The Nation Newspaper

Tag: Dr. Cory Couillard

  • Daily walk prevents breast cancer

    Daily walk prevents breast cancer

    New research has found women who walk an hour every day can reduce their risk of developing breast cancer. Even more encouraging, more frequent and vigorous exercise was found to provide additional protection.

    The study, published in Cancer Epidemiology, Biomarkers and Prevention followed more than 73, 000 women over 17 years. Researchers found a 14 per cent reduced risk when compared to women with sedentary lifestyles.

    Exercise consisting of over seven hours per week was associated with a 25 per cent reduced risk.

    This is encouraging news for women who aren’t very active or sporty. “The nice message here is, you don’t have to go out and run a marathon to lower your breast cancer risk, …go for a nice, leisurely walk an hour a day to lower risk,” says Alpa Patel, senior epidemiologist.

    Walking appears to help cut down the amount of body fat that is directly linked to cancer-stimulating hormones such as insulin and oestrogen. Being physically active can improve insulin control and burn fat in high-risk areas of the body. Excess fat around the waist may affect one’s breast cancer risk more than the same amount of fat around the hips or thighs.

    Strength training (exercising with weights) is also beneficial to help burn off abdominal fat. Spot exercising, such as doing sit-ups, can tighten abdominal muscles, but is not an effective way to lose belly fat according to Harvard Medical School.

    “Diet is also important. Pay attention to portion size, and emphasize complex carbohydrates (fruits, vegetables, and whole grains) and lean protein over simple carbohydrates such as white bread, refined-grain pasta, and sugary drinks,” they added.

    Unhealthy saturated and trans fats have also been linked to abdominal obesity and one’s breast cancer risk. Saturated and trans fats are commonly found in highly processed foods that are often high in energy and low in essential nutrients.

    All fats are not harmful to one’s health and are actually needed to lose weight, balance hormones and fight cancer. Unsaturated, or healthy fats are found in polyunsaturated and monounsaturated fats. These fats are found primarily in fish, plant oils, seeds and nuts – all of which have been
    shown to lower one’s risk of developing breast cancer.

    Drastically cutting the amount of energy in one’s diet, especially while engaging in regular exercise is not recommended. Too little units of energy can force the body into starvation mode, slowing one’s metabolism and ironically storing more fat around the mid-section.

    The best weapon in overcoming breast cancer is the ability to prevent it from occurring in the first place. It’s important to apply proactive lifestyle habits in one’s life versus reactively trying to treat or reverse cancer when it could be too late.

    Couillard is an international health columnist that works in collaboration with the World Health Organization’s goals of disease prevention and global health care education. Views do not necessarily reflect endorsement.

    He can be contacted through:

    Email: drcorycouillard@gmail.com
    Facebook: Dr Cory Couillard
    Twitter: DrCoryCouillard

  • Does sugar induce disease?

    Does sugar induce disease?

    Serious questions and concerns constantly arise in the medical community about dietary recommendations. Some doctors say, “don’t take sugar” while others say, “when you lack sugar in the body, you end up developing

    cancer.” Which one is it?

    Every person regardless of health status should be encouraged to improve and modify their diet in order to help control the growing threats of diabetes, heart disease and cancer. The trouble starts when many people seek advice from a doctor, a dietician, a friend or even unqualified individuals. The recommendations often vary greatly.

    Hippocrates is known as the founder of modern medicine and is regarded as the greatest physician of his time. One of his most famous but often forgot about quotes is,”Let food be your medicine and medicine your food.”

    *Your body needs carbohydrates*

    The truth is that sugar broken down from carbohydrates is one of the body’s most important fuel sources. It’s readily accessible by most organs and tissues, available in large quantities and a preferred fuel for the brain and muscles. Everyone is different and no one diet is right for everyone.

    Be weary of anyone that promotes only one diet regardless of person or condition.

    Understanding the sources of carbohydrates is the key to carbohydrate recommendations and a balanced diet. Sugar is often thought to be only the white, granular substance that you add to cakes, coffees and teas. Sugar is also found in pasta, rice, breads as well as vegetables and fruits.

    Essentially all fruits and vegetables would be classified as bad, if sugar were bad. General claims that sugar produces disease will create more harm than good. Healthcare professionals need to be more specific and differentiate good and bad carbohydrates.

    High glycemic index carbohydrates like soda, chocolate and cake will enter the bloodstream rapidly and cause blood sugar levels to significantly spike. This spike in blood sugar is known to elevate insulin, stress hormones and the inflammatory process that is known to produce disease in the body.

    Berries, apples and nearly every vegetable are better sources of carbohydrates because they take longer to digest; reducing the time it takes for blood sugar levels to increase.

    A food’s ranking on the glycemic index doesn’t solely indicate whether it’s a good or bad choice. As a general rule of thumb, whole foods—such asvegetables—are superior to processed, commercialized carbohydrates regardless of where the items fall on the glycemic index.

    You don’t need the glycemic index to make wise choices. Just eat the majority of your calories from whole foods: meat, fish, fruit, vegetables, dairy, and nuts. This will automatically eliminate junk foods and will provide a diet that is rich in vitamins, minerals and other healthful nutrients.

    *Can I eat junk food and exercise?*

    Diet is always important regardless of physical activity levels. One cannot exercise into a good diet. Eating highly processed, high glycemic index foods will directly inhibit the results being sought by exercise.

    Consuming whole foods will enable one to exercise longer, more efficient and allow one to recover faster.

    The key to health is selecting the best carbohydrates. Eliminate items that are stored in a can or a box and seek out fresh produce, lean meats and consume a variety of nuts such as walnuts, almonds and pecans.

    Dr. Cory Couillard is an international healthcare speaker and columnist for numerous newspapers, magazines, websites and publications throughout the world. He works in collaboration with the World Health Organization’s goals of disease prevention and global healthcare education. Views do not necessarily reflect endorsement.