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Hillside Family Medicine
& Occupational Medicine

Hillside Family Medicine
& Occupational Medicine

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How Exercise Helps to Prevent Some Cancers

~Dr. Gabe Mirkin's Fitness and Health e-Zine

A review of 170 animal and human studies shows that regular exercise is associated with reduced cancer risk, particularly for the types of cancers that are associated with unhealthful lifestyles, such as those of the breast, colon, prostate, lung and endometrium (J Nutr, 2002 Nov;132(11 Suppl):3456S-3464S). Exercise helps to prevent cancer by reducing causes of inflammation: overweight, excess calorie intake, high blood sugar, high insulin and insulin-like growth factor-1, high estrogen, and overactive and depressed immune function.

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Don't Forget...February is Heart Health Month!

Prevention starts with everyone. Protect yourself and your loved ones from heart disease and stroke by understanding the risks and taking these steps

•Get up and get active by being physically active for at least 30 minutes on most days of the week....
•Know your ABCS:
   ◦Ask your doctor if you should take an Aspirin every day.
   ◦Find out if you have high Blood pressure or Cholesterol, and if you do, get effective treatment.
   ◦If you Smoke, get help to quit.
•Make your calories count by eating a heart-healthy diet high in fresh fruits and vegetables and low in sodium and trans fat.
•Take control of your heart health by following your doctor’s prescription instructions.

February Heart Health Month4

Will Gluten-Free Make You Feel Better?

~Dr. Gabe Mirkin's Fitness and Health e-Zine

Controlled studies show that healthy athletes do not improve because of gluten-free diets (Med Sci Sports Exerc, 2015;47:2563-2570), yet as many as 60 percent of North Americans believe that a gluten-free diet will make them feel better (Dig Dis Sci, 2014;59:1080-1082). The $4 billion gluten-free food industry bombards us with:
* paid advertisements from athletes implying that they won events because they gave up gluten,
* celebrities who say they feel better on a gluten-free diet and
* overweight people who claim that they lost huge amounts of weight on gluten-free diets.

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Trouble Sleeping? Check Your Diet

~Dr. Gabe Mirkin's Fitness and Health e-Zine

A study from Columbia Medical School shows that a high fiber diet that is low in sugar and saturated fat can help you to fall sleep faster and sleep deeper at night (J Clin Sleep Med, Jan 2016;12(1):19–24). A single day of increased sugar and fat and decreased fiber intake can interfere with your sleep that night.

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Hillside Family Medicine

9220 Lake Otis Parkway, Ste 9
Anchorage, Alaska 99507
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Hours of Operation:

Monday: 8AM–6PM
Tuesday: 8AM–8PM
Wednesday: 8AM–6PM
Thursday: 8AM–6PM
Friday: 8AM–4PM
Saturday: 8AM–4PM
Sunday: Closed

Closed For Lunch: 12PM-1PM