Seven ways to reduce stress:

1. Exercise for 30 minutes Every Day

Exercising 30 minutes a day is one of the best things you can do to help relax. It helps you to keep fit and a fit person is obviously a happy one. It also helps to pump the blood around your body and whilst you are doing exercises chemicals are being released from your brain to help the way you feel.

2. Listen to Relaxation Music

Listening to the right type of music is really important when you are trying to reduce stress and find your inner peace. Some music when listened to, whilst stressed, can in fact heighten your stress levels. One type of music, which research has shown to help reduce stress is Baroque music. This music is written so that there is only 60 beats per minute and funny enough that is what our heart rate should be. The baroque music has been found to increase the alpha waves in your left and right sides of your brain which help improve your learning ability, creativity and calmness.

Many corporate trainers are now turning to baroque music during memory training sessions to help their students improve their comprehension and their memory.

3. Meditate for 20 minutes In The Morning and Evening

Meditation is a great way to help relieve your stress. When done correctly it should release you from your mind and allow it to focus on peace. Meditation when you first start our can be a little tricky and it honestly does take some time to learn. There are many great articles on how to meditate, but you can easily start off by simply sitting in the corner, closing your eyes and listening to music like the Baroque music.

Some meditation masters will also encourage you to listen to natural sounds during meditation and even recommend the use of incense during the meditation process to help break the stress in your body.

If your mom was one to harp on you about eating your vegetables, it was likely because she knew how good veggies are for the body. Moms everywhere now have research on their side.

A large study of 500,000 American retirees has shown that increasing consumption of fruits or vegetables is enough to reduce the risk of head and neck cancer. Specifically, eating six servings of fruit and vegetables per day per 1,000 calories cut the risk of these cancers by 29 percent compared to eating one and a half servings.

"It may not sound like news that vegetables protect from cancer, but there is actually some controversy in the literature," says Dr. Alan Kristal, associate head of the cancer prevention program at Fred Hutchinson Cancer Research Center in Seattle.

Clearly, diet plays a role in cancer. Experts believe that up to two-thirds of all cancer cases stem from lifestyle factors such as smoking, lack of exercise, and diet. So keep crunching those carrots and growing those green beans. You'll make your momma proud.

President Bush, in a recent press release, declared April Cancer Control Month. It's a month for educating Americans about cancer, for raising awareness about treatments, for renewing the commitment to fighting this deadly disease.

Bush makes no mention in his release of the millions he just cut from the National Cancer Institute budget and how this might hinder this month's initiative, but he does offer a few relatively inexpensive ideas for individuals who wish to minimize their risk of developing the disease that remains the country's second leading cause of death.

"Individuals can reduce their risk of developing cancer by practicing healthy eating habits, exercising, limiting sun exposure, avoiding tobacco, knowing their family history, and getting regular screenings from the doctor," he writes.

Bush goes on to honor those lost to cancer and commends the strength of the 10 million people in the United States surviving the disease. He extends his gratitude for medical professionals, researchers, family members, and friends who support cancer patients. And he closes with a little history -- and his very own proclamation.

"In 1938, the Congress of the United States passed a joint resolution (52 Stat. 148; 36 U.S.C. 103) as amended, requesting the President to issue an annual proclamation declaring April as 'Cancer Control Month.'

NOW, THEREFORE, I, GEORGE W. BUSH, President of the United States of America, by virtue of the authority vested in me by the Constitution and laws of the United States, do hereby proclaim April 2007 as Cancer Control Month. I encourage citizens, government agencies, private businesses, nonprofit organizations, and other interested groups to join in activities that will increase awareness about the steps Americans can take to prevent and control cancer.

IN WITNESS WHEREOF, I have hereunto set my hand this twenty-ninth day of March, in the year of our Lord two thousand seven, and of the Independence of the United States of America the two hundred and thirty-first."

GEORGE W. BUSH

Don't give up that daily cup of coffee just yet. Studies show drinking coffee may reduce your risk of developing Parkinson's disease, diabetes, cirrhosis of the liver, and colon cancer. It's even been linked to a decreased risk of inflammatory and cardiovascular disease in postmenopausal women.

Why? According to an article in the March 2007 issue of Ladies Home Journal, it's because coffee contains large amounts of flavonoids and antioxidants -- and these combat a whole bunch of illnesses.

Now drinking too much coffee can have adverse side effects, like restlessness, anxiety, and headaches, but limiting yourself to one to four brewed cups per day seems to be a safe practice. Although for those with high blood pressure, consuming between two to four cups per day maybe a bit risky because coffee causes blood pressure to rise immediately after consumption. And all coffee drinkers should fight the urge to add sugar, flavored syrup, and whole milk to to their beverages.

A daily cup of tea seems to be healthy too. Researchers are investigating its use in the prevention of cancer, and we already know both black and green tea have significant quantities of disease-fighting flavonoids -- although not as much as coffee.

In the January issue of the Journal of the National Cancer Institute, findings were published that says calcium seems to protect high-risk people from developing polyps in the colon. Polyps are growths in the colon and some can become cancerous over time.

Patients, who had a history of benign polyps, either took 1,200 milligrams of calcium in supplement form or received a placebo daily for four years. In this study it showed that calcium use was associated with a 17 percent lower risk for polyp recurrence.

"It really does look like calcium interferes with carcinogenesis in the large bowel" researcher John A. Baron, MD, tells WebMD. "The fact that this reduction in risk persisted for years after people stopped taking calcium is amazing".

Baron also stated that it is still not clear if the benefits outweigh the risk since some studies have linked calcium treatment with an increase in prostate cancer risk.

On the flip side a University of Arizona epidemiology professor Maria Elena, PhD, worries that the findings will make people think that all they need to do to protect themselves from colorectal cancer is to increase their calcium intake, which in men high doses can be dangerous.

The best way to prevent colon cancer is to get a colonoscopy when you turn fifty and make sure you have follow-ups. That is not as easy as popping a pill but its true.

The American Cancer Society recommends that adults aged 19 to 50 take in 1,000 milligrams per day of calcium and that those over 50 get 1,200 milligrams. The guidelines stress that the calcium should come primarily from food sources and not supplements.

If you live near the Philadelphia area you can attend Living Beyond Breast Cancer's next networking meeting called Nutrition for the New Year: Managing Weight and Nutrition Through Diagnosis and Beyond.

The event will be held on Tuesday, January 30, 2007, from 6:00 p.m to 8:30 p.m. at the Philadelphia Marriott West in West Conshohocken. Debra Demille, an oncology nutrition counselor at the Joan Karnell Cancer Center at Pennsylvania Hospital will discuss the benefits of adequate nutrition during and beyond treatment and will answer questions about nutrition and fitness.

Ms. Demille will help women understand how to use eating strategies and exercise to maintain weight and well-being during treatment, manage side effects and reclaim their bodies after treatment. She also will discuss nutritional needs of families affected by breast cancer, strategies for adopting healthier eating habits, healthful eating and workout tips to reduce the risk of developing a new or recurrent breast cancer.

Contacts for the event: Janine Guglielmino or Anna Shaffer. Email janine@ibbc.org or anna@ibbc.org.

Human touch with someone you trust and share a strong bond can bring immediate relief from stress, according to University of Virginia neuroscientist Dr. James A. Coan. The findings are based on the study of magnetic resonance imaging (MRI) brain scans that measured the participant's response to a threatening situation when they were either holding the hand of a spouse, the hand of a stranger, or when they were alone.

"This is the first study of the neurological reactions to human touch in a threatening situation, and the first study to measure how the brain facilitates the health-enhancing properties of close social relationships," stated Dr. Coan.

For this study, the participants were women who expressed a high degree of satisfaction in the relationship with their husband. Holding their husband's hand while experiencing a threatening situation prompted the most dramatic decrease in stress level as reflected by the readings of a brain scan.

Based on previous studies that indicate beloved pets have the affect of lowering blood pressure and reducing stress for their owners, it seems logical that this current research finding will extend to include the close trusted bonds we share with both humans and pets. Anecdotal evidence has suggested that touch facilitates the healing process. This research offers scientific evidence that touch calms during times of stress and adds support to popular belief -- touch has the power to promote better health.

The term vitamin E refers to a family of eight related, antioxidant compounds widely distributed in plants. Pro-vitamin E or alpha-tocopheryl succinate (Alpha-TOS) is found in the green parts of a plant. The best sources of vitamin E are the vegetable and seed or nut oils. It was first isolated from wheat germ oil, which is still a commonly used, rich source of vitamin E.

Researchers at Griffith University's School of Medical Science have shown that pro-vitamin E can reduce tumor volume on animals with high levels of HER2. The researchers think it has potential to be an inexpensive, safe and selective therapy for hard to treat breast cancers.

Jiri Neuzil, chief investigator and Associate Professor, said "Alpha-TOS has already shown promise as a potent anticancer agent in diseases such as colon cancer and mesothelioma. It induces controlled cell death or apoptosis in tumor cells".

Results of a phase II clinical trial, published in the Journal of Clinical Oncology, says that breast cancer patients who experience worsening of bone metastases during bisphosphonate therapy can improve pain control by switching to another bisphosphonate called Zometa (zoledronic acid).

Researchers conducted the trial among 31 patients with metastatic breast cancer and wanted to see the effect of switching from one bisphosphonate to another. All study participants have been treated with one of the bisphosphonate drugs -- Aredia or Bonefos. Zometa was administered once a month for three months.

After eight weeks of Zometa, 13 of the 31 patients, 42 percent reported a reduction in pain. Researchers concluded that for breast cancer patients with worsening bone metastasis switching to Zometa can improve pain. Results of this trial need to be confirmed by a Phase III clinical trial.

Red wine consumption is associated with a reduced risk of various forms of cancer--leukemia, breast and prostate, in animal studies and in real life. A new study found that drinking more than three glasses of red wine a week reduced the incidence of abnormal growths and cancers of the intestinal tract by two-thirds.

Red wine has something that white wine does not have. A compound found under the skin of the grape called resveratrol. Resveratrol content is higher in red wine than white wine because the grape skins are removed early in the fermentation process for white wines. Resveratrol interferes with all three stages of cancer formation--initiation, promotion and progression.

Dr. Joseph C. Anderson, an assistant professor of medicine at the State University of New York at Stony Brook, says "I generally advise against drinking, but if your going to drink, drink red wine". Anderson's study included 1,741 people. The incidence of colorectal neoplasia, cancers and polyps that can become cancerous, was 9.9 percent in those that abstained from alcohol, 8.8 percent in those who drank three glasses or more of white wine a week and 3.4 percent in those that drank three glasses of red wine a week, a 68 percent reduction.

Whatever the cause of the protective effect, Anderson said he advises people against taking up the wine habit for health reasons.

On October 23, seven-time Tour de France winner and testicular cancer survivor Lance Armstrong, with attend a day-long meeting in Lexington, Kentucky as a member of the President's Cancer Panel to discuss the promotion of healthy lifestyles in reducing cancer risks. The President's Cancer Panel was created by the National Cancer Act over thirty years ago to monitor and evaluate all aspects of the National Cancer Program. The Panel identifies and conducts inquiry into concerns and emerging issues in cancer-related science and cancer care. Members of the Panel include Armstrong; Dr. LaSalle Leffall; Margaret L. Kripke, Ph.D.; and Abby B. Sandler, Ph.D.

Dr. LaSalle Leffall is the Charles R. Drew Professor of Surgery, Howard University College of Medicine in Washington, DC, and Chairman of the Board of the Susan G. Komen Breast Cancer Foundation. Margaret L. Kripke, Ph.D., is Professor of Immunology and Executive Vice President and Chief Academic Officer of The University of Texas M.D. Anderson Cancer Center. Abby B. Sandler, Ph.D., Chief, Institute Review Office (IRO), National Cancer Institute (NCI), became Executive Secretary of the President's Cancer Panel in January of 2005.

The meeting in Kentucky will focus on recommendations related to tobacco and exposure to indoor smoke. Researchers and experts will attend the meeting to join the discussions.

To learn more, Assessing Progress, Advancing Change 2005-2006 Annual Report President's Cancer Panel is a 133-page report available as a PDF document.

In the United States, mammograms are not recommended for women under the age of 40. Other then an annual check-up and a monthly self breast exam, young women with no family history of breast cancer have no medical tools available for preventing and detecting the disease. But no woman is immune to this disease -- and being female is the single most important risk factor for diagnosis. And young women do get breast cancer. I did. And so did Sharon Rutherford, a 36-year-old Ulster woman who was diagnosed in December.

Rutherford is urging health officials to lower the age for screening in Northern Ireland -- where routine breast screening programs are reserved for women between the ages of 50 and 64. Rutherford says this is inadequate as there is an "absolutely chronic" number of younger women suffering from breast cancer.

Although there is a reduced-age screening program that monitors women beginning at age 40, Rutherford would like to see the screening age reduced to 30. Until then, she is educating women about how they can be vigilant about their own care. She urges women to report to doctors anything that just doesn't feel right. And because doctors may excuse symptoms because women are "too young" for breast cancer -- that's what doctors told her -- women must aggressively pursue medical care. Rutherford kept pursuing the thickening she felt in her breast -- and eventually she was referred for screening.

Rutherford has had a partial mastectomy, chemotherapy, and radiation treatment. And she is now active in the Ulster Cancer Foundation's new support group -- specifically for women under the age of 40.

Heartburn has never really been considered a major health concern. It has been considered uncomfortable and annoying and troublesome -- yet still only a harmless nuisance. In recent studies, though -- summed up in the September 2006 Oprah magazine -- heartburn has been linked to a deadly form of esophageal cancer. Apparently, people who experience heartburn one time per week or more have a fivefold or greater risk of adenocarcinoma of the esophagus -- a cancer with incidences jumping as much as 500 percent over the past 40 years. Experts insist, however, that adenocarcinoma is still rare. One doctor states that 40 percent of Americans have heartburn once per month -- yet only 8,000 to 9,000 people develop this specific cancer each year.

For the unfortunate few who do go on to contract cancer, there is hope in a surgical procedure to remove the cancer and part or all of the esophagus and nearby lymph nodes -- which can dramatically increase the odds for survival. For most of us, a bit of heartburn does not signal an eventual cancer diagnosis. It just means we might need to self-treat the symptoms with over-the-counter remedies. And a recent review at Stanford suggests that sleeping with your head elevated can reduce reflux pain.

You should see a doctor if your heartburn results in a consistent burning sensation, difficulty swallowing, or vomiting.

Recent research indicates that obesity makes ovarian cancer deadlier and more likely to recur. According to physician and senior author of the study, Dr. Andrew J. Li of the Cedars-Sinai Medical Center, maintaining ideal body weight is important for many reasons. This is just one more reason to reduce obesity -- because obese women suffering from advanced ovarian cancer are more likely to die than women at healthy weights. They also suffer recurrences more quickly. On average, women in the study considered overweight or obese saw an average of 16 months before recurrence while those considered underweight or at a healthy weight saw 25 months.

Perhaps it's the secretion of adipose tissue that makes tumors less sensitive to chemotherapy. Li said there are ideas on the table -- and his team are looking into them. One fact they feel certain about is that obesity does not increase the chances of contracting ovarian cancer. It just shows the odds of survival are diminished once the disease has been contracted.

Celebrities have a way of motivating the public to take action. They help dictate fashion trends and set standards for mostly unattainable body shapes and sizes. They add hype to political views and philosophies and make influential statements about all sorts of issues. Like breast cancer. With its backing from celebrities like Melissa Etheridge and Sheryl Crow and Kylie Minogue -- all breast cancer survivors who are speaking out and raising awareness -- breast cancer has burst onto the media scene and is receiving powerful, positive attention. Kylie Minogue's public diagnosis spurred so many women into getting their breasts checked that the Medical Journal of Australia reports a 40 percent increase in bookings for mammograms. But sometimes, celebrity diagnoses don't elicit a response at all.

Italian tenor Luciano Pavarotti was diagnosed with pancreatic cancer last month -- yet the announcement barely registered on the public's radar. Perhaps he does not command the same kind of reaction as pop singers do. Or perhaps it's the type of cancer that keeps his public battle on the sidelines.

The breasts are a visible icon of femininity -- out in the forefront for all to see. And so the issue of breast cancer is in the forefront. The pancreas, on the other hand, are hidden behind the stomach and are out of sight -- and out of mind. When Apple chief executive Steve Jobs was diagnosed with pancreatic cancer in 2004, he didn't even know where to find his pancreas. And so this organ does not attract much fanfare -- and therefore does not attract the funding and research that breast cancer does. Which is sad because this cancer is not just hidden inside the body. It's also a hidden killer. It can't be felt like breasts can be felt. And there is no easy way to detect it, like with mammogram and other imaging techniques. Often a diagnosis of pancreatic cancer -- the fourth leading cause of cancer death in Western societies -- comes with a death sentence. And more and more, breast cancer diagnoses come with promising expectations of survival.

We may not know as much as about pancreatic cancer as we do breast cancer. But there are some behaviors that may contribute to this deadly disease. So in the spirit of prevention, consider this:

• If nobody smoked, 25 percent of pancreatic cancer cases wouldn't happen.
• Alcohol consumption can increase the risk by 15 times.
• Some studies link high meat consumption and low vegetable consumption to incidences of pancreatic cancer.
• Folate, the B vitamin in green leafy vegetables, oranges, legumes, and whole grains seem to reduce the risk. But folate supplements don't seem to have the same healthy effect.