| Diet
and exercise can be powerful tools when trying to prevent cancer.
Nearly two-thirds of Americans with cancer survive for more than five
years after diagnosis. Appropriate weight, a healthful diet, and a
physically active lifestyle are particularly important because
survivors' risk for new cancers or other chronic illnesses are higher
than normal. 1. Beans: Beans contain a number of phytochemicals, which have been shown to prevent or slow genetic damage to cells. While this makes beans beneficial for helping to reduce your risk of many types of cancer, specific research has suggested they are especially potent in preventing prostate cancer. As an added bonus, the high fiber content of beans has been connected with a lower risk of digestive cancers. 2. Berries: The two most widely studied cancer-fighting compounds in berries are ellagic acid (richest in strawberries and raspberries) and anthocyanosides (richest in blueberries). Ellagic acid is believed to help prevent skin, bladder, lung, and breast cancers, both by acting as an antioxidant and by slowing the reproduction of cancer cells. The anthocyanosides in blueberries are currently the most powerful antioxidants known to scientists and are beneficial in the prevention of all types of cancer. 3. Cruciferous Vegetables: (broccoli, cauliflower, cabbage, kale) Cruciferous vegetables-like broccoli, cauliflower, cabbage, and kale-are rich in a variety of compounds that have been shown to slow cancer growth and development in a number of laboratory studies. Other larger human studies have shown that cruciferous vegetables can help to reduce the risk of lung, stomach, colorectal, prostate, and bladder cancers. 4. Dark Green Leafy Vegetables: Leafy-green vegetables-like romaine lettuce, mustard greens, chicory, and Swiss chard-are rich sources of antioxidants called carotenoids. These compounds scavenge dangerous free radicals from the body before they can promote cancer growth. The vegetables are also rich in folate, a vitamin shown to reduce the risk of lung and breast cancer. 5. Flaxseed: Flaxseed in the form of oil and meal contains phytoestrogens believed to reduce the risk of breast, skin, and lung cancer. Research on the potency of flaxseed as an anti-cancer food is still underway. | 6. Garlic:
(including onions, scallions, leeks, and chives): Garlic contains a
number of compounds believed to slow or stop the growth of tumors. One
such compound, diallyl disulfide, appears to be especially potent in
protecting against skin, colon, and lung cancer, though it is not known
exactly how it functions. 7. Grapes: Grapes and wine contain a chemical called resveratrol, which has been shown to be a potent antioxidant and anti-inflammatory agent. Resveratrol is thought to work by preventing cell damage before it begins. Red and purple grapes are the richest sources of resveratrol. 8. Green Tea (decaf): Green tea is a rich source of a class of flavonoids known as catechins. Laboratory studies have shown that the catechins present in green tea are able to slow or prevent the development of cancer in colon, liver, breast, and prostate cells. 9. Soy: Soy is rich in isoflavones, compounds that have been shown to protect against cancer of the bladder, cervix, lung, and stomach. Soy also contains components that resemble some of the body's natural hormones. These components may be beneficial in preventing breast and prostate cancers. 10. Tomatoes: The anti-cancer compound in tomatoes, lycopene, has been shown to be especially potent in combating prostate cancer. This compound appears to be more easily absorbed if the tomatoes are eaten in processed form-either as tomato sauce, paste, or juice. In addition to preventing prostate cancer, lycopene may also protect against breast, lung, stomach, and pancreatic cancer. 11. Whole Grains: Whole grains contain a variety of anti-cancer compounds, including fiber, antioxidants, and phytoestrogens. When eaten as part of a balanced diet, whole grains can help decrease the risk of developing most types of cancer |
| The Top 10 Anti-Inflammatory Foods These foods fight the invisible inflammation that silently threatens our health. By Jack Challem FROM (http://www.dlife.com, a website for people with diabetes) Processed sugars and other high-glycemic starches increase inflammation, just as they raise blood sugar, according to an article in the March 2002 American Journal of Clinical Nutrition. Aspirin, ibuprofen, and many other drugs reduce inflammation, but they pose a risk of side effects and no doctor’s going to suggest taking these drugs on a regular basis because your CRP is elevated. However, many foods have anti-inflammatory benefits, and the only side effects are other stellar health benefits. Here are 10 of the best: Salmon. Coldwater fish, including salmon, contain anti-inflammatory fats called omega-3s. Wild salmon has more of these super-healthy fats than does farmed salmon. Grass-fed beef and other animal foods. As opposed to traditional, grain-fed livestock, meat that comes from animals fed grass also contains anti-inflammatory omega-3s, but in lower concentrations than coldwater fish. Free-range livestock that graze in pastures build up higher levels of omega-3s. Meat from grain-fed animals has virtually no omega-3s and plenty of saturated fat. Cooking tip: Unless it’s ground, grass-fed beef may be tougher, so slow cook it. Olive oil is a great source of oleic acid, another anti-inflammatory oil. Researchers wrote in the October 2007 Journal of the American College of Nutrition that those who consume more oleic acid have better insulin function and lower blood sugar. Shopping tip: Opt for extra-virgin olive oil, which is the least processed, and use it instead of other cooking oils. Other “cold-pressed” or “expeller-pressed” oils can be good sources, too. | Salads. Dark-green
lettuce, spinach, tomatoes, and other salad veggies are rich in vitamin
C and other antioxidants, nutrients that dampen inflammation. Suggestion: Opt for olive oil-and-vinegar salad dressing (vinegar helps moderate blood sugar) and skip the croutons. Cruciferous vegetables. These veggies, which include broccoli, cauliflower, Brussels sprouts, and kale, are also loaded with antioxidants. But they provide one other ingredient — sulfur — that the body needs to make its own high-powered antioxidants, such as one called glutathione. Cherries. A study in the April 2006 Journal of Nutrition showed that eating cherries daily can significantly reduce inflammation. Cherries are also packed with antioxidants and relatively low on the glycemic index. Tip: Frozen cherries are available all year long and make a tasty dessert with a little yogurt or cheese. Blueberries. These delectable fruits are chock-full of natural compounds that reduce inflammation. Blueberries may also protect the brain from many of the effects of aging. Frozen are usually less expensive than fresh—and just as good. Turmeric. This spice contains a powerful, natural anti-inflammatory compound, according to a report in the August 2007 Biochemical Pharmacology. Turmeric has long been part of curry spice blends, used in southern Asian cuisines. To use: Buy powdered curry spice (which contains turmeric and other spices) and use it as a seasoning when pan-frying chicken breasts in olive oil. Ginger. This relative of tumeric is also known for its anti-inflammatory benefits, and some research suggests that it might also help control blood sugar. Suggestion: Brew your own ginger tea. Use a peeler to remove the skin off a piece of ginger, then add several thin slices to a cup of hot water and let steep for a few minutes. Green tea. Like fruits and vegetables, green tea contains natural anti-inflammatory compounds. It may even reduce the risk of heart disease and cancer. |