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6 lifestyle choice to help prevent cancer

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    In Australia, 1 in 2 people will be diagnosed with some form of cancer before the age of 85. Today, over 1 million Australians are currently living with cancer or have a previous diagnosis of cancer. Importantly, 1 in 3 of these cancers are completely preventable by making the following six choices for better health:
    

    1. Stopping smoking

    Tobacco smoke accounts for around half of preventable cancer deaths. 10 years after quitting, the risk of dying from lung cancer is halved.
     

    2. Drinking less alcohol

    Alcohol use is associated with an increased risk of eight different types of cancer, including cancer of the liver, stomach and oesophagus as well as bowel and breast cancer.
     

    3. Maintaining a healthy weight

    Excess body weight results in increased insulin production which can promote growth of cancer cells. Being overweight increases the risk of 13 different types of cancer.
    

    4. Eating less red and processed meat

    According to the Cancer Council of Australia, the risk of bowel cancer goes up by 1.18 times for every 50 grams of processed meat eaten per day. It is therefore recommended to reduce processed meat intake as much as possible, and to limit red meat intake to less than one serve per week.
    

    5. Increasing physical activity

    Higher levels of physical activity are associated with lower rates of cancers including bowel, breast and endometrial cancer. When it comes to exercise, the more the merrier. The Cancer Council recommends at least 30 minutes of vigorous activity or 60 minutes of moderate intensity exercise per day to reduce cancer risk.
    

    6. Eating more fruit and vegetables

    Eating more fruit and vegetables can reduce the risk of developing cancer of the bowel, lung, liver, oesophagus, stomach and throat. Fruit and vegetables are high in cancer protective substances including vitamins, fibre, and important antioxidants.
    
    References:
    1. You hold the cards to reducing your cancer risk. Cancer Council Australia. Available from: https://www.cancercouncil.com.au/1in3cancers/lifestyle-choices-and-cancer/

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    What It Actually Does

    Ashwagandha is classified as an adaptogen - a substance that helps the body adapt to physical and psychological stress. But that description undersells the specificity of the evidence.

    In peer-reviewed clinical trials, ashwagandha root extract has been shown to:

    01

    Reduce serum cortisol levels significantly in adults under chronic stress

    02

    Support testosterone levels and muscle recovery in resistance-trained adults

    03

    Improve subjective measures of stress, anxiety, and wellbeing

    04

    Improve subjective measures of stress, anxiety, and wellbeing

    05

    Improve sleep quality and reduce time to sleep onset

    Why The Form Matters

    Here is where most supplement labels become misleading.
    The clinical trials that produced the evidence above didn't use generic ashwagandha root powder. They used standardised, patented extracts - specifically KSM-66® and Sensoril®, both of which are produced from roots using proprietary extraction methods that concentrate the active withanolides to a consistent, clinically meaningful level.
    Generic ashwagandha powder can contain anywhere from 1% to 8% withanolides. KSM-66® is standardised to a minimum of 5% withanolides with a full-spectrum root extract, which means it retains the natural balance of the plant's compounds rather than isolating one component.
    When you buy a supplement that says "ashwagandha" without specifying the extract form, you have no way of knowing whether it contains enough active compounds to do anything at all.
    At Arise, we use KSM-66® in every formula that contains ashwagandha. It's more expensive. It's worth it.

    Third-party Testing

    Supplements are not regulated the same way pharmaceuticals are. In most markets, a supplement company can put almost anything in a capsule and make almost any claim about it, as long as they don't claim to treat a specific disease.
    This is why third-party testing matters. It means an independent laboratory - one with no financial relationship to the supplement company - has tested the product to verify that:

    1. The ingredients listed are actually present
    2. They're present at the stated concentrations
    3. The product doesn't contain contaminants, heavy metals, or undisclosed substances

    Look for: NSF Certified for Sport, Informed Sport, or USP Verified certification on any supplement you take. These are the most rigorous third-party standards available.
    Every Arise formula is third-party tested before it reaches you. The results are available on request.

    The Honest Bottom Line

    Ashwagandha works. The evidence is genuinely strong. But the quality of the extract determines the quality of the outcome — and most of what's available on the market doesn't use the forms that the clinical research actually studied.
    Read the label. Ask for the extract form. Expect a specific answer.