25. How To Age Gracefully, Stay Active, And Invest In Your Health Walk, Don't Run To The Doctor With Miles Hassell, MD podcast

19:53

In this episode of Walk, Don’t Run to the Doctor, Karen Zinck, founder of My Family Chef, shares how home-cooked meals improve health, save money, and strengthen family connections. With a background in healthcare, she emphasizes the benefits of whole, minimally processed foods and the importance of meal planning for reducing stress. She offers practical tips on making cooking easier, from using simple recipes to investing in time-saving kitchen tools. Karen also highlights the financial savings and long-term health benefits of eating at home while acknowledging that outsourcing some meal prep can be a helpful solution. Ultimately, the episode reinforces that small, consistent efforts in home cooking can lead to lasting improvements in well-being. Key Takeaways: Home-cooked meals are healthier, more affordable, and reduce reliance on processed foods. Meal planning and keeping a well-stocked kitchen make cooking easier and more enjoyable. Involving kids in meal prep helps build lifelong healthy eating habits. Cooking in bulk and using leftovers wisely saves time and money. Simple kitchen tools like an air fryer or immersion blender can streamline meal preparation. While home cooking is ideal, there are practical ways to balance convenience and nutrition, including outsourcing some meal prep when necessary. Don’t forget to subscribe, like, and share your thoughts in the comments below! More references can be found at www.GreatMed.org Would you like Dr. Hassell to answer your question on the air? Contact us! Phone/text: 503-773-0770 e-mail: info@GreatMed.org Write us a letter. We love to hear from you. This podcast is sponsored by our generous listeners. Send questions, comments, and support to: 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229…

Walk, Don't Run to the Doctor with Miles Hassell, MD

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27. How to be Strategic when Dining Out 23:17

hace 16 días23:17

23:17

Welcome to Episode 27 of Walk, Don’t Run to the Doctor. In this episode, we delve into the challenges of dining out and how it affects your health. Hidden calories, ultra-processed ingredients, and higher costs are just a few reasons why eating out regularly can hinder your path to optimal wellness. We discuss how home cooking allows for better control over ingredients, increased nutrient intake, and significant savings—all while supporting your health goals. We also provide practical strategies for making home cooking enjoyable and accessible. From developing simple recipes to planning ahead with healthy snacks, you can set yourself up for success. For those times when dining out is unavoidable, we share tips to navigate menus, minimize calorie overload, and focus on healthier options. Whether you’re cooking solo or hosting a group, this episode offers valuable insights to help you prioritize your health while enjoying your meals. 🔗 Don’t forget to subscribe, like, and share your thoughts in the comments below! More references can be found at www.GreatMed.org Would you like Dr. Hassell to answer your question on the air? Contact us! Phone/text: 503-773-0770 e-mail: info@GreatMed.org Write us a letter. We love to hear from you. This podcast is sponsored by our generous listeners. Send questions, comments, and support to: 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229…

Walk, Don't Run to the Doctor with Miles Hassell, MD

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26. Healthspan Hacks: Live Longer, Age Smarter with Diane Shiffer 40:44

hace 4 weeks40:44

40:44

Join Dr. Miles Hassell and special guest Diane Shiffer, a physical therapist, as they delve into the concept of "healthspan"— living your best, healthiest life for as long as possible. Discover actionable strategies to enhance your healthspan and make choices that positively impact aging, independence, and quality of life. Summary: In this insightful episode, Dr. Hassell and Diane discuss the importance of maintaining balance in life, emphasizing evidence-based lifestyle tools to improve aging outcomes. They explore topics like muscle mass preservation, cardiovascular health, protein intake, and the critical role of movement and diet in achieving a vibrant, independent life. Key Takeaways: Healthspan vs. Lifespan: Aim to align the two, minimizing the gap between living independently and lifespan. The Role of Exercise: Find enjoyable, sustainable activities to maintain muscle strength, balance, and cardiovascular health. Protein and Nutrition: High-protein diets and whole foods are essential for muscle preservation and recovery. The Power of Community: Staying connected and engaged combats isolation and promotes mental health. Practical Tips: Incorporate sit-to-stand exercises, farmer’s carries, and safe movement routines to stay active at any age. About the Guest: Diane Shiffer, PT, brings 40 years of experience in musculoskeletal health and lifestyle coaching, helping individuals redefine aging through movement and balance. Learn more about her practice at ConnectOregon.com. 🎧 Don’t miss this episode filled with practical advice and inspiration for living a longer, healthier life. Subscribe for more expert tips on preventing disease and improving well-being through lifestyle changes! Tune in to learn actionable tips for fostering a healthier, more active life and setting the stage for a long, vibrant healthspan. More references can be found at www.GreatMed.org Would you like Dr. Hassell to answer your question on the air? Contact us! Phone/text: 503-773-0770 e-mail: info@GreatMed.org Write us a letter. We love to hear from you. This podcast is sponsored by our generous listeners. Send questions, comments, and support to: 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229…

Walk, Don't Run to the Doctor with Miles Hassell, MD

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25. How to Age Gracefully, Stay Active, and Invest in Your Health 33:30

hace 6 weeks33:30

33:30

Featuring Diane Shiffer: Physical Therapy, Anti-Aging, and Healthspan In this episode of Walk, Don’t Run to the Doctor , Dr. Miles Hassell sits down with Diane Shiffer, a physical therapist and business owner, to discuss the intersection of physical activity, aging, and healthspan. Together, they explore how movement, community, and thoughtful health practices can promote longevity and well-being. Key Takeaways: The Power of Movement: Regular physical activity is essential for maintaining strength, balance, and overall health, especially as we age. Repair, Restore, Reimagine: Diane's three-step approach encourages recovery, functional restoration, and envisioning new possibilities for an active lifestyle. Mix It Up: Diversify exercise routines to prevent overuse injuries and ensure holistic fitness. Games for Brain and Body: Activities like table tennis and pickleball combine physical movement with cognitive challenges, promoting brain health and social connection. Invest in Your Health Early: Diane introduces the concept of a "401(k) for your body," emphasizing the importance of building physical resilience in your 30s and 40s to reap benefits later in life. Avoid Overtraining: Balance exercise intensity with recovery to reduce injury risks and optimize benefits. Professional Guidance Matters: Partnering with healthcare professionals can help tailor exercise programs to individual needs, avoiding common pitfalls. Tune in to learn actionable tips for fostering a healthier, more active life and setting the stage for a long, vibrant healthspan. Diane Shiffer combines expertise and passion to empower others in their health and wellness journeys. She earned her degree in Biology from Willamette University before completing her Physical Therapy education at the University of Puget Sound. With over three decades of dedication to orthopedic care, Diane achieved her Orthopedic Clinical Specialist (OCS) certification through the American Physical Therapy Association. Additionally, she is a Certified Manual Physical Therapist (CMPT) through the North American Institute of Manual Therapy, further enhancing her hands-on approach to patient care. An active leader and advocate in the physical therapy community, Diane has contributed her expertise as an Active Delegate, Vice President, and member of the Nominating Committee for the Oregon Physical Therapy Association. Outside the clinic, Diane is deeply committed to community service and staying active. She can be found at Connetct & Beyond Physical Therapy: www.connectoregon.com More references can be found at www.GreatMed.org Would you like Dr. Hassell to answer your question on the air? Contact us! Phone/text: 503-773-0770 e-mail: info@GreatMed.org Write us a letter. We love to hear from you. This podcast is sponsored by our generous listeners. Send questions, comments, and support to: 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229…

Walk, Don't Run to the Doctor with Miles Hassell, MD

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24. Best of 2024: Listener Stories and Successes 10:08

hace 8 weeks10:08

10:08

Welcome to Episode 24 of "Walk, Don't Run to the Doctor," where we empower you to unlock your body's healing potential through evidence-based lifestyle changes. Join Miles Hassell, MD, as we share inspiring real-life stories and practical advice for avoiding preventable diseases and achieving lasting health. Key Takeaways: The Power of Lifestyle Choices: Evidence-based tools like diet, exercise, and self-care can help prevent chronic conditions and reduce dependency on medications. Healing Without Surgery: Stories of individuals avoiding joint replacements and reversing chronic conditions through movement, whole foods, and targeted supplements. Realistic Weight Loss: Sustainable strategies for new mothers and others, emphasizing home-cooked meals and active lifestyles over extreme restrictions. Rethinking Big Pharma: When you prioritize health, you reduce your reliance on medications while still appreciating their life-saving role when truly needed. Immunity and Inflammation: Choices that boost immunity also reduce the risk of long-term illnesses like heart disease, diabetes, and cancer. Simple, Effective Habits: Start small with activities like one-minute exercises and focus on being your own chef for impactful health improvements. Healthcare Professional Guidance: Lead by example—practitioners play a crucial role in modeling healthy behaviors for patients. Closing Note: Thank you for an incredible year of podcasting! Our mission for 2025 is to expand our reach and help lift the burden of preventable diseases worldwide. Your support matters—share our podcast and consider contributing to this life-changing journey. 🔗 Don’t forget to subscribe, like, and share your thoughts in the comments below! More references can be found at www.GreatMed.org Would you like Dr. Hassell to answer your question on the air? Contact us! Phone/text: 503-773-0770 e-mail: info@GreatMed.org Write us a letter. We love to hear from you. This podcast is sponsored by our generous listeners. Send questions, comments, and support to: 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229…

Walk, Don't Run to the Doctor with Miles Hassell, MD

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23. Arthritis Unlocked: Lifestyle Hacks to Beat Pain and Avoid Surgery 21:03

hace 9 weeks21:03

21:03

Welcome to Walk, Don’t Run to the Doctor , an evidence-based podcast with Miles Hassell MD. In this episode, we tackle osteoarthritis and how lifestyle choices can help prevent or alleviate its effects. Dr. Hassell provides practical advice on reducing pain, improving mobility, and possibly avoiding joint replacement through exercise, weight management, and a Mediterranean-style diet. Whether you're dealing with arthritis or looking to maintain healthy joints for the future, this episode is packed with actionable tips to empower your health journey. Key Takeaways: Movement is Medicine: Regular, varied exercises like water walking, tai chi, and resistance training can reduce stiffness, improve function, and lower surgery risks. Weight Loss Matters: Shedding even a few pounds significantly reduces joint stress and pain. Diet is Key: Avoid refined carbs, prioritize fruits, vegetables, and healthy fats like olive oil, and consider natural sources of calcium and probiotics. Supplements for Joint Health: A three-month trial of glucosamine sulfate, MSM, gelatin/collagen, and niacinamide may provide relief for some. Long-term Benefits: Lifestyle changes can reverse type 2 diabetes, normalize blood pressure, and even reduce cancer risks, underscoring the power of daily habits. References: Katz et al. Diagnosis and Treatment of Hip and Knee Osteoarthritis: A Review. JAMA: Journal of the American Medical Association. 2021 Feb 9;325(6):568–78 Gay, C et al. Educating patients about the benefits of physical activity and exercise for their hip and knee osteoarthritis. Systematic literature review. Annals of Physical and Rehabilitation Medicine 2016. 59(3):174-183 OA prevention. Osteoarthritis Action Alliance. 2021 Jonas WB et al. The effect of niacinamide on osteoarthritis: a pilot study. Inflamm Res 1996. Jul;45(7): p. 330-4 Zaharia OP et al. Reduced muscle strength Is associated with insulin resistance in type 2 diabetes patients with osteoarthritis, The Journal of Clinical Endocrinology & Metabolism 2021. 106 (4), 1062–1073 Jonas WB et al. The effect of niacinamide on osteoarthritis: a pilot study. Inflamm Res 1996. Jul;45(7):330-4 Phytomedicine 10(1):3-7, 2003, cited in IM News 1 Nov 2003:19 Pavelka et al. Efficacy and safety of piascledine 300 versus chondroitin sulfate in a 6 months treatment plus 2 months observation in patients with osteoarthritis of the knee. Clinical rheumatology. 2010 29(6):659–670 Vasquez A. Reducing pain and inflammation naturally -- part 3: Improving overall health while safely and effectively treating musculoskeletal pain. Nutritional Perspectives: Journal of the Council on Nutrition. 2005 Apr; 28(2):34–44 See more about the patient story Dr. Hassell shared: https://goodfoodgreatmedicine.com/news/04_05_23.pdf In his practice, Dr. Hassell recommends his patients use this osteoarthritis cocktail (daily) as a 3 month trial: Glucosamine 1500mg daily MSM 3000 mg daily Gelatin 1 sachet daily Niacinamide 1000mg daily So what do I do? Ten tips from the pages of Good Food Great Medicine, 4th edition Consider daily exercise a prescription. Take 30 minutes or more daily to decrease your waistline, reduce heart disease risk, and improve mood and libido. Add small doses to your routine like 10 jumping jacks every time you brush your teeth (pp. 27 & 72-73). Eat a wide variety of vegetables (p.37) Eat whole, intact grains (pp. 39-40, 66, & 99) Eat whole fruit (pp. 11, 36-37, & 96) Cook with extra-virgin olive oil (p. 41) Eat oil-rich fish, 2-7 servings per week (pp. 11 & 41-43) Eat raw nuts, seeds, beans, & lentils (pp. 11, 38, 41-42, 103 & 105) Have some cultured dairy (full fat plain yogurt, kefir, etc) daily (pp. 47-49 & 118) Eat modest amounts of unprocessed meat, poultry & eggs (pp. 11, 41-42 & 44-45) Enjoy wine (< 5 ounces daily) (pp. 11 & 58) Minimize or avoid: Sitting (get out of your chair and move your body every hour or so), sugars, sweet drinks, white flour, and processed foods (p. 20).…

Walk, Don't Run to the Doctor with Miles Hassell, MD

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22. Can alcohol consumption be beneficial? 21:03

hace 11 weeks21:03

21:03

In this episode of Walk, Don’t Run to the Doctor , Miles Hassell MD explores the complex and often controversial topic of alcohol consumption and its impact on health. From historical context to modern studies, he provides a balanced look at the potential benefits and risks of alcohol, encouraging viewers to make informed decisions based on evidence rather than emotion. Summary: Dr. Hassell discusses the nuanced role of alcohol in health and lifestyle. While heavy drinking poses clear dangers—such as liver disease, cardiovascular issues, and societal harm—low to moderate consumption might have benefits in certain contexts. Evidence from large studies suggests reduced risks of cardiovascular disease, type 2 diabetes, and some forms of dementia for moderate drinkers, particularly when paired with a healthy lifestyle. Key Takeaways: Moderation is Key: Up to 7 drinks per week for women and 10-14 for men may provide benefits, but heavy drinking is harmful. Context Matters: Alcohol's benefits are most evident in a healthy lifestyle, alongside good nutrition and regular exercise. Potential Benefits: Includes improved heart health, reduced type 2 diabetes risk, and enhanced cognitive function. Risks to Consider: Alcohol can still pose risks, including cancer, dependence, and societal harm, even at low levels. Preferred Choice: Red wine may offer additional health benefits due to its antioxidants. For more insights and advice on reducing dependence on medications through lifestyle changes, make sure to subscribe to Walk, Don’t Run to the Doctor . More references can be found at www.GreatMed.org Would you like Dr. Hassell to answer your question on the air? Contact us! Phone/text: 503-773-0770 e-mail: info@GreatMed.org Write us a letter. We love to hear from you. This podcast is sponsored by our generous listeners. Send questions, comments, and support to: 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229 References: Buljeta, I., et al. (2023). Beneficial effects of red wine polyphenols on human health: comprehensive review. Current Issues in Molecular Biology, 45(2), 782–798. https://doi.org/10.3390/cimb45020052 Yoo, J. E., et al. (2022). Association between changes in alcohol consumption and cancer risk. JAMA Network Open, 5(8), e2228544. https://doi.org/10.1001/jamanetworkopen.2022.28544 Yoo JE, et al. Association between changes in alcohol consumption and cancer risk (supplemental data, tables e1 and e2). JAMA Netw Open. 2022;5(8):e2228544. doi:10.1001/jamanetworkopen.2022.28544 CDC.gov. (2024). About moderate alcohol use. U.S. Centers for Disease Control and Prevention. https://www.cdc.gov/alcohol/about-alcohol-use/moderate-alcohol-use.html#:~:text=to%20not%20drinking.-,Moderate%20drinking,or%20less%20in%20a%20day Pierre-Louis, T., et al. (2020). Effects of alcohol consumption in general, and wine in particular, on the risk of cancer development: a review. Oeno One, 54(4). https://doi.org/10.20870/oeno-one.2020.54.4.3569 Hong, S., et al. (2020). Alcohol consumption and the risk of prostate cancer: a dose-response meta-analysis. Nutrients, 12(8), 2188. https://doi.org/10.3390/nu12082188 Zhang, X., et al. (2021). Alcohol consumption and risk of cardiovascular disease, cancer and mortality: a prospective cohort study. Nutrition Journal, 20(1), 13. https://doi.org/10.1186/s12937-021-00671-y Ortola, R., et al. (2024). Alcohol consumption patterns and mortality among older adults with health-related or socioeconomic risk factors. JAMA Network Open, 7(8), e2424495. https://doi.org/10.1001/jamanetworkopen.2024.24495 Lofterod, T., et al. (2020). Exploring the effects of lifestyle on breast cancer risk, age at diagnosis, and survival: the EBBA-Life study. Breast Cancer Research and Treatment, 182(1), 215–227. https://doi.org/10.1007/s10549-020-05679-2 Tamimi, R. M., et al. (2016). Population attributable risk of modifiable and nonmodifiable breast cancer risk factors in postmenopausal breast cancer. American Journal of Epidemiology, 184(12), 884–893. https://doi.org/10.1093/aje/kww145 Cancer.gov. (2021, July 14). Alcohol and Cancer Risk. National Cancer Institute. https://www.cancer.gov/about-cancer/causes-prevention/risk/alcohol/alcohol-fact-sheet#how-does-alcohol-affect-the-risk-of-cancer Colditz, G. (2024). Overview of Cancer Prevention. UpToDate.com https://www.uptodate.com/contents/overview-of-cancer-prevention AICR.org. (2024, July 5). New study finds AICR/WCRF’s cancer prevention recommendations are associated with reduced mortality risk from all causes, cancer and heart disease. American institute for Cancer Research. https:// www.aicr.org/news/new-study-finds-aicr-wcrfs-cancer-prevention-recommendations-are-associated-with-reduced-mortality-risk-from-all-causes-cancer-and-heart-disease/…

Walk, Don't Run to the Doctor with Miles Hassell, MD

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21. Crack the Holiday Eating Code with a Generous Serving of Gratitude 15:51

hace 14 weeks15:51

15:51

Welcome back to Walk, Don’t Run to the Doctor with Dr. Miles Hassell, MD. In this episode, Dr. Hassell dives into strategies for enjoying the holiday season without compromising health. He covers practical, evidence-based advice on balancing holiday indulgence with wellness, allowing you to savor good food, fun, and festivities responsibly. Dr. Hassell discusses mindful eating tips for navigating holiday temptations, from portion control to prioritizing healthy options and staying hydrated. He emphasizes the importance of planning ahead, staying active, and making smart food choices to support long-term health, even during the holidays. Listeners are encouraged to stay proactive, exercise, and share the joy without feeling deprived or pressured. Key Takeaways: 1. Mindful Treats: Enjoy treats in moderation, consider sharing, and always pair them with protein, fruits, and vegetables to stay satisfied. 2. Healthy Alternatives: Choose nourishing snacks and avoid ultra-processed foods; bring homemade, nutritious options to gatherings. 3. Hydration & Balance: Staying hydrated with low-calorie beverages like mineral water helps curb cravings and manage alcohol intake. 4. Stay Active: Incorporate short bursts of exercise throughout the day, even if it's just a brisk walk or a quick workout. Would you like Dr. Hassell to answer your question on the air? Contact us! Phone/text: 503-773-0770 e-mail: info@GreatMed.org Write us a letter. We love to hear from you. This podcast is sponsored by YOU, our generous listeners. Send questions, comments, and support to: GreatMed.org 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229…

Walk, Don't Run to the Doctor with Miles Hassell, MD

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20. The Microbiome Makeover: Secrets to a Healthy Gut 21:16

hace 14 weeks21:16

21:16

This episode of Walk, Don't Run to the Doctor emphasizes the importance of building and maintaining a healthy microbiome for better health outcomes, disease prevention, and overall well-being. The microbiome, a complex population of microorganisms living in the gut, plays a significant role in protecting against cancer, regulating digestion, and supporting various metabolic and immune functions. A home-cooked diet, particularly a whole food omnivorous diet rich in fiber and fermented foods, helps to cultivate a resilient microbiome. Exercise, scant to moderate alcohol consumption (especially wine), and avoiding sugar, refined flours, and artificial sweeteners further enhance gut health. This episode also warns against overuse of antibiotics and reliance on probiotic supplements, advocating instead for a food-based approach through diet and lifestyle changes. Key Takeaways: Microbiome's Role in Health: The microbiome impacts everything from cancer prevention to appetite regulation, insulin sensitivity, immune function, and even brain health. Diet and Gut Health: A Mediterranean-style, omnivorous whole food, diet improves microbiome diversity and overall health, reducing risks for conditions like obesity, diabetes, and cancer. Fermented Foods: Incorporating fermented foods like yogurt, kefir, and kombucha supports a healthy microbiome and reduces cancer risk. Exercise and Lifestyle: Regular exercise promotes gut health and boosts immunity, while avoiding sugar, artificial sweeteners, and unnecessary antibiotics helps maintain microbiome balance. Natural Approach: The podcast recommends focusing on diet and lifestyle over probiotic or prebiotic supplements to build a resilient microbiome. For more insights and advice on reducing dependence on medications through lifestyle changes, make sure to subscribe to Walk, Don’t Run to the Doctor . More references can be found at www.GreatMed.org Would you like Dr. Hassell to answer your question on the air? Contact us! Phone/text: 503-773-0770 e-mail: info@GreatMed.org Write us a letter. We love to hear from you. This podcast is sponsored by our generous listeners. Send questions, comments, and support to: 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229 References: Zhang, X., et al. (2023). Modulating a prebiotic food source influences inflammation and immune-regulating gut microbes and metabolites: insights form the BE GONE trial. The Lancet, 98:104873. https://doi.org/10.1016/j.ebiom.2023.104873 Diez-Ozaeta, I. & Astiazaran, O. (2021). Fermented foods: An update on evidence-based health benefits and future perspectives. Food Research International, 156. https://doi.org/10.1016/j.foodres.2022.111133 Perler, B., et al. (2023). The role of the gut microbiota in the relationship between diet and human health. Annual Reviews in Physiology, 85:449-68. https://doi.org/10.1146/annurev-physiol-031522-092054 DeVos, W., et al. (2022). Gut microbiome and health: mechanistic insights. Gut-BMJ, 71:1020-1032. doi: 10.1136/gutjnl-2021-326789 Kim, J., and Le, H. (2022). Potential role of the gut microbiome in colorectal cancer progression. Frontiers in Immunology, 12: 807648. doi: 10.3389/immu.2021.807648 Pyo, Y., et al. (2024). Probiotic functions in fermented foods: Anti-viral, Immunomodulatory, and anti-cancer benefits. Foods, 13:2386. https://doi.org/10.3390/foods13152386 Zhang, K., et al. (2019) Fermented dairy foods intake and risk of cancer. International Journal of Cancer, 144: 2099-2108. Michels, K. B., et al. (2020). Yogurt consumption and colorectal cancer incidence and mortality in the Nurses' Health Study and the Health Professionals Follow-Up Study. The American journal of clinical nutrition , 112 (6), 1566–1575. https://doi.org/10.1093/ajcn/nqaa244 Shams-White, M., et al. (2022). The 2018 World Cancer Research Fund/American Institute for Cancer Research (WCRF/AICR) Score and All-Cause, Cancer, and Cardiovascular Disease Mortality Risk: A Longitudinal Analysis in the NIH-AARP Diet and Health Study, Current Developments in Nutrition, Volume 6, Issue 6, nzac096,ISSN 2475-2991,https ://doi.org/10.1093/cdn/nzac096. Rad, A., et al. (2021). Postbiotics as promising tools for cancer adjuvant therapy. Advanced Pharmaceutical Bulletin, 11(1), 1-5. https://apb.tbzmed.ac.ir Sharma, A., et al. Final results of a phase I/II study to investigate efficacy of a high potency multistrain probiotic on chemo induced diarrhea. ESMO, 29(8). Doi:10.1093/annonc/mdy424 Luceron-lucas-Torres, M., et al. Association between wine consumption and cancer: a systematic review and meta-analysis. Frontiers in Nutriition, 10:1197745. doi: 10.3389/fnut.2023.1197745 LeRoy, C., et al. (2020). Red Wine Consumption Associated with increased gut microbiota a-diversity in 3 independent cohorts. Gastroenterology, 158:270-272. https://doi.org/10.1053/j.gastro.2019.024 Duan, J., et al. (2021). The mechanisms of wine phenolic compounds for preclinical anticancer therapies. Food and Nutrition Research, 65:6507. http://dx.doi.org/10.29219/fnr:v65.6507 Zhao, L., et al. (2023). Sugar-Sweetened and Artificially Sweetened Beverages and Risk of Liver Cancer and Chronic Liver Disease Mortality. JAMA , 330 (6), 537–546. https://doi.org/10.1001/jama.2023.12618 Debras, C., et al. (2022). Artificial sweeteners and cancer risk: Results from the NutriNet-Santé population-based cohort study. PLoS medicine , 19 (3), e1003950. https://doi.org/10.1371/journal.pmed.1003950 Zhang, J., et al. (2019). Oral antibiotic use and risk of colorectal cancer in the United Kingdom, 1989-2012: a matched case-control study. Gut.BMJ; 68:1971-1978. doi: 10.1136/gutnl-2019-318593…

Walk, Don't Run to the Doctor with Miles Hassell, MD

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19. A Hug in a Mug: Hidden Health Benefits of Coffee and Tea 13:05

hace 16 weeks13:05

13:05

In this episode of Walk, Don’t Run to the Doctor , Miles Hassell MD explores the latest research on the health benefits of coffee and tea. Contrary to the common perception that they are guilty pleasures, recent (and ancient) studies suggest that coffee and tea may significantly improve health outcomes. Here are the key takeaways: Key Takeaways: Drinking 3-5 cups of coffee or tea per day can lower the risk of heart disease, stroke, type 2 diabetes, and even some cancers. Coffee and tea may reduce the risk of neurodegenerative diseases like Parkinson’s and slow the progression of symptoms. Consuming these beverages may also offer cardiometabolic benefits, including a reduced risk of cardiac arrhythmias and premature death. Studies show potential benefits for gut health, liver fat reduction, and even bone strength, particularly from tea. Remember: Black coffee or tea is best. Avoid sugary, dessert-like drinks that negate the health benefits. Doctor up your cup with a splash of whole milk. For more insights and advice on reducing dependence on medications through lifestyle changes, make sure to subscribe to Walk, Don’t Run to the Doctor . More references can be found at www.GreatMed.org Would you like Dr. Hassell to answer your question on the air? Contact us! Phone/text: 503-773-0770 e-mail: info@GreatMed.org Write us a letter. We love to hear from you. This podcast is sponsored by our generous listeners. Send questions, comments, and support to: 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229…

Walk, Don't Run to the Doctor with Miles Hassell, MD

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18. Cancer & Exercise 14:46

hace 18 weeks14:46

14:46

Welcome to Walk, Don’t Run to the Doctor with Dr. Miles Hassell, an evidence-based podcast focused on using lifestyle choices to prevent and treat illness. In Episode 18, Dr. Hassell explores the powerful role exercise plays in improving cancer outcomes, from prevention to aiding recovery during therapy. Learn how physical activity can help reduce the risk of cancer recurrence, enhance cancer therapy success, and improve overall health, including heart disease, diabetes, and mental well-being. Whether you’re a cancer patient, survivor, or simply focused on health, this episode will guide you on how to take control of your health through exercise. Dr. Hassell also offers practical tips for incorporating simple exercises into your daily routine and emphasizes the importance of maintaining an active lifestyle. Key Takeaways: Exercise and Cancer Prevention: 150 minutes of moderate or 75 minutes of vigorous exercise weekly can reduce cancer risk by 40-50%. Improved Cancer Outcomes: Regular exercise can decrease cancer recurrence risk by up to 40% and lower overall mortality. Cancer Therapy Support: Exercise helps patients better tolerate cancer treatments, reduces fatigue, and enhances quality of life. Exercise Benefits for All: Daily physical activity reduces the risk of multiple chronic diseases, including heart disease, diabetes, and depression. Starting Small: Begin with manageable exercises, even if it’s just a few minutes per day, and gradually build up. For more insights and advice on reducing dependence on medications through lifestyle changes, make sure to subscribe to Walk, Don’t Run to the Doctor . More references can be found at www.GreatMed.org Would you like Dr. Hassell to answer your question on the air? Contact us! Phone/text: 503-773-0770 e-mail: info@GreatMed.org Write us a letter. We love to hear from you. This podcast is sponsored by our generous listeners. Send questions, comments, and support to: 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229…

Walk, Don't Run to the Doctor with Miles Hassell, MD

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17. Cancer Survivorship and Prevention 31:12

hace 20 weeks31:12

31:12

In this episode of Walk, Don’t Run to the Doctor , Miles Hassell MD focuses on cancer survivorship and prevention, emphasizing the importance of lifestyle choices. Key takeaways include: Lifestyle and Cancer: Diet, exercise, and weight management are as crucial as conventional cancer treatments like surgery or chemotherapy. Dietary Recommendations: The Mediterranean diet is highlighted for its benefits in reducing cancer recurrence, improving survival rates, and enhancing quality of life. Though the available research points to the Mediterranean diet being the most widely studied, any omnivorous, whole foods diet is practical here. Exercise & Physical Activity: Regular movement, even brief daily exercises, helps reduce cancer recurrence, boosts mood, and may improve treatment outcomes. Alcohol & Cancer: Moderate alcohol consumption may have health benefits, but overconsumption increases cancer risk. Weight Management: Maintaining a healthy weight is vital for cancer prevention and survivorship, as excess fat correlates with worse outcomes. Future Resources: A comprehensive cancer survivorship program will be available soon, with a detailed guide on managing cancer through lifestyle choices. Tune in for expert insights and practical steps to enhance cancer outcomes through lifestyle adjustments! The purpose of GreatMed.org is to enhance the doctor/patient relationship. We encourage clinicians to talk with their patients about these points, and patients to talk with their care teams. This information should not replace medical care, but enhance it. The American Cancer Society Medical and Editorial Content Team. (2023, December 15). Body Weight and Cancer Risk. The American Cancer Society. https://www.cancer.org/cancer/risk-prevention/diet-physical-activity/body-weight-and-cancer-risk.html Wang, F., et al. (2020). Adherence to dietary recommendations among long-term breast Cancer Survivors and Cancer Outcome Associations. Cancer Epidemiology, Biomarkers & Prevention , 29 (2), 386–395. https://doi.org/10.1158/1055-9965.EPI-19-0872 Ergas, I. J., et al. (2021). Diet quality and breast cancer recurrence and survival: The pathways study. JNCI cancer spectrum , 5 (2), pkab019. https://doi.org/10.1093/jncics/pkab019 Castro-Espin, C., et al. (2023).Association of Mediterranean diet with survival after breast cancer diagnosis in women from nine European countries: results from the EPIC cohort study. BMC Med 21, 225 (2023). https://doi.org/10.1186/s12916-023-02934-3 Zhang, W., et al. (2023). Adherence to healthy dietary patterns and glioma: a matched case-control study. Nutrients , 15 (23), 4886. https://pubmed.ncbi.nlm.nih.gov/38068744/ Hong, S., et al. (2020). Alcohol consumption and the risk of prostate cancer: a dose-response meta-analysis. Nutrients, 12(8), 2188. https://www.mdpi.com/2072-6643/12/8/2188 Estruch, R., et al. (2022). Associations between Low to Moderate Consumption of Alcoholic Beverage Types and Health Outcomes: A Systematic Review. Alcohol and Alcoholism , 57(2), 176–184, https://doi.org/10.1093/alcalc/agab082 Buljeta, I., et al. (2023). Beneficial effects of red wine polyphenols on human health: comprehensive review. Current Issues in Molecular Biology , 45 (2), 782–798. https://doi.org/10.3390/cimb45020052…

Walk, Don't Run to the Doctor with Miles Hassell, MD

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16. Big Pharma 20:53

hace 26 weeks20:53

20:53

Welcome back to Walk, Don’t Run to the Doctor with Miles Hassell MD. In episode 16, Dr. Hassell explores the role of Big Pharma and why lifestyle changes can often be a better alternative to relying on medications. He discusses the importance of critical thinking when it comes to pharmaceutical treatments and emphasizes how making informed lifestyle choices can reduce your dependency on medications. Dr. Hassell shares real-life examples and practical advice on how diet, exercise, and overall health management can lead to better outcomes and less reliance on Big Pharma. Dr. Hassell encourages listeners to take a look at other villains that could be influencing lifestyle habits, predisposing us to later reliance on modern medicines. Tune in to understand why the first step toward better health starts with you! Key Takeaways: Lifestyle vs. Medication: Dr. Hassell argues that many health issues can be better managed or even prevented through lifestyle changes rather than relying on medications from Big Pharma. Critical View of Big Pharma: Dr. Hassell urges listeners not to blame Big Pharma for all health problems, and to recognize that pharmaceutical companies, like any business, may exaggerate the benefits of their products. Importance of Informed Decisions: Always read the package inserts for medications and ask your doctor about the necessity and potential benefits of any prescription. Real-Life Examples: Dr. Hassell provides examples of individuals who improved their health significantly through lifestyle changes, such as a whole food diet and daily exercise, reducing their reliance on medication. Lifestyle Solutions: Dr. Hassell emphasizes a whole-food Mediterranean diet, regular exercise, and managing weight as key components of a healthy lifestyle that can minimize the need for pharmaceuticals. Question Prescriptions: Before accepting a medication, consider whether lifestyle changes might be a better solution and discuss the options with your healthcare provider. The Role of Critical Thinking: Dr. Hassell encourages viewers to think critically about their health choices and the role of medications in their treatment plans. For more insights and advice on reducing dependence on medications through lifestyle changes, make sure to subscribe to Walk, Don’t Run to the Doctor . More references can be found at www.GreatMed.org Would you like Dr. Hassell to answer your question on the air? Contact us! Phone/text: 503-773-0770 e-mail: info@GreatMed.org Write us a letter. We love to hear from you. This podcast is sponsored by our generous listeners. Send questions, comments, and support to: 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229…

Walk, Don't Run to the Doctor with Miles Hassell, MD

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15. Walk-in Visits with the Doctor: Heartburn 5:20

hace 26 weeks5:20

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Welcome back to "Walk, Don’t Run to the Doctor" with Miles Hassell MD. In this drop-in visit episode, Dr. Hassell tackles the common issue of heartburn and offers evidence-based lifestyle strategies to manage and often eliminate it without relying on medications. Key Takeaways: Lifestyle Changes Over Medications: Heartburn can often be managed effectively with lifestyle adjustments rather than pharmaceuticals. Dietary Adjustments: Eliminate or drastically reduce sugars and refined carbohydrates, monitor and possibly reduce alcohol intake, and increase fiber from fruits, vegetables, beans, and grains. Weight Management: Being overweight can exacerbate heartburn, so maintaining a healthy weight can help alleviate symptoms. Probiotic Foods: Incorporating probiotic-rich foods like yogurt and sauerkraut may improve gut health and reduce heartburn. Identify Personal Triggers: Pay attention to individual food triggers such as peppermint tea or foods made with flour, and adjust your diet accordingly. Dr. Hassell emphasizes the importance of personalized dietary choices and the potential benefits of lifestyle changes for managing heartburn effectively. For more tips and insights, visit our website at GreatMed.org and check out the book Good Food, Great Medicine, 4th edition .…

Walk, Don't Run to the Doctor with Miles Hassell, MD

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14. Is High Blood Pressure Dangerous? 18:25

hace 26 weeks18:25