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Olive oil, chilli pepper, others slash cancer risk by 68%

By Chukwuma Muanya
02 October 2015   |   3:01 am
IT is believed to protect against heart disease, Alzheimer’s and depression and is hailed as the secret to a long, healthy life. Now, researchers have found a Mediterranean diet can help breast cancer at bay.

Olive-oil*New book reveals positive effects of soy, broccoli, beetroot, sage, sesame seeds

IT is believed to protect against heart disease, Alzheimer’s and depression and is hailed as the secret to a long, healthy life.
Now, researchers have found a Mediterranean diet can help breast cancer at bay.
A new study found eating the diet supplemented with extra virgin olive oil was associated with a ‘relatively lower’ risk of breast cancer.
Spanish women who followed the diet reduced their risk of the disease by 68 per cent, compared to women told to follow a low-fat diet.

The Mediterranean consists of plant-based foods such as vegetables, legumes, fruit, nuts, seeds and olives, lots of extra virgin olive oil, fish, and moderate red wine intake.

It also involves a low consumption of processed food, processed carbohydrates, sweets, chocolate and red meat.
The researchers recruited 4,282 women, aged 60 to 80 who were at a high risk of developing a cardiovascular disease including heart disease or a stroke.

They were randomly assigned to the Mediterranean diet supplemented with extra virgin olive oil, the Mediterranean diet supplemented with nuts, or the control diet in which they were advised to reduce their intake of fat.

Those following the Mediterranean diet were given one litre per week of their extra virgin olive oil for themselves and their families or 30 grams of mixed nuts, made up of 15 grams of walnuts, 7.5 grams of hazelnuts and 7.5 grams of almonds.

The researchers found that women eating a Mediterranean diet supplemented with extra virgin olive oil showed a 68 per cent relatively lower risk of malignant breast cancer than those allocated to the low-fat diet.

Women eating a Mediterranean diet supplemented with nuts showed a reduction in their risk that was not significant compared with women in the group told to reduce their fat intake.
The researchers noted a number of limitations in their study, including that breast cancer was not the only disease suffered by the women recruited for the study.

They said the study cannot establish whether the beneficial effect they observed could be attributed mainly to olive oil or its consumption within the context of the Mediterranean diet.

But lead author Dr. Miguel Martinez-Gonzalez, of the University of Navarra, Spain, added: ‘The results suggest a beneficial effect of a Mediterranean diet supplemented with extra virgin olive oil in the primary prevention of breast cancer. Preventative strategies represent the most sensible approach against cancer.”

The intervention studied in the trial – following a Mediterranean diet with olive oil – provides a ‘useful scenario’ for preventing breast cancer because it can be carried out in primary health care centres and offers a range of beneficial effects on different health outcomes, he continued.

He added: “Nevertheless, these results need confirmation by long-term studies with a higher number of incident cases.”
Dr. Mitchell Katz, a deputy editor of JAMA Internal Medicine, where the study was published, said of the findings: “Of course, no study is perfect. This one has a small number of outcomes – only 35 incident cases of breast cancer, the women were not all screened for breast cancer with mammography, they were not blinded to the type of diet they were receiving, and all were white, postmenopausal and at high risk for cardiovascular disease.
“Still, consumption of a Mediterranean diet, which is based on plant foods, fish and extra virgin olive oil, is known to reduce the risk of cardiovascular disease and is safe. It may also prevent breast cancer. We hope to see more emphasis on Mediterranean diet to reduce cancer and cardiovascular disease and improve health and well-being.”

Also, scientists have discovered how a compound found in chilli peppers can kill prostate cancer cells.

A study found capsaicin – the compound that gives the peppers their heat – binds to the cells’ membranes – it’s protective outer shell.
In a high enough doses, the capsaicin pulls the membrane apart, triggering the cell to ‘commit suicide’, they found.

Finding out how the compound works could help experts harness it’s power and transform it into an effective pill or injection to treat prostate cancer.The news follows a study published last year, which found eating chilli could also reduce the risk of developing bowel cancer.

Researchers gave capsaicin to mice genetically prone to developing multiple tumours in their gastrointestinal tract. It triggered a pain receptor in the cells lining their intestines, setting off a reaction that reduced the risk of growing colorectal tumours.

Scientists publishing their work in the Journal of Clinical Investigation found the treatment extended the lifespan of the mice by more than 30 per cent.

Meanwhile, scientists have revealed the latest weapon in the fight against cancer – flower power.
Also, a new book by one of Britain’s leading cancer surgeons has revealed what to eat to cut your risk of breast cancer. Dietary recommendations include eating soy, broccoli, beetroot, sage, and sesame seeds.
As consultant breast cancer surgeon at London’s Royal Free Hospital, I know first-hand the impact of this illness on women and their families. But avoiding it isn’t just about luck.

Working with nutritionist Dr. Claire Robertson and biochemist Dr. Miriam Dwek, from the University of Westminster’s Against Breast Cancer Unit, we have come up with a simple set of dietary recommendations that will improve your health – and might just save your life.
WHAT TO EAT MORE OF
Aim to eat at least five portions (400g/1 lb) of vegetables and fruit per day. Here’s why:
Vegetables and fruit are rich in antioxidants which prevent a process called oxidation (where oxygen molecules join with other chemicals to create gene damage in cells) which can lead to cancer development.

They are an excellent source of dietary fibre which, studies suggest, can reduce the risk of developing breast cancer.
Plants such as soy contain phyto- estrogens, which mimic the oestrogen found in your body. These may modulate the body’s own production of the hormone in a way that prevents cancer cell growth.

Cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower, kale and cabbage are a particularly excellent source of plant nutrients which have been shown to prevent the formation of cancer cells and stop the spread of cancer.

Beans and pulses are a great source of fibre, vegetable protein – which can help your body repair any damage imposed by cancer treatments – calcium, iron and B vitamins. Increase your consumption by adding canned pulses to soups, stews and salads or blitz them to make dips.
Dark leafy vegetables such as spinach and kale and beetroot are loaded with a B vitamin, which can strengthen your DNA and so reduce cancer risk.

WHAT TO EAT LESS OF
Red meat. Saturated fat is associated with the risk of developing post- menopausal breast cancer and poorer survival after breast cancer diagnosis.
Eat less than 70 to 90g per day and try to avoid overcooking meat. Be careful not to char your food on a grill or barbecue as this can produce carcinogenic chemicals.

Cakes, biscuits and pastries. Watch out for the ‘hidden fats’ in treats and avoid trans fatty acids (hydrogenated fat), which increase total cholesterol and lower the ‘good’ (HDL) cholesterol.
Sugar. Refined sugar raises blood glucose levels and elevates insulin concentrations – a known risk factor for breast cancer development.
Processed meats. Some preservatives that are used in the production of processed meats (bacon, ham and hot dogs, for example) are thought (but not proven) to be carcinogenic.

TIME TO LOSE THE BOOZE
Alcohol consumption has been linked to an increase in both the risk of developing breast cancer and the likelihood of breast cancer recurrence, even in light drinkers.

SIX CANCER-FIGHTING SUPERSTARS
SESAME SEEDS: Packed with healthy unsaturated fats, all seeds are an excellent source of omega-3s and omega-6s. They also provide soluble fibre, phytochemicals and plant sterols, which can protect against many diseases, including cancer.
KEEP FIT AND STAY SLIM : About five per cent of breast cancer cases could be avoided by simply maintaining a healthy body weight. Several studies confirm exercise’s link to reduced risk, possibly as it lowers oestrogen levels, modifying ways we store and process what we eat.

EDAMAME BEANS: These bright green soy beans are a good source of vitamins, minerals, fibre and phytoestrogens, thought to inhibit the growth of cancer cells), and the only vegetable regarded as a complete protein food because they contain all nine essential amino acids.

BEETROOT: Beetroot is delicious eaten raw, finely shredded, roasted, or cooked and pickled. The purple colour comes from betacyanin, a compound shown in studies to have anti-carcinogenic properties. Leaves can be eaten like spinach and are packed with iron, calcium, and vitamins A, C and E.

SAGE: This common herb is rich in phytochemicals and a good source of vital nutrients, including vitamins A, C and K and several B vitamins, as well as important minerals.

TOMATOES: A powerful source of the antioxidant lycopene, which has the potential to inhibit breast cancer by stopping cancer cell growth. Lycopene becomes more potent after cooking and processing, so try our recipes below.
SALMON

Oily fish such as salmon, sardines and mackerel – which are rich in omega-3 – help to decrease inflammation (and blood pressure), and provide a source of vitamin D to promote calcium uptake by the bones. Salmon may also contain natural chemopreventative agents that can inhibit or impede cancer.
Aim to eat oily fish once or twice a week.

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