Author avisha Categories Blog, Cancer Coaching, Food & Nutrition Posted on 0 Comments

Common Food Preservatives. Know What You Are Eating!

Food preservatives are added to MANY of our food items to give them a longer shelf life.  They are added to foods that go bad quickly and are found in all kinds of products in our grocery stores.

It is of interest to note that different types of preservatives work in different ways. Some prevent the growth of bacteria and mold.  Others prevent delicate fats from going rancid.

There are many different types of preservatives used. And while the most commonly used ones are “approved,” this doesn’t mean that they are necessarily healthy.  Added to this, foods with preservatives tend to be more processed and less-nutritious foods to begin with.  Not a good 1-2 punch for cancer prevention.

So let’s learn more about a few common food preservatives.

SALT

Back in the day, before that advent of refrigeration, salt was used to preserve food.

But in today’s day and age, with the advent of refrigeration, salt is not needed for food preservation nearly as much. But our taste buds still seem to crave it on an epic scale. The average American eats over 3,400 mg of sodium per day, well over the recommended 2,300 mg/day. Much of this is because salt is found in many processed foods.

According to Harvard Health:

“… reducing dietary salt (table salt that is only sodium, chloride and iodine) will lower blood pressure, reduce the risk of heart attack and stroke, and save lives.”

So, salt is one of those all-too-common food preservatives that most of us will do better with less of.

Nitrites (nitrates and nitrosamines)

 

Nitrites are preservatives added to processed meats. They’re not bad in and of themselves, but they do turn into harmful chemicals called nitrosamines. Nitrosamines are carcinogens found in cigarette smoke. Nitrites form nitrosamines when they are cooked at high heat, and sometimes even when exposed to the high acid environment of the stomach.

Nitrites are added to meats to keep the pink-red colour and prevent “browning.” They are found mainly in bacon, ham, sausages and lunch meats.

Of note, processed meats have been linked with colon cancer. Because of the nitrites? Perhaps, but either way, nitrosamines are a confirmed health-buster.

Since nitrosamines (from nitrites) are the bad guys and are formed by cooking nitrites at high heat, what are nitrates?

Nitrates are naturally found in many healthy foods like vegetables. They’re especially high in beets.

Sometimes our enzymes or gut bacteria change these healthy nitrates into nitrites. However, they rarely form nitrosamines.

BHA & BHT

Have you seen BHA & BHT on any packaging?  Perhaps on cereal packages or in gum?

“BHA/BHT has been added to the package to help maintain freshness?”

BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) are preservatives.  They are antioxidants added to many processed foods. The main way BHA and BHT work is by preventing fats from going rancid. Are they safe? Well, they’re approved for use as a preservative in small doses. However, some studies have shown that they can cause cancer in animals at high doses.

So how do we minimize our exposure to preservatives?

First and foremost this is best accomplished by eating fresh, whole foods.  This will ensure that your diet is low in preservatives and loaded with important nutrients to fuel your good health.

Secondly read your labels.  Know what you are consuming.  Knowledge is power!

References:

https://authoritynutrition.com/are-nitrates-and-nitrites-harmful/

https://authoritynutrition.com/9-ways-that-processed-foods-are-killing-people/

http://www.precisionnutrition.com/all-about-endocrine-disruptors

http://www.health.harvard.edu/newsletter_article/salt-and-your-health

https://examine.com/nutrition/scientists-just-found-that-red-meat-causes-cancer–or-did-they/

https://authoritynutrition.com/chewing-gum-good-or-bad/

http://www.inspection.gc.ca/food/labelling/food-labelling-for-industry/list-of-ingredients-and-allergens/table/eng/1369857665232/1369857767799

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The Upside of Estrogen

Although we tend to defer to women when speaking of it, estrogen’s importance and functions extend to men as well.

But many of us have a limited understanding of estrogen.  In fact, as someone who has had an estrogen positive breast cancer, it was an easy jump for me to arrive at the incorrect conclusion that estrogen had no benefit for me and at all and was only detrimental for my best health.

So I want to take some space here to look at important functions of estrogen to broaden the concept that it is responsible only for the development of female secondary sexual characteristics and estrogen dominant conditions such as Endometriosis, PMS and breast cancer.

In women estrogen is produced in the ovaries, adrenal glands and fat tissue.  It circulates through the blood stream and locks on to estrogen receptors located throughout the body including the breasts, uterus, brain, bone, liver and heart. The mere fact that there are so many receptors throughout the body for estrogen underscores its importance.

In men, estrogen is produced through an enzymatic process in which the enzyme aromatase transforms testosterone into estrodial.  For men, it is important that a proper balance between estrogen and testosterone is maintained for prostate health as men with higher blood levels of estrogen may be at a higher risk for enlarged prostate or prostate cancer.

So let’s take a look at some key beneficial roles that estrogen plays.

Heart Health

Estrogen increases the ‘good’ cholesterol, HDL and decreases the ‘bad’ cholesterol, LDL. Estrogen has a positive effect on the inner layer of artery walls, helping to keep blood vessels flexible and estrogen dilates blood vessels to aid increased blood flow.

 

 

Bone Health

Estrogen is extremely important for bone health. It helps the bones to retain calcium as well as other important minerals needed to keep bones strong. Estrogen reduces bone resorption, the breakdown of bone, and increases bone formation.

Insulin Resistance

A critical role of estrogen is to optimize the action of another hormone, insulin. Insulin regulates bloodsugar levels. Low levels of estrogen can lead to increased insulin resistance.

Vaginal Dryness

Estrogen helps to keep the tissue of the vagina healthy and lubricated. Estrogen helps to prevent vaginal thinning and dryness.

Estrogen and skin

Estrogen is important for healthy skin. It helps our skin to retain collagen, increase skin thickness and improve blood supply to the skin.

 

References

http://www.lifeextension.com/magazine/2010/5/Why-Estrogen-Balance-is-Critical-to-Aging-Men

https://my.clevelandclinic.org/health/articles/16979-estrogen–hormones

https://www.livestrong.com/article/412793-insulin-resistance-estrogen

https://www.news-medical.net/health/What-Does-Estrogen-Do.aspx

https://prostate.net/articles/why-is-estrogen-important-for-men

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Sun Protection for Healthy Skin: 5 Tips by Sharmani Pillay

Sharmani Pillay is a Pharmacist and founder of Apothekari Dermaceuticals.  

Apothekari’s line of evidence-based skin care solutions results in products that are safe, effective and stable. The line is designed to improve the health, appearance and feel of your skin. With an attention to detail, Apothekari ensures products are formulated with ingredients at optimal concentrations and manufactured to ensure their stability. While the marketing term ‘natural’ may be interpreted in many different ways, this scientific skin care line focuses on treatments that benefit the skin without causing harm.

APOTHEKARI is Free From: Parabens, SLS/SLES, Formaldehyde, Phthalates, Synthetic Fragrances & Colorants, Silicones. Cruelty-Free & Never Tested on Animals.

 

Sun Protection for Healthy Skin: 5 Tips

It’s well known that unprotected exposure to the sun’s ultraviolet (UV) rays is the leading cause of skin cancer. In fact, melanoma and non-melanoma skin cancer (NMSC) are now the most common types of cancer in white populations with an increasing incidence rate worldwide. On the more positive flip side, both types now have a stable or decreasing mortality rate. (Adv Exp Med Biol. 2014;810:120-40. Epidemiology of skin cancer. Leiter U, Eigentler T, Garbe C.)

It’s thought that the rising incidence rates of skin cancer are probably caused by a combination of:

  • Increased exposure to ultraviolet (UV) or sun light
  • Increased outdoor activities
  • Changes in clothing style
  • Longer life expectancy
  • Ozone depletion
  • Genetics

and in some cases, immune suppression. Additionally, people with many moles, fair skin, a family history of melanoma or certain inherited conditions (xeroderma pigmentosum, retinoblastoma, Li-Fraumeni syndrome, Werner syndrome, and certain hereditary breast and ovarian cancer syndromes), have an increased risk of developing melanoma. Employ extra caution and have regular check-ups with your physician if this is the case.

In this article, let’s look at how to protect your skin from the sun’s harmful effects and help minimize your chances of developing skin cancer.

 

1. Protect Against the Full UV Spectrum. The sun emits 3 types of rays – UVA, UVB and UVC. UVC rays burn off before they reach the earth’s atmosphere so we are left with UVA and UVB rays to worry about.

UVA rays, often referred to as the AGING rays, pass through glass and clouds and are around all year round. They are associated with premature aging of the skin, including wrinkling and sagging and also play a role in basal cell carcinoma, squamous cell carcinoma, and melanoma. UVB rays cause BURNING. They cannot penetrate through windows and are more prevalent during the summer. Responsible for sunburns, they are more closely linked with the development of skin cancer and melanoma. It’s important to protect yourself against both types of rays.

2. Choose a Good Sunscreen. Most health experts including The Canadian Dermatology Association (CDA) recommends the use of a ‘broad spectrum’ sunscreen with a minimum SPF 30 (Sun Protection Factor) to ensure adequate protection against both UVA and UVB rays. An SPF 30 sunscreen blocks about 97% of UVB rays; SPF 60 blocks approximately 99%. Ensure that the formulation you use contains ingredients that are photo-stable, meaning that they won’t degrade upon exposure to sunlight. Choosing an effective formulation can be confusing – this chart helps to break things down. https://apothekari.com/2018/06/safest-sunscreen/ If you will be exercising, swimming or perspiring heavily opt for a water resistant formulation to ensure that your sunscreen stays on and remember to reapply often.

3. Apply Sunscreen Every Day. Sunscreen should be applied daily, year round, even in winter. Winter sun won’t result in sunburns, but the damaging effects of UVA rays not only prematurely age skin, but also contribute to the development of skin cancer.

4. Apply Enough. Studies have shown that most of us don’t apply enough sunscreen, leaving us without adequate protection. How much to apply? Apply generously and follow the guideline of “1 ounce, enough to fill a shot glass,” which dermatologists consider the amount needed to cover the exposed areas of the body. 1/4 teaspoon is generally considered enough for the face. Apply sunscreen to dry skin 15 minutes BEFORE going outdoors. Don’t forget your lips, ears, hands, feet and décolleté if they will be exposed. Reapply sunscreen approximately every 2 hours or after swimming or perspiring as per container instructions.

5. Employ Smart Sun Habits. While the importance of sunscreen shouldn’t be downplayed, it’s just as important to practice smart sun habits:

  • Limit sun exposure between 10:00 AM and 4:00 PM, when the sun’s rays are most intense.
  • Seek shade.
  • Cover up with sun-protective clothing, including long sleeves, pants and a wide-brimmed hat that shades the face, neck, and ears. UV-protective sunglasses are also recommended.
  • Be careful around reflective surfaces. Water, snow, and sand reflect UV rays and increase your risk of sunburn.
  • Certain medications and skin conditions can increase your sun sensitivity. Check with your doctor or pharmacist if you’re not sure.

What About Vitamin D?

We need sunshine to produce Vitamin D so you may be concerned that sun protection will reduce your body’s production of vitamin D. While this is true, some research suggests that less than 15 minutes of sunlight exposure may be enough for most people to produce enough vitamin D. If you have darker skin or are older, discuss with your doctor how to get enough vitamin D in your diet or with supplements.

Sun protection not only promotes healthy and youthful looking skin, it also helps to minimize your risk for the development of skin cancer. Be safe in the sun this summer!

 

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Integrative Therapies: Adding Health to Your Cancer Care

Integrative Cancer Care is becoming more mainstream as we are understanding that the health of cancer patients needs to be tended to as well as the disease.  A well designed Integrative cancer care plan considers the whole person, mind, body and soul.  It addresses the patient’s nutritional needs before, during and post treatment.  It takes in to consideration lifestyle factors such as exercise and sleep patterns.  Environmental factors that can influence toxic load are discussed and modified where possible.  Attention to mindset and stress management is a key area that is often neglected but vital for patient outcome.

The study cited below examined an integrative approach for breast cancer patients:

“The integration of a 12-week CIM (Complimentary and Integrative Medicine) intervention in conventional supportive cancer care may reduce nausea and improve appetite in patients with breast/gynecological cancer undergoing chemotherapy.”

Effect of a 12-week integrative oncology intervention on gastro-intestinal concerns in patients with gynecological and breast cancer undergoing chemotherapy

Preparing patients for treatment and managing side effects is a key area of integrative care.  If we can strengthen a patient’s immune system before treatment and understand possible side effects of that treatment we can at the very least mitigate severity.

And a life long path of integrative preventative care is essential not only for each and every cancer patient but for all people as we hope to live a life of health and vitality.

Your Integrative Cancer Care needs to start today.

 

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