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How To Use Flax Seeds To Help Fight Prostate Cancer

By on in General Health | 0 comments

Flax seeds do not only have an effect on breast cancer, but there is also research showing how to use flax seeds to fight prostate cancer.

Patients with prostate cancer, who were scheduled for surgery to remove the prostate, were randomly assigned to either their usual diet, a diet supplemented with 30 g of flax seeds daily, a low-fat diet or a flax seed supplemented low-fat diet (Demark-Wahnefried W, et.al., 2008).

Male patients followed this protocol for approximately 30 days.

It was found that the cell growth rates of cancer cells were significantly lower in the participants using the flax seeds when compared to the ones on the control diet.

This was only after using the flax seeds for 30 days.

The researchers concluded that flax seeds are both safe and associated with alterations that may be protective for prostate cancer.

After that, men were scheduled for repeat of prostate biopsy in the following study (Demark-Wahnefried W, et.al., 2004).

These men also needed to follow a low-fat diet and include 30 g of flax seeds per day for 6 months. At the end of 6 months they had their follow up biopsy.

The results showed significant decreases in cholesterol and PSA (prostate-specific antigen). The male participants did not show any significant change in total testosterone. PSA is a measurement of improvement or worsening in someone with prostate cancer or at risk for prostate cancer.

This study did not evaluate the effect of the low-fat diet separately. But, we know now that the major benefits are from the flax seeds.

 

In addition, an earlier study showed similar results (Demark-Wahnefried W, et.al., 2001).

The majority of studies on the lignan found in flax demonstrates interferences with the development of some major diseases. These diseases also include prostate cancer (Imran M, et.al., 2015).

 

It is amazing how you can use flax seeds to fight prostate cancer.

It’s easy and inexpensive to incorporate, and research has documented some impressive benefits.


References:

Imran M, Ahmad N, Anjum FM, Khan MK, Mushtaq Z, Nadeem M, Hussain S. Potential protective properties of flax lignan secoisolariciresinol diglucoside. Nutr J. 2015 Jul 28;14:71. doi: 10.1186/s12937-015-0059-3.

Demark-Wahnefried W, Polascik TJ, George SL, Switzer BR, Madden JF, Ruffin MT 4th, Snyder DC, Owzar K, Hars V, Albala DM, Walther PJ, Robertson CN, Moul JW, Dunn BK, Brenner D, Minasian L, Stella P, Vollmer RT. Flaxseed supplementation (not dietary fat restriction) reduces prostate cancer proliferation rates in men presurgery. Cancer Epidemiol Biomarkers Prev. 2008 Dec;17(12):3577-87. doi: 10.1158/1055-9965.EPI-08-0008.

Demark-Wahnefried W, Robertson CN, Walther PJ, Polascik TJ, Paulson DF, Vollmer RT. Pilot study to explore effects of low-fat, flaxseed-supplemented diet on proliferation of benign prostatic epithelium and prostate-specific antigen. Urology. 2004 May;63(5):900-4.

Demark-Wahnefried W, Price DT, Polascik TJ, Robertson CN, Anderson EE, Paulson DF, Walther PJ, Gannon M, Vollmer RT. Pilot study of dietary fat restriction and flaxseed supplementation in men with prostate cancer before surgery: exploring the effects on hormonal levels, prostate-specific antigen, and histopathologic features. Urology. 2001 Jul;58(1):47-52.


Learn To Eat Program:

Recommendations that work. Improve your lifestyle with the food you eat. This is not a regular

Why Flaxseeds Have A Beneficial Effect On Breast Cancer Risk

By on in Cancer, Diet, Eating, General Health | 0 comments

It’s not because of reduced inflammation.

Adapting habits research has found to be beneficial for reducing cancer risk is a good idea, since your body does not give you any early warning signs.

Pain is not a good indicator for cancer.

Cancer usually takes quite a while to develop, pain occurs later.

We know that low-grade inflammation, the type of inflammation we usually are unaware of increases cancer risk, but what else than reducing inflammation can you do?

You can eat more lignans.

Lignans are plant-derived compounds with anticarcinogenic properties.

Lignans are metabolized to enterolignans, and as such, they have shown to reduce the risk of breast cancer.

Research has documented that patients with breast cancer who have higher enterolactone levels, a marker of dietary lignans, have significantly better survival (Buck K, et.al., 2011). This was for estrogen-receptor negative tumors.

21 studies showed that high lignan exposure was associated with reduced breast cancer risk in postmenopausal women (Buck K. et.al., 2010).

Where do you find high amount of these beneficial lignans?

You find this kind of lignans in flaxseeds.

When patients with breast cancer were given either a daily 25 g of flaxseed-containing muffin or a placebo, a reduction in apoptosis (death of cancer cells) was seen in the flaxseed group, but not in the placebo group (Thomson LU, et.al., 2005).

This was after only 32 days.

Higher intake of dried beans, but not grains, fruit or vegetable also reduced the overall mortality risk somewhat, and the highest lignan intake reduced the risk significantly (McCann SE, et.al., 2010).

I suggest you buy organic flaxseeds and grind 2 tablespoons in a coffee grinder for approximately 15 seconds. Put them in a little bit of water and stir. Do that once or twice daily, and drink it thick. I think they taste good when I do it that way. But, it does not matter how you do it, as long as you ingest them. You can also sprinkle it on food if you prefer that.

Just a simple habit like this may help you stay healthier.


References:

Thompson, L. U., Chen, J. M., Li, T., Strasser-Weippl, K., & Goss, P. E. (2005). Dietary flaxseed alters tumor biological markers in postmenopausal breast cancer. Clinical cancer research11(10), 3828-3835.

McCann, S. E., Thompson, L. U., Nie, J., Dorn, J., Trevisan, M., Shields, P. G., … & Freudenheim, J. L. (2010). Dietary lignan intakes in relation to survival among women with breast cancer: the Western New York Exposures and Breast Cancer (WEB) Study. Breast cancer research and treatment122(1), 229-235.

Buck, K., Zaineddin, A. K., Vrieling, A., Linseisen, J., & Chang-Claude, J. (2010). Meta-analyses of lignans and enterolignans in relation to breast cancer risk. The American journal of clinical nutrition, ajcn-28573.

Buck, K., Vrieling, A., Zaineddin, A. K., Becker, S., Hüsing, A., Kaaks, R., … & Chang-Claude, J. (2011). Serum enterolactone and prognosis of postmenopausal breast cancer. Journal of Clinical Oncology29(28), 3730-3738.

Buck, K., Zaineddin, A. K., Vrieling, A., Heinz, J., Linseisen, J., Flesch-Janys, D., & Chang-Claude, J. (2011). Estimated enterolignans, lignan-rich foods, and fibre in relation to survival after postmenopausal breast cancer. British journal of cancer105(8), 1151.


Learn To Eat Program:

Recommendations that work. Improve your lifestyle with the food you eat. This is not a regular diet program.

How To Improve Your Memory By Drinking These 2 Things

By on in Brain, General Health, Green tea, Memory | 0 comments

Coffee and tea are 2 very common beverages that people drink daily. Most people, however, drink either coffee or tea, but rarely both.

Interesting research shows that you may get more benefits if you drink both coffee and tea on a regular basis.

Coffee and tea, and especially green tea provide antioxidants.

The most common ones are polyphenols in coffee and catechins in tea.

Coffee and tea also contain caffeine, but tea also contains L-theanine which is an amino acid.

Theanine provides additional benefits.

When 50 mg of caffeine was studied with or without 100 mg of L-theanine, it showed that caffeine improved subjective alertness and accuracy (Owen GN, et.al., 2008). The caffeine and L-theanine combination improved both speed and accuracy of performance.

People drinking 3-5 cups of coffee daily at midlife provided good observations to have a decreased risk of dementia and Alzheimer’s disease by about 65% at late-life (Eskelinen MH, Kivipelto M., 2010).

 

Caffeine is beneficial.

Research has also shown that the moderate amount of caffeine found in coffee protected against both cardiovascular disease and Alzheimer’s disease (You DC, et.al., 2011).

Both coffee and tea have a protective effect on the nervous system. They also have been associated with a lower risk of Parkinson’s disease (Hu G, et.al., 2007).

How To Improve Memory By Drinking Tea and Coffee

How to improve your memory can be as simple as drinking coffee and tea daily. If you are already doing that, you may even want to increase the amount you are drinking, unless you are very sensitive to caffeine.

You should not drink either coffee or tea too late in the day, since the caffeine may affect your sleep. Moreover, you will spend more than 6 hours to eliminate caffeine from your body.


References:

Eskelinen, M. H., & Kivipelto, M. (2010). Caffeine as a protective factor in dementia and Alzheimer’s disease. Journal of Alzheimer’s Disease, 20(s1), S167-S174.

You, D. C., Kim, Y. S., Ha, A. W., Lee, Y. N., Kim, S. M., Kim, C. H., … & Lee, J. M. (2011). Possible health effects of caffeinated coffee consumption on Alzheimer’s disease and cardiovascular disease. Toxicological research, 27(1), 7.

Hu, G., Bidel, S., Jousilahti, P., Antikainen, R., & Tuomilehto, J. (2007). Coffee and tea consumption and the risk of Parkinson’s disease. Movement Disorders, 22(15), 2242-2248.

Owen, G. N., Parnell, H., De Bruin, E. A., & Rycroft, J. A. (2008). The combined effects of L-theanine and caffeine on cognitive performance and mood. Nutritional neuroscience, 11(4), 193-198.


If you like to drink green tea, you should drink it rather than taking it in capsule form. But, if you don’t like drinking tea, capsules are a good alternative.

 

Read this for more information…

1 Healthy Source Of Fat You Should Not Miss

By on in Blood Pressure, Diabetes, Diet, Eating, Fat, General Health, Nut consumption | 0 comments

 

Nuts are a very healthy source of fat for several reasons, and it is easy to add to your diet.

 

While all nuts provide health benefits, some offer more benefits than others.  

 

Pistachios are the best ones.

Research has documented that pistachios provide cardiovascular benefits by reducing LDL cholesterol, the so-called bad cholesterol and increase HDL cholesterol, the good cholesterol (Kasliwal RR, et.al.,2015). This was achieved with a daily consumption of 40 g of pistachios daily for 3 months, which also improved brachial artery flow-mediated vasodilation and carotid-femoral and brachial-ankle pulse wave velocity. These are measurements of the function of the inner lining of the blood vessels and arterial stiffness. In addition to all of this, the blood glucose levels also improved.healthy source of fat: pistachios

 

Even if you have diabetes, nuts can help you.  

25 g of pistachio nuts twice daily decreased fasting blood glucose, systolic blood pressure, and CRP, an inflammatory marker (Parham M, et.al., 2014). Not bad for snacking on some nuts twice a day.  

 

Another nut which is also among the best is walnuts.  

Walnuts measured the highest amounts of polyphenols when 9 types of nuts were compared (Vinson JA, Cai Y, 2012). Polyphenols are antioxidants that would inhibit oxidative processes leading to atherosclerosis.  

 

A high-fat meal has shown to decrease endothelial function, but if you add 40 g of walnuts to the meal, it will improve flow-mediated dilation (Cortes B, et.al., 2006). Walnuts will also decrease oxidized LDL cholesterol and inflammation. Oxidized LDL is the most dangerous LDL.

diabetes tacker: healthy source of fat

Do you have high cholesterol?

Even in people with high cholesterol, walnuts have shown to improve endothelial function and reduce total cholesterol and LDL cholesterol (Ros E, et.al., 2004).

 

You can even help to improve your brain function by eating walnuts. The polyphenol in walnuts has not only been found to reduce the oxidant and inflammatory exposure of brain cells but has also been found to improve interneuronal signaling (Poulose SM, et.al., 2014).

 

 


References:

Kasliwal RR, Bansal M, Mehrotra R, Yeptho KP, Trehan N. Effect of pistachio nut consumption on endothelial function and arterial stiffness. Nutrition. 2015 May;31(5):678-85. doi: 10.1016/j.nut.2014.10.019. Epub 2014 Nov 7. PMID: 25837212

Parham M, Heidari S, Khorramirad A, Hozoori M, Hosseinzadeh F, Bakhtyari L, Vafaeimanesh J. Effects of pistachio nut supplementation on blood glucose in patients with type 2 diabetes: a randomized crossover trial. Rev Diabet Stud. 2014 Summer;11(2):190-6. doi: 10.1900/RDS.2014.11.190. Epub 2014 Aug 10. PMID: 25396407

Vinson JA, Cai Y. Nuts, especially walnuts, have both antioxidant quantity and efficacy and exhibit significant potential health benefits. Food Funct. 2012 Feb;3(2):134-40. doi: 10.1039/c2fo10152a. Epub 2011 Dec 21. PMID: 22187094

Cortés B, Núñez I, Cofán M, Gilabert R, Pérez-Heras A, Casals E, Deulofeu R, Ros E. Acute effects of high-fat meals enriched with walnuts or olive oil on postprandial endothelial function. J Am Coll Cardiol. 2006 Oct 17;48(8):1666-71. Epub 2006 Sep 26. PMID: 17045905

Ros E, Núñez I, Pérez-Heras A, Serra M, Gilabert R, Casals E, Deulofeu R. A walnut diet improves endothelial function in hypercholesterolemic subjects: a randomized crossover trial.. Circulation. 2004 Apr 6;109(13):1609-14. Epub 2004 Mar 22. PMID: 15037535

Poulose SM, Miller MG, Shukitt-Hale B. Role of walnuts in maintaining brain health with age. J Nutr. 2014 Apr;144(4 Suppl):561S-566S. doi: 10.3945/jn.113.184838. Epub 2014 Feb 5. Review. PMID: 24500933


Learn To Eat Program:

Recommendations that work. Improve your lifestyle with the food you eat. This is not a regular diet program.

Improve Your Memory By Reducing Inflammation

By on in Brain, General Health, Inflammation, Memory | 0 comments

You don’t have to have severe inflammation for it to affect your memory.

What is called low grade inflammation will increase certain inflammatory markers which have shown to be good indicators of how well we will perform when it comes to cognition and memory related tasks.

Endothelial dysfunction which means dysfunction of the inner lining of the blood vessel wall, and low grade inflammation show a connection between vascular risk factors and cognitive function (Heringa SM, et.al., 2014).

In addition, individuals with increased inflammation, as measured with CRP one of the inflammatory markers, were found to have decreased recognition memory and decreased volume of a certain area of the brain (Bettcher BM, et.al., 2012).

Moreover, specific inflammatory markers are associated with mild cognitive impairment. These markers also show how systemic inflammation impacts cognition (Trollor JN, et.al., 2010). That being said, systemic inflammation is the type of inflammation that is present in the whole body. This is different from having a swollen inflamed joint. Most people don’t even know they have a problem with this type of inflammation. However, it is very common.

Hs-CRP is an inflammatory marker which is recognized as a risk factor for cardiovascular disease. But, it has also shown to be associated with decreased executive function like planning and carrying out tasks (Wersching H, e.al., 2010).

Furthermore, measurements of hs-CRP has even predicted poorer memory in women 12 years later (Komulainen P, et.al., 2007).

Hs-CRP is a very inexpensive blood test which will help you determine if you have increased low grade inflammation. You can also determine if you are at increased risk for memory impairment later in life. If the hs-CRP is increased, then it can also mean that you have increased risk for cardiovascular disease.

Next time you have a checkup at your doctor, I would recommend that you have it tested.

I suggest that you implement strategies to keep your inflammation low. This is mainly because inflammation will increase your risk for all chronic diseases.

In, conclusion, a healthy lifestyle and especially a low glycemic index, high nutrient, plant based diet would be very beneficial for you.


References:

Heringa, S. M., Van den Berg, E., Reijmer, Y. D., Nijpels, G., Stehouwer, C. D. A., Schalkwijk, C. G., … & Dekker, J. M. (2014). Markers of low-grade inflammation and endothelial dysfunction are related to reduced information processing speed and executive functioning in an older population–the Hoorn StudyPsychoneuroendocrinology40, 108-118.

Bettcher, B. M., Wilheim, R., Rigby, T., Green, R., Miller, J. W., Racine, C. A., … & Kramer, J. H. (2012). C-reactive protein is related to memory and medial temporal brain volume in older adults. Brain, behavior, and immunity26(1), 103-108.

Wersching, H., Duning, T., Lohmann, H., Mohammadi, S., Stehling, C., Fobker, M., … & Deppe, M. (2010). Serum C-reactive protein is linked to cerebral microstructural integrity and cognitive functionNeurology74(13), 1022-1029.

Komulainen, P., Lakka, T. A., Kivipelto, M., Hassinen, M., Penttilä, I. M., Helkala, E. L., … & Rauramaa, R. (2007). Serum high sensitivity C-reactive protein and cognitive function in elderly womenAge and Ageing36(4), 443-448.

Trollor, J. N., Smith, E., Baune, B. T., Kochan, N. A., Campbell, L., Samaras, K., … & Sachdev, P. (2010). Systemic inflammation is associated with MCI and its subtypes: the Sydney Memory and Aging StudyDementia and geriatric cognitive disorders30(6), 569-578.


Learn To Eat Program:

Recommendations that work. Improve your memory with the food you eat. This is not a regular diet program.

Improve Your Memory By Improving Circulation

By on in Brain, General Health, Memory | 0 comments

 

Good circulation and blood flow are important for all tissue including the brain.

It is the blood that provides the nutrients to the tissue and removes the waste products.

Based on a recent research, atherosclerosis of the carotid artery, that’s deposits in the artery which goes up to the brain, has been associated with worse cognition among those at higher risk for Alzheimer’s disease (Gardener H, et.al., 2017).

Another study found that stenosis of the carotid artery was associated with cognitive impairment. It is independent of other known vascular risk factors for vascular cognitive impairment (Lai BK, et.al., 2017).

In addition, patients with carotid artery plaque instability have shown vascular cognitive decline. Moreover, it also predicted the decline (Dempsey RJ, et.al., 2017). This means dangerous unstable deposits in the artery wall are also bad for cognition.

The following research is interesting because it shows how important it is to have good circulation to the brain.  In this study, the researchers removed unstable plaque in a group of patients with vascular cognitive decline (Dempsey RJ, et.al., 2017). A year after the surgery these patients showed significant improvement in 2 tests, and no further decline in cognitive function.

Triglycerides are known to be related to cardiovascular risk. In this study, triglycerides were also found to be inversely correlated with executive function (Parthasarathy V, et.al., 2017). Executive function is the skill which enables us to plan, focus and achieve goals.

As you probably agree, circulation is as important for the brain as it is for the heart.

One important habit that will have a big impact on circulation is the type of food we eat.


References:

Lal, B. K., Dux, M. C., Sikdar, S., Goldstein, C., Khan, A. A., Yokemick, J., & Zhao, L. (2017). Asymptomatic carotid stenosis is associated with cognitive impairmentJournal of Vascular Surgery.

Gardener, H., Caunca, M. R., Dong, C., Cheung, Y. K., Elkind, M. S., Sacco, R. L., … & Wright, C. B. (2017). Ultrasound Markers of Carotid Atherosclerosis and Cognition: The Northern Manhattan StudyStroke48(7), 1855-1861.

Dempsey, R. J., Jackson, D. C., Wilbrand, S. M., Mitchell, C. C., Berman, S. E., Johnson, S. C., … & Hermann, B. P. (2017). The Preservation of Cognition 1 Yr After Carotid Endarterectomy in Patients With Prior Cognitive DeclineNeurosurgery.

Parthasarathy, V., Frazier, D. T., Bettcher, B. M., Jastrzab, L., Chao, L., Reed, B., … & Kramer, J. H. (2017). Triglycerides Are Negatively Correlated With Cognitive Function in Nondemented Aging Adults.

Dempsey, R. J., Varghese, T., Jackson, D. C., Wang, X., Meshram, N. H., Mitchell, C. C., … & Wilbrand, S. M. (2017). Carotid atherosclerotic plaque instability and cognition determined by ultrasound-measured plaque strain in asymptomatic patients with significant stenosis. Journal of Neurosurgery, 1-9.


Learn To Eat Program:

Recommendations that work. Reduce stress with the

food you eat. This is not a regular diet program.