Download Diet, Lifestyle & Staying Well

Diet, Lifestyle & Staying Well
Paul Reilly, ND, L.Ac., FABNO
Seattle Cancer Treatment & Wellness Center
National Director of Naturopathic Medicine - CTCA
1
2
Risk Factors for Cancer
•
•
•
•
•
Tobacco 30%
Diet 30%
Infection 5%
Alcohol 3%
Pollution 2%
•
•
•
•
•
Reproductive Factor 3%
Family history 5%
Sedentary Lifestyle 5%
Occupational 5%
Other 12%
(Harvard Center for Ca Prevention)
3
Nature or nurture?
• Swedish twins study
• 44,788 pairs of twins
• 10,803 cases of cancer
• genes explained risk as follows
–prostate cancer - 42% of risk
–colon cancer - 35% of risk
–breast cancer - 27% of risk
–lung - 26% of risk
–most other cancers - <25% of risk
4
“Change the environment”
Food
Supplements
Exercise
Clean Environment
5
Just know this...
• Change the internal environment
that allows cancer to grow and you
have changed everything related to
risk and even recovery if cancer
already exists
6
Development of Cancer
7
“Let your food be your
medicine and your medicine
be your food”
Hippocrates
8
How Foods Fight Cancer
• Antioxidants can slow damage to DNA
• Phytochemicals change gene expression
• Vitamins help repair DNA
• EFA’s regulate growth signals & inflam.
• Fiber enhances cell-cell communication
• Regulation of hormones
• Enhancement of detoxification
9
Paleolithic Nutrition
•Avg daily intake
– 3000 calories
– 251 grams protein
– 71.3 grams fat
– 333.6 grams complex carbs
– 45.7 grams fiber
10
Nat’l Health & Nutrition Survey
•Less than 10% of Americans consume 5
serving of fruits and vegetables daily
• 40% had no fruit or juice
• 50% had no garden vegetables
• 70% had no fruit or veg. High in vitamin C
• 80% had no fruit or veg. high in
carotenoids
11
Top 3 American Vegetables
•#1: French fries
–Account for 25% of all “vegetables”
consumed in US
•#2: Iceberg Lettuce
–(90% water)
•#3: Tomato
–catsup & salsa
12
So What do I eat?
American Heart Assoc
ATKINS
Macrobiotic
13
So What do I eat?
American Heart Assoc
ATKINS
The “Real Food” Diet
Macrobiotic
14
Dietary Guidelines
•EAT LOTS:
–Vegetables: (tomato, crucifers, garlic/onions)
–Fruit: (apples, citrus, berries, apricots etc)
–Lean protein (seafood, whey, soy, non-fat
yogurt, beans)
–Complex carbs: (whole grains, beans, fiber)
–Good fats (olive oil, nuts, flax meal)
–Herbs: (shitake mushrooms, ginger, curry etc)
–Other: fermented foods, green tea, pure water.
15
Dietary Guidelines
•Whole unrefined, unprocessed foods
•Half plate should be vegetables
•Eat a “rainbow” of color daily
•Chew food well
•1 oz water for every 2 pounds wt
•Organic when available
16
Dietary Guidelines
•Minimize or Avoid:
– Commercial beef, pork & poultry
– alcohol
– full fat dairy products
– sugar and desserts
– microwaved foods
17
Dietary Guidelines
•“Just Say No”:
–High fructose corn syrup
–Margarine, trans fats, partially
hydrogenated fats, deep fried foods
–Processed meats, nitrates, smoked
meats (esp charred)
–“fake foods”, colorings , additives
18
Superfoods
•
•
•
•
•
•
•
Spirulina
Sprouts
Bee Pollen
Whey protein
Pomegranite
Green tea
Garlic & onion
•
•
•
•
•
•
Beets
Apples
Blueberries
Turmeric & Ginger
Coconut
Mushrooms
19
FISH OILS
• Increased intake of fish oils is associated
with reduced risk of cancer incidence and
metastasis
–Breast( Nutr. Ca. 1989;12:61)
–Colon (Gastroenterology 1993;105:1317)
–Prostate (Antican. Res. 1996;16:815)
• Reduces inflammation & heart disease
20
Alcohol and Cancer
Type of
Cancer
# studies
% increase
per drink
Tobacco
synergy
Breast
60
10%
Colon
45
5%
Rectal
45
5%
Liver
25
20%
Oral
>50
30%
Yes
Esophagus
30
30%
Yes
21
Sugar & Cancer
• High sugar diets are associated with increased
risk of several cancers.
–Breast - Lancet 1996;347:1351
• Br. Ca. Res. & Tx. 1997;42:243
• Nutr. Ca. 1982 ;1:27
–Colorectal - Int’l J. Ca 1997;72:56
• Int’l J. Ca. 1998;75:40
• Nutr. Ca. 1987;10:181
• Ca. Epid. Biomarker Prev. 1997;6:67
22
Rachel Carson - Silent Spring
• “For the first time in the history of the world,
every human being is now subjected to contact
with dangerous chemicals. ...The synthetic
pesticides have been so thoroughly distributed
throughout the animate and inanimate world that
they occur virtually everywhere”
23
Pesticides
24
Toxins in Human Fat
• 5 toxins found in 100% of samples.
– dioxins, styrene, xylene, ethylphenol, 1,4
dichlorobenzene.
• 9 toxins found in 91-98% of samples.
– benzene, toluene, DDE, three dioxins, furans,
ethyl benzene and chlorobenzene
• PCBs found in 83% and lindane in 87%
• 20 toxic compounds found in 76% of all samples
25
Pollution Effects
• Cancer, leukemia, lymphoma
• CFS
• Fibromyalgia
• MCS
• Autoimmune disease
• Inflammatory bowel disease
26
Pollution Effects
• Allergies & asthma
• Neurodegenerative disease
• Endocrine disease
• Infertility & Reproductive disorders
• Autism
27
Most Contaminated
• strawberry
• bell pepper
• spinach
• cherries (US)
• peaches
• canteloupe (Mexico)
28
Most Contaminated
• celery
• apples
• apricots
• green beans
• grapes (Chile)
• cucumbers
29
Least contaminated vegetables
• Onions
• Avocado
• Sweet corn
• Pineapple
• Mango
• Asparagus
• Sweet Peas
• Kiwi fruit
• Banana
• Cabbage
• Broccoli
• Papaya
30
Less contaminated foods
• Organically grown, seasonal produce
• Wild caught salmon and sardines
• Nuts in shells
• Organically raised grains and livestock
• Olive & coconut oil
31
General guidelines
•Buy organic & local when available
•Eat foods when in season
•Wash all produce
•Eat low on the food chain
•Avoid GMO foods
•Grow an organic garden
32
Water
•Don’t drink unfiltered tap water
•Test your home water for contaminants
•Best is spring water
•Avoid unnecessary bottled water
33
Insulin, Obesity & Cancer
• Obesity could account for 14% of all cancer
deaths in men and 20% in women
– NEJM 2003;348:17
• 60% higher risk of Colon cancer with higher
levels of insulin. 90% increase with higher waist
circumference.
– JNCI 1999;91:1147
34
Insulin & Cancer
• Hyperinsulinemia is a risk factor for breast
cancer -Br. Ca. Res. Tx. 1996;38:239
– Ca. Causes Control 1996;7:605
• Serum C peptide is higher in breast cancer
cases than controls
– Int. J Ca. 1992;52:511
• High insulin levels may be the best predictor of
whether a woman’s breast cancer recurs
– ASCO Mtg 5/23/2000
35
Lifestyle
36
At home
• Remove shoes
• Keep air circulating
• Avoid pressboard, synthetic carpets etc
• Use non-toxic cleaners etc
• Reduce AC & heat use
• Switch to compact fluorescent lights
• Use air purifiers and houseplants
37
Mind-Body Connections
• Chronic stress depletes your immune system,
slows healing and repair and contributes to
illness
• Reverse effects of stress with sleep, positive
activities, and relaxation
• Exercise reduces most of the negative effects of
stress
38
Exercise
• Reduces risk of all major killers (Cancer, heart
disease, diabetes, obesity, htn,)
• Improves energy
• Improves brain function
• One in 3 Americans will get cancer. One in 7
active Americans will get cancer
• Regular exercise reduces breast cancer risk by
30% (Am J Epid 2003)
39
Plant purifiers
• Areca palm
• Peace Lily
• Rubber plant
• Spider plant
• English Ivy
• Gerbera Daisy
• Snake Plant
40
What about supplements?
•3 day USDA food consumption studies
of 21,500 individuals
•Not one person consumed 100% of
RDA for all 10 essential nutrients
41
Limitations of RDA
•Prevent deficiency dz, not promote
health
•Doesn’t account for biochemical
individuality
•Does not meet needs of those with
increased demands or illness
42
Vitamin D
• Reduces cancer rates at 16 sites (Antica. Res.
2006;26:2687)
• Low vit D assoc with increased cancer incidence
& mortality ( JNCI 2006) (Am. J. Pub. Health
2006)
• Increasing vit D by 25 nm/l assoc with 17%
reduction in ca incidence, 29% reduction in ca
mortality and 45% reduction in dig system ca
mortality (JNCI 2006;98:451)
43
Serum Vit D & breast cancer
risk
Serum Vit D (nm)
RR for breast ca
<30
1.0
30-45
0.57
45-60
0.49
60-75
0.43
>75
0.31
Carcinogenesis 2008;29:93
44
Increased Demand for Nutrients
• Methionine
•
(vit. B-6,)
• Homocysteine (bad)
•
(vit. B-6, B-12, Folic acid)
• Cysteine, taurine(good)
45
A Good Multivitamin
•Vitamin A 5000iu
•Mixed Carotenes
10,000-25,000 iu
•B vits 10-50 mg
•Vitamin C 10003000mg
•Vitamin D 400-800 iu
•Vitamin E 200-400 iu
•Vitamin K 1 mg
•
•
•
•
•
•
•
•
•
Calcium 500-1000 mg
Magnesium 400-800
Zinc 15-30 mg
Copper 1-2 mg
Selenium 200 mcg
Chromium 200 mcg
Iodine 150 mcg
Boron 2-3 mgm (?)
Iron (?)
46
Putting it all together
•Healthy Diet
•Don’t smoke
•Alcohol in moderation, if any
•Stay Active
•Maintain Healthy weight
•Take time for fun
•Sleep
•Take high quality vitamins
47
48