According to health experts, women with type 2 diabetes have an approximate 20 to 30% increased risk of developing breast cancer compared with women who don’t have diabetes. This might be because some of the same factors that increase diabetes risk—being older, being overweight or obese, eating a poor-quality diet, and not getting regular physical activity—are also linked with an increased risk of breast cancer. The good news, however, is that some of these overlapping factors are within our control and we can make daily choices, like the one's below, that not only help us better manage our diabetes, but also possibly reduce our risk of later developing breast cancer.

• Manage your midsection. Being overweight is a risk factor for both type 2 diabetes and breast cancer; if you carry your extra weight in your midsection—called central adiposity—this is particularly strongly linked with a risk of both diseases.
• Elevate exercise. Make regular physical activity a top priority. You don’t have to run a marathon; even brisk walking for 30 minutes daily can improve your health and blood glucose control.
• Dial in your diet. Diabetes experts agree that there are a number of dietary patterns that can improve blood glucose control in people with type 2 diabetes, from a paleo plan to a low carbohydrate ketogenic diet, low glycemic index diet, or a low-fat vegan diet. Work with a qualified healthcare professional, such as a Certified Diabetes Educator (CDE) or a registered dietitian, to find the diet plan that meets your health goals and makes you happy.

Source: British Journal of Cancer

A study found that together, exercise and vitamin D supplements cut the risk of injury from falling in older women by more than half. Published in JAMA Internal Medicine, the study divided 409 women ages 70 to 80 into four groups: one received a placebo and didn’t exercise, a second received vitamin D (800 IU per day) and didn’t exercise, a third received a placebo and exercised, and a fourth received vitamin D (800 IU per day) and exercised. Each of the women had fallen at least once during the previous year, prior to participating in the study. After tracking the women for two years, here’s what the researchers discovered:

• Exercising and taking vitamin D reduced the risk of injury from falling by 62%.
• Exercising without taking vitamin D reduced the risk of injury from falling by 53%.
• Only exercise improved muscle strength and balance; however, vitamin D helped maintain bone mineral density.
• Neither exercise nor vitamin D reduced the risk of falling itself.

The findings are especially important because they suggest a possible strategy for preventing the hazards of falling—a leading cause of unintentional injuries and fractures in older adults.

Source: JAMA Internal Medicine

A study published in the journal Nutrition Research found that blueberry powder improves immune and cardiovascular functioning. During the study, participants received a powder equivalent to 250 grams (about half a pound) of blueberries per day. After six weeks, researchers observed a 4% increase in the immune system’s natural killer (NK) cells. They also observed heart benefits, in particular a reduction in arterial stiffness. While other research has shown that blueberries have a wide range of positive health effects, such as reducing the risk of cognitive decline, this is the first study to directly examine blueberry consumption and NK cell count in humans.

Source: NutraIngredients-USA

If you only think of pumpkins when you’re decorating for Halloween, you may be missing out on the distinctive deliciousness and nutrients contained within this big orange squash. Not only is the pumpkin’s colorful flesh rich in antioxidants, its seeds are an excellent source of certain minerals and contain omega-3 polyunsaturated fats.

Just inside of its hard, ribbed exterior lies its edible, orange flesh. Composed of about 90% water, pumpkin flesh is low in calories and sodium, and, like other squashes, it’s a good source of fiber and potassium, as well as vitamins B2, B6, C, and E. But one of the main contributors to pumpkin’s nutritional nature lies in its color: The compounds responsible for pumpkin’s characteristic carrot-like color include beta-carotene and related nutrients called carotenoids. Some of these compounds can be used in the body to make vitamin A, but may also have antioxidant, anti-inflammatory, and immune-boosting activities of their own. Researchers have found that carotenoids and vitamin A play a role in regulating metabolism and preventing obesity, and may partly explain how fruits and vegetables protect against a range of chronic diseases, including cardiovascular disease. Just one cup of pureed pumpkin provides more than double the daily requirement for vitamin A in the form of carotenoids.

Source: International Journal of Molecular Science

Here’s a workout for your brain: Researchers have found that doing resistance training twice a week may slow the progression of age-related brain lesions, which are common in middle-aged people. These lesions, or holes, in the brain’s white matter—the part of the brain that connects and passes messages between different brain regions—can negatively affect cognition. The study was reported on by the New York Times and published in the Journal of the American Geriatrics Society; it included 54 women, aged 65 to 75, who already had evidence of white matter lesions (WMLs). The women were divided into three groups: the first group did a resistance training workout once a week, the second group did a resistance training workout twice a week, and the third group did a balance and stretching workout twice a week. The resistance training consisted of light weight lifting. Researchers measured the volume of WMLs using MRIs at the beginning and end of the year-long study. Here is what they found:

• While all three groups had an increase in WMLs, the women doing resistance training twice a week had fewer than the other two groups.
• Maintaining the ability to walk quickly and smoothly was associated with losing less white matter in the two resistance training groups.

This study is interesting because the findings suggest that the right amount (only twice a week!) of resistance training could potentially protect parts of the brain. However, more research is needed to understand if the study’s results translate into meaningful differences in cognitive function over the long term. In addition, more research could help uncover how improved walking ability relates to the brain’s white matter and to cognitive function. In the meantime, if you want to try pumping some iron, talk with your healthcare practitioner to pick the resistance training program that’s right for you.

Source: Journal of the American Geriatrics Society