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Five Easy Things You Can Do Now to Help Prevent Breast Cancer
Rather than focusing on breast cancer, Wise Women chooses to focus on keeping our breasts healthy through healthy lifestyle and food choices.
The following tips may surprise you because the actions and foods they suggest run counter to many alternative views of cancer prevention. However, they are backed by solid research – in the lab, with animals, and in long-term human studies. Thus, each of these tips has a solid scientific basis, contrary to the claims of those who intend to sell you their opinions and products.
Embarking on any of these suggestions will definitely reduce your risk of breast cancer. Using them all is even better.
1. Be more active
Evidence continues to mount that a vigorous lifestyle is one of the best ways to reduce breast cancer risk. A study of 20,624 Norwegian women found that those who exercised or worked out regularly reduced their risk of breast cancer by 72%. (NEJM5/1/1997)
For breast health, I walk every day, take a weekly yoga class, and do tai chi twice a week.
2. Eat more unrefined seed foods
All seeds provide phytoestrogens. Women who eat the most phytoestrogenic foods are four times less likely to be diagnosed with breast cancer than those who eat the least. “No studies have shown a degree of risk reduction similar to that seen for phytoestrogens…” (Lancet10/4/1997)
Whole grains such as wheat, rice, corn, kasha, millet, and quinoa are unrefined seed foods. Beans such as lentils, black beans, pinto beans, lima beans, and chickpeas are unrefined seed foods. Nuts, including peanuts, walnuts, almonds, and pecans, are unrefined seed foods. And edible seeds such as sesame, sunflower, and pumpkin are unrefined seed foods. Fruits and vegetables eaten with their seeds — such as strawberries, blueberries, raspberries, kiwi fruit, summer squash, tomatoes, and cucumbers — are considered unrefined seed foods. Even seeds used as seasonings count, such as cumin, coriander, caraway, anise and dill seeds.
For breast health, I replaced all refined carbs – including white rice and white/unbleached flour products such as pasta, bread, cookies, crackers, pretzels, bagels , donuts and cakes – by whole grain products.
3. Eat less vegetable oil; increase animal fats, especially those from dairy products
“Diets high in corn oil make animals particularly vulnerable to chemically induced cancers,” the researchers say. (Scientific News, 6/24/89; 10/2/99) As frightening as this statement is, it applies not just to corn oil but to all vegetable (or seed) oils, including those made from soy, sesame, sunflower, cottonseed, flax and hemp.
If you’re in doubt about eating more animal fats and dairy products to reduce breast cancer risk, consider this landmark study published in the Internal Medicine Archives (1/12/1998). To determine whether food affected breast cancer risk. The diets of 61,000 Swedish women aged 40 to 76 were tracked for four years. The results? For every 5 grams (about one teaspoonful) of vegetable oil consumed per day, the risk of breast cancer increased by 70%. In contrast, for every 10 grams of fat from meat and dairy in the daily diet, the risk of breast cancer was decreases by 55%.
Another study, begun in the early 1970s, tracked the diets of 4,000 Finnish women for 25 years. The recently published results revealed that those who “drank the most milk had only half the risk of breast cancer as those who drank the least”.
American researchers agree. According to a report in International Journal of Cancer (2001), women who drank milk as children and continued to drink it as adults had half the breast cancer rate of non-drinkers of milk. (Yes, I buy organic milk, but the studies used regular supermarket milk.)
Why? Galactose, the main sugar in milk, slows the ovarian production of estradiol, a cancer-promoting hormone. Additionally, milk is high in CLA (conjugated linoleic acid), a fat known to suppress mammary tumors in animals.
For breast health, I use yogurt, cheese, milk, butter and olive oil daily and eat meat once in a while.
Remember that olive oil is extracted from a fruit and not from a seed. Women whose diets are high in olive oil and who regularly eat meat and dairy products have the lowest breast cancer rates in the world. (Journal of the National Cancer Institute01/18/1995)
4. Eat less tofu and soy beverages; eat more miso and tamari
While it’s true that if you start eating soy foods during childhood and continue through puberty, the breast tissue you create during your teenage years will be highly cancer-resistant until after menopause. . However, if you start eating unfermented soy (tofu, soy milk, etc.) after puberty, your risk of breast cancer increases. (Scientific News04/24/1999)
The active ingredient in soy – isoflavone – when given to breast cancer cells in Petri dishes causes them to grow rapidly. (Dong quai and licorice extracts have a similar effect.)
Miso and tamari – fermented soy foods – are the exceptions. Both are strongly cancer preventative, no matter when you start eating them. Animal studies have shown miso and tamari to be highly effective in preventing cancer, even in mice genetically programmed to develop breast cancer. And the more you eat, the more you reduce your risk of cancer.
For breast health, I use miso and/or tamari daily. I occasionally eat tofu or edema. I don’t drink soy milk or eat any other soy products.
5. Eat foods rich in antioxidants; avoiding vitamin C and E supplements
A diet that contains plenty of antioxidant-rich foods definitely reduces the risk of breast cancer. But supplements seem to do the opposite.
Stockholm doctors observed that, among breast cancer patients, treatment failures were higher in women taking vitamin E supplements – and the failure rate increased with dose. Investigating this effect, the researchers found that the cancer-fighting benefits of fish oils “disappeared when [we] gave…antioxidant vitamins.” In fact, when mice with breast cancer were given vitamin E supplements, “the more we gave them, the bigger their tumors grew.” The authors conclude that vitamin E supplements E “preferentially protect a cancer and even help its spread.” (Scientific News29/04/1995 and 15/07/1995)
Vitamin C (synthetic ascorbic acid) supplements are misused by body tissues. But cancer cells seem to thrive on it. (Research against cancer, 09/15/1999) A new “chemotherapy” binds a lethal form of zinc to a molecule of ascorbic acid; when the cancer eats the ascorbic acid, the zinc is released to kill the cancer cell.
For breast health, I eat 5-7 servings of dark green and bright red/orange foods daily.
In addition to being active, choosing a diet rich in phytoestrogens, eating one or more servings of dairy products daily, regularly using miso and tamari, and avoiding vitamin supplements, here are three more things you can do to help prevent breast cancer:
6. Sleep in the dark
Exposure to light at night increases the risk of breast cancer. The Journal of the National Cancer Institute (8/17/2001) reports that chronic suppression of melatonin – an anticancer hormone produced only in the dark – increases the risk of breast cancer by at least 36%.
For breast health, make sure there is no light (except moonlight) in the room where you sleep. Not even a night light. Not the light of a clock. Not the little lights on the electronics.
7. Drink an infusion of red clover flowers
Red clover is a powerful anti-cancer herb. It contains ten times more phytoestrogens than soy, and in a more complete form. I saw it clearly on the spot cancers and precancerous polyps hundreds of times. Since many breast cancers take 7-10 years to grow big enough to see on a mammogram, I drink a liter of red clover tea every week and skip the mammogram.
To prepare the infusion:
- Place one ounce, by weight (about one cup by volume), of dried red clover in a quart canned jar.
- Fill the pot to the top with boiling water and close the lid.
- Let steep for four hours or overnight.
- Filter and drink.
- Refrigerate excess and drink within 24-36 hours.
For breast health, I regularly drink red clover tea.
8. Eat seaweed as a vegetable
If the long-lived, cancer-free Japanese have any secret, it’s seaweed, not soy. A sprinkle of kelp as a seasoning is nice, as are nori rolls – but neither does much to prevent cancer. For this we need to eat seaweed as a vegetable – at least one half-cup serving per week. Wakame, kombu, kelp, and alaria are particularly effective, but sea palm fronds, hijiki, nori, and dulse can be used occasionally.
There is a rich variety of seaweed available at Chinese grocery stores, health food stores, and through the mail.
These eight tips – five easy and three harder – will dramatically increase your chances of becoming a wild, wise old woman with healthy breasts. It’s the Wise Woman Way around the world.
Legal disclaimer: This content is not intended to replace conventional medical treatment. Any suggestions made and any herbs listed are not intended to diagnose, treat, cure or prevent any disease, condition or symptom. Personal instructions and usage should be provided by a clinical herbalist or other qualified healthcare professional with a specific formula for you. All material contained herein is provided for general information only and should not be considered medical advice or consultation. Contact a reputable medical professional if you need medical attention. Exercise your autonomy by asking for a second opinion.
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