Good Morning!
National Breast Cancer Awareness Month: Nutrition for Breast Health
October is Breast Cancer Awareness month. Throughout the month, I
will be sharing tips and stories on being more conscious about breast
health.
Breast cancer is the most common form of cancer in women. It is the
number one cause of cancer death in Hispanic women and the second
most common cause of cancer death in white, black, Asian/Pacific
Islander, and American Indian/Alaska Native women.
One out of eight American women who live to be 85 years of age will
develop breast cancer, a risk that was one out of 14 in 1960.
Food used as a preventative to dis-ease and as an essential part of medicine has
been established for over 4000 years by physicians of natural medicine. Food is
a major determinant of health that is directly under our control. We cannot
always control pollution, hereditary factors, noise, environment, and the social
and emotional behaviors of others, but we can certainly choose what and what not
to eat.
Food is so important to human existence, and because it is utilized many times
each day, it has a major affect on the body. However, most people do not realize
the power of foods.
Water, carbohydrates, proteins, and fats are the basic building blocks of a good
diet. By choosing the healthiest forms of each of these nutrients, and eating
them in the proper balance, you enable your body to function at its optimal
level.
Eating The Proper Fats
Reducing fat in the diet is an important component of breast health.
Foods with a high proportion of calories from fat should be
eliminated or limited in the diet; these include red meat high in fat
content, poultry with skin, dark poultry meat, fried foods, butter,
margarine, cheese, milk (except skim milk), junk foods, and most
processed foods. Vegetable oils should also be restricted.
Good fats can help reduce the risk of cancer. The good fats include
Borage oil, evening primerose oil, (which both contain GLA - gamma
linolenic acid) flax oil, (which is rich in ALA - alpha linolenic
acid) shark oil and olive oil. Omega-3 fatty acids in fish oil, which
have been associated with a reduced risk of breast cancer is ideal. A
new study finds that derivatives from two omega-3 fatty acids,
docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)
significantly inhibited cell adhesion (15 to 30%) and migration
(about 50%) and induced apoptosis (about 40%) in breast cancer cells.[6].
Controlling Estrogen Levels
Environmental estrogens are found in pesticides, plastics, and PCB's (chemical
pollutants in the water, air, and soil). These forms of estrogen are thought to
have a major influence on the excessive amounts of estrogen that are being found
in both men and women. Poor diet, with too much refined carbohydrate and
saturated animal fat and too little fiber is also responsible.
Eat more high fiber foods (except wheat bran) to prevent excess re-uptake of
estrogen by the bowel. Organic food reduces your exposure to pesticides,
antibiotics, and growth hormones. Too much fat tissue increases your body's
ability to convert male hormones into estrogen. Stress also plays a major role
in your liver and digestive system removing excess estrogen.
Symptoms: puffiness and bloating, water retention, rapid weight gain, breast
tenderness, heavy bleeding, mood swings (anxiety, depression, weepiness), sleep
problems, migraines, flushed face, low libido, foggy thinking, and high levels
of copper in the system. Later, endometriosis, fibroids, gall bladder problems,
poor blood sugar control, and hypothyroid conditions may arise.
Symptoms in Men: hair loss, headaches, bloating, weight gain, prostate
enlargement, irritability, and breast enlargement.
Solutions: low fat high fiber diet, live yogurt (encourage excretion of
estrogen), eating cabbage-family veggies (cabbage, broccoli, Brussel sprouts,
and califlowier) increases the rate at which the liver converts estrogen into a
water-soluble form that can be excreted, increase protein intake to improve
estrogen metabolism in the liver, vitamin B6 reduces the effects of excess
estrogen, more exercise, less stress, and lose weight. These cruciferous
vegetables contain anti-cancer and detoxing abilities as well as
Indole-3-carbinol, which may have anti-carcinogenic effects.
Fight Free Radicals
Free radicals are atoms or groups of atoms that have at least one unpaired
electron, which makes them highly reactive. Free radicals promote beneficial
oxidation that produces energy and kills bacterial invaders. However, in excess,
they produce harmful oxidation or "oxidative stress" that can damage cell
membranes and cell contents. [2]. These free radicals cause inflammation.
In human beings, free radicals are the natural by-products of many processes
within and among cells. Free radicals are created by exposure to various
environmental factors, cigarette and tobacco smoke, air pollution, alcohol,
drugs, radiation from televisions and computers, chemicals and a busy, stressful
life.
These factors stimulate molecules in the body called transcription factors. The
transcription factor is any protein required to initiate or regulate
transcription; including both gene regulatory proteins as well as the general
transcription factors. These chemical messengers signal DNA to start producing
protein, which gives direction to the cells in our body. Transcription factors
in the body are harmless, until they are activated by free radicals. Free
radicals cause the transcription molecules to migrate to the center of the
nucleus. Several transcription factors become pro-inflammatory due to free
radicals and therefore accelerate the aging process.
NF-kB transcription factor complex is one of the cellular sensors, which
responds to oxidative stress and regulates gene expression. NF-kB can increase
the activity of genes responsible for inflammation. DNA binding activities of
two other transcription factors, AP-1 and Sp-1 are seen as inflammatory agents
when activated by free radicals. [3].
Other inflammatory markers such as C-reactive protein, homocysteine, and
fibrinogen show that these blood indicators of inflammation are strong
predictive factors for determining who will suffer a heart attack. [4,5].
Seemingly unrelated diseases have a common link. People who have multiple
degenerative disorders often exhibit excess levels of inflammatory markers in
their blood. A growing consensus among scientists is that common disorders such
as atherosclerosis, colon cancer, and Alzheimer's disease are all caused in part
by a chronic inflammatory syndrome.
Antioxidants Are Necessary
More and more evidence is accumulating that indicates antioxidants improve
long-term health by deferring or mitigating cardiovascular and cerebrovascular
diseases. Exercise-related research indicates that antioxidants such as vitamin
E and selenium limit exercise-induced muscle damage; this, in turn, is believed
to improve exercise recovery and possibly improve muscle growth potential. Of
course, as vitamins C and E and selenium are among the most effective
antioxidants, they and others are part of most multivitamin/mineral packs.
However, here are some additional antioxidants you may want to consider taking,
with the baseline supplementary daily intake.
Research suggests that combining antioxidants is more effective than consuming
high doses of just one or two antioxidants. Fresh fruits and vegetables are rich
in a wide variety of antioxidants; the essential antioxidants may be better
preserved in these foods. Herbal supplements like milk thistle, rosemary, ginkgo
biloba, bilberry, butcher's broom and horse chestnut have high levels of potent
antioxidants, although their effects on exercise have not yet been studied in
humans.
Black and Green Tea
For years, studies have indicated that the antioxidants in green tea offer
protection against diseases, including cancer, and even fight dental cavities.
One of the most beneficial of these antioxidants is called epigallocatechin
gallate (EGCG). According to the University of California Wellness Letter, Mar
2002, regular black tea is turning out to be just as healthful as green tea. The
evidence for tea's health effects comes mainly from lab studies, though some
human studies point to possible benefits in preventing heart disease and cancer.
EGCG, inhibited an enzyme that cancer cells need in order to grow. The cancer
cells that couldn't grow big enough to divide self-destructed. It would take
about 4-10 cups of green tea a day to get the blood levels of EGCG that
inhibited cancer in the study. Black tea also contains EGCG, but at lower
concentrations.
Sugar and Inflammation
One of the reasons inflammation occurs is from a rapid rise in blood sugar,
which causes biochemical changes in the cell. Staying away from sugar and
high-glycemic (simple) carbohydrates, which the body rapidly converts to sugar,
is one of the best ways to decrease inflammation. C-reactive protein (CRP) is a
key factor of inflammation. In a major study, published in the New England
Journal of Medicine, people with elevated CRP levels were four and one-half
times more likely to have a heart attack. Not only is elevated CRP more accurate
than cholesterol in predicting heart attack risk, but high CRP levels have
turned up in people with diabetes and pre-diabetes and in people who are
overweight. [7, 8, 9, 10]
When blood sugar goes up rapidly, sugar can attach itself to collagen in a
process called "glycosylation," or the Browning Reaction, increasing inflexible
and inflammation. CRP is not found in foods. However, its levels in the body are
strongly influenced by diet.
A recent study by Simin Liu, M.D., Ph.D., of the Harvard Medical School found
that women who ate large amounts of high-glycemic (or diabetes promoting)
carbohydrates, including potatoes, breakfast cereals, white bread, muffins, and
white rice, had very high CRP levels. Women who ate a lot of these foods and
were also overweight had the highest and most dangerous CRP levels. [11].
The body makes CRP from interleukin-6 (IL-6), a powerful inflammatory chemical.
IL-6 is a key cell communication molecule, and it tells the body's immune system
to go into asperity, releasing CRP and many other inflammation-causing
substances. Being overwieght increases inflammation because adipose cells,
particularly those around the midsection, make large amounts of IL-6 and CRP. As
blood sugar levels increase, so do IL-6 and CRP. Both overweight and high blood
sugar levels increase the risk of heart disease, very likely because of the
undercurrent of inflammation. [10].
The best way to deal with cravings is to very carefully control blood sugar and
insulin by staying away from the simple carbohydrates and eating more protein.
In a few days, blood sugar will stabilize and cravings will go away. Good
(complexed) carbohydrates, which are low on the glycemic index include: apples,
apsaragus, beans, broccoli, blackberries, blueberries, cabbage, cantaloupe,
citrus fruits, green beans, honeydew melon, kiwi, leafy greens, peaches, pears,
plums, raspberries, spinach, strawberries.
Bad (simple) carbohydrates, which are high on the glycemic index include:
bananas, breads, carrots, cereals processed with added sugar, corn, French
fries, French toast, fruit juices, mangos, pancakes, papaya, pasta, peas,
popcorn, white potatoes, white rice, sugar, waffles.
Dietary fats also influence inflammation. Most omega-6 fats, found in margarine
and corn and safflower oils, are the basic building blocks of arachidonic acid
and prostaglandin E2, two of several key inflammation-causing substances in the
body. In contrast, omega-3 fats, found in fish, fish oils, and vegetables, have
an inflammation-suppressing effect. [11]
Balance the Body's pH
It is important to keep the body as pH balanced as possible. Most people's diets
tend to be more on the acidic side. Therefore, eating more alkaline forming
foods (plant based) helps to maintain proper pH balance. Eat foods such as non
citrus fruits and plenty of vegetables, some dairy such as cottage cheese and
yogurt, organic skinless chicken, turkey or grass feed, lean beef and fish. Buy
dried beans such as garbanzo beans and black beans, consider whole grains such
as brown rice and oats, as well as a handful of healthy fats in nuts and seeds.
Add Healthy Seasonings
There are very beneficial herbs containing antioxidant, antimicrobal, and
antifungal properties. Consider cinammon, ginger, curry powder, turmeric,
onions, garlic and stevia.
Andrew Pacholyk, MS. L.Ac
http://www.peacefulmind.com/cancer.htm
Therapies for healing
mind, body, spirit
References:
1. U.S. Cancer Statistics Working Group. United States Cancer
Statistics: 2007 Incidence and Mortality. Atlanta (GA): Department of
Health and Human Services, Centers for Disease Control and
Prevention, and National Cancer Institute; 2007.
2 Brod, S.A. Unregulated inflammation shortens human functional
longevity. Inflamm. Res. 2000 Nov; 49(11): 561-70.
3. Lindahl et al. 2000 Oct 19; 343(16): 1139 47. Packard et al. 2000;
287:3223-3237 Rader 2000 3261-3263, The New England Journal of
Medicine 2000
4. Licinio, J., Wong, M.L. The role of inflammatory mediators in the
biology of major depression: central nervous system cytokines
modulate the biological substrate of depressive symptoms, regulate
stress-responsive systems, and contribute to neurotoxicity and
neuroprotection. Mol. Psychiatry 1999 Jul; 4(4): 317 27.
5. Sitzer, M., Markus, H.S., Mendall, M.A., Liehr, R., Knorr,
U., Steinmetz, H. C-reactive protein and carotid intimal medial
thickness in a community population. J. Cardiovasc. Risk 2002 Apr; 9
(2): 97-103.
6. Breast Health and Omega 3 Fatty Acids, June 7 issue of Breast
Cancer Research.
7. Ridker PM, Hennekens CH, Buring JE, et al. C-reactive protein and
other markers of inflammation in the prediction of cardiovascular
disease in women. New England Journal of Medicine, 2000;342:836-843.
8. Pradhan AD, Manson JE, Rifai N, et al. C-reactive protein,
interleukin-6, and risk of developing type 2 diabetes mellitus. JAMA,
2001;286:327-334.
9. Festa A, D'Agostino R, Howard G, et al. Chronic subclinical
inflammation as part of the insulin resistance syndrome. The insulin
resistance atherosclerosis study (IRAS). Circulation, 2000;102:42-47.
10. Manson JE, Buring HE, et al. Relation between a diet with a high
glycemic load and plasma concentrations of high-sensitivity C-
reactive protein in middle-aged women. American Journal of Clinical
Nutrition, 2002;75:492-498.
11. Simin Liu, M.D., Ph.D., found that women who ate large amounts of
high-glycemic (or diabetes promoting) carbohydrates, including
potatoes, breakfast cereals, white bread, muffins, and white rice,
had very high CRP levels. Harvard Medical Journal 2000 Oct 19; 343
(16): 1139 47.
12. Lau CS, Morley KD, Belch JJF. Effects of fish oil supplementation
on non-steroidal anti inflammatory drug requirement in patients with
mild rheumatoid arthritis - a double-blind placebo controlled study.
British Journal of Rheumatology, 1993;32:982-989.
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