BREAST CANCER - HEALTHY DIET AND EATING

The consensus amongst scientists is that about 90% of breast cancer cases are caused by lifestyle and that by eating the right food and including supplements one can dramatically reduce one's cancer risk by up to 40%. This means that we have to aim to eliminate foods which are processed and contain artificial additives and preservatives and to also stop using products which contain harmful chemicals. Sadly, in the last 50 years man has created about 80,000 chemicals with the number increasing all the time. These are now thought to be the greatest contributor to our cancer risk. Toxin tests reveal that each of us carry at least 100 toxins in our bodies.

The World Cancer Research Fund recommends a varied vegetarian diet as vegetarians are 50% less likely to get cancer. There is also clinical evidence and observation that vegetarian, non-dairy (vegan) nutrition can help at any stage of cancer and can dramatically change the course of some cancer patients. Meat protein is difficult to digest and requires a lot of digestive enzymes. Undigested meat remains in the intestines, becomes putrefied and leads to more toxic build up. Saturated fat found primarily in meat and dairy increases the oestrogen in our bodies . Oestrogen in turn reduces the oxygen in our cells. The risk of cancer increases when our cellular oxygen is depleted. A meat and dairy diet is also acidic and can contain livestock antibiotics, growth hormones and parasites which are all harmful. Organically reared animals will have lower residues of chemicals in its fat cells. However, women who consume meat have oestrogen levels three times higher than vegetarian women. According to a U.S. National Toxicology Program expert panel all forms of oestrogen should be listed as "known cancer-causing agents." An effective way to battle cancer is to starve the cancer cells by not feeding it with the foods it needs to multiply.

We can all start benefiting by simply becoming aware and being open to change so that we can give our bodies the best possible nutrition and a stronger and healthier immune system. When a degenerative disease like cancer occurs on a physical level it is often because the immune system has become depleted.

Some Healthy Eating Guidelines:

> Refrain from eating meat if possible. If you must, eat less and eat organic. Fish is a better alternative. Eat fresh fish at least twice a week as it is an excellent nutrient. Eat the smaller fish like mackerel and sardines as the bigger and older the fish, the longer they have been around and the more toxins they are likely to contain. Seaweed is also a healthy alternative.

> Eat organic as often as you can and try to eat what is in season. Organic produce will contain fewer pesticides and hormones. If you are unable to buy organic wash the fruit and vegetables thoroughly to rid them of pesticides. Water and vinegar are good for washing

> The World Cancer Research Fund recommends that we eat a varied vegetarian diet of between 5 and 9 portions of fruit and vegetables per day in a variety of colours. A bowl of salad, half an avocado or grapefruit, a large piece of a large fruit such as watermelon or pineapple, two to three tablespoons of a vegetable, three small fruit, two medium fruit are all regarded as portions. Many fruits and vegetables are high in antioxidants which have been shown to decrease cancer risk. Remember to include vegetarian protein eg.chickpeas, pulses, beans etc. Quinoa grain contains all 8 essential amino acids.


> Eat fresh, raw foods as often as possible. They contain the highest level of enzymes which are easily absorbed and very quickly reach down to cellular levels to nourish and enhance the growth of healthy cells. Cancer only thrives when there is not enough oxygen for cells to be healthy. Raw foods also contain an abundance of oxygen. Enzymes and oxygen are destroyed through cooking. Juicing fruit and vegetables daily or making smoothies will also nourish the body with enzymes. It is important to drink the juice fresh (within ten minutes) and not leave it standing for hours. The juices will fight the pollutants in your body and introduce oxygen to your body cells.
Juicers

RECOMMENDED BOOKS ON JUICING AND COOKING

> Start sprouting and add sprouts to your food. They are full of enzymes and your own, home created, are guaranteed to be organic.

SPROUTING PRODUCTS

> Aim to keep your body more alkaline than acid. Being alkaline helps to boost the body's energy levels and removes toxins from the lymph system whilst encouraging new cell growth. Cancer does not thrive in an alkaline environment A diet which consists of 80% fresh vegetables, juice, whole grains, seeds, nuts and fruit helps to put the body in an alkaline environment. About 20% can be from cooked food including beans.
Mega Greens
Acid/Alkaline food chart

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> Lightly steam vegetables or eat them raw to preserve the nutrients.

> Buy fresh, frozen or dried food rather than canned food. Fresh is best. Phenol, the endocrine disrupting chemical, is present in the lining of food cans. They upset the body's hormonal balance and can mimic oestrogen.

> Eat enough fibre and foods rich in starch. High fibre in the colon helps carry toxins and excess hormones out of the body. Porridge, muesli, brown rice, wholemeal bread, pasta (preferably wholegrain), beans, pulses etc are good sources.

> Nut, oat, rice or coconut milks are good alternatives to dairy and most supermarkets and health food stores stock rice dream and oatly. Beef and milk are sources of natural oestrogen and IGF1, a hormone disruptor that is becoming strongly linked to breast cancer.
Milk maker machines - Click to Purchase

> Consume less fat. Protein obtained from meat products and dairy is generally heavy in saturated fats and is difficult for the body to assimilate. In the western world where 30 - 40% of our daily calories are from fats our breast cancer risk is much higher than it is in Asian countries where fat consumption is 10-20%. The liver is fatty enough in a cancer patient and does not need to add animal fat to its troubles.

> Aim for a sugar free diet. Sugar feeds cancer. By cutting off sugar it cuts off one important food supply to the cancer cells. A better alternative is molasses or farm honey but only in very small amounts. Most honey sold in the supermarket is heat treated to make bottling easier and contains less nutrients. Organic maple syrup is an alternative. Sainsbury's and most supermarkets stock it.


> Aim to be salt free. Salt gives rise to fluid retention and reduces vital oxygen in our cells. We need oxygen in our cells to keep cancer at bay. Tinned soups, savory snacks and ready meals usually have a high sodium content. Lemon juice can be added to food as a substitute for salt. A squeeze of fresh garlic is good too. Solo salt is a good substitute and is sold at most supermarkets including Asda and Safeway. It is sea salt which has 46% less sodium and more potassium and magnesium than other types of salt.

> Drink 2 litres of filtered water per day to keep cleansing the body which is 66% water. This can also be in the form of herbal teas. This will help to flush out the toxins and cellular waste from the blood and lymph. Remember that our tap water contains many impurities which include chlorine, aluminum, pesticides, hormone residues, prozac and other drug residues and lead and so it is advisable to have a water filter. Recycled drinking water in major cities contains oestrogen levels originating from HRT and contraceptive pills.

> Use cold pressed extra virgin olive oil for cooking, organic if possible and preferably those sold in glass bottles as plastics can leach chemicals.

> Make sure that you get enough essential fatty acids in your food. Small oily fish such as mackerel, herring, salmon and sardines are excellent. Also green leafy vegetables and nuts such as brazil, walnuts, hazelnuts and pumpkin seeds.

> Eat small, regular meals.

> Try to avoid citric acid often added to many sauces, tinned tomatoes and other prepared foods.

> Try to avoid monosodium glutamate also known as glutamic acid or disguised as hydrolysed vegetable protein or autolysed yeast extract.

> Moderate alcohol, your liver does not need to work any harder. Alcohol produces fats and sugar and increases the oestrogen levels in the body robbing our cells of vital oxygen.It has been shown that the more alcohol you drink, the greater your risk of breast cancer. Folic acid helps to cut the risk (see the section on supplements). Best to limit consumption to special occasions.

> Try to avoid food that is deep fried, char-grilled or burnt.. The body does not need to add to its toxic burden with more free radicals.

> Try to avoid processed food that is full of chemicals. Stick to food that is in its most natural form, avoiding ready made meals.

> Try to avoid trans fats or hydrogenated fats (bad fats). Many nutritionists believe that trans fats are more harmful to our health than the saturated fats that lurk in meats and full-fat dairy products. Trans fats are produced when vegetable oils are partially hydrogenated, a man-made process that turns a liquid oil into a solid fat to enable it to be used in processed foods. It gives products a longer shelf life. There have been calls in Europe and America to ban trans fats altogether. More than a decade of research show that consumption of trans fats can have adverse effects in health areas such as cancer, diabetes, immunity, reproduction and obesity. Most processed food and ready made meals contain these bad fats. In order to avoid them read all food labels and eliminate products containing hydrogenated fat or hydrogenated vegetable oil. These are more likely to be found in ready-made cakes, pastries, biscuits, hard margarines, crackers, pies and fried foods.

> Try to avoid margarine as most margarines contain hydrogenated fats. Olive oil or pumpkin seed butter are good alternatives.

> Try to avoid smoked foods eg pepperoni, ham, dried meat, some bacon etc

> Reduce chocolate and caffeine as they affect the hormone levels. Caffeine is often found in drinks such as coffee, cola, alcohol and caffeinated drinks. There are a number of coffee and tea substitutes available.

> Try to avoid biochemical additives present in squashes and fizzy drinks eg. aspartame, aspartic acid.

> Microwaves - There are enough studies to view microwaves with suspicion. A study published in the Journal of the Science of Food and Agriculture found that microwaving broccoli destroyed almost 25% more of the disease- protecting nutrients known as flavonoids than boiling. Steaming vegetables lightly is the best way to preserve nutrients other than eating them raw. Analysis of other nutrients revealed similar losses. Microwaving food also causes structural change in food to which we are not well adapted and may possibly pose hazards to our health (The Lancet). In 1989, Swiss Research revealed that eating food thawed or cooked in a microwave oven could cause undesirable changes in blood chemistry. There are also concerns about radiation.

> Teflon, non stick cookware does release toxic gases at high temperatures and their surfaces wear away with use.
See the top quality Danish pans with the titanium ceramic surface

> Food bought in cling film, plastic wrapping or plastic containers ought to be transferred to glass or ceramic containers for storage. Residues from plastic have been shown to mimic hormones, especially oestrogen, and leach into our food and water. Phenol, an endocrine disrupting chemical has been found in plastics. Apart from their potential to mimic oestrogen, they are also known to disturb the body's finely tuned hormonal (endocrine) balance.

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> What about Soya? Soya products have a blocking effect on most minerals (particularly zinc and magnesium). There has been an explosion of new processed soya-based foods such as soya milks, creams, ice creams and yoghurts. These can be hard to digest and the overuse of soya could lead to new intolerances. There is some concern as to whether phytoestrogens mimic oestrogen in the body making them unsafe for women with breast cancer.

COMPLEMENTARY AND ALTERNATIVE DIETS

Dairy-free diet - Based on the idea that a dairy- free diet can prevent cancer. Breast cancer cases are low in China where very little dairy is consumed. Recommended reading...Your Life in Your Hands by Professor Jane Plant and The Plant Programme:Recipes for fighting breast and prostate cancer. The body needs calcium which can be got from other sources, for example, green leafy vegetables, nuts, seeds and beans. If you are between 20-45yrs the recommended calcium intake is 1000mg daily. This increases to 1500mg if you are over 45 years old (see supplements)

Bristol diet - This is part of the Bristol Cancer Help Centre's programme. It encourages people to eat wholefoods, preferably organic, that are low in protein and fat with little or no salt, sugar or stimulants such as caffeine or alcohol.The Bristol Cancer Help Centre has recently changed its name to Penny Brohn Cancer Care. It is a national charity and provides complementary care.
www.pennybrohncancercare.org
National Telephone Helpline - 0845 123 23 10

Gerson diet - The Gerson diet aims to detoxify the body with a regime of raw, organic fresh fruits and vegetables, vegetarian juices and coffee enemas which are claimed to remove toxins from the body. There is no scientific evidence to support the claim that this diet cures cancer. Gerson UK
01204 593746
www.gerson.org - an American site offering advice on the treatment with newsletter and books.

RECOMMENDED BOOKS ON FOOD AND DIET

USEFUL ADDRESSES

ORGANIC DELIVERY SERVICES
www.organic-supermarket.co.uk - lists suppliers of organic produce by region
www.abel-cole.co.uk -organic deliveries to London and the Home Counties
www.fieldfare-organics.com - organic delivery service to London and South East with a range of almost 2, 000 items.
www.Farmaround.co.uk - deliver around London and the North of England
www.flightsorchardorganics.co.uk - delivers to Worcestershire, Warwickshire and Herefordshire.
www.damhead.co.uk - Award winning, stocks a wide range of products. Delivers in and around Edinburgh and Glasgow. Has a nationwide mail order service.
www.macleodorganics.com - organic delivery service in the Highlands and Inverness
www.organicfood.co.uk - Further information

PENNY BROHN CANCER CARE has courses to help cancer patients with the nourishment of their bodies.
Tel: 0845 123 23 10
www.pennybrohncancercare.org

BRITISH NUTRITION FOUNDATION
www.nutrition.org.uk tel: 020 7404 6504

THE SOIL ASSOCIATION The website is a great guide and lists organic retailers, box schemes, farm shops, restaurants, recipes, publications and more.
www.soilassociation.org

WORLD CANCER RESEARCH FUND An international organisation focusing on the relationship between diet and cancer.
www.wcrf.org