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Following are the Top 5 Pre Workout Supplements for Runners

1) Perfect Keto Perform Keto Sports Drink
The Perfect Keto Perform Keto Sports Drink is one of the leading options for runners who need an alternative to glucose. Made with 7.7 grams of BHB salts, it represents a great solution and this is why it manages to deliver an impressive performance when it comes to energy sources.
The great part is that it still comes with the amino acids you need for energy. This includes L-Citrulline and Beta Alanine. Most importantly, it also represents a product with added healthy fats from MCT sources.
Pros

• Recommended in the absence of carbs
• Made with multiple energy sources
• Contains MCT oil
• Good amino acid profile

Cons

• Works best with weight loss

**BE SURE TO USE THE CLE LEADER COUPON CODE (CL15) to save an additional 15%**

The best pre-workout for runners combines different types of energy sources to offer one of the best products when it comes to results. It has a complex formulation based on amino acids, fats and BHB salts which makes it unique in the pre-workout market. Furthermore, it is also important to know that you can see great results when it comes to maximizing your energy sources.

2)  ONNIT Total Strength + Performance
The ONNIT Total Strength + Performance is among the leading options when it comes to a good energy source. Runners can maximize its potential when it comes to the amino acid profile in combination with Magnesium, Calcium and Sodium.
It also represents a top solution when it comes to better results in terms of focus as well. It also works well to support recovery and runners will appreciate the Red Clover and Luteolin extracts.
Pros

• Made with best-quality ingredients
• Formulation for energy
• Improves recovery

Cons

• Not the most affordable pre-workout

**BE SURE TO USE THE CLE LEADER COUPON CODE (GETONNIT) to save an additional 10%**

The pre run supplement comes with a leading solution which is great for all types of runners. It can deliver great overall results which are recommended when you want to ensure that your recovery will also be on point. This is why it is important to know that you can find great results with ingredients such as Leucine, Valine, Beta Alanine and L-Glutamine. They offer more energy but they also work great when it comes to better overall results in terms of energy and muscle development.

3) Optimum Nutrition Amino Energy
As one of the most popular pre-workouts, the Optimum Nutrition Amino Energy is among the best solutions when it comes to muscle support. Runners can benefit from its great amino acid profile and it thus represents one of the best options when it comes to better long-term benefits as well.
It comes with Taurine and Arginine which means that if will boost your energy while also ensuring better circulatory performance. With caffeine from green tea and green coffee, it is a good solution for most runners who need extra energy.

Pros

• Come with Taurine
• Includes L-Arginine
• Great for caffeine sources
• Large flavor selection

Cons

• Energy blend is not the most potent

The pre workout supplement for runners proves to be one of the great options when it comes to better energy. It combines various sources of energy from green coffee and green tea and with a base of amino acids as its name suggests, it comes to meet your needs when it comes to energy and muscle support. If you are looking to use it for a long period of time, you can also take advantage of one of the largest selections of flavors on the market. For this reason, it represents a complex product which has reached its maturity.

4) Rari Nutrition Infinity
The Rari Nutrition Infinity comes with a short list of ingredients which recommends it among the minimalistic products. It is also important to know that you can see great overall results based on the high concentration of caffeine, Tyrosine and Citrulline. With added B vitamins complex and niacin,
 it will also support improved overall focus which is great when it comes to intense training sessions.
Pros

• Short list of ingredients
• Proven ingredients
• Based on caffeine
• Added Folic Acid

Cons

• Too strong for some runners

The pre-workout is among the leading options when it comes to good energy levels. It comes with a combination of some of the most important ingredients on the market. With extra caffeine, it can prove to be one of the solutions which are great when it comes to better overall energy, even if it may come with an energy crash towards the end of its effect. With some of the most popular amino acids, it also proves to be a good solution when it comes to long-term safety and usability.

5) Legion Athletics Pulse Pre-Workout
The Legion Athletics Pulse Pre-Workout comes with 4 grams of carbohydrates and an impressive 8 grams of L-Citrulline. This makes it one of the strongest formulations for runners and in many cases, it might even prove to be a highly concentrated product. With 4.8 grams of Beta Alanine, it represents a strong product which is great when you try to surpass your own fitness goals.
With a high concentration of caffeine as well, it can come with a longer effect when compared to many alternatives.
Pros

• 8 grams of Citrulline
• 4.8 grams of Beta Alanine
• 4 grams of carbohydrates

Cons

• Too strong for some runners

If you are looking for the ultimate experience, then the pre-workout proves to be a top formulation. It comes to meet your needs when it comes to better overall results with energy sources and it proves to combine the leading ingredients in its segment but in a very high concentration. With added carbohydrates, it can represent a solution for runners looking for the ultimate experience.

Runners have special needs when it comes to pre workout supplements. They are among the very few who need carbohydrates to fuel their high-intensity long-term training. This is why it might be important to know that you will get the ability to work with a solution which allows you great overall results both in terms of energy and in terms of fueling your body with the basic ingredients to keep it going at an optimum level. But most importantly, the Best Pre Workout For Runners needs to come with the energy boost you need to really improve your running results.

What Runners Need in a Pre-Workout Supplement?
Runners have truly special nutritional needs when it comes to daily routines or to official runs like marathons. Since this type of activity demands a larger number of calories you’ll get to see some impressive products with added carbohydrates. These carbs can come from various sources and you can see them in the forms, but you can also see solutions with added fats and added minerals as well. Since you can find different solutions to work with, it is also important to know that you can find many great results when it comes to better hydration and muscle support in form of minerals,

Carbohydrates and Fats in Pre Workouts for Runners
Runners can now choose supplements which are made with carbohydrates or fats. These types of products are great when it comes to added energy sources and they are also easily absorbed by the body. There are a few healthy fats which can also act as energy sources in the right food combinations and this makes them even more appealing to runners. Since there are many great choices to work with, it is also important to know that you can find great results when it comes to better pre workout powder supplements which can last longer and which are most suited to the needs of the runners.

Minerals
There are many pre-workouts which come with minerals and there is a good reason behind this decision. They support muscle function and for runners, they offer the much-needed support for longer training sessions or even for more intense running sessions.
The good news is that they can act to balance the sodium you lose through sweat. At a professional level, you will even see athletes consuming these pre-workouts together with fruits such as bananas to increase potassium intake. It is always worth considering the supplements which allow you to stay safe while training and minerals are among the few additions for this purpose.

Vitamins
In the taxing conditions in which a runner trains, vitamins play an important role. Even if they are not as fast-acting as the other ingredients, they will still build-up in the body and they offer the best solution when it comes to a boosted immunity which can suffer after intense and constant physical activity. This is why it is worth considering the options which at least come with the vitamins for brain function as you will need good focus ability for the duration of your training.

Amino Acids
Amino acids are the foundation to a pre-workout for runners. They are responsible for the added energy as is the case with Citrulline but they can also be responsible with muscle preservation properties as is the case with L-Glutamine. In the end, the decision will be up to you and you will have to find the right formulation in terms of energy output for you.
There are other sources of energy as well. They can come from Taurine or they can even come from Beta Alanine. But their quantities will also largely dictate their overall results. This is why it is important to know that you can find great solutions when it comes to better energy even within the amino acids themselves.
Some amino acids might not be very recommended for runners. Such is the case of L-Carnitine. Since its primary role is to boost fat loss, it is not a solution for runners as they already experience a higher metabolism which burns calories quicker. Even more, running involves the cardiovascular system more than other activities and this is why you might not want to see it as a solution for better muscle retention which is still essential for runners.

Caffeine
Caffeine can also be present in pre-workout for runners, but it will be up to you to decide if you want to use it before your running session. This is why it can be important to know that you can work with solutions which allow you a good overall result in terms of energy even without caffeine. But in some cases, it can definitely come as a major plus.

BHB Ketones
One of the ingredients which are used as an energy source in the absence of glucose and carbohydrates comes with BHB ketones. They are often use on the Ketogenic diet but the runners who are not looking to consume carbohydrates will have to gather energy from other places and BHB ketones can be a good solution for this reason. This is why it is important to know that you can see great results when it comes to energy levels even when you are not having the same glucose levels you might be used to and if you are preparing for a race, it might even be the case that you are trying to reach a certain weight. If you eliminate carbohydrate sources, you can thus fully benefit when it comes to better runs with more energy.

Top 5 Pre Workout Supplements for Runners

1.  Perfect Keto Perform - TOP PICK
2. ONNIT Total Strength + Performance
3.  Optimum Nutrition Amino Energy
4. RARI Nutrition Infinity
5. Legion Athletics Pulse

Congratulations on taking a forward step to get in shape and feel great. Many people are guilty of wishing they could get a sculpted body from eating junk food and watching TV all day. But that is just not going to happen. Even though getting in shape sounds like a long, time-wasting process, the effort put towards being in shape has many positive effects. If you want to start your journey to having a better body to feel great, here are some tips:

1. Exercise Daily
Exercise daily for at least an hour. You do not have to kill yourself from running, jogging, etc., but you should have some sort of moderate physical activity in your everyday life. If you're looking to shed a few pounds fast, do a higher-level intensity workout. For example, go on a walk at a brisk pace for an hour. Or, you can jog and set certain intervals to sprint during that hour. Make sure you're not in severe pain during your workout. Just a warning, your muscles will ache after a high intensity workout. It may be irritating, but that means your body is changing for the better. Be sure to stay hydrated, stretch, and eat foods with a decent amount of protein after each workout. The protein will help keep your muscles, not fat, rebuilding.

2. Eat the Right Foods and Portion Each Meal
No matter how bad your stomach is telling you to go for candy over healthy food, try to stay away from sweets. Sugar from candy will not help you get in shape. Even if it's just a single candy bar, one will eventually lead to another. Fruits and vegetables are the best thing to eat when getting into shape. Apples, for example, do a good job at making the stomach feel full for up to 3 to 4 hours. Green vegetables such as green beans and broccoli keep the digestive system clean and running.

Also, stick to lean meats like turkey and chicken. Seafood, such as, shrimp, and tilapia are also great alternatives. These foods are full of protein and healthy nutrients to help keep muscles fit and ready for workouts. In addition, be sure to portion what you eat. Having a good metabolism comes from portioning meals. Try to plan out eating six times a day and setting smaller portions, rather than having three large meals throughout the day. This will also help you find yourself breathing smoother when working out rather than huffing and puffing for air. This is because you will have less food in your digestive system, which means more energy is used toward your exercise.

3. Keep Track of Calories and Food Intake Per Day
Keeping track of how many calories you eat in a day will be helpful in planning out your physical exercising. Ever wonder why body builders' body masses are so big? That's because they plan out their meals and take in more (healthy) calories than the average person. On the other hand, losing weight and striving for a skinnier physique will involve more physical exercise than calories you ingest.

4. Be Sure to Get Sleep
Even though most of us have eight-hour jobs during the day or night, it is crucial to get enough sleep to recharge the body's batteries. Six to eight hours of sleep will keep the body going throughout the day, but if you happen to feel tired at any point after coming home from work, by all means take a small nap before exercising. You should only nap for about a half hour. This will prevent you from staying up later in the night.

5. Stay Motivated
An important key to being in shape is to set goals and keep a positive mindset. If you stay positive, you will be able to push yourself to get that fit body you've always wanted.
Erie Cross Training Examiner Kyle Melerski, a music technology student at Capital University, is on the rise by using his creative writing skills to inform and entertain people.

Dehydration happens when your body doesn't have as much water as it needs. Without enough, your body can't function properly. You can have mild, moderate, or severe dehydration depending on how much fluid is missing from your body.
Causes
It’s normal to lose water from your body every day by sweating, breathing, peeing, and pooping, and through tears and saliva (spit). Usually you replace the lost liquid by drinking fluids and eating foods that contain water. If you lose too much water or don’t drink and eat enough, you can get dehydrated.
You can lose more water than usual with:

• A fever
• Diarrhea
• Vomiting
• Excessive sweating

Peeing a lot (Diabetes and some medications like water pills -- also called diuretics -- can make you pee more often.)

You may not replace the water you lose because:

• You’re busy and forget to drink enough.
• You don’t realize you’re thirsty.
• You don’t feel like drinking because you have a sore throat or mouth sores, or you’re sick to your stomach.

Symptoms

• Thirst
• Dry or sticky mouth
• Not peeing very much
• Dark yellow pee
• Dry, cool skin
• Headache
• Muscle cramps

Signs of severe dehydration include:

• Not peeing or having very dark yellow pee
• Very dry skin
• Feeling dizzy
• Rapid heartbeat
• Rapid breathing
• Sunken eyes
• Sleepiness, lack of energy, confusion or irritability
• Fainting

Symptoms for babies and young children can be different than for adults:

• Dry mouth and tongue
• No tears when crying
• Dry diapers for 3 hours
• Sunken eyes, cheeks, soft spot on the top of the skull
• Sleepiness, lack of energy, or irritability

Severe dehydration is a medical emergency and needs to be treated immediately.

Who’s at Risk?
Anyone can get dehydrated, but the odds are higher for some people:

• Babies and young children are the most likely to have severe diarrhea and vomiting, and they lose the most water from a high fever. The youngest can’t tell you they’re thirsty or get their own drink.
• Older adults have less water in their bodies and often don’t realize they’re thirsty. If they can’t get around very well anymore, they may not be able to get a drink easily.
• People who are ill with a cold or sore throat may not want to eat or drink.
• People with a chronic disease such as type 2 diabetes can pee a lot if the disease is uncontrolled. They also may take medicines such as water pills, which make them go more often.
• People who are active outside in hot and humid weather sometimes can’t cool down effectively because their sweat doesn’t evaporate. This can lead to a higher body temperature and need for more water.

I always encourage my friends, family, clients and patients to drink green tea. Why? Because the advantages and health benefits are numerous. Green tea is what I call ‘one of nature's gifts’, because it has so many positives and almost zero negatives. Green tea is a truly benign substance. Let me bullet point some of the major benefits of green tea:

• Green Tea Can Kill Bacteria, Which Improves Dental Health and Lowers Your Risk of Infection

The catechins in green tea also have other biological effects.
Some studies show that they can kill bacteria and inhibit viruses like the influenza virus, potentially lowering your risk of infections.
Streptococcus mutans is the primary harmful bacteria in the mouth. It causes plaque formation and is a leading contributor to cavities and tooth decay.
Studies show that the catechins in green tea can inhibit the growth of Streptococcus mutans. Green tea consumption is associated with improved dental health and a lower risk of caries.
Multiple studies also show that green tea can reduce bad breath.

• Green Tea May Lower Your Risk of Type 2 Diabetes

Type 2 diabetes is a disease that has reached epidemic proportions in the past few decades and now afflicts about 400 million people worldwide.
This disease involves having elevated blood sugar levels in the context of insulin resistance or an inability to produce insulin.
Studies show that green tea can improve insulin sensitivity and reduce blood sugar levels.
One study in Japanese individuals found that those who drank the most green tea had a 42% lower risk of developing type 2 diabetes.
According to a review of 7 studies with a total of 286,701 individuals, green tea drinkers had an 18% lower risk of becoming diabetic.

• Green Tea May Reduce Your Risk of Cardiovascular Disease

Cardiovascular diseases, including heart disease and stroke, are the biggest causes of death in the world.
Studies show that green tea can improve some of the main risk factors for these diseases.
This includes total cholesterol, LDL cholesterol and triglycerides.
Green tea also dramatically increases the antioxidant capacity of the blood, which protects the LDL particles from oxidation, which is one part of the pathway towards heart disease.
Given the beneficial effects on risk factors, it is not surprising to see that green tea drinkers have up to a 31% lower risk of cardiovascular disease.

• Green Tea Can Help You Lose Weight and Lower Your Risk of Obesity

Given that green tea can boost the metabolic rate in the short term, it makes sense that it could help you lose weight.
Several studies show that green tea leads to decreases in body fat, especially in the abdominal area .
One of these studies was a 12-week randomized controlled trial in 240 men and women. In this study, the green tea group had significant decreases in body fat percentage, body weight, waist circumference and belly fat.
However, some studies don't show a statistically significant increases in weight loss with green tea, so this needs to be taken with a grain of salt.

• Green Tea May Help You Live Longer

Of course, we all have to die eventually. That is inevitable.
However, given that green tea drinkers are at a lower risk of cardiovascular disease and cancer, it makes sense that it could help you live longer.
In a study of 40,530 Japanese adults, those who drank the most green tea (5 or more cups per day) were significantly less likely to die during an 11 year period.
Death of all causes: 23% lower in women, 12% lower in men.
Death from heart disease: 31% lower in women, 22% lower in men.
Death from stroke: 42% lower in women, 35% lower in men.
Another study in 14,001 elderly Japanese individuals aged found that those who drank the most green tea were 76% less likely to die during the 6 year study period

Related Post: Benefit Of Green Tea

Most cases of the flu are mild enough that you can treat yourself at home without prescription medications.
It’s important you stay home and avoid contact with other people when you first notice flu symptoms.
You should also:
Drink plenty of fluids. This includes water, soup, and low-sugar flavored drinks.
Treat symptoms such as headache and fever with OTC medications.
Wash your hands to prevent spreading the virus to other surfaces or to other people in your house.
Cover your coughs and sneezes with tissues. Immediately dispose of those tissues.
If symptoms become worse, call your doctor. They may prescribe an antiviral medication. The sooner you take this medicine, the more effective it is. You should start treatment within 48 hours from when your symptoms start.
Contact your doctor as soon as symptoms appear if you’re at high risk for flu-related complications. These high-risk groups include:

• people with weakened immune systems
• women who are pregnant
• people over age 65
• children under age 5

Your doctor may test for the flu virus right away. They may also prescribe an antiviral medication to prevent complications.

The flu vaccine
While not exactly a treatment, a yearly flu shot is highly effective in helping people avoid the flu. The CDC recommends that everyone 6 months of age and older get a yearly flu shot.
The best time to be vaccinated is in October or November. This gives your body time to develop antibodies to the flu virus by peak flu season. In the United States, peak flu season is between December and February.
The flu vaccine is not for everyone. Consult your doctor when deciding whether or not members of your family should receive this vaccination.

Influenza is a serious virus that leads to many illnesses each year. You don’t have to be young or have a compromised immune system to get gravely ill from the infection. Healthy people can get sick from the flu and spread it to friends and family.
In some cases, the flu can even be deadly. Flu-related deaths are most common in people over age 65 but can be seen in children and young adults.
The best and most efficient way to avoid the flu and prevent spreading it is to get a vaccination. The flu vaccine is available as an injectable shot. The more people get vaccinated against the flu, the less the flu can spread. Vaccination can also help shorten the time that you are sick and can reduce the symptoms.

How does the flu shot work?
To make the vaccine, scientists select the strains of the flu virus that research suggests will be the most common in the coming flu season. Millions of vaccines with those strains are produced and distributed.
Once you receive the vaccine, your body begins producing antibodies against those strains of the virus. These antibodies provide protection against the virus. If you come into contact with the flu virus at a later point, you can avoid an infection.
You may get sick if you end up coming into contact with a different strain of the virus. But the symptoms will be less severe because you had the vaccination.

Who should get the flu shot?
Doctors recommend that everyone over the age of six months receive the flu vaccine. This is especially true for people in high-risk categories, like:

• adults over age 65
• women who are pregnant
• children under age 5

people with weakened immune systems due to chronic illness
Most doctors also recommend that everyone gets their flu vaccine by the end of October. This way your body has time to develop the right antibodies before flu season kicks into gear. It takes about two weeks for antibodies to develop against the flu after vaccination.

Here are some of the common symptoms of the flu.

Fever
The flu almost always causes an increase in your body temperature. This is also known as a fever. Most flu-related fevers range from a low-grade fever around 100°F (37.8°C) to as high as 104°F (40°C).
Although alarming, it’s not uncommon for young children to have higher fevers than adults. If you suspect your child has the flu, see your doctor.
You may feel “feverish” when you have an elevated temperature. Symptoms include chills, sweats, or being cold despite your body’s high temperature. Most fevers last for less than one week, usually around three to four days.

Cough
A dry, persistent cough is common with the flu. The cough may worsen, becoming uncomfortable and painful. You may also experience shortness of breath or chest discomfort during this time. Many flu-related coughs can last for about two weeks.

Muscle aches
These flu-related muscle pains are most common in your neck, back, arms, and legs. They can often be severe, making it difficult to move even when trying to perform basic tasks.

Headache
Your first symptom of the flu may be a severe headache. Sometimes eye symptoms, including light and sound sensitivity, go along with your headache.

Fatigue
Feeling tired is a not-so-obvious symptom of the flu. Feeling generally unwell can be a sign of many conditions. These feelings of tiredness and fatigue may come on fast and be difficult to overcome.

The common cold and the flu may seem similar at first. They’re both respiratory illnesses and can cause similar symptoms. But different viruses cause these two conditions. Your symptoms help you tell the difference between them.
Both a cold and the flu share a few common symptoms. People with either illness often experience:

• runny or stuffy nose
• sneezing
• body aches
• general fatigue

As a rule, flu symptoms are more severe than cold symptoms.
Another distinct difference between the two is how serious they are. Colds rarely cause other health conditions or problems. But the flu can lead to sinus and ear infections, pneumonia, and sepsis.
To determine whether your symptoms are from a cold or from the flu, you need to see your doctor. Your doctor will run tests that can help determine what’s behind your symptoms.

If your doctor diagnoses a cold, you’ll only need to treat your symptoms until the virus has run its course. These treatments can include using over-the-counter (OTC) cold medications, staying hydrated, and getting plenty of rest.
Taking flu medicine early in the virus’ cycle may help reduce severity of illness and shorten the time that you are sick. Rest and hydration are also beneficial for people with the flu. Much like the common cold, the flu just needs time to work its way through your body.

Green tea is the healthiest beverage on the planet.
It is loaded with antioxidants and nutrients that have powerful effects on the body.
These include improved brain function, fat loss, a lower risk of cancer and many other impressive benefits.
Below are health benefits of green tea that are supported by studies.

• Green Tea Contains Bioactive Compounds That Improve Health

Green tea is more than just liquid.
Many of the plant compounds in the tea leaves do make it into the final drink, which contains large amounts of important nutrients.
Tea is rich in polyphenols that have effects like reducing inflammation and helping to fight cancer.
Green tea is about 30 percent polyphenols by weight, including large amounts of a catechin called EGCG. Catechins are natural antioxidants that help prevent cell damage and provide other benefits.
These substances can reduce the formation of free radicals in the body, protecting cells and molecules from damage. These free radicals are known to play a role in aging and all sorts of diseases.
EGCG (Epigallocatechin Gallate) is one of the most powerful compounds in green tea. It has been studied to treat various diseases and may be one of the main reasons green tea has such powerful medicinal properties.
Green tea also has small amounts of minerals that are important for health.
Try to choose a higher quality brand of green tea, because some of the lower quality brands can contain excessive amounts of fluoride.
That being said, even if you choose a lower quality brand, the benefits still far outweigh any risk.

• Compounds in Green Tea Can Improve Brain Function and Make You Smarter

Green tea does more than just keep you awake, it can also make you smarter.
The key active ingredient is caffeine, which is a known stimulant.
It doesn't contain as much as coffee, but enough to produce a response without causing the "jittery" effects associated with too much caffeine.
What caffeine does in the brain is to block an inhibitory neurotransmitter called Adenosine. This way, it actually increases the firing of neurons and the concentration of neurotransmitters like dopamine and norepinephrine.
Caffeine has been intensively studied before and consistently leads to improvements in various aspects of brain function, including improved mood, vigilance, reaction time and memory.
However, green tea contains more than just caffeine. It also has the amino acid L-theanine, which is able to cross the blood-brain barrier .
L-theanine increases the activity of the inhibitory neurotransmitter GABA, which has anti-anxiety effects. It also increases dopamine and the production of alpha waves in the brain.
Studies show that caffeine and L-theanine can have synergistic effects. The combination of the two is particularly potent at improving brain function.
Because of the L-theanine and the smaller dose of caffeine, green tea can give you a much milder and different kind of "buzz" than coffee.
Many people report having more stable energy and being much more productive when they drink green tea, compared to coffee.

• Green Tea Increases Fat Burning and Improves Physical Performance

If you look at the ingredients list for any fat burning supplement, chances are that green tea will be on there.
This is because green tea has been shown to increase fat burning and boost the metabolic rate, in human controlled trials.
In one study in 10 healthy men, green tea increased energy expenditure by 4%.
Another study showed that fat oxidation was increased by 17%, indicating that green tea may selectively increase the burning of fat.
However, some studies on green tea don't show any increase in metabolism, so the effects may depend on the individual.
Caffeine itself has also been shown to improve physical performance by mobilizing fatty acids from the fat tissues and making them available for use as energy.
In two separate review studies, caffeine has been shown to increase physical performance by 11-12%, on average.

• Antioxidants in Green Tea May Lower Your Risk of Some Types of Cancer

Cancer is caused by uncontrolled growth of cells. It is one of the world's leading causes of death.
It is known that oxidative damage contributes to the development of cancer and that antioxidants may have a protective effect.
Green tea is an excellent source of powerful antioxidants, so it makes sense that it could reduce your risk of cancer, which it appears to do:
Breast cancer: A meta-analysis of observational studies found that women who drank the most green tea had a 20-30% lower risk of developing breast cancer, the most common cancer in women.
Prostate cancer: One study found that men drinking green tea had a 48% lower risk of developing prostate cancer, which is the most common cancer in men.
Colorectal cancer: An analysis of 29 studies showed that those drinking green tea were up to 42% less likely to develop colorectal cancer.
Many observational studies have shown that green tea drinkers are less likely to develop several types of cancer. However, more high-quality research is needed to confirm these effects .
It is important to keep in mind that it may be a bad idea to put milk in your tea, because some studies suggest it reduces the antioxidant value .

• Green Tea May Protect Your Brain in Old Age, Lowering Your Risk of Alzheimer's and Parkinson's

Not only can green tea improve brain function in the short term, it may also protect your brain in old age.
Alzheimer's disease is the most common neurodegenerative disease in humans and a leading cause of dementia.
Parkinson's disease is the second most common neurodegenerative disease and involves the death of dopamine producing neurons in the brain.
Multiple studies show that the catechin compounds in green tea can have various protective effects on neurons in test tubes and animal models, potentially lowering the risk of Alzheimer's and Parkinson's.

It Would you recognize these symptoms?
Diabetes is scary-common in the U.S.—but the freakiest thing about it might be the number of people who are walking around undiagnosed. 
Of the 30 million people in the U.S. with diabetes, 25 percent aren't aware they have the disease, according to data from the Centers for Disease Control and Prevention.
And it gets worse: Among the 84 million U.S. adults with prediabetes, a shocking 90 percent have no clue they're on the path to a full-blown diabetes diagnosis, the CDC reports.

That's probably because diabetes symptoms are often subtle, meaning many young women easily miss or dismiss them, says Poorani Goundan, M.D., an endocrinologist at Boston Medical Center.
Type 2 diabetes, which occurs when blood sugar is too high, usually because the body fails to produce enough insulin, has series side effects, too. Left untreated, it can lead to an increased risk of heart disease, nerve damage, and dementia down the road, Goundan says.​
(This isn't just an old-people problem either. More than half of new cases of adult diabetes strike before age 64, according to the National Institutes of Health.)
That's why it's so important to both get regular check-ups (among other things, your doctor will check your fasting blood sugar levels, which can flag potential prediabetes and diabetes) and watch out for any signs of diabetes.

These 10 surprising diabetes symptoms in women should definitely be on your radar:
1) YOU HAVE TO PEE ALL THE TIME.
When you have excess sugar coursing through your blood stream, your body instinctively tries to get rid of it, says Mary Vouyiouklis Kellis, M.D., an endocrinologist at Cleveland Clinic. "Water follows sugar, so you end up having high-volume urine loss,” she explains.
If you notice you’re suddenly peeing a lot, and more often, for no real reason—especially if you’re waking up a few times during the night to take a whiz—it’s time to talk to your doctor, she says.

2) YOU'RE CONSTANTLY THIRSTY
With all that peeing, dehydration is a very real possibility. And, to make matters worse, “some patients who don’t know they have diabetes quench their thirst with sugary drinks like soda or juice, which adds to their blood sugars,” Goundan says. Signs of dehydration include dark-colored urine, a drop in (water) weight, and extreme thirst.
Sound familiar? Talk to your doc about this potential symptom of diabetes, especially if it occurs in tandem with lots of potty breaks.

3) YOUR BREATH IS RANK
Diabetes-related dehydration contributes to dry mouth, and the bad breath that can accompany it. (After all, with dry mouth, there's not enough spit to wash away bacteria and balance the pH in your mouth, Kellis says.)
What’s more, undiagnosed or uncontrolled diabetes can trigger ketosis, a process in which the body uses fat, rather than glucose, for energy. Ketosis releases a chemical byproduct called ketones, which can make your breath smell unpleasantly sweet or fruity, she says.
Unless you're on a keto diet (which is designed to put you into ketosis), it's worth talking to your doctor. 

4)YOU NEED NEW GLASSES
Blurry vision is a common—and often ignored—diabetes symptom in women. What does diabetes have to do with your vision? Kellis explains that fluid can form in your eye's lens as sugar levels increase (remember: fluid follows sugar).
A buildup of fluid in the eye blurs vision, causes nearsightedness, and leads many people to the optometrist for a new glasses or contacts prescription. 
Fortunately, getting your blood sugar levels under control can clear up blurred vision, she adds.

5) YOUR HANDS AND FEET GET NUMB A LOT
Neuropathy—a condition characterized by numbness or weird sensations like pins and needles, in your arms, legs, hands, and feet—occurs in more than half of people with type 2 diabetes, according to a 2017 Diabetes Care review.
Why so common? Diabetes reduces blood flow to your extremities and, over time, damages your blood vessels and nerves, Kellis says.

6) YOU HAVE A LOT OF CUTS AND BRUISES—AND THEY TAKE FOREVER TO HEAL
Reduced sensation in your extremities makes you more prone to injuries. “You’re less likely to notice a cut because you can’t feel it, which means you’re less likely to take care of it and it’s more likely to get infected,” says Goundan. And once you do have an injury, uncontrolled diabetes can make it harder for your body to heal. “High blood sugars provide a good environment for bacteria to grow,” she says.
Because diabetes is also often accompanied by high blood pressure and high cholesterol, the resulting plaque buildup can narrow blood vessels, reducing blood supply to slow healing. And diabetes can weaken the T-cells that make up your immune system—your body’s defense against infection. “When you have high blood sugar, it’s like delaying your body’s army to go to the wound to heal it,” says Kellis.

7) YOU'RE DROPPING POUNDS—WITHOUT TRYING
Unexplained weight loss can happen for lots of reasons, and diabetes is one of them. Goundan explains that insulin helps your body move sugar from your blood to your cells, so when you have an insulin resistance, you don’t get enough energy into your cells despite all that sugar flowing through your body. “Because you’re unable to get enough energy from sugar, your body burns your own fat and muscle for energy," Kellis says. "Weight loss can be pretty significant, sometimes 10 to 20 pounds."
Generally, doctors recommend visiting the doc if you unintentionally lose between 5 to 10 percent of your body weight over the course of six months.

8) YOU'RE CRAZY TIRED
Carbohydrates, which your body breaks down into glucose, are your body’s main source of energy. But your body can’t effectively use that source of energy when you have diabetes, explains Goundan. (And diabetes-related dehydration can also bring on fatigue.)

Of course, there are tons of other reasons you could be feeling exhausted, including your diet, stress levels, and how much you’ve been sleeping.

Still, if you can't think of any other good reason for your extreme fatigue, and your low energy levels are accompanied by some of these other diabetes symptoms, it’s worth getting checked out.

9) YOU'VE GOT SOME YEAST DOWN THERE
High blood sugars create an environment in your vagina that’s ripe for yeast infections. “Glucose is fuel for yeast. The more that’s around, the more they can multiply,” says Kellis. If you’re having two to three yeast infections every few months or if the standard treatments just aren’t working, it’s time to see a doctor. “Once blood sugar is controlled, the frequency goes down,” says Goundan.

10) YOUR SKIN IS BLOTCHY
Darkening skin around the nape of your neck and under your armpits is a surprising and common early sign of insulin resistance, the precursor to diabetes.
“We see this often in women with polycystic ovary syndrome (PCOS),” says Kellis, who notes that women with PCOS are at an increased risk of insulin issues. What's more, she skin under your arms is relatively thick and encounters a lot of regular friction. So, if you're dehydrated, the skin there will likely show it.
Obviously, lotion or a trip to the dermatologist are first steps when your skin is ashy, but if your dry, discolored skin won't go away or occurs alongside other diabetes signs, talk to your primary care doc, she says.

Diets aren’t the way to go when it comes to losing weight. That’s because they create temporary eating patterns — and, therefore, temporary results. Most dieters gain back any lost weight when they go back to their old eating habits.
So what’s the best way to drop excess weight? Create a new normal!
Weight loss is most likely to be successful when people change their habits, replacing old, unhealthy ones with new, healthy behaviors. Here are 5 ways to make that happen:

Exercise. Regular physical activity burns calories and builds muscle — both of which help you look and feel good and keep weight off. Walking the family dog, cycling to school, and doing other things that increase your daily level of activity can all make a difference. If you want to burn more calories, increase the intensity of your workout and add some strength exercises to build muscle. The more muscle you have, the more calories you burn, even when you aren’t exercising.
Reduce screen time. One reason people get less exercise these days is because of an increase in “screen time” — the amount of time spent watching TV, looking at the computer, using mobile devices, or playing video games. Limit recreational screen time to less than 2 hours per day. If you’re with friends at the mall, you’re getting more exercise than if you’re texting them from your room.
Watch out for portion distortion. Portion sizes are bigger than they used to be, and these extra calories contribute to obesity. Another key factor in weight gain is that more people drink sugary beverages, such as sodas, juice drinks, and sports drinks. So choose smaller portions (or share restaurant portions) and go for water or low-fat milk instead of soda.
Eat 5 servings of fruits and veggies a day. Fruits and veggies are about more than just vitamins and minerals. They’re also packed with fiber, which means they fill you up. And when you fill up on fruits and veggies, you’re less likely to overeat.
Don’t skip breakfast. Breakfast kick-starts your metabolism, burning calories from the get-go and giving you energy to do more during the day. People who skip breakfast often feel so hungry that they eat more later on. So they get more calories than they would have if they ate breakfast. In fact, people who skip breakfast tend to have higher BMIs than people who eat breakfast.

My patients are among my best teachers. They've taught me how to communicate clearly—and how to live a better life. On The Dr. Oz Show, I've seen that once people are emotionally involved, change happens quickly, especially if they feel that their behavior is letting loved ones down. Large-scale change seems daunting. We want simple routines that we can automatically follow. Adopt some of the steps here, which anyone can do, and you will like your life more in just a couple of weeks. And you'll live longer. Try them—they work for me.


ROTF, LMAO
Laughing not only eases stress, promotes social bonding, and lowers blood pressure, it may also boost your immune system. So bring some humor into your life, whether it's through friends or even a new TV show (preferably mine).

• Women's Health Tip

Besides laughing, certain foods have been proven to soothe stress and can counteract the damage that chronic pressure does to your bod. Stock up on these eats and beat down stress for good.

Don't Skip Breakfast
Fiber in the morning means less hunger late in the afternoon, when you're most likely to feel tired and gorge yourself on sugar. My morning dose comes from steel-cut oatmeal, usually mixed with raisins, walnuts, and flaxseed oil. An early start on eating also keeps your metabolism more active throughout the day; breakfast eaters are thinner than people who just rush out the door.

• Women's Health Tip

Need a new recipe? Try one of these eight healthy oatmeal mix ins for an instant breakfast upgrade.

Hit the Sack
Conan and Dave are funny, but they're not worth the strain on your system. Seven hours of sleep a night not only helps you live longer, but also lowers your stress, sharpens your memory, and reduces cravings for pants-splitting foods. Set a bedtime and stick to it. My target is 10:30 p.m. I record the late shows and then watch them the next day as I pedal a stationary bike.

• Women's Health Tip

Are you sabotaging your sleep? Test your bedtime knowledge with our quiz to see if you're actually getting the z's you need.

Admire Your Work
Don't be so trigger-happy with the flusher. Turn around and take a look at your poop, which speaks volumes about your gut and overall health. Poop should be smooth and S-shaped, like your colon. If it comes out too lumpy, or drops into the bowl like marbles, you're constipated. Increase your fiber and water intake. This happens to me when I travel, so I fiber-load before a trip to avoid getting irritable.

• Women's Health Tip

You don't need Metamucil—here are 30 great-tasting ways to add fiber to your diet.

Don't Pamper Your Bad Back
Even if you're hunched over in agony, taking to your bed will only make a bad back worse. The latest research shows that bed rest weakens back muscles and prolongs the suffering. Married men may suffer more than single men because of all the pampering. I used to love milking the care from Lisa, but the best solution is to get up, take a pain reliever, and be a soldier.

• Women's Health Tip

Try these safe and simple yoga moves to prevent and relieve back pain.

Taste the Colors
Foods with bright, rich colors are more than just nice to look at. They're also packed with flavonoids and carotenoids, powerful compounds that bind the damaging free radicals in your body, lowering inflammation. (Sadly, skittles do not count.) Eat nine fistfuls of colorful fruits and vegetables each day and you'll reap the benefits without having to give up other foods. Whenever I shop the produce aisle, I'm reminded that these foods are often more powerful than the drugs sold in pharmacies. My favorites are arugula and blueberries.

• Women's Health Tip

Want to experiment with more exotic veggies? If you're tired of the same-old produce picks, switch 'em out for these delish and super-healthy alternatives.

Brushing is Not Enough
If you plan to spend your later years eating more than yogurt and applesauce, invest in some floss. No matter how thoroughly or long you brush your teeth, you're missing a good portion of their total surface. That's like washing one armpit after a workout. But the dangers of skipping floss go beyond hygiene: The bacteria that linger can increase your risk of heart disease. I use Reach Ultraclean floss, which stretches to glide between teeth.

• Women's Health Tip

For a brighter smile, check out these 15 ways to whiten your teeth.

Take a Deep Belly Breath
Do this anywhere, anytime. Push out your bellows and suck air through your nose until your lungs are full. They'll fill with nitric oxide, a chemical found in the back of your nose that opens up blood vessels. The dose of oxygen will make you feel happier and more alert. This is my secret technique for calming down before a show or a tough stitch in the OR.

• Women's Health Tip

Learn even more ways to iincorporate breathing as a healing and preventative tool with these techniques.

Join a Yoga Class
Yoga is the most important exercise of my daily routine. Being surrounded by beautiful women in spandex should be reason enough for you to join a class, but if you need more motivation, consider this: Yoga eases stress, lowers blood pressure, slows heart rates, and increases flexibility. And there's nothing mystical about it. Loosening your muscles will make them more adaptable, so you may be less likely to injure yourself playing sports. Sure, some of the poses may look ridiculous, but that's for a reason you'll learn quickly enough. Yoga can reach and work muscles that are ignored during routine sports and daily life. My favorite maneuver is the sun salutation.

• Women's Health Tip

Learn that pose and many others in this list of the best yoga poses for women.

Don't Be an Island
Ever wonder why women live longer than men do? One major reason: You form tight networks and actually talk about your problems. If you face life's stresses alone, you will make yourself older. Bankruptcy, for example, causes enough stress to wreak havoc on your body. With another person's love and support, that inner aging can be reduced. Don’t forget to reach out to your friends when you need them.

• Women's Health Tip

Don't forget your guy friends! See why there are specific boons that only male friendships can bring to your life.

Avoid Fad Diets
The secret to weight loss is not to avoid carbs, fats, yellow foods, solid foods, or foods that start with the letter G. The real trick is to lower your daily intake by about 100 calories. You'll hardly notice, but it'll add up to a loss of about 10 pounds in a year. Calorie restriction has been shown to lengthen life (in rats and monkeys). I cut back once a year to reset my appetite and taste buds. Healthy food tastes great afterward. Frankly, any food would.

• Women's Health Tip

Lose weight by eating all the foods you by following the secrets in Eat This, Not That! Supermarket Survival Guide.

Be a Smart Patient
Your doctor can help keep you in good health, but the responsibility ultimately falls on you. Seek a second opinion before undergoing any procedure, because 30 percent of the time, that opinion will change the diagnosis or plan. Keep a written medical history, and educate yourself about any family problems, even if that means calling your creepy uncle. You might even consider signing onto Microsoft HealthVault or Google Health, so your files are accessible in case you find yourself in trouble away from home.

• Women's Health Tip

Read our cheat sheet — put together with top emergency physicians and medical experts — to learn more about some common health crises and the best ways to handle an emergency room visit.

Lose the Belly
Grab a tape measure and put it around your body at the level of your belly button. That number should be less than half your height. So for my 6'1" frame, I need to keep my waist under 36.5". Just think—you’ll be avoiding heart attacks and diabetes as well as looking hot in your bikini. That’s a win win win.

• Women's Health Tip

Learn the cutting-edge, 4-week plan to a leaner, stronger, leaner body in The Big Book of Exercises.

Go Green
I drink green tea three times a day. It's packed with heart-boosting and cancer-stopping polyphenols that black tea doesn't offer. (These beneficial chemicals are lost when it's fermented.) Green tea also delivers a boost of alertness, but from a smaller dose of caffeine than black tea. Green tea can even fight dandruff, although only if you pour it directly onto your scalp. (It's probably a good idea to let it cool down first.)

• Women's Health Tip

Any time you're thirsty, tea is a great choice—but you don’t have to steep it to reap the rewards. Check out how to incorporate other varieties of the green stuff to your everyday dishes.

Sweat Till You're Wet
If you can work up a sweat for just 1 hour a week, you'll enjoy a range of benefits: reduced risk of heart attack, better mood, and lower blood pressure. I like interval training on the elliptical, with 15 pullups and 15 dips every 10 minutes. Your muscles will become more efficient, so you'll have more stamina for more enjoyable activities that also work up a sweat.

• Women's Health Tip

Try our free downloadable training guides to lengthen, strengthen, and tone.

Put It in the Bank
Most people rank personal finance as their number one stressor, usually because they feel powerless. Stress not only shortens lives, it also drives people to habits like smoking, drinking, or bingeing on food. Keep some money in a special bank account, safe from your lust for a new television, and you'll establish an emotional comfort zone with major health benefits.

• Women's Health Tip

How can you do that considering the economy? Throw out the old rules and learn the right way to negotiate a raise, or haggle for a discount.

Have as Much Sex as Possible
If a 50-something woman could have sex 700 times a year, the exercise and stress reduction would make her look and feel years younger. I wouldn't recommend quitting your day job in order to hit that number—but what's the harm in trying? The next time you don’t feel particularly in the mood, remind yourself that not having sex is literally killing you. It works for me.

• Women's Health Tip

Not that you need to be convinced, but we put together 17 more reasons hitting the sheets can help your health. Check ‘em out.

Know Your Numbers, Then Aim Lower
Take the part of your brain dedicated to your nail salon’s phone number and reassign it to your heart's vital signs. These include blood pressure (which ideally should be below 115 over 75), LDL cholesterol (under 100), resting heart rate (under 70), and fasting blood sugar (under 100). If your numbers aren't ideal, change your diet until they improve.

• Women's Health Tip

Keep your body working properly with these 18 self-checks every woman should do.

Add Some Weights
Just 30 minutes twice a week spent lifting weights can build significant muscle mass. What's more, working all that muscle burns tons of calories, making it a great way to lose your gut, too. Don't have weights? Try lifting yourself: Pullups are the most valuable muscle-building exercises I do. Oprah's trainer, Bob Greene, pointed out to me that pullups work the back, pecs, arms, and belly all at once. And since you're lifting yourself, you'll think twice before eating that doughnut, because you'll just have to lift it later.

• Women's Health Tip

Can’t do a pull-up? Try our plan for tackling the most difficult workout moves (like pull ups, push ups, and yoga headstands)!

Grab Some Nuts
Nuts are among the best sources of healthful fats and protein around. I keep a bag of walnuts in my fridge and use their massive dose of omega-3 fatty acids to boost my brainpower while I see patients. Half of a handful eaten about 30 minutes before a meal will temper your appetite and help you avoid the drive-thru.

• Women's Health Tip

Find other good-for-you snacks in our list of 125 best packaged foods.

Hit the Dance Floor
Crosswords and card games aren't the only way to keep your brain razor sharp. It turns out that any kind of dancing with complex moves is stimulating enough to give your neurons a workout. Even the simplest moves provide some physical exercise. So don't be such a wallflower on your next night out.

• Women's Health Tip

Boost your memory, amp creativity, and fine-tune focus with these fun brain games.

Learn to Cook
Think you know how much butter goes into those mashed potatoes at a restaurant? You're probably off by half. If you can cook, you not only save money but also gain control over what goes into your meals. Plus, cooking is sexy. I have trouble boiling water. Thankfully, I'm already married.

• Women's Health Tip

Turn on the man in your life with these guy-approved romantic meals.

Some Pills Should Be Popped
The indoor life gives us protection from the elements and the ability to watch Gossip Girl in private. Unfortunately, roughly half of us are deficient in vitamin D which the sun is a major source. This crucial vitamin may aid in fighting cancer, diabetes, and heart disease. I take a 1,000 IU supplement each morning.

• Women's Health Tip

Consult this vitamin guide to figure out which other supplements you should take for your health and fitness.

Weight-Loss Shakes That Will Help You Reach Your Goals
If you ever tried one of your mom's weight-loss shakes when you were a kid, you probably remember them being chalky and disgusting. Well, these ain't your mama's shakes.


A good shake is all about nailing the right mix of simple, high-quality ingredients, says Andrew Abraham, M.D., an integrated medicine doc and founder of Orgain protein shakes.

"When you're trying to lose weight, protein is the most important nutrient," he explains. "It increases satiety, prevents spikes in blood sugar, and helps build lean muscle which will increase your metabolism." You can use a plant-based protein powder (pea, chia, or brown rice) or an animal protein (whey, casein, or collagen), depending on your tastes, but make sure it's free from hormones, additives, fillers, and ingredients you can't pronounce, he says, adding that organic is best.

The next most important ingredient for weight loss is fiber, he says. It also helps keep you full, nixes cravings, and keeps your gut healthy. Fruits and veggies are the best source of fiber and nutrients.
What you don't want: added sugars and other empty carbs. "Contrary to what you might think, you don't have to add a lot of sweeteners to make a shake taste good," he says. "If you use high-quality ingredients, it will taste good on its own."
It's okay to add a sprinkle of stevia, monk fruit, or erythritol as these natural calorie-free sweeteners won't mess with your blood sugar, but take a hard pass on artificial sweeteners, he says.
Sound complicated? Nope! These 20 weight-loss shakes meet all of these nutritional requirements, says Abraham. Bonus: They also taste amazing.

GREEN AND LEAN SHAMROCK SHAKE
Most minty shamrock shakes are drool-worthy, but not at all diet-friendly. Quench your cravings and stay on track with your health goals with this creamy, fresh shake from Felicia Romero, nutrition and fitness expert on Lifetime's From Fit to Fat to Fit. "The peppermint is refreshing and has been shown to reduce sugar cravings and the healthy fats give it a creamy texture while keeping you full," she says.

Recipe: Blend 1/2 banana, 1 cup spinach, 2 drops peppermint oil, 1/2 avocado, 1 cup coconut milk, 1 scoop protein powder, and ice.
Nutrition facts: 257 calories, 16g carbohydrates, 27g protein, 8g fat

BERRY BUTTER SHAKE
Peanut butter, berries, and spinach may seem like a strange combination at first, but when blended together the flavors combine in the best way, says Jennifer M. Brown, R.D., associate professor at Arizona State University’s School of Nutrition and Health Promotion. "Who doesn't love salty and sweet together?" she says. "Plus, you get four out of your five servings of daily fruits and veggies."

Recipe: Blend 1/2 frozen banana, 1/2 cup frozen mixed berries, 1 tablespoon natural peanut butter, 1 tablespoon chia seeds, 2 cups fresh spinach. Add milk of your choice until it reaches the desired consistency.
Nutrition facts: 286 calories, 34g carbohydrates, 10g protein, 14g fat

CREAMY CHOCOLATE AVOCADO SHAKE
Got a serious chocolate craving? This shake will scratch that itch and prevent cravings later in the day when your willpower is weaker, says Amy Shapiro, R.D., C.D.N., and Truvia dietitian. "The avocado adds creaminess and heart-healthy fats and fiber that will keep you full and your skin glowing, too," she says. "The cacao is a powerful antioxidant and the chia seeds provide a dose of omega-3 fatty acids, calcium, protein, and hydration so this smoothie will keep you going all day long."

Recipe: Blend 1/2 avocado, 1/2 cup fresh coconut water, 1 cup unsweetened almond milk, 1 tablespoon cocoa powder, 1 scoop protein powder, 1 tablespoon chia seeds, 1 tablespoon honey, ice, and 2 packets Truvia or other stevia-based sweetener.
Nutrition facts: 290 calories, 21g carbohydrates, 27g protein, 11g fat

STRAWBERRY PEA SHAKE
Peas? Before you channel your inner 5-year-old and rule this one out, know that peas have powerful weight-loss benefits, say Tammy Lakatos Shames, R.D.N., and Lyssie Lakatos, R.D.N., the Nutrition Twins and authors of The Nutrition Twins' Veggie Cure. Like all pulses, peas can aid in weight loss even when calories aren’t restricted, according to a study published in the American Journal of Clinical Nutrition. Pea protein was found to be more effective than whey protein at preventing hunger, according to a second study in Nutrition Journal. And you won't even taste it, thanks to the antioxidant-rich strawberries and blackberries.

Recipe: Blend 1 cup unsweetened vanilla almond milk, 1/2 frozen banana, 1/2 cup frozen strawberries, 1/2 cup frozen blackberries, and 1 scoop pea protein.
Nutrition facts: 256 calories, 35g carbohydrate, 23g protein, 5g fat

GUT LOVE SHAKE
The gut is often called the gateway to health because its delicate mix of bacteria can affect everything from your mood to your weight. Think of this shake as a "multi-vitamin" for your gut bacteria, providing protein, fiber, and nutrients to help the good bacteria flourish while banishing the bad, says Lauryn Lax, a naturopath and nutrition expert. The coconut milk gives you a healthy dose of fat for staying power.

Recipe: Blend 1 cup bone broth, 1/2 cup coconut milk, 1 frozen banana, 1 scoop collagen protein powder, 2 tablespoons carob powder, pinch of salt. Optional: Add stevia, maple syrup, or other sweetener of your choice.
Nutrition facts: 210 calories, 25g carbohydrates, 33g protein, 4g fat

Women's health concerns are a little different from those of men. If you're a woman, these tips will soon have you feeling fit and energetic
To look and feel your best at every age, it’s important to make smart lifestyle and health choices. Here are six simple things that women can do every day (or with regularity) to ensure good health:


Health Tip #1: Eat a healthy diet. “You want to eat as close to a natural foods diet as you can,” says Donald Novey, MD, an integrative medicine physician with the Advocate Medical Group in Park Ridge, Ill. That means a variety of fresh fruits and vegetables and fewer processed foods. Eat whole grains and high-fiber foods and choose leaner cuts of meat, fish, and poultry. Include low-fat dairy products in your diet as well — depending on your age, you need between 800 and 1,500 milligrams of calcium daily to help avoid osteoporosis, Dr. Novey says. Avoid foods and beverages that are high in calories, sugar, salt, and fat.
Healthy eating will help you maintain a proper weight for your height, which is important because being overweight can lead to a number of illnesses. Looking for a healthy snack? Try some raw vegetables, such as celery, carrots, broccoli, cucumbers, or zucchini with dip made from low-fat yogurt.If you’re not getting enough vitamins and nutrients in your diet, you might want to take a multivitamin and a calcium supplement to make sure you’re maintaining good health.

Health Tip #2: Exercise. Heart disease is the leading cause of death among women in America, but plenty of exercise can help keep your heart healthy. You want to exercise at least 30 minutes a day, five days a week, if not every day. Aerobic exercises (walking, swimming, jogging, bicycling, dancing) are good for women’s health in general and especially for your heart, says Sabrena Merrill, MS, of Lawrence, Kan., a certified personal trainer and group fitness instructor and a spokeswoman for the American Council on Exercise.

Health Tip #3: Avoid risky habits. Stay away from cigarettes and people who smoke. Don’t use drugs. If you drink alcohol, do so in moderation. Most women’s health studies show that women can safely consume one drink a day. A drink is considered to be about 12 to 14 grams of alcohol, which is equal to 12 ounces of beer (4.5 percent alcohol); 5 ounces of wine (12.9 percent alcohol); or 1.5 ounces of spirits (hard liquor such as gin or whiskey, 80-proof).

Health Tip #4: Manage stress. No matter what stage of her life — daughter, mother, grandmother — a woman often wears many hats and deals with a lot of pressure and stress. “Take a few minutes every day just to relax and get your perspective back again,” Novey says. “It doesn’t take long, and mental health is important to your physical well-being.” You also can manage stress with exercise, relaxation techniques, or meditation.

Health Tip #5: Sun safely. Excessive exposure to the sun’s harmful rays can cause skin cancer, which can be deadly. To protect against skin cancer, wear sunscreen with a sun protection factor (SPF) of at least 15 if you are going to be outdoors for more than a few minutes. Even if you wear sunscreen faithfully, you should check regularly for signs of skin cancer. Warning signs include any changes in the size, shape, color, or feel of birthmarks, moles, or freckles, or new, enlarging, pigmented, or red skin areas. If you spot any changes or you find you have sores that are not healing, consult your doctor.

Health Tip #6: Check for breast cancer. The American Cancer Society no longer recommends monthly breast self-exams for women. However, it still suggests them as “an option” for women, starting in their 20s. You should be on the lookout for any changes in your breasts and report any concerns to your doctor. All women 40 and older should get a yearly mammogram as a mammogram is the most effective way of detecting cancer in its earliest stages, when it is most treatable.

A woman’s health needs change as she ages, but the basics of women’s health remain the same. If you follow these six simple healthy living tips, you will improve your quality of life for years to come.

GREEN BANANA CHOCOLATE SHAKE
Miss your favorite fast food shake? This blend tastes just like it, but minus all of the junk, Lax says. This recipe is perfect for a sweet fix without the sweets, and the absorbable protein will help build lean muscles which can rev your metabolism, helping you lose more weight over time, she adds. Why the green banana? It's a great source of resistant starch, another nutrient shown to help with weight loss.

Recipe: Blend 1/2 cup milk of choice, 1/2 green banana, 1 scoop chocolate protein powder, 1 tablespoon almond butter, and 2 teaspoons cinnamon.
Nutrition facts: 330 calories, 31g carbohydrates, 26g protein, 13g fat


GREEN WARRIOR SHAKE
Creamy Greek yogurt provides satiating protein, ginger, and pomegranate juice to fight inflammation (a common cause of weight gain). And pistachios are the perfect secret ingredient since they contain a satisfying trio of fiber, plant protein, and healthy fats, explain Shames and Lakatos. "You'll feel full so you won't end up overeating at the vending machine soon after," they add.

Recipe: Blend 3/4 cup non-fat Greek yogurt, 1/4 cup pomegranate juice, 1/2 cup green grapes, 1 cup pineapple pieces, 1 cup packed spinach, 1 inch fresh peeled ginger, 1/8 cup shelled pistachios, and ice.
Nutrition facts: 170 calories, 22g carbohydrates, 13g protein, 5g fat

JAVA BUZZ SHAKE
Sometimes all you need to power through the high-stress/low-willpower hours just before dinner is a little jolt of caffeine. This smoothie, from David Zinczenko, nutrition expert and creator of Eat This, Not That!, will give you a little buzz while also providing a healthy dose of filling protein to help you stay strong through dinner.

Recipe: Blend 4 coffee ice cubes (freeze your favorite coffee in an ice cube tray), 1 can unsweetened coconut milk, 1⁄4 cup unsweetened almond milk, 1⁄2 frozen banana, and 1 scoop chocolate plant-based protein powder.
Nutrition facts: 208 calories, 17g carbohydrates, 24g protein, 5g fat

MANGO MATCHA SHAKE
This shake is packed with filling ingredients but the secret weapon is the matcha powder, says Maria Marlowe, certified nutrition and health coach and author of The Real Food Grocery Guide. It's full of an antioxidant, EGCG, which has been shown in some studies to aid in weight loss. "Anecdotally, my sister has been having this mango matcha smoothie bowl nearly every day for the past three weeks, as part of an overall healthy diet, and has dropped 11 pounds," she says. In addition, the hemp and avocado provides satiating fat while the fruits are full of flavor.

Recipe: Blend 1 cup butter lettuce (or other leafy green), 3 tablespoons hemp seeds, 1/2 cup coconut water, 1 frozen banana, 1/2 avocado, 1 cup mango, juice of 1 lime, 1 teaspoon matcha powder, and ice.
Nutrition facts: 386 calories, 47g carbohydrates, 13g protein, 18g fat 10

MEXICAN CHOCOLATE SHAKE
Take your plain chocolate shake next level by adding powerful spices. Not only do the cinnamon and chili add an exotic flavor but they also have some weight-loss benefits, helping to stabilize blood sugar and reduce cravings, Zinczenko says.

Recipe: Blend 1 cup unsweetened almond milk, 1/2 banana, 4 tablespoons unsweetened cocoa powder, 1 teaspoon chili powder, 1 teaspoon cinnamon, 1 teaspoon flaxseed oil, 1 scoop chocolate plant-based protein powder, and ice.
Nutrition facts: 296 calories, 39g carbohydrates, 30g protein, 11g fat

A Collection of Related Diseases:
Cancer is the name given to a collection of related diseases. In all types of cancer, some of the body’s cells begin to divide without stopping and spread into surrounding tissues.
Cancer can start almost anywhere in the human body, which is made up of trillions of cells. Normally, human cells grow and divide to form new cells as the body needs them. When cells grow old or become damaged, they die, and new cells take their place.
When cancer develops, however, this orderly process breaks down. As cells become more and more abnormal, old or damaged cells survive when they should die, and new cells form when they are not needed. These extra cells can divide without stopping and may form growths called tumors.
Many cancers form solid tumors, which are masses of tissue. Cancers of the blood, such as leukemias, generally do not form solid tumors.
Cancerous tumors are malignant, which means they can spread into, or invade, nearby tissues. In addition, as these tumors grow, some cancer cells can break off and travel to distant places in the body through the blood or the lymph system and form new tumors far from the original tumor.
Unlike malignant tumors, benign tumors do not spread into, or invade, nearby tissues. Benign tumors can sometimes be quite large, however. When removed, they usually don’t grow back, whereas malignant tumors sometimes do. Unlike most benign tumors elsewhere in the body, benign brain tumors can be life threatening.

Differences between Cancer Cells and Normal Cells
Cancer cells differ from normal cells in many ways that allow them to grow out of control and become invasive. One important difference is that cancer cells are less specialized than normal cells. That is, whereas normal cells mature into very distinct cell types with specific functions, cancer cells do not. This is one reason that, unlike normal cells, cancer cells continue to divide without stopping.
In addition, cancer cells are able to ignore signals that normally tell cells to stop dividing or that begin a process known as programmed cell death, or apoptosis, which the body uses to get rid of unneeded cells.
Cancer cells may be able to influence the normal cells, molecules, and blood vessels that surround and feed a tumor—an area known as the microenvironment. For instance, cancer cells can induce nearby normal cells to form blood vessels that supply tumors with oxygen and nutrients, which they need to grow. These blood vessels also remove waste products from tumors.
Cancer cells are also often able to evade the immune system, a network of organs, tissues, and specialized cells that protects the body from infections and other conditions. Although the immune system normally removes damaged or abnormal cells from the body, some cancer cells are able to “hide” from the immune system.
Tumors can also use the immune system to stay alive and grow. For example, with the help of certain immune system cells that normally prevent a runaway immune response, cancer cells can actually keep the immune system from killing cancer cells.

How Cancer Arises
Cancer is a genetic disease—that is, it is caused by changes to genes that control the way our cells function, especially how they grow and divide.
Genetic changes that cause cancer can be inherited from our parents. They can also arise during a person’s lifetime as a result of errors that occur as cells divide or because of damage to DNA caused by certain environmental exposures. Cancer-causing environmental exposures include substances, such as the chemicals in tobacco smoke, and radiation, such as ultraviolet rays from the sun. (Our Cancer Causes and Prevention section has more information.)
Each person’s cancer has a unique combination of genetic changes. As the cancer continues to grow, additional changes will occur. Even within the same tumor, different cells may have different genetic changes.
In general, cancer cells have more genetic changes, such as mutations in DNA, than normal cells. Some of these changes may have nothing to do with the cancer; they may be the result of the cancer, rather than its cause.

"Drivers" of Cancer
The genetic changes that contribute to cancer tend to affect three main types of genes—proto-oncogenes, tumor suppressor genes, and DNA repair genes. These changes are sometimes called “drivers” of cancer.
Proto-oncogenes are involved in normal cell growth and division. However, when these genes are altered in certain ways or are more active than normal, they may become cancer-causing genes (or oncogenes), allowing cells to grow and survive when they should not.
Tumor suppressor genes are also involved in controlling cell growth and division. Cells with certain alterations in tumor suppressor genes may divide in an uncontrolled manner.
DNA repair genes are involved in fixing damaged DNA. Cells with mutations in these genes tend to develop additional mutations in other genes. Together, these mutations may cause the cells to become cancerous.
As scientists have learned more about the molecular changes that lead to cancer, they have found that certain mutations commonly occur in many types of cancer. Because of this, cancers are sometimes characterized by the types of genetic alterations that are believed to be driving them, not just by where they develop in the body and how the cancer cells look under the microscope.

When Cancer Spreads
A cancer that has spread from the place where it first started to another place in the body is called metastatic cancer. The process by which cancer cells spread to other parts of the body is called metastasis.
Metastatic cancer has the same name and the same type of cancer cells as the original, or primary, cancer. For example, breast cancer that spreads to and forms a metastatic tumor in the lung is metastatic breast cancer, not lung cancer.
Under a microscope, metastatic cancer cells generally look the same as cells of the original cancer. Moreover, metastatic cancer cells and cells of the original cancer usually have some molecular features in common, such as the presence of specific chromosome changes.
Treatment may help prolong the lives of some people with metastatic cancer. In general, though, the primary goal of treatments for metastatic cancer is to control the growth of the cancer or to relieve symptoms caused by it. Metastatic tumors can cause severe damage to how the body functions, and most people who die of cancer die of metastatic disease.


Tissue Changes that Are Not Cancer
Not every change in the body’s tissues is cancer. Some tissue changes may develop into cancer if they are not treated, however. Here are some examples of tissue changes that are not cancer but, in some cases, are monitored:
Hyperplasia occurs when cells within a tissue divide faster than normal and extra cells build up, or proliferate. However, the cells and the way the tissue is organized look normal under a microscope. Hyperplasia can be caused by several factors or conditions, including chronic irritation.
Dysplasia is a more serious condition than hyperplasia. In dysplasia, there is also a buildup of extra cells. But the cells look abnormal and there are changes in how the tissue is organized. In general, the more abnormal the cells and tissue look, the greater the chance that cancer will form.
Some types of dysplasia may need to be monitored or treated. An example of dysplasia is an abnormal mole (called a dysplastic nevus) that forms on the skin. A dysplastic nevus can turn into melanoma, although most do not.
An even more serious condition is carcinoma in situ. Although it is sometimes called cancer, carcinoma in situ is not cancer because the abnormal cells do not spread beyond the original tissue. That is, they do not invade nearby tissue the way that cancer cells do. But, because some carcinomas in situ may become cancer, they are usually treated.

Types of Cancer
There are more than 100 types of cancer. Types of cancer are usually named for the organs or tissues where the cancers form. For example, lung cancer starts in cells of the lung, and brain cancer starts in cells of the brain. Cancers also may be described by the type of cell that formed them, such as an epithelial cell or a squamous cell.
You can search NCI’s website for information on specific types of cancer based on the cancer’s location in the body or by using our A to Z List of Cancers. We also have collections of information on childhood cancers and cancers in adolescents and young adults.

Here are some categories of cancers that begin in specific types of cells:

• Carcinoma

Carcinomas are the most common type of cancer. They are formed by epithelial cells, which are the cells that cover the inside and outside surfaces of the body. There are many types of epithelial cells, which often have a column-like shape when viewed under a microscope.
Carcinomas that begin in different epithelial cell types have specific names:
Adenocarcinoma is a cancer that forms in epithelial cells that produce fluids or mucus. Tissues with this type of epithelial cell are sometimes called glandular tissues. Most cancers of the breast, colon, and prostate are adenocarcinomas.
Basal cell carcinoma is a cancer that begins in the lower or basal (base) layer of the epidermis, which is a person’s outer layer of skin.
Squamous cell carcinoma is a cancer that forms in squamous cells, which are epithelial cells that lie just beneath the outer surface of the skin. Squamous cells also line many other organs, including the stomach, intestines, lungs, bladder, and kidneys. Squamous cells look flat, like fish scales, when viewed under a microscope. Squamous cell carcinomas are sometimes called epidermoid carcinomas.
Transitional cell carcinoma is a cancer that forms in a type of epithelial tissue called transitional epithelium, or urothelium. This tissue, which is made up of many layers of epithelial cells that can get bigger and smaller, is found in the linings of the bladder, ureters, and part of the kidneys (renal pelvis), and a few other organs. Some cancers of the bladder, ureters, and kidneys are transitional cell carcinomas.

• Sarcoma

Sarcomas are cancers that form in bone and soft tissues, including muscle, fat, blood vessels, lymph vessels, and fibrous tissue (such as tendons and ligaments).
Osteosarcoma is the most common cancer of bone. The most common types of soft tissue sarcoma are leiomyosarcoma, Kaposi sarcoma, malignant fibrous histiocytoma, liposarcoma, and dermatofibrosarcoma protuberans.

• Leukemia

Cancers that begin in the blood-forming tissue of the bone marrow are called leukemias. These cancers do not form solid tumors. Instead, large numbers of abnormal white blood cells (leukemia cells and leukemic blast cells) build up in the blood and bone marrow, crowding out normal blood cells. The low level of normal blood cells can make it harder for the body to get oxygen to its tissues, control bleeding, or fight infections.
There are four common types of leukemia, which are grouped based on how quickly the disease gets worse (acute or chronic) and on the type of blood cell the cancer starts in (lymphoblastic or myeloid).

• Lymphoma

Lymphoma is cancer that begins in lymphocytes (T cells or B cells). These are disease-fighting white blood cells that are part of the immune system. In lymphoma, abnormal lymphocytes build up in lymph nodes and lymph vessels, as well as in other organs of the body.
There are two main types of lymphoma:
Hodgkin lymphoma – People with this disease have abnormal lymphocytes that are called Reed-Sternberg cells. These cells usually form from B cells.
Non-Hodgkin lymphoma – This is a large group of cancers that start in lymphocytes. The cancers can grow quickly or slowly and can form from B cells or T cells.

• Multiple Myeloma

Multiple myeloma is cancer that begins in plasma cells, another type of immune cell. The abnormal plasma cells, called myeloma cells, build up in the bone marrow and form tumors in bones all through the body. Multiple myeloma is also called plasma cell myeloma and Kahler disease.

• Melanoma

Melanoma is cancer that begins in cells that become melanocytes, which are specialized cells that make melanin (the pigment that gives skin its color). Most melanomas form on the skin, but melanomas can also form in other pigmented tissues, such as the eye.
Brain and Spinal Cord Tumors
There are different types of brain and spinal cord tumors. These tumors are named based on the type of cell in which they formed and where the tumor first formed in the central nervous system. For example, an astrocytic tumor begins in star-shaped brain cells called astrocytes, which help keep nerve cells healthy. Brain tumors can be benign (not cancer) or malignant (cancer).

Other Types of Tumors:
There are few types of tumors, so they are all described below

Germ Cell Tumors:
Germ cell tumors are a type of tumor that begins in the cells that give rise to sperm or eggs. These tumors can occur almost anywhere in the body and can be either benign or malignant.
Neuroendocrine Tumors:
Neuroendocrine tumors form from cells that release hormones into the blood in response to a signal from the nervous system. These tumors, which may make higher-than-normal amounts of hormones, can cause many different symptoms. Neuroendocrine tumors may be benign or malignant.
Carcinoid Tumors:
Carcinoid tumors are a type of neuroendocrine tumor. They are slow-growing tumors that are usually found in the gastrointestinal system (most often in the rectum and small intestine). Carcinoid tumors may spread to the liver or other sites in the body, and they may secrete substances such as serotonin or prostaglandins, causing carcinoid syndrome.