The keys to living longer, healthier lives

By LAUREL KELLY MAYO CLINIC NEWS

Two of the leading causes of death for women in the U.S. are heart disease and cancer, according to the Centers for Disease Control and Prevention. The good news is that healthy lifestyle choices can reduce your risk for both. Heart disease describes a range of conditions that affect your heart, including coronary artery disease, heart rhythm problems, and disease of the heart muscle and valves. And some symptoms of heart disease in women can differ from those in men. You can reduce your risk of heart disease by:

•Not smoking, or quitting if you already do.

•Controlling other health conditions, such as high blood pressure, high cholesterol and diabetes.

•Exercising at least 30 minutes per day most days of the week.

•Eating a diet that’s low in salt and saturated fat.

•Maintaining a healthy weight.

The three most common cancers for women in the U.S. are breast, lung and colorectal, according to the National Cancer Institute.

You can reduce your risk of breast cancer by:

•Limiting the amount of alcohol you drink to no more than one drink a day, if you choose to drink.

•Exercising most days of the week, aiming for at least 30 minutes.

•Maintaining a healthy weight.

•Eating a healthy diet, focused mostly on plantbased foods, such as fruits and vegetables, whole grains, legumes, and nuts.

You can reduce your risk of lung cancer by:

•Not smoking, or quitting if you already do.

•Avoiding secondhand smoke.

•Eating a diet full of fruits and vegetables.

•Exercising most days of the week.

You can reduce your risk of colorectal cancer by:

•Eating a variety of fruits, vegetables and whole grains.

•Drinking alcohol in moderation, if at all.

•Not smoking, or quitting if you already do.

•Exercising most days of the week.

•Maintaining a healthy weight.

The pattern is clear, but it may seem overwhelming. You may not know where to begin, or how much difference a few small steps can make.

Spring is around the corner, which means the beginning of berry season. Berries can be a great source of potassium and vitamins C and K, and can also promote a healthy gut. While berries are among the healthiest foods to eat, if not stored properly, they can get mushy and grow mold. But a little bit of mold doesn’t necessarily mean the whole batch goes to waste.

“Molds are very common in our environment. And they tend to thrive in areas where there’s a lot of moisture and organic material,” says Dr. Nipunie Rajapakse of The Mayo Clinic.

Berries especially can develop a white coating on them that kind of looks like cotton or fuzz. A few moldy berries don’t mean you have to throw out the whole batch. Dr. Rajapakse says to throw out the ones that look visibly moldy as well as any that might have been in direct contact. If you don’t notice the mold until you’ve already started eating, Dr. Rajapakse says there’s no need to panic.