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A Complete Plan for Breast Healthy Living

An Ounce of Prevention is Worth a Pound of Cure

When it comes to Breast Cancer, leading science can now take us beyond the Race for the Cure to root out disease through Prevention and Risk Modification

Breast cancer results from uncontrolled growth of breast cells. About 1 in 8 Canadian women will develop invasive breast cancer over the course of her lifetime. Only 20% of women diagnosed with breast cancer have a family history of breast cancer and known gene mutations (such as BRCA1 and BRCA2) account for only 5 to 8% of cases. This means that most breast cancers occurs in women without a family history.

Women living in the US have a 10-fold greater risk of dying from breast cancer as compared to women living in Thailand. When women migrate from areas with a low incidence of breast cancer (i.e. Asia) to North America their breast cancer risk increases. These facts suggest that environment, diet and lifestyle play an important role in shaping risk and combine with our genetic predispositions to determine our health, aging and risk of chronic disease and cancer. Breast biology is largely determined by hormonal and tissue factors. Estrogen is the dominant hormonal signal stimulating the breast and in more differentiated cancers the most common hormonal trigger for metastatic spread. Other tissue factors such as inflammation and injury (chemical, physical or radiation) can also increase risk. The transformation of a normal breast cell to a cancer cells often proceeds the diagnosis by 7 years. During this critical window, early breast cancer remains below the detection limit of our screening tests such as mammograms and physical exam. But in the early subclinical stage, there is the greatest possible impact of risk reduction and prevention through hormone balance, estrogen metabolism and detoxification support and anti-inflammatory, anti-oxidative therapy.

Here is an EIGHT STEP PLAN to reduce risk as part of a BREAST HEALTHY LIFESTYLE;

Restore Hormone Balance

In peri-menopause, the phase prior to menopause which can span 5-7 years, levels of estrogen increase while the anti-estrogen hormone, progesterone, decreases. With the ovarian follicles becoming resistant and no longer ovulating efficiently or at all, progesterone will fall precipitously. Unopposed estrogen is a potent stimulator of breast tissue and linked with hormone sensitive breast cancer. The loss of protective progesterone and related hormonal imbalance in the perimenopause period contribute to the rise in breast cancer risk through the menopause transition.

Decrease Aromatase Activity

After menopause, there is a shift in the balance of estrogens as levels of ovarian estrogen; estradiol (E2) fall and levels of fat derived estrone (E1) rise. The predominant form of estrogen after menopause is estrone, which is more carcinogenic and thrombogenic than ovarian estrogen leading to increased risk of breast cancer and stroke. Estrone is converted from androgens by an enzyme in fat tissue called, aromatase. Estrone (E1) is a potent stimulator of breast tissue and tightly binds to estrogen receptors. Maintaining a healthy body weight and fat percentage can help decrease the amount of estrone produced from testosterone. Dietary factors can block aromatase activity including omega3, green tea extract (EGCG), vitamin C, chrysin and flavinoids. Prescription medications called aromatase inhibitors such as letrozole work in treating and preventing breast cancer by inhibiting this enzyme.

Optimize Estrogen Metabolism and Detoxification

Phase 1 Detoxification

The first phase of estrogen metabolism occurs in the liver along one of three pathways. The “2/16 ratio” considers the ratio of favourable metabolites (2hydroxy-estrone) to less favourable metabolites (16hydroxy-estrone). A high ratio has been shown to confer protection in pre-menopausal women and low levels are associated with fibrocystic breast, increased breast density and breast cancer recurrence. The 2-hydroxy pathway can be supported through dietary factors found in cruciferous vegetables, such as kale and broccoli. These vegetables are rich in glucosinolates; phytochemicals that induce Phase II of detoxification and inactivate carcinogenic chemicals. Cruciferous consumption (unlike total fruit and vegetable consumption) has been associated with reduced risk of lung, colon and breast cancer. The effect is dependent on variations within human genetics and the presence of the ideal gut flora needed to activate the glucosinolates to protective compounds known as isothiocyanates and indoles (i.e. sulforaphane and indole-3-carbinol or I3C). These phytochemicals increase urinary excretion of estrogen and may help to prevent both breast and endometrial cancer.

Phase 2 Detoxification

Phase 2 detoxification involves conversion of intermediate estrogen metabolites into a form that can be excreted by the kidneys. Methylation is one of the most important phase 2 processes that aids in the elimination and inactivation of potentially toxic estrogen metabolites. Women who are poor methylaters may be at increased risk of breast cancer due to accumulation of toxic intermediaries. Because methylation also plays a role in inactivating neurotransmitters, these women may have a personal or family history of mental health problems such as; depression, alcoholism, or attention deficit disorder. Glutathione conjugation is another major mechanism of estrogen inactivation and depends on a set of transferases whose activity can be affected by variations in genetics, nutrition and the presence of gut flora.

Enhance Elimination of Estrogen Metabolites

Phase 3 detoxification is thought to involve a process wherein the metabolic intermediates are excreted through the GI tract. This process depends on a healthy mix of gut bacteria (known as the microbiota) and proper function of the GI tract. Fermented foods, fiber and cruciferous vegetables such as broccoli are key to supporting this phase of detoxification and elimination.

Maintain a healthy Body Weight

Carrying an extra 10 pounds of body fat after age 30 increases the risk of breast cancer by 25%. Deep abdominal fat is most toxic to the body as it is metabolically active and triggers inflammation. Fat also is the major source of estrone production following menopause. Maintain a healthy body weight and body composition (which reflects percentage of body fat and abdominal fat).

Exercise regularly

Regular aerobic exercise reduces insulin resistance and body fat and independently can reduce the risk of breast cancer. Data from the Nurses Health Study has shown that even after a diagnosis of breast cancer, women who exercise enjoy better survival rates.

Avoid Alcohol

Excessive consumption of alcohol is an important risk factor for breast cancer ranking after family history and obesity. Alcohol is a known liver toxin and impairs estrogen metabolism. Drinking more than 3 glasses per week increased the risk of breast cancer by 5-fold in the Nurses Health Study.

Eat the Colour Wheel

Fruits and vegetables are rich in anti-oxidants (vitamin A, C, and selenium). The more colourful the food –the better. Anti-oxidants reduce free radical damage to DNA. Cruciferous vegetables are perhaps the most important food group in breast cancer prevention. These vegetables contain indole-3-carbinol (13C), which increases the 2/16 ratio and sulfurophanes, which enhance phase 2 detoxification. Consume at least 3 servings daily of cruciferous vegetables such as; broccoli, nappa cabbage, cauliflower, Brussel sprouts, and kale.

Limit Environmental Exposure to xeno-estrogens and hormone disrupters

Over 85,000 chemicals have been produced and released into the environment since the end of the Second World War. Chemicals in industrial plastics, pesticides and herbicides (i.e. DDT) as well as colorants can bind to estrogen receptors. These hormone disrupters are called xeno-estrogens and have been linked to early puberty and breast cancer in women and infertility in men. Xeno-estrogen exposure can be limited by consuming organically grown produce, avoiding plastic food containers -especially when rewarming food, and reducing intake of red meat as industrial pollutants bio-accumulate up the food chain.

Be Skin Safe

Our bathrooms , like our kitchens, is one of the most likely places in our homes where we may be exposed to xenoestrogens like parabens. Parabens are a pervasive preservative used in almost all commercial skin and sun care products. The scalp is even more absorbent than the skin and some of the chemicals found in hair dyes are carcinogenic and bind estrogen receptors. Research has linked hair dyes and parabens to increased risk of breast cancer.

Manage your Stress

Mind-body balance is critical to wellbeing and good health. Constant stress contributes to a prolonged state of high cortisol levels, which in turn impairs the function of our immune system. We are dependent on our immune system to detect and eliminate cells damaged by free radicals. It is not uncommon that a woman is diagnosed with breast cancer following a stressful life event such as divorce or death of a loved one. Stress reduction techniques include meditation, moderate exercise, tai chi and yoga and pleasurable activities such as enjoying a massage or bath.
Following the eight tips above can help you better manage the emerging risk factors for developing breast cancer. Unlike mammograms, these breast healthy lifestyle practices can help shape risk of disease. As goes the wise adage, an ounce of prevention is worth a pound of cure.

There are emerging risk factors for breast cancer including exposure to synthetic hormones such as those used in oral contraceptives and in certain forms of menopause hormone therapy, tobacco smoking, direct trauma or injury to the breast, radiation, stress and environmental exposures.

Regular screening for breast cancer enables early detection –but not prevention. Screening mammograms have been shown to save lives. It is important to partake in regular screening programs involving mammograms every 1 to 2 years after menopause. But there is growing interest and demand for prevention. Research suggests that breast cancer may begin its transformation up to 7 years prior to detection is possible with mammograms. And so, breast healthy lifestyle practices compliment routine screening with a comprehensive approach to improve hormone balance and reduce risk.

How to Maintain a Healthy and Fit Brain

Image attribution: Experiencelife.com

Maintain a Healthy and Fit Brain

Our brains are more adaptive than we ever imagined. Neuroplasticity describes the amazing ability of our brains to reorganize and adapt itself to form new neural connections throughout life in response to interactions with our environment. Scientists have now shown that brain maps are adaptive and malleable and can be “re-wired” in response to environmental triggers so that one area can assume the function of another. Re-organizing of our brain maps though is not the only amazing brain super-power. Recent research has shown that certain areas of our brains poses the ability to regenerate throughout adult life. Neurogenesis, the regeneration of brain cells, plays a vital role in the recovery from brain injury.

So how do we harness the possibilities of neuroplasticity and neurogenesis to maintain a healthy and fit brain function? The answer is largely in our reach. Through targeted lifestyle interventions we can indeed boost our brain health and fitness. Here is a ten step plan to get started.

Exercise your Brain

If you don’t use it, you risk losing it! Brain exercise does not require however a membership in a “Brain Gym” or downloading the latest “Brain Game App”. Instead, you can challenge your brain often with novel and engaging activities. Learning to play a musical instrument, speak a new language or taking on a new hobby can provide ongoing learning and mental challenge. And change your environment. Traveling to new locations and exploring them- without relying on navigation tools to get around- can bolster cognition.

Take Risks and Make Mistakes

Trying new things requires risk taking behaviour. The failures that arise from our own decisions to take risks can often provide better learning experiences than the successes. This is because of the powerful impact of negative feedback in our adaptive neural networking. If you want to know how to do something, trying it and doing it wrong a few times is often necessary to learn and retain the new knowledge. Indeed, we learn a lot from our mistakes. And it is always better to try and fail then to not have tried at all. As Wayne Gretzky has famously said, “You miss 100 percent of the shots you don’t take”.

Practice Positivity and Action-oriented Thinking

Optimism works like a buffer to protect the brain from stress. On the other hand, ruminating, negativity and self-doubt can actually kill neurons and prevent the creation of new ones. A morning ritual of inscribing in a gratitude journal can help drive positive thinking, until optimism is more automatic and the brain can turn to action-oriented productive thoughts. When the brain thinks about action, the learning and networking that occurs nearly matches the mental memory laid down by performing the action. As the Canadian psychiatrist, scientist, and acclaimed author of “The Brain that Changes Itself”, Dr. Norman Doidge, has said; “imaging an act engages the same motor and sensory programs that are involved in doing it.” In other words, merely thinking about action is almost as good for your brain as doing it. So, to paraphrase Nike, is not always necessary to “Just do it” –sometimes we can “Just think about it!”

Keep your Body active

Sitting is the new smoking. Beyond all the other health benefits of being active, exercise also enhances brain function and neurogenesis at any age. Moderate intensity aerobic activity like jogging or cycling, has been shown to boost concentration in school-aged children, improve cognitive performance and reduce the risk of dementia in adults. Exercising outdoors has the added benefit of providing a variable sensory experience. An outdoor run provides a changing terrain, scents, scene, and sounds and in this way is significantly more stimulating and brain boosting than a run of the same duration, intensity and caloric burn performed indoors on a treadmill.

A Strong Frame is needed for a healthy Brain

Aerobic exercise, however is not enough. A healthy brain needs a fit and strong frame. As we age, the maintenance of healthy bones and muscle is highly linked with brain function. The frailty syndrome arises when osteoporosis, weakened and demineralized bone, is accompanied by sarcopenia, the loss of muscle bulk. Frailty in old age can increase the risk of cognitive impairment or dementia. However, by engaging in regular weight resistance exercises we can maintain a strong frame for a healthy brain as we age.

Consume Superfoods for a Better Brain

While the brain accounts for only 2% of your body mass, it consumes 20% of our oxygen and nutrient intake. So is there a brain diet? It turns out that there are brain super foods that can effect mood, memory and brain performance.

Early human brain development (encephalization) tracks closely to the development of a shore based diet rich in fish derived omega 3 fatty acids (notably DHA). In fact, it is thought that our early ancestors encephalization was made possible only when their diet evolved to one rich in DHA. In modern times, fish consumption tracks closely with cognition and mood. Comparative studies have shown that countries where there is little fish consumption face higher rates of depression than countries that have DHA-rich diets. Omega 3 (DHA) rich food sources include fatty fish (sardines, salmon), seeds (flax and chia), krill, and walnuts. Phytonutrients in berries (blueberries) and cruciferous vegetables (like kale) have anti-oxidant, anti-inflammatory brain boosting benefits. Brain active flavonoids like quercetin can be found in ginkgo leaves while other sources include cocoa, dark chocolate, and green tea. Coffee, like green tea, contains polyphenols and caffeine and has been shown to improve memory, mental performance, and protect against depression in women.

The MIND diet has been endorsed as a brain healthy diet that combines the Mediterranean diet with a reduced salt heart healthy DASH diet. The MIND diet has been shown to reduce the risk of Alzheimer’s disease.

Sleep well to Reboot your Brain

A good night’s sleep is vital to brain health. During sleep, the brain is unencumbered to carry out important housekeeping tasks such as flushing out accumulated toxins (like beta-amyloid the hallmark protein of Alzheimer’s) and cementing new learning and memories through neuroplasticity. New research suggests that sleep deprivation blocks neurogenesis involved in memory formation and the regenerative changes needed to repair from daily wear and tear. As a result, lack of sleep can lead to shrinking brain volume. So night owls beware; the sleep deficit accumulated from getting less than seven to eight hours a night may increase the risk of cognitive decline, memory loss, and Alzheimer’s disease.

Balance your Mood

Not only is untreated depression a risk to your health, but it can also threaten your brain. Researchers have shown that depression can impair memory and increase the risk of dementia. Notably, depression marked by an early onset (before age 65 years) or recurrent symptoms has been shown to increase the risk of developing dementia or cognitive impairment later in life. Keeping mood balanced, such as with extended use of anti-depressant medication, may buffer this risk. So if you’re battling the blues or experiencing bouts of sadness, a thorough assessment by a qualified medical doctor can help you identify and appropriately address significant mental health issues.

Buffer Stress

Stress serves as a common denominator in aging the brain and body. The impact of sleeplessness and mood disturbances mimics the impact of chronic stress on the brain; shrinking vital brain components such as the hippocampus, amygdala and prefrontal cortex; the three regions responsible for memory, learning and biofeedback. While small amounts of stress at the time of learning may be critical to encode new information in the first place, excessive stress acutely or extreme stress chronically can greatly impair memory and learning. The best way to mitigate the toll of stress is to continuously hone your stress management techniques. While you can’t always predict when stressors while emerge, it’s never too early to master the practice of mindfulness, meditation and deep breathing. New neurofeedback driven meditation tools, like the brain-sensing headband MUSE, can help you keep on track.

Boost your Social Network

Spending time enjoying the company of friends can be good for your brain. Social interactions have been shown to boost brain function as much as intellectual stimulation. To maintain your mental vitality as you age, it is important to cultivate your social network and enjoy stimulating friendships. So cherish your friends and spend time laughing together. It’s good for your brain!

The new science of neuroplasticity and neurogenesis has informed us that the choices we make can shape our brain health as we age. The above ten science-based brain tips can be incorporated into your lifestyle to improve memory and cognitive performance. Brain vitality is well within your reach!

10 Ways To Boost Your Immune System

With winter cold and flu season upon us, it is a good time to nail down immune boosting habits to ward off the ills of winter-time germs. The following tips can help keep you free of illness throughout the coming season. Here are 10 Ways To Boost Your Immune System:

1) Handy hygiene: Washing hands regularly is a great first step to beating the flu season. Beyond keeping hands clean, good hand hygiene habits include reducing hand contact with others (i.e. hand shakes) and avoiding unnecessarily touching your mouth, eyes and nose.

2) Stay Hydrated: Ensure you are taking in enough water and fluids to maintain hydration status. Dehydration can increase susceptibility to illness and infection and increasing fluid intake with early symptoms of infection can help shorten the course of illness.

3) Layer up: Keep core body temperatures warm by dressing appropriately for the weather as overexposure to cold can reduce immunity.

4) Sleep tight: Ensure you are getting adequate sleep. Most of us require 6 to 8 hours nightly. Sleep deprivation and insomnia have been associated with increased risk of infection.

5) Stress less: Put in place a well honed stress management system to keep daily life stressors at bay. While there is no magic bullet to eliminate stress, integrating stress reducing techniques like mindfulness, meditation and deep breathing can help you better cope. High perceived stress levels are associated with reduced immunity and increased risk of infection and disease.

6) Clear the passage: Chronic congestion of facial sinuses and nose may require additional drainage efforts throughout wintertime flu season to prevent flares. Sinus rinses and nasal sprays are available without a prescription and work by flushing out and hydrating the sinuses and nasal cavities to reduce infection.

7) Eat Colourfully well: The food colour wheel is used to represent fruits and vegetables across the colour spectrum (red, orange, yellow, green, purple, blue, white) that offer a full range of phytonutrients. Many of these colour rich fruits and vegetables such as kale, kiwis, bell peppers, papayas, and tomatoes provide more vitamin C than oranges and offer up phytonutrients that work in a complimentary fashion to support immune function and reduce inflammation.

8) Smart Supplements: While a colourful diet may be the foundation of good health, the fork may not always be enough. Several immune boosting nutrients are not readily available in the diet and when taken as a supplement can bolster immunity. These nutrients include zinc, selenium, omega 3 and vitamins A B C and D and herbal immune extracts such as astragalus, rhodiola, quercetin, turmeric, ginseng, and green tea can further help ward off infection and shorten the course of illness if flu symptoms are setting in.

9) Get moving: Regular aerobic exercise can help to improve circulation and lymphatic drainage lowering risk of infection. Facials and lymphatic drainage massage can stimulate blood flow and get lymphatics moving.

10) Vaccinate: The flu vaccine is one of the most potent ways to reduce the likelihood of having severe symptoms. It needs to be repeated annually as the formulation is updated to protect from the most prevalent strains each year. For those who are considered to be high risk or are over 65 years of age, a pneumonia vaccine is recommended.

These ten immune bolstering tips are intended to arm you to beat out the flu this season and stay healthy and vibrant. And despite the many ways lifestyle can impact immunity, it is important to get vaccinated and seek medical care if flu-like symptoms are persisting or bogging you down.

How yo-yo dieting and calorie restrictions could be hurting your IQ

Special to The Globe and Mail – Published Sunday, Apr. 12 2015, 12:00 PM EDT

Dieting is not all it’s cracked up to be. Not only are dieters prone to post-diet weight gain, but intense calorie-restricted and yo-yo diets produce cognitive strain and neurotoxicity that may actually make you dumb.

Research suggests that the food cravings, hunger and psychological stress associated with restrictive diets may strain mental capacity. Harvard University scientists have shown that in situations of food scarcity versus sufficiency, intelligence is reduced by about nine to 10 points. This lowering of IQ approximates the impact of a full night without sleep.

Discover the 6 steps to losing weight while mitigating these adverse effects.

[Read more…]

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A Complete Plan for Breast Healthy Living

An Ounce of Prevention is Worth a Pound of Cure