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Eat your way to a healthy prostrate

With over one-in-seven men predicted to suffer from prostate cancer, at some point in their lives, it’s never been more important to look after ourselves and look into the ways that we can protect ourselves from suffering from this disease.



With over one-in-seven men predicted to suffer from prostate cancer, at some point in their lives, it’s never been more important to look after ourselves and look into the ways that we can protect ourselves from suffering from this disease.

With increasing scientific and medical advances being made in the field of cancer research, and prostate cancer specifically, this disease is now very treatable if caught early enough. However the age-old saying of ‘prevention is better than the cure’ is never more relevant than when it comes to our health. So with that in mind, today we are sharing the best foods that you should be integrating into your diet for a healthy prostate.

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Soy is the new entry onto the list of top foods for fighting prostate cancer. Although more scientific research is needed to find out it’s exact effect on the prostate it has been found to help slow down the growth of prostate cancer and help make sure it doesn’t return after treatment.

Red Fruit & Tomatoes

Red fruit and vegetables all contain a chemical called lycopene which is known as a powerful antioxidant for helping the body fight cancer and more specifically, prostate cancer. Tomatoes are particularly potent in lycopene and when cooked tomatoes release five times more of the antioxidant than they would provide if they were raw. So get cooking up tomato based dishes, like spaghetti bolognese or even just roasted to put on top of a tasty, fresh salad. Or maybe try making a delicious home made tomato soup and enjoying a few bowls a week to make sure you are getting your recommended weekly fix of that all important lycopene.


Once you’ve fiddled around a little and got the hard work, of preparing a pomegranate, out of the way this delicious fruit is well worth the graft. They are packed full of health-boosting vitamins, including anti-inflammatory properties which are proven to reduce the risk of Alzheimer’s and protect against prostate tumors.

Turn to the Greens

Vegetables like broccoli, spinach, cabbage, kale and sprouts are now top contenders in the fight against prostate cancer. This group of green vegetables, otherwise known as ‘cruciferous’ vegetables are really powerful vegetables for slowing down the growth of prostate cancer. We all know the benefits fresh, green vegetables bring to our lives, so prostate aside, the veggies, with all their antioxidant power play a huge part in improving our health overall and preventing all varieties of cancer.

What to Avoid

So it’s just as important to know what to avoid as it is to know what we should be eating. Salt can result in many different health problems and is usually within the top three of nutritionists lists of what to avoid. Anymore than 6 mg of salt a day is considered too much sodium in a person’s diet. Anything more can result in high blood pressure. Too much salt is also considered one of the biggest contributing factors to a stroke and has also been linked to an increased risk of prostate cancer. So keep your sodium intake to a minimum.

Alcohol is a big irritant of the bladder so if you want to keep your prostate in tip top condition consider limiting your intake of alcohol. Alcohol can also affect your overall digestion which can be directly linked to the health of your prostate which is another good reason alcohol should be reduced as much as possible.

Red meat does seem to have a hard time when it comes to discussions of health, but it really fits into the same brackets as alcohol. It’s not something you need to cut out completely but is something that needs to consumed in moderation. Red meat offers some considerable health benefits (as does a nice glass of red wine, of course), as it’s an important source of protein and iron, so it absolutely can be enjoyed as part of a balanced diet.

Seek Medical Attention

As you get older the need for regular prostate examinations becomes more and more important. So if you haven’t already scheduled a prostate screening with your doctor make sure you organise one as soon as possible. This is not an area in a man’s life that can be ignored as undiagnosed prostate tumours become increasingly difficult to treat the longer they go undetected and therefore undiagnosed. If you are nervous about this examination, talk to your doctor or find more information here:

Top Medical Treatment

If your doctor does find cancerous tissue in your prostate, stay calm and listen to the treatments that your doctor recommends. The world of medicine has never been more advanced and the medical treatments now available to cure prostate cancer are proving to be incredibly effective. One of the most advanced treatments for the eradication of prostate cancer is HIFU, which stands for ‘High Intensity Focused Ultrasound.

This revolutionary treatment, which can be read about in more detail at,, is a non aggressive treatment with non of the side-effects historically associated with treatments for prostate cancer. The HIFU probe is inserted into the rectum, placed alongside the cancerous cells and is then heated to 100 degrees, for three seconds, which sends high intensity ultrasound wave to the cancerous cells until they can no longer survive. The procedure takes around one to four hours and no other area of the body is affected. If you are interested in learning more about the procedures surrounding prostate cancer ask your doctor to talk you through them in more detail.

Try to see how many of the above foods you can integrate into your diet. Build them in gradually and try building them into your weekly shop, little by little until you are enjoying them as part of a healthy diet. Experiment with these foods in interesting recipes and enjoy the health benefits that they bring. Bringing the above foods into your life will be a strong way to actively keep your body strong, improve your general well being and you will be taking practical steps in fighting diseases and illnesses.

"If someone asked you about me, about what I do for a living, it's to 'weave words'," says Kiki Tan, who has been a writer "for as long as I care to remember." This one writes about... anything and everything.


6 Exercise safety tips

Now, as social restrictions ease, you may find yourself stepping up your workouts, whether you’re training for an event or working to improve your game in a recreational league.



In the wake of the COVID-19 pandemic, many Americans are more aware of their health and wellness. Now, as social restrictions ease, you may find yourself stepping up your workouts, whether you’re training for an event or working to improve your game in a recreational league.

Sprains, strains and injuries can happen to even the most seasoned athletes. When you’re testing your limits, even a minor injury can alter your performance. Consider products and supports like these from the CURAD Performance Series product line, available at Walmart and Amazon, to help you get back in the game quickly and safely.

Find more resources to support your fitness journey at

Keep Dirt and Germs Away

The more active you are, the harder it can be to find a bandage that stays with you all day or all game long.

Spray Away Sore Spots

Controlling mild pain can help keep you at the top of your game, and a topical analgesic works fast to heal common pain brought on by fitness and exercise, such as pain in knees, feet, shoulders and backs.

Put Pain in the Past

When recovery becomes the name of the game and pain relief is needed after daily workouts or bodily injuries. Cold packs work to heal bruises, reduce swelling and relieve headaches and general pain points while microwavable heat packs provide satisfying heat therapy to address sore and stiff joints, muscle cramps and tension.

Reduce Impact of Knee Strain

Weak, injured or arthritic knees can come from many sources, including tendonitis and a wide range of conditions that result in strain or overuse. An adjustable band can provide support for on-field sports and during workouts or everyday activities.

Manage Pain and Relieve Pressure

If you participate in endurance and strength exercises or certain sports, you may ask a lot of your joints. Kinesiology tape can be configured a multitude of ways to help reduce pain and improve blood circulation, as well as relieve tension and pressure.

Control Back Strain

When your back is strained, your body and performance can suffer. A mild or moderate sprain can benefit from strong support and compression.

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Exercise can provide relief for dry, itchy eyes

A significant increase in tear secretion and tear film stability after participating in aerobic exercise can be another remedy for relieving dry, itchy eyes.



Photo by Quinten de Graaf from

A team led by researchers from the University of Waterloo discovered that a significant increase in tear secretion and tear film stability after participating in aerobic exercise can be another remedy for relieving dry, itchy eyes. 

Every time we blink, our eyes are covered in tear film—an essential protective coating necessary for maintaining healthy ocular function. Healthy tear film comprises three layers–oil, water, and mucin–that work together to hydrate the ocular surface and protect against infection-causing irritants like dust or dirt.

When any part of the tear film becomes unstable, the ocular surface can develop dry spots, causing eye symptoms like itchiness or stinging and burning sensations.

“With so much of our activity tied to screen usage, dry eye symptoms are becoming increasingly common,” said Heinz Otchere, a PhD candidate in vision science at Waterloo. “Instead of having to use eye drops or other alternative treatments, our study aimed to determine if remaining physically active can be an effective preventative measure against dryness.”

Fifty-two participants were divided into two groups—athlete and non-athlete—to participate in an exercise session. Participants in the athlete group exercised at least five times per week, while non-athlete participants exercised no more than once per week. Researchers, which included experts from the University of Cape Coast in Ghana, performed visual examinations before and five minutes after each exercise session, where tear secretion and tear break-up time were assessed.

While participants in the athlete group showed the largest increase, Otchere says all participants experienced a meaningful boost in tear quantity and tear film stability after the exercise session. 

“It can be challenging for people to regularly exercise when the demand is there to work increasingly longer hours in front of screens,” Otchere said. “However, our findings show physical activity can be really important for not just our overall well-being, but for our ocular health too.”

The study, Differential effect of maximal incremental treadmill exercise on tear secretion and tear film stability in athletes and non-athletes, was co-authored by Otchere, the University of Cape Coast’s Samuel Abokyi, Sekyere Nyamaah, and Michael Ntodie, and Ghana’s Our Lady of Grace Hospital’s Yaw Osei Akoto. It was recently published in the Experimental Eye Research journal.

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Late-life exercise shows rejuvenating effects on cellular level

Late-life exercise mitigates skeletal muscle epigenetic aging.



Photo by Caley Vanular from

For people who hate exercising, here comes some more bad news: it may also keep you younger. Not just looking younger, but actually younger, on an epigenetic level. By now, the benefits of exercise have been well established, including increased strength of bones and muscles, improved mobility and endurance, and lower risk of heart disease, diabetes and high blood pressure.

But younger?

A study recently published in Aging Cell, “Late-life exercise mitigates skeletal muscle epigenetic aging,” suggests this could be the case. The paper was written by a team of seven researchers across three institutions, including Kevin Murach, an assistant professor in the Department of Health, Human Performance and Recreation at the U of A. Murach’s grant from the National Institute of Health funded the study, and he was one of three co-first authors.

Bootcamp for Mice

While the paper is dense with data, reflecting the use of several analytic tools, the experiment that generated the data was relatively straightforward. Lab mice nearing the end of their natural lifespan, at 22 months, were allowed access to a weighted exercise wheel. Generally, mice require no coercion to run and will do so voluntarily. Older mice will run anywhere from six to eight kilometers a day, mostly in spurts, while younger mice may run up to 10-12 kilometers. The weighted wheel ensured they built muscle. While there isn’t a direct analogue to most human exercise routines, Murach likened it to “a soldier carrying a heavy backpack many miles.”

When the mice were studied after two months of progressive weighted wheel running, it was determined that they were the epigenetic age of mice eight weeks younger than sedentary mice of the same age — 24 months. Murach noted that while the specific strain of mice and their housing conditions can impact lifespans, “historically, they start dropping off after 24 months at a significant rate.” Needless to say, when your lifespan is measured in months, an extra eight weeks — roughly 10 percent of that lifespan — is a noteworthy gain.

Methylation, My Dear Watson

The science behind this, while complicated, hinges largely on a biological process known as DNA methylation. A recent New York Times article discussing Murach’s work on muscle memory described methylation “as a process in which clusters of atoms, called methyl groups, attach themselves to the outside of genes like minuscule barnacles, making the genes more or less likely to turn on and produce particular proteins.”

As the body ages, there tends to be increased DNA methylation, or even hypermethylation, at promoter sites on genes in muscle. “DNA methylation changes in a lifespan tend to happen in a somewhat systematic fashion,” Murach explained, “to the point you can look at someone’s DNA from a given tissue sample and with a fair degree of accuracy predict their chronological age.” Due to this, researchers can use one of a number of “methylation clocks” to determine the age of a DNA sample.

DNA Methylation, Aging and Exercise

While the paper strengthens the case for exercise, there is still much that needs to be learned. Though the connection between methylation and aging is clear, the connection between methylation and muscle function is less clear. Murach is not yet prepared to say that the reversal of methylation with exercise is causative for improved muscle health. “That’s not what the study was set up to do,” he explained. However, he intends to pursue future studies to determine if “changes in methylation result in altered muscle function.”

“If so, what are the consequences of this?” he continued. “Do changes on these very specific methylation sites have an actual phenotype that emerges from that? Is it what’s causing aging or is it just associated with it? Is it just something that happens in concert with a variety of other things that are happening during the aging process? So that’s what we don’t know.”

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