AUG 2012 Minimizing Risk of Lung Cancer Cancer: it’s the word no one wants to hear, but an estimated 25 percent of North Americans will develop cancer in their lifetime. The good news is that the risk of many types of cancer can be lowered by making smart lifestyle changes. For example, tobacco use accounts for an estimated 30 percent of cancer deaths in the developed world, which means quitting smoking is one of the most effective steps you can take to lower your cancer risk. More good news: many forms of cancer are extremely treatable, especially when caught early. Breathing properly is fundamental to good health, and you shouldn’t take your respiratory system for granted, especially if you live in a big city. In addition to prudent supplementation and a diet rich in antioxidants, simple lifestyle steps can help promote healthy lungs for a lifetime. Use the information in this issue of Balanced Living to learn more about cancer-protective vegetables, simple ways to protect your lungs, the link between weight and cancer risk, foods that may be anti-carcinogenic and more. 1 2 Yours in health, 3 Don’t smoke. Tobacco addiction is the single greatest cause of preventable illness, greatly increasing the risks of developing lung cancer and respiratory diseases. Get regular exercise. It helps promote healthy lung function and optimal oxygen delivery throughout the body. Practice deep breathing exercises to increase lung capacity, improve respiratory efficiency, and promote general relaxation. Andrew Weil, M.D. continued on p.2 Eat Your Cruciferous Veggies! Are you eating broccoli, bok choy, Brussels sprouts, cauliflower, green cabbage, kale, and collard and turnip greens? If not, start piling them on your plate for protection against cancer. What are some health benefits of cruciferous vegetables? 1 2 They are rich in specific phytonutrients which help protect against both cancer and heart disease. Population studies have shown that people who eat a lot of broccoli and other cruciferous vegetables tend to have lower rates of cancer than those who don’t. They contain compounds called indoles, which help protect against certain cancers including breast and prostate cancer. continued on p.2 1 Eat Your Cruciferous Veggies! 2 Quick Tip 1: Turmeric for Colon Cancer 3 Cancer Risk and Weight Loss 1 Minimizing Risk of Lung Cancer 3 Quick Tip 2: Cancer and Fatty Acids 4 Recipe: Asian Coleslaw 1 Turmeric for Colon Cancer Treatment Researchers are investigating whether curcumin, a compound found in the curry spice turmeric, can help fight off colon cancer. The team noted that Indians and Pakistanis living in the UK were 70 percent less likely to develop colon cancer than non-Asians. They’ve since found that curcumin can disrupt the growth of colon cancer cells, and animal studies suggest that the compound can reduce development of colon cancer by up to 60 percent. Get the benefits of curcumin by adding turmeric and curry to your foods! Minimizing Risk of Lung Cancer continued from p.1 4 5 Eat Your Cruciferous Veggies! continued from p.1 3 4 Avoid exposure to environmental air pollutants. High ozone levels, smog, car exhaust, asbestos and metal dusts are unhealthy for lungs and can lead to lung disease. Use a HEPA (high-efficiency particulate air) filter to reduce exposure to smoke and smog, and wear a protective mask when you are in close proximity to lung irritants such as drywall dust or fiberglass insulation fibers. They are high in fiber which promotes healthy digestion and lowers estrogen levels. A study has shown that women who ate the most mustard and turnip greens, bok choy, cauliflower and green cabbage were 62 percent less likely to die of breast cancer than those who ate the least amount; regular consumers of cruciferous vegetables were also 35 percent less likely to suffer a recurrence of breast cancer. Add to this list that cruciferous vegetables are also low in cost and versatile, and you have a grocery list staple. If cruciferous vegetables cause you to have gas, try eating yogurt, kefir, or buttermilk regularly (or take probiotic supplements) to boost the friendly bacteria in your colon. You might also try adding lemon juice to your meals, and limiting high-fat foods. These simple steps can reduce bloating and discomfort and help the stomach to empty faster, allowing gas-producing compounds to move more readily into the small intestine. Don’t miss the recipe on page 4 – a summery slaw containing cruciferous veggies! 2 Maintain a normal weight. Excess pounds tax both the heart and lungs. If you’re overweight, you’re more likely to experience shortness of breath. 6 Limit exposure to toxic household cleaners. Chlorine bleach, petroleum distillates, ammonia, formaldehyde and nitrobenzene can harm the lungs. Use safer alternatives for cleaning such as baking soda, lemon juice, and vinegar. Dr. Weil’s Head-toToe Wellness Guide: Lower Your Cancer Risk By Maintaining a Healthy Weight Dr. Weil’s Head-To-Toe Wellness Guide Brain Vision Heart Lung Bone & Joint Digestion Energy Immune Stress Dr. Weil’s Head-to-Toe Wellness Guide covers nutrition, lifestyle and supplement information for nine different health categories. Learn more by visiting DrWeil.com or join DrWeilonHealthyAging.com for access to an enhanced version that includes links to related recipes! 2 If you’re female and overweight or obese, losing weight is in your best interest when it comes to reducing your overall cancer risk. Even shedding just five to 10 percent of your weight might be beneficial. The goal is to lower levels of inflammatory compounds in the body through weight loss. This helps in two ways: 1 2 Inflammation has been linked to cancer, heart disease and other chronic diseases. Obesity drives inflammation and is a risk factor for a number of types of cancer including colon, breast, esophageal and pancreatic. Researchers at the Fred Hutchinson Cancer Research Center in Seattle found that weight loss in combination with regular exercise resulted in a drop of almost 42 percent in C-reactive protein (CRP), a marker for inflammation in the body. The weight loss and exercise also resulted in a 24 percent decrease in interleukin-6, a protein that regulates immune function. The best way to lose weight is to get regular exercise, such as walking 30 minutes or more per day, combined with a healthful diet that focuses on whole foods; Dr. Weil’s Anti-Inflammatory Diet is a good program to follow. Cancer and Essential Fatty Acids We all need essential fatty acids for optimum health, but most Americans consume far too many omega-6 fatty acids (mainly from vegetable oils), and not enough omega-3 fatty acids (found in oily fish, walnuts and freshly ground flaxseed). This imbalance can lead to an increased risk of cancer. Dr. Weil recommends eating several servings of oily fish such as wild Alaskan salmon and sardines per week. Consider other sources of omega-3s if you don’t enjoy fish. 3 RECIPE Asian Coleslaw Cabbage is chock-full of nutrients including vitamin C and indoles, important cancer-fighting compounds. In addition, red cabbage also contains anthocyanins, the purple pigment with strong antioxidant activity also found in blueberries. This recipe calls for a lot of salt, but it is used here to soften the cabbage. Then it is thoroughly rinsed off, so the recipe doesn’t provide too much sodium. COLESLAW INGREDIENTS INSTRUCTIONS 1 2 3 Discard the outer leaves of cabbages. Cut heads in quarters; remove and discard cores. Slice cabbage thinly or shred in a food processor. Layer the cabbage in a large bowl with the sea salt. Toss to distribute salt evenly and let cabbage sit for 1 hour to soften. Meanwhile, peel the carrots and grate them into thin shreds. Drain off any liquid produced by the cabbage and rinse the cabbage well in several changes of cold water to remove excess salt. Taste the cabbage; if it is still too salty, rinse it again. 1 medium head green cabbage 1 medium head red cabbage 3 tablespoons sea salt 3 large carrots 1/4 cup minced scallions 1 tablespoon toasted sesame seeds DRESSING INGREDIENTS 2/3 cup unseasoned rice vinegar 1/4 cup light brown sugar 1 1/2 tablespoons dark-roasted sesame oil NUTRIENTS PER SERVING 4 5 6 Add carrots to the cabbage and mix well. Whisk the rice vinegar, brown sugar and sesame oil together in a small bowl. Pour the dressing over the cabbage and mix well. Let chill. Garnish with minced scallions and toasted sesame seeds before serving. Serves 8. This recipe and more are available at DrWeil.com. Calories: 126.8 Protein: 3.6 grams Fat: 3.7 grams Saturated Fat: 0.5 grams Monounsat Fat: 1.3 grams Polyunsat Fat: 1.6 grams Carbohydrate: 23.7 grams Fiber: 5.7 grams Cholesterol: 0.0 mg Vitamin A: 8,186.9 IU Vitamin E: 0.5 mg/IU Vitamin C: 98.1 mg Calcium: 134.4 mg Magnesium: 47.6 mg Copyright 2012© Weil Lifestyle, LLC Information within is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not use this information for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment.
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