Top Seven Tips To Cut Your Cancer Risk!

May is such an unbelievable month, for me it represents new life as all of nature is flowering and of course, it also includes Mother’s Day! As such, I am taking this occasion to spread the word about an unbelievable and very unique website www.facingcancer.ca that helps support the psycho-social needs of women fighting cancer.

It is exhilarating and energizing to see support for women facing cancer that goes beyond medicine alone. Women facing cancer are just that, women, they have careers, friends and families to support and lives that keep on going even after their diagnosis.

I, without end ,tell my clients that if they want a healthy body, they have to start with healthy cells! The food you eat gives you the nutrients essential to build each cell in your body, so nutrition is certainly the place where good health starts!!

To give you the practical lifestyle and dietary changes that you can put into practice right now to help heal and guard yourself, here are my Top 7 Tips to help cut your cancer risk and, just as vital, provide you with a feeling of empowerment!

1) Eat 30 grams of fiber every day to ensure regular daily bowel movements.
Estrogen exposure is one of the most common risk factors for breast cancer and fiber speeds the rate at which estrogen is removed from the body. My #1 way to increase my fiber consumption is adding 2 tbsp of freshly ground flaxseed into my smoothies or oatmeal. For a fiber rich enjoyment that helps to curb cravings for sweets, try adding 2 tbsp of ground flax, 1 tsp of flax oil to 4 tbsp of unsweetened organic applesauce, then pepper on cinnamon to taste!! Always remember to increase your water intake when you increase fiber intake, drinking 8 oz of water with this delectable dessert will do the trick!

2) Limit your exposure to toxins.
You’ve most likely heard about the dangers of certain types of plastics in the media lately. This is because of the fact that there are chemicals most commonly found in plastics, but also pesticides, which imitate estrogen in our body. This being the case, it has been determined to cause hormone disruptions, where the end result is damage to our brain, to our immune and reproductive systems. So where possible, try to avoid plastics by substituting it with glass or other alternatives to eliminate your exposure. In my household, I have gradually swapped out all of our plastic containers for glass with plastic lids and use snack sized paper bags in my daughters lunch box. Also, to lessen your exposure, choose non-bleached coffee filters, paper napkins, toilet paper and tampons and substitute your traditional cleaning products with chemical free all natural alternatives. Most importantly, select organic foods whenever possible. It is important to remember that pesticides are oil-based, so the scientific principle of like attracts like comes into play. As such, the most critical time to choose organic alternatives is when you are purchasing things with a high fat content (i.e., chicken, meat, dairy, eggs, oil, nuts, etc.) as the chemicals will be stored in higher concentrations in fat.

3) Exercise at least 40 minutes daily.
The National Cancer Institute reveals that studies show that 3-4 hours a week of demanding exercise can help diminish hormone levels and help lower breast cancer risk by an average of 30-40%! Jumping exercises like skipping or using a rebounder are very useful for clearing your lymphatic system, which is itself is very important in preventing cancer. I advise that my clients incorporate these forms of exercises into their routine at least 3 times per week!

4) Reduce your stress.
In a recent study of females aged 45 and under, found that those who had faced more than one life-changing negative experience (i.e., the death of a close family member or friend, the divorce of their parents when the subject had not yet reached the age of 20, their own divorce or an economic crisis), had an increase in their cancer risk by more than 50%! Although we cannot control many of the events in our life, we can develop practices to handle the stress in a more productive way. For instance, hot yoga is an excellent activity as it lowers stress and gives you a good sweat, both perfect methods to eliminate toxins. Most of us lead very demanding lives and finding that extra time in the day can be difficult, thus, I continually remind my clients that just a few minutes of meditation during the day (basic deep breathing exercises), can go a long way to relaxing a busy mind and increasing oxygen circulation.

5) Get a "Healthy" sleep.
While the optimal amount of sleep needed is still up for debate, I suggest at least 7 hours to my clients to promote a healthy metabolism. Additionally, it is vital to point out that the quality of sleep is just as important. Melatonin is a hormone created when you are in total darkness, too much light means less melatonin and promotes insomnia and a less healthy sleep. Moreover, melatonin can suppress estrogen which is the hormone that feeds many reproductive cancers. In order to promote a healthy sleep environment, include these simple tips... take a look at your bedroom, make sure it is dark enough so that you can barely see your hand in front of your face and make certain there are no electronic devices around you within a 3 foot radius. The electric magnetic frequencies can lead to insomnia and hinder your capacity to get a restful sleep.

6) Nutrition is KING!!
The food we eat gives our body with the necessary nutrience it needs to make each and every cell. So, the more nutrient dense your food, the stronger the cells are within your body. Studies have shown that there is a decreased risk of cancer in those who eat a greater amount of plant-based whole food diet as it is low in saturated fats from animals and high in fiber and antioxidants. Ramping up your consumption of leafy greens and deeply coloured foods such as kale, berries, carrots, peppers and make sure to add lots of cruciferous vegetables such as broccoli, cauliflower, brussel sprouts and cabbage which have been found to be cancer protective. Smoothies are probably one of the easiest ways to add in extra leafy greens into my diet and that of my daughter. A few handfuls of fresh baby spinach in a fruit smoothie is barely noticeable in taste and can give you that added piece of mind for you and your family. Remember to add good fats in your diet such as those found in nuts, seeds, ground flax, hemp, and avocados.

It is also important to keep away from too much sugar, alcohol and caffeine. These substances reduce immune system function and they add to increased levels of insulin being secreted which may also increase your cancer risk.

7) Don’t forget to take your vitamins!
With regards to preventing cancer, studies have revealed a connection between low levels of vitamin D and a higher incidence of several forms of cancer. That information, along with new research (e.g., Cedric Garland and other world renowned vitamin D researchers have realized that women with vitamin D levels above 52 ng/ml have half the risk of developing breast cancer as those with 13 ng/ml) is the reason I advocate, to my clients, that they should be supplementing with vitamin D every single day!

As a nutritionist, I would love to be able to say that we can obtain all the nutrients we need from food; but, conventional farming methods, the use of fertilizers, soil degradation and the importing of food has drastically lowered its nutrient content. Thus, I always advise supplementation in conjunction to a nutrient-dense, whole food diet. Your natural health practitioner will be able to recommend the best supplement and dose. I, for one, favour whole food based supplements whenever possible.

Ciara Foy
Health & Nutrition Expert on Onboomers.com (http://www.onboomers.com)
www.ciarafoy.com