Exercise Significantly Reduces Cancer Risk.

Exercise Significantly Reduces Cancer Risk

Exercise Significantly Reduces Cancer Risk

“There is strong epidemiological evidence that regular physical activity protects against colon cancer. Current estimates suggest that achieving the highest vs lowest level of physical activity reduces the relative risk of developing colon cancer by 12% to 28%. Physical activity after a colon cancer diagnosis is also associated with a decreased risk of cancer-specific mortality and recurrence.”

“The biological mechanisms underlying how physical activity reduces colon cancer risk have mainly been attributed to decreased adiposity and associated reductions in circulating insulin and proinflammatory cytokines.”

“However, the epidemiological evidence, including both observational and Mendelian randomisation studies, demonstrates that physical activity is inversely related to colon cancer risk independent of adiposity.”

“These findings suggest that the systemic responses to acute aerobic exercise inhibit colon cancer cell proliferation in vitro, and this may be driven by IL-6-induced regulation of DNA damage and repair. This mechanism of action may partly underlie epidemiological associations linking regular physical activity with reduced colon cancer risk.”


Exercise significantly shifts human metabolism towards health and thus improves all aspects of physical and emotional health. This is because humans are genetically designed to require exercise in order to express physical and emotional health.

Exercise is, literally, an essential nutrient for humans and a deficiency of daily exercise is a primary causal factor in all chronic physical and emotional illnesses.

Exercise is an evidence-based real panacea for preventing and resolving chronic illnesses including cancer, obesity, diabetes, heart disease, immune system dysfunction, brain dysfunction, depression, digestive disorders, sexual dysfunction and virtually every other chronic illness. No drug ever has or ever will ever match the proven benefits of exercise (or healthy eating or healthy thinking).

Exercise is FREE and the only side effect of exercise is greater overall health and quality of life!


If you want to get and stay well, you need to exercise every day, you need to eat a healthy diet, and you need to have healthy attitudes, emotions, and social interactions. There is simply no other way.


Orange et al. (2022) Acute aerobic exercise-conditioned serum reduces colon cancer cell proliferation in vitro through interleukin-6-induced regulation of DNA damage. Int. J. Cancer. 2022;151(2):265–274.

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High blood pressure? What the research says your options are.

High blood pressure? What the research says your options are

High blood pressure? What the research says your options are

Free Crop anonymous male holding transparent glass bottle of water in hand against beige wall with shades during sunny day Stock Photo

Epidemiological and experimental studies indicate that omega-3 polyunsaturated fatty acids (ω3 PUFA’s), preferably including docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), can have cardiovascular health benefits by reducing modifiable risk factors.

“The optimal intake for both systolic and diastolic blood pressure reductions (mm Hg) was obtained with moderate doses between 2 g/day and 3 g/day.”

“Subgroup studies showed stronger and approximately linear dose-response relationships in hypertensive, hyperlipidemic, and older populations.”

“This dose-response meta-analysis indicates that the optimal combined intake of omega-3 fatty acids for blood pressure reduction is likely between 2 g/day and 3 g/day. Doses of omega-3 fatty acid intake above the recommended 3 g/day may be associated with additional benefits in lowering blood pressure in high-risk groups for cardiovascular diseases.”

“Clinical implications: An optimal dose of omega-3 fatty acids may be necessary for blood pressure control in the general population, but individuals at high risk of developing cardiovascular diseases may benefit from higher doses.”



Omega-3 fatty acids are essential nutrients, which means that humans genetically need sufficient intake of these nutrients to promote health and prevent disease. Every cell in every organ in the body requires omega-3 fatty acids for proper structure and function.

Therefore, inadequate intake of omega-3 fatty acids alone is a risk factor for high blood pressure, high cholesterol levels, high blood sugar, inflammation, and reduced immunity. These are all primary risk factors for heart disease, cancer, obesity, diabetes, dementia, depression, irritable bowel syndrome, Crohn’s disease, and virtually every other chronic disease.

Your body and brain simply cannot function properly without adequate intake of omega-3 fatty acids, and inadequate intake is a primary causative factor in nearly every chronic disease.



Prevention is always the best approach. High blood pressure can be caused by various factors such as stress, poor nutrition, lack of exercise, so it’s important to address those measures.

In addition, it is crucial to ensure that you get sufficient omega-3 fatty acids daily. Consuming a variety of omega-3 rich foods like cold-water fatty fish, chia seeds, walnuts, flaxseed, hemp seeds, egg yolks, seaweed, algae, and chlorella can help. However, the easiest, most efficient, and cost-effective way to do this is by supplementing with high-quality fish oil.

We recommend the following product because we know the company checks the source for heavy metals, which is not the case with all omega-3 supplements. You can find it available for purchase online or in-store at Holland & Barrett.


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Principles for restorative breaks

Principles for restorative breaks

Principles for restorative breaks



When we think about time, it’s often that there’s not enough of it. What we often miss is that timing when we do things is a huge part of using our time well.

We tend to move through the day in three stages – a peak, a trough, and a recovery. And most of us move through it in that order. Those of us who are strong night owls go in reverse order. You also see a pattern of mood that follows the same sort of trajectory where we have an elevated mood in the morning. It drops in the early afternoon and then rises again late in the day. In the mornings, during the peak, most of us excel at heads-down focus: analytic work that requires sharpness and vigilance. The trough is good for routine administrative work. Later in the day, during the recovery, most of us do better on insight and creative work that requires less inhibition and resolve. A better mood with less inhibition can lead to great ideas.

Using the time of day to your advantage can lead to much better decision-making and fewer errors.

Another way to use timing is with breaks. The common view seems to be that amateurs take breaks; professionals don’t. And it’s the exact opposite. Professionals take breaks, amateurs don’t. Breaks are part of the performance.

Breaks can be as simple as standing up, shaking your arms and legs, flexing your muscles and rotating your core before sitting back down. You can also follow the 20-20-20 rule: for every 20 minutes spent on a task, spend 20 seconds looking at something 20 feet (6 meters) away.

Some guiding principles for restorative breaks:

  • Doing something is better than doing nothing. High performers work for fifty-two minutes and then break for seventeen minutes. Other research has shown that breaks scattered throughout strenuous tasks decrease fatigue and increased productivity.
  • Moving your body is better than being stationary. Hourly five-minute walking breaks can boost energy levels, sharpen focus, improve mood throughout the day and reduce feelings of fatigue in the late afternoon.
  • Being social is extremely important. Talking with coworkers about something other than work is effective at reducing stress and improving mood. We are wired to connect and be in a group. Lack of connection can lead to a multitude of mental health problems.
  • Outside is much better than inside. When the sun comes out, try to get a walk in with some fresh air. Listen to a podcast or your university class or take a meeting whilst walking outside.
  • Fully detached is better than semi-detached. Tech-free breaks reduce emotional exhaustion. Turn off your phone for a period of the day.

Some other time-specific activities:

  • Coffee: Avoid coffee immediately after you wake up, rather wait 90-120 minutes after waking for your first cup. It’s also a good idea to have your last hit of caffeine no later than 8 hours before you plan on going to sleep to minimize the effects of the stimulant on your sleep quality. Avoid drinking coffee near to eating as coffee reduces the amount of nutrients you can absorb from your food, so delay coffee for at least 1 hour after eating.
  • Sleep and wake time: It’s important to have a fixed bedtime and waking time. The body has a built-in circadian rhythm that functions best with routine.
  • Hormone levels: Many of our hormones oscillate through the day and night. Cortisol, for example, should be highest in the morning and lowest in the evening. The timing of hormones is important as a break in this cycle affects many of the systems in your body.
  • Timing of meals: intermittent fasting, where you cycle between periods of eating and fasting, may benefit heart health, reduce inflammation, and improve cell repair processes. Note: intermittent fasting is not for everyone. The evidence is based mostly on males, therefore for females we can still time our eating patterns, but it’s important not to have big swings in blood sugar levels. It’s also important to time your biggest meal of the day around your sleep schedule – so avoid a large or starchy meal at night as this can reduce sleep quality.
  • Sunlight: It’s important to expose your eyes to indirect sunlight so your brain knows that it’s daytime and releases the appropriate hormones for the day, the best time is in the morning. On sunny days, don’t feel that you always have to wear your sunglasses when it’s sunny. Sunlight helps a myriad of bodily processes such as setting your sleep-wake cycles. This works in reverse for nighttime. When it gets time to sleep, it is time to reduce light. This signals your brain to increase sleep hormones.

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