Ethnic Foods To Fight Breast Cancer

It is well known that people in different regions of the world have rates of breast cancer that vary considerably. Is this simply because the genetic makeup of certain populations differ? Japanese women have a low rate of breast cancer. If they move to Hawaii, their risk increases, and risk increases further yet if they move to the mainland United States. Clearly genetics alone cannot explain this. So - what does? Studies are increasingly pointing at the role of diet as one explanation.

A recent study looked at the Mexican diet, since Hispanic women have a lower incidence of breast cancer than white non-Hispanic women. It was found that those who consumed a native Mexican diet(right), or a Mediterranean diet(below), had a significantly lower risk of developing breast cancer than those who chose to partake of the traditional western diet.

Last year, a study looked at women who consumed a typical "soy-vegetable" Chinese diet, versus the western diet. Those women who switched over to a western diet had a 60% increased risk of developing breast cancer.

Sadly, countries such as China in the above study, that are adopting our "meat-sweet" western diet, are also beginning to experience our high breast cancer incidence as well.

Action point: Lowering the risk of breast cancer can be fun with this knowledge. Go to your library, bookstore, or online, to find ethnic recipes that look enticing.

For further information on cancer prevention, visit http://www.avoidcancernow.com/.

Lower Cancer Risk With a "Green" Lawn

Spring has arrived! For those in the north, the sound of lawn mowers and sprinklers strum heavenly chords in our souls after a long winter. We think of health and vitality as we watch our children roll in the grass, and exchange boots for bare feet. Is it possible that such a tranquil vision could be concealing a very real danger?

Sadly, it has been demonstrated in credible studies that children exposed to home and garden pesticides have a significantly elevated risk of developing leukemia and lymphomas. Have you seen those signs posted by commercial lawn companies to keep dogs off the lawn for a period of time? Dogs that live in households that use herbicides containing 2,4-dichlorophenoxyacetic acid (a chemical found in most common weed killers), are twice as likely to die from cancer. In that study, dogs were looked at because it is felt they have more contact with the lawn than humans. As a mother of boys I stand to disagree! Is this really a concern? According to the Environmental Protection Agency, Americans apply 90 million pounds of herbicides and pesticides on their lawns every year.

OK. You understand the risk. You decide to skip the weed killer and let nature rule. But how do you keep up with - or have a lawn that is somewhat presentable living next to - the Jones's that make their lawn a priority? A few tips:

Mow high and often

Add grass seed to thicken the grass and choke out weeds

Consider mulching

If you choose to fertilize, choose "organic" fertilizers from a reputable nursery. Many nurseries now carry alternatives to chemical weed killers as well

If weeds are a concern, trying pulling them, killing them with hot water, replacing lawn with rocks or other forms of landscaping, or simply tolerating them.

Remember, "Weeds are flowers too, once you get to know them." -Eeyore, from A.A.Milne's "Winnie the Pooh"







For further information on cancer prevention, visit http://www.avoidcancernow.com/.

Safe Summer Grilling - Cancer Prevention Tips

What would a summer picnic be without the grill going? Yet, studies show us that eating grilled foods may raise our risk of developing cancer. As we spring into the summer months of picnics, parties, and that wonderful aroma and taste of grilled food, what can we do to celebrate the taste of the season, without raising our risk of cancer?

Tips for Cancer Prevention:

1. Use Natural Charcoal. Conventional charcoal may contain additives/toxins, including those labeled as carcinogens.

2. Use a fire chimney instead of lighter fluid. Lighter fluid contains petroleum distillates, known carcinogens.

3. Choose rare over well-done with beef (with the exception of hamburger that should always be well-done). Those who choose their cuts of beef rare or medium rare appear to have a lower risk of stomach cancer than those who prefer them well-done.

4. Marinate meats for an hour before cooking. Marinating meats greatly reduces the formation of heterocyclic amines, cancer causing substances produced in grilling meats.

5. Grill vegetables. Grilling vegetables does not result in the formation of the cancer causing substances that can occur with grilling meat, and has the added benefit of adding to the list of "5 to 9."

Eating 5 to 9 servings of fruits and vegetables a day lowers the likelihood that you will have to hear that dreaded phrase, "You Have Cancer." For further information on cancer prevention, visit the web site for Avoid Cancer One Day At A Time.

Avoiding Cancer One Day At A Time Wins National Book Award

(Austin, Texas) March 28, 2008 - Avoiding Cancer One Day At A Time (ISBN 1592981593, Beavers Pond Press, 2007) was selected as the best Body/Health book of 2007 by Reader Views Annual Literary Awards. Reader Views Annual Literary Awards were established to honor writers who self-published or had their books published by a small press, university press, or independent book publisher.

“Reader Views reviews more than 2,000 books per year from budding authors who have worked hard to achieve their dream of being published,” Reader Views Managing Editor Irene Watson says. “Our Annual Literary Awards recognize the very best of these up-and-coming authors, all talented writers who we know have very promising writing careers ahead of them.”

The Reader Views Annual Literary Awards are granted in 20 fiction and 30 nonfiction categories, as well as 15 specialized, sponsored categories. Avoiding Cancer One Day At A Time was also selected best Body/Health book of 2007 in the Midpoint Trade Books category. The entries are judged by Reader Views reviewers, all avid readers with a wide range of experiences, considered experts in the respective fields.

About Avoiding Cancer One Day At A Time

Avoiding Cancer One Day At A Time is an authoritative, good-humored and remarkably practical book on how people can alter their lifestyles and add years to their lives. It describes do-able prevention and sets a needed example for American health care, where research and resources disproportionately address diagnosis and treatment to the neglect of keeping people healthy in the first place. This is an easy read, loaded with practical information - from everyday environmental hazards, to avoidance of carcinogenic lifestyle choices, to a deep and useful discussion of preventive nutrition. And there is a terrific recipe collection which could be expanded into a book of its own.

Avoiding Cancer One Day At A Time (ISBN 1592981593, Beavers Pond Press, 2007) may be purchased over the Internet at www.avoidcancernow.com, at Amazon.com or at local independent book stores.

Ten Tips To Lower Colon Cancer Risk

March Is Colorectal Cancer Awareness Month!

How many of us have lost a loved one to colorectal cancer? Too many - since colon cancer is the second leading cause of cancer deaths in the USA. Thankfully, at least 60 percent of colon cancer deaths can be prevented by timely screening alone. In addition, certain lifestyle practices may lower the risk of developing polyps or cancer in the first place. Here is our top ten.

1. Relish salads - Green leafy veggies are high in folic acid, vitamin B6, and lutein, all of which are associated with a lower risk of developing colorectal cancer. Top them off with a little extra virgin olive oil based dressings and a few berries for an extra punch.

2. Step into the sun - Vitamin D obtained through moderate, sensible sun exposure, has been shown to significantly lower the odds that colon cancer will darken our lives.

3. Give beans about it! - Countries with the highest bean consumption have a lower death rate from colon cancer. As an extra step, saponins, a phytochemical found in beans, might prevent colon cancer cells already present from multiplying.

4. Stand up and dance - Women who exercise more than four hours per week, drop their risk of colorectal cancer 40 percent.

5. Stay away from "cancer sticks" - Studies on smoking and colon cancer are inconsistent, but the risk of rectal cancer is nearly doubled for those who puff.

6. Consider fiber more important than a component of cute clothes - While U.S. studies fail to show a protective effect of fiber on colon cancer, European studies with a higher intake of fiber (35 grams) show promise. A study published in the journal Lancet suggests that people with a low average fiber intake can drop their risk of colon cancer by 40 percent - simply by doubling daily fiber.

7. Go Whole - Whole grains appear to lower the risk - especially the risk of rectal cancer.

8. For us ladies - The calcium we use to keep our bones strong does not appear to lower the risk of colon cancer, at least in postmenopausal women, but it does make it less likely that we will experience regrowth of colon polyps - some of which can lead to cancer.

9. Don't dedicate your life to your job - Certain occupations, such as fire-fighting, raise the risk of colon cancer. Familiarize yourself with workplace risks. More on this later.

10. Be a lean machine - Obesity, especially in men and younger women, raises the risk of developing colorectal cancer. Our January 11th blog entry describes the connection. In the studies "younger women" are considered those aged 50 to 69. Parden me while I retreat to send a love note to that researcher that makes me a babe!

Of course, screening is very important in lowering deaths from colorectal cancer. Current guidelines can be found here. Taking a thorough family history and sharing it with your health care provider is imperative. In some cases, screening should begin much earlier. Many people put off screening - and for a multitude of obvious reasons! See our recent post for insights on turning this dreaded task into a cause for celebration!For further information on cancer prevention, visit our web site, or read "Avoiding Cancer One Day At A Time: Practical Advice for Preventing Cancer."

Colonoscopy Party!

Last week, I was able to check off something that has been on my to-do list for 19 years!

To be entirely truthful, as a more than mildly neurotic type A first-born physician daughter, it has been on my list of things to make my mother do for almost two decades.

She did make a few attempts to follow her doctor's advice to screen for colon cancer over those years. That was her explination for the dozen or so "stool test cards" that I found stashed in the back of her nightstand. She said she knew screening was important enough not to throw them away. Hmmm...

After all, her children co-authored the book "Avoiding Cancer One Day At A Time!" She has heard the statistics. According to the CDC, 60 percent of colon cancer deaths could be prevented through timely screening.

So - why now? She made the appointment before the recent news report that the cancer death rate is decreasing largely due to screening colonoscopies. I could argue that it was the influence of the cute young male physician she is seeing - who looks to be closer in age to her oldest grandson than her daughter (that's me.) It could be that she actually read our book cover to cover, and wants to hang around for her grandsons that adore her. But, knowing my Mom, it was a reason to break up the monotonous winter months with a celebration. Colonoscopy Party!

Sitting in the waiting room amidst other "designated drivers" was an experience unto itself. Unlike a typical doctors office where eyes seldom meet, it was more like a book club experience. Conversation flowed fluently. Watching people leave the waiting room with relief spread across their faces (both the patients and the drivers), reminded me of that solaceful look on kids faces as they throw their caps in the air at high-school graduation. Something was completed, and they could move on and forward to the next step in their lives. As for my mother, she looked like she had just competed her PhD! One small polyp later, she can move on. Ten years if it was a hyperplastic polyp, five if it was an adenomatous (pre-cancerous) polyp, before she has to let the thought of scheduling a colonoscopy clutter her busy mind again.

Perhaps if we recommended colonoscopies be followed with a celebration - like graduation - fewer people would be diagnosed with late-stage cancer, and many would have polyps removed even before they become cancerous. Just think, the greeting card industry could play a role in cancer prevention!

For more information on cancer prevention, visit our web site, and make sure to read our book, "Avoiding Cancer One Day At A Time: Practical Advice for Preventing Cancer."

No Fluoride Baby!

I wrote some time ago about the new recommendations regarding fluoride in babies, and was surprised to hear recently (not really surprised), that some health care programs in our country continue to teach about the importance of using fluoridated water for infants. News hits the headlines, but is quickly forgotten.

Last year, the American Dental Association (ADA) announced that infants from birth to a year of age should not be given formula mixed with fluoridated water. They concluded that not only does this fail to protect infants teeth - it can actually damage them, causing a cosmetic problem termed "fluorosis." Worse yet, it appears that infants given fluoridated water are more likely to develop osteosarcoma, a bone cancer most commonly seen in adolescent boys. Though osteosarcoma is rare, it is the second leading cause of childhood cancers following blood related cancers.

Action point: Talk to anyone you know that has an infant on formula and make sure they are aware of this. Formula should be mixed with bottled water, or tap water that has been filtered to remove fluoride. As for the bottle, choose glass or bisphenol A free plastic (available at stores such as Whole Foods.) More about that in another post.

See our blog entry Water,Water Everywhere, What Is Safe to Drink? for a discussion of other possible carcinogens in our water supply, and what we can do to protect our children. For further information on cancer prevention, visit our web site.

Cancer Proof Your Travels!

When we think of international travel hazards, thoughts drift to Montezuma's revenge and terrorism. Yet, another danger lurks beyond our boundaries. Whereas 10 percent of cancers in the US are caused by infection, that number increases to 25 percent worldwide. Many of these potentially cancer-causing infections can be avoided through knowledge and vigilance. A few to be aware of while enjoying your international adventures:

1. Schistosomiasis - bladder cancer due to the parasitic infection, schistosomiasis, is the leading cause of death in men aged 20 to 44 in Egypt. Schistosomiasis is an infection spread through snails in fresh water. The parasites can penetrate through unbroken skin, and cause chronic inflammation in the bladder that can lead to cancer. Regions where this is found include the Nile River valley in Egypt, Lake Malawi in Africa, as well as certain regions in Southeast Asia, Southern China, Northern South America, the Middle East, and the Caribbean. The parasites are not found in the ocean, and chlorinated water is considered safe.

2. Liver flukes - commonly found in East Asia and especially northeast Thailand, are a significant cause of bile duct cancer. Liver flukes are contracted by eating raw or undercooked freshwater fish that have been contaminated by the parasite. Avoid freshwater sushi when traveling in these regions.

3. H.pylori - infection with the bacteria H.pylori is considered the leading cause of gastric cancer. Gastric cancer has been declining in the US, but remains the fourth most common form of cancer worldwide. It is acquired through person to person contact and ingesting contaminated water and food. When traveling, choose water sources that have been treated with chlorine (and then filtered when possible) or "safe" bottled water. If you develop symptoms of peptic ulcer disease (80-90 percent of cases are due to H.pylori,) consult your health care provider.

4. Hepatitis B - is the leading cause of liver cancer worldwide, responsible for roughly 80 percent of cases. While many cases are sexually transmitted, often the source of transmission is unknown. It is much more contagious than HIV, and can be transmitted even by sharing a toothbrush. Consider immunization, and take precautions around any sources of blood products - even toothbrushes.

5. HIV - is well known for the cancers it can lead to - and its rising incidence, especially in Africa. Before traveling, and travel to Africa in particular, review "universal precautions" on the CDC website listed below.

6. HTLV-1 - Human T cell lymphotrophic virus (HTLV) is a virus rarely found in the US, but infects an estimated 15 to 20 million people worldwide. Of these, roughly 2 to 5 percent will develop adult T cell leukemia/lymphoma. HTLV-1 is most commonly found in Japan, but also occurs in parts of South America, the Caribbean, Papua New Guinea, and central and west Africa. The infection is transmitted through blood, sexually, and from mother to child through breastfeeding.

If you plan to travel internationally, check out the CDC's website to see what infections are endemic in that region and precautions to take. Here at home, as many are keenly aware of with the advent of the HPV vaccine, infections can predispose to cancer as well. Of the 10 percent of cancers in the US caused by infection, a significant number are related to sexually acquired infections. Practice safe sex wherever you are!

For further information on cancer prevention, visit our web site, or read "Avoiding Cancer One Day At A Time: Practical Advice for Preventing Cancer."

Recreation Reduces Breast Cancer Risk

A study due to be published in the March issue of "Epidemiology," entices us to find entertaining ways to exercise to reduce our risk of developing breast cancer. The researchers, noting that epidemiological studies have shown breast cancer risk to be reduced 30 to 40 percent in highly physically active women, evaluated the effect of moderate to vigorous recreational activity on breast cancer in Polish women.

The results: Total adult lifetime activity decreased the risk of breast cancer.

The breakdown was as follows:

- Moderate to vigorous recreational activity 26 % reduction
- Outdoor activites 19 % reduction
- Heavy physical work 40 % reduction
- Combined high intensity exercise 25 % reduction

And, according to the study, it is never too late to begin. Women who increased their recreational activity in their 50's, had a significantly lower risk of developing breast cancer.

Action point: Find a recreational activity you enjoy, preferably one you can share with your partner, friends, or children. A few ideas:

- Tennis
- Hiking (my favorite, many hiking trails worldwide makes this a lasting hobby)
- Rock climbing
- Kayaking/canoeing
- Dancing
- Gardening
- Skiing
- Any game that can be played with children

The best exercise is something you enjoy, even crave, and return to again and again for fun and enjoyment.Reference: Peplonski, B. et al. "Adult Lifetime Physical Activity and Breast Cancer." 2008. Mar; 19(2):226-236.

For further information on cancer prevention, visit our web site, or read "Avoiding Cancer One Day At A Time."

Copyright 2008, Turtle Lake Publications.

Stress May Raise Cervical Cancer Risk: Should We Worry?

In a society where we are all "stressed out," we can add another entry to our worry list.

Stress may increase the risk of developing cervical cancer. A study published this month in "Annals of Behavioral Medicine," found that women who felt more stressed had a poorer immune response to HPV, the virus that causes the inflammation that can lead to cervical cancer. Before losing sleep for a night, let's look at the study. There is something we can do!"

But...but...but, my life is stressful!!!"

It is true that many stressors are beyond our control. Job changes happen. Relationships change. Illness occurs. Financial pressures abound in the current market. But, this study did not find a difference in the objective levels of stress in a woman's life. The difference was in how stressed women "felt!"A study some time back in Sweden showed a similiar scenario with breast cancer. There was no difference in breast cancer based on objective measures of stress in women's lives, but those who "felt" more stressed had an increased incidence.

Even if we can't change our life situations, we can try to find them less stressful. Here are a few tips:

- Try to arrive everywhere you go ten minutes early

- Set limits, don't be afraid to say no

- Play music that relaxes you and brings back pleasant memories

- Try yoga

- Go to sleep. Issues that seem insurmountable at night can often be solved in the light of day

- Declutter your life

- Try visualization. Imagine yourself beyond the current stressful event, in your ideal situation

Life is stressful enough, without worrying that it will raise our risk of cancer! For further information on cancer prevention, visit our web site, or read "Avoiding Cancer One Day At A Time".

Copyright 2008, Turtle Lake Publications