In this 2nd part (of 6) on cancer prevention,
we’ll cover how the following help prevent this formidable chronic
disease: vegetarian diets;
berries; and, fiber. As a student
of nutrition science—not yet a licensed professional—I’d like to think that
even if you were only to do 2 days per week of vegetarian meals, that that is
better than not at all! I know
someone who survives one of the cancers that affect females by not only taking
a range of products made by The AIM Companies—the company whose whole-food
concentrates and nutritional supplements I sell—but by following a vegetarian
diet (that includes eggs). More on
AIM products in “Cancer Prevention, Part 6” in February 2013!
Vegetarian Diets
The reason this subheading is the plural of diets is because
you can be vegetarian and still eat eggs, dairy (like milk, cheese, and
yogurt), and honey. Or, you can be
vegan and omit all of the items that I just listed. Although you are guaranteed to make your body more alkaline
(thus not a ready host for developing cancer!) and to lose weight on a vegan
diet, it’s HARD learning how to cook tasty dishes CHEAPLY. It’s also difficult to find vegan dish
options when eating out! I would
only recommend a vegan diet if you are a cancer survivor—to help prevent the cancer
from coming back.
[V]egetarian diets cut the risk of
breast, colon, ovarian, and prostate cancers in a number of studies…Diets high
in saturated fat seem to promote production of a form of estrogen called
estradiol, which is linked to breast cancer…[V]egetarians have higher levels of
‘natural killer cells’—special white blood cells that attack cancer cells—in
their bloodstream. (Yeager et al., 2008, p. 14)
The key here is NOT to eat junk food on a vegetarian diet
(French fries, for example), rather eat 5 – 9 servings of, ideally, raw fruits
and vegetables. Personally, I am trying to eat all vegetarian meals 1-2 days
per week; but I also take plenty of AIM’s whole-food concentrates that help
make my body an alkaline environment! At lunch and dinner especially your fruit
and/or vegetables should occupy HALF of the plate!
Berries
The more color a berry has, the more nutrients in it! Not only that, but berries are packed
with fiber. Fruits (and
vegetables) are packed with phytochemicals—“chemicals in the plants that have a
variety of beneficial health effects” (Yeager et al., 2008, p. 15)--not all of
which have even been identified by scientists. A phytochemical, called ellagic acid, “is believed to help
prevent cellular changes that can lead to cancer. All berries contain some ellagic acid, with raspberries and
strawberries ranking” high (Yeager et al., 2008, p. 15).
Louisiana State University
researchers found that an extract from black raspberry can inhibit the growth
of new blood vessels. Tumors coax
the body to grow new blood vessels to feed them nutrients, and they can’t grow
beyond a few millimeters without this food supply (Yeager, 2008, p. 15).
Soluble and Insoluble Fiber
Suffice-to-say, all grains that are white (white flour and
white rice come immediately to mind) are bad for you! They help to create an acidic environment inside your body,
further helping to cause a variety of chronic diseases, including cancer. You can find whole grains like millet,
bulgur, and quinoa (a complete protein, so you don’t need to eat this with a
protein) in the bulk aisle in health food stores. The nice thing about Whole Foods Market—in most major U.S.
cities—is that they provide cooking instructions for the dried foods in their
bulk aisles!
In a major study conducted by the
American Cancer Society, researchers studied the whole grain, fruit, and
vegetable intake of 62,609 men and 70,554 women and found that men with a high
vegetable intake had a 30% lower risk of colon cancer, and men with a very low
intake of vegetables and whole grains and women with a very low intake of
fruits were more likely to have developed colon cancer 4 to 5 years later
(Yeager et al., 2008, p. 16).
“A study by Australian and Canadian researchers found that
women who ate 28 grams of fiber a day had a 38% lower risk of developing breast
cancer than those getting half that amount.” (Yeager et al., 2008, p. 16-17)
I hope that my cousin Wendi is reading my blog posts on
cancer prevention! It’s my
understanding that although you can survive cancer once, that it could come
back at any time!! So, my “Cancer
Prevention” series is not only for the general African American public who have
never had cancer. My series is for
those who are cancer survivors, who want to keep the cancer from returning!
STAY TUNED: Find out how flaxseed, onion, and garlic boost your immune system!
Reference:
Yeager, S. & Editors of Prevention. (2008). The doctor's book of healing foods: The newest
discoveries in the power of food to treat and prevent health problems--from aging and diabetes
to ulcers and yeast infections. Red Oak, IA: Rodale, Inc.
{Disclaimer: I am not a licensed healthcare professional. If you have a medical condition or health concern, please consult with a M.D., N.D., nurse practitioner, or other licensed healthcare practitioner.}
