Jasmine Q. Lew, a University of Chicago medical student and first author of the study, urges women to evaluate other factors associated with breast cancer, including the history of breast cancer within their families, before indulging in excessive alcoholic consumption, especially when undergoing hormone replacement therapy (HRT).

Laboratory studies have proven that alcohol affects estrogen metabolism in such a way that it acts as fuel for a form of cancer that is hormone sensitive. This hormone-sensitive breast cancer, indicated as ER+/PR+ (estrogen receptor positive/progesterone receptor positive) accounts for about 70% of all cases of breast cancer.

Lew and her fellow researchers reviewed data on 184,418 postmenopausal women collected in the NIH-AARP Diet and Health Study, which began assembling data in 1995. Study participants reported their alcoholic consumption as less than one drink per day, one to two drinks per, or three or more drinks per day. After seven years, follow-up studies identified 70% of the women as drinking every day. Those who drank even moderately faced an increased risk for breast cancer development.

Researchers then isolated 5,461 participants diagnosed with invasive breast cancer of which 2,391 cases were identified by the tumor type as follows:
• 1,641 ER+/PR+
• 366 ER-/PR-
• 336 ER+/PR-
• 48 ER-/PR+

When tumor types were compared with alcohol consumption, research revealed a strong association between ER+/PR+ tumors and alcohol consumption. For this type tumor alone, study participants who drank less than one drink each day were 7% more likely to develop this type cancer.

Those enjoying one to two drinks each day were 32% more at risk and those who drank three or more alcoholic beverages per day were 51% more likely to develop this form of breast cancer than teetotalers.

The relationship between the other three forms of tumor studied and alcohol consumption were statistically insignificant, as was the form of alcoholic beverage routinely consumed.

An important point is that drinking alcohol is an entirely avoidable risk factor especially for women with established risks like a family history of breast cancer.

1. Broccoli
Why: It’s the mother lode for phytonutrients, which help to reduce risk of heart disease, stroke and some cancers. Super source for vitamins A, C, and fiber.
Goal: One cup serving daily
Tip: Add to stir fry, add raw to salads, or steam and squeeze fresh lemon juice over it. To get the maximum nutritional benefits don’t boil or microwave.

2. Spinach
Why:Spinach is a rich source of plant-based omega-3s and folate. It helps reduce the risk of heart disease, stroke and osteoporosis.
Goal: One cup of fresh spinach or a half cup of cooked spinach a day.
Tip: Throw a few fresh spinach leaves on top of a salad or pizza, or add it as an ingredient to your morning omelet (don’t forget to eat breakfast everyday!)

3. Oats
Why: Great source for soluble fiber which reduces the risk of heart disease and colon cancer, and lowers cholesterol.
Goal: Limit oats to half a cup daily
Tip: Look for low sugar, steel cut oatmeal

4. Tomatoes
Why: Tomatoes are packed with lycopene, an important antioxidant.
Goal: The equivalent of 8 cherry red tomatoes or one glass of low sodium tomato juice a day can reduce the risk of several different cancers as well as coronary artery disease.
Tip: Add tomatoes to sandwiches or salads or, in a pinch, drink low-sodium V-8.

5. Carrots
Why:Carrots contain carotenoids – fat-soluble compounds that reduce the risk for a wide-range of cancers. They also help ease inflammatory diseases like asthma and rheumatoid arthritis.
Goal: A half a cup a day of carrots a day is low in calories and packs all the carotenoids you need.
Tip: Eat raw baby carrots as a snack or add some grated carrots to a salad.

6. Blueberries
Why: Blueberries are packed with antioxidants that help prevent cancer, diabetes and age-related memory loss. They are also rich in fiber, as well as, vitamins A and C.
Goal: One cup daily
Tip: Mix blueberries into morning yogurt or blend them into a fresh fruit smoothie for an afternoon treat

7. Black Beans
Why: Black beans are loaded with anthocyanin which improves brain function. Good for your heart and filled with protein and fiber which helps control hunger and promotes good colon health.
Goal: Shoot for a half cup daily
Tip: Great in salsa, omelets, or tossed in a salad

8. Walnuts
Why: Walnuts are a super food packing more heart-healthy omega 3s than salmon, more anti-inflammatory polyphenols than red wine, and half as much protein as chicken
Goal: While walnuts are very beneficial they are high in fat and calories. Limit your intake to 1 oz. per day
Tip: Toss in yogurt, on a salad or enjoy all by themselves

9. Yogurt
Why: Yogurt boosts your immune system by providing beneficial bacteria. It also helps to protect your system from cancer and cavities.
Goal: I cup daily
Tip: Make sure that your yogurt includes live, active cultures and avoid brands that include high fructose corn syrup.

1. Sedentary lifestyle
Shoot for at least 30 minutes a day of exercise, incorporating resistance training with cardiovascular activity. Don’t forget to stretch!

2. Not enough sleep
Most adults need seven to eight hours of quality sleep each night.

3. Smoking
Linked to numerous chronic diseases and conditions, smoking is the leading preventable cause of death in the US.

4. Fast food consumption
Highly processed and with little to no nutritional value, fast food is linked to weight gain and insulin resistance which can lead to more chronic conditions such as obesity and diabetes.

5. Stress and worry
Chronic stress, or a strong response to stress, is harmful. Maintain a healthy balance of work, family and “me” time. Eliminate obligations that are unfulfilling and make time for fun.

Aging healthy is a lifestyle choice. You can determine your physical and cognitive performance now and in the future. Cenegenics Carolinas puts you in the age management driver’s seat. Let us help you break these habits and regain a renewed zest for life.

These are just a few of the examples of healthy stocking stuffers this holiday season:

B-12—When a person has a low amount of B-12 in their diet, it can put them in a high risk category for several diseases. B Vitamins can be beneficial in proper brain function, alleviating anxiety, and weight loss to name a few.

Calcium—Vital for bone density, healthy gums, lowering cholesterol, muscular growth, energy, neuromuscular activity, and healthy skin.

Lactase—Aging decreases the body’s ability to absorb nutrients. Digestive aids such as lactase and letaine help the body digest and absorb nutrients.

Gingko Biloba—Cenegenics Carolinas calls this a “smart” drug. Gingko Biloba helps increase blood circulation to the brain, causing an increase in mental alertness and concentration.

Zinc—For the loved one worried about wrinkles, zinc helps collagen formation along.

Magnesium—If there is one supplement to stuff a stocking with, this could be it! Magnesium is required for more than 300 body functions. An estimated 72% of adult Americans fall short of the US Dietary allowances for magnesium. From lowering blood pressure to preventing kidney stones, this is a must have on the Christmas list!

Our nutraceuticals are exclusively made for us by one of the most respected pharmaceutical labs in the country. They are free of allergens and fillers unlike most over the counter supplements. Cenegenics Carolinas physicians are well versed on the subjects of weight, age and health management as well as nutraceutical supplementation.

For the rest of us, 7-8 ½ hours are required for both health and productivity. Most of us are building a large and dangerous sleep debt. Individuals with chronic sleep deprivation are likely to have increased motor vehicle accidents as well as short term memory, focus and attention issues. Depression and inability to control appetite are also associated with inadequate sleep. Lastly, obesity and increased vascular inflammation have been linked to poor sleep quantity and quality. Obviously, adequate sleep is a huge preventive medicine issue.

The good news? Researchers are working on a compound that could mimic the gene mutation. Until then, listen to your mother and get 8 hours of sleep.

According to Michale J. “Mickey” Barber, MD, the CEO/CMO of Cenegenics Carolinas, our 2010 hormonal chemistry has been dictated by a millennium of evolution and is now outdated for today’s demands.

“Medical advances have us living until 70 or even 90, rather than the old 40-year benchmark. With that, we’re expected to perform at a 20-years’ younger level with this outdated endocrine chemistry. The medical profession is missing a key factor . . . why do we think our hormones should be suboptimal as we age? Years ago, the medical profession thought 70 year olds should tolerate a higher blood
pressure and higher LDL level than their 30-something counterparts. Now, of course, we treat those older persons to have blood pressure and LDL levels equivalent to the 30 year old,” Barber said.

“Vigor Quest” explores both sides of this often controversial field of medicine, and raises compelling arguments for age management medicine naysayers.

Read the Full Article: Vigor Quest

Read the Press Release: NY Times Investigates Baby Boomer Vigor Quest & Cenegenics.

For more information or to schedule a comprehensive health evaluation, please call (843) 577-8484.

Here are 5 practices to incorporate into your daily life to help fight the negative impacts of stress.

1) Look at your diet – Reach for stress busting foods to help reduce anxiety, blood pressure and stabilize blood sugar levels, all of which increase when the body registers stress. Foods such as spinach, fatty fish (tuna and salmon), avocado, and nuts such as almonds or pistachios contain important vitamins and nutrients that combat the physical and mental effects of stress.

2) Exercise – The best stress buster there is – hands down! Exercise increases endorphins, those chemicals that make you happy. Shoot for 30 minutes a day on most days for a more positive mental attitude.

3) Make time for quiet time – Take a few minutes each day to relax the mind, body and spirit. Simply making the time to take a few deep breaths and clearing your mind can do wonders for your response to daily stressors.

4) Supplement with Vitamins and Minerals – Vitamin supplements such as B-12, magnesium and potassium can help to reduce anxiety and lower blood pressure.

5) Enjoy a cup of tea – Studies show that drinking green or black tea throughout the day can help you recover from stressful events more quickly, and to bring the stress hormone level back to normal faster. FYI – coffee does not have the same effect.

Feeling fatigued, stressed out, and suffering from lack of energy? Schedule a comprehensive health evaluation with Cenegenics Carolinas today. Register or call (843) 577-8484 for more information.

In today’s society, 8 hours of uninterrupted sleep is hard to get. Here are a few tips that can help:

1. Get to bed early! Being in bed before 10:30 dramatically improves your odds of a good night’s rest.
2. Turn the TV and computer off 1 hour before bed (allows your brain to calm down, as flickering lights wake it up).
3. Create a “pre-bed” ritual, or a pattern that you do to get ready for bed every night.
4. Get rid of all light in your room while sleeping. Even small amounts of light (like the LED light on your cell phone) are enough to disrupt sleep.
5. Think of the bed as being for 2 things only, sleep and sex!

Jeremy Jacobs is an Exercise and Nutrition Counselor at Cenegenics Carolinas.