Oats
Among all nutraceuticals (foods with medicinal properties) oatmeal and oat bran are the most potent. Packed with soluble fiber, they create a gel-like substance in the digestive system that bonds with cholesterol molecules and prevents them from entering the blood stream. Harvard University conducted a study that analyzed over 60 trials and found that even small amounts of soluble fiber added to a daily diet could reduce cholesterol by 5 points. Other good sources besides oats are kidney beans, apples, and pears.

Red Yeast Rice
This yeast that grows on rice contains compounds that inhibit the body’s production of cholesterol. Studies have found that people who took this in supplement form were able to drop their bad cholesterol by 23% without making any other changes to their lifestyle at all. When combined with healthier changes to diet and exercise, they were able to drop it by 42%. It’s also less likely to cause the painful muscle disease myopathy than typical cholesterol lowering statin drugs.

Macadamia Nuts
Even with 76% total fat by their weight, it’s mostly monounsaturated fat. This is beneficial in helping to lower bad cholesterol (LDL) without harming levels of good cholesterol (HDL). All nuts are high in antioxidants like omega 3 fatty acids, and vitamin E, but macadamia nuts are the highest in monounsaturated fats. Studies from the University of Hawaii concluded that total cholesterol of those who added macadamia nuts to their diets for a month was 10 points lower than those who did not.

Green Tea
Loaded with some of the most potent antioxidants called polyphenols, green tea can lower bad cholesterol and keep it from forming plaque in blood vessels. In some studies, drinking 5 cups of green tea daily lowered cholesterol by 9 points compared to those who didn’t drink any. Black tea also contains these antioxidants, but nowhere near the concentration of green tea. 3-5 cups a day is optimal for best results.

Pistachios
Pistachios are high in a form of vitamin E called gamma-tocopherol that has been shown to be protective against certain types of cancer, including lung.  Participants of a recent study who ate roughly two ounces of pistachios a day for four weeks showed a significant increase in gamma-tocopherol.  Your best bet is to try to have a few handfuls daily.

Onions
When researchers compared the 10 vegetables that are most frequently consumed in the US, onions had the 3rd highest level of phenolic compounds, which are thought to be among the most potent anticancer substances in foods.  A Finnish study of men who frequently ate onions and other foods high in phenolic compounds showed that they were 60% less likely than those who ate smaller amounts.

Pumpkin
All varieties of winter squash are extremely high in beta-carotene.  A long running Japanese study of over 57,000 people found that the participants who ate the most pumpkin had the lowest rates of gastric, breast, lung, and colorectal cancers.  Alternatives to pumpkin are carrots, broccoli, and all winter squashes, including butternut, acorn, and spaghetti squash.

Tea
A recent study showed that people who drank two or more cups of either black or green tea daily reduced their risk for squamous cell carcinoma by 30%.  This effect seems to grow over time, as some study participants who had drank tea daily for up to 47 years reduced their risk by 51%.  It is believed that anti-oxidants in tea can counter free radicals that are triggered by sun exposure.

“Underwire bras are too tight, and compress the lymphatic system of the breast, which causes toxins to accumulate and increase risk for cancer.” This is simply not true, and most who have theorized this have been debunked as there is no scientific evidence to prove this. Most doctors and scientists agree that the type of underwear or tightness for that matter have no relation to cancer risk.

“Only women with a family history of breast cancer are at risk.” Close to 70% of women who are diagnosed with breast cancer have no obvious risk factors for it. Family history does carry risk, especially if it’s a first degree relative which includes parents, siblings, or children who have had it. Risk can double if this is the case, and it can be even higher with 2 first degree relatives.

“Breast cancer always comes in the form of a lump.” A lump can indicate a number of breast conditions, which can include cancer. However, this isn’t the only way to tell that cancerous changes are occurring. Swelling, irritation, dimpling, pain, redness, scaliness, or thickening of the skin are all typical signs of breast cancer, and are just as much cause for concern as a lump.

“If you’re at risk, all you can do is watch for the signs.” There are a great number of proactive things that women can do to preempt breast cancer besides just waiting for it to happen. Losing weight, getting regular exercise, quitting both tobacco and alcohol use, and having regular exams are just a few of the ways that women can stay ahead of the curve.

Stay lean
One of the most important ways to lower breast cancer risk is to avoid gaining weight. If you’re already overweight, trimming down before age 45 will lower the chance of developing breast cancer post menopause. Exercise can help to lower the levels of hormones which are related to breast cancer. Studies involving more than 100,000 women showed that those who exercised regularly were at less risk for breast cancer.

Moderation
Even though the correlation between diet and breast cancer prevention has been inconclusive, there has been a lot of hard evidence relating it to alcohol consumption. There has been much information about the positive benefits of moderate alcohol intake and heart disease- which kills far more women than breast cancer. However, if you are have other risk factors for breast cancer or a family history of it you may want to avoid it altogether.

Forget supplements
Soy foods are very common in eastern countries like China and Japan, and those countries also have some of the lowest breast cancer rates in the entire world. Soy foods like tofu have been shown to slightly lower risk for breast cancer, but soy supplements can have the exact opposite reaction. There are agents present in these supplements that can act like estrogen in the body, and cause cell changes that increase risk for cancer.

Fruits and Veggies
There hasn’t been much solid evidence linking diet to cancer risk, but there are facts that support the fact that maintaining a healthy weight (which can be achieved by eating a diet that is lower in calories) can. Studies from UC San Diego reveal that women who eat at least 5 servings of vegetables or fruits daily have cut their risk of breast cancer related death by half.

Cardiovascular
Some treatments of non steroidal anti inflammatory (NSAID) drugs can help prevent the occurrence of stroke and heart attack in people who are more at risk. For example, many people get relief from the blood thinning effects of a low dose aspirin regimen. However, most other NSAID drugs besides aspirin can increase blood pressure. When using drugs like this, be sure to not exceed the recommended dosage as it can increase your risk for cardiovascular events.

Gastro-Intestinal
NSAIDs can eliminate substances in the GI system that protect the lining of the digestive tract. This, combined with the acidity of many NSAIDs can cause irritation, and potential bleeding. Nearly 20% of all people who regularly take NSAIDs experience some form of gastro-intestinal irritation. Unfortunately, this often leads to ulcers in the stomach, esophagus, or duodenum (part of the small intestine).

Liver disease
Liver damage from NSAIDs are rare, and usually occur in those who are already suffering from some form of liver disease. However, studies have shown that certain drugs can increase the level of liver enzymes that circulate through the blood stream. If your doctor has determined that there may be an increase in these enzymes, stop using NSAIDs right away. These enzyme levels will usually decrease after you stop.

Asthma
Over 20% of adults already suffering from asthma say that the symptoms get worse when they take aspirin. Some cases have even been reported of aspirin causing respiratory problems and difficulty breathing in people without asthma. These symptoms are highest among those wh also have had nasal polyps or recurring bouts with sinusitis.

Purple Sweet Potatoes
Loaded with antioxidants just like orange and yellow sweet potatoes, the pigments in the purple variety give it some distinct advantages in promoting brain health. These pigments help preserve the integrity of blood vessels that transport oxygen to the brain that normally diminish as we age. Keeping these blood vessels in good working order will ensure a healthy supply of blood to the brain. The best results will come from eating one sweet potato twice a week with the nutrient rich skins intact.

Coffee
Though not the primary reason for consumption of coffee among most people, it actually has the ability to protect the fat component of cells against oxidative stress. This creates a positive effect of protecting brain cells, as the human brain is made up of 60% fat. Home brewed coffee tends to have less caffeine than varieties bought in a coffee shop, and will be a better choice considering that the best benefits come from drinking 2-4 cups a day. If you’re sensitive to caffeine, drink less or drink decaffeinated coffee instead.

Ginger
Ginger is a potent anti-inflammatory, and can preempt the manufacture of inflammatory brain chemicals, and potentially slow down the progression of inflammation related conditions like Alzheimer’s disease. A 500 milligram supplement capsule a day is the best dosage, but you can also add one teaspoon of fresh ginger or one half teaspoon of powdered ginger to a meal 2-3 times a week.

Sardines
Most people that think of fish for their brain boosting omega-3 fatty acids usually think of salmon or mackerel. However, sardines are loaded with them and are also far less likely to be contaminated with mercury than larger fish. They’re also budget friendly, and conveniently canned and often require no cooking. Include 3-4 servings of omega-3 rich fish in your meals weekly. Be sure to trim the skin when cooking other fish, as that will also reduce mercury content.

Fish oil
Omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid are known primarily for lowering harmful blood fats called triglycerides. They can also help to mildly lower blood pressure. A daily dose of 1 gram can help with blood pressure, but 2-4 grams is recommended for lowering triglycerides. If you are already taking a blood thinner, talk to your doctor before starting to take fish oil as it can increase bleeding risk in these situations.

CoQ10
Typically combined with niacin (vitamin B-3), CoQ10 can help to minimize side effects from cholesterol lowering statin drugs like muscle weakness. It can also help to enhance the energy production in cells, and inhibit blood clot formation. Typical dose is 50-100 milligrams daily.

Red yeast rice
Available in tablet, capsule, powder, and liquid forms, this is an extract of red yeast that is fermented onto rice. It has long been used by the Chinese, and it can mimic the same actions as statin drugs for lowering cholesterol. Average dose is 600 milligrams, twice a day, but can be enhanced with combined with naturally occurring plant sterols. These can be found in small amounts in fruits and vegetables, but also in supplement form. Add 400 milligrams of these for best benefits.

Lycopene
Found in tomatoes, watermelon, pink grapefruit, red bell peppers, and papaya, this phytochemical can be helpful in lowering blood pressure. Research has proven it can lower systolic (top) blood pressure by 10 points, and diastolic (bottom) blood pressure by up to 4 points. It is a potent antioxidant, and has even been thought to have cancer preventing properties, but they have not been proven. 10 milligrams daily is the average dose.

Sunburn
Not only your skin, but your entire body can be dried by a sunburn, so be sure to drink plenty of water to stay hydrated. There are some great remedies in your kitchen for dealing with the pain. If your eyelids are burned, soak tea bags in cool water and apply them to decrease pain and swelling. Wrap some dry oatmeal in gauze and run water through it for a few minutes. Remove the oatmeal and soak a cloth in the liquid leftover and apply every few hours.

Heat exhaustion
Unlike the winter months, summer weather predictions are usually pretty accurate. Keep this in mind, and plan ahead for extreme temperatures. Limit consumption of both caffeine and alcohol, as they both speed up the dehydration process. If someone is already suffering from heat exhaustion, either splash them with cool water or apply cool towels rather than submerging them in water. This will allow the water to evaporate and absorb more quickly and have a better cooling effect.

Mosquito bites
Mosquitoes can spread a number of diseases, so the first thing you should do once you’ve been bitten is to clean and disinfect the area where it appears with soap and hot water. To help prevent or reduce the inflammation caused by a bite, wet the affected area and rub an aspirin over the bite as soon as you can after it appears. Dissolve baking soda or Epsom salts in water, dip a cloth into that water and place it on the skin of the affected area for 15-20 minutes to help alleviate the itching.

Bee stings
The most important thing to do in order to avoid pain and swelling from a bee or wasp sting is to act fast, no matter what treatment you choose. Just like mosquitoes and flies, bees often are carriers for some nasty bacteria. Clean the area first, and then scrape the stinger away so that it doesn’t continue to pump venom into your skin. Apply a paste made of powdered activated charcoal to draw the poison out. Mud is an acceptable substitute, as not everyone keeps activated charcoal lying around.

Onion
Many ancient cultures believed in the healing and preventative powers of onions. Even ancient Greek athletes used them prior to competing. Over the years, a number of these age old theories have been put to the test, and more often than not they’re proven true. The sulfur compounds in onions can reduce the symptoms of diabetes, and they’re loaded with quercetin too, which prevents inflammation and helps prevent a number of different cancers.

Cayenne Pepper
Used for anything from pain relief to aphrodisiacs, cayenne peppers have been a staple of the “new world” since Columbus brought them here. These peppers get their heat from capsaicin, and that’s also where the pain relief aspect comes in. Studies have shown that it reduces the chemical reaction that sends pain messages to and from the brain.

Plantain
Not to be confused with the banana-esque tropical fruit of the same name, this plantain dates back to the 12th century as a poultice for everything from insect bites to wounds and burns. The plant has numerous antimicrobial properties that can help heal the skin and sooth burns and bites. The seeds are also used as the fiber source in laxatives.

Parsley
Dating back to 1629 when it was recommended and prepared for the Queen of England, parsley root has been used for health of the urinary tract. This benefit can be accredited to its ability to increase urine output. For the best result, drink tea made with parsley three times a day, or eat parsley leaves regularly for long term benefits. The chlorophyll in parsley also makes it a good breath freshener.

Put your lifestyle in perspective
The way you live your life can affect the level of stress that you carry. It’s much easier said than done, but finding a balance to your work, personal, and family life can be the key that unlocks the door to peace for many. Look at how you spend your time daily and find what really matters and what doesn’t. Also be sure that you get enough sleep, because that’s when your body recharges and recovers from daily stress.

Change the way you think
When you’re under stress, it’s easy to feel bad about yourself. This can cause you to lose sight of what’s important on a day to day basis. You may focus on only the negative aspects of a given situation and not even consider what positives may come from it. This can be the beginning of a vicious circle, as negative thinking like this can cause more stress. Think about all aspects of a situation when dealing with a stressful problem. Look at it from multiple angles and identify things that you can change, and find ways to work around or deal with what you cannot.

Relax your mind
Spend some free time with a hobby that you enjoy, or with a pet. Share your thoughts and feelings with others, because if you let it build up it can become toxic. Many people find relief from stress in meditation. Focusing on the here and now of the specific moment can allow things that were previously stressing you to melt away. Some people go a step beyond simple meditation and undergo hypnosis, which you can even do yourself with a little research.

Relax your body
Regular exercise, even in small amounts can relieve muscle tension from stress. It helps oxygenate your muscles and improve circulation. Deep breathing exercises can help set you on the right course as well, and are recommended with such other body relaxation techniques as tai chi and yoga. Try combining some of these techniques in the spare time you create from evaluating your lifestyle.