Live Love and Eat by Bernadine

LIVE LOVE AND EAT Heal t h | Wellbeing| Nutrition

ISSUE 80 NOVEMBER 2022/ ISSN 2689-7741

For this I am grateful......

NUTRITION FOR HEALTH CONDITIONS

WHAT IS THE PELVIC FLOOR AND WHAT IS GOING ON "DOWN THERE"?

National Authors Day

4 Key Tips to help you do uncomfortable things Post - rain High Creating the perfect self care routine during the holidays

6 Tips to stay healthy and not gain weight during the holidays Total Lunar Eclipse in Taurus and what you can expect according to your sign

HOW TO STOP FEELING GUILTY FOR EATING OR NOT EXERCISING

The Joy of moving around

New Stories, New writers

NOTE FROM EDITOR

513 2758081 bernadine@liveloveandeatmagazine.com www.liveloveandeatmagazine.com

It is the month of November. November is all about gratitude! Gratitude is noticing and appreciating good things in the world. I am grateful for my family, my business, and being healthy. I am also grateful for the challenges I had to face this year and for turning challenges into success. And then as always, I am grateful for YOU as a reader! Thank you for all your support throughout the year and for making this magazine a success. We are working hard on getting the magazine out in print in Barnes & Noble. My goal was and is to reach even more people that are struggling with their health, nutrition, and spirituality. We at Live Love and Eat strive to reach out and touch all people with a the message of love and wellness. In this issue, we have amazing articles. If it is your health, fitness, or goals we have you covered. Be sure to check out our recipe section for healthy Fall recipes. Be sure to catch up with episodes on our podcast. The Live Love and Eat Show. New episodes coming soon. We partnered with Energy Bits, Get a 20% discount by using the code: LiveLoveEat. https://www.energybits.com/ Kick back, relax and soak up some quality time with Live Love and Eat

We hope that you enjoy this issue. BERNADINE OTTO Editor-In-Chief

EDITORIAL BERNADINE OTTO Editor-In-Chief

SUBSCRIPTIONS SUBSCRIBE ONLINE https://www.liveloveandeatmagazine.co m/order-your-copy

LIVE LOVE AND EAT

WHAT IS INSIDE ISSUE 80

FUN IDEAS FOR A HAPPY THANKSGIVING

RECIPES Looking for a healthy recipe for Fall? We have you covered. Enjoy these simple recipes.

79 MEET OUR CONTRIBUTORS

All articles are written by health coaches and professionals whom have all overcome their own personal life and health challenges.

LIVE LOVE AND EAT

ARTICLES 08 What is the pelvic floor and what is going on "down there"? 14 Nutrition for health conditions 28 Total Lunar eclipse in Taurus and what you can expect according to your sign 37 National Authors Day

ARTICLES 41 For this I am grateful..... 43 The Joy of moving around 46 How to stop feeling guilty for eating or not exercising

ARTICLES 59 6 Tips to stay healthy and not gain weight during the holidays 62 Four key tips to help you do uncomfortable things 66 Creating the perfect self-care routine during the holidays 77 Post-rain high

MEET OUR CONTRIBUTORS 4497 Wyndtree Drive , West Chester 45069 513 275 8081 | bernadine@liveloveandeatmagazine.com

Managing Editor Bernadine Otto Contributor Jace Jacobs

Bernadine Otto

Contributor Judy Brown

Jace Jacobs

Judy Brown

Victoria Kleinsman

Dr. Danielle Litoff

Sherry Parks

Contributor Victoria Kleinsman Contributor Tracy Markley Contributor Maayan & Gal Contributor Dr. Danielle Litoff

Tracy Markley

Maayan&Gal

Contributor Sherry Parks Contributor Linda Watson Contributor Ingrid HarmErnandes

Linda Watson

Ingrid HarmErnandes

Sharon Clare

Contributor Sharon Clare Book feature Tracy Markley Recipes Bernadine Otto

4497 WYNDTREE DRIVE, WEST CHESTER, OHIO, 45069 513 2758081 BERNADINE@LIVELOVEANDEATMAGAZINE.COM WWW.LIVELOVEANDEATMAGAZINE.COM

THANKSGIVING DAY Thanksgiving is celebrated each year on the third Thursday of November. Americans have the chance on this day to gather with friends and family over a big meal.

NOVEMBER FLOWER The flower for the month of November is the chrysanthemum. The word chrysanthemum comes from the greek words Chrys and anthemum , meaning golden flower. In the language of flowers, the chrysanthemum is considered to symbolize honesty, joy and optimism.

REMEMBARANCE DAY We honor those who have served in the United States Armed Forces, which falls annually on November 11th.

Fun Ideas for a Happy Thanksgiving

Make it a Potluck Get active Get crafting Watch Football Have a family photo shoot Dig out your Christmas Decorations Volunteer at a soup kitchen Create a black Friday List

Remember to give thanks on Thanksgiving! Gratitude is linked to our emotional and physical health. It’s important to stop and practise gratitude for all of the good and positive things that have happened to us and to say thanks to those who have made them happen.

What IS the pelvic floor and what is going on “Down There”

WRITTEN

INGRID

HARM-ERNANDES

That is one of the most common questions I get as a pelvic floor physical therapist. There is so much information out there and it can often be quite confusing. It can be equally confusing to understand how the pelvic floor is connected to many pelvic conditions. The pelvic floor is actually a group of muscles called the levator ani. They run from the sits bones (literally the bony part of the pelvis you sit on) on each side of the pelvis as well as from the front of your pelvic bone to your tailbone. You can picture them as a hammock or sling at the base of your pelvis forming a bowl shape. Your levator and muscles are like any other skeletal muscle in your body and they behave just like any other muscle. They can be tight, weak, sore, lacking in endurance, unable to react quickly, or lacking in coordination. They can be what is called overactive or hypertonic (i.e., taut or holding too much tension) or underactive or hypotonic (i.e., loose, weak, or low tone/tension). This hammock-like muscle group is responsible for many bodily functions. These functions include pelvic content support, bladder and bowel function, and sexual function. It also works in concert with the rest of your pelvis and body creating overall stability and control of our everyday motions.

The levator ani actually contains three layers of muscles, each with a slightly different function. The outermost layer of the pelvic region is comprised of the bulbocavernosus, ischiocavernosus, and superficial transverse peroneal. The bulbocavernosus is particularly important during penetrative vaginal sex because it surrounds the vaginal canal. Because it surrounds the vaginal canal, it acts as the “guardian of the vaginal canal”. If it is tight, it can potentially cause pain with intercourse or inserting a tampon. The middle muscular layer of the pelvis contains the sphincters (urethra and anus). These special types of muscle tissue help close or open your urethra, the tube through which urine flows from your bladder to the outside of your body when you urinate. If the sphincter is weak, your risk of urinary leakage increases and if it is tight, you may have difficulty getting your urine stream started. You also have a sphincter at your anus. If this area is weak, your risk of fecal incontinence increases and if it is overactive, you may experience constipation.

The innermost muscular layer (puborectalis/ pubococcygeus, iliococcygeus, and coccygeus) of the pelvis is very important to the overall function of the pelvis. These muscles help support our entire pelvis every time we lift, carry, during pregnancy, and even when we cough and sneeze. It coordinates with the hip, back and abdominal muscles to coordinate all our core activities.

It is now easy to see that the pelvic floor has significant and numerous responsibilities, but we pay little attention to it. For many years there has been a gap in knowledge and little attention to the musculoskeletal system of the pelvis and that the musculature of the pelvic floor and pelvis is indeed strongly connected to many pelvic diagnoses. Unfortunately, this can lead to delayed diagnosis and care. Weakness, tension, and poor functioning muscles anywhere in the body can lead to reduced ability to carry out daily tasks. The pelvic floor is no different. What might be some of the conditions that can occur when the pelvic floor is not functioning correctly? Pelvic pain is a broad term that can be used to describe a very large category of conditions. It can be a condition in its own right or a symptom of another condition. Chronic pelvic pain (also known as persistent pelvic pain) is defined as pelvic pain that lasts for six months or more. Literature has shown that approximately 85 % of people with chronic pelvic pain have a pelvic musculoskeletal origin to the pain. Interstitial Cystitis (IC) or Bladder Pain Syndrome (BPS) is a condition that causes bladder pressure, bladder pain, and sometimes more widespread pelvic pain.

Imagine the feeling you have when your bladder is full. Now imagine experiencing this feeling much of the time, but it is painful, rather than just a feeling of pressure. Pudendal Neuralgia is when compression occurs at the pudendal nerve. One possible cause of this can be tight muscles and fascia that can create compression on the nerve. The pudendal nerve runs from the back of the pelvis through the deepest part of the pelvic floor near the base of the penis or vagina. Symptoms can include a tingling or sharp pain, discomfort, or numbness in the pelvic floor or genitals. Pudendal Neuralgia can make activities such as sex, sitting, and bike riding difficult or painful. Endometriosis is defined as the growth of tissue that is similar to the uterine lining but it grows outside of the uterus (womb) in females. Scar tissue can develop following an injury or surgery and can create compression or pressure on other structures like muscles and nerves and create a wide variety of symptoms. Sexual Dysfunction is a term used to describe a number of symptoms and as a diagnosis, it can be confusing and frightening. To add to the confusion, there are both older terms and newer terms for the same diagnosis that you might see on the Internet and in professional papers. For example, you might see dyspareunia (pain with sex), vaginismus (involuntary muscle spasms in the vagina), penetration disorder, genito-pelvic pain, and erectile dysfunction.

They can all dramatically change the life of a person suffering from these conditions. Hormones and changes in organs are often thought to be the cause but again, tight muscles can be the cause. Obstetric Pelvic Pain occurs during or after pregnancy. It is usually caused by overstretched muscles, ligament laxity, and irritation (which leads to reduced joint support) strained muscles, and muscle weakness at the pelvic floor, pelvis, or both. Post-Partum or fourth trimester (after pregnancy) issues are a time period when there is an increased risk of pelvic floor issues but, unfortunately, there are a lot of assumptions that what occurs after giving birth is “normal” for a woman. Urinary and fecal incontinence, and back and pelvic girdle pain are all not normal. The greatest amount of healing from delivery is in the first six weeks, but the body continues to heal for months later and requires attention and care for much longer than the six-week time period. Pelvic physical therapy can treat these conditions easily and prevent issues later in life.

Hysterectomy is thought of as a surgery to resolve uterine issues and for many women can eliminate pain related to fibroids, cancers, and heavy bleeding and cramping. What is often not considered is that there can be a reduction in function before and after surgery related to muscle weakness or muscle and fascial restrictions in and around the pelvis. Hip/Low Back Pain is commonly thought of as just an orthopedic condition. It can, however, be a pelvic floor issue. If the support from the pelvic floor is not present then the entire core can suffer and as a result back pain, hip pain, and more can occur. Prostatitis is the swelling and inflammation of a small walnut-sized gland in males called the prostate. The prostate sits just below the bladder. Symptoms of prostatitis can include difficulty urinating, pain in the groin, and pain in the pelvic area. The muscles of the pelvic floor can increase or cause symptoms if they are not functioning well. Cancer care can lead to many changes throughout the body that are a result of treatments (e.g., radiation and chemotherapy) that are necessary to shrink or eliminate cancer cells. Cancers of the pelvic region, vagina, ovaries, uterus, and prostate, as well as breast cancer, are all examples of cancers that can increase the risk of pelvic pain and other pelvic conditions. This is often due to changes in hormones, the impact of medications necessary to treat cancer, and changes in activity levels, which in turn can impact the ability of the pelvic floor to function. Although treatment is usually focused on the area of cancer the pelvic floor should not be ignored as this can significantly impact the quality of life.

Sphincteric conditions can include urinary incontinence: losing urine (pee) when you don’t want to. This can be losing urine during sneezing, coughing, or jumping and during bladder urgency. Fecal incontinence is an involuntary loss of bowel matter (poop) and can occur with urgency, straining, sneezing, and even with unknown cause. Constipation is not always due to just the bowels but can also be a pelvic floor issue. Irritable bowel syndrome can equally be impacted by the pelvic floor.

There are many more conditions that can occur secondary to pelvic floor dysfunction. These are the most common someone will encounter. There is much more detail in “The Musculoskeletal Mystery: How to solve your pelvic floor symptoms” on all of this and more. Basic knowledge of what the pelvic floor and pelvic musculoskeletal system are, and how they should function, can go a long way toward understanding what happens when these muscles are not functioning well. Additionally, knowing what symptoms to look for and where they are coming from can help to alleviate concerns. Lastly, being able to understand and know about muscles of the pelvis and pelvic floor correctly will help you— and hopefully empower you—to talk with your medical practitioner, particularly a pelvic physical therapist, if you need treatment. This can get you the care you or your loved one needs more quickly and effectively.

Ms. Harm-Ernandes has been a physical therapist for over 38 years and began specializing in Women’s Health over 26 years ago. She recently retired clinically from Duke University Health System where she treated a wide variety of pelvic patients in the Urogynecology and Physical Therapy clinics. She was the Co-Director and a mentor for the Women’s Health Physical Therapy Residency Program, responsible for the Women’s Health team program development, and participated in PFDN research projects. She is board certified in Women’s Health (WCS) and Pelvic Bloor Biofeedback. She has served on APTA SACE committee and various committees for AUGS including serving as the Chair and Vice Chair for the APPTAH SIG and AUGS APP conference committee. She enjoys presenting the importance of recognizing and assessing the pelvic musculoskeletal system. She has presented on pelvic physical therapy-related topics including sexual dysfunction, prolapse, pelvic pain, vulvar pain, urinary and fecal incontinence, and the mysteries of the musculoskeletal system for various organizations and societies nationally and internationally. She published “Assessment of the Pelvic Floor and Associated Musculoskeletal System”, in the FPMRS journal in December 2021. In 2021 she published her book, “The Musculoskeletal Mystery: How to solve your pelvic floor symptoms”. She was featured in the summer issue of Bella Magazine and has been a guest on national and international podcasts. Her goal is to provide individuals with the knowledge they need to get proper pelvic care and for everyone to realize that pelvic conditions are common but not normal. Instagram: harmernandes LinkedIn: https://www.linkedin.com/in/ingrid-harm-ernandes-5057773b/ Facebook: https://www.facebook.com/ingrid.harmernandes.71/

NUTRITION FOR HEALTH CONDITIONS Written By Sharon Clare In this article, we are going to offer nutritional advice on several health conditions including heart disease and strokes, cancer, osteoporosis, and diabetes. Heart disease and stroke Heart disease and stroke are major causes of death worldwide. In the UK, heart disease by itself is the biggest single cause of death; with 15% of male and 10% of female deaths in 2014. The number of deaths from heart disease has been decreasing in recent years but it is still one of the major causes of premature death (before 75 years) in the UK and a leading cause of ill health. But the good news is it is largely preventable! Eating a healthy diet can help reduce your risk of heart disease and stroke. The condition that causes most heart attacks and strokes are known as atherosclerosis Atherosclerosis is the build-up of fatty material inside arteries (blood vessels) like the coronary arteries that supply blood to the heart. The build-up of fatty material causes a narrowing in the artery, and as these become more severe, they can restrict the flow of blood so enough blood cannot reach the heart. This can cause the symptoms of angina (such as chest pain and shortness of breath). If the fatty material breaks down (or ruptures), a blood clot can form, which can completely block the artery and lead to a heart attack. Strokes occur if such ruptures happen in arteries in the brain, stopping the flow of blood. Who is at risk? There are several risk factors for atherosclerosis and heart disease. A risk factor is something that that increases your chance of getting a disease.

High blood pressure (hypertension) Having high blood pressure puts strain on your heart that can lead to your blood vessels becoming damaged, making them more at risk of heart disease. Smoking Quitting smoking is the single best thing you can do for your heart health. High blood cholesterol High levels of cholesterol (a type of fatty substance) in the blood can build up in the walls of the coronary arteries, restricting blood flow to the heart and the rest of the body. Diabetes The increased levels of blood glucose that can occur in type 1 and type 2 diabetes can damage the coronary arteries, increasing the chances of heart disease developing. Lack of exercise Not exercising regularly increases the chance of high blood pressure, higher cholesterol levels, and being overweight and obese. These are all risk factors for developing heart disease. Being overweight or obese Research shows that being overweight or obese can raise your blood cholesterol levels, increase your blood pressure and increase your risk of developing type 2 diabetes. Family history of heart disease You are considered to have a family history of cardiovascular disease (CVD) if your father or brother was under age 55 years when they were diagnosed with CVD, or your mother or sister was under age 65 years when they were diagnosed with CVD. Ethnic background For the South Asian population (Bangladeshis, Indians, and Pakistanis), and people with an African Caribbean background, CVD risk can be higher than for the rest of the UK population. Age Your risk of developing heart disease increases with age. Gender Men are more likely to develop heart disease earlier than women.

The more risk factors you have, the greater your personal risk. But there are many things you can do to reduce your overall risk and keep your heart healthy. It’s never too late to start! Even though you cannot do anything to change some of these risk factors, there are several lifestyle behaviors that put you at increased risk that can be changed. The main ones are: smoking a poor diet excessive alcohol consumption lack of physical activity. These factors contribute to the risk of obesity, type 2 diabetes, high blood pressure, and high cholesterol levels, which are some of the strongest risk factors for heart disease.

Top tips for good heart health Cut down on saturated fat and replace it with unsaturated fats – for example, swap butter and coconut oil for rapeseed, olive, and sunflower oils and spreads made from these. Have fish twice a week – one should be an oily type (such as mackerel, salmon, or sardines). Watch your salt intake – aim for less than 6g a day. Check the nutrition label on foods, and do not add salt in cooking or at the table. Include high-fiber and wholegrain foods in your diet like wholegrain breakfast cereals, wholewheat pasta, and pulses (such as lentils and beans). Fruit and vegetables are good fiber providers too. Give up smoking – this is one of the best things you can do to protect your heart. Keep active – aim for at least 150 minutes a week (around 30 minutes a day, five days a week) of moderate physical activity. Do not drink to excess – adults should drink no more than 14 units a week, with several alcohol-free days each week. Aim for a healthy weight.

Maintaining a healthy body weight Maintaining healthy body weight and shape can significantly protect your heart. People who are overweight or obese tend to have a higher risk of certain risk factors for heart disease, such as increased levels of blood cholesterol, high blood pressure, and an increased risk of developing type 2 diabetes. As well as body weight (measured as body mass index [BMI]), your shape can affect your health risk. If you are overweight and carry fat around the waist (apple-shaped), you are at greater risk than if you carry fat on the hips and thighs (pear-shaped).

If you are a man, your chance of developing health problems is higher if your waist measurement is more than 94cm (37inch), and higher still if it is more than 102cm (40inch). If you are a woman, your chance of developing health problems is higher if your waist measurement is more than 80cm (31.5inch), and higher still if it is more than 88cm (34.5inch). Type 2 diabetes prevalence is strongly associated with ethnicity. The International Diabetes Federation and South Asian Health Foundation agree that men from South Asian and Chinese ethnic groups are at increased risk of type 2 diabetes if their waist size is greater than 90cm. Together with being physically active, eating a healthy, balanced diet will help you maintain healthy body weight as well as provide your body with all the vitamins, minerals, and other nutrients it needs to keep healthy. Read on for top tips for eating to keep your heart healthy!

Reducing the risk of cancer In this article, you will find information for those who are interested in knowing how they can help reduce their risk of cancer. If you are a new mum, then breastfeeding may help to protect you and your baby from the risk of certain cancers later in life. Breastfeeding reduces the mother's risk of breast cancer. Evidence also suggests that being breastfed may protect children against being overweight and obese, which in turn reduces their risk of cancer in the future. Top tips for reducing your risk of cancer Eat a healthy, balanced diet – try to eat plenty of fruit and vegetables and include high-fiber and wholegrain foods in your diet like wholegrain breakfast cereals, wholewheat pasta, and pulses (such as lentils and beans), nuts, and seeds. Keep track of your red and processed meat intake – if you on average eat more than 90g (cooked weight) of red and processed meat a day (that’s around 600g a week) cut down to 70g a day (that’s less than 500g a week). Watch your salt intake – aim for less than 6g a day. Check the nutrition label on foods, choose reduced salt versions of foods, and do not add salt in cooking or at the table. Maintain a healthy weight – being overweight or obese is the second biggest preventable cause of cancer after smoking. If you need help losing weight speak to your GP for advice on the support that is available to you. Keep active – aim for at least 150 (2 hours and 30 minutes) minutes a week of moderate activity – that’s the type of activity where you raise your heartbeat and sweat but you are still able to talk. This can be fast walking, dancing, or even housework or gardening if you put enough brisk activity into it! Drink in moderation – try to drink no more than 14 units a week, with several alcohol-free days each week. Give up smoking – smoking is the biggest preventable cause of cancer

Cancer risk It is estimated that healthier diets could help prevent 1 in 10 cancers in the UK. The strongest dietary links are with cancers of the digestive tract – mouth, food pipe (gullet or esophagus), stomach, and bowel (colon). Each year in the UK, more than 331,000 people are diagnosed with cancer. The four most common cancers are breast, prostate, lung, and bowel (colorectal) which make up over half of all these cases. It is estimated that 1 in 2 people will develop cancer at some point in their lives. Many people are affected by cancer, either directly, or because they know somebody who has been affected by the disease. Unfortunately, there are no proven ways to prevent cancer, but the good news is there are some lifestyle measures you can take to help reduce your risk. Cancer is a complex disease, and the risk of developing cancer depends on a combination of factors. Some risk factors you cannot change like your genes but other aspects of your life you can control, for example: smoking overexposure to the sun or sunbeds drinking too much alcohol being overweight or obese lack of physical activity For more information on genetic and other causes of cancer see the Cancer Research UK website. Tobacco is the single biggest avoidable cause of cancer in the world. Smoking causes over a quarter of cancer deaths in the UK and nearly 1 in 5 cancer cases. Obesity is the second biggest preventable cause of cancer after smoking. But eating a healthy, balanced diet can play a key role in reducing your risk of cancer. Eating a healthy, balanced diet Overall, research suggests a link between healthy eating patterns and a reduction in cancer risk, rather than any specific foods, vitamins, or nutrients. There is good evidence that a healthy, varied diet based on the principles of the Eatwell Guide may help to lower your risk of developing certain cancers. Try to:

There are recommendations on certain aspects of the diet and cancer risk, for example, eating too much red and processed meats and salt, may increase the risk of developing some cancers like colorectal cancer and stomach cancer. While eating plenty of foods, such as fruits, vegetables and foods high in fibre, may help reduce the risk of some cancers like mouth, throat and colorectal cancer. Diet and fibre There is strong evidence that eating plenty of foods containing fibre can reduce the risk of bowel cancer. However, many people are not eating enough fibre. On average, adults in the UK get about 18g a day of fibre but should aim for at least 30g a day. Fibre is found in foods that come from plants. Foods high in fibre include wholegrain pasta, bread and breakfast cereals. Pulses, fruit and vegetables, nuts and seeds also contain fibre. A healthy, balanced diet can provide enough fibre to meet the recommendations, but you will need to eat your 5 A DAY, beans and pulses, and other high-fibre foods like whole grains and potatoes in skins. Eating foods high in fibre may also help you to feel fuller for longer, which can help if you are trying to lose weight. Fruit and vegetables Several studies suggest that eating plenty of fruit and vegetables may help reduce the risk of certain cancers. It has been suggested that the beneficial effect of fruit and vegetables might be due to the package of nutrients that they contain such as vitamins, minerals and fibre. They also contain substances called phytochemicals (phyto means 'plant' so these are chemicals naturally found in plants), which may help to protect cells in your body from damage that can lead to cancer.

Eating 5 A DAY Different fruit and vegetables provide different amounts and combinations of nutrients so it’s important to eat a wide variety of different types of at least five portions (1 portion = 80g) of fruit and vegetables each day. Fruit and vegetables are also low in energy (calories) and high in fiber, so could help to prevent weight gain. This is important as obesity is a major risk factor for cancer. Red and processed meat Meat is a good source of protein, vitamins, and minerals, such as iron and zinc, and can be enjoyed as part of a healthy, balanced diet. However, evidence suggests that high consumption of red and/or processed meat is linked with an increased risk of bowel cancer – the evidence is stronger for processed meat. But to put it into perspective, the overall risks of developing bowel cancer because of your consumption of red and/or processed meat are small compared to other factors linked to cancer such as smoking. 'Red meat refers to beef, pork, and lamb. 'Processed meat' refers to meat preserved by smoking, curing or salting, or addition of chemical preservatives, and includes bacon, sausages, salami, and ham.

Salt A high intake of salt and salted foods is linked with an increased risk of stomach cancer. Our intake of salt should be less than 6g (2.4g sodium) a day. On average, people in the UK consume more salt than is recommended. Three-quarters of the salt we eat is already in everyday foods such as bread, ham and bacon, sauces, gravies, and ready meals. So use the information available on food labels to help you identify which foods are high in salt. Dietary supplements If you have low levels of particular nutrients, you may need to take dietary supplements, and your GP may prescribe particular nutritional supplements in certain situations. For healthy individuals, nutritional needs should be met through diet alone, rather than relying on supplements (although vitamin D should be considered by the population in winter months). Dietary supplements are not recommended for cancer prevention. In a review of the evidence, some studies suggested certain high-dose supplements seem to protect against cancer, but others seemed to increase cancer risk. This research was done on specific groups of people and not on the public so making recommendations on the benefits or risks of supplements for everyone is not possible. Therefore, for most people, eating a healthy, balanced diet is a better way of reducing your cancer risk than taking supplements.

Turmeric and cancer The spice, turmeric, popular in South Asian cuisine, has been associated with cancer prevention and treatment. Research has shown that an association between low rates of certain types of cancer and countries where people eat curcumin at levels of about 100 to 200mg a day over long periods of time, although the reasons for this could be because of other factors in these countries. Some laboratory-based studies have shown that curcumin, the active ingredient in turmeric, at high enough doses can kill cancer cells and prevent more from growing. However whilst these studies are promising a larger number of good quality clinical trials are needed in humans before we will know if turmeric has any potential benefit, In the meantime turmeric should not be used instead of cancer treatment but can be enjoyed in a curry as part of a healthy, balanced diet. Maintaining a healthy weight Being overweight or obese is the second biggest preventable cause of cancer after smoking and is estimated to cause 18,100 cancer cases each year in the UK. Worryingly, many people are unaware of the link between obesity and cancer. Being overweight or obese can increase your risk of developing cancers of the esophagus (the tube leading from your mouth to your stomach), stomach, bowel, pancreas, endometrium (lining of the womb), ovaries, prostate, kidney, liver, gallbladder, and breast (in post-menopausal women). Try to make sure your body mass index (BMI) stays within the healthy range of 18.5 to 24.9. This can be done by eating a healthy, varied diet and being physically active every day Staying physically active As well as helping to control your weight research shows that being active or doing exercise has a direct role in preventing some cancers like bowel, womb (endometrium) and breast cancer. Being active can also help to protect against cancers that are linked to being overweight and obese.

Physical activity recommendations for health recommended that we do moderate aerobic intensity physical activity such as cycling or fast walking, for at least 150 minutes over the week in bouts of 10 minutes or more. Moderate activity will raise your heart rate and make you breathe faster and feel warmer. One way to tell if you're working at a moderate level is if you can still talk, but can't sing the words to a song. Or we can take part in 75 minutes of vigorous aerobic activity, such as running or a game of singles tennis, every week. Vigorous activity makes you breathe hard and fast. If you're working at this level, you won't be able to say more than a few words without pausing for breath. Physical activities to improve muscle strength that works all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) should be carried out at least two days per week. If you’re not used to doing much activity, start by working towards 30 minutes a day – remember that doing something is better than nothing. Try and incorporate physical activity into your daily routine, for example, take a brisk walk in your lunch break, cycle or walk as part of your commute to work (or all the way if it isn’t too far), use the stairs instead of the lift, or get off the bus one stop before you usually do and walk the rest of the way to your destination. Sedentary behaviour Sedentary behaviour is a group of behaviours that occur whilst sitting or lying down that require very low energy expenditure such as watching TV, sitting in front of a screen or using your car to take all journeys. Sedentary behaviour is different from physical inactivity, which is a lack of physical activity in everyday life. You can still be sedentary even if you are physically active, for example, if you sit at a desk during the day and exercise in the evening. Interestingly there has also been some research that suggests sedentary behaviours are also associated with increased risks of colon cancer, endometrial cancer and lung cancer. Drinking less alcohol. Alcohol is one of the most well-established causes of cancer. Drinking alcohol regularly can increase the risk of cancers of the mouth, throat, oesophagus, liver, breast and colon.

New evidence of the health harms from regular drinking has emerged in recent years. There is now a better understanding of the link between drinking and some illnesses, including a range of cancers. Stronger evidence has emerged that the risk of a range of cancers, especially breast cancer, increases directly in line with the consumption of any amount of alcohol. To keep the risks of developing these types of cancer to a low level, try to limit your alcohol consumption to no more than 14 units of alcohol per week and have several alcohol-free days a week: half a pint of 4% lager = 1 unit a small glass of wine (125ml) = 1.5 units single spirit and mixer = 1 unit If you do drink as much as 14 units per week, it is best to spread this evenly over three days or more rather than having one or two heavy drinking sessions Breastfeeding Breastfeeding is recommended for several reasons including protecting your baby against certain infections. Breastfeeding also has long-term health benefits and protects you from certain chronic diseases later in life, including some cancers. The Department of Health recommends that babies are breastfed exclusively for 6 months. After that, breastfeeding alongside giving your baby family food for the first two years, or for as long as you and your baby want, will help them grow and develop healthily.

What do these recommendations mean to me? Evidence over several decades points to a simple, fact that you can reduce your risk of cancer by a series of long-term healthy behaviors such as not smoking, eating a healthy, varied diet, keeping active, maintaining healthy body weight, and cutting back on alcohol Reducing the risk of type 2 diabetes This article is aimed at people who do not have a diagnosis of type 2 diabetes but would like to learn more about how they can reduce their risk of developing this condition. Key messages Type 1 and type 2 diabetes occur when sugar in the blood cannot be used properly, and this can cause serious health complications. About 90% of people with diabetes have type 2 diabetes. Type 2 diabetes is strongly linked with overweight and obesity and can be prevented. Although there are several risk factors for type 2 diabetes that are beyond control, eating a healthy, varied diet, being physically active, and losing weight (if necessary) can greatly help to reduce the risk of developing this condition How can I reduce the risk of developing type 2 diabetes? Eating a healthy, varied diet, being physically active, and losing weight (if necessary) can reduce your risk of type 2 diabetes. This page gives you tips on how to do this. Become more active Try to be physically active and maintain healthy body weight (BMI 18.5-25 kg/m2) to reduce your risk of type 2 diabetes. It is recommended that adults choose activities that include aerobic and strength exercises. The recommended minimum amount of physical activity for adults per week is 150 minutes of moderate-level aerobic activity (this should raise your heart rate and make you breathe faster and feel warmer) or 75 minutes of vigorous aerobic activity (this should make you breathe hard and fast) (or a mix of the two types of aerobic activity). Plus strength exercises (such as yoga, exercises like sit-ups or press-ups, or heavy gardening like digging) on two or more days of the week. But don’t worry - you do not have to join a gym! Walking, dancing, swimming, gardening, golf, bowling, and cycling are all activities that count towards physical activity. Activity can also be spread out throughout the day so you can make small changes to your lifestyle, which can add up to a lot more activity. For example, use the stairs instead of taking the lift, leave the car at home for small trips, or get off the bus one or two stops earlier. Even housework can count! These are all achievable ways to incorporate activity into your daily routine

Eat a healthy, varied diet Making healthy food choices and cutting down on the amount of energy (calories) you consume can help achieve healthy body weight and maintain weight loss (if needed) and reduce your risk of developing type 2 diabetes. Calorie and portion size control are very important for those wishing to lose weight. In the UK it is recommended that a healthy, varied diet is based on starchy foods and plenty of fruit and vegetables, and is low in saturated fat, sugar, and salt. These recommendations are based on the latest evidence and apply to the general population If you have a diagnosis of diabetes, foods containing starchy carbohydrates remain an important part of a healthy, varied diet. However, as these foods affect blood sugar levels, it is recommended that you talk with your diabetes healthcare team about the best type and amount to incorporate into your diet. The following recommendations will help you eat a healthy, varied diet: Try to eat meals at regular times throughout the day. Base meals on starchy foods, such as potatoes, rice, pasta, bread, and breakfast cereals, choosing wholegrain or higher fiber versions where possible. Just over a third of the food, we eat each day should be fruit and vegetables. Aim for at least five portions a day and try to eat a variety; green leafy vegetables in particular are associated with reduced risk of type 2 diabetes. Foods high in saturated fat and sugars, such as chocolate, cakes, biscuits, full-sugar soft drinks, butter, and ice cream are not needed in the diet and so, if included, should only be eaten infrequently and in small amounts. Choose beans, pulses, and other vegetable sources of protein (like tofu), lean meat, poultry, and fish, instead of fatty meat or processed meat products. Choose low-fat and low-sugar dairy foods, such as skimmed or semi-skimmed milk and low-fat, unsweetened yogurt. Use unsaturated oils, such as vegetable, rapeseed, and olive oils, in cooking but only in small amounts. Swap butter for lower-fat spreads. Where possible, use cooking methods that reduce the amount of fat in your dishes (such as grilling meat and fish instead of frying and having a boiled or poached egg instead of fried). Choose products lower in salt and use less salt in cooking. If you drink alcohol, do so in moderation - no more than 14 units per week for both men and women

Keep hydrated, and try to drink 6-8 glasses of fluid a day. Swap sugary soft drinks for those without sugar, such as water, tea, coffee, and diet drinks. Osteoporosis Osteoporosis affects 3.5 million people in the UK. It is a condition in which bones lose their strength and are more likely to break (fracture), usually following a minor fall. Fractures caused by osteoporosis can happen in various parts of the body, they occur most often in the wrists, hips, and spine. Half of women and 1 in 5 men (20%) over the age of 50 years experience fractures, mostly because of low bone strength.

Fractures associated with osteoporosis can cause significant pain and serious disability, often leading to a reduced quality of life. For example, a hip fracture needs treatment at the hospital and is linked to lower life expectancy. Bone Basics Did you know that bone is a living tissue? It changes constantly, with bits of old bone removed and replaced by new bone. You can think of bone as a bank account, where you make “deposits” and “withdrawals” of bone tissue. During childhood and teenage years, much more bone is deposited than withdrawn, so the skeleton grows in both size and density. The amount of bone tissue in the skeleton is known as bone mass. Up to 90% of the peak bone mass you will have in your lifetime is developed by age 18 years in girls and by age 20 years in boys, so it is important to “invest” in your bone health even at an early age. Bone mass reaches its ‘peak’ in our late 20s, but the level of bone mass reached varies from person to person. Bone mass begins to fall in both sexes around the age of 35 years. In women, there is a phase of fast bone loss in the 10 years or so following menopause (when monthly periods stop). This is because after menopause the level of estrogen hormone, which protects bones, falls. The decrease then slows but continues throughout the post-menopausal years. In men, there is a steady decline in bone strength with advancing age. The higher the peak bone mass we can get as a young adult and the slower the loss of bone mass in later adulthood, the better. This is partly determined by your genetics, but diet and lifestyle can play a part. Can we reduce our risk of osteoporosis? Many risk factors can lead to bone loss and osteoporosis. Some of these things you cannot change like: ·your genetics - osteoporosis tends to run in families, if a family member has osteoporosis or breaks a bone, there is a greater chance that you will too. your gender: women are more at risk. your age: older people are more at risk. your ethnicity - White and Asian women are at the highest risk. Black and Hispanic women have a lower risk. But there are other things that you can change, and there are many steps you can take to help keep your bones healthy. To help keep your bones strong and slow down bone loss, you can: take regular exercise (you can find more information on the National Osteoporosis Society website) not drink alcohol in excess or smoke maintain a healthy weight - being underweight may increase the risk. Osteoporosis is more common in anorexia nervosa (an eating disorder where a person keeps their weight as low as possible). Eat a diet rich in calcium and vitamin D A healthy diet with enough calcium and vitamin D throughout life is important for bone health. Find out more about the food sources of these nutrients in our resources Calcium Counts and Vital Vitamin D below. Other nutrients for bones There are many other nutrients including protein, vitamin K, magnesium and zinc that play a part in maintaining normal bones. These nutrients are all readily available from a balanced diet and, if you eat a wide range of foods from all the main food groups, it is likely that you will be getting enough and do not need to take supplements. Sharon can help you achieve your fitness goals in the gym, at home & also outdoors. Personal training is available 1-2-1, in couples & also in small groups. Body coach fitness has a holistic approach to health & wellness, fitness, nutrition & sports performance & is dedicated to educating people on the benefits of a healthy lifestyle! Whatever your goals Sharon will help you achieve them. When not training others to achieve their goals Sharon works towards her own, training hard to compete at an international level as a natural physique competitor. www.bodycoachfitness.com www.bodycoachfitness.org https://www.facebook.com/sharon.clare.14

TOTAL LUNAR ECLIPSE IN TAURUS AND WHAT YOU CAN EXPECT ACCORDING TO YOUR SIGN

Written By Linda Watson

This month marks the last Lunar Eclipse of the year. This is a Total Lunar Eclipse occurring on November 8, 2022. The maximum Eclipse will be at 5:59 am EST. Since it is a total eclipse, the Moon will appear to have a reddish or coppery color and is known as the Blood Moon. It is quite breathtaking and I encourage you to step outside to take in this sight. A Lunar Eclipse occurs only during a Full Moon when the Moon passes into the shadow of the Earth. The Sun, Earth, and the Moon are in perfect alignment with each other, with the Sun and Moon on opposite sides of the Earth. Eclipses often open up gateways in the part of our lives being triggered by the Full Moon and can signify the end of a particular phase in our life. A Full Moon is the high point and climax of the lunar cycle, and because this Full Moon is a Total Eclipse, expect to feel the effects of this cycle even more intensely. The Moon is no longer in darkness, it is no longer growing toward illumination, it is completely and astoundingly at her very brightest. She is illuminating all that was hidden before. All the cards are on the table now. We are able to clearly see all of our ideas and plans. It is time to reap the rewards of all that has been leading up to this point in time. Look back on how far you have come and the progress that has been made. This is also the phase when it is important to practice releasing and forgiving. This phase encourages a meditative discipline and a willingness to practice mindful behavior, compassion and kindness toward others. When we release control of anything toxic and negative on a regular basis, we ourselves are cleansed and able to interact in the world from a place of positivity and understanding. When we can truly forgive, we can truly move on. It is one of the healthiest things we can do for ourselves. This is the perfect time for inner work, healing and letting go of lower vibrational energies. Once you have acknowledged forgiveness, it is very important to express gratitude. Forgiveness and gratitude go hand in hand. Gratitude is the perfect replacement for all of the anger, resentment, and grudges you were able to let go of, and allows harmony and balance to be welcomed into your life. The sign that the Moon is in will influence our mood, feelings and activities related to the quality or modality of the sign and the collective tone of the eclipse. Where the eclipse falls in your personal chart will also offer clues about the area of life that will be front and center during this time period. The energy of an eclipse can last up to 6 months or until the next eclipse occurs. This Lunar Eclipse will be in the sign of Taurus. Taurus is a Fixed Earth sign. This indicates a time to get down to business. This is a practical and realistic energy. You may feel a great need for financial or foundational security. Taurus is rooted in its relationship to money, the material side of life, and all that we want to manifest and grow for our sense of self-worth and security. This eclipse is symbolic of fruitfulness, productivity, practicality, luxuriance, and fertility. It brings an instinctive connection to nature. To refresh your memory, this is part of the series of eclipses that occur on the Taurus/Scorpio axis ending next year on October 28, 2023. The opposing Sun will be in the sign of Scorpio, which is a passionate and intense water sign. This cycle is encouraging us to use our will power and passion to manifest our dreams. Venus as the ruler of Taurus, brings determination to our creative pursuits and encourages us to live life through our senses. Pluto being the ruler of Scorpio knows how to transform and shed old worn-out beliefs and habits that are no longer working for us.

What are some of the things we may want to ask ourselves during this Lunar Eclipse in Taurus in order to release and forgive and be able to move on? How do I define my self-worth? Through my possessions, finances, family, relationships, career? Do I look for my value through materialism or status? Where have I been feeling insecure in my abilities? Have I been overindulging in life’s physical pleasures and luxuries? How can I appreciate and value my talents and creative potential? This is the best time to let go of any feelings of unworthiness and be more flexible and open to receiving a new inspired way of being. Develop a spiritual practice based upon earth-based wisdom such as living in harmony with nature and nature’s cycles, following the moon cycles, or working with plants or essential oils from plants and flowers. *For a more personal and in-depth look at your chart and what may be coming up for you, please visit www.soulguideastrology.com and schedule a one-on-one reading. When you sign up for my newsletter, you will receive a complimentary Moon Phase Guide to help you plan your monthly activities. Linda Watson is the owner and creator of Soul Guide Astrology. She is a member of the American Federation of Astrologers. She provides birth chart readings and solar return (yearly) chart readings, offering support, insight and guidance to better help others find their focus and move forward with their dreams. You can schedule a consultation by visiting her website, www.soulguideastrology.com. Find her on Facebook at Facebook.com/linda.watsonastrolog or on Instagram at instagram.com/soulguideastrology