Category Archives: Cancer Prevention

Let the Season Joys Boost Your Immune System, Not Stress Ruin Your Happiness

Holiday Season is approaching! Are you excited? Or stressed out? The primary cancer risk factors during holidays are diet and stress. We covered the diet factor in our Newsletter December issue, and focus on coping stress here.

Holiday realities

The holidays are both a wonderful and stressful time of the year. Besides the usual work loads and family commitments, we have new functions, as we rush around trying to meet looming deadlines. Parties and social events, holiday shopping, decorating, trips, holiday meals, going to the new movie releases, entertaining guests, … see how much we try to cram into the festive season! It gives me a headache just naming all the things.

The key danger of stress

Now imagine doing all that. It’s certainly a recipe for stress. Holiday stress normally falls into categories of financial, physical, psychological/emotional drains. Stress has a negative effect on your health. This is not just a theory. Many studies have found key mechanistic evidence at the cellular level. Chronic stress and/or depression can increase the body production of cytokines, that is, immune-modulating substances. One of them is called interleukin-6 (IL-6). High serum levels of IL-6 have been linked to risks for several adverse conditions, such as cardiovascular disease, type 2 diabetes, mental health complications, and some cancers.

The relationship between stress and cancer is complex. Many factors may come into play. However, research has demonstrated that stress factors (e.g., the death of a spouse, divorce, social isolation, and medical school examinations) alter some white blood cell functions and promote immune dysfunction. Taken together, stress reduction is of importance for many health reasons.

Win control over stress with top 8 effective tips:

Since stress can translate into negative changes in the body, this year I challenge you to have the least holiday stress ever, and let the joyful spirit of the season boost your immune system! I’m here to help you achieve that.

1. The keywords are Prioritize, Be realistic, and Simplify (PBS). So, plan ahead based on PBS.

2. Take it easy. Make the holidays enjoyable rather than perfect. If a card cannot get to its destiny on time, give the person a surprise call on that holiday morning! If you don’t feel like cooking or baking, buy some packaged prepared meals as an alternative, or go without one or two “traditions”. Instead of spending hours in the malls or sitting in the traffic, shop online for gifts to save time and get good deals.

3. Tap the resources within your family, from neighbors and friends. Do what you enjoy, and make it fun for everyone. If you love decorating trees and hate shopping or dishwashing, trade chores within the family, so everyone picks up their favorite task.

4. Create a budget within your means to avoid “New Year Depression” on debt. Folk wisdom tells us to shop ahead of time for bargains. However, we all can be creative and spend less, believe it or not. If your budget doesn’t allow you to buy expensive gifts, buy a small one. Everyone appreciates a gift regardless of its size. If it’s too costly to attend a fancy party, organize a new, fun activity to celebrate at home or go to a movie.

5. Listen to your body and take care of it. If you are tired, acknowledge it; if you need a treat or massage, get it; and if exercises or physical activities make you feel good, go for it. Also, be sure to get enough sleep.
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6. Practice stress-relieving techniques, particularly those that work for you. Breathe deeply, meditate freely, visualize a peaceful scene, or listen to soothing music. Enjoy some quiet time or “down” time for yourself, especially when you feel over-stressed or under uncomfortable conditions. Caution! Just because the letters in desserts can be used to spell stressed, it doesn’t mean you need to relieve stress with desserts. Avoid over-eating, particularly high sugar and/or high calorie foods.

7. Laugh, laugh, and laugh! Laughter is an effective medicine.

And perhaps the most important tip of all is:

8. The holiday season is a time of Family, Friends and Fun! Connecting with others for laughter and love is the best stress-reliever and most effective immune-booster. And remember, for some, this is a time of loneliness and depression. Invite them to your home; show kindness to them. If you are alone during the holidays, reaching out to help others can benefit your own physical and psychological well-being.

If you like this post, please share it. Sharing is caring and giving.

Photo Credits: By dtweney; By Just a Temporary Measure

Breast Cancer Prevention Is for Everyone

In October, we increase nationwide awareness for breast cancer. Remember: both men and women can get breast cancer. The most important factor is catching it early, because at an early stage, the cancer is most treatable, and can be closely monitored if you’re at increased risk.

How to catch it early:

1. Recognize symptoms/signs.

2. Consult your physicians especially if you have a family history of breast cancer.

3. Get mammograms, and if necessary, MRI.

What are common symptoms that you shouldn’t ignore?

1. A lump in the breast, sometimes an area of lumpiness, which can be found through regular self-examination.

2. The lump is not always painful or visible, but can be felt.

3. Any change in the skin around the nipple.

4. Unexpected inversion of the nipple.

5. Breast pain or discomfort.
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6. Weight loss.

7. Signs that indicate the cancer could be spreading, such as a lump in the underarm area or bone pain, or other symptoms depending on the organ/tissue affected.

Cancer is such a scary, horrible and challenging disease. Although early detection is the key, “prevention is better than cure.” Always. There are things you can control.

How to prevent breast cancer:

1. Keep informed and educated, do so beyond health promotion events or cancer awareness campaigns.

2. Avoid your exposure to radiation, toxic chemicals and carcinogens (cancer-causing agents). Particularly, start limiting the use of chemical cleaner wherever you can.

3. Quit alcohol consumption and smoking. When combined with genetic or inherit factors, drinks and cigarettes enhance several cancers’ risks.

4. Live a healthy lifestyle, eat plenty of fruits and vegetables, exercise, and sleep well.

5. Maintain a healthy weight, because the link between body fat and cancer risk has been proven.

In short, these are essential things everybody can do in Breast Cancer Awareness Month and a year around.

25 Unbeatable Ways to Strengthen Your Immune System

Your immune system is your body’s natural defense against diseases. Its functions range from fighting off harmful bacteria and viruses to destroying potentially cancerous cells. However, our immune systems are under attack in our daily lives from a variety of sources such as free radicals in the body, bacteria, UV radiation, environmental pollutants, and stress. It’s critical not only to ensure your immune system is always healthy but to maximize its natural defense function. Luckily, there are actions we can take to achieve this goal. This post shows you how.

1.  Eat a healthy diet. Mindfully include immune-boosting foods to everyday meals.
2.  Exercise and be physically active, from all-body workouts, running, walking, and dancing to gardening. The key is to keep moving.
3.  Cultivate a new hobby that’s physically demanding, makes your heart beat faster, and your blood circulate better. As a result, you’ll become more fit.
4.  Practice quietness. A quiet mind may promote inner peace and relaxation.
5.  Take a hot bath or shower. Soaking in a warm bath is another way of relaxation.
6.  Get enough sleep. Lack of sleep or sleep deprivation can impair immune system function.
7.  Reduce stress. Everybody gets stress from different areas of life. There can be a long list of stress management tips, but not all work for everyone. Have fun discovering and developing whatever works for you.
8.  Be kind. According to a good friend of mine who is an experienced oncologist, my dad’s prolonged life was certainly attributed to his extraordinary kindness, which made this doctor want to learn more about my dad’s kindness.
9.  Appreciate the “little things” in life and always maintain a positive and grateful attitude. Research found that individuals who have a negative frame of mind have difficulty properly recruiting their immune response and thereby pose a higher risk for illness compared with those with a positive attitude.
10. Get outdoors. Whether you walk, ski, bike or hike, the combination of enjoying the beauty of nature and a dose of exercise boosts the immune system.
11. Maintain a clutter-free home and workplace, because clutter is a stress-trigger. Clear those mental clutters, too.
12. Laugh and smile often. Laughter boosts your immune system at no cost. The more folks laugh, the less depression they experience. If you have any difficulty laughing, seek “Laughter Yoga”, by checking out a local group that practices it.
13. Have a sense of humor. Yes, some people have more of a funny bone than others. Yet, many people just don’t foster their funny side, a dimension that almost everyone possesses in some ways.
14. Practice deep breathing and stay calm. Count 1,2, 3… before any anger takes over.
15. Nurture your emotional well-being and be happy. If you don’t promote emotional health, your physical body will pay the price. Emotions are intimately involved in the initiation and progression of cancer, cardiovascular disease, and HIV.
16. Take time off, and take breaks during the day.
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18. Take whatever it takes to maintain a healthy weight. Remember, it could be a fun marathon, rather than an overnight remedy.
19. Stop eating sugar. Sugar suppresses the immune system; even a teaspoon of sugar can reduce the activity of your body’s natural killer cells for hours. There are many wonderful foods that help boost your immune function, explore them and replace sugar.
20. Eat more soups, especially chicken soup.
21. Drink a lot of water. If possible, filter your drinking/cooking water.
22. Drink more tea, especially green tea.
23. Get plenty of fresh air; in particular, keep your indoor air clean and fresh.
24. Deal with any health concern even a pain or an unusual spot as soon as possible. Fix any small problem for the optimal function of the big machine – your body.
25. Develop good relationships around you. A strong family bond, a happy marriage, and good friendships can help you during good and tough times.

Bonus: Take multivitamin and mineral supplements to ensure an adequate supply of the essential nutrients that are needed by your body yet lacking from your diet. However, make sure you take a quality-controlled supplement rather than “just another supplement” or “cheap supplement” (see the tips on our website).

Our immune system is effective most of the time. Following the above tips will remarkably boost your immune system and promote your happiness.

If you like this post, please share.

Photo credit: By thephotographymuse

Infection Is a Risk Factor for Cancer

We have discussed the association of salmonella typhi with gallbladder cancer in the last post. Let’s look at more examples on this topic.

Helicobacter pylori is linked to both gastric cancer and MALT lymphoma (a form of lymphoma involving the mucosa-associated lymphoid tissue, often in the stomach); Chlamydia pneumoniae to lung cancer; Streptococcus bovis and/or Enteroccocus faecalis to colon cancer.

Although research has shown that certain bacteria are associated with human cancers, their role in cancer is of complex. Convincing evidence links some species to the formation of cancer while others appear promising in the diagnosis, prevention or treatment of cancers. However, you might wonder how bacteria infection could lead to cancer. Here I provide you some insights.

Bacteria may cause cancer through:

1. Chronic infection. Some bacterial toxins can negatively impact the process that controls the normal cell cycle and cell growth, others disrupt the cellular signaling pathways that regulate normal cell death, consequently promoting cancerous growth. In addition, infection-induced immune response may release immune modulating substances from inflammatory cells, contributing to carcinogenesis.

2. DNA damage. Bacteria can produce free radicals – very unstable but highly reactive with other molecules. They can bind to DNA and cause DNA mutation, thereby altering the genes that control normal cell division and cell death. Cancer is initiated when uncontrolled growth of abnormal cells takes place.

3. Weakened or suppressed immune system. The immune system is an important line of defense for any toxins or diseases including cancer. Toxins or pathogens sometimes can get away from the host’s immune system to survive, and then modify one’s immune function. When its function is compromised, the immune system no longer recognizes and fights bacteria or toxins as foreign bodies, nor gets rid of them.

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Certain individuals are more susceptible to cancer-causing infections.
Incidence of certain cancers may vary among populations or geographic regions.
It often takes years or decades between acquiring the infection and getting cancer.

Take-home-message:

Chronic infection is a risk factor for cancer. Staying away from or treating the infection may prevent it.

Photo illustration: Color-enhanced scanning electron micrograph showing Salmonella typhimurium (red) invading cultured human cells

Photo credit: Rocky Mountain Laboratories, NIAID, NIH

Cancer Got a New Name – Numbers of Human Toll and Economic Burden

“Cancer’s human toll, in terms of suffering and death, is tragic and largely preventable.” Also, cancer is the world’s top “economic killer” and likely the leading cause of death, according to a new report from the American Cancer Society presented at 2010 World Cancer Congress in China (Aug. 18-21).

The following figures illustrate cancer costs globally and nationally:

“We now know that without immediate intervention, the burden of cancer will grow enormously in low- and middle income countries, with demands on health care systems and economic costs that are more than these developing economies can bear,” said John R. Seffrin, PhD, CEO of the American Cancer Society.

The good news is that approximately 40% of cancers are potentially preventable – a message from the International Union Against Cancer (UICC) and the World Health Organization (WHO).
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The question is: Is there any way to fight cancer at a lower economic cost?

Cancer prevention by daily nutrition through a healthy diet is, at least, one effective strategy that can be put into action by individuals in a broader population with less economic burden.

Think about it. What do you do to your body? What does the environment do to your body? And what does the society promote (fat, fast food,…)?

“Sow melon, reap melon; sow beans, reap beans.” ─ Chinese Proverb

A Cancer-protective Salad ─ How to Combine Beneficial Foods I’ve Discussed

A Cancer-protective salad is a colorful salad on sight, composed of immune boosting foods and cancer-fighting antioxidants. Here I show you how to prepare it:

Use green leafy veggies as basis: Spinach or Romaine lettuce or combination.
Build on colors: Broccoli, tomatoes, onions, mushrooms, or carrots. Fruits such as peach, orange or grapes are welcome mixers.
Include protein: Chicken or fish (e.g. salmon). In addition, beans, eggs (hard-boiled then sliced or diced), nuts and seeds can be good choices for vegetarians.
Mix with cancer-fighting ingredients: Avocado, olive oil, minced garlic, or even lemon. Red wine vinegar or freshly-ground pepper can also be used.
Garnish with healthy herbs: Basil, chives, rosemary or your favorites, fresh or dried. They go with the above salad components easily. Don’t have herbs? Sprinkle a few pieces of green onions.
Don’t forget raisins ─ a tasty trick! Alternatively, add grapes for natural sweetness, much healthier than synthetic sweeteners and sugar.

You might say, oh, I know this … I eat them… Surely, many people know it, but amazingly many more people load their salads with processed red meat, cheese, unhealthy fats/dressing, and much worse — salt. Knowledge without action is powerless.

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Cancer-fighting synergy from various foods
Rich fiber diet ─ an aid to reduce risks of cancer and heart diseases
Wise substitutions in ingredients
Healthy cooking and preparation

Bonus ─ a lunch to dinner recipe: By adding whole wheat pasta into it, the colorful dish turns into your time-saving dinner with heart-healthy and cancer-protective benefits!

Photo credit: by http://www.freeimages.com/photo/salad-1317825 & CPD

Tomatoes and Tomato-rich Diet on Cancer Prevention

Tomatoes are loaded with a wide variety of nutrients and antioxidants, delivering a broad range of health benefits… What you can take away from this post is how to maximize its cancer prevention potential through an easy, tasty diet.

Lycopene found in tomatoes is a strong antioxidant, and has been suggested to function as a protective factor against prostate cancer. Also, there is controversy raised over “Lycopene or tomato extract reduces prostate cancer risk”. Thus, the impact of tomatoes on prostate cancer risk holds no established promise for now.

However, there is a large body of evidence — that a diverse diet rich in fruits and vegetables can reduce the risk of prostate cancer, as well as that of other cancers.

Countless combination of tomatoes with fruits and veggies can serve you a heart healthy and cancer prevention diet. Here I share a very simple one based on my own experience – fresh tomatoes and basil leaves from the homegrown garden.

The dishes you can make:
1. Tomato basil salad
2. Tomato basil pasta
3. Tomato basil soup
4. Tomato basil sauce
5. Tomato basil pasta salad (my favorites — whole wheat pasta, Farfalle pasta)
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7. Add other colorful veggies or healthy ingredients to tomato basil dishes or sandwiches.
You’ve got the idea….

To make it delicious and healthy, certainly mix the dish with such ingredients as olive oil, garlic, or lemon juice, but little or no salt.

Tip: Basil herb is better used fresh in cooked dishes, either as marinate or garnish, or toss — add at the last moment, as cooking dissolves its flavor.

Remember, one nutrient alone won’t help you combat any cancer. The key is to regularly consume a variety of nutrients and antioxidants from natural food sources, as the overall benefits of a fruit-vegetable-rich diet on cancer prevention are validated.

How often do you eat tomatoes? What’s your favorite recipe with tomato? We appreciate it if you share.

Photo credit: by topfer

Delicate Mushrooms Are Strong Supporters for a Healthy Immune System

Do you eat mushrooms? I love them, white button mushroom, Portobello mushroom, fragrant mushrooms (Shiitake in Japanese name) etc. are used in many of our dishes.

Immune function, particularly natural and cell-mediated immune response, is critical to preventing and controlling infection and tumor. Nutritional food is one of strategies to efficiently modulate the immune cell response. Mushrooms have been among foods that possess immune modulating properties.

The most common mushroom in the US is the white button mushroom found in every supermarket and available year round. Studies indicate that they can enhance natural and cell-mediated immune response, and promote efficient defense mechanisms against microbial invasion and tumor development.

Fragrant mushroom has always been one of my favorite ingredients added to our family cuisine – the taste is delicious! That’s why one of my must-packed items from my China trip is dried fragrant mushrooms. They have long been reserved as both a delicacy and medicinal food. Fragrant (or Shiitake) mushroom can strengthen immune system through its component called lentinan, which stimulates the production of T lymphocytes, macrophages, and natural killer cells, as well as interleukins, the biologically active modifiers of inflammation and immunity.
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Advice: It’s always safe to clean mushrooms thoroughly and cook them before consuming them, in order to avoid carcinogens or toxic compounds from any pesticides and any pathogens on the surface of raw mushrooms.

Photo credits: by Bura ; by frankenstoen

Garlic—Its Healing and Preventative Properties and How to Reap Maximal Benefits for Your Immunity

Garlic (allium sativum) is a spice, a medicinal herb, one which is becoming popular as a natural product against health problems such as cardiovascular disorders, immune dysfunctions, and cancer. In particular, both epidemiological and laboratory findings have demonstrated that garlic consumption reduces cancer incidences of the stomach, colon, breast and cervix.

What is the science behind the wonders and mystery of garlic’s properties? Here I sum up how it may boost the immune system and lower cancer risks.

1. Anti-microbial: Garlic protects effectively against bacteria, viruses, fungi and parasites, without damaging your normal cells. This natural antibiotic, unlike synthetic ones, has an affect on a broad spectrum of microorganisms with little or no resistance from the body. So it can work as your long-lasting agent for preventing and fighting infections.

2. Anti-inflammatory: Garlic acts as an antioxidant, inhibiting the secretion of inflammatory mediators/factors, reducing the migration of neutrophils, antagonizing the oxidation by free radicals, and stimulating immune response.

3. Anti-carcinogenic: Its anticancer properties are rather complex, and have been proposed to function through a number mechanisms that include scavenging of free radicals, increasing availability of substance(s) and enzymes that detoxify genetic damaging chemicals, assisting with DNA repair, and inhibiting tumor cell proliferation.

Furthermore, research suggests the anticancer effect of Allicin, a major component of garlic, is associated with its immune stimulatory properties. It’s of interest that garlic can be useful as a natural remedy against immune suppression. Apparently, suppression of immune response is linked with increased risk of cancer or other malignancies.

The next question is how you can turn scientific knowledge into a practical aide for your own health. Incorporating garlic into your diet requires a few guidelines to gain most of benefits from it. Things to consider are:

The amount—How much is enough? How many cloves a day?
Although accumulated evidence supports the health benefits of garlic, additional studies are needed to determine the quantity required by humans to minimize cancer risk. The current suggestion is to eat a minimum of two medium-sized cloves daily, based on a recent study that used garlic extract concentration equivalent to an adult’s intake. This amount can be increased to five cloves, again based on consumption of Asian adults.

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The best way to consume garlic is to eat in raw (i.e. in its natural form). However, cooked ones are fine except for microwaving, which destroys much of the effective components. Some scientists claim that lightly cooked, crushed garlic provides similar health benefits found in raw garlic.

Crushed or not crushed?
Crushing may be best, since it enables the beneficial components to be released. Crush or chop the garlic at room temperature and allow it to sit for about 15 minutes.

How to reduce garlic’s odor and unpleasant breath?
Personally, I find cooking a dish with garlic and parsley together helps reduce the odor. After a meal, brush your teeth (including tongue) thoroughly. Since this concern is beyond the scope of this post, you may find solutions from other resources such as How to Get Rid of Garlic Smell and Garlic Breath Removal.

Supplements as an alternative—garlic pill or not?
Garlic supplements have some advantages, since eating lots of garlic isn’t always practical and/or socially appealing. The bottom line is—there is no clear evidence whether the pill provides the same benefits as garlic or its extracts, and whether the effective compounds detected in garlic remain potent after manufacturer’s processing. Also, depending on your health needs, you may wish to consult with your physician.

After all, maintaining immune stimulation can significantly reduce the risk of cancer. So, enjoy your daily dose of garlic!

What’s your take on garlic? Do you have a favorite recipe to share?

Photo credits: by nkzs ; by vieux bandit

The infection may be gone, but the risk may not.

My father had pulmonary tuberculosis nearly 4 decades ago. Clinically, it had been considered healed tuberculosis after timely treatment along with years of monitoring. Even until 2 years ago before diagnosis of lung cancer, the only thing showing on his chest X-ray was a localized calcification (i.e., calcium deposition, a mark of healed lesion in his case) without any visible changes. Also, he was symptomless concerning any upper-respiratory diseases. Unexpectedly, there were some lung malignancies clearly showing on his very last chest X-ray in 2009 — one that appeared significantly different compared with the one taken 2 years prior.

Virus_1259076_untitled There are countless similar stories regarding the link between personal histories of infectious diseases and cancer. A friend of mine died of liver cancer in his 40s — a real tragedy given his age. It turned out that he had hepatitis (infected with hepatitis B virus) when he was young.

It’s scientifically proven with regards to infection-associated cancer. Pancreatic inflammation appears to increase the risk of pancreatic cancer, and some patients with pancreatic cancer had history of pancreatitis. A history of urinary tract infection is currently accepted as a risk factor for developing bladder cancer, and has been positively linked to the development of renal cell carcinoma (kidney cancer), with notably elevated risks for men with a history of smoking.

An infective agent is linked to some of the most common cancers. Human papilloma virus (HPV, also called “wart virus”) is responsible for cervical cancer, one of the most common cancers affecting women. A two-fold danger exists with this disease. First, HPV is highly transmissible and considered the most common sexually transmitted infection in most populations; second, most women infected with the virus may become negative within 2 years, or HPV infection can persist for years in the body without causing any problems. However, women with persistent high-risk HPV infections are at the greatest risk for developing cervical cancer. A recent study showed that a sexually transmitted bacterial infection (known as trichomoniasis) has been linked to increased risk for advanced prostate cancer – the illness that strikes nearly 200,000 American men each year.
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This doesn’t mean that you’ll develop cancer if you have any infection or inflammation, because infection alone usually does not lead to cancer. However, it does mean that you need to control your infection, get it treated timely, and thereafter be vigilant about any cancer risk factors and live a healthy lifestyle.

Photo credit: by Leonardini

Cancer Prevention Daily

Lifestyle for Staying Cancer-free & Solutions to Cancer Prevention