October, Cancer awareness and Eye Health

It’s hard to believe that we are already into the second month of Fall! It is a little sad to see the warm weather dwindle in October, but the colorful foliage, sunny days, and abundant harvest are things to relish. With the cooler season approaching, we are reminded about the importance of avoiding colds, strengthening health and boosting immunity.  Traditionally  October is Breast Cancer awareness month, a disease diagnosed mostly in women. But found in some men, who can also be affected by prostate cancer, whose awareness campaign takes place in September.  Both cancers have similar causes: poor diet, high body fat, lack of exercise and high stress levels. October is also Vision awareness and World Blindness awareness month. Good eyesight undoubtedly depends on our overall health, nutrition, and lifestyle.

Diet and cancer.  A high-fat, high-protein, and low fiber diet increases blood estrogen levels in both women and men. Cow’s milk contributes to higher estrogen levels when consumed. Because cow’s milk comes from pregnant and lactating cows (which lactate while pregnant, unlike humans) it contains estrogen and estrogen metabolites. The insulin-like growth factor (IGF-I) which is produced after consuming cow’s milk, is a hormone that can increase the risk of many forms of cancer, including breast and prostate cancer. Animal foods, particularly dairy, contribute to higher blood levels of IGF-I.  However, eating a diet rich in plant foods lowers IGF-I levels. This is one of the correlations between a low-fat, plant-based diet and reduced risk of breast and prostate cancers. Women with BRCA gene mutations are more susceptible to breast cancer, but just as a plant-based died rich in antioxidants can lower IGF-I, it can also help with DNA repair to combat BRCA 1 and 2 gene mutations. A growing number of studies show that more women in the general population develop breast cancer than those with BRCA gene mutation, indicating that factors other than genes—namely diet—are responsible for breast cancer.

Body fat.  Overweight women are at higher risk of developing breast cancer. In a comparison of U.S. pre- and post-menopausal women eating a Western diet to recent Asian immigrants eating a low-fat diet (20-25% of calories), plasma estrogen levels were 30% lower for Asians than Western women. Higher estrogen levels were associated with higher fat consumption; lower estrogen levels were associated with higher fiber consumption. The following conclusion was made from one study: “A very low fat, high fiber diet in healthy premenopausal women can reduce estradiol and estrone levels without affecting ovulation, thereby providing a rationale for the prevention of breast cancer through a very low fat, high fiber diet.”

Exercise.   This month there are many wonderful runs organized around the world to raise breast cancer awareness.  Most people dress in pink and make a day out of it.  But why do a run and not a bake sale?  The reason is that these runs show the preventative effect of exercise on the disease. Studies show that it is never too late to start exercising and for activity to make a positive difference in your health. Researchers reported that women who did the equivalent of walking 4 hours per week reduced their risk of invasive breast cancer by 10%. And even sedentary people will benefit from starting to exercise at any age. Risk reductions were the same regardless of BMI, weight changes, or waist circumference. Within just few years women of all shapes and sizes can benefit from moving more. And exercise is the best remedy for stress as well…

…Stress. We all agree that chronic stress has a negative effect on the body. Studies show that cancer progresses faster, and survival rates are lower among stressed cancer patients with high stress vs those with minimal stress. Good ways to reduce stress levels for both healthy people and cancer patients include cognitive behavioral therapy, yoga, meditation, prayer, mindfulness training, and massage. But sometimes just meeting a friend for coffee or walking in the park with your pet, belonging to a charitable organization, activity group, or local community can relieve stress as does feelings of purpose and gratitude for life.

Cancer prevention doesn’t start with expensive diagnostic tests; it starts with a healthy lifestyle. Optimizing one’s diet, losing excess weight, exercising regularly, and managing stress would be much more helpful in preventing, increasing survival rate, and avoiding relapses of all types of cancers, especially breast and prostate.

Vision protection and blindness prevention. Besides preserving our eyesight with a general healthy lifestyle and nutrition, we need to remember that cancer prevention will also play a great role in that. Some cancers tend to be metastasized to the eyes and cause blindness. According to the National Eye Institute in the USA, the most frequent cancer to metastasize to the orbit is breast cancer, the second is lung cancer, followed by uterine and cervical cancers in women.

So, this month I invite you to take a good care of your health by: 1) eating foods that are whole, unprocessed, high fiber, low fat and predominantly plant-based; 2) exercise regularly; 3) manage stress; and 4) get outside to enjoy the beautiful October weather, giving your eyes much-needed light, Vitamin D and relaxation. I also invite you to my quarterly 5-week vision training series, which will help you to see better, prevent and improve any eye conditions without glasses, eye drops, or surgeries. Check out our schedule below in the classes section. I look forward to connecting with you and receiving your questions and comments.

Wishing you a healthy and enjoyable October!

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6398740

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Pasanisi P, Bruno E, Venturelli E, et al. Serum levels of IGF-I and BRCA penetrance: a case control study in breast cancer families. Fam Cancer. Published ahead of print Apr 1, 2011.

Fournier A, Dos Santos G, Guillas G et al. “Recent Recreational Physical Activity and Breast Cancer Risk in Postmenopausal Women in the E3N Cohort.” Cancer Epidemiology, Biomarkers, and Prevention 23.9 (2014) 1893-1902. doi: 10.1158/1055-9965.EPI-14-0150

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