Tag: cancer

Cancer, Diet and Lifestyle

Lifestyles can interact with the epigenome, defined as the network of compounds around our genes that are capable of altering gene expression in response to environmental influences. The ultimate action can result in cancer prevention.

DIET MODIFICATIONS

The general risk factors of cancer include obesity, physical inactivity, alcohol consumption and/or poor nutrition. These factors have the potential to determine if a cancer will result or in the opposite case, be suppressed.

Consume a nutrient dense, whole-foods diet that predominantly includes plant foods. As Michael Pollan puts it, “Eat food, not too much, mostly plants.” Plant foods are rich in nutrients and phytochemicals that work synergistically to prevent many chronic diseases, primarily heart disease and cancer. Evidence exists that up to 45% of colon cancer cases could be avoided through diet and lifestyle changes alone.

Limit your consumption of high-calorie foods, primarily in the form of ultra-processed foods that are major contributors to weight gain leading to type 2 diabetes, or insulin resistance.

Cancers of the liver, pancreas, endometrium, colon, rectum, breast, and bladder are at higher risks for developing in obesity. Being overweight also raises the risk of developing non-Hodgkin’s lymphoma, multiple myeloma and gallbladder, liver, cervical, ovarian, and aggressive prostate cancers.

Be as lean as possible without becoming underweight. It may be helpful to be able to calculate your own weight status by using the Body Mass Index (BMI).

You simply divide your weight in pounds by your height in inches squared X 703.

For example: BMI =140 pounds divided by 64 inches squared (4096) X 703 = 24.0. A healthy BMI is 20 – 24. Being underweight is considered a BMI of less than 19.0.

Limit your consumption of red meat (including beef, pork and lamb).  There are several reasons:

The International Agency for Research on Cancer (IARC) classifies red meat as a “probable carcinogen. You don’t need to give up meat; however, an intake of up to 18 ounces a week can be safely consumed without too much concern.” BTW, 4 oz. of meat is about the size of a deck of cards. (Finlayson, 2019)

Another factor that raises cancer risk is the overcooking of red meat that produces charred areas of the meat – goodbye grill marks?). These create carcinogenic heterocyclic amines (HCAs) that have been linked to pancreatic and colon cancers.

Another carcinogenic compound comes from burning the fat from meat when grilling that produce polycyclic aromatic hydrocarbons (PAHs), linked to stomach cancer.

Hint: Both compounds can be lessened by using a marinade on the meat.

Highly processed meats such as bacon, hot dogs, and lunch meats are known for their nitrite and nitrate content used as preservatives.  Smoking meats can lead to the formation of N-nitroso compounds which are considered carcinogenic.

Avoid deep-fried foods. When cooked in this manner, foods are exposed to a chemical called acrylamide that increases the risk of prostate cancer.

There are other lifestyle factors that can influence epigenetically the risk of any chronic disease. Alcohol intake, for example is important due to the carcinogenic effects of alcohol itself. 

“Chronic inflammation which is strongly associated with being overweight, can increase the risk of developing cancer.  Excess belly fat produces hormones that can raise levels of insulin, estrogen and leptin, all of which have been linked to cancer development.” (Finlayson, 2019). 

The interconnected factors that trigger chronic diseases are vast and subject to manipulation by the body as well as our microbial environment. It would be wise to attempt to take the best care of your body as you possibly can and begin at an early age.  Aging as you know itself becomes a central factor in the development of any chronic disease. In 1980, Dr. James Fries, Professor of Medicine, Stanford University introduced the compression of morbidity theory. This theory states that “most illness was chronic and occurred in later life and postulated that the lifetime burden of illness could be reduced if the onset of chronic illness could be postponed and if this postponement could be greater than increases in life expectancy.”). That theory tells it all. (Unknown source). SJF

Source: Judith Finlayson. You Are What Your Grandparents Ate: What You Need to Know About Nutrition, Experience, Epigenetics & the Origins of Chronic Disease, 2019

Working for an extension of a Healthy Lifespan

In the News: Cruciferous Vegetables

Greater Cruciferous Vegetable Intake Associated with less Aortic Calcification

To Define:

“Aortic calcification, also known as aortic valve calcification (or sclerosis) is a condition where large calcium deposits get accumulated in the aorta of the heart. These calcium deposits can cause the opening of the aortic valve to become narrow and reduce the flow of blood to the heart resulting in chest pain and heart attack.”

“Aorta – the main artery of the body, supplying oxygenated blood to the circulatory system. In humans. “

A study published in the British Journal of Nutrition showed an association between an increased intake of Brussels sprouts, cabbage, cauliflower, and other cruciferous vegetables and less extensive abdominal aortic calcification (AAC defined above) in older women. The study population included 684 women with a mean age of 75 who previously had enrolled in the Calcium Intake Fracture Outcome Study (1998) conducted at the University of Western Australia. Diet intake questionnaires were given to participants and calcification detected as extensive or not extensive was determined by imaging techniques.

A correlation was observed between greater cruciferous vegetable intake and a reduction of AAC. Women whose intake of the vegetables was more than 44.6 grams a day (equivalent of 1/4 cup of steamed broccoli or 1/2 cup of raw cabbage had a 46% lowered adjusted risk of extensive AAC, compared to those whose intake was less than 15 grams a day. Total vegetable intake, including other types of vegetables, was not related with risk.

Interestingly, cruciferous vegetables have had positive results with lessening disease risk not only in heart calcification but in cancer prevention. Vegetables in this family not only include broccoli, cabbage and cauliflower, but bok choy, kale, kolrabi, and Swiss chard. These vegetables are excellent sources of a family of anticancer phytochemicals called isothocynates that fight cancer by neutralizing carcinogens.

Broccoli also contains high levels of a phytochemical called sulforaphane. Sulforaphane increases the activation of enzymes known as phase-2 enzymes, which help fight carcinogens. According to the Department of Urology at Stanford University published in Cancer Epidemiology Biomarkers and Prevention, sulforaphane is the most potent inducer of phase-2 enzymes of any phytochemical known to date.

SOURCE: Life Extension, February, 2021

Bowden, Jonny, Ph.D., C.N.S. The 150 Healthiest Foods on Earth, 2007

What Do We Really Know about Diet and Cancer?

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Diet and cancer research has been sparse for a number of reasons. One major reason is that reliable studies are not feasible to undertake with humans for obvious ethical reasons. Additionally,  observational studies cannot show cause and effect.  We are then left with animal studies that more than likely cannot be extrapolated to human cancers. In the past, only individual nutrients have been studied, i.e., vitamins, minerals, antioxidants). Studies with supplements have shown mixed results and doses are varied. Several studies using the antioxidant, beta carotene, resulted with more cases of lung cancer in smokers when compared with a placebo group. Diet patterns like the Mediterranean or vegetarian diets are difficult to conduct on large groups of human subjects due to cost.

Research on a flavonoid called sulforaphane in cruciferous vegetables may be prudent, since these compounds called phytonutrients may hold the key to cancer prevention with diet.  A study from the Journal of the National Cancer Institute showed that a high intake of broccoli greatly reduced the risk of aggressive prostate cancer.

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Fighting Cancer With A Fork

Approximately 1.8 million Americans will be diagnosed with cancer this year, and more than 600,000 will die from it. But there are ways to protect yourself. American Cancer Society researchers estimate that at least 42% of new cancer cases may be avoidable , with 18% being related to lifestyle factors like diet and physical activity.

Foods contain a variety of vitamins and minerals, as well as fiber and phyto- chemicals that help prevent DNA damage or assist in its repair. These substances are particularly found in plant foods and appear to work together in ways that provide the protection from certain cancers.  

Attempt to prevent cancer by giving large groups of people vitamin supplements or phytochemical extracts thought to account for the plants beneficial effects on cancer development have not been successful. In fact, a number of studies have noted that more harm than good results from the use of high amounts of individual supplements such as vitamin C, beta carotene, and vitamin E. Particular types of food clearly provide greater levels protection against cancer than supplements.

One major role plant foods play in reducing cancer risk appears to be related to the antioxidant function of certain vitamins and chemicals. These antioxidants in food neutralize reactive oxygen and other molecules to prevent them from damaging the DNA and also to repair DNA when necessary. Many brightly colored vegetables and fruits contain phyto – chemicals that act as antioxidants, and their consumption is being encouraged. Taking antioxidants as supplements have not been shown to have the same beneficial effects as those found in foods. It is thought that these chemicals work best synergistically.

There are other ways that some phytochemicals help to fight cancer formation. Vegetables from the cruciferous family for example broccoli, Brussels sprouts, cabbage, and cauliflower, appear to turn off genes that help produce proteins that increase the ability of cancer cells to grow blood vessels that support the continued spread of cancer. Substances in food that reduce inflammation may also decrease cancer risk by reducing the number of oxidized particles in cells that can damage DNA.

Dietary patterns and lifestyles related to reduced cancer risk

  • Consume a plant-based diet that includes five plus servings of a variety of vegetables and fruits daily, including those that are dark green, orange, and red.
  • Consume 3 plus whole grain products daily.
  • Regularly consume dried beans nuts and seeds.
  • Include fish and seafood lean beef, chicken, pork and other meats.
  • Avoid alcohol in excess.
  • Include 30 minutes 5 plus days a week of physical activity.
  • Maintain normal weight.

What does recent research say? From Eating Well Magazine, Nov. 2020

Consume more soy.  Studies have shown that flavonoids in plants like soy can alter certain aspects of cells related to tumor growth.  These flavonoids may protect against hormone related cancers like breast cancer. One recent analysis in the International Journal of Cancer looked at data from Chinese women enrolled in the Shanghai Women’s Health study and found that those who reported eating high amounts of soy in adulthood had a lower chance of both pre and post-menopausal breast cancer than those who rarely ate this nutrient packed legume.

Eat red and purple. The antioxidant called anthocyanin found in red, blue, and purple fruits and vegetables may also have anti cancer properties. One trial in Cancer Prevention Research had 25 colo rectal cancer patients ingest varying levels of anthocyanins before their surgery dates. The scientists found a 7% drop in tumor proliferation in patients with the higher anthocyanin consumption doses.   

Increase the Fiber. A systematic review and meta analysis published earlier this year in the journal Cancer found that participants in the US who ate the most fiber had a 8% lower risk of breast cancer than those who consume the least. The researchers noted that fiber rich foods like whole grains, fruits, veggies, legumes, nuts and seeds as part of an overall healthy diet may protect against the disease by leveling post meal blood glucose spikes and improving insulin sensitivity. Fiber also increases the activity of compounds that lower circulating estrogen levels in the body. Another reason is that the nutrient has been linked to a reduced risk of colon cancer.

More About Diet and Cancer Relationships

Specific characteristics of diets that have been linked to the development of cancer include low vegetable and fruits intake and a lack of variety of vegetables and fruits excess alcohol intake, or more than one drink a day by women 2 drinks a day by men is associated with the development of a number of cancers of the digestive system. Diets routinely low in whole grain products and fiber appear to promote the development of colorectal cancer. Regular intake of charred meats or the black charred outer parts of high fat meats cooked at high temperatures may also promote DNA damage and cancer development. Other major risk factors for many types of cancer include smoking, physical inactivity, and excess body fat.

Frequent consumption of certain types of foods is sometimes more strongly related to particular cancers than to other types. For example, regular consumption of tomato products is related in particular to decreased risk of prostate cancer, and regular intake of black and green tea appears to reduce the risk of breast and ovarian cancer.

Bogus cancer treatments

Unorthodox, purported cancer cures such as macro- biotic diets, hydrogen peroxide ingestion; laetrile tablets, vitamin, mineral and herbal supplements, and animal gland therapy have not been shown to be effective treatments for cancer. Such remedies have been promoted since the early 1900s. They still exist, although not proven to work, they offer some cancer patients a last ray of hope. They should not be used as a substitute for conventional cancer treatments.

The Best Advice on Eating Red Meat

The Red Meat Debate: Use Some Common Sense

 

For the past decade or so red and processed meats (beef in particular) has been associated with a higher risk of heart disease and certain cancers. Two NYT articles are presented here to that addresses this issue and helps to clarify how to deal with this ongoing issue.

The red meat debate continues as we wake up  this morning to the news that consumption of red and processed meats are of little risk to our health.

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November 5, 2015

Back in 2015, an article appeared to agree with the current assessment about red and processed meat and in addition tells us how to deal with the disturbing reports about red and processed meat and heart disease and cancer.

So what can we really believe? The following article first appeared in 2015 and seems to me to take a common sense approach to the debate that never ceases. Hint: Life is a risk.

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Tea Time – Green or Black?

Tea Time – Green or Black?

First, a little background.  Tea is currently the most consumed beverage in the world besides water.  Americans consume an average of 153 cups a year. Most Americans drink black tea while green tea is becoming more popular as claims are made about its health benefits.  more than likely from phytochemicals called polyphenols, specifically catechins and flavonoids. Phytochemicals are substances that have been proposed to have health benefits over and above what the vitamins or minerals provide.  Phyto is the Greek word for plants. Phytochemicals often have strange names (hard to pronounce, so bear with me.)

The active phytochemical in teas is called epigallocatechin -3 galate (EGCG) found in green tea.   Green tea is produced from the withered leaves and buds of Cameillia sinensis by heating or steaming before drying.

Bottled tea is not equivalent to brewed tea in terms of polyphenol content.  While all teas (not herbal) contain between 100-300 mg of flavonoids per serving, bottled teas (16 oz.) contain fewer than one cup of brewed tea.

CANCER

From anecdotal evidence, epidemiological and experimental models, tea is thought to have cancer preventive effects.   A prospective study of a group of Japanese people younger than 79 years old after a 13-year follow-up indicated a delay of cancer onset and cancer-related death, as well as all-cause mortality with an increased consumption of green tea.  Another cohort of 8,552 general residents of Japan presented evidence for preventive effects of drinking green tea on both cancer and heart disease.  In one animal study, researchers showed that green tea as a main beverage in the diet of mice could suppress colon cancer.  Another study suggested a reduction of chronic inflammation by green tea which may be associated with cancer and heart disease.

There are few human studies on green tea.  Generally cancer risk is reduced more in those people who consume green tea than black tea since the polyphenols in black tea are not absorbed as well.  Studies show that the amount of tea consumed effects cancer prevention effects – i.e. the range has been from two to three cups of green tea per day to 10 cups per day.

HEART DISEASE

Black and green tea consumption and the risk of coronary artery disease: a meta-analysis
Conclusions: Our data do not support a protective role of black tea against CAD. The limited data available on green tea support a tentative association of green tea consumption with a reduced risk of CAD. However, additional studies are needed to make a convincing case for this association.

It appears from a meta-analysis (see abstract above through the link provided) of studies on black and green tea that there was no association with black tea and coronary artery disease; however, green tea did show a tentative association.  There are few studies on green tea; more are needed.

However, another meta-analysis reported that either green or black tea (3 or more cups) reduced ischemic stroke risk by 21%.  (Stroke, 2009; 40:1786-1792.)

WEIGHT LOSS

Green tea extracts are often found in the weight loss sections of health food stores and supermarkets. I could only find one or two studies on humans from reputable journals. Most of the studies were animal studies. The studies are inconclusive and inconsistent.  Don’t believe the hype that green tea will burn fat.

What is the Bottom Line?

If you’re looking for dramatic health benefits from tea – the evidence is not yet there.  As with most nutrition studies, there are mixed results.  The problem may be that tea consumption is variable as far as amounts of cups consumed.  Some bottled teas have added sugar; some people add sugar to brewed tea; some add milk.  Most epidemiological studies are based on recall or observation, which is always a problem in these types of studies.  One drawback of overconsumption is that the polyphenols in tea interfere with nonheme iron absorption that can lead to anemia.

Tea has been around for the last 2,000 years and is the beverage of choice of many Asian countries.  There is no reason to not enjoy it.  If you have not tried green tea, do so.  It may take a while to get used to it; however, it may be the best bet for health.  Everyone can benefit from any tea. It has the potential to offer powerful antioxidant protection, reduce blood sugar, is anti-inflammatory, and lowers cholesterol. For a common little beverage that costs next to nothing – that’s a pretty powerful resume.

 

Is Our Intake of Vegetable Oils Inflammatory?

Is Our Intake of Vegetable Oils Inflammatory? Some research suggests so.

Chronic inflammation is associated with the onset of many chronic diseases including heart disease and cancer. From eating different types of polyunsaturated fats, we can influence the presence of inflammation by the fact that certain hormone-like compounds called eisosanoids within the body are produced from polyunsaturated fats that affect blood clotting, blood pressure, immune function, and the inflammatory response. These fats are called omega-6 (inflammatory) or omega-3 (anti-inflammatory) fatty acids.

The problem is that the American Diet contains too many omega-6 and too little omega-3 fats. We ideally evolved on a ratio of these fatty acids as 1:1. Currently our diet has an unbalanced ratio of 1:20 of 6’s and 3’s respectively. The following article addresses the research that suggests that this issue may be partly responsible for our higher cancer rates than found in other countries with a more favorable ratio (closer to 1:1 of these fats. The last part gives us some sound advice on what to do with your diet to alleviate this problem.

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