develop a tolerance to alcohol over time, this isn’t true for everyone — and this ability doesn’t last forever, Dr. Cho notes.

“As we get older, our ability to clear alcohol definitely decreases and our sensitivity to alcohol probably increases,” she explains. “Also as we get older, we end up having more diseases, so we could be on medicines that can interfere with the way our bodies metabolize alcohol.”

Other medical conditions

In many ways, your medical history (and present) can tell you a lot about your future with alcohol. That means, if you’re living with other medical conditions and/or taking certain medications, this will all have an impact on how alcohol affects you.

“Certain health conditions can make drinking alcohol more dangerous,” Dr. Cho says.

For example, some people who are on cholesterol-lowering medicines may experience muscle aches when they drink alcohol. Because alcohol and cholesterol medicine both are processed through your liver, they are, in a sense, competing for clearance. So, it’s important to think about your overall health and talk to a healthcare provider about your personal risk factors.

“Alcohol is made out of sugar,” Dr. Cho points out. “So, if you’re predisposed to diabetes or if high triglycerides are one of your issues, it’s not a good idea to drink alcohol.”

Dr. Cho also warns that if you have liver dysfunction or take other medicines that are processed through the liver, your risks might be different. Talk to your healthcare provider about how alcohol might interact with your prescription medicines.

The last thing you want is for that casual drink after work or glass of wine at dinner to negatively impact your heart health. There’s a way to have a healthy, balanced relationship with alcohol that lets you enjoy a drink occasionally and celebrate with friends and family. But your heart is an important organ that should also be cared for, so be sure to drink in moderation, learn about binge drinking and know what your body can (and can’t) tolerate before opening that tab.FACEBOOKTWITTERLINKEDINPINTERESTEmailalcoholalcohol and healthalcoholic beveragesbinge drinkingheart health

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US Surgeon General calls for cancer warnings on alcohol labels @Just_Drinks

Evidence suggests “one or fewer drinks per day” may elevate the risk for cancers.

January 6, 2025

The US Surgeon General has issued an advisory recommending updates to alcoholic beverage labels to include warnings about the risks of cancer.

The document, titled Surgeon General’s Advisory on Alcohol and Cancer Risk, addressed the “direct link” between alcohol consumption and an increased risk of cancer.

According to the advisory, alcohol is the “third leading preventable cause” of cancer in the US, following tobacco use and obesity.

It underscored that alcohol consumption contributed to cancers of the breast, colorectum, oesophagus, liver, mouth, throat, and voice box, regardless of the alcohol type.

Cancer risk increases with alcohol intake, and evidence suggests that even low levels—such as “one or fewer drinks per day” —can elevate the risk for breast, mouth, and throat cancers, according to a statement from the Surgeon General’s office.

Dr Murthy called for revising the Surgeon General’s health warning labels on alcohol-containing beverages to include information about cancer risks.

This advisory also emphasised the need to reevaluate recommended limits for alcohol consumption based on the latest research to account for cancer risks.

Dr Murthy said: “Alcohol is a well-established, preventable cause of cancer responsible for about 100,000 cases of cancer and 20,000 cancer deaths annually in the US – greater than the 13,500 alcohol-associated traffic crash fatalities per year in the US – yet the majority of Americans are unaware of this risk. 

“This advisory lays out steps we can all take to increase awareness of alcohol’s cancer risk and minimise harm.”

The release also urged public health professionals and community groups to emphasise alcohol consumption “as a leading modifiable cancer risk factor” and improve education efforts to raise public awareness.

The surgeon general advised people to consider the link between alcohol consumption and increased cancer risk “when deciding whether to drink or how much to have”.

The action comes in response to a 2020 letter addressed to Dr Murthy by the Center for Science in the Public Interest, American Institute for Cancer Research, Consumer Federation of America, and US Alcohol Policy Alliance, urging an update to alcoholic beverage labels to include cancer warnings.

A 2024 World Health Organization (WHO) report noted that around 2.6 million annual deaths are due to alcohol consumption.

In May 2023, Ireland became the “first” country in the European Union to mandate health labelling on alcoholic drinks with the law anticipated to take effect from 22 May 2026.

The Canadian Centre on Substance Use and Addiction (CCSA) issued new guidance in 2023, warning that no level of alcohol consumption is risk-free and recommended a maximum of two drinks per week.

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Alcohol affects men and women differently, with women being more affected by the health effects of alcohol use (NIAAA, 2011). Yet, a dearth of information investigating alcohol use in women exists: Source:National Library of Medicine (USgov)

The relationship between alcohol consumption and menstrual cycle: a review of the literature:

Abstract

Alcohol use affects men and women differently, with women being more affected by the health effects of alcohol use (NIAAA, 2011). Yet, a dearth of information investigating the alcohol use in women exists (SAMSHA, 2011). In particular, one dispositional factor hypothesized to contribute to alcohol consumption in women is the menstrual cycle. However, only 13 empirical papers have considered the menstrual cycle as related to alcohol consumption in women. These studies fall out with somewhat mixed findings suggesting that the premenstrual week is associated with increased, decreased, or no change in alcohol consumption, likely due to methodological differences in menstrual cycle determination and measures of alcohol consumption. These methodological differences and possible other contributing factors are discussed here with recommendations for future research in this area. Understanding the contribution of the menstrual cycle to alcohol consumption is one step in addressing an important women’s health concern.

Keywords: Alcohol consumption, Menstrual cycle, Women, Women’s health

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The “little trees” are full of fiber, folate, vitamins and more. @ClevelandClinic #broccoli

“Eat your broccoli,” may be a familiar refrain from your childhood. Maybe you didn’t love broccoli as a kid, but your parents were onto something. The “little trees” are full of fiber, folate, vitamins and more.

Broccoli is a member of the Brassica genus of plants, also known as the cabbage family. Broccoli’s relatives include Brussels sprouts, cabbage, cauliflower, chard and watercress. Many Brassicas have strong flavors and mix well with meats and other vegetables.

“A pile of steamed broccoli doesn’t appeal to everyone,” recognizes registered dietitian Beth Czerwony, RD, LD. “But broccoli is incredibly versatile and can be used in so many different dishes. Toss it in with your stir fry, chop it fresh in a salad or roast it with your baby potatoes. And with an abundance of nutrients, there are many benefits of eating broccoli.”

Broccoli nutrition facts

A cup of chopped raw broccoli has approximately:

In addition, a cup of raw broccoli offers:

Source: U.S. Department of Agriculture

Broccoli benefits

It’s worth finding ways to add broccoli to your diet because it’s a health-boosting dynamo. Here’s some motivation for you to get your green on: Some of the beneficial substances in broccoli are somewhat unique to the Brassica family of vegetables. Broccoli provides nutrients that may:

  • Reduce your risk of cancer.
  • Help control blood sugar.
  • Protect your gut.
  • Boost immunity.

As a superfood status, broccoli can improve your health with these five components:

1. Compounds to reduce cancer risk

“Broccoli offers some powerful molecules that protect your cells from damage,” says Czerwony. “Some of them even destroy cancer cells.”

Cancer-fighting molecules in broccoli include DIM, indole-3-carbinol and sulforaphane. According to studies, they may help:

  • Detoxify certain substances that promote the growth of cancer cells, which means they don’t remove the substances, but they remove the harmful effects.
  • Provide antioxidants, which prevent cell damage that can lead to cancer.
  • Stop the growth and spread of cancer cells.
  • Support apoptosis, your body’s process for destroying cells that could turn into cancer.

These anticancer molecules are in several of broccoli’s cruciferous veggie relatives, too. These nutrients don’t survive cooking or freezing. So, to get the benefits, raw broccoli is best.

“Some of these compounds are even more concentrated in broccoli sprouts,” notes Czerwony. “You can find broccoli sprouts in health food stores and many grocery stores. Sprouts are also easy to grow at home using a sprouting kit.”

2. Nutrients to help manage blood sugar

Both human and lab studies suggest compounds in broccoli may help lower blood sugar in people with Type 2 diabetes. This effect may be due to the antioxidants in broccoli, like vitamin C.

Research shows that fiber can also help with blood sugar management. At 2.5 grams of fiber per cup, broccoli is a good source of this nutrient.

3. Ligands to protect your gut

In a nonhuman study, researchers found that broccoli can help protect the lining of your small intestine. Compounds found in broccoli, called aryl hydrocarbon receptor ligands, help keep small intestine cells working well.

Why do those cells matter so much? When your small intestine lining is healthy, it only allows water and nutrients to pass through it into your bloodstream.

But when the cells of the lining are damaged, undigested food particles, bacteria and other disease-causing particles may pass through. A damaged small intestine lining can lead to infections and inflammation. It can also prevent you from absorbing the nutrients you need.

4. Vitamin C to boost immunity

Vitamin C is well-studied as an immune-boosting nutrient. When you don’t have enough vitamin C, you’re more likely to get infections.

The antioxidant effects of vitamin C also help your body keep free radicals under control. “Free radical damage is linked to all kinds of problems, including Alzheimer’s disease, autoimmune diseases, cancer, heart disease and Parkinson’s disease,” says Czerwony. When you don’t have enough antioxidants to neutralize free radicals, they damage your cells.

Surprising but true: Broccoli has more vitamin C than oranges. In 1 cup of the green cruciferous veggie, you get a whopping 81 milligrams of vitamin C. That’s 90% of the daily U.S. recommended dietary allowance (RDA) for adults. (An orange has about 70 milligrams.)

5. Nutrients to help heart health

Research suggests certain bioactive compounds in broccoli may boost your heart health in a variety of ways. It may:

  • Lower triglycerides and LDL (“bad”) cholesterol: “High LDL can lead to fatty deposits on your artery walls, increasing your risk of artery disease, stroke and heart attack,” Czerwony explains. Research shows that eating broccoli can lower triglycerides, a type of fat, as well as LDL.
  • Provide fiber: According to a review of 22 clinical trials, fiber can reduce your risk of cardiovascular and coronary artery disease.
  • Reduce calcium buildup in blood vessels: When calcium builds up on your blood vessel walls, it increases your risk of heart attack and stroke. According to research, broccoli can help reduce this calcium buildup.

Is frozen broccoli healthy?

“If you want those anticancer compounds like sulforaphane, choose fresh broccoli,” advises Czerwony. Freezing inactivates sulforaphane.

“Frozen broccoli also loses a bit of its vitamin content. But overall, frozen broccoli is still very healthy. It’s better than not eating any broccoli because you still get a lot of the health benefits,” she continues.

Need some broccoli-inspired meals? Try these easy recipes:

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Bananas nature’s perfect snack @ClevelandClinic #therapeutic

Some have called bananas “nature’s perfect snack,” and it’s easy to see why. The curvy yellow fruits come conveniently packaged, travel well in a lunch bag or purse and are incredibly versatile. They make a great smoothie mixer or a tasty topper on cereal or oatmeal and even have their very own category of (delicious!) muffins and bread.

Are bananas healthy?

 “Absolutely,” says registered dietitian Elyse Homan, RD, LD. “They’re full of nutrients and easy on the gut. Very few people have problems digesting bananas.”

So, what are you eating when you peel and enjoy? A medium-sized ripe banana contains:

  • 105 calories.
  • 1 gram of protein.
  • 28 grams of carbohydrates.
  • 15 grams of (natural) sugar.
  • 3 grams of fiber.
  • Less than 1 gram of fat.

Health benefits of eating bananas

From vitamins to minerals to fiber, bananas are good for you, with lots of nutrition to offer. Plus, they’re easy to digest, reiterates Homan. Here’s a breakdown of banana’s most notable nutritional benefits:

1. Fiber for improved digestion and disease prevention

With 3 grams (g) of fiber, a banana supplies nearly 10% of what you need in a day, based on a 2,000-calorie daily diet, according to the U.S. Department of Agriculture (USDA) dietary guidelines.

You hear “fiber” and probably automatically think of digestion. It’s true — fiber is great for your gut. It helps keep things moving in your intestines, and most of us probably need to eat more.

But fiber also impacts your health in other ways. Researchers who looked at data from nearly 200 studies found that people who ate 25 to 29 g of fiber a day had up to a 30% decreased risk of:

  • Colorectal cancer.
  • Heart disease.
  • High blood pressure.
  • High cholesterol.
  • Stroke.
  • Type 2 diabetes.

2. Vitamin C for better immune health

Vitamin C (ascorbic acid) is a nutrient that helps your body absorb iron and boosts your immune system’s ability to fight illness. Adults need 75 to 90 milligrams (mg) per day. A banana delivers about 10 mg of vitamin C.

Vitamin C is one of many antioxidants you can get from food. Antioxidants are important because they cancel out free radicals in your body. Free radicals can build up and damage your cells, leading to disease. But antioxidants like vitamin C keep free radicals in check.

3. Vitamin B6 for improved metabolism and more

Your body needs vitamin B6 for:

  • Appetite regulation.
  • Immune system functions.
  • Metabolic processes.
  • Nervous system health.
  • Sleep regulation.

“One banana will give you one-quarter to one-third of the vitamin B6 you need in a day,” says Homan.

4. Potassium for organ health and lower blood pressure

The USDA recommended daily intake of potassium for adults is 4,700 to 5,000 mg. A banana supplies you with about 422 mg, or a little less than 10% of what you need per day.

Potassium, a mineral, does a lot for your body. It’s essential for the proper function of your:

  • Heart.
  • Kidneys.
  • Muscles.
  • Nerves.

Getting enough potassium also keeps your blood pressure in a healthy range. Potassium, which lowers blood pressure, balances out sodium, which raises blood pressure.

Homan says potassium also benefits your vascular system — the network of blood vessels and lymph vessels that run through your body’s tissues and organs — and reduces your risk of:

  • Heart disease.
  • Kidney failure.
  • Stroke.

5. Magnesium for improved blood pressure, blood sugar and more

A single medium-sized banana offers about 32 mg of the mineral magnesium, which fulfills around 8% to 10% of your daily magnesium requirement.

Magnesium is involved in many processes in your body, including:

  • Blood pressure.
  • Blood sugar levels.
  • Building proteins.
  • Maintaining bone.
  • Muscle function.
  • Nerve function.

Bananas and resistant starch

Green, or unripe, bananas are high in resistant starch. “Your body can’t digest resistant starch,” notes Homan. “Instead, it’s a prebiotic that promotes the growth of good bacteria in your colon.” Prebiotics improve digestive health and can be helpful if you’re experiencing diarrhea.

“I often hear patients say they avoid bananas since they’ve heard the fruit is too high in sugar,” says Homan. As bananas ripen, much of the resistant starch changes to sugar. But the health benefits of antioxidants and fiber outweigh the naturally occurring sugar. For those worried about blood sugar levels, pair bananas with a protein source such as peanut butter or a cheese stick for better control.

A small word of warning about unripe bananas: “If you’re not used to eating resistant starch, start slowly to let your body get used to it. Some people can experience constipation, gas and bloating at first,” adds Homan.

Another plus of this fruit? In addition to all the health benefits of bananas, they’re less expensive than many other fruits.

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US Surgeon General calls for cancer warnings on alcohol labels @Just_Drinks

Evidence suggests “one or fewer drinks per day” may elevate the risk for cancers.

January 6, 2025

The US Surgeon General has issued an advisory recommending updates to alcoholic beverage labels to include warnings about the risks of cancer.

The document, titled Surgeon General’s Advisory on Alcohol and Cancer Risk, addressed the “direct link” between alcohol consumption and an increased risk of cancer.

According to the advisory, alcohol is the “third leading preventable cause” of cancer in the US, following tobacco use and obesity.

It underscored that alcohol consumption contributed to cancers of the breast, colorectum, oesophagus, liver, mouth, throat, and voice box, regardless of the alcohol type.

Cancer risk increases with alcohol intake, and evidence suggests that even low levels—such as “one or fewer drinks per day” —can elevate the risk for breast, mouth, and throat cancers, according to a statement from the Surgeon General’s office.

Dr Murthy called for revising the Surgeon General’s health warning labels on alcohol-containing beverages to include information about cancer risks.

This advisory also emphasised the need to reevaluate recommended limits for alcohol consumption based on the latest research to account for cancer risks.

Dr Murthy said: “Alcohol is a well-established, preventable cause of cancer responsible for about 100,000 cases of cancer and 20,000 cancer deaths annually in the US – greater than the 13,500 alcohol-associated traffic crash fatalities per year in the US – yet the majority of Americans are unaware of this risk. 

“This advisory lays out steps we can all take to increase awareness of alcohol’s cancer risk and minimise harm.”

The release also urged public health professionals and community groups to emphasise alcohol consumption “as a leading modifiable cancer risk factor” and improve education efforts to raise public awareness.

The surgeon general advised people to consider the link between alcohol consumption and increased cancer risk “when deciding whether to drink or how much to have”.

The action comes in response to a 2020 letter addressed to Dr Murthy by the Center for Science in the Public Interest, American Institute for Cancer Research, Consumer Federation of America, and US Alcohol Policy Alliance, urging an update to alcoholic beverage labels to include cancer warnings.

A 2024 World Health Organization (WHO) report noted that around 2.6 million annual deaths are due to alcohol consumption.

In May 2023, Ireland became the “first” country in the European Union to mandate health labelling on alcoholic drinks with the law anticipated to take effect from 22 May 2026.

The Canadian Centre on Substance Use and Addiction (CCSA) issued new guidance in 2023, warning that no level of alcohol consumption is risk-free and recommended a maximum of two drinks per week.