Give Yourself A Gift This Year - Stay Healthy During The Holidays

Dr. Enrique Jacome

It’s that time of year again. It’s hard to believe another year has flown by. Christmas songs are on the radio, shops are displaying their Christmas themed windows, and my inbox is full of Christmas wishes. With the risk of sounding a little like the Scroodge, please be sensible this holiday. It’s not called the silly season for no reason. With all the partying, drinking, indulging, overeating and running around like a headless chicken from event-to-event and shop-to-shop, it’s no wonder many of us feel tired, rundown, overweight and stressed as the new year comes around.

What if this year you honored YOU and entered the new year feeling refreshed, energized, slim and relaxed? It’s really not so difficult. Just a little discipline and willpower, that’s all.

Top 5 Tips to help you stay healthy over the holidays:

1. Exercise
Remember to keep up with your exercise routine. Just because you were out and about the night before is no excuse to sleep in and forego your workout. Staying active will help you feel better. I promise! Try and exercise outside as much as possible and take advantage of the bright sunny summer days. If a run is too much, how about calling a friend and take a brisk walk around the park.

2. Relaxation
As much as Christmas is a lovely time to catch up with all your friends and family, remember to take some time out for YOU. Take a few moments in the day to practice meditation or stress-relieving breathing techniques. We’re conditioned to think that Christmas is all about giving, so how about taking the time to give to yourself as well this year. Don’t get stressed out over Christmas present buying. Plan your shopping in advance, write a list of all the presents you need to buy and avoid the frenzied crowds.

3. Nutrition
Remember to make healthy choices this Christmas. It’s easy to get carried away with all the puddings and chocolates and shortbread and party food, but before over-indulging remember how it’s going to make you feel the next day. Remember to eat plenty of vegetables, fruits and whole grains. If you do like enjoying Christmas treats, limit your portion size.

4. Water
Drink plenty of water to keep you hydrated. If you do drink alcohol, remember to alternate every alcoholic drink with a glass of water and please don’t drink on an empty stomach. Best to have a healthy snack before you go to the party as it will also prevent you from snacking on unhealthy party food. Dandelion tea is a great herbal tea to drink throughout the days when you know you’re going to be drinking alcohol, as it helps to detoxify the liver.

5. Sleep
Get plenty of rest and aim for 7-8 hours of sleep every night. It’s not going to make or break your life if you don’t go to EVERY holiday party. How about having a night in? Create a relaxing spa experience at home, snuggle up on the couch with a good book or DVD and get to bed early.

And if all that fails, please don’t beat yourself up about it. Take each day as it comes and strive for a healthier day the next day during the holiday season!

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New Genetic Test Detects Early Breast Cancer And Identifies Future Risk

Dr. Enrique Jacome

Physicians may now be better at detecting breast cancer than ever before, but much more work remains to ensure accurate diagnosis is possible and especially to assess future risk. That's why researchers from Germany have been working to develop a new test of gene action to predict cancer risk both at first diagnosis and into the future. In a new research report appearing in the December 2012 issue of The FASEB Journal, researchers show that the various genetic switches, which are turned on and off in the regular development of every cell in the body, can be analyzed in minute detail to determine the presence or risk of breast cancer growth.

"We hope that our results help to develop tools to identify breast cancer patients when tumors are still small, and eventually curable," said Clarissa Gerhauser, Ph.D., a researcher involved in the work from the Division of Epigenomics and Cancer Risk Factors at the German Cancer Research Center in Heidelberg, Germany. "These tools might hopefully also help to predict the progression of tumor development and guide decisions on cancer treatment."

To make this advance, Gerhauser and colleagues extracted DNA from 10 small tumor tissue samples and 10 normal breast tissues from breast cancer patients. They made small fragments from the extracted DNA and identified the genetic switches within those fragments. By comparing the results from various combinations of DNA fragments, scientists discovered which switches were more prevalent in tumor tissue than in normal breast tissue. The methods used to quantify the switches are extremely sensitive, making it feasible that small biopsies would be sufficient for analysis and testing.

"This is a milestone. The method described detects activity at the genetic level, which often occurs well before any outward symptoms occur," said Gerald Weissmann, M.D., Editor-in-Chief of The FASEB Journal. "Not only could this allow for earlier diagnosis of breast cancer and more accurate risk assessment, but eventually, this technique might be used in other types of cancer as well."

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