Mae Anne S. Aum, MD

22/04/2026

25/02/2026

18/02/2026

After just 14 days of eating a healthier diet, women’s blood was able to slow down breast cancer cells growing in petri dishes—killing 20–30% more cancer cells than before the diet change. Researchers linked this effect to lower levels of IGF-1, a cancer-promoting growth hormone.

People eating plant-based diets for 14 years have half the amount of IGF-1 in their bodies, and more than twice the IGF-binding protein than those eating a more westernized diet.

What benefits do lifestyle changes have on breast cancer survival? Here are a few examples:

➡️ EAT FRUITS AND VEGGIES: Eating five or more servings a day and walking about 30 minutes a day, six days a week, were associated with a significant breast cancer survival advantage.

➡️ LOWER SATURATED FAT: Randomized studies show that when people with early-stage breast cancer lower their saturated fat intake, there is an increase in breast cancer survival.

➡️ HIGH-FIBER DIET: A higher fiber diet was associated with a 37% lower risk of dying from all causes put together and a 28% lower risk of dying specifically from breast cancer among breast cancer survivors––and it didn’t take much. There was about a 10% drop in death risk for every increment of 5 daily grams of dietary fiber. 🥦 That’s like 1 daily cup of oatmeal or broccoli, or just 1/3 cup of beans.

The diet that helps to prevent cancer also helps to prevent heart disease.
🚭 don’t smoke
👟 walk every day
🥦🫐 center your diet around whole plant foods

By living and eating more healthfully, we can increase our chances of living a long, healthy life.

📚 The revised and updated tenth anniversary edition of How Not to Die is out now. Learn more at https://see.nf/3RtYuWK.

See the following resources to learn more:
“Which Dietary Factors Affect Breast Cancer Most?” at https://bit.ly/3RsRXJH
“Diet and Lifestyle for Cancer Prevention and Survival” at https://bit.ly/3Ol8Nfs
“How to Help Control Cancer Metastasis with Diet” at https://see.nf/40Aw3vK
“How Plant-Based to Lower IGF-1?” at https://bit.ly/3ZvfSOc
“Breast Cancer Survival Vegetable” at https://bit.ly/2rSn6zO

PMID: 16965238, 12588089, 12433724, 12588089, 17557947, 17179478, 29800122, 32795218, 23509058, 22735042

09/01/2026

22/11/2025

03/11/2025

🔴Hypertension in 2025: Updated Clinical Pearls & Practical Management⤵️

🔹Why it Matters: Hypertension remains a leading contributor to cardiovascular disease, stroke, and renal failure. Despite awareness, control rates remain suboptimal. Here’s a crisp 2025-ready update every clinician should know:

1. Diagnosis Criteria (JNC 8 + ACC/AHA Consensus):
Normal:

17/10/2025

07/08/2025

A 2024 study presented at the European Society of Cardiology Congress revealed that individuals who compensate for sleep deprivation by sleeping more on weekends may lower their risk of heart disease by up to 20%. As reported by Escardio.org, researchers examined data from over 90,000 participants in the UK Biobank and found that those who engaged in the most "compensatory sleep" during weekends experienced significantly better cardiovascular outcomes compared to those who did not.

Using accelerometers to monitor sleep patterns, participants were categorized based on the amount of additional sleep they obtained on weekends. Those in the top quartile for weekend catch-up sleep showed a 19–20% reduced risk of developing cardiovascular conditions such as heart failure, arrhythmia, and ischemic heart disease.

Despite these findings, sleep specialists emphasize that maintaining consistent sleep schedules throughout the week remains the healthiest strategy. Dr. Alicia Roth of the Cleveland Clinic notes that relying on weekend catch-up sleep is not optimal for circadian rhythm regulation or long-term health. Therefore, while the study suggests potential benefits from weekend sleep recovery, it should be viewed as a fallback strategy rather than a preferred routine.

Photo: ctto

https://www.escardio.org/The-ESC/Press-Office/Press-releases/Catching-up-on-sleep-on-weekends-may-lower-heart-disease-risk-by-up-to-20

02/01/2025

T.E.D Initiative of the DOH