Nutrition Corner

Replacing butter with plant-oils: Switching from a diet high in saturated animal fats to one with plant-based unsaturated fats alters blood fat composition, impacting long-term disease risk. A study demonstrates that diet-related fat changes in the blood can be accurately measured and directly linked to the risk of cardiovascular disease and type 2 diabetes.

The healthiest olive oil: Olive oil, celebrated for its light texture and fruity aroma, offers numerous health benefits, including potentially lowering cardiovascular mortality and overall mortality when used in place of butter. Despite its advantages and its role in the Mediterranean diet—ranked as the healthiest diet for seven years—choosing the right olive oil can be challenging due to the variety of labels and sources available; this guide aims to clarify the different types and production methods to help you select the healthiest option.

Recipe for The Day

Cilantro Lime Chicken Recipe: To make cilantro lime chicken, marinate boneless chicken thighs or breasts in a mixture of lime juice, cilantro, honey, garlic, cumin, chili powder, olive oil, salt, and pepper for 30 minutes to 2 hours. Grill or bake the chicken until it reaches 165°F, then serve with lime slices and extra cilantro for a flavorful meal.

Lifestyle & Fitness Focus

Doing this increases tumor-killing cells: 

A new study from the University of Turku in Finland has found that just 30 minutes of exercise can enhance the presence of tumor-fighting white blood cells in the bloodstream of breast cancer patients.

White blood cells play a crucial role in the immune system, combating cancer, bacteria, and viruses, but not all types are beneficial—while cytotoxic T cells and natural killer cells attack cancer cells, other cells like regulatory T cells and myeloid-derived suppressor cells can aid cancer growth.

According to Dr. Tiia Koivula, the balance between these cell types determines whether the immune system effectively fights cancer or inadvertently supports it.

The study involved 20 newly diagnosed breast cancer patients who engaged in 30 minutes of cycling at a self-chosen resistance level.

Blood samples taken before, during, and after the exercise revealed that the number of cancer-destroying cytotoxic T cells and natural killer cells significantly increased, while the number of cancer-promoting cells remained stable or decreased.

Although the changes in blood cell counts were temporary and returned to resting values within an hour, the study suggests that exercise boosts the number of cancer-fighting cells in the bloodstream.

Further research is needed to determine if these changes affect white blood cell counts in tumors and how different breast cancer types influence exercise responses. Despite some variability, the study reinforces the overall benefit of exercise for cancer patients.

What are the best types of exercise? 

Exercise can be broadly categorized into four types, each offering distinct benefits.

Aerobic exercise, such as walking, swimming, and cycling, enhances cardiovascular health by increasing heart rate and lung capacity.

It helps burn fat, improve mood, and lower blood sugar.

Strength training, performed with weights or resistance bands, builds muscle mass and strength, supports bone health, and improves balance and stability.

Stretching exercises maintain flexibility and mobility, while balance exercises, like tai chi and yoga, enhance coordination and help prevent falls.

For effective exercise routines, aim for 150 minutes of moderate aerobic activity or 75 minutes of vigorous exercise per week, complemented by strength training two to three times a week.

Balance and stretching exercises should be integrated into your routine as needed.

Regular exercise has numerous benefits, including improved mental health, cardiovascular health, and weight management.

Even with limitations, there are adaptable exercises that can be performed to maintain fitness and prevent falls, ensuring that everyone can benefit from a tailored exercise program.

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