Category: Health and Well-Being

This daily morning habit can set your day on the right track and may even help lower your cancer risk.

These 5 unhealthy morning habits can lead to a hasty visit to a cardiologist.

Why Doctors Love a Morning Walk

It Boosts Physical Activity

Exercise is one of the best habits for health, longevity and lowering your cancer risk. A 30-minute brisk walk or run outside on a regular basis improves weight and blood sugar control, sleep quality, memory, mood and blood pressure, says Lary Robinson, M.D.

Tingting Tan, M.D., Ph.D., adds, “Regular physical activity is associated with a reduced risk of several cancers, including breast, colon and endometrial cancers.” Exercise can help keep cancer at bay by regulating hormones, lowering inflammation and keeping your weight in a healthy range.

Even better, you don’t have to run a marathon to gain these benefits. “A 2025 National Cancer Institute study found that greater daily physical activity, including light-intensity activity, was associated with a lower risk of cancer,” says Tan. “Higher daily step counts were also associated with lower risk.”

That means walking boasts big benefits, and going early in the morning could be even more beneficial, according to recent research. One study found that exercising early in the morning was linked to a 26% reduction in cancer odds compared to working out midday.

Walking Aids Weight Management

Excess body weight is a risk factor for 12 different cancers, including breast, colon, kidney, liver and pancreatic cancer.

“Regular physical activity, such as a brisk morning walk, helps with weight management,” says Proverbs-Singh. Too much fat tissue can lead to inflammation, insulin resistance and hormone dysregulation, disruptions that may promote abnormal cell and tumor growth.

A morning workout could also help burn visceral fat, which is the dangerous belly fat that wraps around internal organs and is linked to an increased risk of cancer, as well as other chronic diseases.

It Supports Circadian Rhythm

The circadian rhythm is the body’s internal clock that runs on a 24-hour cycle. It responds to external cues, such as sunlight, that tell the body when it’s time to go to sleep and wake up. It’s also responsible for hormone secretion, metabolism and cell repair.

It’s Simple & Sustainable

The final reason doctors recommend walking is because it’s simple and sustainable for most people. The habits you can stick to over time yield the biggest benefits. “You do not have to run several miles or spend an hour at the gym to benefit from being active,” says Tan. “Walking is accessible for many people, and starting the day with movement can make it easier to build activity into your daily routine.”

Not a morning person or new to exercise? Start small with a 10- to 15-minute walk. If that’s all you have time for, it’s better than nothing. However, if you can work your way up to 30 minutes, more benefits abound.

To make it a habit you look forward to and can stay consistent with, go on a walk with a friend or listen to your favorite music or podcast. Can’t get outside? Consider buying a walking pad or joining a gym. And if you can’t make morning exercise work for your schedule, then do it whenever you can. Exercise at any time is beneficial for health.

Let’s Tackle the unhealthy habits because doctors target these five:

In the first few hours after waking up, your body initiates a daily activation cycle. Cortisol levels rise, blood pressure climbs, and heart rate variability drops as your system shifts from rest to active mode.

What you consume and how you manage stress during this vulnerable window dictate how hard your cardiovascular system has to work for the rest of the day.

After spending more than two decades treating heart attacks, board-certified cardiologist Sanjay Bhojraj established rules for his own mornings.

Here is what he avoids.

1. Sugar with caffeine

Many popular coffee shop orders are practically desserts in disguise. A large, flavored latte can pack up to 50 grams of sugar into your system before you even sit down for a proper meal.

This causes a rapid spike in blood glucose, forcing your body to release insulin. Over time, that cycle contributes heavily to metabolic stress. Beyond the long-term damage, you also face a steep energy crash that leaves you hungry again shortly after finishing the cup.

Stick to plain coffee or add a modest splash of milk to avoid shocking your system.

2. Sweet pastries

Grabbing a quick bite on your way out the door often means defaulting to convenience foods. Croissants, muffins, and danishes offer little more than refined carbohydrates mixed with saturated fat. They lack the essential fiber and protein necessary to slow down digestion and stabilize your blood sugar.

Eating these on an empty stomach guarantees volatility in your glucose levels. Your heart does not need to handle extreme metabolic swings first thing in the morning.

3. Processed breakfast meats

Bacon, sausage, and ham are staples of the traditional morning menu, but they present significant cardiovascular risks when consumed regularly.

These processed meats are loaded with sodium and saturated fat. Many also contain preservatives like nitrates, which researchers consistently link to poor heart health outcomes over time. Enjoying a piece of bacon on a special occasion is perfectly fine. The danger arises when processed meats become a daily habit.

Swap them out for leaner proteins to keep your blood pressure and arteries in check.

4. Energy drinks

This category represents a non-negotiable hazard for your cardiovascular system. Energy drinks combine excessive amounts of sugar with high doses of caffeine and other potent stimulants.

These ingredients place an immense, immediate strain on your heart. They force your heart rate and blood pressure upward rapidly. In some individuals, this intense stimulation can trigger arrhythmias — an especially dangerous outcome when the body is naturally trying to ramp up its functions after sleep.

Avoid them entirely, especially before you have eaten.

5. Nothing at all (except caffeine and stress)

Skipping breakfast is not inherently dangerous if you practice intentional fasting, stay properly hydrated, and ease into your day with minimal stress. The reality is that most people who skip breakfast are running entirely on adrenaline.

Pounding black coffee on an empty stomach while frantically checking emails and taking medications without food overstimulates the nervous system. By mid-morning, your blood sugar swings wildly. As you age, your body loses its ability to quickly recover from these intense physiological demands.

Structuring a heart-healthy morning

Consistency beats perfection when it comes to long-term health habits. You want to prioritize hydration, fiber, and protein while intentionally keeping your nervous system calm. Start your day with a large glass of water before you touch the coffee pot. Making sure caffeine is not the first signal your body receives helps prevent an immediate stress response.

Breakfast does not need to be complicated. Eggs with a side of fruit, cottage cheese mixed with walnuts and berries, or oatmeal topped with chia seeds all provide the nutrients needed to keep blood sugar stable. Even if you have to split your breakfast in half while preparing for the day, prioritizing quality fuel makes a massive difference.

If you walk, take five minutes after to breathe slowly.  If you haven’t walked, step outside for some natural sunlight, or stretch. A chaotic morning actively alters your physiology, increasing the burden on your heart. Giving your body a few quiet moments to transition into the day is one of the smartest cardiovascular investments you can make.

Other Healthy Habits

Reducing cancer risk is about the choices you make consistently over time.  In addition to moving your body every day, these are the habits doctors recommend focusing on to prevent cancer and improve overall health.

Sources:  EatingWell; moneytalksnews.com

Photo credit:   Getty Images. EatingWell Design.

Related reading:  9 Lifestyle Habits of People Who Live Past 100 – TUTORING YOU

GLP-1 agonists are medications that help lower blood sugar levels and promote weight loss. There are many different types. And they’re just one part of your treatment plan if you have Type 2 diabetes or obesity.

GLP-1 agonists are most often injectable medications, meaning you inject a liquid medication with a needle and syringe. You give the shots in the fatty tissue just under your skin (subcutaneous injection). Areas of your body you can give the injections include your belly, outer thighs, upper buttocks and the backs of your arms.

New Meds

These medications are relatively new. The U.S. Food and Drug Administration (FDA) approved the first GLP-1 agonist (exenatide) in 2005. Researchers are still learning about their other potential uses and benefits.

GLP-1 agonists alone can’t treat Type 2 diabetes or obesity. Both conditions require other treatment strategies, like lifestyle and dietary changes.

How do GLP-1 agonists work?

To understand how GLP-1 agonists work, it helps to understand how the naturally occurring GLP-1 hormone works.

GLP-1 is a hormone that your small intestine makes. It has several roles, including:

• Triggering insulin release from your pancreas: Insulin is an essential hormone that allows your body to use the food you eat for energy. It lowers the amount of glucose (sugar) in your blood. If you don’t have enough insulin, your blood sugar increases, leading to diabetes.
• Blocking glucagon secretion: Glucagon is a hormone your body uses to raise your blood sugar levels when necessary. So, GLP-1 prevents more glucose from going into your bloodstream.
• Slowing stomach emptying: Slower digestion means that your body releases less glucose (sugar) from the food you eat into your bloodstream.
• Increasing how full you feel after eating (satiety): GLP-1 affects areas of your brain that processes hunger and satiety.

The Agonist

GLP-1 agonist medications work by mimicking this hormone. In medication terms, an agonist is a manufactured substance that attaches to a cell receptor and causes the same action as the naturally occurring substance. In other words, GLP-1 medications bind to GLP receptors to trigger the effects (or roles) of the GLP-1 hormone. The higher the dose of the GLP-1 agonist, the more extreme the effects.

If you have Type 2 diabetes, the medications help manage your blood sugar by triggering your pancreas to release more insulin. The slowed digestion also helps decrease blood sugar spikes.

The satiety effect of GLP1-agonists reduces your food intake, appetite and hunger. These combined effects often result in weight loss.

When would I need to take a GLP-1 agonist?

Healthcare providers prescribe GLP-1 agonists for two conditions: Type 2 diabetes and obesity.

GLP-1 agonists for Type 2 diabetes

The FDA approves the use of GLP-1 agonists to help manage Type 2 diabetes (T2D). This is because GlP-1 agonists help lower blood sugar levels.

There are several other types of diabetes medications, like oral (taken by mouth) medications. One type of oral medication, metformin, is the go-to medication for treating T2D. But your healthcare provider may recommend a GLP-1 agonist if:

• Metformin isn’t helping manage T2D.
• It’s unsafe for you to take metformin (you have a contraindication).
• You have an A1C that’s higher than your target.
• You haven’t reached your target A1C within three months of treatment and you have additional conditions, like atherosclerosis, heart failure or chronic kidney disease.

Additional therapies

It’s important to remember that the most effective management of T2D involves several therapies, like:

• Lifestyle and diet modifications.
• Exercise.
• Medications.

Together, you and your healthcare provider will determine a treatment plan that works best for you. Providers often prescribe GLP-1 agonists with other medications to achieve the best blood glucose management.

Can I take a GLP-1 agonist if I have Type 1 diabetes?

Researchers are currently studying the safety and effectiveness of GLP-1 agonists for people with Type 1 diabetes (T1D). So far, some studies show that these medications can help lower A1C and help with weight loss in people with T1D.

The FDA hasn’t approved GLP-1 agonists for the treatment of T1D. But some healthcare providers prescribe it off-label. Talk to your provider to see if this is an option for you.

GLP-1 agonists for obesity

The FDA currently approves the use of semaglutide and high-dose liraglutide to help treat obesity. This is because these GLP-1 agonists have weight loss effects. Obesity is a chronic condition in which you have a body mass index (BMI) of 30 or higher.

Healthcare providers may also prescribe semaglutide or high-dose liraglutide for people who have overweight along with other health conditions if losing weight can help manage the coexisting conditions. Overweight is when you have a BMI of 25 to 29.9.

Obesity is a complex condition. Effective management often requires several therapies, like:

• Dietary changes.
• Exercise.
• Medications.
• Behavior modification programs.
• Bariatric (weight loss) surgery.

If you have obesity or overweight, talk to your healthcare provider to see if a GLP-1 agonist is right for you.

Source:  my.clevelandclinic.org©

Photo Credit: imyskin/iStock via Getty Images Plus

Struggling with weight control?   This series is for you:

Part 1: 30 Tiny Diet Changes That Can Help You Lose Weight – TUTORING YOU

If you dust weekly, but it feels like your home would never pass a white-glove inspection, maybe you need a different approach. Besides using the right tools, take some steps to help keep dust from building up in the first place. Dust is a mixture of microscopic particles from dirt, dead skin, pet dander, fiber, and dust mites. It can trigger allergies and cause respiratory problems, so you certainly don’t want it settling on every surface of your home. If possible, minimize sources of dust to get rid of it and keep it from building up. Try these easy ways to get rid of dust so you and your family can breathe easy.

Dust With Microfiber Cloths

To get rid of dust effectively, use cleaning supplies that do the job well. You can’t eliminate dust with a cloth that just pushes dust around. Use a microfiber cloth that attracts and picks up dust. For more efficiency, dampen it before dusting to help it trap even more dust particles. And make sure you dust often, at least weekly. It’s the best way to remove dust buildup.

Vacuum Regularly

It goes without saying that regular vacuuming can help keep dust under control. Dust from other sources is likely to fall and settle on the floor. Use a vacuum with a HEPA filter because it removes 99.97% of airborne dust, mold, bacteria, and pollen particles. Mopping and steam cleaning provide a deeper clean to help reduce dust even further.

Wash Bedding

Don’t overlook your bedding when washing your sheets. Bedspreads, accent pillows, and throws can accumulate dust, and frequent washing can cut that down, which can help you get a more peaceful sleep—no waking up sneezing with watery eyes in the morning.

Get Rid Of Clutter

Knick-knacks, stacks of magazines, and piles of untended laundry can be magnets for dust. If you’re dusting every week, make sure you’re dusting all those favorite collectibles and decor too. This means picking up every item in that collection of brass candlesticks, trinket boxes, and chinoiserie to clean under it—as well as every nook and cranny in your collection. Pare down the number of figurines on display or keep them covered in a glass display case or cabinet. Toss what you don’t need, and store items that don’t need to be displayed.

Don’t Overlook Forgotten Places

Look closely at the curtains, drapes, blinds, upholstery, and carpet in your home. A thick layer of dust may have settled in behind a door, along the back of your sofa, or on rarely used furniture. Dust window treatments weekly, especially in high-traffic areas, with a microfiber duster, and deep-clean them at least seasonally. Vacuum upholstered furniture weekly using the upholstery tool. It’s dirtier than you think thanks to crumbs, pet hair, and settled dust.

Clean Your Plants

Another forgotten area of your home that you may not think of dusting: your plants. If your plants look dull rather than green and shiny, they likely need to be dusted. Use a dampened soft cloth to dust each plant leaf. This benefits your home and your plant since it improves the air and the plant’s ability to absorb sunlight.

Maintain Your HVAC And Air Filters

Maintaining your HVAC unit can improve airflow in your home, and part of that is changing your air filters regularly. If they’re not changed often enough, clogs can prevent them from filtering air properly. In pet-free homes, aim to replace them every three to six months. If you have pets or someone in the home has allergies, changing the filters more frequently, about every two months, can help.

Place Rugs and Mats at Entries

One easy way to get rid of dust is by adding doormats at your home’s entry points. This can reduce how much dirt and outdoor dust enters the home, and removing shoes at the front door also helps. The fewer contributors to dust that enter the home, the better.

Tips For Eliminating Dust

Smoke from Canadian wildfires is spreading across parts of the United States.  Accordingly, air quality alerts in several states have been raised. The wildfires are turning the sky yellow some areas and in others raising health concerns for millions of residents.

Wildfires burning across Canada are producing vast smoke plumes that are traveling hundreds of miles south, degrading air quality far beyond the fire zones themselves.

The States affected

Michigan, Minnesota, Wisconsin and Colorado are among the states under air quality alerts, issued by the National Weather Service (NWS). Unquestionably linked to wildfire smoke, while smoke is also contributing to air quality concerns in parts of New York and potentially Illinois.

Massachusetts is also being affected by the smoke plume, with forecasters warning of hazy skies across New England.  However, the greatest ground-level air quality impacts are expected farther west, Boston news station WBUR reported.

The NWS warns that wildfire smoke can lead to elevated levels of fine particle pollution (PM2.5). This can trigger breathing difficulties and aggravate asthma and heart conditions, particularly for sensitive groups. This group includes children, older adults, and people with existing respiratory illnesses.

Why Is the Sky Yellow Right Now?

Even when a wildfire is hundreds or even more than 1,000 miles away, smoke can be carried long distances by winds high in the atmosphere. Those smoke particles remain suspended in the air and change the way sunlight travels through the atmosphere. Larger smoke particles scatter and absorb shorter wavelengths of light especially blue light more effectively. Also, more effective than longer wavelengths such as yellow, orange and red. As a result, less blue light reaches your eyes, leaving the sky with a yellow, orange or sepia-colored tint.

The effect can be especially noticeable during major wildfire outbreaks because smoke spreads far beyond the fire zone itself. In recent examples, wildfire smoke from Canada traveled more than 1,000 miles into New England, turning skies yellow and reducing air quality. Meteorologists note that upper-level winds can transport smoke across multiple states. Especially when the smoke remains high above the ground, it can filter enough sunlight to create eerie yellow or orange skies.  It can also dim daylight, much like an extended sunset in the middle of the day.

What Is Fueling Canada’s Wildfire Season?

The smoke affecting the United States is being generated by hundreds of active wildfires burning across Canada. According to the Canadian Interagency Forest Fire Centre (CIFFC), there are currently 836 active wildfires burning, including 194 classified as completely out of control.

The largest concentrations of fires are located across the Northwest Territories, Ontario and Quebec.

Hot, dry weather, combined with periods of strong winds and low humidity, has helped sustain fire activity across many northern regions.

The Governments Environment and Climate Change Canada has warned that above-average temperatures are expected through July and August. Basically, affecting much of the country, with particularly elevated fire danger forecast for northern Manitoba, areas around Hudson Bay, northern Ontario and parts of Quebec.

Many of Canada’s largest wildfires are caused by lightning, particularly in remote forested regions. However, human activity including campfires, vehicles, power lines and arson—remains a major source of fire ignitions.

Source:  Newsweek©

Health officials are investigating a growing outbreak of cyclosporiasis, a parasitic illness that can cause explosive diarrhea and other gastrointestinal symptoms.

The risk

The parasitic infection is said to be caused by the parasite Cyclospora cayetanensis, also known simply as cyclospora, and is usually contracted through contaminated food.

© Toni Jardon, Getty Images

Bag salad mix is among the foods that have been linked to cyclosporiasis in the past.

Wash your hands, especially after bathroom use and before preparing food

The Centers for Disease Control and Prevention (CDC) recommend washing your hands with soap and water for at least 20 seconds. Typically, the CDC recommends hand sanitizer when you cannot wash your hands, but in the case of cyclosporiasis, that does not work.

NOTE

Right now, alcohol-based hand sanitizers are not known to be effective against cyclosporiasis. Experts recommend washing hands thoroughly with soap and water, especially after using the bathroom and before preparing food.

The type of soap matters less than how you wash your hands. Along with the CDC recommendations above, experts recommend that you scrub between your fingers, under your nails and the backs of your hands before rinsing thoroughly.

“Soap works mainly by physical removal,” said Dr. Coffman, Alliance Director at Stop Foodborne Illness. “Whether the soap is antibacterial or not, the most important part is washing your hands thoroughly for at least 20 seconds under running water. Soap helps loosen dirt, oils, and microbes so they can be rinsed away.

How to wash lettuce and leafy vegetables

Leafy vegetables, like lettuce and fresh spinach, also require a slightly different approach. Instead of scrubbing them, separate the leaves and rinse them thoroughly under cool, running water. It may also be helpful to remove the outer leaves specifically and throw them away. Once your leafy greens are clean, a salad spinner can help remove excess water before storing or serving them.

“When it comes to cyclosporiasis, washing alone is not enough to reliably remove the parasite,” Dr. Coffman said. “The microscopic oocysts, the infectious stage of cyclospora cayetanensis, can adhere tightly to the surface of fruits and vegetables and become trapped in natural cracks, crevices and folds.”

Previous outbreaks have been associated with produce like raspberries, basil, cilantro, snow peas, green onions and salad mixes.  However, investigators have not yet identified a single source for the current increase in cases.

Reduce the risk by avoiding common contaminants

Health officials have not named any one product that is linked in all of these cyclosporiasis cases. You can wash your hands, you can wash your produce, but Dr. Coffman says, “The most reliable way to reduce your risk of cyclosporiasis is to avoid consuming foods known to be contaminated.”

How to wash berries and other delicate produce:

“For delicate items like fresh berries, gently rinse them under cool running water and remove any visible dirt or damaged fruit,” Dr. Coffman said. Water is enough, you don’t need any produce-specific soaps. In fact, both the FDA and the USDA strongly advise against using any sort of soap on your food. Food, especially fruits and vegetables, can be porous and chemicals can get into those pores and make you sick when you ingest them.

Raspberries are on the list of items that have previously been linked to cyclosporiasis outbreaks and have made several lists of produce to scrub, but they’re incredibly fragile.

“Scrubbing a raspberry would definitely be a challenge!” Coffman said. “Delicate produce like raspberries is too fragile for that approach and should instead be rinsed gently under cool running water.”

How to wash firmer produce, like potatoes and carrots

“For firmer produce, such as potatoes, carrots or cucumbers,” Dr. Coffman said, “Use a clean produce brush to gently scrub the surface under running water.”

If your produce has a peel or rind, like a banana, that you’ll remove before eating, you may still want to rinse it first—especially if you plan to cut through it with a knife.

“It’s a good idea to rinse the outside of fruits you’ll cut through, such as oranges, melons or avocados, to help prevent bacteria or dirt on the surface from being transferred to the edible portion by the knife during slicing,” Dr. Coffman said.

But she also weighs the importance of eating a balanced diet, which includes fruits and vegetables. “We don’t want to discourage people from eating them. The goal is to balance the nutritional benefits of fresh produce with sensible food safety practices based on your individual level of risk.”

Health officials have also issued guidance aimed at anyone involved in preparing, processing or serving fresh produce.

Other ways to help reduce your risk of food-borne illnesses: