Daily Mushroom Consumption Can Reduce Cancer Risk by 45%!

 

A recent study at the Penn State Cancer Institute discovered that eating just 18 grams of mushrooms daily reduced the risk of cancer by 45 percent!   18 Grams is about a quarter of a cup or about 1 medium size button mushroom.

There is a lot of existing evidence that mushrooms can decrease cancer risk including prostate, cervical, and breast cancer.

One of the many beneficial compounds in mushrooms is Ergothioneine (ETT) which is a unique antioxidant.    Research has shown that ETT is a potent anti-inflammatory and protects cells from damage.

The mushrooms with the highest levels of this compound include Shiitake, Oyster, and Maitake, but more commonly consumed White Button, Cremini and Portobello Mushrooms also contain significant quantities.

Mushrooms and Cognitive Decline

Research has also shown that mushrooms reduce your risk of cognitive decline as you age. 

All non-poisonous mushrooms are beneficial, and the benefits are not destroyed by cooking.   In fact, cooking by microwave or grill is shown to increase the levels of beneficial antioxidants like ETT.

Exercise and Sleep Boost Vaccine Effectivness!

 

You heard that right – there is considerable evidence showing that regular exercisers produce higher level of antibodies in response to vaccinations!   This is particularly true for older adults.

Several studies have examined the link between regular exercise and physical fitness and immune response to vaccination.   A new study provided more evidence.    

In this study scientists recruited a group of young athletes and compared their immune response to flu vaccination to a group of age matched healthy non-exercisers.      The athletes produced significantly higher levels of antibodies and immune cells in response to vaccination compared to their sedentary counterparts.

Exercise can Reduce Vaccine Reactions

Another study with older men looked at two groups:  one did a resistance training workout prior to vaccination and the other group was sedentary during this time.  The workout group had fewer vaccine reactions but their level of immune response was NOT negatively affected.

Sleep and Response to Vaccines

There is extensive evidence showing the link between sleep and immunity!   Therefore, it is not surprising that several studies have shown a relationship between length of sleep and immune response to vaccination.  

A 2020 study showed people who get a good night’s sleep for the two nights prior to flu vaccination have an enhanced immune response.

Other studies have showed that sleep after vaccination also impacts immune response in a positive manner showing increased antibody production.

Take Home Message

The take home message is simple:  regular exercise and prioritizing sleep are key to improving your immune response to vaccination!

Exercise, Covid and Recovery

 

Click this link to watch this short video presentation to learn how exercise affects immunity, helps prepare your body to resist Covid and other Viral Infections:    https://youtu.be/1dWxVzYDtBw  

A Simple Method to Double Your Weight Loss!

 

So, what is the secret?    Logging all the food and beverages you eat!   That’s right science has proven that people who log what they consume can double their weight loss compared to those who do not!

In a recent study those people who self-monitored three or more times per day and were consistent day after day lost the most weight and fat.   Another study showed that people who keep a food diary lost twice as much weight as those who did not.  

According to researchers: 

“It seems that the simple act of writing down what you eat encourages people to consume fewer calories.   Keeping a food diary does not have to be a formal thing.

 Just the act of scribbling down what you eat on a Post-it Note, sending yourself emails tallying each meal, or sending yourself a text message will suffice.

It’s the process of reflecting on what you eat that helps us become aware of our habits, and hopefully change our behavior.”

Writing down or digitally logging what you eat helps keep you from “mindless” eating, and it helps prevent underestimating food and beverage intake.  It has been proven time and time again that virtually everyone underestimates their actual food and beverage intake and how many calories we expend in formal exercise and day to day activities.

The key is to log often – do NOT wait until the end of the day – log everything immediately after you consume it!

Whether you choose to use the Workout Anytime App and the Food and Nutrition App that is part of the Stronger Together App Upgrade vs using paper and pen is simply a matter of personal preference – the key is to get logging your food!