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

5 Reasons to Use Fermented Foods in Your Cancer Fighting Diet

The process of fermentation is a metabolic one that converts sugar into acids, gases or alcohol. Fermented foods are foods that have been through a process of lacto-fermentation where natural bacteria feed on the sugar in the food creating lactic acid.

Cultures around the world have been eating fermented foods for years, from Sauerkraut in Germany, Kimichi in Korea and beer and wine just about everywhere.

The benefits of fermented foods are noted in many studies pertaining to cancer care and prevention due in great part for their ability to improve intestinal tract health, enhance immunity and to synthesize and  enhance the bioavailability of nutrients.

The beneficial bacteria found in fermented foods have been shown to be effective for suppressing colon cancer and may also inhibit cancers of the breast, liver, small intestine and other organs.

Butyrate, a short-chain fatty acid created when microbes ferment dietary fiber in your gut, has been shown to induce programmed cell death of colon cancer cells.  Cultured milk products may reduce your risk of bladder cancer by about 29 percent.

5 Reasons to Use Fermented Foods in Your Cancer Fighting Diet

Probiotics

Fermented foods contain probiotics. Probiotics are important to intake daily as they improve digestion, aid in our immune function and balance our intestinal bacteria.

Enhances Digestion

digestion

Fermenting foods is like partially digesting them before they are consumed.  This means that there will be less work that the body has to do to break them down. Due to this benefit it is interesting to note that many people who are lactose intolerant will be able to tolerate kefir, a fermented milk product.

Enzyme Production

Enzymes break down the food that we eat enabling nutrients to be absorbed into the bloodstream.  The probiotics in fermented foods produce digestive enzymes that are essential when breaking down our food.  This helps to make the nutrients in food more bioavailable for absorption.

Increases Nutrient Content of Food

Fermenting foods improves the quantity, availability and digestibility of some dietary nutrients. Fermentation of food with lactic acid bacteria increases folic acid in yogurt.  Niacin and riboflavin levels in yogurt are increased with fermentation.
fermented foods

 

Supports our immune function

immunity

It is estimated that approximately 80% of our immune system is in our gut. Fermented foods enable better digestion and healthy gut flora, which in turn supports immune function. Fermented foods are also rich in vitamins and antioxidants, which help to strengthen immunity.

 

 

Here is a wonderful recipe for Fermented Quinoa Breakfast Bowl:

https://www.cathybiase.com/fermented-quinoa-breakfast-bowl/

References:

https://articles.mercola.com/sites/articles/archive/2017/02/13/fermented-foods-anti-cancer-diet.aspx

https://draxe.com/fermented-foods/

https://www.frontiersin.org/articles/10.3389/fmicb.2016.00578/full

 

 

 

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

Walnut & Avocado Pesto

May is Brain Cancer Awareness Month⁣.

Here are some facts:

  • The most common types of brain cancers are gliomas and meningiomas. Gliomas are cancers that grow from glia cells or glial cells, the supportive cells that hold neurons in place. Meningiomas are cancers that grow from the brain covering (meninges)⁣
  • Aspartame and long term cell phone use are being studied for their link to increased brain cancer risk⁣
  • It is estimated that 55,000 Canadians are surviving with a brain tumour⁣⁣

Two Awesome Foods to Support Brain Health

Walnuts

Walnuts are high in Omega-3 fatty acids and polyphenols.

Omega-3’s exhibit neuro-protective properties and are critical for normal brain function and development throughout all stages of life.

Polyphenolic compounds found in walnuts reduce the oxidant and inflammatory load on brain cells and improve interneuronal signaling

Avocados

Avocados contain monounsaturated fats.  This contributes to healthy blood flow, which carries over to a healthy brain. Avocados also lower blood pressure, and hypertension is a major risk for decline in cognitive abilities.

Walnut & Avocado Pesto

Pesto Sauce is one of my favourite things to do with basil. So because ⁣this is Brain Cancer Awareness month I thought I would experiment with my regular recipe to incorporate a these 2 brain healthy foods.

Let me know your thoughts!⁣

Ingredients

  • 1 Avocado⁣
  • 1/4 cup walnuts
  • 1 cup packed fresh basil⁣
  • 2 cloves of garlic⁣
  • 1/2 cup parmesan cheese⁣
  • 1/2 tsp. salt⁣
  • Juice of 1/2 lemon⁣
  • 1/2- 1 cup Extra Virgin Olive Oil⁣

Directions

1. Pulse avocado, walnuts and basil in food processor until smooth⁣

2. Add garlic, parmesan cheese, salt and lemon juice. Pulse until well blended⁣

3. Stream in the olive oil slowly while the food processor is running.  It is important to do this slowly to help it to emulsify.  Stop to scrape down the sides of the food processor when needed⁣

Resources:

https://www.ncbi.nlm.nih.gov/pubmed/24500933

https://www.webmd.com/diet/features/eat-smart-healthier-brain#1

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4404917/

 

 

Author avisha Categories Blog, Cancer Coaching, Lifestyle Posted on 0 Comments

How You Can Manage Lymphedema

Lymphedema is the abnormal swelling that is caused by a build up of lymph fluid and most commonly occurs in the arms and in the legs.

According to the World Health Organization there are over 170 million people world wide who suffer from secondary lymphedema.  It affects approximately 15% of all cancer survivors and an estimated 30% of those treated for breast cancer after surgery to remove lymph nodes.

The onset of lymphedema can occur during treatments, days, months or years after the treatment protocol is completed.

Unfortunately lymphedema cannot be cured but it can be managed by employing some or all of the following strategies to encourage movement of the lymph fluid:

✔Dry Brushing

✔Contrast Showers

✔Rebounding

✔Regular Exercise

✔Lymphatic Massage

✔Compression Bandaging

Dry Brushing

The benefits of dry brushing are many and include:

  1. Dead layers of skin being removed and pores unclogged
  2. Blood circulation increased to the internal organs and the skin, which promotes oxygenation and healing
  3. The detoxification qualities of the skin maintained
  4. Hormone and oil-producing glands being stimulated
  5. Nerve endings stimulated in the skin helping to maintain the health of the entire nervous system
  6. Muscle tone assisted and fat deposits more evenly spread

How to Perform a Dry Brush Massage
Use a natural bristle brush with a brush pad about the size of your own hand

Start with the soles of your feet. Brush in a circular motion as you move up your body brushing feet to legs, hands to arms, back to abdomen, and chest to neck. You don’t need to apply a lot of pressure.  Just enough to make your skin feel warm, about 5-10 minutes. The massage is best performed when you wake in the morning and before you go to bed at night.

Contrast Showers

 

Alternating hot and cold showers improves blood circulation, increases cellular oxidation, enhances immunity, strengthens the nervous system and flushes cellular toxins into the blood.

When we shower in hot water for less than five minutes, it has a stimulating effect on our circulation. When we have a cold shower for less than one minute, we stimulate blood flow and metabolism. Cold showers first constrict and then dilate blood vessels. When we finish with a cold shower the following physiological effects happen:

  • Increased oxygen absorption
  • Increased tissue tone
  • Increased white blood cell count improving immunity
  • Increased red blood cell count
  • Decreased blood glucose
  • Heightened metabolism

Rebounding

A rebounder a small trampoline. Jumping on a rebounder 5-10 minutes a day improves the circulation of lymphatic fluid. Muscular contractions push the fluid through the lymphatic vessels. When the muscular contraction is used in combination with deep breathing, lymphatic circulation is enhanced even more. This improves the body’s cancer-fighting ability.

Additional benefits of rebounding include:

  • Gentle massage of the internal organs, including the liver and colon
  • Improved muscle tone
  • Improved digestion, elimination and body detoxification
  • Burning calories
  • Increased energy
  • Improvement in cardiovascular health
  • Stress reduction

Regular Exercise

Exercising, of all kinds, causes muscle contractions encouraging the flow of lymph fluid.  Exercising also:

  • Improves insulin sensitivity
  • Helps manage weight
  • Improves mitochondrial health
  • Reduces stress
  • Improves muscle tone

Lymphatic Massage

Lymphatic drainage massage stimulates the circulation of blood and lymph, moving tissue fluid into the lymph vessels from the tissues.

As a result, lymph drainage massage can help remove toxins and wastes from the tissues. Increased lymph flow will also help with immunity, reduce the risk of infection, and speed the healing of inflammation.

Lymphedema Compression Bandages

Compression bandages help to limit the amount of fluid building up in the limb. When functioning without limitation, there is a constant flow of fluid from the tiny blood vessels into the tissues. This fluid will then be drained by the lymph system. For those with lymphedema, wearing a compression garment reduces excessive or unnecessary flow of fluid from the bloodstream into the tissues.

Lymphedema compression sleeves encourage the fluid within the affected limb to move towards the body where it can drain away more easily. Compression sleeves have a graduated compression, with more at the hand or foot than at the top of the garment.  This directs the fluid to the root of the limb which is either the groin or armpit.

Finally compression garments provide the muscles with a firm resistance to work against improving the function of the lymphatic system and encourage the movement of fluid along the lymph routes.

Summary

Your routine for lymphedema management:

 1)    Make a daily practice out of dry brush massage

2)    Have a contrast shower daily

3)    Use a rebounder four hours weekly; 5 – 30 minutes once or twice daily

4)    Exercise approximately 4 hours per week

5)    Routinely go for lymphatic massages

6)    Wear a compression bandage daily

References

Why You Should Start Dry Brushing Today

Health Benefits of Rebounding

The Benefits of Lymphatic Drainage Massage

The Benefits Of Wearing A Lymphedema Compression Sleeve

 

Author avisha Categories Blog, Cancer Coaching, Lifestyle Posted on 0 Comments

Your Oral Biome and Its Link to Cancer Prevention

Let’s bring some awareness to the health of our mouth and how it can impact our overall health. Just as we have a gut microbiome (and several other biomes for that matter) that needs tending to, we also have an oral microbiome that requires care.

Without proper oral hygiene, the balance of good to bad bacteria can become skewed leading to tooth decay and gum disease.

Several studies have shown links between poor oral health and various illnesses including cardio vascular disease and bacterial pneumonia.

But why does this matter when we speak of a cancer? It’s because poor oral hygiene can lead to chronic inflammation. And chronic inflammation can underpin many diseases including cancer.  Note this excerpt from the abstract entitled: Poor periodontal health: A cancer risk?

Periodontitis (a chronic infection that affects the gums and the bones that support the teeth), characterized by epithelial proliferation and migration, results in a chronic release of inflammatory cytokines, chemokines, growth factors, prostaglandins, and enzymes, all of which are associated with cancer development

The pathway, in fact, is fairly straight-forward. C-reative proteins are released by the liver when toxic oral bacteria enter our circulatory system. This ignites the inflammatory response and if left unattended percolates as chronic inflammation.

Now not all inflammation is bad. In fact, inflammation is a necessary part of our immune system.(I have written a blog about the inflammatory response called “5 Foods that Help Fight Chronic Inflammation. You can read it here.) But chronic inflammation does us no good.

So achieving oral health is an extremely important part of prevention and is very important during active cancer.  And it’s all about promoting balance among the bacteria in your mouth.

5 Tips for achieving a healthy oral biome

Avoid Anti-Bacterial mouth washes

Anti-bacterial mouth washes throw the baby out with the bath water by killing both the good and bad bacteria in your mouth.  Want to freshen your breath?  Chew on some parsley.

Brush your teeth twice daily

Brushing your teeth twice a day helps to remove plaque, avoid cavities and prevent tooth and gum disease.

Floss daily

Flossing gets in to those hard to reach places that your tooth brush can’t.  As with tooth brushing, flossing helps to remove plaque, avoid cavities and prevent tooth and gum disease.

Have your teeth cleaned and checked regularly

Your dentist and hygienist are the batman and robin of oral health.  See them regularly!

Eat a healthy diet

Your mouth benefits as much as anywhere else by eating a healthy diet that full of fruits & vegetables and imited in processed foods & sugars.  Without a healthy diet your teeth and gums are susceptible to disease.

 

References:

Low-grade inflammation in chronic infectious diseases: paradigm of periodontal infections.

Systemic Diseases Caused by Oral Infection

Poor periodontal health: A cancer risk?

Chronic inflammation and cancer: The role of the mitochondria

Feeling the heat – the link between inflammation and cancer

 

 

 

 

 

 

 

Chronic inflammation can increase risk for cancer

Tips for caring for your oral biome

Avoid antibacterial mouth washes

Brush your teeth twice daily

Floss daily

Have your teeth cleaned regularly

Consider Oral Probiotics

Author avisha Categories Recipes Posted on 0 Comments

Tasty Spiced Walnuts

Walnuts are a good source of tryptophan, an amino acid that helps to make melatonin.  Melatonin is a hormone that is important for regulating our circadian rhythm, our body’s internal clock that sets our sleep-wake cycle.

Here is a quick, tasty recipe for Spiced Walnuts to help promote a good night’s sleep!

 

Tasty Spiced Walnuts

 

 

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