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Published on Leave a comment on Can A Healthy Lifestyle Prevent Cancer?

Another new study about lifestyle and the risk of cancer. Many earlier studies have established some lifestyle factors that increase cancer risk: smoking, alcohol use, obesity, and physical inactivity. In this study the researchers found that about 20% to 40% of cancer cases and about half of cancer deaths can be potentially prevented through lifestyle modification.

For some cancers the the effect is even larger - for example, approximately 80% to 90% of lung cancer deaths could be avoided if Americans adopted the lifestyle of the low-risk group, mainly by quitting smoking. For other cancers, from 10% to 70% of deaths could be prevented. Bottom line: making some lifestyle changes could change a person's cancer risk.

From Science Daily: Can a healthy lifestyle prevent cancer?

A large proportion of cancer cases and deaths among U.S. individuals who are white might be prevented if people quit smoking, avoided heavy drinking, maintained a BMI between 18.5 and 27.5, and got moderate weekly exercise for at least 150 minutes or vigorous exercise for at least 75 minutes, according to a new study published online by JAMA Oncology. Cancer is a leading cause of death in the United States.

Mingyang Song, M.D., Sc.D., of Massachusetts General Hospital, Harvard Medical School and the Harvard T.H. Chan School of Public Health, Boston, and Edward Giovannucci, M.D., Sc.D., of the Harvard T.H. Chan School of Public Health and Harvard Medical School, Boston, analyzed data from two study groups of white individuals to examine the associations between a "healthy lifestyle pattern" and cancer incidence and death.

A "healthy lifestyle pattern" was defined as never or past smoking; no or moderate drinking of alcohol (one or less drink a day for women, two or less drinks a day for men); BMI of at least 18.5 but lower than 27.5; and weekly aerobic physical activity of at least 150 minutes moderate intensity or 75 minutes vigorous intensity. Individuals who met all four criteria were considered low risk and everyone else was high risk. The study included 89,571 women and 46,399 men; 16,531 women and 11,731 had a healthy lifestyle pattern (low-risk group) and the remaining 73,040 women and 34,608 men were high risk.

The authors suggest about 20 percent to 40 percent of cancer cases and about half of cancer deaths could potentially be prevented through modifications to adopt the healthy lifestyle pattern of the low-risk group.The authors note that including only white individuals in their PAR estimates may not be generalizable to other ethnic groups but the factors they considered have been established as risk factors in diverse ethnic groups too.

Published on Leave a comment on Get Active and Lower Risk of Developing Cancer

A recent study pooled the data from over a million Europeans and Americans and found that higher levels of leisure-time physical activity was associated with a reduced risk of developing cancer in 13 of the 26 cancers looked at.

For that group of 13 cancers, the cancer risk reduction ranged from 10% to 42%. And most of these associations (leisure-time physical activity and lower risk of cancer) were evident regardless of body size or smoking history. Bottom line: getting active may lower your cancer risk.

From Science Daily: Physical activity associated with lower risk for many cancers

Higher levels of leisure-time physical activity were associated with lower risks for 13 types of cancers, according to a new study published online by JAMA Internal Medicine. Physical inactivity is common, with an estimated 51 percent of people in the United States and 31 percent of people worldwide not meeting recommended physical activity levels. Any decrease in cancer risk associated with physical activity could be relevant to public health and cancer prevention efforts.

Steven C. Moore, Ph.D., M.P.H., of the National Cancer Institute, Bethesda, Md., and coauthors pooled data from 12 U.S. and European cohorts (groups of study participants) with self-reported physical activity (1987-2004). They analyzed associations of physical activity with the incidence of 26 kinds of cancer.The study included 1.4 million participants and 186,932 cancers were identified during a median of 11 years of follow-up.

The authors report that higher levels of physical activity compared to lower levels were associated with lower risks of 13 of 26 cancers: esophageal adenocarcinoma (42 percent lower risk); liver (27 percent lower risk); lung (26 percent lower risk); kidney (23 percent lower risk); gastric cardia (22 percent lower risk); endometrial (21 percent lower risk); myeloid leukemia (20 percent lower risk); myeloma (17 percent lower risk); colon (16 percent lower risk); head and neck (15 percent lower risk), rectal (13 percent lower risk); bladder (13 percent lower risk); and breast (10 percent lower risk). Most of the associations remained regardless of body size or smoking history, according to the article. Overall, a higher level of physical activity was associated with a 7 percent lower risk of total cancer.

Physical activity was associated with a 5 percent higher risk of prostate cancer and a 27 percent higher risk of malignant melanoma, an association that was significant in regions of the U.S. with higher levels of solar UV radiation but not in regions with lower levels, the results showed.

The authors note the main limitation of their study is that they cannot fully exclude the possibility that diet, smoking and other factors may affect the results. Also, the study used self-reported physical activity, which can mean errors in recall."These findings support promoting physical activity as a key component of population-wide cancer prevention and control efforts," the authors conclude.

Published on Leave a comment on Reduce Chronic Inflammation With Food

As we know, chronic inflammation is linked to cancer and other diseases. It is long-term persistent low-grade inflammation, and it has a "wear and tear" effect on the body. What causes chronic inflammation? Being overweight or obese, sedentary lifestyle, Western (low fiber, high processed foods and meat) diet, chronic illnesses, viruses or bacteria (e.g., gum disease), smoking, air pollution, stress, excessive alcohol intake. It often does not have symptoms, but doctors can test for C-reactive protein levels (CRP), which increase when the body is inflamed. So you absolutely want to lower chronic inflammation if you can.

High dietary intake of fruits and vegetables, which are rich in polyphenols, has been linked through many studies with reduced risk for diseases that are associated with chronic inflammation, such as cardiovascular disease, type II diabetes, cancers, Alzheimer’s disease, and Parkinson’s disease. Polyphenols are a class of chemicals or micronutrients found in many foods, especially fruits and vegetables.

New research looked at 31 polyphenols (alone and in some mixtures) to see which lowered inflammation the most. They found that some mixtures of polyphenols actually had more than an additive effect - that it's more than a sum of the individual polyphenols. They found that the polyphenols resveratrol, isorhamnetin, and curcumin were the most anti-inflammatory. Isorhamnetin is a flavonol that occurs in apples, onions and green tea; curcumin is from the Indian spice turmeric; and resveratrol is present in the skin of red, purple and black grapes, and in especially high concentrations in Itadori tea (from Japanese knotweed). Another important anti-inflammatory polyphenol is vanillic acid, which is found in vanilla, wine, whole wheat, and berries.

Just remember that it is better to eat a variety of fruits and vegetables rather than taking supplements. Foods are more than just one or 2 isolated ingredients, but consist of many micronutrients, microbes, etc , and when eating a varied diet, a person typically has mixtures of many polyphenols in their system at once. The research finds that these polyphenol mixtures interact with one another. Studies  typically find real foods to be superior to supplements in beneficial health effects. From Science Daily:

What foods can help fight the risk of chronic inflammation?

A new study by the University of Liverpool's Institute of Ageing and Chronic Disease has identified food stuffs that can help prevent chronic inflammation that contributes to many leading causes of death. Inflammation occurs naturally in the body but when it goes wrong or goes on too long, it can trigger disease processes. Uncontrolled inflammation plays a role in many major diseases, including cancer, heart disease, diabetes and Alzheimer's disease.

Diets rich in fruits and vegetables, which contain polyphenols, protect against age-related inflammation and chronic diseases. Polyphenols are abundant micronutrients in our diet, and evidence for their role in the prevention of degenerative diseases such as cancer and cardiovascular diseases is already emerging. The health effects of polyphenols depend on the amount consumed and on their bioavailability.

T-cells, or T-lymphocytes, are a type of white blood cell that circulate around our bodies, scanning for cellular abnormalities and infections. They contribute to cell signalling molecules (cytokines) that aid cell-to-cell communication in immune responses and stimulate the movement of cells towards sites of inflammation, infection and trauma. Cytokines are modulated by fruit and vegetable intake.

The study, conducted by Sian Richardson and Dr Chris Ford from the University's Institute of Ageing and Chronic Disease, examined the different potencies of the polyphenols. Sian Richardson, said: "The results of our study suggest that (poly)phenols derived from onions, turmeric, red grapes, green tea and açai berries may help reduce the release of pro-inflammatory mediators in people at risk of chronic inflammation. "Older people are more susceptible to chronic inflammation and as such they may benefit from supplementing their diets with isorhamnetin, resveratrol, curcumin and vanillic acid or with food sources that yield these bioactive molecules."

Published on Leave a comment on Sugar and Cancer

Great article about cancer and sugar. Yes, there is more and more research recently finding a connection with sugar, raised insulin levels, and cancer (as in sugar feeds cancer). Do go read it. Some excerpts from the May 15 Sunday magazine of the NY Times:

AN OLD IDEA, REVIVED: STARVE CANCER TO DEATH

Today Boveri is celebrated for discovering the origins of cancer, but another German scientist, Otto Warburg, was studying sea-urchin eggs around the same time as Boveri. His research, too, was hailed as a major breakthrough in our understanding of cancer. But in the following decades, Warburg’s discovery would largely disappear from the cancer narrative, his contributions considered so negligible that they were left out of textbooks altogether.

By the time Warburg turned his attention from sea-urchin cells to the cells of a rat tumor, in 1923, he knew that sea-urchin eggs increased their oxygen consumption significantly as they grew, so he expected to see a similar need for extra oxygen in the rat tumor. Instead, the cancer cells fueled their growth by swallowing up enormous amounts of glucose (blood sugar) and breaking it down without oxygen. The result made no sense. Oxygen-fueled reactions are a much more efficient way of turning food into energy, and there was plenty of oxygen available for the cancer cells to use. But when Warburg tested additional tumors, including ones from humans, he saw the same effect every time. The cancer cells were ravenous for glucose.

Warburg’s discovery, later named the Warburg effect, is estimated to occur in up to 80 percent of cancers. It is so fundamental to most cancers that a positron emission tomography (PET) scan, which has emerged as an important tool in the staging and diagnosis of cancer, works simply by revealing the places in the body where cells are consuming extra glucose. In many cases, the more glucose a tumor consumes, the worse a patient’s prognosis.  ...continue reading "Sugar and Cancer"

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Published on 8 Comments on Health Reasons to Avoid Fragrances, Air Fresheners, Dryer Sheets

Did you ever wonder about all the consumer products that have fragrances in them and whether they are safe to use? Think of all the fragrances in personal care products and perfumes, in air fresheners, scented soaps, cleaning products, scented candles, even laundry detergents, and scented dryer sheets.

Fragrances are made up of many synthetic chemicals - with the "fragrance" in a product typically being a mixture of 50 to 300 chemicals. They are considered an important source of indoor air pollution and can have negative health effects on humans, especially developing fetuses and children. Fragrances are added to products to achieve a desired scent or mask other scents in the product. Air fresheners do not clean or freshen the air, but actually add chemicals to the air to mask other odors. Manufacturers are NOT required to disclose all the ingredients or chemicals in the products, and don't have to disclose any ingredients in any chemical mixture called "fragrance".

The few studies looking at health effects have found negative health effects, including on the lungs, respiratory effects, asthma, allergies, headaches, skin irritation, sensory irritation, hormonal effects, central nervous system effects, and inflammation. But more negative health effects are possible, especially because many of the chemicals are carcinogenic (cancer causing). We inhale the chemicals or absorb them through the skin, and from there they travel throughout the body - which is why they can be measured in the blood or urine.

Reading the studies that look at the chemicals emitted from scented products that people use every day can be overwhelming. Many of the studies specifically look at VOCs (volatile organic compounds) that the products emit, because these can affect air quality and human health. A big difficulty is that humans are exposed to mixtures of chemicals daily from many products, and the effects may take years to manifest themselves (such as cancer). 

Bottom line: avoid, avoid, avoid fragranced or scented products if possible. Do not use scented detergent or dryer sheets (not necessary), do not use air fresheners (either in the home, workplace, or car), do not use incense or scented candles (post on scented candles). Read labels. Opening windows is the best way to air out a house or apartment. Studies find that fragrances labeled "organic", "natural", "green", or "with essential oils" basically emit the same toxic chemicals into the air (view such labels as marketing or "greenwashing") - therefore avoid those also.

Air fresheners are consumer products used in homes or in restrooms that typically emit fragrances,  including incense, scented candles, aerosol liquid wick and electric diffusers, and gels. Depending on which air freshener is used (and including those labeled "all natural"), they emit varying levels of allergens and toxic air pollutants (and which can also combine to produce other pollutants - "secondary pollutants"): acetone, aldehydes, benzene, toluene, formaldehyde, terpenes, styrene, esters, phthalates (which are hormone disrupting chemicals), limonene, and also ultrafine particles. None of these toxic chemicals are listed on the product labels. Typically, a fragrance is listed simply as “fragrance,” even though each fragrance can contain hundreds of individual chemicals. Only this past year has one company (Glade) started posting online (but not on the packages) some of the many chemicals used in its scented products.  ...continue reading "Health Reasons to Avoid Fragrances, Air Fresheners, Dryer Sheets"

Published on Leave a comment on Noninvasive Thyroid Cancer Is No Longer Cancer

For the first time ever, one type of cancer has been reclassified as a non-cancer. An international panel of pathologists and clinicians has reclassified a type of thyroid cancer to reflect that it is noninvasive and has a low risk for recurrence.The panel renamed encapsulated follicular variant of papillary thyroid carcinoma (EFVPTC) as noninvasive follicular thyroid neoplasm with papillary-like nuclear features (NIFTP). There has been concern for a while of the costs (financial, physical, and mental) of the overdiagnosis and overtreatment for something that won't spread (it's "indolent" and "low-risk").

There have been discussions for some time now in the medical community regarding the move away from the word "cancer" in the description of early stages of both breast and prostate cancer. In 2013, a medical team sanctioned by the National Cancer Institute proposed that a number of premalignant conditions, including ductal carcinoma in situ and high-grade prostatic intraepithelial neoplasia, should no longer be called "cancer." Instead, the conditions should be labeled something more appropriate, such as indolent lesions of epithelial origin (IDLE), the group suggested. " Use of the term 'cancer' should be reserved for describing lesions with a reasonable likelihood of lethal progression if left untreated," the group said at the time.

From Futurity: NONINVASIVE THYROID ‘CANCER’ ISN’T CANCER

The reclassification of a noninvasive type of thyroid cancer that has a low risk of recurrence is expected to reduce the fears and the unnecessary interventions that come with a cancer diagnosis, experts say. The incidence of thyroid cancer has been rising partly due to early detection of tumors that are indolent or non-progressing, despite the presence of certain cellular abnormalities that are traditionally considered cancerous, says senior investigator Yuri Nikiforov, professor of pathology at the University of Pittsburgh.

“This phenomenon is known as overdiagnosis,” Nikiforov says. “To my knowledge, this is the first time in the modern era a type of cancer is being reclassified as a non-cancer. I hope that it will set an example for other expert groups to address nomenclature of various cancer types that have indolent behavior to prevent inappropriate and costly treatment.”

In particular, a tumor type known as encapsulated follicular variant of papillary thyroid carcinoma (EFVPTC) has increased in incidence by an estimated two- to three-fold over the past 20 to 30 years and makes up 10 to 20 percent of all thyroid cancers diagnosed in Europe and North America. Although studies have shown EFVPTC is not dangerous, it is typically treated as aggressively as other types of thyroid cancer. At the recommendation of the National Cancer Institute, the panel sought to revise the terminology and to see if the word “cancer” could be dropped from its name.

As reported in JAMA Oncology, two dozen experienced pathologists from seven countries and four continents independently reviewed 268 tumor samples diagnosed as EFVPTC from 13 institutions....In a group of more than 100 noninvasive EFVPTCs, there were no recurrences or other manifestations of the disease at a median follow-up of 13 years. They decided to rename EFVPTC as “noninvasive follicular thyroid neoplasm with papillary-like nuclear features” or NIFTP. The new name cites key features to guide pathologists in diagnosis, but omits the word “cancer,” indicating that it need not be treated with radioiodine or other aggressive approaches.

“We determined that if NIFTP is carefully diagnosed, the tumor’s recurrence rate is extremely low, likely less than 1 percent within the first 15 years,” Nikiforov says. “The cost of treating thyroid cancer in 2013 was estimated to exceed $1.6 billion in the US. Not only does the reclassification eliminate the psychological impact of the diagnosis of ‘cancer,’ it reduces the likelihood of complications of total thyroid removal, and the overall cost of health care.”

Published on Leave a comment on Coffee, Colorectal Cancer, and Miscarriage

Coffee consumption overall seems to be beneficial to health in various ways, such as lowering the risk of colorectal cancer. But there are times one should limit how much one drinks, such as during the  preconception period for both the male and female, and also during pregnancy, to lower the risk of miscarriage.

From Science Daily: Coffee consumption linked to decreased risk of colorectal cancer

Researchers have found that coffee consumption, including decaf, instant and espresso, decreases the risk of colorectal cancer. Moreover, these benefits increase the more coffee you drink. The study examined over 5,100 men and women who had been diagnosed with colorectal cancer within the past six months, along with an additional 4,000 men and women with no history of colorectal cancer to serve as a control group. Participants reported their daily consumption of boiled (espresso), instant, decaffeinated and filtered coffee, as well as their total consumption of other liquids.....

The data showed that even moderate coffee consumption, between one to two servings a day, was associated with a 26 percent reduction in the odds of developing colorectal cancer after adjusting for known risk factors. Moreover, the risk of developing colorectal cancer continued to decrease to up to 50 percent when participants drank more than 2.5 servings of coffee each day. The indication of decreased risk was seen across all types of coffee, both caffeinated and decaffeinated.

Coffee contains many elements that contribute to overall colorectal health and may explain the preventive properties. Caffeine and polyphenol can act as antioxidants, limiting the growth of potential colon cancer cells. Melanoidins generated during the roasting process have been hypothesized to encourage colon mobility. Diterpenes may prevent cancer by enhancing the body's defense against oxidative damage. "The levels of beneficial compounds per serving of coffee vary depending on the bean, roast and brewing method," said first author Stephanie Schmit, PhD, MPH. 

Colorectal cancer is the third most common cancer that is diagnosed in both men and women in the United States, with nearly five percent of men and just over four percent of women developing the disease over their lifetime. The American Cancer Society (ACS) estimates that in the United States, over 95,000 new cases of colon cancer and 39,000 new cases of rectal cancer will be diagnosed in this year alone.

Both males and females should limit coffee consumption in the preconception period to no more than 2 caffeinated drinks daily to lower the female's risk of miscarriage. From Medscape:

Even Men Need to Cut Back on Coffee Before Pregnancy

Women already know they need to cut back on coffee during pregnancy, if not sooner, to lower the risk of miscarriage. But a new study suggests the men in their lives need to limit caffeine too. Pregnant women who had more than two caffeinated drinks a day while trying to conceive had a 74% higher risk of miscarriage than their peers who drank less coffee, tea, soda and energy drinks, the study found.

When their husbands and boyfriends had more than two caffeinated drinks a day during the preconception phase, however, these pregnant women ended up with almost the same increased risk of miscarriage they would get from drinking coffee or soda themselves...."We did not find drinking one to two daily caffeinated beverages to increase the risk of miscarriage." Scientists aren't sure how caffeine contributes to miscarriage, but it's possible it affects egg or sperm production, implantation of the fertilized egg, or the ability of the embryo to grow in the uterus.

To assess how lifestyle choices may influence miscarriage risk, Louis and colleagues followed 344 couples in Texas and Michigan through the first seven weeks of pregnancy....Overall, 98 women, or 28%, experienced a miscarriage during the study, as reported March 24 in the journal Fertility and Sterility. Women 35 or older had nearly double the miscarriage risk of younger women, the study found. When women took daily multivitamins, their miscarriage risk was 55% lower than for their peers who didn't do this.

One surprise in the study is that researchers didn't find an increased miscarriage risk associated with smoking or alcohol, however. This doesn't mesh with previous research, noted Dr. Jeffrey Goldberg, a reproductive health researcher at Cleveland Clinic in Ohio who wasn't involved in the study. 

Published on Leave a comment on Vitamin D Level Linked to Cancer Risk

 A number of recent studies looked at vitamin D and various diseases. All showed benefits of higher vitamin D levels in the blood: lower rates of cancer incidence, improved heart function in those with heart failure, lower rates of leukemia incidence, lower rates of breast cancer, and less aggressive breast and prostate cancer. However, one study found no benefits to vitamin D supplementation during pregnancy and the child's asthma risk. Older studies found low levels of vitamin D linked to higher risk of premenopausal breast cancer, and also to thicker melanomas at diagnosis (the thinner the melanoma, the better the prognosis).

Everyone agrees that sunshine is an excellent source of vitamin D, but there is still disagreement over what are the best daily vitamin D supplement dosages, or even what are optimal levels of vitamin D in the blood (measured as serum 25-hydroxyvitamin D or 25(OH)D). In 2010, the Institute of Medicine (IOM) concluded that levels lower than 12 ng/ml represented a vitamin D deficiency and recommended a target of 20 ng/ml, which could be met in most healthy adults (ages 19 to 70) with 600 International Units of vitamin D each day. Since then most researchers have argued for higher blood serum levels: most agreeing that over 30 ng/ml is best, while some advocating 50 ng/ml or more. But even what's too high (and could cause problems) is debated. Many vitamin D supporters now advocate taking 800 to 1,000 IUs of vitamin D daily (some say up to 4000 IUs daily is OK). Remember to look for vitamin D3 supplements, not D2.

This study found that higher levels of vitamin D (measured as serum 25(OH)D) are better, with 25(OH)D concentrations of at least 40 ng/ml best to reduce cancer risk (all types of cancer). From Medical Xpress: Higher levels of vitamin D correspond to lower cancer risk, researchers say

Researchers at University of California, San Diego School of Medicine report that higher levels of vitamin D - specifically serum 25-hydroxyvitamin D - are associated with a correspondingly reduced risk of cancer. The findings are published in the April 6, online issue of PLOS ONE.

Garland and his late brother, Frank, made the first connection between vitamin D deficiency and some cancers in 1980 when they noted populations at higher latitudes (with less available sunlight) were more likely to be deficient in vitamin D, which is produced by the body through exposure to sunshine, and experience higher rates of colon cancer. Subsequent studies by the Garlands and others found vitamin D links to other cancers, such as breast, lung and bladder.

The new PLOS ONE study sought to determine what blood level of vitamin D was required to effectively reduce cancer risk....The only accurate measure of vitamin D levels in a person is a blood test....Cancer incidence declined with increased 25(OH)D. Women with 25(OH)D concentrations of 40 ng/ml or greater had a 67 percent lower risk of cancer than women with levels of 20 ng/ml or less.

Garland does not identify a singular, optimum daily intake of vitamin D or the manner of intake, which may be sunlight exposure, diet and/or supplementation. He said the current study simply clarifies that reduced cancer risk becomes measurable at 40 ng/ml, with additional benefit at higher levels. "These findings support an inverse association between 25(OH)D and risk of cancer," he said, "and highlight the importance for cancer prevention of achieving a vitamin D blood serum concentration above 20 ng/ml, the concentration recommended by the IOM for bone health."

From Science Daily: Vitamin D improves heart function, study finds

A daily dose of vitamin D3 improves heart function in people with chronic heart failure, a five-year research project has found. The study involved more than 160 patients who were already being treated for their heart failure using proven treatments including beta-blockers, ACE-inhibitors and pacemakers.

Participants were asked to take vitamin D3 or a dummy (placebo) tablet for one year. Those patients who took vitamin D3 experienced an improvement in heart function which was not seen in those who took a placebo....In the 80 patients who took Vitamin D3, the heart's pumping function improved from 26% to 34%. In the others, who took placebo, there was no change in cardiac function.

Disappointing results. From Medscape: Vitamin D Disappoints: Prenatal Supplementation and Childhood Asthma

Two recent clinical trials examined maternal supplementation with vitamin D and postpregnancy offspring outcomes for asthma and wheezing....However, with respect to preventing asthma in offspring, there is no clear evidence for vitamin D supplementation in pregnant women.

From PLOS ONE: Vitamin D Deficiency at Melanoma Diagnosis Is Associated with Higher Breslow Thickness

Vitamin D deficiency at the time of melanoma diagnosis is associated with thicker tumours that are likely to have a poorer prognosis. Ensuring vitamin D levels of 50 nmol/L or higher in this population could potentially result in 18% of melanomas having Breslow thickness of <0.75 mm rather than ≥0.75 mm.

Reported in 2013. From Medical Express: Low vitamin D levels linked to high risk of premenopausal breast cancer

A prospective study led by researchers from the University of California, San Diego School of Medicine has found that low serum vitamin D levels in the months preceding diagnosis may predict a high risk of premenopausal breast cancer. The study of blood levels of 1,200 healthy women found that women whose serum vitamin D level was low during the three-month period just before diagnosis had approximately three times the risk of breast cancer as women in the highest vitamin D group. 

A 2011 meta-analysis by Garland and colleagues estimated that a serum level of 50 ng/ml is associated with 50 percent lower risk of breast cancer. While there are some variations in absorption, those who consume 4000 IU per day of vitamin D from food or a supplement normally would reach a serum level of 50 ng/ml.

Published on Leave a comment on Many Health Benefits of Nuts and Seeds

Nice summary article about the known benefits of nuts and seeds, and the nutrients they contain. Bottom line: all nuts and seeds are beneficial to health. It's best to eat a variety of nuts, and eat some nuts daily or at least a few times a week. A typical serving is 1/4 cup or small handful of nuts. Go to the article for the complete nut and seed list and a nut and seed nutrient chart. From Today's Dietician:

The Wonders of Nuts and Seeds

Nuts and seeds have been part of the human diet since Paleolithic times. A few nuts, such as almonds and walnuts, and seeds, namely flax and chia, get most of the glory, but the fact is each nut and seed brings something beneficial to the table. While exact nutrient compositions vary, nuts and seeds are rich sources of heart-healthy fats, fiber, plant protein, essential vitamins and minerals, and other bioactive compounds, including an array of phytochemicals that appear to have antioxidant and anti-inflammatory properties.

A wealth of data from prospective observational studies and clinical trials suggest that tree nut consumption reduces the risk of several chronic diseases, including cardiovascular disease (CVD), type 2 diabetes, and some forms of cancer. Moreover, there may be benefits for cognitive health. Adding support to these findings is research suggesting that incorporating tree nuts in the diet lowers the risk of conditions that contribute to disease, such as hypertension, high cholesterol, insulin resistance, abdominal obesity, endothelial dysfunction, oxidative stress, and inflammation. Various components of nuts, such as heart-healthy monounsaturated and polyunsaturated fats, plant-based protein, fiber, vitamins, minerals, and phytochemicals may work together to offer protection against oxidation, inflammation, cancer, and CVD.

Recent findings from the PREDIMED trial suggest that a Mediterranean diet that includes one serving of nuts per day protects against heart attack, stroke, or death from other cardiovascular causes in people at high risk due to type 2 diabetes or metabolic syndrome. PREDIMED data also suggest that eating more than three servings of nuts per week reduces risk of death from all causes, especially if also following a Mediterranean diet. Subjects who frequently consumed both total nuts and walnuts had a lower rate of death from cancer....While the number of nuts per serving varies by type, a typical serving is 1 oz or about 1/4 cup or a small handful (palm of the hand only)....

• Almonds are high in monounsaturated fats, which may explain their association with lower LDL cholesterol levels and reduced heart disease risk. The antioxidant function of the vitamin E (37% DV in 1 oz) in almonds along with their magnesium and potassium also may play a role in cardiovascular health. One study found that almonds may reduce LDL as much as statins.

• Brazil and cashew nuts: Technically a seed, 1 oz of Brazil nuts contains a whopping 767% DV for selenium. That's over the Tolerable Upper Intake Level of 400 mcg. But eating two Brazil nuts per day has been shown to be an effective way to increase blood levels of this antioxidant mineral healthfully. Cashews are lower in fat than most nuts and contain anacardic acid, which may improve insulin sensitivity and help prevent chronic inflammation.

• Pecans contain multiple forms of vitamin E and are especially rich in gamma-tocopherol, which has been shown to inhibit oxidation of LDL cholesterol. Oxidized LDL contributes to inflammation in the arteries and is a risk factor for CVD. Pecans also have the highest polyphenol and flavonoid content of the tree nuts.

• Pistachios: Two studies have shown that eating in-shell pistachios enhances feelings of fullness and satisfaction while reducing caloric intake. When eating in-shell pistachios, study subjects consumed about 40% fewer calories compared with pistachio kernels. Pistachios have the second highest polyphenol and flavonoid content of the tree nuts. 

• Walnuts are another excellent source of plant-based omega-3 fatty acids. Walnuts also boast the highest antioxidant content of the tree nuts, followed by pecans and cashew nuts. This makes walnuts one of the best nuts for anti-inflammatory benefits. Like pecans, walnuts are unusually rich in the gamma-tocopherol form of vitamin E. ... Walnut consumption among NHANES subjects is positively associated with cognitive function in both younger and older adults. They're a natural source of melatonin, which is critical in the regulation of sleep, circadian (daily) rhythms, and may play a role in walnuts' anticancer benefits.

Published on Leave a comment on More Sunlight Exposure, Live Longer?

A recent study in the Journal of Internal Medicine had interesting results regarding sun exposure - more was beneficial for health.

In the study, women were followed for 20 years, and any  deaths were put into one of 3 groups: as being from: heart disease, cancer, or other (non-heart disease and non-cancer). Swedish women followed for 20 years found that the more sunlight exposure they had, the longer the life expectancy, the less death from heart disease (cardiovascular disease) and causes other than heart disease or cancer (non-heart disease and non-cancer group), but the more skin cancer (basal cell carcinoma, squamous cell carcinoma and melanoma) they developed. 

Thus the main finding is of a dose-dependent relationship between sun exposure and life expectancy.

One surprising result was that nonsmokers who avoided sun exposure had a life expectancy similar to smokers in the highest sun exposure group. Those who avoided sun exposure had an increased risk of death mainly due to heart disease and "other causes" (non-cancer/non-heart disease).

I wondered about other cancers in this study, and this is all they had to say in the journal article:  "Thus, women with NMSC (nonmalignant skin cancer) had a 37% higher prevalence of other internal cancers than those without NMSC and a fourfold increased prevalence of MM (malignant melanoma). The incidence of other internal cancer was not increased subsequently on NMSC diagnosis."  I now have another question:  How do the women with cancer in the high and low sun exposure group do after another 10 or 20 years?  I would have liked for this study to continue longer.

The researchers felt that sunshine and vitamin D had a role in these results, and suggested that we need to rethink the "avoid sunshine" advice now given to people. In other words, some sunshine is good for health. From Science Daily:

Why do sunbathers live longer than those who avoid the sun?

New research looks into the paradox that women who sunbathe are likely to live longer than those who avoid the sun, even though sunbathers are at an increased risk of developing skin cancer. An analysis of information on 29,518 Swedish women who were followed for 20 years revealed that longer life expectancy among women with active sun exposure habits was related to a decrease in heart disease and noncancer/non-heart disease deaths, causing the relative contribution of death due to cancer to increase.

Whether the positive effect of sun exposure demonstrated in this observational study is mediated by vitamin D, another mechanism related to UV radiation, or by unmeasured bias cannot be determined. Therefore, additional research is warranted. 

"We found smokers in the highest sun exposure group were at a similar risk as non-smokers avoiding sun exposure, indicating avoidance of sun exposure to be a risk factor of the same magnitude as smoking," said Dr. Pelle Lindqvist, lead author of the Journal of Internal Medicine study. "Guidelines being too restrictive regarding sun exposure may do more harm than good for health."