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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.


Self-care for sick days

To help navigate this cough, cold and flu season, consider these tips.



Cooler weather inevitably means cough, cold and flu season isn’t far behind. Now is the time to take precautions and set yourself up with healthy habits.

“As much as we try, avoiding viruses, bacteria and germs to prevent getting sick can be a challenge,” Dr. Tim Tiutan, MD, said. “However, being prepared with the right remedies, listening to your body and its symptoms and remaining diligent with a healthy routine is just as important as treating symptoms head on.”

To help navigate this cough, cold and flu season, consider these tips from Tiutan and the experts at Mucinex.

Prepare and Prevent
You won’t find a foolproof way to keep germs away, but you can lessen your chances of getting sick and make sure you’re equipped to weather an illness.

  • Practice healthy habits. Keeping your body in prime condition can help ensure you’re in the best condition possible to fight back when germs attack. That means keeping up with exercise and ensuring you’re getting enough vitamins and nutrients through a well-balanced diet.
  • Get a flu shot. The flu shot gives your body a head start in fighting back against flu bugs. If you’re exposed to the flu after receiving the shot, your body can immediately go on the offensive against those germs. You may not stay completely symptom-free, but you’re more likely to experience a mild case and be back on your feet quicker.
  • Restock the medicine cabinet. The start of cough, cold and flu season is an ideal time to dig through your medicine cabinet. Start by discarding any medications that are out of date and make a list of anything you need to replenish. Be sure to include pain relievers, fever reducers, decongestants, antihistamines and cough syrups to fight symptoms. It’s also a good time to restock items like tissues, cough drops, hand sanitizer and anti-bacterial soap.

Treat Symptoms
Although the flu can hit fast, it’s often hard to tell at first whether your symptoms are due to a simple cough, cold or a case of the flu. Either way, managing symptoms like a cough can bring relief and help you keep comfortable and get plenty of rest.

  • Give your body time to heal. Sleep plays an important role in your overall health, especially when you’re under the weather. On average, you need 7-9 hours each night to give your body enough time to fully recharge. When you’re sick, you likely need even more, and it’s a good idea to dial back your activity level, too. Pushing your physical limits often only delays your recovery time.
  • Take medications as directed. Nagging symptoms can often keep you from getting the sleep you need. One way to give your body the break it needs is to effectively manage symptoms. A hacking cough is a common symptom that can be painful and disrupt your sleep. Consider an option like Mucinex DM 12-Hour, a cough suppresent which relieves chest congestion and thins and loosens mucus, giving you an extended reprieve. It’s clinically proven to last up to 12 hours, provides relief for chest congestion and makes coughs more productive.

Prevent Spread
Getting sick may be beyond your complete control, but you can take steps to protect others from germs when you’re feeling ill.

  • Keep germs to yourself. Washing your hands often, covering your nose and mouth with a tissue when you cough or sneeze and sneezing into your elbow if you don’t have a tissue are simple ways you can limit the spread of germs, especially within your home or workspace. Frequently wiping down high-touch surfaces can also help reduce the spread of germs.
  • Skip socializing. If you’re feeling under the weather, stay home. Even a mild cold can easily spread, and an illness that affects you mildly could cause significant distress for someone else. Avoid unnecessary errands and take advantage of services like curbside pickup if you must get out. Also check with your employer about working remotely if you’re up to it.

Cold vs. Flu
There’s a lot of overlap between cold and flu symptoms, so it can be tricky to figure out whether the bug you’re fighting is a cold or influenza and how to tackle it.

While both the common cold and the flu are respiratory illnesses, they are not caused by the same viruses. Although colds are inconvenient, they are far less likely to develop into anything more serious, as the flu can.

What is a Cold?
Generally, colds are milder than the flu, and more likely to cause runny or stuffy noses (while the flu can cause stuffy or runny noses, it’s less likely to do so). You won’t feel good, but you’ll probably be able to do some or all of your daily tasks. The flu typically hits harder, making it difficult to go to work or follow your usual routine.

What is the Flu?
The flu often feels worse than a cold; you might experience the same symptoms but amplified. The flu comes with more pain and fever than a cold. Common flu symptoms include sore throat, chills, fever, runny or stuffy nose, muscle fatigue or aches and headaches. The flu can also develop into more serious conditions and complications, making it more dangerous than the average cold. While the common cold is rarely serious, the flu can be dangerous for young children, the elderly, pregnant women and people with compromised immune systems.

Treating a Cold vs. Flu
You can be vaccinated against the flu. There is no such vaccine for common colds. If your provider recommends it, getting the flu vaccine each year can go a long way toward preventing sickness.

Whether you have a cold or the flu, symptom relief is largely the same. Get plenty of rest, drink plenty of fluids and take over-the-counter medicines to relieve symptoms. Stay home to avoid spreading sickness. Wash your hands frequently and cover your mouth when you cough or sneeze.

Watch for shortness of breath, chest or abdomen pain, confusion, sudden dizziness, severe or persistent vomiting and flu symptoms that improve then return with fever and worse cough. If you experience any of these symptoms, consult a doctor.

Find more ways to stay healthy and limit symptoms by visiting

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5 Tips For Proper Oral Care

It’s crucial that you practice proper oral care, by following these habits.



They’re incredibly important, yet so many people take them for granted—our teeth. A healthy smile is an important part of your overall health since your teeth are such an important and useful part of your body.

It’s crucial that you practice proper oral care, by following these habits.

Always Brush Before Bed

Dentists recommend brushing your teeth three times a day to ensure you remove harmful buildup. However, not everyone manages to make it to three, which isn’t the end of the world. Yet, if there’s one of these three brushing times that you absolutely can’t get away with skipping, it’s nighttime.

At night, your teeth have all of the food that you ate throughout the day, and also germs that cause bad breath. When you go to bed without brushing you’re allowing all of that to sit on your teeth for the duration of however long you sleep, which is usually about 8 hours. Yuck!

Visit Your Dentist

Brushing your teeth daily is already a great step towards overall tooth health. However, there are some things that a toothbrush simply can’t do. It’s important that you see a dentist regularly to get cleanings and address dental issues.

Sometimes despite our best efforts to brush, we still develop cavities. Unfortunately, this is just the way things are. A dentist can help us identify these cavities, and fill them as soon as possible so they don’t turn into something more serious like a root canal.


Despite having the best toothbrush on the market, there are crevices and cracks in your mouth that even the best toothbrush can’t touch. In addition to brushing, you should make sure that you floss.

Flossing won’t just reduce your risk of developing cavities, but it can significantly improve your breath. There are all sorts of germs and bacteria lurking in between your teeth, and flossing can get rid of that. If you notice that your breath still isn’t entirely fresh even after brushing, then pull out the floss and you’ll notice a big difference.

Avoid Sugar

There are plenty of things that are less than ideal for your health. However, most health professionals agree that one of the worst things for you is sugar and your dentist feels the same. The less sugar you eat, the healthier your teeth will be, as sugar eats away at your tooth enamel.

If you do eat sugar, make sure that you brush your teeth after. One of the worst things you can do is eat sticky candy which leaves behind residue on your teeth and is the perfect recipe for cavities.

Avoid Acidic Foods

In addition to sugary foods, acidic foods are also your teeth’s worst enemy. From coffee to citrus fruits, limit the number of acidic beverages and foods you consume, and your tooth enamel will greatly thank you for it!

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Tips for walking 20,000 steps a day

To walk 20,000 steps a day you’ll need to cover a total of 10 miles. This may seem like a lot, but it’s actually not as difficult as it sounds.



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To walk 20,000 steps a day you’ll need to cover a total of 10 miles. This may seem like a lot, but it’s actually not as difficult as it sounds. Here are a few tips to help you reach your goal:

Invest in a Good Pair of Shoes

The first step to walking 20,000 steps a day is to make sure you have the right equipment. Investing in a good pair of walking shoes will help to prevent blisters and injuries, and make the walk more comfortable overall.

Make Walking Part of Your Daily Routine

To reach your 10-mile goal every day, make walking a part of your daily routine. This might mean taking the stairs at work instead of the elevator, or parking farther away from where you’re going so that you have to walk more. You can also try waking up a few minutes earlier each morning to fit in a walk before you start your day.

Join a Walking Group

If you’re having trouble finding time to fit in 10 miles each day, consider joining a walking group or taking part in a local 5k race. This will help keep you motivated and provide social support along the way.

Start Small

Don’t try to walk 20,000 steps all at once. Start with a smaller goal, such as 5,000 steps per day, and gradually increase your mileage as you become more fit. This will help you avoid injury and burnout.

Stay Hydrated

Make sure to stay hydrated while walking by drinking plenty of water throughout the day. This will help you feel more energized and prevent dehydration-related issues, such as muscle cramps or fatigue.

The Bottom Line – BetterMe Can Help You Walk More, Every Day

If you’re looking to improve your overall health, walking 20,000 steps a day can help. This simple form of exercise offers a host of health benefits, from improved sleep and digestion to reduced stress and anxiety. To reach your goal, use the BetterMe Blog as a guide and stay committed every day. With enough dedication, you can achieve your fitness goals and transform your body for the better.

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