Eat More Vegetarian Meals for Cancer Protection

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Many diseases that affect people these days, cancer is among the most feared. But despite a wealth of scientific data, most people remain unaware of how they can reduce their risk of developing cancer. According to the National Cancer Institute, as much as 80 percent of all cancers are due to identified factors, and thus are potentially preventable. Thirty percent are due to tobacco use, and as much as 35 percent to 50 percent are due to foods. It is easy to control these and other risk factors.

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What Is Cancer?

Cancer begins as a single abnormal cell that begins to multiply out of control. Groups of such cells form tumors and invade healthy tissue, often spreading to other parts of the body. Carcinogens are substances that promote the development of cancerous cells. They may come from foods, from the air, or even from within the body. Most carcinogens are neutralized before damage can occur, but sometimes they attack the cell's genetic material (DNA) and alter it. It takes years for a noticeable tumor to develop. During this time, compounds known as inhibitors can keep the cells from growing. Some vitamins in plant foods are known to be inhibitors. Dietary fat, on the other hand, is known to be a promoter that helps the abnormal cells grow quickly.

Fiber Fights Cancer

In 1970, British physician Dennis Burkitt observed that a high-fiber diet reduces diseases of the digestive tract. He observed that in countries where diets are high in fiber (that is, plant-based diets), there were fewer cases of colon cancer. Around the world, this has proven true. The highest fiber intakes are found in nonindustrialized nations where meat is scarce and plant foods fill the menu. Animal products contain no fiber. The U.S. and other Western nations whose diets are based upon animal products have the highest rates of colon cancer.

While no one is certain exactly how fiber protects against digestive tract disorders, there are several possibilities. By definition, fiber cannot be digested by humans early in the digestive process. It moves food more quickly through the intestines, helping to eliminate carcinogens. It also draws water into the digestive tract. The water and fiber make fecal matter bulkier, so carcinogens are diluted.

Bile acids are secreted into the intestine to help digest fat; there, bacteria can change the acids into chemicals that promote colon cancer. Fiber may bind with these bile acids and evict them from the intestines.¹ Also, bacteria in the colon ferment the fiber creating a more acidic environment which may make bile acids less toxic.

Fiber is also protective against other forms of cancer. Studies have shown that stomach cancer and breast cancer are less common on high-fiber diets.^2,3 Fiber affects levels of estrogens in the body. Estrogens are normally secreted into the intestine, where the fiber binds with the hormone and moves it out of the body.⁴ Without adequate fiber, the estrogen can be reabsorbed from the intestine into the bloodstream. High levels of estrogen are linked to a higher risk of breast cancer.

In the U.S., the average daily fiber intake is 10 to 20 grams per day. Experts recommend 30 to 40 grams per day. The best sources of fiber are whole grains, beans, peas, lentils, vegetables, and fruits. Foods that are closest to their natural state, unrefined and unpeeled, are highest in fiber.

Fat Raises Cancer Risks

Cross-cultural studies have revealed that the populations with the highest levels of fat consumption are also the ones with the highest death rates from breast and colon cancer. The lowest rates are in groups with the lowest consumption of fats.⁵ Migration studies help to rule out the influence of genetics.⁶

Many studies indicate that fat in foods increases one's risk for cancer, and it may also adversely affect breast cancer survival rates for those who have cancer.⁷

Although the total amount of fat one eats is of concern, there is evidence that animal fat is much more harmful than vegetable fat. One study noted a 200 percent increase in breast cancer among those who consume beef or pork five to six times per week. Dr. Sheila Bingham, a prominent cancer researcher form the University of Cambridge, notes that meat is more closely associated with colon cancer than any other factor.⁸ Meat and milk are also linked to both prostate and ovarian cancers.⁹

How Fat Affects Cancer Risks

Fat has many effects within the body. It increases hormone production and thus raises breast cancer risks. It also stimulates the production of bile acids which have been linked to colon cancer.

The average diet in the United States is about 37 percent fat. The National Cancer Institute suggests that people lower that percentage down to 30 percent; however, studies have shown that fat intake should be well below 30 percent to have an anti-cancer affect. Ten to 15 percent is more likely to be helpful.

The Importance of Vegetables

Not only are vegetables low in fat and high in fiber, they also contain many cancer-fighting substances. Carotenoids, the pigment that gives fruits and vegetables their dark colors, have been shown to help prevent cancer. Beta-carotene, present in dark green and yellow vegetables, helps protect against lung cancer and may help prevent cancers of the bladder, mouth, larynx, esophagus, breast, and other sites.

Vegetables such as cabbage, broccoli, kale, turnips, cauliflower, and Brussels sprouts contain flavones and indoles which are thought to have anti-cancer activities.

Vitamin C, found in citrus fruits and many vegetables, may lower risks for cancers of the esophagus and stomach. Vitamin C acts as an antioxidant, neutralizing cancer-causing chemicals that form in the body. It also blocks the conversion of nitrates to cancer-causing nitrosamines in the stomach.

Selenium is found in whole grains and has the same antioxidant effects as vitamin C and beta-carotene. Vitamin E also has this effect. Caution is advised in supplementing selenium, which is toxic in large doses.

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Alcohol

Excessive intake of alcohol raises one's risks for cancers of the breast, mouth, pharynx, and esophagus. When combined with smoking, these risks skyrocket. It also raises risks for stomach, liver, and colon cancers.¹⁰

Vegetarians Are Better Off

All the evidence points to a low-fat, high-fiber diet that includes a variety of fruits, vegetables, whole grains, and beans, as being the best for cancer prevention. Not surprisingly, vegetarians, whose diets easily meet these requirements, are at the lowest risk for cancer. Vegetarians have about half the cancer risk of meat-eaters.¹¹

Vegetarians have higher blood levels of beta-carotene. They consume more vitamin C, beta-carotene, indoles, and fiber than meat-eaters. Vegetarians also have stronger immune systems. German researchers recently discovered that vegetarians have more than twice the natural killer cell activity of meat-eaters.¹² Natural killer cells are specialized white blood cells that attack and neutralize cancer cells. Also, vegetarians tend to eat more soy products than meat-eaters. Soybeans contain many substances that are anticarcinogens, including lignans and phytoestrogens. A diet that is rich in soybeans may be one reason for the lower incidence of breast cancer in Asia.

Conclusion

A cancer prevention diet is one that is high in fiber, low in fat (especially animal fat), and includes generous portions of fruits and vegetables. It also minimizes or excludes alcohol. The best diets are pure vegetarian diets.

References
1. Kritchevsky D. Diet, nutrition, and cancer: the role of fiber. Cancer. 1986;58:1830-6.
2. Risch HA, Jain M, Choi NW, et al. Dietary factors and the incidence of cancer of the stomach. Am J Epidemiol. 1985;122:947-59.
3. Lubin F, Wax Y, Modan B, et al. Role of fat, animal protein and dietary fiber in breast cancer etiology: a case control study. J Natl Cancer Inst. 1986;77:605-12.
4. Goldin BR, Adlercreutz H, Gorbach SL, et al. Estrogen excretion patterns and plasma levels in vegetarian and omnivorous women. N Engl J Med. 1982;307:1542-7.
5. Lan HW, Carpenter JT. Breast cancer: incidence, nutritional concerns, and treatment approaches. J Am Diet Assoc. 1987;87:765-9.
6. Minowa M, Bingham S, Cummings JH. Dietary fiber intake in Japan. Human Nutr Appl Nutr. 1983;37A:113-9.
7. Wynder EL, Rose DP, Cohen LA. Diet and breast cancer in causation and therapy. Cancer. 1986;58:1804-13.
8. Bingham SA. Meat, starch, and non-starch polysaccharides and bowel cancer. Am J Clin. Nutr 1988;48:762-7.
9. Rose DP, Boyar AP, Wynder EL. International comparisons of mortality rates for cancer of the breast, ovary, prostate, and colon, and per capita food consumption. Cancer. 1986;58:2363-71.
10. Breslow NE, Enstrom JE. Geographic correlations between cancer mortality rates and alcohol-tobacco consumption in the United States. J Natl Cancer Inst. 1974;53:631-9.
11. Phillips RL. Role of lifestyle and dietary habits in risk of cancer among Seventh-day Adventists. Cancer Res. 1975;35(Suppl):3513-22.
12. Malter M. Natural killer cells, vitamins, and other blood components of vegetarian and omnivorous men.Nutr and Cancer. 1989;12:271-8.

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Tart Cherry

Parts Used & Where Grown

Tart or sour cherry is a variety of cherry grown worldwide that is often used in cooking and in making fruit syrups and other concentrates.^{1, 2} Tart cherry juice and concentrate are available as supplements in North America.

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How It Works

Tart cherries are especially high in anthocyanins, a type of flavonoid with strong antioxidant activity demonstrated in both test tube and double-blind human studies.²⁵²⁶These and other flavonoids found in tart cherries have also been shown to have anti-inflammatory effects in test tube and animal studies.^{27, 28, 29}

How to Use It

A daily intake equivalent to 100 to 120 cherries or at least 80 mg anthocyanins is recommended. This is typically supplied by 16 to 24 ounces of a tart cherry juice blend, one ounce of liquid tart cherry juice concentrate, or 400 mg of tart cherry juice concentrate in tablets or capsules.

Possible Deficiencies

There is no human requirement for tart cherry or anthocyanin, so deficiencies are not possible.

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Interactions with Supplements, Foods, & Other Compounds

At the time of writing, there were no well-known supplement or food interactions with this supplement.

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Side Effects

Some people are allergic to cherries,³⁰ and should consult a knowledgeable doctor before using tart cherry products.

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Blackberry (Dewberry, European Blackberry, Rubus fructicosus)

Uses:-

Common names:

Dewberry, European Blackberry

Botanical names:

Rubus fructicosus

Parts Used & Where Grown

Blackberries grow in wet areas across the United States and Europe. A few species of blackberry exist: Rubus fructicosus is the most common European species and Rubus canadensis is a common North American species. While the leaves are used most frequently for medicinal preparations, the root is sometimes used as well.

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How It Works:-

Common names:

Dewberry, European Blackberry

Botanical names:

Rubus fructicosus

How It Works

The presence of large amounts of tannins give blackberry leaves and roots an astringent effect that may be useful for treating diarrhoea.⁶ These same constituents may also be helpful for soothing sore throats.

How to Use It

The German Commission E monograph recommends 4.5 grams of blackberry leaf per day.⁷ Blackberry tea is prepared by adding 1.5 grams of leaves or powdered root to 250 ml of boiling water and allowing it to steep for 10 to 15 minutes. Three portions per day should be drunk. Alternatively, one may use 3–4 ml of tincture three times each day.

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Interactions:-

Common names:

Dewberry, European Blackberry

Botanical names:

Rubus fructicosus

Interactions with Supplements, Foods, & Other Compounds

At the time of writing, there were no well-known supplement or food interactions with this supplement.

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Side Effects:-

Common names:

Dewberry, European Blackberry

Botanical names:

Rubus fructicosus

Side Effects

Tannins can cause nausea and even vomiting in people with sensitive stomachs. People with chronic gastro-intestinal problems might be particularly at risk for such reactions. Taking blackberry leaf or root preparations with food may reduce risk of gastro-intestinal problems in some people.

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Aloe vera

Botanical names:

Aloe barbadensis, Aloe vera

Parts Used & Where Grown

The aloe plant originally came from Africa. The leaves, which are long, green, fleshy, and have spikes along the edges, are used medicinally. The fresh leaf gel and latex are used for many purposes. Aloe latex is the sticky residue left over after the liquid from cut aloe leaves has evapourated.

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Botanical names:

Aloe barbadensis, Aloe vera

How It Works

The constituents of aloe latex responsible for its laxative effects are known as anthraquinone glycosides. These molecules are split by the normal bacteria in the large intestines to form other molecules (aglycones), which exert the laxative action. Since aloe is such a powerful laxative, other plant laxatives such as senna or cascara are often recommended first.

Topically, it is not yet clear which constituents are responsible for the wound healingproperties of aloe.²³ Test tube studies suggest polysaccharides, such as acemannan, help promote skin healing by anti-inflammatory, antimicrobial, and immune-stimulating actions. Aloe’s effects on the skin may also be enhanced by its high concentration ofamino acids, as well as vitamin E, vitamin C, zinc, and essential fatty acids.

Aloe has been used to treat minor burns.²⁴ Stabilised aloe gel is applied to the affected area of skin three to five times per day. Older case studies reported that aloe gel applied topically could help heal radiation burns,²⁵ and a small clinical trial found it more effective than a topical petroleum jelly in treating burns.²⁶ However, a large, modern, placebo-controlled trial did not find aloe effective for treating minor burns.²⁷

Two small controlled human trials have found that aloe, either alone or in combination with the oral hypoglycaemic drug, glibenclamide, effectively lowers blood sugar in people with type 2 (non-insulin-dependent) diabetes.^{28, 29}

An aloe extract in a cream has been shown effective in a double-blind trial in people with psoriasis.³⁰

How to Use It

For constipation, a single 50–200 mg capsule of aloe latex can be taken each day for a maximum of ten days.

For minor burns, the stabilised aloe gel is applied topically to the affected area of skin three to five times per day. Treatment of more serious burns should only be done under the supervision of a healthcare professional. For internal use of aloe gel, two tablespoons (30 ml) three times per day is used by some people with conditions such as Crohn’s disease and ulcerative colitis(see precautions below). For type 2 diabetes, clinical trials have used one tablespoon (15 ml) of aloe juice, twice daily. Treatment of diabetes with aloe should only be done under the supervision of a qualified healthcare professional.

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Botanical names:

Aloe barbadensis, Aloe vera

Interactions with Supplements, Foods, & Other Compounds

At the time of writing, there were no well-known supplement or food interactions with this supplement.

Interactions with Medicines

Certain medicines interact with this supplement.

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Botanical names:

Aloe barbadensis, Aloe vera

Side Effects

Except in the rare person who is allergic to aloe, topical application of the gel is generally safe. For any burn that blisters significantly or is otherwise severe, medical attention is absolutely essential. In some severe burns and wounds, aloe gel may actually impede healing.⁵²

The latex form of aloe should not be used by anyone with inflammatory intestinal diseases, such as Crohn’s disease, ulcerative colitis, or appendicitis. It should also not be used by children, or by women during pregnancy or breast-feeding.⁵³

In people with constipation, aloe latex should not be used for more than ten consecutive days as it may lead to dependency and fluid loss. Extensive fluid loss may lead to depletion of important electrolytes in the body such as potassium.

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How To Get Great Curve Fitness

As a woman your exercise program includes a variety of different needs that you want to meet. You want to loose excess body fat, tone, and build curves so that you look your best. Read on to discover how to get great curve fitness.

Women generally head to the machines for their workout and they usually choose a treadmill or step master and a multi exercise piece of equipment, as well as a few other machines. But what is very common is for a woman to walk right past the free weights.

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Have you seen those infomercials where they are busy telling you that in just 4 weeks you can have that luscious sculpted body? Remember they tell you that your curve fitness is only several thousand dollars away but it comes with a training video. Exercise all your body parts without out ever changing equipment.

After doing some quick math do you decide to give up the gym membership and put the payment on your new miracle machine which will only take a few years to pay off and wow in no time you are going to have those vivacious curves from your curve fitness workout.

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What would you say if I told you could do just that and only spend one payment? What would you say if I told you that you wouldn’t need to dedicate an entire room to your equipment? What would you say if I said free weights were your curve fitness workout and all that you need?

One of the biggest problems with those fancy machines besides cost is that they are complicated. They are hard to set up, hard to configure, hard to understand, and believe it or not it’s going to be hard to get that curve fitness.

For curve fitness you don’t need to spend a fortune and you don’t need a complex workout. With a proper workout you can get those vivacious curves in no time. And the great thing about free weights is the ease of changing the routines.

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Although free weights are a cheap and easy way to get curve fitness there are other options. Pilates is another option that is affordable, requires little space, and it’s an easy way to create curves through the use of resistance.

For curve fitness that entails toning the abs there is good news and bad news. The bad news is that the abs are the hardest area of the body to get into shape but don’t give up it can be done with some serious determination. Now the good news is you require no equipment to work the abs. There are many exercises that can tone the muscles and walking or jogging helps burn calories.

You know that it seems it’s always the stomach that gets to hold all those calories and although they are the easiest spot to put the extra weight on they are the hardest to get rid of.

Now that you know how to get great curve fitness without spending a fortune and having to operate a complex piece of equipment.

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Vitamins & Minerals

What Are Vitamins and Minerals?

Vitamins and minerals make people's bodies work properly. Although you get vitamins and minerals from the foods you eat every day, some foods have more vitamins and minerals than others.

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Vitamins fall into two categories: fat soluble and water soluble. The fat-soluble vitamins — A, D, E, and K — dissolve in fat and can be stored in your body. The water-soluble vitamins — C and the B-complex vitamins (such as vitamins B6, B12, niacin, riboflavin, and folate) — need to dissolve in water before your body can absorb them. Because of this, your body can't store these vitamins. Any vitamin C or B that your body doesn't use as it passes through your system is lost (mostly when you pee). So you need a fresh supply of these vitamins every day.

Whereas vitamins are organic substances (made by plants or animals), minerals are inorganic elements that come from the soil and water and are absorbed by plants or eaten by animals. Your body needs larger amounts of some minerals, such as calcium, to grow and stay healthy. Other minerals like chromium, copper, iodine, iron, selenium, and zinc are called trace minerals because you only need very small amounts of them each day.

What Do Vitamins and Minerals Do?

Vitamins and minerals boost the immune system, support normal growth and development, and help cells and organs do their jobs. For example, you've probably heard that carrots are good for your eyes. It's true! Carrots are full of substances called carotenoidsthat your body converts into vitamin A, which helps prevent eye problems.

Another vitamin, vitamin K, helps blood to clot (so cuts and scrapes stop bleeding quickly). You'll find vitamin K in green leafy vegetables, broccoli, and soybeans. And to have strong bones, you need to eat foods such as milk, yogurt, and green leafy vegetables, which are rich in the mineral calcium.