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Tuesday, 04 September 2012 11:00

Cancer and Health

Cancer. I've seen it up close and personal and it's not pretty. My sister had stage 3 breast cancer when she was 31 back in 1998. She went through chemotherapy, stem cell transplant, surgery, and radiation. She had an aggressive cancer and she needed aggressive treatment. She survived the disease and the treatment (Go Deb!). She's one of the lucky ones.

Cancer is just all too prevalent these days. Each year 12.7 million people in the world learn they have cancer, and 7.6 million people die from the disease. Cancer is the second leading cause of death in the U.S., beat out only by heart disease. The good news is that, according to the Centers for Disease Control and Prevention, one-third of cancer deaths can be avoided through prevention, and another third through early detection and treatment.

For those with cancer, nutrition can promote general well-being and support the body's innate healing process. It can work complementary to conventional treatment by reducing side effects and increasing the efficacy of treatment. It is interesting to note that women who have had breast cancer die of heart disease more often than they do from the cancer itself, likely because of the aggressive treatments needed to battle the cancer. Taking this into consideration can impact nutritional and supplemental recommendations.

There is mounting research showing that nutrition, lifestyle, and environmental changes can help with the prevention of cancer as well as with support during cancer treatment. Cancer rates vary across countries, associated with processed and refined diets. The rate of tumors that progress to detection is 5 to 10 times greater in high risk (poor diet) countries than low risk (healthy diet) countries. If we want to give ourselves the best chance for disease prevention and health promotion, we need to eat and live well.

In the interest of not making this blog too lengthy (okay, not lengthier than it already is), I'll focus on a client I worked with recently who had Stage 1 breast cancer a year prior. She had a lumpectomy and radiation for treatment. Although this blog emphasizes breast cancer, many of the recommendations are beneficial for other types of cancer (and for health in general). Breast cancer is the most common form of cancer in women in the U.S. (the lifetime risk is 1 in 8) and is second only to lung cancer for the most common cause of cancer death.

For diet
, I recommended the following:

  • Emphasize phytonutrients with anti-cancer properties. By eating a rainbow assortment of fruits and vegetables, particularly the dark color produce, you don't have to know about which food gives you what benefit but you are assured of getting the variety of nutrients. Antioxidants are abundant in fruits and vegetables, but can also be found in beans, nuts, herbs, and grains. They help fight free radicals which are known to promote cancer. Some examples of good phytonutrients are:
         – Lignans - flaxseeds
         – Ellagic acid - grapes, strawberries, raspberries
         – Chlorophyll - Brussels sprouts, leafy greens
         – Carotenoids - carrots, yams, squash
         – Categchins - green tea
         – Sulforaphane - brocolli sprouts
         – Curcumin - turmeric
         – Allyl sulfides - garlic, onions
  • Choose an anti-inflammatory diet. An anti-inflammatory diet is important because inflammation increases the growth of blood vessels that feed the cancer. For a low inflammatory diet, avoid processed foods, trans fats, and high lectin foods. Lectins are carbohydrate binding proteins found in plants. High lectin foods include legumes, grains, and nightshade vegetables (tomatoes, potatoes, eggplant, and peppers). It is also beneficial to eat foods high in omega-3s and to eliminate food allergens (top offenders are gluten, dairy, and soy).
  • Balance blood sugar. The insulin surges from the lack of blood sugar regulation feeds inflammation. To balance blood sugar, eat protein with all meals and snacks.
  • Get Omega-3s. My client does not like fish, so I recommended she take a fish oil supplement. If you like fish, good omega-3 choices include salmon, mackerel, halibut, and sardines. Fish oil contains EPA and DHA which keep the blood from clotting too quickly and provide anti-inflammatory benefits. Other good sources of Omega-3s include walnuts, flaxseed, and chia seeds.
  • Eat organic foods, especially for the higher pesticide produce.
  • Buy hormone-free meats. Foods that are not hormone-free could contain estrogenic hormones that are given to animals to promote growth.
  • Limit packaged foods, trans fat, hydrogenated oils, and refined sugar. Limiting sugar is essential for those with cancer because insulin surges feed inflammation.
  • Avoid carcinogenic foods such as foods that are smoked, barbecued, or treated with nitrates.
  • Eat whole grains. My client does not eat a lot of carbs because she is concerned they will make her gain weight. When she does eat carbs, it is wheat bread or cereal. I suggested she'd benefit from substituting these carbs with better grains like brown rice or quinoa. This will help increase her fiber intake and help keep her full longer. Some studies show that fiber is beneficial for breast cancer prevention.
  • Reduce caffeine and alcohol. (Drink more water.) Some studies show that consuming as few as three alcoholic drinks a week increases the potential for breast cancer by 50%. Alcohol may interfere with the liver's ability to detoxify chemicals and excess estrogen in the body. My client used to drink a lot of caffeinated beverages throughout the day. Coffee is an adrenal stimulant and burdens the liver so that it is less able to detoxify the body. Switching to decaffeinated green tea would be a good substitution.
  • Do a detox. Detoxing periodically is a great cancer prevention strategy. Detoxing helps to keep the immune system healthy, keeps inflammation down, and helps reduce free radical damage. For those with cancer, I would not recommend doing a detox until a year after treatment when the body is strong enough.

If you are interested, you can download a handout I created highlighting key anticancer foods including green tea, turmeric, cruciferous vegetables, berries, and garlic & onions.well.

Cancer and health, like "Autoimmune Disease and Health", is a four quadrant endeavor. It is important that you are healthy in all aspects of your life—Mind, Body, Relationships, and Environment.

For lifestyle, I recommended a few changes as well:

  • Reduce stress. My client has a lot of stress in her life. We talked about what type of stress-reducing activities would work for her. After tossing out a few ideas, she liked "kitty meditation." Three times a week, she committed to spending 5-10 minutes doing nothing but snuggling with her cats. During this time, she is mindful—hearing the sound of the purr and feeling the softness of the fur. For more ideas on finding your own style of meditation, read Meditation with Hollywood. Other ideas she came up with was walking with her husband after dinner and taking 5 minute work breaks with relaxing music or guided meditations recorded on her iPod. She also decided to try listening to relaxing music on her drive home instead of listening to news radio. What are the ways that you can reduce stress in your life?
  • Exercise more. My client did not exercise very much. I recommended that she get a pedometer and aim for 10,000 steps a day. This is good for people who like structures and goals. Another idea is to make walk or gym dates with a friend. You are more likely to cancel out on yourself than a friend. One study showed that women who engaged in up to 2 hours of brisk walking a week had an 18% lower risk of getting breast cancer. Exercise is also great for reducing stress. For other exercise ideas, read Movement by Gypsy.
  • Reduce exposure to radiation. Opt out of the radiation machines at the airport, requesting a body pat-down instead. I do this all of the time. And, I know my next recommendation may be controversial, but I suggest that my clients who have had breast cancer or are concerned about breast cancer do their research about mammograms. I am also at risk for breast cancer and for me, personally, I get mammograms sparingly. I don't get them yearly. I do them every other year. Instead, I do yearly MRIs. Other good detection techniques include regular self and physician exams. Mammograms provide direct radiation to the breast. Radiation causes free radicals which promote cancer. A Canadian study of almost 90,000 women aged 40-49 at 15 hospitals across Canada found a 30-50% increase in deaths from breast cancer among women over 40 who had annual mammograms versus those who were given only physical exams. Everyone needs do their own research, weigh the options, and make the decision that is best for them.
  • Reduce exposure to toxins by choosing natural beauty and cleaning products. Another good idea is to get an air cleaner in your house.

There are several supplements I have recommended for my cilent.

  • Vitamin D. In an initial blood test, my client showed a Vitamin D level of 25ng/ml. She now takes Vitamin D to get her up into the 60 to 80 range.
  • Omega-3 fish oils. As mentioned above, omega-3s are great for reducing inflammation and so much more.
  • DIM is a supplement that can bind to estrogen receptors, displacing the body's estrogen which is beneficial for those concerned about breast cancer risk.
  • Curcumin. As mentioned above, curcumin is a powerful antioxidant.
  • Sulphoraphane. As mentioned above, this is a powerful phytonutrient and has anticancer properties. I recommended a supplement that is a cultivated form of broccoli seed.

I don't have all the answers. No one does. For my own health, I do the research and make the best decisions for me. As a health coach, I can give recommendations to my clients based on what I have learned from studying the research and working with other clients, but ultimately my clients are the ones that need to make the best decisions for themselves. There are no guarantees that if we live well, we won't get cancer or another disease. But, for me, there is enough evidence showing that how we live and what we eat can impact our health. I want to give myself the best fighting chance I can to stay healthy.

This is part of a series looking at specific diseases and what can be done from a nutritional and lifestyle standpoint. Also part of this series is Autoimmune Disease and Health, Heart Disease and Health, Diabetes and Health, and more. These will be forthcoming.

_________

Dina Colman, MA, MBA is an author, healthy living coach, and founder of Four Quadrant Living. Dina has a private practice helping clients live healthier and happier lives. Her book, Four Quadrant Living: Making Healthy Living Your New Way of Life, guides readers to make healthy living a part of their daily lives, leading to greater health, vitality, and happiness. Contact Dina at This email address is being protected from spambots. You need JavaScript enabled to view it.


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Published in Body Blog
Wednesday, 29 August 2012 12:28

Autoimmune Disease and Health

We've all heard about cancer and we've heard about heart disease. But what about autoimmune disease? It is the third leading cause of death and yet many people have never heard of it or know exactly what it is. The National Institutes of Health estimates up to 24 million Americans suffer from autoimmune disease and close to 100 different autoimmune diseases have been identified.

It is difficult to diagnose (unfortunately often by the time it is, it is systemic) and it's hard to treat with conventional medicine, but there are some diet and lifestyle changes that can help tremendously for those with autoimmune disorders. Reducing symptoms and bringing about stability is a more realistic goal than a total cure when it comes to autoimmune diseases, but this can go a long way for improving the quality of life for those with this health issue.

So, what is autoimmunity? It is an immune system attack against the body's own damaged tissues, organs, and hormones. Your body is literally attacking itself. Symptoms can include fatigue, dizziness, fever (low grade), general malaise, depression, hair loss, skin rashes, joint stiffness, and gastrointestinal issues. Autoimmune disorders include Hashimoto's Thyroiditis, Grave's Disease, Lupus, Rheumatoid Arthritis, Scleroderma, Multiple Sclerosis, Celiac Disease, and Raynauds.

Triggers of autoimmunity include:
  • inflammation
  • stress
  • trauma
  • toxicity
  • immune shifts
  • gluten intolerance
  • cross-reactive foods
  • insulin surges
  • infections
  • genetic predisposition
I have had several clients who have autoimmune diseases. Although I have made specific individual recommendations based on their current diet, lifestyle, and particular autoimmune disease, here are some general recommendations for diet for those with autoimmune diseases:
  • Low allergenic diet
  • Low inflammatory diet
  • Blood sugar regulation
  • High antioxidants

So, what does this look like? Basically it means eating real food—opting for fruits, vegetables, and lean meats. A low allergenic diet means removing top allergenic foods like gluten, dairy, soy, and nuts. For a low inflammatory diet, it means avoiding processed foods, trans fats, and high lectin foods. Lectins are carbohydrate binding proteins found in plants. High lectin foods include legumes, grains, and nightshade vegetables (tomatoes, potatoes, eggplant, and peppers). I also recommend removing caffeine, sodas, and sugar from the diet.

Managing blood sugar regulation means eating every few hours and including a protein with all meals and snacks. Eating high antioxidant foods means eating the rainbow of fruits and vegetables. For those with autoimmune conditions, it is important to buy organic, especially for the high pesticide produce.

There are blood tests that can be done to determine which foods you are sensitive to. Another way is to do a detox diet removing all possible allergenic and inflammatory foods and then reintroduce them one by one to see which ones cause problems. For those with active flare-ups or advanced autoimmune diseases, I recommend doing a detox diet as the first order of business to detoxify the body and calm down the inflammation.

For lifestyle, I would look at the following factors:
  • Toxic exposure
  • Stress
One client I'm working with now who has an autoimmune disease works on a weekly basis with toxic chemicals. We have adjusted her diet as per the above, but we have also looked at how to reduce her toxic exposure. I suggested she wear a mask and goggles, as well as wash her hair nightly. Toxins can get into our body through our eyes, nose, skin, hair, and mouth. We need to protect all of these areas when around toxins. We can even go to the next level and look at the various beauty and cleaning products we use on our bodies and in our homes to choose ones that are less toxic.

I also looked at my client's stress level. She has a lot of stress at home and at work. We have worked on finding ways to reduce stress, including the simple act of breathing when she feels herself particularly stressed. She is also making time to do things that she enjoys like bike riding with her son and dancing with her boyfriend. She is doing visualizations at night, envisioning a healthy body. She is making an active effort to reduce her stress and now feels more balanced.

Although I believe we can get most of the nutrients we need from food, I do believe that supplements can play a role based on certain health conditions. For those with autoimmunity, I recommend Vitamin D (depending on what your current level is as per a recent blood test), glutathione, and fish oils—all of which have been shown effective with autoimmune disorders. I recommend working with a health professional to determine if these supplements are right for you.

When working with a client who has an autoimmune disease, I look at all four quadrants of their life. In the Mind quadrant, are they under a lot of stress? Have they experienced a recent trauma? In the Body quadrant, are they eating inflammatory and allergenic foods? Do they have a genetic predisposition to it? Do they have an infection? In the Relationships quadrant, do they have a strong social support network or are their relationships causing them stress? In the Environment quadrant, what toxins are they exposed to? Healing from autoimmunity is a four quadrant endeavor.

I am passionate about helping people with autoimmune disorders because I know that it is often a long road to finally get a diagnosis with this disease. It takes many doctor visits, and by the time a diagnosis is made, the symptoms may have become systemic (throughout the entire body). Also, there is not a lot that conventional medicine can do to "treat" these diseases. The good news is that steps can definitely be taken to calm the body down and provide relief. If you have an autoimmune disease or know someone who does, try some of the diet and lifestyle changes above. Don't give up hope that you can feel better!

This is part of a series looking at specific diseases and what can be done from a nutritional and lifestyle standpoint. Also part of this series is Cancer and Health, Heart Disease and Health, Diabetes and Health, and more. These will be forthcoming.

___________

I am offering a 25% discount to anyone who wants nutritional consulting and health coaching for an autoimmune disease. Just mention this blog.


Dina Colman, MA, MBA is an author, healthy living coach, and founder of Four Quadrant Living. Dina has a private practice helping clients live healthier and happier lives. Her book, Four Quadrant Living: Making Healthy Living Your New Way of Life, guides readers to make healthy living a part of their daily lives, leading to greater health, vitality, and happiness. Contact Dina at This email address is being protected from spambots. You need JavaScript enabled to view it.


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