Coffee causes Cancer ?? Or helps prevent from it??

Hello readers,

Coffee is hugely popular drink, and my personal favorite drink, In-fact I cannot imagine to start my day without coffee. Recently, many people are concerned that it may cause cancer, where as some say that drinking coffee offers health benefits and may even prevent cancer. So which one is it? let's see what the evidence really say..



What is it about coffee that makes people think it might be Carcinogenic?

Roasted coffee beans contains a substance called "Acrylamide" , which is byproduct of the roasting process.

Acrylamide is found mainly in plant food, such as potato products, grain products. Foods such as French fries and potato chips seem to have the highest levels of Acrylamide.

The IARC classify Acrylamide as a group 2A probable carcinogen. This means that there is substantial evidence suggesting that acrylamide can cause cancer in animals. However, more research is necessary to determine if it also increases the risk of cancer in Humans.
So, it turns out the evidence against acrylamide are pretty sketchy. If you give it to a mice in lap, at doses 1000 times grater than the amounts found in food, it does seem to increase their risk of cancer. But mice aren't people, 1000 times is a LOT of acrylamide.

Now, on the other hand its just so easy to find claims that coffee prevents cancer. A 2017 review found that one cup of coffee a day is associated with a slight reduction in the risk of liver cancer and endometrial cancer. 2010 review of over 500 studies found the same reductions, but a slight increase in the risk of bladder cancer among heavy coffee drinkers.
Other benefits of coffee includes a lower risk of heart diseases. Coffee also contains antioxidants, which helps stop or slow down the cell damage.

The FDA recommend that adults consume no more than 4-5 cups of coffee a day.
Coffee consumption seems generally safe, if consumed within these limits, and for people who are still concerned about acrylamide can choose an alternative type of coffee.

So coffee lovers , REJOICE !!
Anyways, how many of us are actually drinking coffee for its health benefits? we just love the taste of it, don't we? 😉

I drink about 3 cups of coffee daily, and enjoy each and every one of them. Lemme know how many cups of coffee you drink on daily basis in the comments section below.

Thank you for reading. I hope now you guys can enjoy your daily cup of coffee peacefully 😉

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Vitamin- D is "D- lightful "

Vitamin D has been having quite a moment recently on the news, this has something to do with the growing evidence that the "Sunshine Vitamin" helps protect against a wide range of conditions, including cancers.

So even I thought to talk about it a little and give  my views on it. Recently during my practice i have started having a lot of patients complaining about fatigue, tiredness, bone and body pain, now I know there can be a no. of conditions causing such symptoms but upon investigating their blood for Vitamin D levels, almost 70% of them were deficient of Vitamin D.

Most of these patients were young working individuals, who obviously doesn't get much exposure to the sun because of their work and lifestyle routine. 

In this post, ill be discussing about what is Vitamin D, its functions, how to get it, what are the normal levels, and a little bit about its recent connection in protection against cancer and other conditions.

So, What is Vitamin D?

Vitamin D within your body is actually a hormone, not a vitamin.

When your body receives Vitamin D (from sunlight, food, or supplements), it turns the Vitamin D into a hormone. This hormone is called activated Vitamin D or calcitriol, I wont go much in detail about the precise process. You simply need to understand how important Vitamin D is to your health.

The body makes around 90% of the Vitamin D it needs. This can only happen when your skin gets enough direct UV light from sunshine. The other 10% of your Vitamin D intake comes from foods rich in the vitamin. If you don’t get a lot of sunlight, or if you usually stay covered up, a quality Vitamin D supplement will of course help you.

When we get sunlight on our skin, our body produces a substance called cholecalciferol. This is then turned into calcidiol and then calcitriol by the liver and kidneys. Calcitriol (the active form of Vitamin D) is what your Doctor would measure to assess your Vitamin D levels.


During sunny months, your body might make excess calcidiol. But dont worry it won’t go to waste. Any extra will be stored in your body fat as a kind of back up for those grey winter days when you dont get enough sunlight. 
A few experts think that just 10 minutes of sunlight on your skin is enough to avoid Vitamin D deficiency. So try and get some sun whenever you can.

What are the functions of Vitamin D?

Vitamin D is one of many nutrients our bodies need to stay healthy. Among the vitamin's main functions, it helps the body:
Absorb calcium. Vitamin D, along with calcium, helps build bones and keep bones strong and healthy.
Block the release of parathyroid hormone. This hormone reabsorbs bone tissue, which makes bones thin and brittle.

Vitamin D may also play a role in muscle function and the immune system. The immune system is your body's defense system. It helps protect it against infections and other illnesses. Taking vitamin D every day has been shown to reduce the risk of falling in older individuals.

Other ways vitamin D is thought to help us, and how much we would need to take, is an area of active research (and controversy). There have been studies to suggest that it might help prevent colon, prostate, and breast cancers. There is also some research that it might help prevent and treat diabetes, heart disease, high blood pressure, and multiple sclerosis. However, the results of many of these studies are either preliminary or under debate. Without other long-term research, even many of the researchers who conducted these initial studies are cautious about recommending vitamin D for the prevention of these diseases.
Now, that we have discussed what is Vitamin D and what are its functions, lets come to the sources from which we can obtain Vit D.

How do I get enough Vitamin D?

There are basically three ways to get enough Vitamin D: from food sources, from a good Vitamin D supplement, and from exposure to enough sunlight on your skin.

What kind of food sources?

The options to obtain enough Vitamin D through food sources are unfortunately very limited, specially for vegetarians.
The Reference Daily Intake (RDI) is 400 IU of vitamin D per day from foods, but many health organizations recommend getting 600 IU.

If you don't get enough sunlight, it should probably be closer to 1,000 IU per day
Food sources that are rich in Vitamin D are :

1. Fatty Fish - 

Fatty Fish is a very good source of Vitamin D, the most popular and the most rich source is of course Salmon Fish. According to nutrient databases, one 3.5-oz (100-gram) serving of salmon contains between 361 and 685 IU of vitamin D. 
Other Fatty fish like Herring and Sardines are also a very good source, one 3.5-oz (100-gram) serving can provide upto 270-680 IU of vitamin D.

2.Cod Liver Oil-

Cod liver oil is a popular supplement. If you don't like fish, taking cod liver oil can be a good way to obtain certain nutrients that are hard to get from other sources.
At about 450 IU per teaspoon (4.9 ml), cod liver oil is an excellent source of vitamin D. It is also rich in vitamin A and Omega-3-fatty acids.

3.Oysters- 

Oysters are a type of clam that live in salt water. They are delicious, low in calories and full of nutrients.

One 3.5-oz (100-gram) serving of wild oysters has only 68 calories, but contains 320 IU of vitamin D

4.Egg Yolks-

Luckily for people who don't like fish, seafood is not the only source of vitamin D. Whole eggs are another good source, as well as a wonderfully nutritious food.
While most of the protein in an egg is found in the egg white, the fat, vitamins and minerals are found mostly in the egg yolk.
One conventionally grown egg yolk contains between 18 and 39 IU of vitamin D, which isn't very high but still something.

5.Mushrooms- 

Mushrooms are the only plant source of vitamin D.
Similar to humans, mushrooms can synthesize this vitamin when exposed to UV light.
However, mushrooms produce vitamin D2, whereas animals produce vitamin D3.
Although vitamin D2 does help raise blood levels of vitamin D, it may not be as effective as vitamin D3. Nonetheless, wild mushrooms are excellent sources of vitamin D2. In fact, some varieties contain up to 2,300 IU per 3.5-oz (100-gram) serving.

6.Fortified Foods- 

As mentioned earlier, natural sources of vitamin D are limited, especially if you're a vegetarian or don't like fish.

Fortunately, some foods that don't naturally contain vitamin D are fortified with it, like Cow milk, Soya milk, Orange juice, Cereal and Oatmeal.They contain between 55 and 130 IU per serving.

Do I need to get my Vitamin D levels checked? If yes then how often?

Routine checks of vitamin D levels are not currently recommended. However, your doctor might need to check your levels if you have medical conditions, risk factors for vitamin D deficiency, or are taking certain medications that can cause Vitamin D deficiency (for e.g- Cholesterol-lowering drugs) Sometimes vitamin D levels can be checked as a cause of symptoms such as long-lasting body aches and a history of falls, or bone fractures without significant trauma.

Can I have too much of Vitamin D in my body?

Yes, high levels of vitamin D levels are found to be very toxic. Do not take higher-than-recommended doses of vitamin D without first discussing it with your doctor. However, your doctor might recommend higher doses of vitamin D if he or she is checking your blood levels and adjusting your dose accordingly. Symptoms of too much Vitamin D includes but not limited to : 

Nausea,vomiting,itching,increased thirst and urination,poor appetite,constipation,weakness,weight loss,confusion,heart rhythm problems,kidney damage.

So, I guess this what is most important for you guys to know about Vitamin D. Thank you so much for reading. If you have any more questions regarding this, you can always ask them in the comment section, E-mail me or connect with me through my social accounts. I'll try to help whichever way possible. Till then take care, go out and get some sun 😄😋

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Lowering Cholesterol Levels Without Medication

Other than medications there are many other natural ways to bring down cholesterol levels.
A diet without saturated fat will help you decrease LDls (bad cholesterol)

You can avoid saturated fat by avoidng foods like:

-Egg yolks ( 1234 mg cholesterol per 100 gram)

-Caviar (100 gram of Caviar has 588 mg of cholesterol)

-Butter (100 gram of butter has about 215 mg ofcholesterol )

-Shrimps ( 100 gram of shrimp has about 195 mg of cholesterol )

-Cheese ( 125 mg cholesterol per 100 grams servings)

-Processed Meats( Sausages, Lamb, Duck) (has about 158mg of cholesterol per 100 grams)

Apart from this try to consume more of foods that help lowering cholesterol levels, for example:

Oatmeal - 

Oatmeal contains soluble fiber,  whichreduces your low-density lipoprotein (LDL). Soluble fiber can also be found in foods like apples,  pears,  barley,  kidney beans.

Fish and Omega-Fatty acids-   

Eating fatty fish  can be very healthy because it contains high levels of omega- 3 fatty acid,  which can help reduce blood pressure and decrease the risk of developing clots. Fish containing high levels of omega -3 fattyacids include : Mackerel,  Lake trout,  Herring, Sardines, Alba coretuna, Salmon, Halibut.

Walnuts, almonds and other nuts- 

Walnuts, almonds and other nuts can reduce the blood cholesterol levels. They are rich in polyunsaturated fatty acid,  and they also help keep blood vessels healthy.

Olive oil- 

Olive oil contains a potent mix of antioxidants that can lower LDL cholesterol. The cholesterol-lowering effects of olive oil are even greater if chosen extra-virgin olive oil,  which means that the oil is less processed and contains more heart-healthy antioxidants.

Other changes to your diet :

For any of these foods to provide their benefit, you need to make other changes to your diet and lifestyle.

Cut back on the cholesterol and total fat — especially saturated and trans fats — that you eat. Saturated fats, like those in meat, full-fat dairy products and some oils, raise your total cholesterol. Trans fats, which are sometimes found in margarines and store-bought cookies, crackers and cakes, are particularly bad for your cholesterol levels. Trans fats raise low-density lipoprotein (LDL), the "bad," cholesterol, and lower high-density lipoprotein (HDL), the "good," cholesterol.

In addition to changing your diet, keep in mind that making additional heart-healthy lifestyle changes are key to lowering your cholesterol. Talk to your doctor about exercising, quitting smoking and maintaining a healthy weight to help keep your cholesterol level low.

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Surprise ! Surprise ! 5 common food labels that doesn't mean what you think they do..!!

The Food and Drug administration (FDA) are in-charge of defining food labels, and  now-a-days it seems like every food label is designed to make you think its contents are healthy (or at-least not all that bad), so for this purpose manufactures are constantly coming up with new labels that  aren't regulated, don't have any real definition, but are very eye catching for the customers. And the one's that have been defined by the FDA are rarely explained on food packing - so the chances of you know what it means is slim- says Nicolette Pace, founder of NutriSource in Great Neck, New York.

Walking through a grocery store, we took a look at some of the most common labels you'll find on foods and broke down what they typically mean, when it matters, if the claims are regulated, and most importantly, if the labels are worth paying more for.

1. "Made with.." :

What we think: It's a good source of whatever ingredients they labeled under "made with"

What it actually means : It contains at-least a bit of these ingredients, but since this label is not defined by FDA, we can only guess the actual amount of the ingredient present.

Possible Solution:   You can get an idea of the amount of ingredient the food contains, by looking into where it stands on the ingredient list, the closer it is to the beginning of the list the more of it the food contains.

SEE ALSO: 5 Health Foods that Satisfy Salt and Sugar Carvings.

2."Natural" :

What we think : It's not processed and doesn't contain any synthetic or artificial ingredients.

What it actually means : It probably doesn't contain any added colors, synthetic or artificial ingredients, but FDA hasn't been able to agree on a proper definition of "natural ingredients", so they have set some standards according to which they look for the food that has these ingredients less than natural ingredients, so it's hard to define a product as natural, as it might be processed and might not be truly natural.

Possible Solution: Check  how long the ingredient list is, generally less ingredients indicate that the food is less processed.

SEE ALSO: 7 Simple Tips That Will Help You Lose Weight.

3."lightly sweetened" :

What we think: It has very little sugar.

What it actually means : Since FDA doesn't regulate this label, so it can possible mean that the product can still have a lot of sugar or artificial sweeteners.

Possible Solution: Watch out for the ingredient containing the ending  "-ose", they indicate that it contains some or the other form of sugar.

SEE ALSO: 5 Foods that you should keep at work for healthy lunches

4. "Low Fat ,Fat Free or Reduced Fat" :

What we think: It is free from fat or has very less grams of fat.

What it actually means:  According to FDA To be considered low fat, foods must have three or less grams per Reference Amount Customarily Consumed (RACC aka serving size). For Fat Free, the food must be completely free of fat. However, the companies are allowed to use the term "reduced" if they have 25% less than the original product or other similar products, but it should be kept in mind that the other 75% still there. Also, when companies remove fat or salts form their products they might add extra sugar or additives to still keep the product tasty.

Possible Solution: Before buying the product, it is recommended to compare the nutritional labels of  "Low" , "Reduced" and "Fat Free" products with the original product, this will get you an idea of the type of fat which is less and also the amount of calories. This is important to know specially when you're trying to lose weight or being health conscious.

5. "High in Fiber" :

What we think: The product is loaded with natural fibers.

What it actually means : For a food to be labeled as high in fiber, it should provide more than 5 grams of fiber per serving. However, that doesn't mean that the fiber can be all natural, it can be additive too.

Possible Solution: Look for whole grain label, if it is present in the top three ingredients, there is a high chance of most the the fiber to be natural.

SEE ALSO: Mediterranean Diet May Be Good For The Brain

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