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Ways to Reduce the Risk of Breast Cancer

Five Numbers to Reduce Breast Cancer Risk

Here are five numbers every woman should know for breast cancer risk reduction:

40 years: the age you should start getting an annual mammogram. Only about 5 percent of breast cancer diagnoses occur in women who are younger than 40. In fact, the average age of a woman diagnosed with breast cancer is 61, says the National Cancer Institute.

88 percent: the odds a woman with stage one breast cancer will live at least five more years, according to the American Cancer Society.

2 or more: the number of daily alcoholic drinks that may raise your chances for developing breast cancer by 20 percent. After conducting a review of more than 50 different studies on the relationship between alcohol consumption and cancer risk, a group of British researchers determined that for each alcoholic beverage consumed per day, a woman’s breast cancer risk rose by seven percent.

20 pounds: the extra body mass that could bump your breast cancer risk by 45 percent. Having excess fatty tissues can increase the amount of cancer-fueling estrogen in a post-menopausal woman’s body. Since the majority of breast cancers happen in older women, if you are at (or nearing) menopause, you should consider maintaining a healthy weight as a crucial step to take to avoid the disease.

5 hours: the minimum amount of time you need to spend sweating each week to ward off breast cancer. Numerous studies indicate that sticking to a regular exercise regimen can lower a woman’s chances of developing breast cancer by as much as 20 percent. The Department of Health and Human Services (HHS) suggests engaging in a workout regimen that includes a combination of cardio and strength training.

Exercise and Eating Fatty Foods

Exercise Reduces Cognitive Decline Induced by Dietary Fat
Can Exercise Protect the Brain From Fatty Foods?
In recent years, some research has suggested that a high-fat diet may be bad for the brain, at least in lab animals. Can exercise protect against such damage? That question may have particular relevance now, with the butter-and cream-laden holidays fast approaching. And it has prompted several new and important studies.

The most captivating of these, presented last month at the annual meeting of the Society for Neuroscience in New Orleans, began with scientists at the University of Minnesota teaching a group of rats to scamper from one chamber to another when they heard a musical tone, an accepted measure of the animals’ ability to learn and remember.

For the next four months, half of the rats ate normal chow. The others happily consumed a much greasier diet, consisting of at least 40 percent fat. Total calories were the same in both diets.

After four months, the animals repeated the memory test. Those on a normal diet performed about the same as they had before; their cognitive ability was the same. The high-fat eaters, though, did much worse.

Then, half of the animals in each group were given access to running wheels. Their diets didn’t change. So, some of the rats on the high-fat diet were now exercising. Some were not. Ditto for the animals eating the normal diet.

For the next seven weeks, the memory test was repeated weekly in all of the groups. During that time, the performance of the rats eating a high-fat diet continued to decline so long as they didn’t exercise.

But those animals that were running, even if they were eating lots of fat, showed notable improvements in their ability to think and remember.

After seven weeks, the animals on the high-fat diet that exercised were scoring as well on the memory test as they had at the start of the experiment.

Exercise, in other words, had “reversed the high-fat diet-induced cognitive decline,” the study’s authors concluded.

That finding echoes those of another study presented last month at the Society for Neuroscience meeting. In it, researchers at Kyoto University in Japan gathered a group of mice bred to have a predisposition to developing a rodent version of Alzheimer’s disease and its profound memory loss.

Earlier studies by the same scientists had shown that a high-fat diet exacerbated the animals’ progression to full-blown dementia, and that both a low-fat diet and exercise slowed the animals’ mental decline.

But it hadn’t been clear in these earlier experiments which was more effective at halting the loss of memory, a leaner diet or regular rodent workouts.

So the scientists set out now to tease out the effects of each intervention by first feeding all of their mice a high-fat diet for 10 weeks, then switching some of them to low-fat kibble, while moving others to cages equipped with running wheels.

A third group began both a low-fat diet and an exercise routine, while the remainder of the mice continued to eat the high-fat diet and didn’t exercise.

After an additional 10 weeks, this last group, the animals that ate lots of fat and lounged around their cages, had developed far more deposits of the particular brain plaques associated with Alzheimer’s disease than the other mice. They also performed much more poorly on memory tests.

The mice that had been switched to a low-fat diet had fewer plaques and better memories than the control group.

But the mice that were exercising had even healthier brains and better memory scores than the low-fat group — even if they had remained on a high-fat diet. In other words, exercise was “more effective than diet control in preventing high-fat diet-induced Alzheimer’s disease development,” the authors write.

Just why high-fat diets might affect the brain and how exercise undoes the damage is not yet clear. “Our research suggests that free fatty acids” from high-fat foods may actually infiltrate the brain, says Vijayakumar Mavanji, a research scientist at the Minnesota VA Medical Center at the University of Minnesota, who, with his colleagues Catherine M. Kotz, Dr. Charles J. Billington, and Dr. Chuan Feng Wang, conducted the rat study. The fatty acids may then jump-start a process that leads to cellular damage in portions of the brain that control memory and learning, he says.

Exercise, on the other hand, seems to stimulate the production of specific biochemical substances in the brain that fight that process, he says.

In the Japanese study, for instance, the brains of the exercised animals teemed with high levels of an enzyme that is known to degrade the plaques associated with Alzheimer’s disease.

Of course, lab animals are not people, Dr. Mavanji cautions, and it’s not known if exercise might protect our brains in the same manner as it does in mice and rats.

Still, he says, there’s enough accumulating evidence about the potential cognitive risks of high-fat foods and the countervailing benefits from physical activity to recommend that “people exercise moderately,” he says, particularly during periods of repeated exposure to alluring, fatty holiday buffets.

The amount of exercise required to potentially protect our brains from the possible depredations of marbled beef and cheesecake isn’t excessive, after all, he continues. His rats were running for the human equivalent of about a daily 30-minute jog. So if you can’t walk away from the buffet table, be sure to at least take a walk afterward.

What is Health?

“When you have your health you have everything.”
Source unknown, but likely an ill person.

Heath definitions:
The state of being free from illness or injury.
A person’s mental or physical condition.

We know health is important especially when it is threatened, but do we know what it is?
It is often described as the absence of disease, but we know that some people have more of it than others.
In Western medicine traditionally we have not emphasized how to optimize health.
There are some basics that we all know: avoid some things (sweets, soda, cigarettes, etc.) and add some things (exercise and good food).
This is a very basic approach that leaves most of us uncertain where to being or how to know what are the most important factors.

I like to view health in terms of the three pigs story.
Physical and mental health are like structures we build with repeated choices.
We can build a straw house, a wood house or a brick house.
A well built and well maintained home is much more pleasant to live in and much more capable of withstanding storms of illness.
A home in any condition can be improved.
Some improvements are more high yield than others.
An entire home cannot be remade in a day.
An upgrade from no daily exercise to a walk after dinner is a major improvement.
Additional vegetables and smaller portions or less red meat is another improvement.
Small daily changes add up over time.

Changing the mindset from health as an unpleasant to do list to health as an investment in building a stronger home for oneself is a good first step.

Check out extra images here: http://drhelenmabry.blogspot.com/2012/11/what-is-health_5.html

Dietary changes to reduce risk of breast cancer

High intake of red meat and poultry ups breast cancer risk in some women
Last Updated: Sunday, November 04, 2012,15:55 7Tags: Red meat, Breast cancer, Progesterone receptor positive tumors Washington: A new research from The Cancer Institute of New Jersey has revealed racial differences in the link between consumption of meat and breast cancer risk.

The Cancer Institute of New Jersey is a Center of Excellence of the University of Medicine and Dentistry of New Jersey-Robert Wood Johnson Medical School (RWJMS).

Previous research on meat intake and its relation to breast cancer risk has been limited to Caucasian women. Using data from a new case-control study based at The Cancer Institute of New Jersey, known as the Women’s Circle of Health Study, investigators explored the association between meat consumption and breast cancer risk in African-American women.

Using a questionnaire focused on the frequency of food intake, researchers examined 976 African-American and 873 Caucasian women with breast cancer and 1,165 African-American and 865 Caucasian women without cancer.

Investigators found that Caucasian women in the group with the highest consumption appeared to have an increased breast cancer risk if they ate unprocessed red meat and poultry as compared to Caucasian women with the lowest intake.

Incremental increases in consumption (500 grams per week of all red meat and 200 grams per week of poultry) also seemed to increase breast cancer risk in this group. Stronger estimates were noted for Caucasian women who were premenopausal.

In addition, there was an elevated risk of estrogen receptor positive and progesterone receptor positive tumors in Caucasian women related to a 500 gram per week increase in total red meat intake. Poultry intake was associated with estrogen receptor negative and progesterone receptor negative tumors.

In African-American women, no clear association was found between intake of any kind of meat and breast cancer risk. There was only a suggestion of a reduction in risk of tumors that lacked estrogen receptors and progesterone receptors for African-American women having a high intake of red meat.

“This research supports encouraging Caucasian women to limit their intake of both red meat and poultry in order to reduce their risk of breast cancer, which is in line with the AICR’s recommendation of limiting red meat intake to less than 500 grams per week,” noted lead author, Urmila Chandran, MA, MPH, PhD(C), a research teaching specialist at The Cancer Institute of New Jersey, who was awarded an AICR Scholarship Award to present the work at the scientific conference.

“Being that this study may be one of the first to examine this association in African-American women, results from this group are not conclusive, and more investigation is needed to replicate these findings,” said Chandran.

Senior author Elisa V. Bandera, MD, PhD, an epidemiologist at The Cancer Institute of New Jersey is the lead investigator on the Women’s Circle of Health Study, which separately aims to examine the impact of multiple risk factors on breast cancer in African-American women.

“Most breast cancer studies have been conducted in Caucasian women. Our study provides new information on the role consumption of animal foods play on breast cancer development in women of European and African ancestry,” stated Dr. Bandera, who is also an associate professor of epidemiology at RWJMS and UMDNJ-School of Public Health.

Along with Bandera and Chandran, other investigators include: Christine Ambrosone, Gary Zirpoli, Gregory Ciupak, Susan E. McCann, and Zhihong Gong, Roswell Park Cancer Institute; Karen Pawlish, New Jersey State Cancer Registry; and Yong Lin and Kitaw Demissie, The Cancer Institute of New Jersey and UMDNJ-School of Public Health.

The work will be presented as a scientific poster during the 2012 American Institute for Cancer Research (AICR) Annual Research Conference in Washington, D.C., this week.

ANI First Published: Sunday, November 04, 2012, 15:55


You can read other ways to reduce your risk of breast cancer here:


An Apple A Day


Original article
An Apple Peel a Day Could Keep Cancer at Bay
Released: 4/4/2008 1:00 PM EDT
Source: Cornell University
Newswise — An apple peel a day might help keep cancer at bay, according to Rui Hai Liu, Cornell associate professor of food science, who has identified a dozen compounds — triterpenoids — in apple peel that either inhibit or kill cancer cells in laboratory cultures. Three of the compounds have not previously been described in the literature.
“We found that several compounds have potent anti-proliferative activities against human liver, colon and breast cancer cells and may be partially responsible for the anti-cancer activities of whole apples,” says Liu, who is affiliated with Cornell’s Institute of Comparative and Environmental Toxicology and is senior author of the study, which is online and published in the Journal of Agricultural and Food Chemistry.
In previous Cornell studies, apples had been found not only to fight cancer cells in the laboratory but also to reduce the number and size of mammary tumors in rats. The Cornell researchers now think that the triterpenoids may be doing much of the anti-cancer work.
“Some compounds were more potent and acted differently against the various cancer cell lines, but they all show very potent anti-cancer activities and should be studied further,” says Liu.
With co-author Xiangjiu He, a Cornell postdoctoral researcher, Liu analyzed the peel from 230 pounds of red delicious apples from the Cornell Orchard and isolated their individual compounds. After identifying the structures of the promising compounds in the peel, the researchers tested the pure compounds against cancer cell growth in the laboratory. In the past, Liu has also identified compounds called phytochemicals — mainly flavonoids and phenolic acids — in apples and other foods that appear to be have anti-cancer properties as well, including inhibiting tumor growth in human breast cancer cells.
“We believe that a recommendation that consumers to eat five to 12 servings of a wide variety of fruits and vegetables daily is appropriate to reduce the risks of chronic diseases, including cancer, and to meet nutrient requirements for optimum health,” said Liu.
The study online: http://pubs.acs.org/cgi-bin/abstract.cgi/jafcau/2007/55/i11/abs/jf063563o.html
Additional recent researches have shown that eating apples are linked to reducing cancer risk in several studies. Some examples are:

* Quercetin, a flavonoid abundant in apples has been found to help prevent the growth of prostate cancer cells.

* Phytonutrients in the skin of apples inhibited the growth of colon cancer cells by 43% .

* Food containing flavonoids like those in apples may reduce risk of lung cancer as much as 50% .

* Dietary phenolics such as flavonoids (found in apples) have inhibitory effects on the developments of carcinogenic substances in the bladder, thereby reducing risk of bladder cancer, especially in smokers.

Also, eating apples could improve lung function and reduce the risk of respiratory diseases such as chronic obstructive pulmonary disease (COPD) due to antioxidants present in apples that would counter the oxygen’s damaging effects on the body as well as the flavonoids such as catechins (present in apples and tea).

In addition, studies have shown that a diet rich in apples could help to lower the blood cholesterol level. Pectin, a soluble fiber found in apples has been thought to play a significant role in this. In fact, apple juice has been found to inhibit the oxidation of a harmful form of cholesterol (LDL, or low-density lipoprotein).

Besides therapeutic benefits, apples are also found to play a role in inhibiting ageing-related problems, preventing wrinkles and promoting hair growth (due to a compound named procyanidin B-2).

For those weight-watchers, this is good news as apples are a delicious source of dietary fiber and helps to aid digestion and promote weight loss.

My recommendation is that if you are going to eat apple peels, make sure your apples are organic.

Additional Reference:

Apples & Health (http://www.chm.bris.ac.uk/webprojects2003/lim/Appleweb2003/beniapple….)

Learn more: http://www.naturalnews.com/023150_apple_cancer_apples.html#ixzz29buIPeLE

Fascinating article on our complex relationship with bacteria


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