A Post-Cancer Letter To Pre-Cancer Me

 Dear Pre-Cancer Me…

Oh, hey girl. You’re looking great. Cute shoes. 

...But you may want to sit down. I’ve got a little bomb to drop on you. 

This won’t make sense right now, but hear me out…you’re gonna get cancer.

I know, right? Crazy. Stage three. Ovarian. Lots of chemo and surgery ahead. Say “sayonara” to your uterus, spleen, ovaries, hair, and breasts. And super sorry, but…four years after your diagnosis, you’ll still be dealing with one pesky area in your liver. 

Here’s the thing: hindsight is easier than foresight. 

Post-Cancer Me has a whole different perspective on things. This makes sense because when you’re in the midst of a stressful and chaotic experience, it’s nearly impossible to retain a neutral, logical outlook. 

And just to give you a heads up…

You’re gonna need to endure twenty-four chemo sessions. 

A hysterectomy. A splenectomy. A double mastectomy. 

An infection from the mastectomy, and a subsequent five-night stay at the hospital for round-the-clock antibiotics. 

A ruptured tissue expander in your left breast, then a quick surgery to replace it. 

A collapsed breast pocket, and a subsequent breast reconstruction surgery. 

Two liver ablations to kill a liver tumor. 

Then a one-time dose of radiation to kill it for the THIRD time. 

Hopefully, that’s it. Only time will tell.

But look - among all that trauma and chaos, you’ll also gain a new sense of strength. A sense of purpose. 

Clarity. 

You’ll publish a memoir, and write another one. You’ll fall in love with weightlifting. You’ll finally go to see a therapist and start prioritizing your mental health. You’ll learn more about yourself in those four years than you have in your entire life.

So darling, Pre-Cancer Me, here are some tidbits that I’d like you to keep in mind as you trudge through the sludge of fighting cancer.

1) The bad days are temporary.

You know that expression “The days are long but the years are short”? That totally applies here. On a day-to-day basis, your brain is entrenched in chemo, doctor appointments, nausea, fatigue, anxiety, sadness, hair loss, insomnia, and a fresh aversion to nearly all foods. (Bye-bye to coffee!) The hours slog by at a glacial pace and you can’t even fathom a time when it’ll all be finished.

But eventually, it will.

At some point, your loving mom will say, “One day you’ll look back, and this will all be in the past.” And you’ll say something snippy because you’re tired and scared and queasy. 

But Mom is always right. 

There are good days in your future - and lots of them. 

There are moments of absolute joy, moments where your heart is so full, that you cry and cry and cry and can’t believe you still have the ability to feel totally fulfilled. 

So, try and remember this, especially during that time when you’re crying in the living room watching “Real Housewives Of Orange County” and wondering if you will ever feel joy again. You will.

2) Having said that, it’s OK to feel sad and awful. 

Look, Post-Cancer Me is a fan of retaining a positive demeanor through dark times, but you should never judge yourself for feeling sadness, resentment, fury, envy, frustration, and utter despair. You HAVE to allow yourself to feel that way. Your instinct will be to drown out that noise, or to brush past that - because sitting in those feelings is certainly no picnic. But the only way to truly process and move past those feelings, darling Pre-Cancer Me, is to sit your tush in those dark emotions and lean into them. Cry. Keep crying. Then cry some more. Break the remote control. (Then hurry to Target and buy a new one before anyone notices.) Do whatever you gotta do to spend time in those dark moments...then release them. 

I recommend sobbing, shattering a dish, then cuddling with cats. 

Just know that it’s OK to feel exactly how you do.

3) Fear will have a very powerful grip on you. 

Prior to your “Big C Diagnosis,” the only fear you’d really known was the normal stuff: spiders, fire, clutter, and the giant impending earthquake in L.A. that we all collectively pretend won’t happen. Then your world got tossed upside down and suddenly everything was scary. 

Worrying became a huge component of daily life. You worry whether you’ll pull through. Whether the side effects from treatment are normal. Whether they’ll last forever. Whether you’ll get a recurrence.

Whether you’ll have to fight cancer for the rest of your life. 

But guess what? This fear will morph into hope.

 Hope is just as powerful as fear. 

As you continue to progress through each week and each milestone during treatment, little slivers of hope peek through, like tiny rays of sunshine. The more room you create for hope, the less room you hold for fear. Soon, you’ll start living in a place of hope, and life will feel so much better than you ever imagined.

4) Your mental health is just as important as your physical health.

Movie quote alert! You know that part of “The Matrix” where Morpheus says, “The body cannot live without the mind”? Pure wisdom.

You are going to be vastly unprepared for how much this journey will affect your mental health, prior to which you never sought therapy or dedicated much attention to your mental well-being. 

That’s gonna change.

Once your physical strength slips away from chemo and surgeries, your mental health gets worn down. And when you don’t have your physical OR mental health, you’ve got nothing. So please pay extra close attention to your psychological welfare during this time. Be kind to yourself. As mentioned before, the bad days are temporary. And don’t neglect the well-being of that three-pound Jell-O mass in your skull.

5) Try to find peace among the chaos. 

Yeah, it’s easier said than done. But if you wait for everything to be perfect before you’re happy, you’ll be waiting a long time. I know, I know, how can you be happy when you’re sick and bald and tumor-y and constantly on the edge of panic attacks? Well, by making the best of things, and being grateful for the things you DO have. Your family. An incredible team of the best doctors and nurses in the world. An army of people behind you, both in real life and online. A body that can handle the onslaught of trauma. A roof over your head. Snuggly cats. And the knowledge that you WILL get through this.

So, Pre-Cancer Me, you’re in for a tough ride. But not an impossible one. You’ll come out of this a stronger, healthier, happier human. Just strap in, get some wigs, and show that cancer who’s boss.

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Yoga & Meditation Helped Me Heal Even as Cancer Destroyed My Bones | Interview with Elly

We interviewed Elly, a young adult breast cancer thriver who leads yoga and meditation sessions for the IHC community. Check out her most recent session here: Elly's April Meditation Session.

IHC: What is your cancer diagnosis story?

E: Cancer is in my family. My brother died from brain cancer when he was only 4 and I was 7. Since then, I’ve always tried to be healthy and have an active lifestyle, just in case. Still, I got cancer. 

In 2018, an old shoulder tear injury resurfaced, which caused a cyst to develop in my armpit. When I had the cyst checked out by a doctor, it was completely benign. They insisted on also doing a mammogram and a breast exam since the cyst was close to my breast. The tests revealed a few calcification spots in the right breast and the breast exam revealed nothing. I was offered a biopsy but chose to wait 6 months for another mammogram. When I returned for the follow-up mammogram, the calcification spots had disappeared. I originally thought “Yay, the spots are gone!” But the doctors told me, “No, that’s not how it works. If the calcification spots don’t show up, there’s a problem.” A biopsy and an ultrasound were scheduled.

Soon after the biopsy of the calcification spots in my right breast, a lymph node in my right armpit swelled up. I then went for an ultrasound the following week and pointed out this inflamed node to the doctor during the appointment. To my surprise, they were able to biopsy the node right there and then! Although I was really lucky to have my node biopsied so quickly, the rest of the appointment was very demoralizing and scary. As the doctor passed the ultrasound wand over the upper part of my right breast, the ultrasound screen suddenly became a blizzard of snow, a blizzard of white cancerous spots. My jaw dropped. Both the doctor and I became instantly quiet. I was in shock because the only prior evidence I had were the tiny calcification spots. Following this, the results of my breast biopsy became available and I was told I had cancer. I was then scheduled to do an MRI and CT scan which found a tumor that was 4.5 cm by 2.5 cm by 3 cm, which is quite large for a tumor you can’t even feel. The mammogram had only shown the tail end of the tumor that fit into the machine since the tumor was close to my chest wall. 

At this point in 2019, I was officially diagnosed with breast cancer. The cancer was estrogen positive & progesterone positive (ER+, PR+, HER2-). It was on the right side of my body in the right breast and right armpit. 

The ultrasound screen suddenly became a blizzard of snow, a blizzard of white cancerous spots.

IHC: How did you initially react to this diagnosis?

E: My initial reaction to my diagnosis was denial, sadness, and anger. I went through the 5 stages of grief. I was in denial and just wanted to turn back time to before I was diagnosed. I was angry that this had happened to me after working hard to live a healthy lifestyle. Even though my brother’s cancer is not genetically connected to mine, it brought back a lot of sad memories and sad emotions from that time in my life and I was depressed. I also tried to negotiate with God/the universe to take this cancer away. 

Eventually, I just had to accept the diagnosis, turn to a greater power for strength, and let go of the anger, the denial, and the negotiations. 

IHC: What treatment did you complete after this initial diagnosis?

E: I did three rounds of chemo and my lymph node shrunk back to normal size. The doctors did an MRI to see if I would even need to complete the other three rounds I had been scheduled for, and the MRI came back clean. I was elated by this news and excited to be able to move ahead with a lumpectomy and sentinel node dissection ahead of schedule to finally remove the cancer. 

When the cancer biopsy results were available, I was devastated to find out that the tumor and nodes all came back cancerous. The MRI was a false negative and I still had quite a bit of cancer left inside of me! The MRI had missed a few ~1cm tumors in my lymph nodes and a 3cm tumor bed. This threw me into a state of shock and trauma because I couldn’t even trust the results from the MRI. 

I was sent back for emergency surgery, a right axillary dissection to remove all the lymph nodes in the right armpit. All 9 removed lymph nodes came back cancerous. I thought the cancer was gone from my body, but my body was still full of it. I felt so panicked as I believed no one could tell me if there was truly any more cancer in my body or not. The doctors claimed to have gotten all the cancer cells with the second surgery, but how would they know if the MRI and other scans couldn’t pick it up?

I was put back on chemo for 3 more rounds, but I only was able to complete 2 rounds before my neuropathy became so bad that I couldn't feel my fingers. I then proceeded to have 25 rounds of radiation before being sent home to “recover.”

 I felt so panicked as I believed no one could tell me if there was truly any more cancer in my body or not.

IHC: What happened in this initial “recovery” phase for you?

E: The doctors said that over the next few months, I should recover and things should get easier. I felt like I was getting worse every day. It was almost like the chemo, radiation, and all the toxins put in my body to get rid of the cancer took a severe toll on me. I had terrible muscle and joint pain, I was emotionally unstable and crying all the time. I was completely broken: in body, mind, and soul. I spent so much time in bed during this period that my bum was sore from lying down. I didn’t even know that this could happen. 

Math has always been my strong point and I have a degree in electrical engineering. After cancer treatment, I couldn’t do mental math above 10. Realizing that adding 7+5 was almost impossible for me was another huge emotional low. It became obvious to me that I couldn’t return to my engineering job although I had worked so hard for this career. 

It’s almost like your brain slows down AND your neurons don’t communicate well with each other anymore. One morning I got up and it was almost like my brain forgot how to walk. The left leg went but when my brain gave the automatic command for the right leg to go, it didn’t go. I just remember falling and thinking “I’m falling, cmon leg, move, move, MOVE!” My leg ended up moving and I caught myself at the last second, but it was so weird. I was sending commands to my body and it wasn’t responding.

It was such an intense feeling to realize how much damage had occurred to my brain. 

IHC: How did you start to heal your body from this point?

E: I had to start learning how to live in a completely new way. 

I’d been doing yoga for about 15 years already, but it was just stretch yoga as a part of my regular workout routine. I wasn’t using it for meditative purposes. When my joints were in pain from chemo and my brain was too foggy to keep track of anything, I decided to turn to yoga and meditation. This time, from a completely different perspective. 

I really delved in full-force online to teach myself meditation. Meditation helps the frontal lobe of the brain, which manages our emotions. Soon after I started meditating regularly, I stopped going through such intense mood swings. No longer was I going into a store and randomly bursting into tears. I stopped having as many emotional breakdowns and was able to work through a lot of the mental trauma that cancer had inflicted on me. I was able to find my inner joy, bringing my body into a parasympathetic state that promotes natural healing, relaxation, and recovery. 

Regarding yoga, an alternative care cancer center in my city introduced me to lymphatic yoga at the beginning of my cancer journey. The classes taught there showed cancer patients lymph yoga techniques that could be done at any time, even from your bed. I had used these techniques when one of the lymph nodes in my thyroid started to swell during chemo. At the time, I initially panicked because I couldn’t bear having another problem, cancer was enough! Then, I remembered the lymphatic yoga techniques for the neck and proceeded to do them right away for 30 minutes. The next day, the lump was gone and I was thrilled. As a result, lymphatic yoga was something that I did for at least 40 minutes every day throughout those last few rounds of chemo and then reintroduced during my recovery.

When doing research about meditation and yoga, I came across a wide variety of experts. For me, different experts will be able to help you with different things, and not every type of meditation or yoga is for everyone. I found the experts to help me and created my own program combining techniques to help relieve the problems I had because of chemo, surgery, and radiation. Stretch yoga relieved my intense joint pain. Lymphatic yoga flushed out toxins. Meditation helped me to find my inner self, find my inner joy, improve my focus, become emotionally stable, and tap into my parasympathetic natural healing state.

 

 

IHC: How has your relationship with yoga and meditation changed over the years? 

E: I used to use yoga for exercise only, now I use it for healing purposes, such as regaining the elasticity in my muscles and relieving pain. One of the many difficult things I was struggling with after cancer was urinary incontinence. The chemo and radiation caused the muscles in my pelvic floor to become tense and weak and to not function properly. I kept having accidents, which was mortifying for any young adult woman. Yoga allowed me to loosen and strengthen these muscles in order for them to function properly, which greatly improved this issue. 

No one tells you about all these side effects. I was at home with no tools and no one to help me deal with this. This is what led me to do all this research. 

IHC: How did yoga/meditation help you when you were diagnosed?

E: In June 2021, I was diagnosed with breast cancer for the second time, but this time in a lymph node on the left side of my body. This was the exact same cancer, it had metastasized! 

I always had it in my mind, from a statistical point of view, that the cancer was still in me because all lymph nodes removed in 2019 had cancer. I didn’t want it to be true, but I felt like I already knew. Immediately, I knew that I wanted to do everything in my power to not fall into another state of trauma. I started meditating for two hours a day every day to put my body into a state of healing and relaxation. I did this for a good two months straight. This was very difficult, but it was the one thing I made sure that I did. 

Cancer was in my lungs, lymph system, liver, bones, left breast, and eyes.

My cancer spread very quickly. In a few months, I had a fractured rib from cancer eating away at it, tumors in my left breast, cancer in my lungs, a swollen lymphatic system throughout my body, and trouble breathing. Cancer was also in my liver, hip bones, shoulders, spine, and eyes. I refused to give up, kept taking my medications, meditated more, did lymphatic yoga, and ate even healthier. 

Now, they can’t find cancer anymore. I’m still on estrogen suppressants that affect my brain a lot, but I am so much better than I was before. Another benefit of this healthier lifestyle now is that I don’t have swollen legs, joint pain, hair thinning, skin rash, mouth sores, vision issues, and liver and kidney issues that my current medication was supposed to cause. Doing meditation and yoga and other healthy activities have helped my body be free from these side effects.

Different yoga and meditation techniques worked better for me during different stages of my cancer journey. Finding your solution at each stage of your journey and situation is important. 

IHC: Did you do anything else to complement your body’s healing at this time?

E: I created my own ketogenic-esque diet to complement my body’s healing. I eat very little carbs, I consume almost no sugar, I take supplements daily, and I try to put my body into a state of ketogenesis so that I can create energy for my body through fats instead of sugars and carbs. I also eat like a diabetic, so I make sure that the fruit that I eat is on the low glycemic index. I stay away from root vegetables as well because they are high in carbs. I make the majority of my meals from scratch. I mostly eat nuts, eggs, fish, broccoli, kale, cauliflower, and berries. I don’t eat any grains, instead, I use coconut flour or almond flour to make bread. The diets, again, complement my medical treatments and allow me to support my body as it tries to restore and recover. The way I see it, I try to eat food that is very nourishing and easy to digest so that my body’s energy is mostly spent on my immune system resolving cancer, and less on digesting food. 

After starting this program, I’ve noticed a serious difference in my digestive system – it feels lighter. Everything is so much better than it used to be. Recently, I found out that I am severely Celiac and also allergic to corn. When you’re Celiac, gluten inflames your intestines and prevents you from absorbing nutrients. Then, the unabsorbed carbs ferment in your intestines, giving out toxins and poisoning your body – this is how my doctor explained it to me. Even though I was eating well before I started this regimen, I was still poisoning my body due to a disease that I didn’t know I had. Also, I found out that my cancer is fed by insulin, and insulin is produced in your body when you consume sugar. Since I am eating a lot less sugar and my body isn’t producing as much insulin, this results in starving my cancer twice by not feeding it sugar or insulin. 

 I was still poisoning my body due to a disease that I didn’t know I had.

Since our culture is so ingrained with carbs and sugar, it was difficult to adjust my diet. But, I am so much better off because of it. My digestive track feels so much lighter, it’s more relaxed, and I don’t get any more cramps, which used to be painful. 

I also discovered through a genetic test after my second cancer diagnosis that my body doesn’t methylate well, which in my case results in my body poorly excreting excess estrogen. I have estrogen cancer, surprise! So now I take folate, a supplement to support proper estrogen elimination through the ‘methylation’ pathway. As well, I recently learned that plastics, pesticides, and chemicals contain xenoestrogens (xeno = foreign), which can be toxic to our bodies. Therefore, I have reduced my xenoestrogen exposure by not using plastic containers, by using a pesticide wash on all my fruit and vegetables (or buying organic food when possible), and by breathing clean air free from toxic chemicals. 

Currently, my cancer is undetectable. Which we know from before is not always accurate for me. But, by listening and being in tune with my body, I feel that I can trust that my body is healthy. I have improved my digestive system so much, which inherently boosts my immune system, and I am in tune with my inner self through meditation. 

IHC: What are other ways that you relieve stress and anxiety?

E: Another way that I relieve stress and anxiety is through dancing and singing! I love putting on an uplifting song and singing & dancing away, feeling alive and unleashing my inner joy. Inner joy, happiness, and finding a stress-free state for ourselves are so important in helping the body restore itself. 

Another method I use is saying affirmations to myself. I have a quote from Louise Hay. “All is well, everything is working out for my highest good, out of this situation only good will come, and I am safe.” Whenever I am feeling particularly anxious or stressed, I will repeat that quote until I regain control of myself. I can't control every situation, but I can control my reaction to whatever is happening around me. 

IHC: What is one situation where you used yoga/meditation to center yourself when you were overwhelmed?

E: When I was diagnosed with cancer for the second time, I used deep breathing and meditation to not go into a state of panic and trauma again. Instead of panicking, I meditated and reflected on “What does this mean, and what do I need to do?” There came a point where I was open to everything and, more importantly, truly open to listening to what my body needed. It wasn’t like the first time I was diagnosed at all. Because of meditation, I was able to stay level-headed and go through treatment, figure out a new daily routine, read informative books, and put all the information together into a plan for myself to heal & recover. 

IHC: What are some of the best benefits of yoga/meditation to you?

E: Lymph yoga helps me flush out the toxins from my body – including my brain to help with chemo brain or brain fog. Stretch yoga helps me loosen and regain elasticity in my muscles which relieved my joint pain and improved my incontinence issues, and it helps me strengthen my muscles – all things I struggle with because of cancer treatments. 

Meditation helps me with my emotional management. I went from crying over nothing to being relatively emotionally stable. It helps me improve my focus and memory, something I struggle with because of chemo brain. It puts my body into its parasympathetic state, which helps me fight cancer, even as cancer was destroying my bones, and heal more quickly. Chanting meditation & EFT Tapping also help me overcome trauma by allowing me to release negativity trapped in my body from the bad past experiences. 

It puts my body into its parasympathetic state, which helps me fight cancer, even as cancer was destroying my bones, and heal more quickly.

IHC: What types of meditation do you teach?

E: In my Reactivate Myself program, I teach quiet, guided, visualization, and chanting meditations. I also partner with someone who does videos for EFT meditation. All of these things have come together to truly benefit me during the worst parts of my cancer journey. 

IHC: What would you say to others who are on their cancer journeys?

E: Don’t lose hope because there is always hope.

Every day that you wake up is a great accomplishment. Be grateful for every single day.

Find a practice that enables you to relax or bring you joy and add it to your daily routine. Whether it be meditation, walking, running, yoga, reading, or cooking, find something that works specifically for you and do it. 

Being told you have cancer and going through treatment is extremely traumatic for the body, mind, and soul. Waiting for time to heal me didn’t work for me. If you’re like me, I recommend that you find a daily practice that addresses recovery for your body, mind, and soul to make real progress on your journey. That’s what I did and it worked! Yoga, meditation, and dancing have become tools I use to be my best self and to help in times of struggle.

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Cancer PTSD Almost Killed Me Emotionally, Therapy is Reviving Me

 My life was threatened eight years ago when I discovered a large malignant tumor over my heart, encroaching into my jugular vein. I was diagnosed with Hodgkin’s Lymphoma. My initial reaction to this diagnosis was surrendering completely and going into the fetal position. I then chose to begin chemotherapy in order to survive. Chemotherapy did just that: I survived. Surviving death implies living again. I thought that surviving chemo automatically meant that I was alive again. 

During the course of my illness and treatment, I experienced an emotional roller coaster that careened me between phases of anxiety, loneliness, depression, and anger. All of these emotions were a direct result of my disease and chemotherapy treatment. These emotions eventually succeeded in destroying my psychological well-being, manipulating me into a concrete entrapment of self-hatred and worthlessness. 

Nothing in my life has ever made me feel more isolated and estranged from anyone around me than the years of hardships after chemotherapy. For the first time, it seemed as though anything others tried to say to comfort me was always the wrong thing to say. As humans, we need both large and small support systems daily to survive psychologically. We complain to one another about work. We vent about relationships and chores. We laugh about these things together at times. But chemotherapy is not relatable to most people. I felt misunderstood by them as they themselves could not relate to this specific struggle. 

People’s remarks often seemed callous, insensitive, and even offensive. I began laying out the stones that would shield me from those around me in a self-righteous attempt to remove myself from their “toxic” remarks and insensitivities. I was slowly becoming estranged from everyone around me. I saw each person in my life disappear from what I had hoped would be my safe space. I found myself alone within that safe space. 

I found temporary comfort in this, but only until the loneliness caught up with me. This was not typical social loneliness, it was a hopeless feeling of never being understood. It was as if I was speaking a Martian language and living a Martian culture with Earthlings on Earth far far away from any other Martians. This feeling would eat away at me and have me in tears; it was the main root of my depression from the experiences resulting from chemotherapy post-treatment. I was completely terrified. 

These feelings of loneliness, anxiety, and terror went on for years as I began to endure the chronic side effects of my treatment. At first, I thought that anxiety and loneliness were the only free falls and loops I would have to endure on this horrible ride. When the phase of depression came, I finally realized where I was. But by then it was too late; I was unprepared to brace myself and couldn’t resist the violent swirls yet to come as I fell into the bottomless abyss of my emotional death. And then…I died. Can you believe that? I survived cancer only to soar right into the mouth of death. 

In the physical world, I appeared alive. Emotionally, the effects of this ride had me walking dazed along a skewed path. I did not even realize that the ride had crashed, I was not even aware that I had died. I had only just started to come to terms with the fact that I was even on the roller-coaster. Luckily, I also realized that I was not alone on this rollercoaster. Apparently, most cancer survivors are also on this ride after treatment. I, like many others, had failed to be able to handle everything on my own. I was finally able to admit that I needed help. I finally gathered the courage I needed to find that help. Now, I’ve been in therapy for months and am just starting to learn how layered Cancer Survivor Psychology is. 

Many files that held pieces of myself were scattered and ripped away from me on the horrific roller-coaster ride. Now, I am tasked with piecing together those lost files. What did I like before cancer? What were my personal goals? How did I unwind? It only took me eight years to pick up where I had left off before treatment. But this time wasn’t because of cancer or even cancer treatment. It was the PTSD that lurks in the shadows of this whole experience. 

As a Muslim, I had always held a deep conviction that we were created solely to worship. I found myself humbled and crying many nights in prayer, as depression can be so painful. Nevertheless, I always knew God was right there hovering over me, patiently awaiting my return to Him through my distractions. I remembered that I could never overcome this alone. Worship for me turned into having faith during hardships and patience during life’s tests. 

No one can survive alone, and I now realize that no one is really alone. The empty safe space still had me in it. The safe space began to have a special place in my heart as I realized that I was enough. I was enough to be there for myself when no one else could. I began to embrace the experience and lessons of my struggles. I identified my own personal values that emerged through these very struggles. 

With time, treatment, and awareness, I am beginning to get to know myself all over again. I’ve gone shopping to decorate my home with my essence. I am adding self-care to my daily routine by doing little things like painting my nails in all the brilliant shades that symbolize my spirit. I have gone back to school to refresh those interests that once fit into the album of my mind. I think it’s working. I’m trusting the process. And today, I feel was the first day that I have had an appetite for life again.

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The Quick-Fix Mediterranean Diet

 The Quick-Fix Mediterranean Diet

By Michael Gollust

Adding international flair to your diet could quickly lead to a healthier heart.

After only 3 months of eating a Mediterranean diet, study participants reduced their risk of cardiovascular disease by approximately 15%. A Mediterranean diet emphasizes whole grains, fruits, vegetables, fish, nuts, low-fat dairy, and olive oil. Planning your meals around these items may be even better for your heart than a low-fat diet.

In a recent study, two groups of participants with moderate risk factors for cardiovascular disease were placed on a Mediterranean diet or a low-fat diet for 3 months. By the end of the study, members of both groups experienced improvements in body mass index (BMI), blood lipids, and other risk factors. While those in the low-fat diet group reduced their risk for cardiovascular disease by an estimated 9%, participants in the Mediterranean-diet group lowered their disease risk by approximately 15%.

The abundant disease-fighting nutrients found in whole grains, fruits, vegetables, olive oil, nuts, and fish make a Mediterranean diet one of the healthiest around. Whole grains are rich in fiber, magnesium, and B-vitamins; fruits and vegetables are filled with heart-healthy antioxidants; and olive oil, fish, and nuts provide artery-friendly mono- and polyunsaturated fats. Make these delicious and healthful foods the foundation of your diet. In a few short months, you'll be on your way to reaping the long-term benefits.

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9 Health Benefits of Eating Oats and Oatmeal

 9 Health Benefits of Eating Oats and Oatmeal

Oats are among the healthiest grains on earth.

They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants.

Studies show that oats and oatmeal have many health benefits.

These include weight loss, lower blood sugar levels and a reduced risk of heart disease.

Here are 9 evidence-based health benefits of eating oats and oatmeal.

What Are Oats and Oatmeal?

Oats are a whole-grain food, known scientifically as Avena sativa.

Oat groats, the most intact and whole form of oats, take a long time to cook. For this reason, most people prefer rolled, crushed or steel-cut oats.

Instant (quick) oats are the most highly processed variety. While they take the shortest time to cook, the texture may be mushy.

Oats are commonly eaten for breakfast as oatmeal, which is made by boiling oats in water or milk. Oatmeal is often referred to as porridge.

They’re also often included in muffins, granola bars, cookies, and other baked goods.

BOTTOM LINE:

Oats are a whole grain that is commonly eaten for breakfast as oatmeal (porridge).

1. Oats Are Incredibly Nutritious

The nutrient composition of oats is well-balanced.

They are a good source of carbs and fiber, including the powerful fiber beta-glucan (1Trusted Source, 2Trusted Source, 3Trusted Source).

They also contain more protein and fat than most grains (4Trusted Source).

Oats are loaded with important vitamins, minerals and antioxidant plant compounds. Half a cup (78 grams) of dry oats contains (5):

• Manganese: 191% of the RDI
• Phosphorus: 41% of the RDI
• Magnesium: 34% of the RDI
• Copper: 24% of the RDI
• Iron: 20% of the RDI
• Zinc: 20% of the RDI
• Folate: 11% of the RDI
• Vitamin B1 (thiamin): 39% of the RDI
• Vitamin B5 (pantothenic acid): 10% of the RDI

Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)

This is coming with 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fiber, but only 303 calories.

This means that oats are among the most nutrient-dense foods you can eat.

BOTTOM LINE:

Oats are rich in carbs and fiber, but also higher in protein and fat than most other grains. They are very high in many vitamins and minerals.

2. Whole Oats Are Rich in Antioxidants, Including Avenanthramides

Whole oats are high in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides, which are almost solely found in oats (6Trusted Source).

Avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide. This gas molecule helps dilate blood vessels and leads to better blood flow (7Trusted Source, 8Trusted Source, 9Trusted Source).

In addition, avenanthramides have anti-inflammatory and anti-itching effects (9Trusted Source).

Ferulic acid is also found in large amounts in oats. This is another antioxidant (10).

BOTTOM LINE:

Oats contain many powerful antioxidants, including avenanthramides. These compounds may help reduce blood pressure and provide other benefits.

3. Oats Contain a Powerful Soluble Fiber Called Beta-Glucan

Oats contain large amounts of beta-glucan, a type of soluble fiber.

Beta-glucan partially dissolves in water and forms a thick, gel-like solution in the gut.

The health benefits of beta-glucan fiber include:

• Reduced LDL and total cholesterol levels (1Trusted Source)
• Reduced blood sugar and insulin response (11Trusted Source)
• Increased feeling of fullness (12Trusted Source)
• Increased growth of good bacteria in the digestive tract (13Trusted Source)

BOTTOM LINE:

Oats are high in the soluble fiber beta-glucan, which has numerous benefits. It helps reduce cholesterol and blood sugar levels promote healthy gut bacteria and increase feelings of fullness.

4. They Can Lower Cholesterol Levels and Protect LDL Cholesterol From Damage

Heart disease is the leading cause of death globally. One major risk factor is high blood cholesterol.

Many studies have shown that the beta-glucan fiber in oats is effective at reducing both total and LDL cholesterol levels (1Trusted Source, 14Trusted Source).

Beta-glucan may increase the excretion of cholesterol-rich bile, thereby reducing circulating levels of cholesterol in the blood.

Oxidation of LDL (the “bad”) cholesterol, which occurs when LDL reacts with free radicals, is another crucial step in the progression of heart disease.

It produces inflammation in arteries, damages tissues and can raise the risk of heart attacks and strokes.

One study reports that antioxidants in oats work together with vitamin C to prevent LDL oxidation (15Trusted Source).

BOTTOM LINE:

Oats may lower the risk of heart disease by reducing both total and LDL cholesterol and protecting LDL cholesterol from oxidation.

5. Oats Can Improve Blood Sugar Control

Type 2 diabetes is a common disease, characterized by significantly elevated blood sugars. It usually results from decreased sensitivity to the hormone insulin.

Oats may help lower blood sugar levels, especially in people who are overweight or have type 2 diabetes (16Trusted Source, 17Trusted Source, 18Trusted Source).

They may also improve insulin sensitivity (19Trusted Source).

These effects are mainly attributed to beta-glucan’s ability to form a thick gel that delays emptying of the stomach and absorption of glucose into the blood (20Trusted Source).

BOTTOM LINE:

Due to the soluble fiber beta-glucan, oats may improve insulin sensitivity and help lower blood sugar levels.

6. Oatmeal Is Very Filling and May Help You Lose Weight

Not only is oatmeal (porridge) a delicious breakfast food — it’s also very filling (21Trusted Source).

Eating filling foods may help you eat fewer calories and lose weight.

By delaying the time it takes your stomach to empty of food, the beta-glucan in oatmeal may increase your feeling of fullness (12Trusted Source, 22Trusted Source).

Beta-glucan may also promote the release of peptide YY (PYY), a hormone produced in the gut in response to eating. This satiety hormone has been shown to lead to reduced calorie intake and may decrease your risk of obesity (23Trusted Source, 24Trusted Source).

BOTTOM LINE:

Oatmeal may help you lose weight by making you feel more full. It does this by slowing down the emptying of the stomach and increasing the production of the satiety hormone PYY.

7. Finely Ground Oats May Help With Skin Care

It’s no coincidence that oats can be found in numerous skincare products. Makers of these products often list finely ground oats as “colloidal oatmeal.”

The FDA approved colloidal oatmeal as a skin-protective substance back in 2003. But in fact, oats have a long history of use in the treatment of itch and irritation in various skin conditions (25, 26Trusted Source, 27Trusted Source).

For example, oat-based skin products may improve uncomfortable symptoms of eczema (28Trusted Source).

Note that skincare benefits pertain only to oats applied to the skin, not those that are eaten.

BOTTOM LINE:

Colloidal oatmeal (finely ground oats) has long been used to help treat dry and itchy skin. It may help relieve symptoms of various skin conditions, including eczema.

8. They May Decrease the Risk of Childhood Asthma

Asthma is the most common chronic disease in kids (29Trusted Source).

It’s an inflammatory disorder of the airways — the tubes that carry air to and from a person’s lungs.

Although not all children have the same symptoms, many experience recurrent coughing, wheezing and shortness of breath.

Many researchers believe the early introduction of solid foods may increase a child’s risk of developing asthma and other allergic diseases (30Trusted Source).

However, studies suggest that this doesn’t apply to all foods. Early introduction of oats, for example, may actually be protective (31Trusted Source, 32Trusted Source).

One study reports that feeding oats to infants before the age of 6 months is linked to a decreased risk of childhood asthma (33Trusted Source)

BOTTOM LINE:

Some research suggests that oats may help prevent asthma in children when fed to young infants.

9. Oats May Help Relieve Constipation

Elderly people often experience constipation, with infrequent, irregular bowel movements that are difficult to pass.

Laxatives are often used to relieve constipation in the elderly. However, while they’re effective, they’re also associated with weight loss and reduced quality of life (34Trusted Source).

Studies indicate that oat bran, the fiber-rich outer layer of the grain, may help relieve constipation in older people (35Trusted Source, 36Trusted Source).

One trial found that well-being improved for 30 elderly patients who consumed a soup or dessert containing oat bran daily for 12 weeks (37Trusted Source).

What’s more, 59% of those patients were able to stop using laxatives after the 3-month study, while overall laxative use increased by 8% in the control group.

BOTTOM LINE:

Studies indicate that oat bran can help reduce constipation in elderly individuals, significantly reducing the need to use laxatives.

How to Incorporate Oats Into Your Diet

You can enjoy oats in several ways.

The most popular way is to simply eat oatmeal (porridge) for breakfast.

Here is a very simple way to make oatmeal:

• 1/2 cup of rolled oats
• 1 cup (250 ml) of water or milk
• A pinch of salt

Combine ingredients in a pot and bring to a boil. Reduce heat to a simmer and cook the oats, stirring occasionally, until soft.

To make oatmeal tastier and even more nutritious, you can add cinnamon, fruits, nuts, seeds, and/or Greek yogurt.

Also, oats are often included in baked goods, muesli, granola, and bread.

Although oats are naturally gluten-free, they are sometimes contaminated with gluten. That’s because they may be harvested and processed using the same equipment as other grains that contain gluten (38Trusted Source).

If you have celiac disease or gluten sensitivity, choose oat products that are certified as gluten-free.

BOTTOM LINE:

Oats can be a great addition to a healthy diet. They can be eaten as oatmeal (porridge) for breakfast, added to baked goods, and more.

Oats Are Incredibly Good for You

Oats are an incredibly nutritious food packed with important vitamins, minerals and antioxidants.

In addition, they’re high in fiber and protein compared to other grains.

Oats contain some unique components — in particular, the soluble fiber beta-glucan and antioxidants called avenanthramides.

Benefits include lower blood sugar and cholesterol levels, protection against skin irritation and reduced constipation.

In addition, they are very filling and have many properties that should make them a weight loss friendly food.

At the end of the day, oats are among the healthiest foods you can eat.

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11 Impressive Health Benefits of Salmon

 11 Impressive Health Benefits of Salmon

Welcome to Fresh Food Fast, your source for creative, accessible recipes and nutrition tips to make eating healthier just a little bit easier — and more fun!

Salmon is one of the most nutritious foods on the planet.

Not only is this popular fatty fish loaded with nutrients, but it may also even reduce certain risk factors for several different diseases.

What’s more, it’s tasty, versatile, and widely available.

Here are 11 amazing health benefits of salmon.

Watch now:

Fresh Food Fast: Crispy Salmon with Scallion Rice and Vinegar Pickles

Food writer, Andy Baraghani, shares how to make crispy salmon with scallion rice and vinegar pickles.

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Get the recipe: Andy’s Crispy Salmon

1. Rich in omega-3 fatty acids

Salmon is one of the best sources of the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

A 3.5-ounce (100-gram) portion of farmed salmon has 2.3 grams of long-chain omega-3 fatty acids, while the same portion of wild salmon contains 2.2 grams (1Trusted Source, 2Trusted Source).

Unlike most other fats, omega-3 fats are considered “essential,” meaning you must get them from your diet since your body cannot create them.

Generally, most health organizations recommend that healthy adults get a minimum of 250–1,000 mg of combined EPA and DHA per day (3Trusted Source, ).

EPA and DHA have been credited with several impressive health benefits, such as decreasing inflammation, lowering blood pressure, reducing the risk of cancer, and improving the function of the cells that line your arteries (5Trusted Source, 6Trusted Source, 7Trusted Source, 8Trusted Source).

One review of 22 studies found that using an EPA and DHA supplement consistently could significantly improve arterial function, especially in people who smoke, are overweight, or have high cholesterol levels or metabolic syndrome (9Trusted Source).

What’s more, studies have shown that getting these omega-3 fats from fish increases levels in your body just as effectively as supplementing with fish oil capsules (10Trusted Source, 11Trusted Source).

As for how much fish to eat, consuming at least two servings of salmon per week can help meet your omega-3 fatty acid needs.

SUMMARY

Salmon is rich in long-chain omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure, and decrease risk factors for disease.

2. Great source of protein

Salmon is rich in high-quality protein.

Like omega-3 fats, protein is another essential nutrient that you must get from your diet.

Protein plays a number of important roles in the body, including helping your body heal after injury, protecting bone health, and maintaining muscle mass during weight loss and as you get older (11, 12Trusted Source, 13Trusted Source, 14Trusted Source).

Recent research has found that for optimal health, each meal should provide at least 20–30 grams of high-quality protein (15Trusted Source).

For reference, a 3.5-ounce (100-gram) serving of salmon contains 22–25 grams of protein (1Trusted Source, 2Trusted Source).

SUMMARY

Your body requires protein to heal, protect bone health, and prevent muscle loss, among other things. Salmon provides 22–25 grams of protein per 3.5-ounce (100-gram) serving.

3. High in B vitamins

Salmon is an excellent source of B vitamins.

Below is the B vitamin content in 3.5 ounces (100 grams) of wild salmon (2Trusted Source):

• vitamin B12: over 100% of the Daily Value (DV)
• niacin: 63% of the DV
• vitamin B6: 56% of the DV
• riboflavin: 38% of the DV
• pantothenic acid: 38% of the DV
• thiamin: 23% of the DV
• folic acid: 7% of the DV

These vitamins are involved in several important processes in your body, including turning the food you eat into energy, creating and repairing DNA, and reducing chronic inflammation, which can lead to disease (, 17Trusted Source).

Studies have shown that all of the B vitamins work together to maintain optimal functioning of your brain and nervous system. Unfortunately, even people in developed countries may become deficient in one or more of these vitamins (17Trusted Source).

SUMMARY

Salmon is an excellent source of several B vitamins, which are needed for energy production, controlling inflammation, and protecting heart and brain health.

4. Good source of potassium

Salmon is quite high in potassium.

This is especially true of wild salmon, which provides 13% of the recommended daily value per 3.5 ounces (100 grams), versus 8% for farmed salmon (1Trusted Source, 2Trusted Source).

In fact, wild salmon contains more potassium than an equivalent amount of a medium-size banana, which provides just 9% of the recommended daily value (18Trusted Source).

Potassium helps manage your blood pressure. It also reduces your risk for stroke (19Trusted Source, 20Trusted Source).

One review found that supplementing with potassium significantly reduced blood pressure levels in people with high blood pressure, especially for those consuming large amounts of sodium (21Trusted Source).

Potassium also works with sodium to help regulate fluid balance and lowers blood pressure by preventing excess water retention (22Trusted Source).

SUMMARY

A 3.5-ounce (100-gram) serving of salmon provides up to 13% of the DV for potassium, which helps manage blood pressure and prevent excess fluid retention.

5. Loaded with selenium

Selenium is a mineral found in soil and certain foods.

It’s considered a trace mineral, meaning your body only needs tiny amounts of it. Nevertheless, getting enough selenium in your diet is important.

Studies have shown that selenium helps protect bone health, decreases thyroid antibodies in people with autoimmune thyroid disease, and may reduce the risk of cancer (23Trusted Source, 24Trusted Source, 25Trusted Source, 26Trusted Source).

A 3.5-ounce (100-gram) serving of salmon provides 75–85% of the DV for selenium (1Trusted Source, 2Trusted Source).

Consuming salmon and other high-selenium seafood has been shown to improve blood levels of selenium in people whose diets are low in this mineral (27Trusted Source, 28Trusted Source).

One older study found that blood levels of selenium increased significantly more in people who consumed two servings of salmon per week than those who consumed fish oil capsules containing less selenium (28Trusted Source).

SUMMARY

A 3.5-ounce (100-gram) serving of salmon provides 75–85% of the DV of selenium, a mineral that may support bone health, improve thyroid function, and protect against cancer.

6. Contains astaxanthin

Astaxanthin is a compound linked to several powerful health effects. As a member of the carotenoid family of antioxidants, astaxanthin gives salmon its signature red hue.

Astaxanthin appears to lower the risk of heart disease by reducing oxidation of LDL (bad) cholesterol and increasing levels of HDL (good) cholesterol (29Trusted Source).

Some research also suggests that astaxanthin may reduce inflammation, decrease oxidative stress, and protect against the build-up of fatty plaque in the arteries, which could potentially reduce the risk of heart disease (30Trusted Source).

In addition, astaxanthin is believed to work with the omega-3 fatty acids found in salmon to protect the brain and nervous system against inflammation (31Trusted Source).

What’s more, astaxanthin may even help prevent skin damage and help you look younger.

In one study, 44 people with sun-damaged skin who were given a combination of 2 mg of astaxanthin and 3 grams of collagen for 12 weeks experienced significant improvements in skin elasticity and hydration (32Trusted Source).

Salmon contains between 0.4–3.8 mg of astaxanthin per 3.5 ounces (100 grams), with sockeye salmon providing the highest amount (33Trusted Source).

SUMMARY

Astaxanthin is an antioxidant found in salmon that may benefit heart, brain, nervous system, and skin health.

7. May reduce the risk of heart disease

Eating salmon on a regular basis may help protect against heart disease (34Trusted Source).

This is due, in large part, to salmon’s ability to boost levels of omega-3 fatty acids in the blood. Many people have too many omega-6 fatty acids in their blood in relation to omega-3s.

Research suggests that when the balance of these two fatty acids is off, the risk of heart disease increases (35Trusted Source, 36Trusted Source).

In one older study, consuming two servings of farmed salmon per week increased omega-3 blood levels by 8–9% and decreased omega-6 levels after 4 weeks (37Trusted Source).

Additionally, some research suggests that regular consumption of fish may be linked to lower levels of triglycerides and several other risk factors for heart disease (38Trusted Source, 39Trusted Source).

SUMMARY

Consuming salmon can help protect against heart disease by increasing levels of omega-3 fats, decreasing levels of omega-6 fats, and lowering triglycerides.

8. May benefit weight management

Consuming salmon frequently can help you lose weight and keep it off.

Like other high-protein foods, it helps regulate the hormones that control appetite and make you feel full (40Trusted Source).

In addition, your metabolic rate increases more after eating protein-rich foods, such as salmon, compared with other foods (41Trusted Source).

Plus, research suggests that the omega-3 fats in salmon and other fatty fish may promote weight loss and decrease belly fat in individuals who are overweight (41Trusted Source, 42Trusted Source).

One study in children with nonalcoholic fatty liver disease found that supplementing with DHA, the main omega-3 found in salmon, led to significantly greater reductions in liver fat and belly fat compared with placebo (42Trusted Source).

In addition, salmon is fairly low in calories. A 3.5-ounce (100-gram) serving of farmed salmon has only 206 calories, and wild salmon has even fewer at 182 calories (1Trusted Source, 2Trusted Source).

SUMMARY

Consuming salmon may help you manage your weight by reducing appetite, boosting your metabolism, increasing insulin sensitivity, and decreasing belly fat.

9. Can help fight inflammation

Salmon can be a powerful weapon against inflammation.

Many experts believe that inflammation is the root cause of most chronic diseases, including heart disease, diabetes, and cancer (43Trusted Source).

Several studies have found that eating more fish helps reduce markers of inflammation in people at risk for these and other diseases (44Trusted Source, 45Trusted Source).

In fact, one study in 4,105 people found that frequent consumption of fish was associated with lower levels of white blood cells, which are often used as a measure of chronic inflammation (44Trusted Source).

According to another review, fish oil supplementation was found to significantly reduce levels of several specific markers of inflammation, including CRP, IL-6, and TNF-a (46Trusted Source).

SUMMARY

Salmon and other fatty fish can help lower inflammation, which may reduce risk factors for several diseases and improve symptoms in people with inflammatory conditions.

10. May protect brain health

A growing number of studies suggest that including salmon in your diet might improve brain function.

Both fatty fish and fish oil have been found to reduce depressive symptoms, protect fetal brain health during pregnancy, decrease anxiety, slow age-related memory loss, and lower the risk of dementia (47Trusted Source, 48Trusted Source, 49Trusted Source, 50Trusted Source, 51Trusted Source).

One study in 1,566 older adults found that consuming at least one serving of fish per week was associated with decreased rates of cognitive decline (50Trusted Source).

SUMMARY

Frequent salmon consumption may help reduce symptoms of anxiety and depression, protect fetal brain health in pregnancy, and decrease the risk of age-related memory problems.

11. Delicious and versatile

Salmon is undeniably delicious. It has a unique, delicate flavor with a less “fishy” taste than many other varieties of fatty fish, such as sardines and mackerel.

It is also extremely versatile. It can be steamed, sautéed, smoked, grilled, baked, or poached. It can also be served raw in sushi and sashimi.

Additionally, canned salmon is a quick and inexpensive option that provides the same impressive health benefits as fresh fish. In fact, almost all canned salmon is wild rather than farmed, and its nutrition profile is excellent.

Look for it in BPA-free cans to avoid the potential health risks that have been linked to this chemical.

Here are some healthy ideas for incorporating salmon into your diet:

Use canned salmon in place of tuna when making tuna salad with healthy mayo.

Whip up a Cobb salad with canned salmon, hard-boiled eggs, avocados, lettuce, and tomatoes.

Enjoy smoked salmon and cream cheese on sprouted-grain bread with cucumber or tomato slices.

Try making grilled salmon with avocado sauce.

Bake an herb-crusted salmon with a side of veggies for an easy weeknight dinner.

SUMMARY

Salmon has a delicious flavor and can be prepared in many different ways. Canned salmon is another convenient and inexpensive option.

The bottom line

Salmon is a nutritional powerhouse that provides several impressive health benefits.

Consuming at least two servings per week can help you meet your nutrient needs and reduce the risk of several diseases.

In addition, salmon is tasty, satisfying, and versatile. Including this fatty fish as a regular part of your diet may very well improve your quality of life and your health.

JUST ONE THING

Try this today: In addition to salmon, there are plenty of other nutritious varieties of fish that you can enjoy. Check out this article for the top 12 healthiest fish to help add some diversity to your diet.

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