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collection: Health Studies

Cruciferous Veggies May Cut Colon Cancer Risk by 20%, Study Says

by Dr. Michael Lee – Health Editor February 24, 2026

written by Dr. Michael Lee – Health Editor

Eating more cruciferous vegetables – including broccoli, cauliflower and kale – may significantly reduce the risk of developing colon cancer, according to a novel meta-analysis of nearly 100,000 individuals. The research, published in BMC Gastroenterology, suggests a daily intake of 40 to 60 grams of these vegetables could lower colon cancer risk by almost 20%.

The study reviewed data from 17 separate studies, examining the relationship between consumption of cruciferous vegetables and the incidence of colon cancer. Researchers found that individuals with the highest consumption levels experienced a notable reduction in risk compared to those with the lowest intake. Approximately ½ cup of broccoli or two to three cups of raw kale meets the recommended daily amount.

“These results strengthen the evidence that diet, particularly vegetable intake, plays an key role in colon cancer prevention,” said Jennifer Pallian, a food scientist and recipe developer at Foodess Creative Inc.

Cruciferous vegetables, recognizable by their cross-shaped flowers, encompass a wide variety of produce beyond the commonly known broccoli and cauliflower. The group includes cabbage, kale, Brussels sprouts, collard greens, kohlrabi, mustard greens, rutabaga, turnips, bok choy, Chinese cabbage, arugula, radish, horseradish, watercress, and wasabi, according to Pallian.

The protective effect of these vegetables is attributed to the presence of glucosinolates, sulfur-containing chemicals that break down into bioactive compounds called isothiocyanates (ITCs). “These are known to help detoxify the body of cancer-causing carcinogens, promote healthy cell turnover, and reduce inflammation,” explained Supriya Rao, M.D., a quadruple board-certified gastroenterologist with Integrated Gastroenterology Consultants.

ITCs have also been shown to aid in cancer cell death, block the formation of new blood vessels that feed tumors, and arrest the cell cycle to prevent uncontrolled cell multiplication, Pallian added. Elizabeth Harris, M.S., R.D.N., owner of Elizabeth Harris Nutrition and Wellness, explained that these bioactive compounds are believed to destroy or slow the growth of cancer cells.

Beyond their potential cancer-fighting properties, cruciferous vegetables are rich in fiber, vitamin C, carotenoids, and flavonoids, contributing to enhanced gut health, reduced inflammation, and antioxidant protection, Pallian noted.

While the study highlights the benefits of incorporating these vegetables into the diet, experts caution that individual responses may vary. “Cruciferous vegetables can cause uncomfortable gas or bloating in some,” said Harris. “To minimize this potential effect, add them to your diet gradually and be sure to drink plenty of water to aid digestion.”

Dr. Rao emphasized the importance of a diverse diet, recommending individuals “try to eat the rainbow and eat 30-plus different plants per week,” adding that “small changes add up over time!”

February 24, 2026 0 comments

Health

Stop Eating 3 Hours Before Bed for Heart Health & Better Sleep

by Dr. Michael Lee – Health Editor February 22, 2026

written by Dr. Michael Lee – Health Editor

Stopping food intake at least three hours before bedtime may improve heart health, according to a new study published in Arteriosclerosis, Thrombosis and Vascular Biology. Researchers found that extending the overnight prompt—to between 13 and 16 hours—compared to a habitual fasting period of 11 to 13 hours, led to lower nighttime blood pressure and heart rate in overweight and obese adults.

The study, involving 39 participants aged 36 to 75, also revealed that the extended fast group experienced improved blood sugar management and insulin sensitivity after consuming a glucose test. Participants in both groups were also asked to dim the lights three hours before bed.

“Lowering blood pressure and heart rate during sleep is called nocturnal dipping and is considered to be a healthy pattern,” explained Dr. Phyllis Zee, study co-author and director of the Center for Circadian and Sleep Medicine at Northwestern University’s Feinberg School of Medicine. “Lack of dipping is a risk for cardiovascular disease.”

The findings suggest a potential benefit to “time-restricted eating” aligned with the body’s natural circadian rhythm. Researchers described the approach as a “novel, accessible lifestyle intervention with promising potential for improving cardiometabolic function.” The improvements in blood pressure, heart rate, and blood sugar were observed without participants reducing their overall calorie intake.

Experts note that eating close to bedtime can interfere with sleep. “The body is primed for sleep, not to digest food at night,” said Sonya Angelone, a registered dietitian nutritionist based in San Francisco. The rise of the sleep hormone melatonin, which begins two to three hours before bed, also influences cardiovascular function, according to Dr. Zee.

Digestion itself can disrupt sleep, as blood pressure temporarily increases after a meal. Jessica Cording, a registered dietitian and author, explained that eating a large meal before bed can also raise blood sugar and potentially lead to feelings of alertness that interfere with sleep. Eating close to bedtime may increase the risk of acid reflux, further impacting sleep quality, Angelone added.

Poor sleep is linked to a range of health problems, including high blood sugar, high blood pressure, type 2 diabetes, and heart disease. Research suggests that eating too much before bed may also impact cortisol levels, potentially affecting body composition. The body also processes calories more efficiently earlier in the day, suggesting that shifting food intake earlier could support weight management efforts, Angelone said.

While the study’s results are promising, researchers caution that they may not be generalizable to the broader population. Angelone recommends gradually adjusting eating habits, suggesting a shift of 15 minutes earlier each day for those accustomed to a bedtime snack. Cording emphasized the importance of adequate nutrition throughout the day, noting that some individuals may be undereating during the day and overeating at night, which can contribute to metabolic issues.

Cording suggested that increasing food intake during the day and reducing it at dinner could be a “game-changer.” Angelone stressed the importance of a balanced dinner containing protein, healthy fats, and fiber to promote fullness and stabilize blood sugar.

Researchers acknowledge that adhering to a strict eating schedule every night may not always be feasible. “Give yourself some grace. It’s not necessarily about getting it perfect every day. It’s about long-term patterns over the lifespan,” Cording said.

February 22, 2026 0 comments

Health

Up to 40% of Cancer Cases Are Preventable, New Study Finds

by Dr. Michael Lee – Health Editor February 14, 2026

written by Dr. Michael Lee – Health Editor

Up to four in ten cancer cases worldwide may be preventable, according to a new study published in Nature Medicine, offering a potentially transformative understanding of cancer risk and prevention. Researchers identified 30 preventable cancer causes, with tobacco, infections, and alcohol consumption ranking among the most significant contributors.

The study, which analyzed 18.7 million new cancer cases reported in 2022, estimated that 37% were attributable to preventable risk factors. The proportion varied by sex, with approximately 30% of cancer cases in women and 45% in men linked to these factors. The findings underscore the potential for substantial reductions in cancer incidence through targeted prevention strategies.

“This shifts the conversation from cancer being driven mainly by genetics or poor luck to one where prevention plays a central role,” explained Amar Rewari, M.D., chief of radiation oncology for Luminis Health. “Nearly 40% of cancers globally are linked to factors we already understand and, at least in theory, can change.”

The leading preventable causes identified in the study include tobacco smoking, alcohol consumption, obesity, insufficient physical activity, smokeless tobacco leverage, air pollution, ultraviolet radiation, and infection. The relative importance of these factors differed geographically. In higher-income countries, lifestyle factors such as smoking, obesity, and alcohol consumption were more prominent, while in lower-resource settings, infection-related cancers posed a greater threat.

Specifically, the study highlighted the prevalence of stomach cancer diagnoses associated with H. Pylori infections in Japan and Korea, and liver cancer diagnoses linked to hepatitis B and C infections in Africa. Increased access to vaccines and screenings has already demonstrated a reduction in these types of cancers, though significant challenges remain in ensuring equitable access to preventative care.

According to a fact sheet from the National Cancer Institute, a standard alcoholic drink in the United States contains 14.0 grams (0.6 ounces) of pure alcohol, typically found in 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. The Dietary Guidelines for Americans recommend that adults who choose to drink alcohol do so in moderation – limiting consumption to two drinks or less in a day for men and one drink or less in a day for women, on days when alcohol is consumed.

The Centers for Disease Control and Prevention (CDC) emphasizes that all types of alcoholic beverages – including red and white wine, beer, and liquor – increase cancer risk. Alcohol can disrupt cell cycles, increase chronic inflammation, and damage DNA, potentially leading to uncontrolled cell growth. It also increases the absorption of carcinogens, particularly when combined with tobacco use.

The study’s findings reinforce the importance of tailored prevention strategies. “This highlights the need for prevention strategies that are tailored to where people live and the risks they face, rather than a one-size-fits-all approach,” Dr. Rewari said.

Dr. Rewari stressed the importance of everyday choices, stating, “Avoiding tobacco in all forms remains the single most important step to reduce cancer risk. Limiting alcohol, staying physically active, and maintaining a healthy weight can also make a meaningful difference over time.” He also emphasized the value of vaccinations against hepatitis B and HPV as powerful cancer prevention tools.

While individual actions are crucial, Dr. Rewari noted that broader policies supporting clean air, safer workplaces, and access to preventative care are equally important. “Cancer prevention works best when people are supported by healthier environments and policies, not left to do it all on their own.”

The National Cancer Institute reports that alcohol consumption is the third leading preventable cause of cancer in the United States, after tobacco and obesity, accounting for an estimated 96,730 cancer cases in 2019.

February 14, 2026 0 comments