One hidden culprit behind weight gain: fruit juice

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Fruit juice isn’t doing any favors for your waistline, a new study reports.

People who drink a small glass of fruit juice daily can expect to steadily gain a bit of weight over the years, according to data from a long-term study of women’s health.

It’s about the same weight gain you’d expect if someone drank a similar amount of sugary soda every day, the study authors noted.

On the other hand, someone who increases consumption of whole fruit by one serving a day can expect to lose about a pound over three years, the researchers found.

A single 6-ounce daily serving of 100-percent fruit juice every day prompted an average weight gain of about half a pound over three years, said lead researcher Dr. Brandon Auerbach, a doctor at Virginia Mason Medical Center in Seattle.

“The numbers might not seem like they’re that large, but this is in the context of an average American gaining about one pound every year,” Auerbach said. “In terms of weight gain, there’s a striking difference between fruit juice and whole fruit.”

The large load of sugar contained in fruit juice is contributing to the United States’ obesity epidemic, the researchers concluded.

A 6-ounce serving of pure fruit juice contains between 15 and 30 grams of sugar, and 60 to 120 calories, the study authors noted.

Whole fruit also contains sugar, but that sugar is stored within the pulp and fiber of the fruit, Auerbach said. Even high-pulp 100-percent orange juice is not a significant source of fiber.

Without that added fiber, the sugar in fruit juice hits your bloodstream much faster, inducing an insulin jolt that alters your metabolism, Auerbach said.

“Fruit juice does have the same vitamins and minerals as whole fruit does, but it has hardly any fiber,” he said. “The sugar in fruit juice gets absorbed very quickly, and we think that’s why it acts differently in the body.”

This new report relied on data from more than 49,000 post-menopausal American women who were part of the Women’s Health Initiative, a national health study, between 1993 and 1998.

On average, participants gained a little more than 3 pounds during three years of follow-up, the researchers reported.

After controlling for other factors in weight gain—for example, exercise, total calories consumed a day, education and income—the researchers found that women who frequently drank fruit juice were more likely to  .

Sugary fruit juice is a contributing factor to obesity, said Dr. Reshmi Srinath, but “it’s hard to pinpoint as a single culprit” responsible for weight gain.

“Generally, the association is with the pattern of healthy eating and healthy lifestyle,” said Srinath, an assistant professor of endocrinology, diabetes and bone disease with Mount Sinai’s Icahn School of Medicine in New York City.

“Those who eat more fresh fruit are generally having a healthier or more active lifestyle than those who are drinking juice,” Srinath added. She wasn’t involved in the study.

Srinath noted that, on average, women in the study drank less than one serving a day of pure fruit juice from the beginning, “which makes it even harder to find a significant difference, and makes it a more challenging study to interpret.”

Both Srinath and Auerbach agreed that moms should limit kids’ fruit juice, and instead pop a piece of whole fruit in their lunches.

“I would say to limit juice, especially through childhood, because those patterns can continue into adulthood,” Srinath said.

The study was published online recently in the journal Preventive Medicine.

More information: Brandon Auerbach, M.D., MPH, doctor, Virginia Mason Medical Center, Seattle; Reshmi Srinath, M.D., assistant professor, endocrinology, diabetes and bone disease, Icahn School of Medicine at Mount Sinai, New York City; Jan. 9, 2018, Preventive Medicine, online.

Article Source: https://medicalxpress.com/news/2018-02-hidden-culprit-weight-gain-fruit.html

February 14, 2018 by Dennis Thompson, Healthday Reporter

 

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7 Weight Loss Strategies That Actually Worked For Real People

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Losing weight is hard. Sometimes, the best form of inspiration is hearing what actually worked for other people with the same goal.

Recently, one Reddit user turned to the Internet to scope out this very question: “What are some weight loss diet and workout tips/tricks that actually work?”

The response wasn’t huge , but the thread was loaded with tips from people looking to dish out their own advice. The surprising part? Many of the tips they shared actually have a pretty strong backing in science. Here, seven weight loss strategies that helped them shed pounds—and why they might work for you, too.

“DRINK WATER INSTEAD OF SODA.”

It’s a simple swap, but an effective one. If you need to cut calories, nixing them in their empty, liquid form — like soda, booze, and sugary coffee drinks — will make a big impact.

Soda is loaded with sugar and potentially sketchy ingredients. For instance, one can of Coke contains 39 grams of added sugar (more than your daily recommended max of 36 grams) and 140 calories. Just one a day will save you nearly 1,000 extra calories a week.

Plus, drinking the sweet stuff might be upping your risk of some serious health conditions, too. One study published in the Journal of Nutrition suggests that people who sip sugary drinks like soda have 10 percent more visceral fat — the fat you can’t see hiding deep within your body around your organs — than people who avoid the stuff. This type of fat has been linked to heart disease and diabetes.

 

“MEAL PREP WILL CHANGE YOUR LIFE.”

This tip comes from the same user as above. If you have a hard time making healthy food choices in the moment, prepping meals ahead of time can save you from those impulsive not-so-great decisions.

When you have a hectic work schedule or kids to take care of, it’s a lot harder to turn down fast food or frozen meals you can heat up in 5 minutes. Taking a day or two out of your week to prep will ensure that your meals are full of muscle-building protein, filling fiber, and healthy carbs and fats — all essentials when you’re looking to drop pounds.

“INTERMITTENT FASTING. IT’S BEEN 8 WEEKS. I’VE LOST 18 POUNDS.”

More than one person in this Reddit thread gave a shout out to intermittent fasting, a weight-loss strategy that has surged in popularity. Basically, your eating is restricted during set times and you eat as normal — or even more than you would otherwise — during others.

In fact, intermittent fasting is just as effective for weight loss as daily calorie restriction, according to a study from the University of Illinois at Chicago. In this experiment, people who fasted ate 25 percent of their daily calorie needs every other day, known as “fast days.” On their “feast days” they ate 125 percent of their calorie needs. So if you typically eat 2,000 calories a day, you’d eat 500 calories one day, followed by 2,500 the next.

Any diet can work — as long as you’re consistent and able to stick with it. “The people who can benefit from this type of alternate-day fasting are those who would rather feel like they aren’t restricting food intake 3.5 days out of the week,” Men’s Health nutrition advisor, Alan Aragon, M.S. told us. That means you find it hard to stick to a diet all the time, and you’d like the flexibility that feast days can give you.

“ALL YOU REALLY NEED IS DECENT MOVEMENT EVERY DAY.”

“I lost 40 kg a few years ago,” one user wrote — that’s the equivalent of 88 pounds. “The only thing that really worked for me was to do cardio every single day, just 30 min of good cardio a day.”

The user added: “All you really need is decent movement every day. Jumping jacks are really effective for weight loss, they helped me most.”

Cardio can feel like a chore (unless you try one of these awesome indoor cardio workouts), but according to a study in BMC Public Health, overweight people who included both cardio and weight training into their 12-week exercise program lost more body fat than those who stuck to just one or the other.

“COOK ALL YOUR OWN FOOD.”

“Don’t eat anything that comes out of a bag, box, or restaurant,” one user pointed out in the thread.

It’s a good point: One study from the U.K. found that people who ate more than five home-cooked meals per week were 28 percent less likely to have an overweight body mass index (defined as anything above 25) and 24 percent less likely to have excess body fat than those who ate less than three home-cooked meals per week.

That’s because people who whip up their own meals tend to use healthier prep methods, eat a larger variety of foods (like fruits and vegetables), and eat less processed foods, which tend to be higher in added sugar and calories, the researchers note. What’s more, cooking at home motivates you to add other healthy habits into your daily routine, like exercising regularly.

“INCLUDE FRUITS AND VEGETABLES WITH EVERY MEAL.”

You’re probably not eating enough fruits and vegetables, according to data from the Centers for Disease Control and Prevention (CDC). Only 12 percent of Americans eat at least 1.5 to 2 cups of fruit, while only 9 percent down a minimum of 2 to 3 cups of vegetables a day.

But filling your plate with fruits and vegetables is crucial if you want to eat more food while downing fewer calories. (Two cups of broccoli serves up only 109 calories. Compare that to just one cup of white pasta, which gets you around 200 or more.) Fruits and vegetables also contain lots of gut filling fiber, which will help keep your hunger at bay between meals.

Plus, packing in colorful produce can reduce your risk of chronic health issues, like heart disease, type 2 diabetes, obesity, and even come cancers, says the CDC report.

Try this: Fill half your plate with fruits or vegetables, and split the other between quality carbs (like whole grains) and lean protein for a satisfying meal, Wesley Delbridge, R.D., spokesperson for the Academy of Nutrition and Dietetics, told Men’s Health recently.

“KETO HAS WORKED FOR ME. BUT MOSTLY BECAUSE IT HELPS ME REDUCE MY CALORIE INTAKE.”
The ketogenic diet is all anyone can talk about lately—but it’s not exactly new. The keto model is similar to the Atkins diet of the early 2000s, but focuses more heavily on carb restriction. When you go keto, 60 to 80 percent of your diet is composed of fat, 10 to 15 percent comes from protein, and less than 10 percent is made up of carbs.

Here’s the thing: Keto is extremely restrictive, which automatically means it won’t work for everyone. But if you can stick with it, you should go into in a ketogenic state, which will theoretically force your body to run on fat rather than glucose (a type of sugar found in carbs), helping you burn fat by default.

Plus, as the Reddit user noted, you’re forced to eat a limited number of foods, which means you have less of any opportunity to rely on unhealthy options. Plus, you can’t really eat carbs, so you will immediately eliminate refined carbs, like sugar cereals and packaged snacks, which can help you reduce your calories.

ALISA HRUSTIC

Article Source: https://www.menshealth.com/weight-loss/reddit-weight-loss-tips-that-work

 

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Vitamin D-3 could ‘reverse’ damage to heart

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By probing the effect that vitamin D-3 has on the cells that make up the lining of blood vessels, scientists at Ohio University in Athens, OH, have identified for the first time the role that the “sunshine vitamin” plays in preserving cardiovascular health.

In a paper published in the International Journal of Nanomedicine, they describe how they used nanosensors and a cell model to identify the molecular mechanisms that vitamin D-3 can trigger in the endothelium, which is the thin layer of tissue that lines blood vessels.

It was previously believed that the endothelium served no other purpose than to act as an inert “wrapper” of the vascular system, allowing both water and electrolytes to pass in and out of the bloodstream.

However, advances over the past 30 years have revealed that the endothelium acts more like an organ that lines the whole of the circulatory system from the “heart to the smallest capillaries,” and whose cells carry out many unique biological functions.

Changes to the endothelium have been linked to several serious health problems, including high blood pressure, insulin resistance, diabetes, tumor growth, virus infections, and atherosclerosis, which is a condition wherein fatty deposits can build up inside arteries and increase the risk of heart attack and stroke.

Vitamin D-3 has role beyond bone health

The new study suggests that vitamin D-3 — a version of vitamin D that our bodies produce naturally when we expose our skin to the sun — plays a key role in preserving and restoring the damage to the endothelium that occurs in these diseases.

Some other natural sources of vitamin D-3 include egg yolks and oily fish. It is also obtainable in the form of supplements. Vitamin D-3 is already well-known for its role in bone health.

“However,” explains senior author Tadeusz Malinski, a professor in the department of chemistry and biochemistry, “in recent years, in clinical settings people recognize that many patients who have a heart attack will have a deficiency of D-3.”

“It doesn’t mean that the deficiency caused the heart attack,” he adds, “but it increased the risk of heart attack.”

Nanosensors probed effect of D-3 on cells

For their study, Prof. Malinski and colleagues developed a measuring system using nanosensors, or tiny probes that are 1,000 times smaller than the thickness of human hair and can operate at the level of atoms and molecules.

They used the nanosensors to track the impact of vitamin D-3 on molecular mechanisms in human endothelial cells that had been treated to show the same type of damage that occurs from high blood pressure.

The findings suggest that vitamin D-3 is a powerful trigger of nitric oxide, which is a molecule that plays an important signaling role in the control of blood flow and the formation of blood clots in blood vessels.

The researchers also found that vitamin D-3 significantly reduces oxidative stress in the vascular system.

They note that their study “provides direct molecular insight to previously published observations that have suggested that vitamin D-3 deficiency-induced hypertension is associated with vascular oxidative stress.” The effects of vitamin D-3 were similar in both Caucasian and African American endothelial cells.

Could D-3 reverse cardiovascular damage?

The study authors note that while their findings came from tests performed on a cellular model of high blood pressure, “[T]he implications of the influence of vitamin D-3 on dysfunctional endothelium is much broader.”

They suggest that vitamin D-3 has the potential to significantly reverse the damage that high blood pressure, diabetes, atherosclerosis, and other diseases inflict on the cardiovascular system.

“There are not many,” Prof. Malinski adds, “if any, known systems which can be used to restore cardiovascular endothelial cells which are already damaged, and vitamin D-3 can do it.”

 

Article Source: https://www.medicalnewstoday.com/articles/320802.php

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The Power of Glutathione

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WHAT IS GLUTATHIONE?

Glutathione is produced naturally in the liver. It is made up of three amino acids, and it is vital for cellular metabolism. It protects against oxidative stress caused by free radicals, is required for the immune system to function properly, and is a potent detoxifier.

The importance of glutathione has been validated by over 92,000 scientific articles, more than twice the amount that has ever been published about vitamin C. In fact, nutrition experts believe that it is just as necessary for our health as oxygen, food and water.

Glutathione is the body’s most powerful and important antioxidants, present in each and every cell in the body. It plays a pivotal role in detoxifying our cells, removing heavy metals, toxins and free radicals. All of which can damage our cells and significantly damage the quality of our cells, including skin cells.

Benefits:

1. Increase the energy

2. Slows down ageing process

3.  Reduces muscle and joint discomfort

4.  Strengthens immune system

5. Detoxifies the liver and cells

6. Improves mental focus and clarity

7. Improves quality of sleep

8. Reduces the effects of stress

9. Improves the skin

10. Athletic performance and recovery

WHAT DOES GLUTATHIONE DO IN OUR BODIES?

Antioxidant – GSH is the body’s master Antioxidant, our bodies depend on GSH for the removal of toxins and GSH is at the heart of all immune functions. Other antioxidants in our body depend on GSH to function properly.

Detoxification – GSH detoxifies a large number of pollutants by binding to carcinogens, heavy metals, herbicides, pesticides and radiation by forming a soluble compound with the toxin that can then be excreted through the urine or bile.

Immune system – Healthy growth and activity of immune cells depends on the availability of GSH. The protective activity of GSH is two-fold – it enhances the activity of immune cells and also functions as an antioxidant within them.

Increased Energy – Our energy levels are a result of many factors – everything from the biochemical reactions taking place within our cells, to muscle function and even your sense of well-being. GSH enables the mitochondria of a cell to remain fully charged, enhancing muscle strength and endurance. Clinical trials have shown that lowering GSH in the mitochondria results in cell death.

Repair – Our body is constantly under attack from free radicals, some from external sources and some generated in our own body. Free radicals attack the nearest stable molecule, “stealing” its electron. A molecule that loses an electron then becomes a free radical itself and attacks the next nearest stable molecule, this begins a chain reaction. Once the reaction is started it can cascade through hundreds of molecules. As this occurs over and over again the cell eventually dies or mutates. Sometimes the mutated cell mutates to a point that we know as cancer. GSH performs a vital role in repairing the damaged DNA by replacing the missing electron. Normal to elevated GSH keeps the repair of our cells at a maximum and reduces the number of cell mutations that would occur otherwise.

Lightens Skin – By supplementing with a high quality Glutathione supplement, namely one containing Acetyl Glutathione, you can not only improve your complexion, but improve the quality and health of your skin. Supplementing with a Glutathione pill or injectable can help to improve the health of every cell in the body, particularly apparent in the skin, hair and nails. Giving people a radiant glow which is caused by healthy cells and reduced toxicity in the body.

Article by:  Bon Heur

Article Source: https://www.healthdigezt.com/the-power-of-glutathione/

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5 Tips for Preventing Sports-Related Injuries

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Many people are heading outdoors to ramp up their exercise programs. But before you or your young athlete start playing, it’s important to learn how you can prevent sports-related injuries.

“Sports injuries generally occur for two different reasons: trauma and overuse,” says Dr. Andrew Cosgarea, an orthopedic surgeon and sports medicine expert. “And while traumatic sports injuries are usually obvious, dramatic scenes, like when we see a player fall down clutching their knee,” continues Cosgarea, who is also the head team physician for Johns Hopkins University Department of Athletics, “overuse injuries are actually more common.”

Overuse injuries often occur when the body is pushed past its current physical limits or level of conditioning — but poor technique and training errors, such as running excessive distances or performing inadequate warm-ups, frequently contribute. To help keep you or your young athlete from experiencing a sports-related injury, Cosgarea provides the following prevention tips:

1. Set realistic goals.

“I am a strong advocate for setting goals and working hard to achieve them,” Cosgarea says, “but it is crucial that our goals are realistic, achievable and sustainable.” Whether your goal is to swim more laps, lift a certain amount of weight or run a specific distance, set an obtainable goal and gradually work to improve.

2. Plan and prepare.

If you plan to begin exercising regularly or want to begin a new program, you should meet with your primary care provider first and discuss your options. Also, take the time to learn the proper techniques required for your sport or program. Working with a personal trainer or signing up for a class are often safe and enjoyable ways to start a new activity, Cosgarea suggests.

3. Warm up and cool down.

It is important to warm up before physical activity because research has shown that a heated muscle is less likely to be strained. To accomplish this, Cosgarea recommends some light walking or jogging before you start your exercise and then again afterward to help your muscles cool down slowly. Another important way to prevent injury is to increase your flexibility. This can be done by stretching before and after a workout, Cosgarea suggests, but it is best to do so once the body is already warm.

4. Take your time.

Don’t push yourself too hard too fast. Getting in shape or learning a new sport takes time. “We need to allow for adequate time to gradually increase training levels so that our bodies have time to adjust to the stresses on our bones, joints and muscles,” Cosgarea says. For instance, when running, increase mileage gradually and give yourself plenty of time to recover between workouts.

5. Listen to your body.

Adjust your activities if your body is showing signs of too much stress. “While a mild and short-lived muscle ache is generally considered ‘good pain,’ pain in your joints is not normal and is a sign that you should cut back,” Cosgarea warns.

 

Article Source: https://www.hopkinsmedicine.org/health/articles-and-answers/prevention/five-tips-for-preventing-sports-related-injuries?utm_medium=social&utm_source=Facebook&utm_campaign=Ortho&utm_term=5TipsPreventingSportsInjuries&utm_content=ArticlesAndAnswers

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How hormone levels might affect your quality of life

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Regardless of gender, all humans produce the hormone testosterone. However, men have much higher levels of testosterone than women.

 

Testosterone is a chemical messenger that is responsible for the development of male sexual characteristics. In addition, testosterone helps regulate muscle size and strength, red blood cell production, bone mass, and fat distribution.

 

As men age, their testosterone levels begin to dip. Although a natural result of aging, lower testosterone levels, also called hypogonadism, can contribute to any number of side effects – some of which men can find interrupt their quality of life. The medical resource Healthline says that testosterone starts to decrease after age 30, falling by 1 percent for each year thereafter.

 

Some men may even suffer from low testosterone (called low-T), which is the underproduction or lack of production of this hormone. Typically, this is linked to chronic medical conditions, such as obesity, diabetes and other hormonal conditions. Although not all men will experience low-T, learning to recognize its signs and symptoms can help those who develop the condition address it that much more quickly.

 

Changes in sexual function: Changes in sexual function resulting from low-T can include decreased libido/desire, inability to have or maintain erections, fewer spontaneous erections, and infertility. Since testosterone is linked to healthy sperm production, lower levels may reduce the number of healthy sperm or their mobility.

 

Insomnia and trouble sleeping: Sleep disturbances may be linked to low-T. These can include trouble falling asleep or frequent waking.

 

Weight gain: Men with low-T may suffer from increased body fat coupled with decreased energy levels that can make exercise less appealing. Weight gain — particularly in the abdominal area — may also occur in conjunction with a condition called gynecomastia, which is swollen or tender breasts.

 

Reduced muscle mass: Other physical changes can include reduced muscle bulk and strength. Decreased bone mass or mineral density is also possible.

 

Emotional changes: Emotional changes may be a byproduct of lower testosterone or feelings of helplessness over a seemingly irreversible condition. Fatigue, low self-confidence, sadness, depression, and even trouble concentrating are possible.

The Urinary Care Foundation says that low-T is quite common. Roughly 4 out of 10 men over the age of 45 have low testosterone. Low-T also affects 2 out of 10 men over the age of 60 and 3 out of 10 men over the age of 70.

 

If symptoms of low-T prove bothersome, testosterone replacement therapy, or TRT, may be prescribed. These include skin gels, shots, long-acting pellets, patches, and pills. The American Urological Association suggests discussing the pros and cons of TRT with a doctor who is skilled in diagnosing low-T. TRT should not be used by men planning to become a father anytime soon.

 

It should be noted that, while the Mayo Clinic says there are no definitive studies that point to HRT being effective, the accumulation of anecdotal evidence is undeniable.

Local anti-aging and regenerative medicine expert Dr. Brett Osborn believes that “while HRT is not for everyone — for instance, those with a strong family history of hormone-sensitive cancer — if you and your physician do opt for HRT, use only bio-identical hormones.”

 

Bio-identical hormones are those that are created in a compounding pharmacy and match one’s own specific hormonal needs.

 

In addition, he strongly urges that you “avoid ever using oral testosterone or oral estrogens” because both, when broken down metabolically, have the potential to be carcinogenic.

 

Rather, he suggests that bio-identical transdermal creams or injections are the best options.

 

“Do not underestimate the roles that hormones play in your biochemistry and your overall well-being. I would urge everyone to explore with their doctor the option of hormone replacement therapy. Restoring a youthful hormone profile not only has the potential to make you feel great, but also may slow down the aging process.”

And just in case you need further proof of Dr. Osborn’s belief in HRT, consider this: He checks his own hormone levels every six weeks — and adjusts his HRT accordingly.

Article Source: http://www.palmbeachpost.com/lifestyles/health/how-hormone-levels-might-affect-your-quality-life/sgXf5J82C1ntK2KEdQkM5O/

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Why you should probably reduce your intake of soy

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For some, soy is a great meat alternative as it contains protein. On the other hand, there has been some controversy surrounding soy’s implications on health. This is because components in soy may act as estrogen, which can be problematic, especially in regards to cancer risk.

The latest finding on soy is that consuming foods high in certain soy compounds may increase the risk of or aggravate prostate cancer.

The researchers looked at data from over 27,000 men and compared their risk of developing prostate cancer over the course of 12 years. The researchers found that men who consumed the highest amount of soy isoflavones had a 91 percent higher risk of developing advanced prostate cancer compared to those who consumed soy the least.

There was no link found between eating soy compounds and prostate cancer or non-aggressive prostate cancer in general.

Although the study didn’t uncover the exact link, there are a few theories. Researchers suspect that isoflavones may trigger responses similar to estrogen and estrogen has been previously linked to prostate cancer. This is because the byproducts of estrogen are genotoxic, which means they can damage genetic information to prostate cells and lead to cancer mutations.

There still needs to be more research to better understand fully the link between soy isoflavones and prostate cancer, particularly in more diverse populations, to see how soy affects different ethnic groups.

Should you stop eating soy? This isn’t completely a yes or no answer at the moment. The researchers do warn against over-consuming soy—the men in the study consumed between 0.75 to 2.03 mg a day. As with all things, moderation is key. As for supplements that contain soy isoflavones, the researchers suggest there isn’t much worry there, either.

Furthermore, because the study showed an association and not a cause-and-effect, there isn’t enough evidence to completely rule soy out.

If you do have a family history of prostate cancer, then you may want to consider lowering consumption of soy. But if not, then consume at your own discretion.

Article Source: https://www.belmarrahealth.com/probably-reduce-intake-soy/

 

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