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Food
Foods that can reduce your cancer risk

While cancer was previously considered a disease of bad luck, it is now more widely accepted as multifactorial in nature - with genetics, the aging process, and lifestyle all playing a part. And although there’s little many of us can do to alter our genetics or stop from getting older each year, we can certainly adjust our lifestyles. And a huge part of that is what we eat. Nine out of 10 cancers are caused by lifestyle, and this means we all have more control over our likelihood of developing cancer than we realize. And with cancer rates projected to rise from the 14.1 million cases seen in 2012 to 24 million by 2035, the news that we can all influence our risk of cancer could not have come at a better time. When we talk about lifestyle factors, of course, tobacco smoke comes to mind. But what about the food-cancer link? Well, it’s strong – and the evidence is growing. So today we’re going to look at what you should be eating, rather than what you shouldn’t. Green vegetables There are many reasons to eat your greens, from boosting your iron levels to keeping your bowels regular. What is less talked about is how green, leafy and cruciferous vegetables like broccoli and spinach can reduce your risk of many types of cancer. Reduced risk of colon cancer is linked to eating green vegetables because the green chlorophyll molecules found in them prevent the damage that dietary haem (a molecule found in red meat) does to the colon. And eating green and yellow vegetables also lowers the risk of other cancers, including stomach and lung cancer. This is due to the cancer-protecting effects of the high levels of beta-carotene - a well-known antioxidant - in green vegetables. Reduced risk of colon cancer is linked to eating green vegetables because the green chlorophyll molecules found in them prevent the damage that dietary haem (a molecule found in red meat) does to the colon. Antioxidants, like beta carotene, are thought to protect against cancer because they neutralize molecules called free radicals, that otherwise damage healthy cells and trigger the abnormal cell growth that underlies cancer. Interestingly, while it’s widely believed that cooking destroys the health benefits of vegetables, cancer-reducing properties of green vegetables are in fact boosted by eating them cooked instead of raw. Why? Because of an increase in the free-radical-trapping antioxidant content of courgettes and broccoli that results from cooking them. Garlic, onions, and mushrooms If you’re keen to minimize your risk of stomach cancer, it may also be worth stocking up on onions and garlic. This is because a high intake of alliums (like onions and garlic) helps to protect against stomach cancer. The theory is that the high sulfur content of these vegetables may slow down the growth of cancer cells as well as the activity of carcinogens that trigger cancer. And how about those mushrooms? Well, mushrooms have long been favored as a cancer treatment in Chinese medicine, particularly shiitake and maitake varieties. Studies indicate that fungus-specific chemicals in shiitake mushrooms can prevent the growth of different types of cancer cells (including breast and bone cancer), and clinical studies have shown that extracts of medicinal mushrooms improved the health and quality of life in breast cancer patients. Beans, berries, and seeds The cancer-protecting properties of beans first came to light in research carried out in the 1980s, which showed a lower risk of colon, breast, and prostate cancer among populations that had diets rich in beans and other legumes. And just as with green vegetables, it’s thought that the cancer-protecting effects of beans and other legumes are due to their high antioxidant content. Berries, such as blueberries and strawberries, are also rich in antioxidants, and unsurprisingly, they too are known anti-cancer foods. Interestingly, however, it’s the high vitamin C content of berries that most likely underlies their association with reduced colorectal and oesophageal cancer risk. An antioxidant called ellagic acid, found in all berries, has also been shown to prevent skin, lung, bladder, breast, and oesophageal cancer, with one study concluding that ellagic acid protects against these cancers by a variety of methods, including blocking tumor cell growth, virus infection, and inflammation. Seeds, such as flax, sunflower, and pumpkin, are recognized as health foods due to the wide variety of nutrients, including unsaturated ‘heart healthy’ fatty acids and fiber, they provide. However, research shows that their benefits extend beyond keeping heart health and waistline slim. One study showed that women who ate a diet high in nuts and seeds had a lower risk of colon cancer than those who didn’t. But as this protective effect was not seen in men, the researchers suggested that the plant hormones, including estrogens, found in these foods may be responsible for their anti-cancer benefits. Let food be the medicine and medicine be the food. If you want to minimize your risk of all cancers, adjusting your diet is an effective way of doing so and… it’s never too late to start.

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February 05, 2019
Novomed Integrative Medicine
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Food
Why humans were never meant to eat grains

If you eat a diet that features popular foods like bread, pasta, and rice, the chances are, you eat a variety of grains every single day. And you’re not alone. These foods are the most widely eaten in the world because they grow easily in many climates. But while many people rely on grains to keep bellies full and meal tasty, fewer realize the true impact these grains have on our bodies and overall health. Grains are best described as small, dry seeds that grow on plants called cereals. The most common varieties are rice, wheat, corn, oats, and barley, and they make up the bulk of carbohydrates (commonly known as carbs) found on our plates at mealtimes. When eaten as they come, they’re called whole grains, but in today’s society, whole grains are typically refined before hitting the supermarket shelf. This process, in which the nutritious bran and germ are removed from grains, improves the texture and increases the shelf life of foods. And this is why you’re more likely to find white rice, white pasta and white bread (all processed) in your local grocery store than their unrefined 100% wholegrain versions. Refined versus Wholegrains Researchers have long been aware that refining grains strip them of most of their nutrients. Back in 1999, food scientists identified that the process by which a wholegrain is turned into a refined grain not only removes much needed dietary fiber, it also strips the food of B vitamins and minerals, such as iron, zinc, and calcium. But even though the scientific consensus is that unrefined whole grains are more nutritious than refined ones, unrefined grains still pose a health challenge. Why? Because all grains, even unprocessed whole grains, are primarily carbohydrates, and the building blocks of all carbohydrates are… sugar molecules. Take rice for example: in some cases, carbohydrates account for 80% of raw white rice and 75% of raw unprocessed wild rice. While there’s a lot of carbohydrate in both types of rice, the presence of fiber in unprocessed varieties delays the breakdown of carbohydrates to sugar inside the body. But with refined rice and other grains, the absence of fiber means their carbohydrates are easily accessible in the body and are quickly turned into sugar. The outcome? Eating refined grain can quickly spike blood sugar levels and encourages the body to produce insulin – the hormone that removes sugar from the blood and turns it into fat. A 2011 review of 23 clinical studies showed foods that rapidly raise blood sugar levels to cause cravings, overeating, weight gain, and obesity. And other research has found that these foods increase a person’s potential risk of developing heart disease and type 2 diabetes. But unrefined grains are also problematic because even though the fiber they contain slows down their impact on blood sugar, as high carbohydrate foods, they are still turned into sugar in the body. That means blood sugar spikes and insulin spikes and this can be so damaging to your health. Why grains can upset blood sugar? While grain-free, low carbohydrate diets are synonymous with certain weight loss programs, like the Atkins or Dukan diet, research shows that a diet that’s low in carbohydrates like grains doesn’t just benefit your waistline, it can also improve heart and brain health. A study this year looked specifically at the impact of carbohydrates on the health of Middle Eastern populations and found a lower risk of metabolic syndrome – a group of conditions that increase a person’s risk of heart disease, diabetes, and stroke – among those who ate low carbohydrate diets. More specifically, low carbohydrate consumption was found to improve blood sugar levels, blood triglycerides (fats that raise heart disease risk), blood pressure and weight. And if you consider the role of insulin in the body, this finding soon makes sense Insulin’s main function is to clear sugar from the blood and into cells for use, but its secondary function is to turn the sugar that isn’t used for energy into fat – fat that’s laid under the skin (leading to obesity) and fat that’s laid in and around vital organs – two factors that expert bodies say can increase the risk of cardiovascular disease. This year, guidelines named high carbohydrate diets as a risk factor for a condition called insulin resistance. In this situation, the body’s cells don’t respond properly to the hormone insulin, resulting in a build-up of the sugar molecule glucose in the blood. Excess insulin is then produced by the pancreas in an attempt to counteract the glucose build-up, but this abundance of insulin in the blood leads to a whole host of health problems, including high blood pressure, high cholesterol, weight gain, and diabetes. To grain or not to grain? So is the key to ultimate health to eat a grain-free diet? This is still a point of a lot of debate among many doctors, but for us, the answer is clear – do without them. There is an abundance of evidence implicating grains – both unhealthy refined ones and ‘healthier’ wholegrains – in the development of conditions like diabetes, heart disease, and stroke. Sure, whole grains are sources of fiber, vitamins, like B vitamins, and minerals, including selenium, potassium, and magnesium; however, if you can’t separate the bad from the good in a certain food, then that food is bad for you. Cut grains out of your diet completely and watch how quickly you start to look and feel better. Sure, there will be a withdrawal. Coming off grains is very difficult. But if you get through that period, the other side is a far healthier life with increased wellbeing and an improvement or even reversal of serious conditions such as high blood pressure and diabetes.

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February 05, 2019
Novomed Integrative Medicine
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Food
Eat your way to good mental health

Parkinson’s disease, autism, and depression – could diet be the cause of these and other supposed diseases of the brain? An increasingly compelling body of scientific research suggests it is. Numerous studies into the branch of the nervous system that lies in the gut – the enteric nervous system (ENS) – indicate that, contrary to popular belief, mood and behavior disorders don’t necessarily originate in the brain. While the ENS regularly communicates with the brain to regulate things like appetite, alteration of the gut environment can distort this communication and result in mood and behavior disorders. This may explain the puzzling gut symptoms known to occur in patients with neurological diseases and vice versa. For example, patients with Parkinson’s disease often report constipation and bowel-related symptoms up to 10 years before the familiar motor deterioration symptoms of Parkinson’s disease begin. So, how does it work? Is it what, when or how much you eat that causes the type of gut dysfunction that triggers brain-related conditions? To find the answer, we have to look deep inside the intestine and explore something known as the gut microbiota. Influence of the gut microbiota on health The gut microbiota is the collective term for the 100 trillion plus microorganisms that live in the bowels. These organisms include fungi and bacteria and are involved in maintaining normal metabolism, absorption of nutrients and immune function. Disruption of the delicately balanced gut microbiota – either through excess or lack of important microorganisms – is known to result in gastrointestinal conditions, such as inflammatory bowel disease. Disruption of the delicately balanced gut microbiota – either through excess or lack of important microorganisms – is known to result in gastrointestinal conditions, such as inflammatory bowel disease. But that’s not all. It now appears that upsetting the gut microbiota has repercussions far beyond the bowels. Scientists have long known that the intestinal microbiota and the substances it produces (known as metabolites) directly affect the gut’s ability to function properly. A loss or excess growth of bowel bacteria and fungi can affect intestinal permeability, how easily nutrients are absorbed into the body and normal bowel movements. This is why bowel conditions like IBS often develop after food poisoning or other gut infections that upset the balance of normal gut bacteria, fungi or viruses. How the gut communicates with the brain? You may be familiar with the hormone serotonin. It’s a neurotransmitter that your brain releases after activities such as eating chocolate or laughing. That’s why doing these things feels so good. But did you know that scientists now believe 95% of serotonin is made in the gut, not the brain? It’s not just the production of neurotransmitters within the gut that links the intestinal microbiota and the brain; there’s also the role of immune cells. Your gut has an extensive immune system that protects your body against infection, inflammation, and damage. When foreign organisms invade the body, the cells of the immune system (both in the gut and elsewhere) release substances to start the fight against the infection. How antibiotics can upset the gut balance? The gut does a great job of balancing its levels of the bacteria and fungi that keep it working as it should, but this fine balance can be easily upset by eating and drinking things that kill off gut microorganisms. And that includes medicines, specifically antibiotics. Take these drugs too often or for long periods of time and they can kill off the strains of bacteria the gut needs to function at its best. If you want to maintain a healthy gut, step number one is to avoid unnecessary antibiotic use. When you do require antibiotics for a bacterial infection, you can prevent them from wiping out your protective gut bacteria by topping up your levels of ‘good’ bacteria with a probiotic supplement or natural foods like ‘live’ yogurt, kefir and pickled vegetables. What constitutes a gut-friendly diet? Eating a gut-friendly diet is another way to maintain a healthy gut microbiota. This starts with minimizing your intake of the sugary foods, refined/processed carbohydrates that encourage the growth of ‘bad’ gut microorganisms, like Candida albicans. So cut out the processed carbs and sugar if you want to maintain optimal gut health (and get your carbs from healthier sources such as vegetables, fruits, nuts, and seeds). And watch your alcohol intake too. The science is clear: what you eat really can impact on your overall health, mood, and mental wellbeing by altering the way your gut’s microorganisms ‘talk’ to your brain. The good news is that you can take control of your gut health today without any need for medication or a complicated treatment plan. And don’t forget to prioritize getting a good night’s sleep.

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February 05, 2019
Novomed Integrative Medicine
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Food
How to make the right choice? Best vs. Worst food for Diabetes

If you get diabetes, one of the biggest lifestyle changes you'll have to make is your eating habits. Everything you eat and drink will have an impact on your condition. Doesn’t mean to say that certain things are off limits, but you should go easy on them. Some food for diabetes is just better than others. Here’s a list of the kind of choices you got to look out for! Carbohydrates & Starches Best Worst • Whole Grains (oatmeal, brown rice, quinoa, millet) • Processed Grains (White rice, white flour) • Items made with whole grains (bread, pasta, noodles) • White Bread • Sweet Potatoes • White Potatoes • Cereals with little whole grains and plenty of sugar Protein Best Worst • Plant-based Proteins (tofu, beans, nuts, seeds) • Anything and everything fried • Poultry (chicken, turkey, quail) – try to stick with the breast meat • Fatty Meat (ribs, belly, bacon) • Fish & Seafood • Poultry with skin • Eggs • Regular Cheese • Low-fat Dairy (cheese, yogurt, milk) • Beans prepared with lard • Lean Beef • Lean Pork Fruits Best Worst • Fresh fruit • Canned fruit in heavy sugar syrup • Frozen fruit • Regular jam • Canned fruit without added sugar • Chewy fruit rolls • Sugar-free or low-sugar jam, marmalade, fruit preserves, apple sauce • Fruit drinks Vegetables Best Worst • Fresh raw veggies • Veggies cooked in butter, cream, cheese, or sauce • Frozen veggies • Pickled vegetables (cucumbers, carrots, radish, chilies, kimchi, sauerkraut) • Lightly steamed, roasted, or grilled veggies • Greens (lettuce, spinach, kale, arugula) • Unsalted/low-sodium canned vegetables *Note: Eat a variety of colors to go with the greens such as reds and oranges (carrots, red peppers), purples (eggplants), white (onions) etc. to get loaded with nutrients. Dairy Best Worst • 1%, skim, low-fat, nonfat milk • Whole milk • Low-fat yogurt • Regular ice cream • Low-fat/nonfat sour cream • Full fat yogurt, sour cream, cottage cheese • Low-fat cottage cheese Fats and Sweets Best Worst • Plant-based oils (olive, canola, grapeseed) • Artificial trans fat; read the label and look for “partially hydrogenated • Vegetable Fats (avocados, nuts, seeds) • Saturated Fat (animal fat, coconut oil, palm oil) • Foods that provide omega-3 fatty acids (tuna, salmon, mackerel) • Cakes/pastries/candies Drinks Best Worst • Water (you know you saw this coming) • Soda/soft drinks • Unsweetened tea (try adding a slice of lemon for more flavor) • Coffee with cream and sugar • Coffee (black/added low-fat milk and sugar substitute) • Sweetened tea • Flavored Coffees • Energy drinks Make sure to always read the label for anything and everything you eat. You never know what kind of ingredients you’re putting into your body. As mentioned earlier nothing is really “off-limits” but in moderation. You don’t want to put your body at risk of developing other issues such as heart disease. Diabetes is already bad enough. If you’re still unsure sure about what you should and shouldn’t eat, the best thing to understand the right food for diabetes would be to talk with a dietitian to devise a detailed guide for you.

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February 04, 2019
Lifeline Hospital
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Food
4 Natural Sugar Substitutes You Can Try

At this point, everyone knows that too much sugar is bad for you. It can lead to a whole list of health issues; tooth decay, obesity, diabetes, the list goes on. We add sugar to our drinks, to the food we eat and who knows how much added sugar is in the products we get out of the food industry. But are you willing to sacrifice taste to reduce the amount of sugar you consume? You don’t have to! There are other natural options out there! Here is a list of the most common sweeteners that can actually be sweeter than sugar. Honey Apart from fruits, honey is one of the best and most natural forms of sweetness. It’s loaded with vitamins, minerals, and antioxidants which are great for the body. Studies have found that when consumed, it gradually raises blood sugar (which is what you want) instead of causing a dramatic spike. The only downside is that honey does contain calories so use it sparingly. Agave Nectar Agave is a plant and when blended creates a liquid sweetener similar to honey. It’s best for hot drinks but is difficult to use for baking since it will brown quickly under high heat. Also, just like honey, it gradually raises blood sugar instead of spiking. It’s also much sweeter than regular sugar and honey so a little goes a long way. Mind you it still has calories like honey so consume in moderation. Stevia There are a number of sugar substitutes like Sweetleaf, Truvia and Sweet ‘N Low that contain stevia, which is a herb found in Central and South America. What’s great about this herb is that it is 40 times sweeter than sugar and has ZERO calories and will not spike your blood sugar. Also, you can add it to anything, coffee, tea, yogurt, and even baked goods. Just keep in mind since it’s sweeter than sugar, less is more. Xylitol This is a naturally occurring sugar alcohol. It can be found in food such as berries, corn, and beets. It’s almost as sweet as sugar but it is only partially absorbed into the body thus causes no sugar spike. Again can be used for hot drinks and in baking, for the latter just be sure to use only half the recommended sugar in the recipe. Another plus side is that xylitol helps prevent bacteria from causing plaque on your teeth, which is why it is found in a number of sugar-free gum. Mind you though taking too much xylitol can cause gas and diarrhea so consume in moderation. Keep in mind these are sugar substitutes, not substitutes for a healthy diet. If you’re still stuffing your face with cake and cookies on a regular basis, sugar substitutes will only go so far. The food industry is loaded with added sugars so unless you meticulously read labels, you could mindlessly eat loads of sugar. Eat as much natural whole food as you can and cook at home as much as possible. What do you think of these sugar substitutes? Willing to trade sugar for any of these? Have you tried any? Let us know in the comments below!

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February 04, 2019
Lifeline Hospital
Health & Wellness Partner
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