3 Ways to Lower Breast Cancer Risk

Breast cancer is the most commonly diagnosed cancer in women worldwide, affecting around 2.3 million annually. Early detection has improved survival rates significantly. A 2023 BMJ study found that five-year mortality after early-stage diagnosis dropped from 14% in the 1990s to just 5%.

While no strategy guarantees prevention, research shows that lifestyle choices can influence risk. The American Cancer Society highlights three key areas women can control:

1. Maintain a Healthy Weight: Higher body weight, especially after menopause, is linked to increased breast cancer risk. Obesity raises the chances of developing the disease, according to a 2023 BMC Women’s Health study.
2. Stay Physically Active: Exercise helps manage weight and lowers cancer risk. A 2016 meta-analysis found that the most active women had up to 21% lower risk than the least active. Even post-menopausal women benefit from increased activity.
3. Limit Alcohol: Even small amounts of alcohol can raise breast cancer risk. The ACS recommends no more than one drink per day. Alcohol may also contribute to weight gain and elevate estrogen levels, both linked to breast cancer.

Though breast cancer can’t be fully prevented, these strategies support better health and may reduce risk.

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Alpha-gal Syndrome: A Growing Food Allergy You Might Not Know About

Food allergies have surged in recent decades. CDC data shows rates more than doubled between the late ’90s and 2020, with 8% of children and over 2% of adults affected. While awareness has grown, some allergies, like Alpha-gal syndrome, are only now gaining public attention.

What is Alpha-gal syndrome? This unusual allergy begins with a Lone Star tick bite, which introduces a sugar molecule called alpha-gal into the body. That molecule triggers an immune response, leading to delayed allergic reactions.

What triggers it? Alpha-gal is found in all mammals except humans and some primates. People with the syndrome may react to beef, pork, lamb, dairy, gelatin, and other mammal-derived products.

When do symptoms appear? Unlike most food allergies, which cause symptoms within minutes, Alpha-gal reactions typically show up 3 to 6 hours after exposure.

What are the symptoms? Reactions may include:

• Hives, itching, or scaly skin
• Swelling of lips, face, tongue, throat—or other areas
• Wheezing or shortness of breath
• Stomach pain, nausea, diarrhea, or vomiting

Though lesser known, Alpha-gal syndrome is serious. Learn more at alphagalinformation.org.

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Spinach 101: Small Leaf, Big Benefits

Spinach is a nutritional powerhouse disguised as a humble leafy green. Low in calories but rich in vitamins A, C, and K, it supports everything from glowing skin to strong bones. Its high levels of lutein and zeaxanthin help protect your eyes, while potassium and natural nitrates promote heart health and lower blood pressure. Spinach also delivers a solid dose of iron and folate, making it especially valuable for energy and cell repair. Thanks to its fiber content, it aids digestion and keeps things moving smoothly. Whether tossed into a smoothie, sautéed with garlic, or layered into a sandwich, spinach adds a burst of health without weighing you down.

source USDA, Harvard Health, Mayo Clinic

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Plastic Chemicals and Heart Health: What Families Should Know

A new study from NYU’s Grossman School of Medicine has uncovered a troubling link between everyday plastic chemicals and heart disease. Researchers estimate that exposure to phthalates—chemicals found in plastic containers, detergents, toys, and even personal care products—may be responsible for more than 350,000 heart-related deaths worldwide in a single year. The biggest culprit? DEHP (Di(2-ethylhexyl) phthalate), a common phthalate used to make plastics flexible.

Phthalates are known to disrupt hormones and trigger inflammation in blood vessels, which can lead to high blood pressure, stroke, and heart attacks. While more research is needed to fully understand the long-term impact, experts agree it’s worth taking simple steps to reduce your exposure, especially for families with young children or aging loved ones.

Here’s how to start:

• Choose glass or stainless-steel containers and water bottles instead of plastic.
• Eat mostly whole, unpackaged foods—phthalates can leach into food from plastic wrap and packaging.
• Check labels on cosmetics, lotions, and cleaning products for phthalates or vague terms like “fragrance.”
• Avoid microwaving food in plastic, even if it’s labeled microwave safe.

Reducing phthalate exposure isn’t about perfection—it’s about small, consistent choices that protect your heart and your family’s health. And with heart disease still the leading cause of death in the U.S., even modest changes can make a meaningful difference.

Want to go deeper? Look for products labeled “phthalate-free,” and support local businesses that prioritize clean, safe ingredients. Your heart—and your community—will thank you.