Diet and cancer risk

Following cardiovascular disease, cancer is the second leading cause of death in most affluent countries. It also contributes significantly to mortality rates among adults in developing countries. In the United States, about one in three persons will be diagnosed with cancer during their lifetime and about 60% of those diagnosed will die of cancer. Because rates of cardiovascular death have been declining rapidly and overall cancer mortality has not substantially changed, cancer will likely become the most important cause of death in the United States. Although overall cancer rates among adults vary only modestly around the world, the types of cancers are dramatically different. In most affluent countries, cancers of the lung, colon, breast, and prostate contribute most to incidence and mortality. In poorer regions and the Far East, cancers of the stomach, liver, oral cavity, esophagus, and uterine cervix are most important. However, cancer incidence rates are very dynamic; many areas of the world are experiencing a transition from the cancer incidence patterns of poorer to those of affluent areas. Rates of breast and colon cancer have been increasing in almost all countries.

The dramatic variations in cancer rates around the world and changes over time imply that these malignancies  are potentially avoidable if we were able to identify and then avoid the causal factors. For a few cancers, the primary causes are well known, such as smoking in the case of lung cancer; but for most others, the etiologic factors are less well established. However, strong reasons exist to suspect that dietary and nutritional factors may account for many of these variations in cancer rates. First, a role of diet has been suggested by observations that national rates of specific cancers are strongly correlated with aspects of diet such as per capita consumption of fat.
A multitude of steps in the pathogenesis of cancer have been identified in which dietary factors could plausibly act either to increase or decrease the probability that the clinical cancer will develop. Inadequate intake of dietary factors needed for DNA synthesis, repair, and methylation, such as folic acid, also could influence the risk of mutation or gene expression. The rate of cell division influences whether DNA lesions are replicated and is thus likely to influence the probability of cancer developing. Thus, energy balance and growth rates, which can be influenced by a variety of essential nutrients, could affect cancer rates. Dietary factors can influence endogenous hormone levels, including estrogens and various growth factors, which can influence cell cycling, and thus potentially cancer incidence. Estrogenic substances found in some plant foods also can interact with estrogen receptors, and thus could either mimic or block the effects of endogenous estrogens. Many other aspects of diet can alter cell proliferation or differentiation either by direct hormonal effects, such as by vitamins A or D, or indirectly by influencing inflammatory or irritative processes, such as specific fatty acids that are precursors of prostaglandins or that inhibit their synthesis.

Diet is a complex composite of various nutrients andnonnutritive food constituents, and many types of human cancer exist, each with its own pathogenetic mechanisms. Thus, the combinations of specific dietary factors and cancers are almost limitless.
A positive energy balance during adult life and the resultant accumulation of body fat also contributes significantly to several human cancers. The best-established relationships are with cancers of the colon, kidney, pancreas, esophagus (adenocarcinoma), endometrium, and gall bladder. The relation between body fatness and breast cancer is more complex. Before menopause, women with greater body fat have reduced risk of breast cancer, and after menopause a positive but weak association with adiposity is seen. 

In comparisons among countries, rates of colon cancer are strongly correlated with national per capita disappearance of animal fat and meat. Higher body weight increases risk and higher levels of physical activity reduce risk of colon cancer indicates that at least part of the high rates in affluent countries previously attributed to fat intake may result from sedentary lifestyle and excess energy intakes.

Rates of other cancers that are common in affluent countries, including those of the endometrium and ovary, are, of course, also correlated with fat intake internationally.

Coincident with the strong emphasis on lowering dietary fat over the past several decades, grain consumption in the United States increased 50%. Certain forms of carbohydrate are hypothesized to increase cancer risk, by causing spikes in postprandial blood glucose concentrations and circulating insulin. These carbohydrates with a “high glycemic index” are associated with higher postprandial insulin and higher fasting insulin in insulin-resistant states. According to some studies, a significant increased risk of colorectal cancer was associated with higher glycemic load and index and pancreatic cancer risk was increased by 50% with a high glycemic load. High glycemic load and index diets were associated with an increased risk of endometrial cancer, a cancer strongly associated with obesity and insulin resistance.

Epidemiologic studies have not found a clear association between high protein intake, at least in adulthood, and risk of cancer. In the vast majority of studies, no evidence exists of deleterious effects of some of the major sources of protein, including fish, poultry, and plant sources.

Red meat intake has been linked with risk of several cancers, most notably of the colon, rectum, and prostate. Meat consumption increases 12% to 17%  colon cancer risk with each 100-g increment of red meat intake daily (slightly 3 oz) and a 49% increased risk for each 25-g increment. Higher red meat intake increased 30% risk of prostate cancer.

In the United States, dairy products are the major source of dietary calcium and vitamin D and an important source of protein, saturated fat, and minerals. High milk consumption was associated with a lower risk of colorectal cancer in some studies and higher intakes of milk and total dairy products (but not cheese) were associated with reduced risk of colon but not rectal cancer. Some studies of breast cancer showed decreased risk of breast cancer with higher milk intake. One study showed high-fat dairy products associated with an increased risk of premenopausal breast cancer.

In contrast with potential benefits for colorectal cancer and possibly breast cancer, high intake of dairy products has been associated with an increased risk of prostate cancer.

Fruits and vegetables have received much interest because they contain numerous substances with potential anticarcinogenic activity. Diets high in fruits and vegetables were consistently associated with lower risk of some, but not all, cancers. Some types of fruits and vegetables may have potential deleterious effects. For example, potatoes and some fruit juices have a high glycemic index and increase insulin secretion. In the United States 29% of fruit is consumed as fruit juice, and potatoes and potato products make up 27% of total vegetable consumption, whereas broccoli (0.8%) and dark green vegetables (1%) make up a small amount of total vegetables consumed. From an epidemiologic perspective, some of the promising leads include tomato or lycopene-containing foods and prostate cancer; cruciferous vegetables and several cancer sites including prostate, bladder, and lung cancer; allium vegetables and stomach cancer; folate-rich fruits and vegetables and colon cancer; and citrus fruits and lung cancer.
Fruits and vegetables contain a myriad of biologically active chemicals, including both recognized nutrients and many more nonnutritive constituents, that potentially could play a role in protection against cancer.

High consumption of alcohol, particularly in combination with cigarette smoking, is a well-established cause of cancer of the oral cavity, larynx, esophagus, and liver. One or two drinks per day increase the risk of breast cancer. High intake of alcohol increases risk of colorectal cancer.

Calcium has been proposed to reduce risk of colorectal cancer by binding to toxic secondary bile acids and ionized fatty acids to form insoluble soaps in the lumen of the colon or by directly reducing proliferation,
stimulating differentiation, and inducing apoptosis in the colonic mucosa. Large prospective studies have consistently shown a modest and significant inverse association between calcium intake and colorectal cancer risk. In contrast with colon cancer, higher calcium intake has been associated with an increased risk of total or advanced prostate cancer risk. 

The relation between vitamin D status and cancer risk has been investigated using a number of approaches to estimate vitamin D status, including direct measures of circulating 25(OH) vitamin D concentrations, surrogates, or determinants of 25(OH) vitamin D, including region of residence, intake, and sun exposure estimates. Several lines of evidence strongly support a role for vitamin D in lowering risk for colorectal cancer incidence.

Folate is important for DNA methylation, repair, and synthesis. Epidemiologic studies have linked low folic acid intake with higher risk of several cancers, most notably colorectal, breast, and possibly cervical cancer. Long-term use of folic acid–containing multivitamin supplements is associated with a 20% to 70% reduction in risk of colon cancer. An additional supplement of folic acid is unlikely to be beneficial, and may even be harmful, for those who already have had a colonic neoplasm and have adequate folate intake.

Oxidant byproducts of normal metabolism and smoking cause extensive damage to DNA, protein, and  lipids. DNA repair enzymes efficiently repair damage but antioxidant defenses are imperfect. Antioxidants may reduce the risk of cancer by neutralizing reactive oxygen species or free radicals that can damage DNA. Vitamin C is the major water-soluble antioxidant, and vitamin E is the major lipid-soluble, membrane-localized antioxidant in humans. However, epidemiologic studies have not consistently supported a role for vitamins C and E in cancer risk. Vitamin C can interfere with formation of nitrosamines in the stomach - carcinogens formed endogenously from precursors present in the diet and tobacco smoke. However, chemoprevention trials of stomach cancer in high-risk populations have not conclusively supported a benefit from vitamin C supplements, but several antioxidant nutrients were associated with regression of gastric dysplasia.

Selenium functions through selenoproteins, including selenium-dependent glutathione peroxidases that defend varies depending on the selenium content of soil where plants are grown or animals are raised. Selenium has been strongly associated with reduced prostate cancer risk (a secondary end point) in one trial of selenium supplementation and skin cancer. One study suggested that selenium may be important in inhibiting progression of prostate cancers. 

Irritable bowel syndrome

Irritable bowel syndrome (IBS) is a chronic gastrointestinal disorder characterized by a combination of abdominal pain or discomfort and altered bowel habits over a period of at least 3 months that is not explained by structural, histologic, or biochemical abnormalities. Irritable bowel syndrome affects 7% to 10% of the population worldwide. It is considered a functional bowel disorder. Individuals are classified into one of three subtypes: irritable bowel syndrome with constipation predominance (IBS-C), irritable bowel syndrome with diarrhea predominance (IBS-D), and irritable bowel syndrome with mixed constipation and diarrhea (IBS-M).

Up to two thirds of patients who suffer from irritable bowel syndrome consider their gastrointestinal symptoms to be food related and modify their diets to avoid symptom triggers. Among these patients, approximately 12% overly restrict their intake and consume inadequate or unbalanced diets. Commonly identified culprit foods include milk products, raw vegetables (especially onions, cabbage, and beans), fatty foods, spicy foods, coffee, and alcohol. These items have been linked to excessive gas-bloat symptoms and abdominal pain, followed by dyspepsia and loose stools.

Food intolerance refers to adverse food reactions resulting from various nonimmune mechanisms, including direct effects of toxins, pharmacologic agents in foods (e.g., caffeine, tyramine), malabsorption caused by host enzyme or transport deficiency (e.g., lactase, fructose), and idiosyncratic reactions.

Carbohydrate malabsorption of lactose, fructose, and sugar alcohols (e.g., sorbitol, xylitol) has been implicated as an underlying cause or trigger for irritable bowel syndrome symptoms.

Fructose and sorbitol malabsorption also have been demonstrated in patients with irritable bowel syndrome. Fructose is a naturally occurring monosaccharide abundant in fruit and honey and the preferred sweetener in sodas and juices. Sorbitol is a sugar substitute used in many dietetic foods. 

Dietary counseling may be a helpful adjunct to pharmacologic treatments for irritable bowel syndrome. Pharmacologic treatments used are based on the individual symptom pattern and include antidiarrheal agents, stool softeners, and antispasmodic agents (e.g., dicyclomine). Dietary assessment can identify potential food triggers and dispel preconceived notions of food intolerances that may result in unnecessary restriction. In general, patients with irritable bowel syndrome should eat a balanced diet with few restrictions.

Dietary modifications should be based on the dominant gastrointestinal symptom. Reductions in specific food items known to exacerbate symptoms should be advised, such as decreased caffeine consumption in patients with IBS-D. Increased intake of food items with therapeutic potential should be considered, such as fiber intake for constipation.

Although generalized exclusion diets are not advised, diets specifically avoiding unabsorbed, fermentable shortchain carbohydrates, collectively termed fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FOD-MAPs), may be of benefit to patients with irritable bowel syndrome. FOD-MAPs include fructose and lactose when malabsorbed, poorly absorbed polyols (sorbitol, xylitol), and fructooligosaccharides (fructans) and galactooligosaccharides (raffinose) not cleaved by human hydrolases and thus poorly absorbed.

Fiber supplementation is a commonly prescribed dietary remedy for irritable bowel syndrome. Its use depends on the patient’s dominant symptom. Fiber supplementation is most commonly used for patients with constipation and, to a lesser extent, for those with diarrhea. Fiber is believed to alleviate constipation by adding bulk to the stool, which accelerates oral–anal transit and decreases intracolonic pressures. For patients with diarrhea, soluble fiber creates a more viscous stool and can improve stool output. When pain, gas, and bloating predominate, use of fiber may actually be counterproductive because fermentation of fiber generates increased gas production.

Celiac disease

Celiac disease is defined as a T-cell–mediated inflammatory disease of predominantly small bowel triggered by gluten in the diet from wheat, rye, and barley in persons who are genetically susceptible. The consequences of chronic small bowel inflammation are mucosal atrophy and malabsorption of macronutrients, vitamins, and minerals.

The prevalence of celiac disease in the United States is 1 in 133 persons, the worldwide prevalence of celiac disease in whites is approximately 1%, and the rate of diagnosis appears to be increasing. Possible reasons  for its increasing prevalence include cultivation of wheat grains with higher gluten content, rotavirus infection that may increase intestinal permeability, and change in breast-feeding practices. Breast-feeding with the introduction of a small amount of gluten between 5 and 7 months of age may prevent or delay the onset of celiac disease in genetically susceptible infants. Celiac disease most commonly manifests at age 1 to 2 years, when gluten is first introduced into the diet, and in young adult life, but it can become evident at any age.

The main pathophysiologic consequences of chronic intestinal inflammation are villous atrophy and decreased surface area for nutrient absorption. Chronic inflammation may also down-regulate nutrient transport proteins in the intestinal epithelium. Pancreatic insufficiency caused by decreased release of secretin and cholecystokinin from atrophied duodenal epithelium and bacterial overgrowth may contribute to nutrient malabsorption.

Symptoms of celiac disease consists of diarrhea, gas and bloating, weight loss, fatigue, constipation, dyspepsia, unexplained hepatitis, neuropathy, ataxia, dental hypoplasia, infertility, burning, itching rash of dermatitis herpetiformis. Individuals with celiac disease may be obese on diagnosis. High-risk groups for the development of celiac disease include those with affected first-degree relatives, type 1 diabetes mellitus, autoimmune thyroid disease, irritable bowel syndrome, primary biliary cirrhosis, multiple sclerosis, and Down, William, and Turner syndromes. Most individuals with asymptomatic celiac disease have been identified by screening first-degree relatives of patients with celiac disease.

Celiac disease always affects the duodenum or proximal jejunum, but it can involve the entire small intestine. The nutrients malabsorbed and the clinical consequences depend on the site and extent of villous atrophy in the small intestine. Disease limited to the duodenum and proximal jejunum results in iron, folate, and calcium malabsorption because high-affinity transport mechanisms for their uptake are expressed only at these sites. The clinical consequences are iron deficiency or macrocytic anemia and bone mass loss. When celiac disease involves the entire small intestine, all macronutrients (carbohydrate, fat, protein) and vitamins and minerals are malabsorbed. The clinical consequences are diarrhea, gas and bloating caused by carbohydrate malabsorption, edema caused by hypoproteinemia, skeletal muscle and body weight loss, and manifestations of vitamin and mineral deficiencies. Vitamin B12 deficiency occurs in 10% to 40% of individuals with celiac disease, perhaps because of inflammation involving the distal ileum. Chronic diarrhea may cause zinc deficiency that contributes to diarrhea and slows mucosal healing. Patients with severe malabsorption may develop copper deficiency and neurologic abnormalities.

The most common findings in celiac disease are iron deficiency anemia and metabolic bone loss. In premenopausal women, iron deficiency anemia may be misattributed to menstrual losses or childbirth, thus delaying diagnosis. Celiac disease should be suspected when anemia in women or men does not correct with oral iron therapy or is associated with gastrointestinal symptoms. Low bone mass (osteopenia, osteoporosis) is found in up to 70% of adults with celiac disease and in 16% of children. Osteomalacia is less common. Adults with celiac disease have an approximately twofold higher risk of bone fracture than the normal population before and after treatment with a gluten-free diet. Whether bone mass loss is predominantly the result of calcium and vitamin D malabsorption or cytokine effect on bone from chronic intestinal inflammation is unclear. Men may have more severe bone loss than women; therefore, high-impact sports must be avoided until fracture risk has been assessed.

The only current treatment for celiac disease is a strict gluten-free diet. A secure diagnosis of celiac disease must be made before the diet is started. A gluten-free diet is complex and costly, and it may worsen quality of life, particularly in asymptomatic individuals. Once a diagnosis of celiac disease is made, six key elements (CELIAC) for management are recommended: consultation with a knowledgeable dietitian, education on the disease, a lifelong gluten-free diet, identification of nutritional deficiencies, access to a reputable support group, and continuous follow-up.

A gluten-free diet excludes the grains wheat, barley, and rye. Rice and corn grains are not toxic unless they are contaminated by wheat. A gluten-free diet is difficult to follow because gluten is ubiquitous in the Western diet and may be present in medications, over-the-counter drugs, and other items, such as communion wafers.

More than 70% of patients with celiac disease improve on a strict gluten-free diet within the first 2 weeks. Vitamin and mineral deficiencies, including iron deficiency and bone mass, often improve on a gluten-free diet alone. Children may reach peak bone mass if celiac disease is detected and treated early in life before puberty. Treatment with bisphosphonates may be required in patients with severe osteoporosis or older patients with celiac disease. Caution should be used with these agents early in disease or in patients with persistent inflammation because intestinal calcium absorption may not be adequate to maintain normal blood calcium levels. In patients with malabsorptive diarrhea, poor adherence to a gluten-free diet, or an unbalanced diet, a multiple vitamin with trace elements and minerals and a separate calcium supplement with vitamin D are recommended. The calcium with vitamin D supplement is also recommended in patients with lactose intolerance. Specific micronutrient supplements may be indicated, based on evidence of specific micronutrient deficiencies.

Individuals with celiac disease who do adhere to a gluten-free diet are at risk for the development of obesity resulting from improved intestinal absorption and the ingestion of carbohydrate-dense gluten-free products. Alternative grains, as well as fruits and vegetables, are ideal sources of fiber and micronutrients. Smaller portion size is recommended, as is increased exercise. Hyperlipidemia may result from increased absorption of cholesterol but may be beneficial. Certain vitamin deficiencies may develop because gluten-free products are particularly low in iron, folate, and calcium.

The most common cause of failure to improve on a glutenfree diet is ongoing occult or intentional gluten ingestion. Other causes of persistent gastrointestinal symptoms include lactose or fructose intolerance, other food allergies, a missed diagnosis, bacterial overgrowth, pancreatic insufficiency, or microscopic colitis.

Refractory celiac disease is defined as persistent gastrointestinal symptoms with ongoing villous atrophy despite a strict gluten-free diet for 6 to 12 months or after initially responding to a gluten-free diet. Severe malabsorptive diarrhea and weight loss are characteristic features. Autoimmune enteropathy, combined variable immunodeficiency, and secondary hypogammaglobulinemia have similar clinical presentations and may be misdiagnosed as refractory celiac disease. Treatment often requires aggressive nutrition support and steroids.

Individuals with symptomatic, undiagnosed celiac disease and those with poor dietary adherence have an increased mortality compared with the general population. In addition to complications caused by chronic malabsorption of essential nutrients, other risks of undiagnosed celiac disease include metabolic bone disease and the association with development of other autoimmune diseases such as type 1 diabetes mellitus and thyroiditis. Patients with celiac disease have a twofold to sixfold increased risk of non-Hodgkin lymphoma  and a smaller risk of esophageal cancer, melanoma, and gastrointestinal cancers when compared with the control populations.

Short bowel syndrome

Short-bowel syndrome results from surgical resection, congenital defect, or disease-associated loss of absorption and is characterized by the inability to maintain protein-energy, fluid, electrolyte, or micronutrient balances when on a conventionally accepted, normal diet.

Intestinal failure results from obstruction, dysmotility, surgical resection, congenital defect, or disease-associated loss of absorption and is characterized by the inability to maintain protein-energy, fluid, electrolyte, or micronutrient balance. The major difference between intestinal failure and short bowel is that intestinal failure is the result of a variety of conditions such as chronic intestinal obstruction, whereas short bowel implies a reduction of functional intestinal surface area for absorption.

The two major causes of surgical short bowel are inflammatory bowel disease and vascular disease. The risk factors for vascular disease leading to resection of the intestine are the same as those for other vascular diseases: increasing age, smoking, cardiac disease leading to low output or predisposing to embolization, hypercoagulable states, diabetes, and vasculitis.

Reducing acid secretion improves absorption in patients with a short bowel. Furthermore, hypersecretion can cause nausea, reflux, and hemorrhage from severe esophageal ulceration; these effects are prevented by proton pump inhibitors.

Dark chocolate

Numerous studies have shown that dark chocolate, sweet, delicious and rich in flavor, provides numerous health benefits. The secret ingredient is the cocoa that contains many nutrients that are great for your health. The only problem is the bitter taste of cocoa so in making the chocolate are added sugar, butter and milk. All this is great for your taste buds, but not for health.

In order to chocolate you eat be healthy it should contain at least 70% cocoa. Do not exaggerate because even a small amount of dark chocolate does wonders for your health. It is enough just to eat about 200 grams of chocolate a week.

Benefits of dark choclate: 

Healthier heart - swedish researchers conducted a study in which more than 31,000 women took part. Those who consumed moderately dark chocolate had a 3 times lower risk of heart attack. Another study carried out by scientists in Germany has shown that dark chocolate lowers blood pressure and risk of heart attack and stroke by 39%. Research of Australian scientists has shown that dark chocolate helps to healthier weight loss in obese people who are exercising. It is interesting that chocolate contains 5 times more flavonoids than apple.

Weight Loss - Scientists in Denmark have proved that dark chocolate successfully satisfies the craving for sweet, salty and fatty. That way you'll be a lot easier to keep a diet plan for weight loss.

Happier children - mothers who ate dark chocolate during pregnancy stated that they faced better with stress, compared to mothers who did not ate dark chocolate. Also, Finnish researchers have proved that babies of mothers who ate dark chocolate during pregnancy are happier and laugh more.

Diabetes - in a small study by Italian researchers, participants, who are moderately amounts of dark chocolate daily, after 15 days showed a reduced risk of insulin resistance. Flavonoids increase the production of nitric oxide, which helps control the body's sensitivity to insulin.

Stress – American scientists have recently confirmed that stress causes a craving for snacks, especially for chocolate. Best of all is that chocolate reduces levels of stress hormones (cortisol). People who ate in a period of 2 weeks dark chocolate daily had significantly lower levels of cortisol in the body.

Sun protection - British scientists have proven that flavonoids in chocolate have the power to protect against UV rays. After only 3 months of consuming dark chocolate skin need 2 times more sun exposure to lead to the development of skin rashes or burns. People who ate milk chocolate, have not developed resistance to UV rays.

Brain - the next time you're under stress, eat a few squares of dark chocolate. Except that it will reduce your stress level, improve your concentration which is necessary. American  scientists have proved that cocoa stimulates blood flow to key parts of the brain. Effect of cocoa takes 2 to 3 hours, so it is a better choice than coffee. Research of scientists from Norway has shown that people older than 70 years had significantly better cognitive tests if they consume foods rich in flavonoids (cocoa, dark chocolate, red wine).

Cough - recent research by British scientists has shown that eating dark chocolate for a period of 2 weeks significantly reduces the symptoms of chronic cough. Dark chocolate contains theobromine for which scientists claim to have miraculous healing powers. Only 30 grams of dark chocolate contains up to 450 milligrams of theobromine.

Take care of your eyes

Eyes are one of the most important senses. Many people, especially young people, take the eyes for granted. For a human impairment or loss of vision represents a significant reduction in quality of life. Here are some simple and effective advices how to take care of your eyes.

Rule 20 - 20 – 20 - watching the monitor or any other display will not damage your vision, but it can make your eyes tired and dry. It is surprising that while watching the monitor we blink twice as often than usual. Follow the rule of 20 - 20 – 20, meaning  every 20 minutes take a look to a distance of 20 meters for a minimum of 20 seconds. Let the distance between you and the monitor be at least 60 cm. Reduce glare of monitor by turning it to the side to which there is no sunlight, or invest in a protective film that acts as a filter.

Sunglasses - UV radiation damage the eyes as well as skin. Exposure to UV radiation can cause cataracts and cancer of the eyelid. Whenever you are outdoors, even on cloudy days, wear sunglasses or lenses that block 99-100% of UV radiation. Sunglasses lenses and glasses do not have to be expensive, it is enough to check their label. Snow, water, soil and sand reflect UV rays, therefore  it is necessary to protect the eyes.

Nutrition - proper diet that improves circulation is great for the heart, eyes and vision. Choose foods such as citrus fruits, dark leafy vegetables and whole grains. Zinc rich foods (beans, shellfish, lean red meat, poultry) significantly reduce the risk of visual impairment. Carrots improves eyesight because it contains vitamin A. Other nutrients important for vision are beta carotene and lutein.

Do not ignore problems with sight - if your eyes are often irritated, dry or red, understate the problem with cold compresses or eye drops. If you feel that something in your eye scratches, wash the eye with water. Visit a doctor if symptoms do not go away, if you feel pain, swelling, discharge, and you're sensitive to light.

Clean the lens - before handling lenses, wash your hands. Use the resources your doctor approved. Every time you remove your lenses clean thoroughly. It's important to regularly change lenses.

Beware of medications - many types of medications can damage your eyes. These are usually antacids, anti-anxiety medications and blood thinners, antidepressants, diuretics, corticosteroids and oral contraceptives. Consult with your doctor about possible side effects and complications.

Do not use old makeup - makeup easily accumulate bacteria. Get rid of the products that are older than 3 months. If you get an infection, get rid of all the products. If you are prone to allergic reactions, be careful when trying out cosmetics. Do not share cosmetics and do not use samples in shops. Thoroughly clean your face after using makeup, especially before bedtime.

Regular checkups - no matter whether you wear glasses or not, an eye examination every two years are required for all persons over the age of 21 to 40 year. All who wear lenses and people older than 40 years should go to the eye examinations annually. Many diseases, including glaucoma, occurre as a consequence of aging or diabetes and do not give early symptoms, so regular check up is extremely important.

Quit smoking - if you smoke, quit! Smoking increases the risk of cataracts and causes an uncomfortable feeling of dry eyes. It also increases the risk of plaque buildup in the blood system and weakens arteries. In addition to increasing the risk of heart attack, can cause a variety of eye diseases and vision loss. The good news is that as soon as you stop smoking, your risk of developing eye disease becomes the same as non-smokers.

Flat belly

Nutrition plays an important role in achieving a flat belly. Regardless of exercise and effort, belly will become flat if don't pay attention to nutrition.

Groceries that will flatten your belly are nuts, beans and other legumes, spinach and other green leafy vegetables, diary products, cereals, eggs, turkey and other lean meat, peanut butter, olive oil, bread and whole grains cereals, protein rich groceries such as whey and berries.

Your body needs protein, healthy fats and healthy carbohydrates. With exercise this is all you need to flatten the belly. Ice cream? You can eat it. Sandwich with grilled meat? It is also an acceptable option.

These foods are the best source of protein, fiber and other nutrients that will help in the fight against fat. In fact, they are so effective that along with exercise will replace fat muscle. The whole diet can be based on these foods, including snacks. Follow these simple steps: at every meal bring in 1-2 groceries and at least 1 to snack, a meal should contain carbohydrates, proteins and fats, each meal should contain proteins.

Except for a flat belly, these groceries are great for overall health. They reduce the risk of various diseases, including cancer, heart diseases, heart attack and stroke.

Nuts - build muscle, reduce cravings for food, fight against obesity, heart disease, increase the percentage of muscle mass, reduce the visibility of wrinkles and regulate your blood pressure.

Beans and other legumes - build muscle, fight against fat, regulate the digestive system, fight against obesity, prevent the occurrence of colon cancer, heart disease and high blood pressure.

Spinach and other green leafy vegetables - reduces the level of free radicals, which increase the risk of various diseases and accelerate the aging process, prevent cancer, heart disease, obesity and osteoporosis.

Dairy products - build and strengthen bones, help you lose weight, prevent osteoporosis and obesity, regulate your blood pressure and help prevent cancer.

Cereals - increase energy levels, regulate blood sugar and cholesterol levels, prevent heart disease, diabetes, colon cancer and obesity.

Eggs - build muscles, consume fat and fight against obesity.

Turkey and other lean meats - build muscles, strengthen the immune system, fight against obesity and prevent different diseases.

Peanut butter - increases testosterone levels, build muscle, consume fat, prevents obesity, promotes weight loss, reduces the visibility of wrinkles and prevents heart disease.

Olive oil - regulates cholesterol levels, strengthens the immune system, fights against obesity, reduce the risk of cancer, heart disease and regulates blood pressure level.

Breads and whole grains cereals - prevent storage of fat, fight against obesity, prevent cancer, regulate blood pressure levels and reduce the risk of heart disease.

Whey - builds muscles, consumes fat and fight against obesity.

Berries - protects the heart and eyesight, improve balance, coordination and short-term memory, preventing cravings for food, reduce the risk of heart disease, cancer and obesity.