Diets other than Robert's Archives

Oh Good...................!?

Health Sciences Institute e-Alert

February 4, 2004

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Dear Reader,

I'm sure many people find the current controversies about
dietary choices bewildering. Atkins, South Beach, low-fat,
high-protein, low-carbs, and on and on...

For postmenopausal women, however, the decision is made a little
easier by research that shows how certain food choices may
dramatically impact their risk of breast cancer.

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Fiber trumps fat
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Animal studies have shown that a high intake of saturated fats
may increase the risk of breast cancer. Based on this, a
research team from the University of Malmo in Sweden devised a
study using information gathered on more than 11,000
postmenopausal women.

Researchers followed the women for more than seven years on
average, gathering data from diet-history interviews,
questionnaires, body measurements and national and regional
cancer registries.

When the data was analyzed, the Malmo team found that women who
had the highest intake of dietary fiber were 40 percent less
likely to develop breast cancer compared with those with the
lowest fiber intake. But for women who combined a high fiber
diet with a low intake of dietary fats, the risk dropped even
more.

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Water method
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In the conclusion to their study, the Malmo authors wrote that,
"a dietary pattern characterized by high fiber and low fat
intakes is associated with a lower risk of postmenopausal breast
cancer." But there are different types of fiber, just as there
are different types of fats. So what specific foods should
postmenopausal women include in their diets to reduce breast
cancer risk? First we'll look at fiber.

In the e-Alert "Water Works" (9/16/03), I told you about a study
of nearly 1,000 heart patients in Milan, Italy. After assessing
dietary factors in interviews, researchers determined that a
higher fiber intake reduced the risk of heart attack by well
over 25 percent. But among those who had the highest intake of
fruit and water-soluble fiber, heart attack risk was reduced by
an impressive 36 percent.

One surprising fact emerged from the collected data: Those with
the highest intake of cereal fiber (which is mostly insoluble
fiber) actually increased their heart attack risk by more than
10 percent. This was attributed to the fact that the sources of
this type of fiber appeared to be refined grains that can cause
a spike in blood sugar levels. And it's no secret that many food
products claim to be "whole grain" or "whole wheat," but
actually contain very little of either.

Most people don't eat enough water-soluble fiber to produce the
positive results shown in the Milan study. But good quality,
water-soluble fiber is easy to come by when a little care is
taken to find unrefined sources of these foods:

* Fruits, including oranges, peaches, apples, and grapes
* Vegetables, including carrots, squash, and corn
* Nuts and seeds (in particular, psyllium seeds)
* Legumes, including peanuts, lentils, peas, and kidney,
black, and pinto beans
* Oats and barley

A number of studies have also shown that a water-soluble fiber
called lignan, found in flax seeds, may have a protective effect
against breast cancer.

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The Wright way
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The Malmo study confirms previous research indicating that a
low-fat diet may reduce the risk of breast cancer. But that
doesn't mean that any food packaged with a low-fat label is a
good choice. And it also doesn't mean that you should avoid
high-protein foods.

Jonathan V. Wright, M.D., wrote about using specific foods to
help prevent breast cancer in the December 2002 issue of his
Nutrition and Healing Newsletter. Observing that breast cancer
risk may be increased by a high intake of saturated fats,
omega-6 fatty acids and trans fatty acids, Dr. Wright noted that
good amounts of omega-3 fatty acids have been shown to decrease
risk.

Dr. Wright offers these specific dietary recommendations for
lowering breast cancer risk:

* "Eat more fish, which is the No. 1 source of cancer-inhibiting
omega-3 fatty acids." But to avoid high mercury content, Dr.
Wright suggests that these fish be avoided: tuna, tilefish,
swordfish, shark, king mackerel, red snapper, moonfish and
orange roughy.

* "If you can, buy organically raised, 'grass-fed' beef and pork
and free-range chicken and turkey." Dr. Wright explains that
organic and free-range meat contains less omega-6 and much more
omega-3 fatty acid content as well as less residue from
pesticide, insecticide and herbicide (all of which have been
linked to breast cancer).

* Whenever possible, eat organic food. Dr. Wright says that if
you can't find or afford organic, "you can still decrease your
breast cancer risk by at least cutting back as much as possible
on 'regular' sources of saturated fat and animal protein -
mostly the sort you find in supermarkets, such as grain-fed
beef, chickens raised in cages, etc."

* Get rid of the margarine! Margarine is made from hydrogenated
oil, which is rich in trans fatty acids and omega-6 fatty
acids.

* Avoid cow's milk. Studies have shown an association between
milk intake and an increased risk of breast cancer. As Dr.
Wright has stated many times, "Cow's milk is for calves, not
people!"

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Two more
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And as long as we're talking about prevention... In the e-Alert
"Keeping Out of the Pink" (10/13/03), I told you about a study
that showed how women who exercised regularly may reduce their
risk of one of the most common types of breast cancer (breast
carcinoma in situ, which is confined to the milk glands) by as
much as 35 percent, even if they only exercise lightly.

And in that same e-Alert, I also discussed a green tea study
that demonstrated how extracts of green tea inhibited breast
cancer cells from manufacturing the new blood vessels necessary
to promote cancer cell growth.

By following these simple dietary and lifestyle guidelines, many
postmenopausal women may dramatically lower their chances of
receiving that dreaded diagnosis of breast cancer.

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Is Your Cholesterol High Enough?

That's right... get your cholesterol way over 200... Take naps
instead of running laps... Refuse to eat 5 to 10 servings of
vegetables everyday!

Surprised? That's just a taste of how shockingly satisfying real
health can be. Next time anyone nags you to give up your
favorite things, turn the tables and ask: Are you getting enough
sun to prevent the world's most dreaded cancers?

* Are you exercising so hard that it's hardening your
arteries?
* Are you drinking so much water that it's watering down
your memory?
* Are you eating enough eggs & bacon to ward off macular
degeneration?
* Got Arthritis? Guess what! This animal fat reversed the
damage in 24 hours.

Believe it or not, you can live long and love it! Find out why
Dr. William Campbell Douglass "take back your life" crusade is
raising a rebellion in the halls of medicine – and claim your 5
free gifts!

http://www.agora-inc.com/reports/RHB/W6RHF200/

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.. and another thing

It's amazing how much flak you can get for putting two words in
the wrong order.

In the e-Alert "Down on the Farm" (1/20/04) I referred to a
study conducted by the University of Indiana.

That was all it took to rally the Hoosiers into action.

In separate e-mails, Randy, Helen, Joseph and others
straightened me out in no uncertain terms: There is no such
institution of higher education known as the University of
Indiana. The correct name is "Indiana University." And of
course, anyone who's ever filled out a March Madness basketball
grid (and I've filled out a few) should know this. It's IU! Big
10 basketball!

Here's where I was went wrong: I found some of my information
for that e-Alert in a BBC report, which referred to IU as the
University of Indiana. And while the BBC may be one of the most
reliable news sources on earth, what can they know about
Hoosiers and March Madness?

But even though there's no such place as UI, it appears that
it's a thriving institution in cyberspace. If you Google
"University of Indiana" you come up with more than 42,000 links.
Some of those Google links are actually supported by Indiana
University, so that when people search for it incorrectly,
they'll still end up at IU. So obviously, neither I nor the BBC
is the first to mistakenly switch UI for IU.

In any case, here's my advice: Unless you wish to incur the
wrath of the Hoosiers, get the name right. It's "Indiana"
followed by "University."

To Your Good Health,

Jenny Thompson
Health Sciences Institute

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Sources:
"Intakes of Plant Foods, Fibre and Fat and Risk of Breast Cancer
- A Prospective Study in the Malmo Diet and Cancer Cohort"
British Journal of Cancer, Vol. 90, No. 1, 1/12/04,
ncbi.nlm.nih.gov
"Fibre Intake Confirmed Key in Breast Cancer Prevention"
NutraIngredients.com, 1/22/04, nutraingredients
"Breast Cancer Prevention Straight From the Grocery Store: Stop
the Most Feared Disease Among Women From Happening to You"
Jonathan V. Wright, M.D., Nutrition & Healing Newsletter,
12/1/02, wrightnewsletter.com

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Re: Oh Good...................!? (Archive in diet.)