Dr. Nalini Chilkov

Cancer Control: 32 Steps You Can Take Now

2013-04-11T11:48:42-04:00

So what does cancer control really mean? With cancer rates on the rise worldwide, include both
cancer prevention (taking actions that prevent getting cancer in the first place) and also reducing your risk of cancer recurrence (if you have already had cancer).

Don't just be a cancer survivor. Be a thriver! If you have ever had cancer or watched anyone close to you go through the cancer journey, you know that you need to have a plan.

What can you do? Here is your cancer control plan. Think of this as your cancer insurance policy. Practice prevention and take steps to ensure early detection.

Take one step each week, and you will have transformed your risk and created an anti-cancer healthy life in only eight months!

1. Stop smoking/avoid secondhand smoke.

2. Eat an anti-cancer anti-inflammatory diet rich in cancer-fighting superfoods, herbs and spices.

3. Eat a rainbow of colors from fresh organic fruits and vegetables.

4. Eat a diet that is at least 50 percent organic plant-based foods to reduce exposure to toxins and increase antioxidants and foods that turn on cancer suppressor genes and turn off cancer promoter genes.

5. Decrease red meat, animal fats and proteins to reduce exposures to hormones and environmental toxins concentrated in animal foods.

6. Eat a low glycemic diet that keeps insulin and blood sugar in normal ranges. High blood sugar and high insulin increase cancer risk.

Avoid all refined sugars and sweets including high fructose corn syrup.

Limit fruit intake to 1-2 servings daily (emphasize vegetables).

7. Eat healthy fats and oils daily (olive oil, flax, walnut, avocado).

8. Eat a high-fiber diet to promote normal healthy intestinal function, normal weight and appetite control.

9. Eat fermented foods regularly (an important part of normal immunity, normal detoxification and healthy intestinal function).

10. Include cabbage family vegetables (broccoli, kale, cauliflower, Brussels sprouts, radishes) and garlic regularly rich in sulfur-containing compounds with anti-cancer and detoxifying properties.

11. Cook with spices and herbs rich in anti-cancer phytochemicals that promote normal inflammatory function and protect your DNA. You can fight cancer in the kitchen (tumeric, ginger, rosemary, thyme, mint, parsley).

12. Eat at least 60 grams of high quality protein daily. Three servings daily, 20 grams (4 ounces) per serving.

13. Drink green tea regularly.

14. Limit alcohol intake.

15. Keep your body weight and percent body fat normal. High body fat = high risk of cancer.

16. Get 150 minutes of exercise every week/sweat regularly.

17. Engage in regular cardioovascular and high intensity interval training as well as muscle strengthening and muscle building exercises. Stay fit. Stay lean.

18. Use sun protection.

19. Get 7-9 hours of sleep every night. Lack of sleep is linked to increased risk of cancer.

20. Manage stress/relax/take sacred time for yourself.

21. Increase your natural killer cells. Practice yoga, tai chi, meditation, prayer, acupuncture, massage.

Take Control of Environmental Factors

22. Avoid chemical exposures at home and work.

23. Go through each room in your house and remove cancer-causing chemicals, cleaners, body care products.

24. Avoid chemicals in foods. Eat whole, unprocessed organic foods free of chemicals, hormones, additives, preservatives, artificial flavorings and colorings.

25. Detoxify your body of chemical load at least twice each year in spring and fall under the guidance of a knowledgable health care professional.

26. Get regular screenings for common cancers and those that run in your family such as breast, cervix, uterus, ovary exams for women and prostate exams for men, colonscopy and skin examinations for everyone over 50.

Share With Family and Friends/Participate in Community

27. Cultivate family, personal and community relationships that are nourishing and supportive. Isolation and loneliness are risk factors for cancer. People with good support systems live healthier, longer lives and recover more successfully from illness.

28. Stay connected. Increase your oxytocin. Hug someone every day.

29. Express gratitude and appreciation everyday for your life and to those around you. Count your blessings.

30. Let others know that you care and that their love and presence make a difference.

Include Extra Support and Protection From Supplements and Herbal Medicines

31. Use core nutritional supplements daily.

-- multi vitamin-mineral (copper-free and iron-free reduce cancer risk)

-- omega-3 fatty acids EPA and DHA

-- vitamin D

-- probiotic/acidophilus (or eat fermented food regularly)

-- For women: bone support supplement with calcium, magnesium, vitamin D, vitamin K, and boron

(Consider using greens and reds powders for extra antioxidants and whey or pea/rice protein powders to supplement your diet.)

32. Use herbal adaptogens to modulate the effects of stress and support robust immunity. Include herbal tonics such as astragalus, cordyceps, rhodiola, siberian ginseng, red ginseng, ashwaganda, ganoderma mushroom, shitake mushroom, schizandra berry, lycium goji Berry and maca.

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Book Review: The Hormone Cure by Sara Gottfried, M.D.

2013-04-09T11:06:29-04:00

Conventional medicine doesn't really get women. But Sara Gottfried, M.D., a Harvard-trained medical doctor specializing in women's health, certainly does. With the experience of many decades of private practice treating thousands of patients and a depth and breadth of knowledge uncommon in today's health care, she offers us real solutions that transform women's lives by getting their hormones back on track. In her New York Times best-selling book, The Hormone Cure: Reclaim Balance, Sleep, Sex Drive and Vitality Naturally With the Gottfried Protocol, she speaks to women of all ages who know that how we feel, think, live and love is connected to our hormones. Dr. Sara agrees.

This brilliant book is based on the Gottfried Protocol, which provides individualized programs rooted in science and natural medicine. The Gottfried Protocol teaches women what they need to do step by step to balance their hormones. It is not uncommon to find that underlying health issues resolve as well.

The information in this book may also be of value to women going through the cancer journey, which often includes dramatic changes to hormones, sex drive, mood, sleep, bone health, weight and ability to think straight, manage emotions and cope with stress. The recommendations in The Hormone Cure, while not specifically designed for cancer patients or cancer survivors, provides a deep understanding of how disruption of hormonal balance, often sudden, can profoundly alter women's health and wellbeing above and beyond the cancer itself and the cancer treatment side effects.

Changes in hormones for cancer patients may be due to increased and ongoing stress, medically-induced menopause, suppression of normal menstruation, surgical removal of the ovaries and uterus, and cancer treatments such as chemotherapy and hormone therapy. These women suffer hot flashes, sleep disruption, nerve pain, loss of interest in sex, lowered libido, depression, fatigue, irritability, joint pain, weight gain, loss of bone and muscle as well as pain during sexual activity, to name a few of the more common symptoms. Isn't it enough to just have to deal with the stress and trauma of cancer and the cancer treatments?

After cancer treatment, many women live with long-term side effects, many of which are due to hormonal changes and imbalances. For cancer survivors, safe and natural approaches are vital. Cancer survivors should always consult their health care providers before embarking upon any programs that might increase the risk of cancer recurrence, including natural and medically-prescribed hormone treatments, nutritional and herbal supplements and changes to diet and lifestyle.

According to Dr. Sara, hormones are not the enemy, they are the solution. Getting your hormones back on track is a major component of lifelong health and wellbeing. If you are tired of feeling cranky, moody, lethargic, disinterested in sex, sleep-deprived and unable to lose weight, open this book. You will see yourself in one of the profiles.

Want to get your mojo back? Follow Dr. Sara's guidelines and you will find your way back to balance, feel alive and sexy, lean and svelte, able to get a good nights sleep and ready to rock your world. And then look out, 'cause here we come! Juicy and on fire!

Read a free excerpt:The Hormone Cure: Reclaim Balance, Sleep, Sex Drive and Vitality Naturally with the Gottfried Protocol

Learn More About Dr. Nalini and Integrative Cancer Care.

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Depression, Desire, Addiction: Is Meditation the Answer to Changing Your Brain?

2013-03-29T11:03:10-04:00

Sky of Mexico City from a bridge. Deutsch: Sky Mexico City von einer Brücke. (Photo credit: Wikipedia)

Does the discomfort of discontent, longing, envy, jealousy, anger, compulsion, and anxiety contaminate your life, tighten your body and constrict your heart? Feeling out of control, impulsive and addicted is a tyranny, a prison in which there is no real peace or freedom. Is it possible that cultivating awareness and a kind and generous heart through time-tested meditation practices could be the path to freedom from addiction, craving and unhappiness? Might generosity, open heartedness, peace and contentment cultivated through mindful awareness practices replace our angst?

Our modern materialistic, dehumanizing, time- and task-driven life fuels our sense of lack and cravings for such things as shopping, food, work, drugs, alcohol, sex, high-risk sports and even the Internet. Where is real peace to be found? How are we to get off the wheel and come home to our tender-hearted selves?

According to Dr. Stephen C. Hayes, "Mindful awareness facilitates greater awareness of bodily sensations, thoughts, and emotions and leads to greater capacity for self-regulation and self-control." Advances in brain research tell us that our brains, our emotional habits and responses are all malleable, that we are not stuck with our current self-limiting patterns, but that surprisingly simple techniques can actually change our brain and our lives. We are plastic. Like clay, we can reshape our brain, our thoughts, our emotions.

Neuropsychiatrist Daniel Amen, M.D. states:

You're not stuck with the brain you're born with. By changing your brain, you can change your life. With simple breathing and awareness techniques it is possible to quell anxiety and panic, calm inner turmoil and fight depression by learning how to short circuit automatic negative thoughts, conquer impulsiveness, obsessiveness and anger, develop focus and stop obsessive worrying.

Joan Halifax Roshi, Abbot of Upaya Zen Center is part of a group of scientists and Buddhist teachers who have been meeting with His Holiness the Dalai Lama for over 20 years. These meetings, sponsored by the Mind and Life Institute endeavor to bring modern science and traditional Buddhist practices together to explore how meditation transforms our hearts and minds, our brain, our bodies, our behavior and emotions, even our communities and our world.

At Upaya Zen Center, she and Dr. Al Kaszniak, a research psychologist and Zen teacher who has studied consciousness both on and off the cushion, host a program called Zen Brain, Zen Mind. The next in a series of Zen Brain, Zen Mind retreats, Greed and Generosity, The Neuroscience and Path of Transforming Addiction, focuses upon the challenge of addiction, greed and desire and the possibility that Buddhist Meditation Practices and Buddhist Perspective and Philosophy combined with modern brain science offer a compassionate, effective and skillfull means to addressing these problems at the level of the individual, the family and the community, and most importantly the heart and mind.

Amidst the beautiful arroyos and mountains of Santa Fe, New Mexico, one can experience firsthand how simple meditation and awareness practices combined with modern knowledge of brain science can heal and transform. Here, you can engage in reflection and discussion, turn inward and explore the path to freedom from greed, compulsion and desire. Whether you struggle with addiction and desire, counsel, teach or study, sit down, rest on the breath, come home to your own tender heart. Perhaps this is where you will find the end of addiction and the seeds of enduring inner peace and an open generosity with which to meet your life.

Need help with substance abuse or mental health issues? In the U.S., call 800-662-HELP (4357) for the SAMHSA National Helpline.

References

Amen, Daniel: http://www.tedxorangecoast.com/videopick/daniel-amen-change-your-brain-change-your-life/

Brewer, J.A, Elwafi, H.M., Davis, J.H. (2102, May 28) Craving to Quit: Psychological Models and Neurobiological Mechanisms of Mindfulness Training as Treatment for Addictions, Psychology of Addictive Behaviors, Advance Online Publication doi:10.1037/a0028490

Buddhist Recovery Network: http://www.buddhistrecovery.org/

Carlson, Bonnie, Larkin, Heather - Meditation as a Coping Intervention for Treatment of Addiction, Journal of Religion & Spirituality in Social Work: Social Thought Vol. 28, Iss. 4, 2009

Cardaciotto, L., Herbert, J. D., Forman, E. M., et al. (2008). The assessment of present-moment awareness and acceptance: The Philadelphia mindfulness scale. Assessment, 15(2), 204. [link]

Feldman, G., Hayes, A., Kumar, S., et al. (2007). Mindfulness and emotion regulation: The development and initial validation of the cognitive and affective mindfulness scale-revised (CAMS-R). Journal of Psychopathology and Behavioral Assessment, 29(3), 177-190.[link]

Hoffman, W, Van Dillen, Lotte, Desire:The New Hot Spot in Self Control Research, Current Directions in Psychological Science, 2012 21:317 DOI 10.1177/0963721412453587

Kraus, S., & Sears, S. (2009). Measuring the immeasurables: Development and initial validation of the self-other four immeasurables (SOFI) scale based on buddhist teachings on loving kindness, compassion, joy, and equanimity. Social Indicators Research, 92(1), 169-181.

Neff, K. (2003). Self-Compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85-101.

Papies, E.K., Barsalou, L.W., & Custers, R. (2012). Mindful attention prevents mindless impulses. Social Psychological and Personality Science, 3, 291-299.

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5 Tips for Living With the Stress of Cancer and Serious Illness, Part 2

2013-03-19T12:49:43-04:00

Susan Bauer Wu Shows Us the Healing Power of Mindfuless and a Tender Heart for Cancer Patients, Cancer Survivors, Caregivers and Those Living With Serious Life-Limiting Illness

Here are five tips from Bauer-Wu's book, Leaves Falling Gently: Living Fully With Serious and Life-Limiting Illness Through Mindfulness, Compassion and Connectedness (with a foreword by Roshi Joan Halifax) that can bring you to a deep sense of ease and a feeling that there is a genuine place to rest within. Now, why don't we all learn this in kindergarten? If you cannot attend her retreat, you can begin these practices on your own.

Opening the Door to Healing and Wholeness, Peace and Ease in the Midst of a Storm:

Practice Mindful Awareness: Tune In. Engage in the art and practice of intentionally paying attention to the present moment with a spirit of curiosity and openness, receptivity and gentleness.

Cultivate Compassion and Loving Kindness: Open the door of your heart through prayer, personal reflection and meditations that soften the heart. Practice acts of kindness and altruism. Befriend yourself!

Accept Help and Support: Cultivate receptivity and connection with others, let generosity and appreciation flow between yourself and others. Allow your tenderness and vulnerability to be visible. Soften the barriers between yourself and others.

Communicate: Speak from your heart with truthfulness, authenticity and respect. Relax into open listening and heart-full speaking.

Allow Yourself to Be Nourished by the Healing Power of Touch and Presence: Open and relax into to the fullness, richness and intimacy of shared silence and caring touch.

Read Her Book: Leaves Falling Gently: Living Fully With Serious and Life-Limiting Illness Through Mindfulness, Compassion and Connectedness

Learn more about her upcoming may retreat Clam, Clarity, and Compassion in the Storm of Health Care and Illness

Susan Bauer-Wu, Ph.D., R.N. is a warm and gifted teacher with a distinctive background as a meditation practitioner and teacher and accomplished mind-body researcher and clinician. She is the president of the Society for Integrative Oncology, the Kluge Professor of Contemplative End-of-Life Care at the University of Virginia School of Nursing, and faculty in the Upaya "Being With Dying" program. Susan is the author of dozens of medical and scientific articles and chapters and a book for the lay public, Leaves Falling Gently: Living Fully with Serious and Life-Limiting Illness Through Mindfulness, Compassion, and Connectedness. Susan is the president of the Society for Integrative Oncology whose mission is to advance evidence-based, comprehensive, integrative healthcare to improve the lives of people affected by cancer.

Read Part One

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5 Tips for Living With the Stress of Cancer and Serious Illness, Part 1

2013-03-18T14:16:51-04:00

Susan Bauer Wu Shows Us the Healing Power of Mindfulness and a Tender Heart for Cancer Patients, Cancer Survivors and Caregivers

Hearing the words "you have cancer" may be the most stressful and overwhelming moment in your life or the life of a loved one. If you are a caregiver, it may be the most stressful moment in the life of your patient. From that moment on, your life is changed forever. How we meet the challenge of the cancer journey effects the quality of our experience and of our lives. We discover the uninvited opportunity to turn suffering into wisdom and compassion and thus heal and transform along the way, not knowing who we might become if we allow this experience to take us to places within ourselves we never imagined.

We find ourselves face to face with our mortality, our fragility and all of the things we cannot predict or control. We can learn to be with the effects of chronic stress and debilitating and life-limiting illness by bringing a tender and compassionate heart and mindfull awareness to our often traumatic experiences. Susan Bauer Wu, Ph.D., R.N. masterfully teaches a beautiful restorative retreat that is very much about coming home to yourself and finding calm, clarity and compassion at the center of the storm of health care and serious illness.This nourishing retreat is for patients, family caregivers as well as health care professionals. She teaches us how we can develop a greater capacity to meet these challenges with grace, one breath and one heartbeat at a time. We find that life can be lived fully and richly whatever our circumstances.

How can we navigate such a treacherous journey and not only preserve but cultivate a real oasis of inner peace, inner calm and ease for ourselves amidst such a storm? How can we be with physical and emotional pain and suffering and remain open, tender, resilient? Meditation and mindful awareness can be a salve for soothing the very real physical as well as emotional side effects of the cancer journey.

Susan, whose full presence and depth of caring are palpable, says:

The retreat Calm, Clarity and Compassion in the Storm of Healthcare and Illness is not just about patients' suffering, but also for the professional and family caregivers to help them with their own suffering. Clinicians, patients, and loved ones, alike, are all getting thrown around by storms every day. For clinicians it's the broken health care system that is beating them up and pulling them further and further from their true calling. They often feel depleted, lost, and distracted, which undoubtedly clouds their ability to fully show up and be there for their patients. Likewise, many people with serious illness (patients) are also consumed by their illness (and associated treatments, diagnosis, and prognosis) and lost in the complex health care maze. They may be frozen in fear and worry and so distracted by pain or other distressing symptoms that they have disconnected from those they love and what gives them meaning. And for loved ones/family and friends, the journey with serious illness is equally difficult. Many are overextended in trying to meet their loved one's needs while also taking on more responsibilities. They are juggling a lot and struggling to keep it all together while also feeling helpless and coming to terms with the possible loss of their loved one. So, you can see, it's a storm for everyone. The retreat is fully experiential for everyone involved. Regardless if they are a clinician, patient, or partner, they arrive recognizing their own suffering and they learn that they can't run away from the storm, but they can indeed find clarity, calm, and compassion at its center. It's all about transforming suffering into wisdom and compassion.

Susan Bauer Wu, R.N., Ph.D has compassionately and skillfully skippered many patients, family members and their caregivers through these turbulent waters and shifting sands. She combines decades of research and hands-on clinical cancer care experience with a deep practice of mindfulness meditation that includes the cultivation of loving kindness, not only for others but for oneself as part of deep healing. This allows each person whose life has been touched by cancer or debilitating illness to source that still-calm pool at the center of their own being. Instead of closing, we open. Instead of holding our breath and bracing ourselves, we breathe deeply and let ourselves soften.

Learn more about "Fighting Cancer in the Kitchen" from Dr. Nalini.

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Book Review: The Longevity Kitchen

2013-03-11T16:24:11-04:00

Is it possible to fall in love with a cookbook? Rebecca Katz and Matt Edelson have crafted a masterpiece: The Longevity Kitchen: Satisfying, Big-Flavor Recipes Featuring the Top 16 Age-Busting Power Foods. This is more than a cookbook: This is a guide for a journey, a grand adventure of taste and transformation that not only stirs the senses but teaches you how to eat in a way that can help reduce your risk of cancer, heart disease, arthritis, diabetes and high blood pressure. This is a bible of how to eat an anti-inflammatory diet filled with potent antioxidants and anti-cancer phytochemicals.

Longevity Kitchen includes more than 100 truly tasty healthy recipes and gorgeous photographs, focusing on 16 longevity- and health-boosting superfoods that can change the quality of your health and your life when you enjoy them on a regular basis. The 16 superfoods she has chosen are delicious and easy to prepare and include blueberries, avocados, asparagus, mint, thyme, basil, kale, garlic, olive oil, green tea, walnuts, pomegranates, salmon, sweet potatoes, yogurt and even coffee and chocolate. Now do I have your attention? These are the foods that can turn on cancer-suppressor genes and turn off cancer-promoter genes. Science tells us that your food is talking to your DNA. Just by adding color and carefully-selected foods, your health, well-being and even lifespan can be changed.

I first learned about Rebecca when I salivated over her award-winning and wise cookbook The Cancer-Fighting Kitchen: Nourishing, Big-Flavor Recipes for Cancer Treatment and Recovery, which contains strategies for building your own "culinary pharmacy" and "cancer fighting tool kit" in order to create meals filled with cancer-fighting foods that support health and quality of life and help manage side effects during and after cancer treatments.

Rebecca is the self-described master of yum. She focuses not only on health and longevity but on flavor. Even the most timid of cooks will be surprised at how easy it is to prepare incredible life-sustaining meals. She calls herself a culinary translator who turns food into medicine and joy. She insists that food not only heals our bodies, but our souls and our communities. Cooking matters, eating together matters. If we want to thrive, we must nourish ourselves on all levels with the freshest whole foods and the most caring of friends.

Recipes that get your mouth watering include Roasted Halibut with Lime and Papaya Avocado Salsa, Insanely Good Chocolate Brownies, Basil Broccoli, Curry Cauliflower Soup, Garlicky Leafy Greens and her famous Magic Mineral Broth, which may cure all that ails humanity. Many of her recipes are gluten-free, dairy-free and vegan.

I think of Rebecca as a joyful wisdom keeper and a creative artist weaving together nourishing and healing traditions with science, beauty and the alchemy of masterful food preparation. When you create with this cookbook, you will end up smiling and satisfied, and you may just live a longer and healthier life as well!

You may also enjoy this reading Fighting Cancer In the Kitchen.

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How My iPad Saved a Life: A Personal Story About the Power of Technology

2013-02-19T15:47:05-05:00

This is a very personal story.

We can argue that the use of new technologies have both positive and negative impact upon our lives. Here is a my true story of just how profound the use of technology can be. In this case, an iPad and Skype saved the life of an old friend I had not seen in 30 years.

He has been living across the ocean on another continent, in Japan, for decades. We had lost touch. And due to a twist of fate and the winds of karma, I was brought face to face with his medical emergency. It all unfolded right before my eyes over just a few days on the screen of my iPad.

Some months ago, I was being interviewed for a TV series called "Where On Earth." Over 13 episodes, we explore why there are high rates of chronic illnesses such as breast cancer, prostate cancer, skin cancer, depression, obesity and Alzheimer's disease in North America and Western Europe, while there are relatively low rates in places like China, Japan, Bhutan, Korea and India. Our team was going on location to film and to look for healing stories. I have many friends in these countries, where I have spent a lot of time. I contacted several people who might be a resource to the team while on location in Asia, including one person I had not seen in almost 30 years. I knew he was living in Kyoto, and thanks to the wonders of search engines, I found his email address on the Internet and took the risk of reaching out and asking him if he might be open to helping our crew when they arrived in Japan. Not only was he happy to do so, but we had the opportunity to rekindle a long-ago friendship and began to share emails as well as face-to-face Skype conversations.

It was apparent to me that my friend, now almost 70 years old, was not in good health. In fact, if I had run into him on the street, I don't think I would have recognized him. He had not taken good care of his health through the years and had aged considerably. Over the course of a week, sharing by Skype, I could see that his body was swelling with fluid, his breathing was labored and his color went from rosy to pale. He was having trouble walking on his severely-swollen legs and difficulty sleeping due to all the fluid in his lungs. I knew he was on a downhill slide. I knew he was in serious trouble. I discovered that he lives alone, with no family nearby, up four flights of stairs that he could no longer navigate. Not only was he in denial, but his clarity of mind and judgement were also clouded by the physiologic brain changes that accompany this often-fatal condition.

I was alarmed. Very, very calmly, I asked him if I might help him. He said, "Yes, I was hoping you would offer." Thirty years ago, when our paths diverged, I was very young and not yet a skilled or seasoned physician. Now, time had passed, and I had practiced healing and medicine for more than 30 years. I am a particularly good diagnostician and very good in emergencies. And so, I asked him a set of pointed diagnostic questions to assess what I already suspected was unfolding. His heart was failing as a pump. He was filling up with his own fluids. He was not getting enough oxygen. His blood was clotting, increasing risk for a stroke or heart attack or lung embolism, which would cut off blood flow. He was experiencing life-threatening congestive heart failure. A visit to the emergency room was in order. Now.

Very gently, I told him that he should immediately go to the hospital. Contrary to my recommendation, he postponed his visit for 24 hours for irrational reasons. Upon arrival, the doctors wanted to admit him immediately in order to stabilize his physiology, which was about to fail and collapse. I did not know if I would ever see him or talk to him again. The doctors went into high gear and embarked upon an aggressive and necessary course of life-saving treatment to take the pressure off of his failing heart and kidneys and move the fluids out of his lungs, thin his clotting blood, reduce his blood pressure and attempt to get his heart to beat regularly and in a normal rhythm again, so that he could get enough oxygen to his brain and not drown in his own fluids. Whether things could be turned around was unknown. He had waited too long.

This was an uncanny twist of fate, an unexpected opportunity, a miracle. After 30 years, I casually searched for his email, hoping to ask a favor of a long-ago friend. It is a marvel of synchronicity that a TV project caused us to reconnect at this crucial time in his life. And not only that, but I now had the medical skills and decades of experience to clearly recognize his potentially-fatal condition as it unfolded before my eyes, thanks to Skype. Had we been simply sharing by phone or email rather than Skype, I would not have seen the progression of his decline in front of me. He may have died before getting to a doctor. Congestive heart failure can turn fatal very suddenly and very quickly.

Some months have passed, and although his heart is damaged and is a weaker pump for getting blood and oxygen to his brain and his body, he has now been somewhat stabilized and is not teetering on a precipice. I made additional natural medicine recommendations in service to his health. With the additional support of a therapeutic heart-healthy diet, herbal and nutraceutical supplements, acupuncture, tai chi and rest along with weight loss, more normal sleep and the necessary care of his cardiologist, he has cheated death and now has more time to be around for his daughters and granddaughter. Yes, his doctors are managing his disease with life-saving pharmaceuticals, without which he may not be alive. And he also has an integrative care plan for health and healing. The best of both worlds, combining modern medicine with ancient healing wisdom.

I would say that Skype and an iPad were responsible for saving a life.

Pretty amazing! Big exhale! Thank you for the iPad, Steve Jobs, and whomever invented Skype!

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7 Reasons to Eat Cranberries This Season

2012-12-26T15:55:00-05:00

Cranberries are one of the great superfoods rich in plant antioxidants and cancer-fighting phytochemicals called proanthocyanadins (PACs).

Here are seven reasons to eat cranberries this season:

1. Super Antioxidant Cell-Protective Activity: Cranberry phytochemicals protect your genetic material, your DNA from damage by high oxidative stress and free radical damage. This is one mechanism by which plant antioxidants inhibit cancer development and progression. As we age, we have more oxidative stress and therefore benefit by adding deeply-colored foods rich in antioxidants to our daily diet. The deep red color of cranberries alerts us to the presence of plant chemicals that protect and support repair of your DNA. Your food is talking to your genes. Choose wisely! (4) (11) (13)

2. Bladder Health: PACs have a unique ability to cross link or attach to the lining of the bladder and urinary tract, thus inhibiting the attachment and growth of bacteria, including E. Coli, a common cause of urinary tract infections. This explains why cranberry juice has been used for hundreds of years in traditional medicine to promote resolution of and even reduce the frequency of bladder infections. (8) (9) (10)

3. Stomach Health: Similarly, some stomach ulcers are related to the overgrowth of the bacteria Heliobacter pylori. PACs act similarly in the stomach lining by preventing the attachment of this bacteria and thus lowering the chances for its growth, which leads to symptoms such as burning and pain and ultimately ulceration of the stomach lining. (1) (5)

4. Cancer-Fighting Activity: Cranberries, like many plant foods, are multi-taskers and act by interacting with more than one aspect of cell physiology and cancer growth factors. Cranberries are also source of epicatechins, quercitin and ursolic acid, all of which are potent cancer-fighting agents. The wide array of plant chemicals in cranberries regulate the activity of several enzymes crucial to cancer cell growth. These enzymes include matrix metalloproteinase, quinone reductase and ornithine decarboxylase. Cranberry phytochemicals also promote normal cell cycling and normal cell death (apoptosis), which is lost in cancer cells, allowing them to grow and multiply without limit. By supporting normal cell functioning, the factors contributing to the development and growth of cancer are decreased.

Studies have demonstrated that plant chemicals present in cranberries are active in several cancer cell lines, including hormonal cancers such as breast cancer and prostate cancer as well as very common cancers, including lung cancer and colon cancer. This may be due to the presence of small amounts of resveratrol and pterostilbene, which protect DNA and thus prolong longevity of healthy cells. (4) (6) (7) (11)

5. Liver and Cellular Detoxification: Plant chemicals in cranberries support the normal "phase one" detoxification pathways in the liver. Cranberries effect enzymes that are responsible for both drug detoxification as well as detoxification of toxic environmental chemicals that may be linked to increased cancer risk. (13)

6. Rich in Nutrients: Fresh cranberries are rich in vitamin C and also contain small amounts of fiber, manganese, vitamin K and vitamin E.

7. Promote Normal Anti-Inflammatory Function The deep red color of cranberries signals to us the presence of the cancer-fighting quercitin (also found in the skin of red apples and in red onions). Cranberry has been show to lower the production of several pro-inflammatory molecules including cyclooxygenases (COX 1 and COX 2) as well as Interleukin 6 (IL-6), which are all upregulated in cancer cells and the surrounding tissue. (14) (13) Altering the environment of cancer cells with food and diet is a potent strategy.

Adding Cranberries to Your Diet: You will derive the most nutritional value from fresh, raw, unprocessed berries. Many of the antioxidant and cell-protective properties are preserved when cranberries are dried or cooked into delicious sauces. Consider keeping dried cranberries on hand to add to salads, grains, yogurt, applesauce, hot tea, even chicken or meat dishes. They have a delicate and tart flavor that does not overpower. You can create a cancer-fighting cell protective diet by getting in the habit of adding nutrient-dense foods such as berries rich in phytochemicals on a daily basis.

Because the phytochemicals in cranberries address primary aspects of cancer development and progression including inflammation, oxidative stress and free radical damage, detoxification, cell cycling and cell death as well as gene expression and DNA damage and repair, they must be considered one of the great cancer-fighting foods.

Like this? Get a complimentary copy of Fighting Cancer in the Kitchen -- click here.

These statements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure or prevent any disease. Always consult your professional health care provider for guidance with your health, medical and dietary decisions.

References:

1. Zhang L, Ma J, Pan K et al. Efficacy of cranberry juice on Helicobacter pylori infection: a double-blind, randomized placebo-controlled trial. Helicobacter. 2005;10:139-45. 2005.

2. Trivedi A. Role of cranberry juice in preventing recurrent urinary tract infections in the pediatric population. Asian J Pharm 2009;3:161. 2009.

3. Tempera G, Corsello S, Genovese C et al. Inhibitory activity of cranberry extract on the bacterial adhesiveness in the urine of women: an ex-vivo study. Int J Immunopathol Pharmacol. 2010 Apr-Jun;23(2):611-8. 2010.

4. Sun J, Hai Liu R. Cranberry phytochemical extracts induce cell cycle arrest and apoptosis in human MCF-7 breast cancer cells. Cancer Lett. 2005 Dec 22; [Epub ahead of print]. 2005. PMID:16377076.

5. Shmuely H, Yahav J, Samra Z, Chodick G, Koren R, Niv Y, Ofek I. Effect of cranberry juice on eradication of Helicobacter pylori in patients treated with antibiotics and a proton pump inhibitor. Mol Nutr Food Res. 2007 Jun;51(6):746-51. 2007. PMID:17487928.

6. Rimando A. Pterostilbene as a new natural product agonist for the peroxisome proliferators-activated receptor alpha isoform. Paper presented at the 228th American Chemical Society National Meeting, Philadelphia, PA, August 23, 2004. 2004.Muller CE, Khoo C and Percival SS. Cranberry polyphenols down-regulate the toll-like receptor 4 pathway and NF-B activation, while still enhancing tumor necrosis factor secretion. FASEB J, Apr 2010; 24: 332.2. 2010.

7. MacLean MA, Matchett MD, Amoroso J et al. Cranberry (Vaccinium macrocarpon) flavonoids inhibit matrix metalloproteinases (MMPs) in human prostate cancer cells. FASEB J, Apr 2007; 21: A1000. 2007.

8. Liu Y, Black MA, Caron L, et al. Role of cranberry juice on molecular-scale surface characteristics and adhesion behavior of Escherichia coli. Biotechnol Bioeng. 2006 Feb 5;93(2):297-305. 2006.

9. Jepson R, Mihaljevic L, Craig J. Cranberries for preventing urinary tract infections. Cochrane Database Syst Rev. 2004;1:CD001321. 2004.

10. Guay DR. Cranberry and urinary tract infections. Drugs. 2009;69(7):775-807. 2009.

11. Ferguson PJ, Kurowska E, Freeman DJ, Chambers AF, Koropatnick DJ. A flavonoid fraction from cranberry extract inhibits proliferation of human tumor cell lines. J Nutr. 2004 Jun;134(6):1529-35. 2004. PMID:15173424.

12. Déziel BA, Patel K, Neto C et al. Proanthocyanidins from the American Cranberry (Vaccinium macrocarpon) inhibit matrix metalloproteinase-2 and matrix metalloproteinase-9 activity in human prostate cancer cells via alterations in multi. J Cell Biochem. 2010 Oct 15;111(3):742-54. 2010.

13. Côté J, Caillet S, Doyon G et al. Bioactive compounds in cranberries and their biological properties. Crit Rev Food Sci Nutr. 2010 Aug;50(7):666-79. 2010.

14. Beverly K, Basu A and Lucas EA. Anti-inflammatory effects of cranberry juice in lipopolysaccharide (LPS)-stimulated RAW 264.7 murine macrophage cells. FASEB J. 2008 22:890.8 [Meeting Abstract] . 2008.

For more by Dr. Nalini Chilkov, click here.

For more on diet and nutrition, click here.

16 Signs of Women's Cancers: A Healthy Woman Checklist, Part 2

2012-10-17T17:09:33-04:00

In part one of "16 Signs of Women's Cancers," I discuss important reasons why every woman must take control of monitoring changes in her own body. Because of the staggering statistic that 1 in 3 women will be diagnosed with cancer in her lifetime, it is important to recognize the signs of cancer early. Here we continue our 16-point "Healthy Woman Checklist."

Become the authority of your own body. Recognize changes early. This may save your life, and will certainly give you the opportunity to incorporate natural therapies and an integrative approach to your health care.

How to Recognize Cancer (continued from part one):

Symptoms of many cancers are often characterized by having a fixed location and by their persistence. This means the location doesn't change or travel and move around, and the symptoms do not come and go.

Go through the following "Cancer Cues Checklist" every month:

Here are 16 Signs of Women's Cancers That You Must Not Ignore (continued from part one):

Skin Changes: The Cancer Quest program at Emory University advises that you follow the ABCDE guidelines for recognizing skin cancers:

Asymmetry: Melanomas tend to be asymmetrical while benign lesions are more rounded and symmetric.

Borders: Benign lesions are usually regular and flush with the skin while melanomas may have irregular and/or raised borders.

Color: Melanomas may be tan, black or brown and often include regions of red, white and blue.

Diameter: In general, melanomas are larger than 6 mm in diameter.

Evolution: Changes in physical appearance of melanocytic growths are often observed over time and skin marking should be monitored for changes. Because the changes may be gradual, it is a good idea to photograph any suspicious marks, including a ruler or coin for size comparison. This allows for direct comparison of images taken at different times.

Changes Inside Your Mouth: Early warning signs of cancer of the mouth and tongue may appear as white patches or tender, raw, ulcerated areas that do not heal. See your dentist for a complete oral exam. Smokers should pay extra attention to changes in lining of the mouth, the lips and tongue.

Persistent Fatigue: Fatigue is one of those vague symptoms that women with busy lives, juggling family, marriage, children, household and career might think is normal. Pay attention to what is reasonable and normal for you. Don't compare yourself to anyone else. If fatigue is ongoing, talk to your doctor. Whatever the cause, your health and well being are compromised and you need care and support.

Persistent Changes in Lymph Nodes: Lymph nodes are the outposts of our immune system. Although they are also found deep in the trunk, you can see and feel the lymph nodes near the surface of your body, in the areas around your neck and under your chin, at the base of the skull, under your armpits and in the groin. Swollen lymph nodes often signal the presence of infection. However, this usually lasts only a short period of time. Even if only one lymph node is persistently swollen or tender for over one month, see your health care provider for an exam to discover the cause.

Persistent Upper Abdominal Pain Combined With Feelings of Depression: This is a common presentation of pancreatic cancer. The pain may be dull and easy to push into the background. And depression is such a common symptom in women we may think it is normal. If it is not normal for you, seek care.

Low Back Pain: A dull and persistent ache in the low back or sensations similar to labor pain may signal ovarian or uterine cancer. See your physician for a complete exam.

Unexplained or Persistent Fever: Do you have a fever for no apparent reason? Do you find yourself hot, sweaty, fatigued with no obvious signs of infection, cold or flu? A fever of unexplained origin may signal many different diseases, including many cancers. If you have a fever that persists for more than seven days, even if it comes in waves and tides, see your health care provider to discover the cause.

Persistent Cough: If you have a cough, even a mild one, that lingers and is there day after day, this may be a sign of lung or throat cancers. While you have allergies, acid reflux or are suffering side effects of medications, if you experience even a mild cough for a period of three to four weeks that just does not go away, get a thorough medical exam. If you are coughing up blood, seek care right away.

Persistent Changes in Bowels: If you find that you are experiencing ongoing constipation, diarrhea, gas and bloating, feelings of pressure, blood in your stools, changes in frequency and ease of bowel movements, or feelings of pressure in the lower abdomen, you may have uterine, cervical, ovarian or colorectal cancer, the most common cancers of the lower body in women.

Persistent Digestive Upset: Feelings of indigestion, nausea or upper abdominal discomfort, feelings of fullness and pressure, being unable to swallow or keep food down, vomiting after eating or coughing up blood may be associated with cancers of the throat, esophagus, stomach, liver, galbladder or pancreas. Because these symptoms are also associated with common, less serious conditions, they are easy to ignore. It is always best to get a complete, thorough and thoughtful medical exam when symptoms linger for three to four weeks. If bleeding is present, seek care immediately.

Pelvic Pain: Pain in the area below the navel may be associated with endometrial (uterine) cancer, ovarian cancer, cervical cancer, vaginal cancer or colorectal cancer. This pain will be persistent and not change with your monthly menstrual cycle. You may also experience pain with sexual activity and intercourse or during bowel movements.

Unexplained Persistent Pain: Unexplained, persistent pain in any fixed location may be a sign of cancer. Do not ignore it.

Parts one and two offer you a 16-point "Healthy Woman Checklist" to review each month. Use it. Save your own life. Share this list with your mothers, sisters, daughters, aunts, grandmothers and woman friends.

To learn more about Integrative Cancer Care and to listen to Dr. Nalini talk about Promoting Breast Health, click here.

References:

What You Need to Know About Cancer Symptoms. National Cancer Institute

National Breast Cancer Foundation: Signs and Symptoms

Colorectal Cancer Symptoms, Diagnosis, Treatment: National Institutes for Health Library

Cancer Quest Skin Cancer Symptoms and Detection

Mayo Clinic: Ovarian Cancer Symptoms

Information provided is for educational purposes and it is not meant to substitute the advice provided by your own physician or other medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease, or prescribing any medication. If you have or suspect that you have a medical problem, promptly contact your health care provider. Information and statements herein have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease

For more by Dr. Nalini Chilkov, click here.

For more on women's health, click here.

16 Signs of Women's Cancers: A Healthy Woman Checklist, Part 1

2012-10-15T16:50:57-04:00

Health is precious. Losing our health and well-being, especially to a deadly and life-threatening disease such as cancer, is often in our own hands at first. If we are paying close attention to our bodies, we can bring these signs to our care providers to help us understand what these symptoms mean.

No physician can monitor your body on a daily basis. Being in touch with and aware of subtle but persistent changes in your health -- and taking action by seeking professional care to either rule out or identify a problem -- may save your life.

Recognizing the presence of cancer early in the process usually means you have a chance at a long life, less aggressive treatment and the opportunity for an integrative cancer care plan that includes healthy, natural medicine.

How to Recognize Cancer

Symptoms of many cancers are often characterized by having a fixed location and by their persistence. This means the location doesn't change or travel and move around, and the symptoms do not come and go.

Younger women will often ignore, discount or minimize the importance of symptoms, thinking that serious illnesses, including cancer, happen to older women. Becoming a hypochondriac and becoming alarmed with every symptom is not your goal. That is why knowledge is power. If you know the important symptoms and when to seek care, you are able to act with intelligence and knowledge. Another issue is denial. When something worrisome arises, do you deal with it in a direct and timely fashion, or ignore it and hope it will just go away? That may cost you your life.

Health is caused by the caring decisions we make towards ourselves and the choices we make in our daily lifestyle. By eating well, getting enough rest, managing our stress and exercising regularly, we set the groundwork for health. In addition, building relationships with health care providers that get to know us well and support us in monitoring our health and disease risks appropriately is the basis of a preventive health model, as opposed to a crisis and problem-oriented disease model.

In ancient China, the doctor was only paid if the patient was well. Therefore Traditional Chinese Medicine is quite possibly the original preventive, health-oriented system. The doctor paid attention to small changes and early signs that the patient was turning away from health. The doctor did not wait for the patient to progress into illness.

There is also a beautiful tradition of seasonal care. In this way, the doctor sees the well patient at least once each season for a health and wellness preservation visit. Each season, the diet and activities are balanced with the changes of season.

This is a nice reminder to check in with ourselves once each season at the very least. Even better, menstruating women pay attention to monthly changes. Whether you are menstruating or menopausal, this is a good health habit to build into your lifestyle.

Check in with your health and wellbeing on the same day of each month.

Use the following checklist to monitor your health.

If a symptom persists, consult with your health care provider to find out what those symptoms mean for you. Taking action is also the best way to maintain your peace of mind and lifelong health and well-being.

Go through the following "Cancer Cues Checklist" every month:

Here Are 16 Signs of Women's Cancers That You Must Not Ignore

Abdominal Swelling and Bloating may be a sign of ovarian, uterine or colon cancer

Unexplained Weight Loss: If you lose two or more pounds per week without any changes in diet and exercise, this may be a sign of serious illness, including many cancers. It is one of the most common signs of cancer. Of course your doctor will rule out other causes, such as thyroid disease.

Abnormal Bleeding is one of the most common signs of cancer. Are you bleeding from your vagina when you are not having your period? Do you have blood in your stool? Are you spitting up blood from your stomach or coughing up blood from your lungs? Do you have an area on your skin that bleeds and won't heal? These may be signs of uterine or cervical cancer, colon cancer, stomach, throat, lung or skin cancers.

Breast Changes: Most women know the look and feel of their own breasts Pick a day of the month and examine the breasts and nipple and underarm area with your fingertips. Take a look in the mirror as well. If you notice any areas of tenderness, congestion, swelling, lumps, discharges or bleeding, or if the skin texture or color has changed or become inflamed, or if your breasts or nipple look puckered or asymmetrical, get a thorough breast exam.

Vaginal and External Genital Changes in the vaginal wall, the opening of the vagina or external area known as the labia and vulva should be examined for the presence of early signs of cancer as well as infection or sexually transmitted diseases. Any raw or open sores or abnormal discharges, bleeding or pain warrant a visit to the doctor.

Make sure to check back for part two for the rest of the "Healthy Woman Checklist."

To learn more about integrative cancer care and to listen to Dr. Nalini talk about Promoting Breast Health, click here.

References:

What You Need to Know About Cancer Symptoms. National Cancer Institute

National Breast Cancer Foundation: Signs and Symptoms

Colorectal Cancer Symptoms, Diagnosis, Treatment: National Institutes for Health Library

Cancer Quest Skin Cancer Symptoms and Detection

Mayo Clinic: Ovarian Cancer Symptoms

Information provided is for educational purposes and it is not meant to substitute the advice provided by your own physician or other medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease, or prescribing any medication. If you have or suspect that you have a medical problem, promptly contact your health care provider. Information and statements herein have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease

For more by Dr. Nalini Chilkov, click here.

For more on women's health, click here.

Can Food Save You From Breast Cancer?

2012-10-04T17:30:22-04:00

Eat like your life depends on it. So say the authors of a recently-published book, The Whole Food Guide for Breast Cancer Survivors. Here is a must-have book for all women who have been through breast cancer and want to thrive, not just survive. This is one of those books that I wish I had written. It's that good!

The Whole Food Guide for Breast Cancer Survivors is written by Dr. Helayne Waldman and Dr. Edward Bauman, seasoned and knowledgable science- and research-based nutritionists bent on teaching us about the power of foods and nutrients to transform our health in ways that inhibit the growth and progression of breast cancer. That means the rest of us should read it too!!

Clearly, patiently and with a touch of humor, we are guided on a journey through the factors that promote breast cancer. We are then given clear, accessible, practical, simple solutions that anyone can take to move toward health and away from cancer risk. We meander through the ins and outs of how to manage some of the most important cancer promoters. Bauman and Waldman show us how increases in blood sugar, insulin, inflammation and stress are part of a pro-cancer terrain. They show us step by step how to change the environment of our cells with diet and nutrients so that we grow health instead of cancer. This is information that every woman (and man!) needs to know.

We get a look at the immune system, nutrient deficiencies, hormonal balance and the surprising ways in which the intestines and liver all contribute to creating a "hospitable" or "inhospitable" environment in which cancer may grow and progress.

There is also a thorough discussion on choosing quality supplements, a list of ingredients to stock our pantry, and an appendix full of cancer-fighting recipes.

If Your Food Is Turning on Your Genes, Then It Does Matter What You Eat!

One of the most exciting concepts in modern nutrition is nutrigenomics, the study of how nutrients can turn genes on and off in response to changes in our environment. Change the environment of your cells and you might be able to turn off cancer-promoter genes and turn on cancer suppressor genes. Eat a rainbow of colors and you will be supplying plant chemicals found in foods that are messengers capable of talking to your DNA. These plant-based messengers can signal production of powerful antioxidants and anti-inflammatory factors, regulate cell growth, blood sugar, and metabolism. The study of nutrigenomics has provided us with a growing body of scientific evidence that good dietary choices can help prevent the onset of cancer, and maybe even help cure it.

If you are ready to take charge of your health and your survival, The Whole Foods Guide for Breast Cancer Survivors is a must read. And so is my blog devoted to Integrative Cancer Answers!

To get started right now, read about the Top High Lignan Foods that Lower Breast Cancer Risk

These statements have not been evaluated by the FDA. This information is not intended to diagnose, treat, cure, or prevent any disease and is not a substitute for professional medical advice. Consult with a professional health care provider when making health, diet and lifestyle choices.

For more by Dr. Nalini Chilkov, click here.

For more on breast cancer, click here.

The Link Between Grilled Foods and Cancer

2012-08-22T17:18:11-04:00

English: Preparing grill for grilling, grill with flames and cones. Česky: Příprava grilu pro grilování, gril s plameny a šiškami. (Photo credit: Wikipedia)

Is your barbecue turning your healthy food into toxic, cancer-causing poisons? Grilled food just might increase your cancer risk.

It's summer and the barbecue is all fired up. You can smell it from your neighbors backyard and you are salivating. Don't jump over the fence quite so fast. Think before you eat! The longer meat is cooked, the more dangerous it becomes.

Consider this: You are serving cancer-causing food from the grill.

The blackened areas on charred and grilled flesh foods (meat, poultry, fish) are a source of carcinogenic chemicals. These chemical directly damage DNA, our genetic material, and initiate mutations that can lead to the development of cancer.

When the proteins are heated to the point that the flesh starts to brown and blacken, you have the presence of heterocyclic amines (HCA), some of which are known carcinogens. HCAs form when extreme heat causes a chemical reaction between the amino acids naturally found in proteins and creatine found in muscle meats. HCAs are also found in broiled and well-done red meats. Other high-temperature cooking methods such as frying also produces\ these dangerous chemicals.

Diets with high exposures to HCAs are correlated with higher rates of cancers of the pancreas, colon and digestive tract. (Learn how to reduce risk of colon cancer naturally.)

HCAs can directly damage your DNA, initiating cancer. The highest levels of HCAs are found in grilled poultry, steaks, salmon grilled with the skin, well-done hamburgers and barbecued pork such as spare ribs.

And when the fat drips onto the coals and there is a flare, polycyclic aromatic hydrocarbons (PAHs), another family that may contain carcinogens. are formed. The smoke carries these hydrocarbons and coat the food we eat. PAHs also form with charring. Exposure to PAHs are correlated with increased rates of stomach cancer.

Three groups of foods can form cancer-causing chemicals when grilled and blackened:

all meats such as beef, lamb and pork

poultry such as chicken and turkey

fish and shellfish

What to do to keep your family safe?

The safest thing to do is to give up grilling, frying, cooking at high temperatures, and overcooked and well-done meats

Cook with less intense heat and lower temperatures with all cooking methods

Use hardwood chips from hickory and maple which burn cooler than softwoods such as pine and fir

Use charcoal briquettes, which burn at lower temperatures

Be sure to oil your grill to keep food from sticking

Keep your grill clean

Scrape off all the charred residue every time you cook so that you don't transfer carcinogenic chemicals to your food the next time you use it

Avoid well-done meats

Avoid the blackened and charred areas

Use lower temperatures on the grill

Use thinner cuts, which cook quickly

Flip the filets before they are charred

Trim the fat before cooking

Use leaner cuts

Remove the skin from chicken and salmon

Defrost all meat before grilling

Cut meats up into cubes, which cook very quickly

Don't cook directly over coals, move them to the side

Keep the grill rack farther away from the food rather then right on top of the coals

Avoid having flames come in contact with the food

Use a drip rack to catch the fat

Remove food from the grill as soon as it is cooked

Don't put cooked food back onto plates used for raw meat, poultry or fish due to bacteria

Use Alternate Cooking Methods

Bake (but do not overcook)

Cook with liquid: boil, steam, poach, stew

Slow-cook food at low temperatures in the oven so that it is thoroughly cooked and moist and then put it on the grill briefly to just sear it.

Use Marinades

Marinated foods produce less HCAs and PAHs when cooked. Some research shows that marinating your meats not only makes them taste better, but also reduces the production of carcinogens.

Marinades include olive oil, soy sauce, vinegar, mustard, lemon juice, orange juice, garlic, salt, pepper, cooking wine, herbs and spices

Remember that extra marinade that you may want to use as sauce must be heated thoroughly for at least three minutes before serving over cooked food to kill any bacteria present from being in contact with uncooked meat, poultry or fish.

Always marinate food in the refrigerator to keep levels of bacteria low.

Eat More Colorful Fruits And Vegetables

Plant-based diets contain the fewest cancer promoters. Plant-based diets also provide an abundance of cancer-fighting plant chemicals. Plant-based diets reduce oxidative stress that leads to DNA damage. Plant-based diets lead to lower levels of inflammation which is an environment that is protective to the cells and the DNA, inhibiting cancer rather than promoting it.

Try grilling vegetables and fruits, which do not form cancer-causing chemicals when cooked at high heats.

Try grilled asparagus, bell peppers, carrots, zucchini, eggplants, onions, portobello mushrooms, even mangoes brushed with a little olive oil. Try soy burgers and veggie burgers instead of meat.

These statements have not been evaluated by the FDA and are not intended to diagnose, treat, cure or prevent any disease.

Start eating healthier foods today. CLICK HERE to get my FREE Anti-Cancer Shopping List and Check List. Take it with you to the grocery store!

For more by Dr. Nalini Chilkov, click here.

For more on personal health, click here.

References

1. U.S. Department of Health and Human Services, Public Health Service, National Toxicology Program. 2005. 11th Report on Carcinogens. Available at http://ntp.niehs.nih.gov/ntp/roc/toc11.html.

2. Sinha R, Rothman N, Brown ED, Salmon CP, Knize MG, Swanson CA, Rossi SC, Mark SD, Levander OA, Felton JS. High concentrations of the carcinogen 2-amino-1-methyl-6-phenylimidazo- [4,5-b]pyridine (PhIP) occur in chicken but are dependent on the cooking method. Cancer Res. 1995 Oct 15;55(20):4516-9.

3. Sinha R, Rothman N, Salmon CP, Knize MG, Brown ED, Swanson CA, Rhodes D, Rossi S, Felton JS, Levander OA. Heterocyclic amine content in beef cooked by different methods to varying degrees of doneness and gravy made from meat drippings. Food Chem Toxicol. 1998 Apr;36(4):279-87.

4. Murray S, Lynch AM, Knize MG, Gooderham MJ. Quantification of the carcinogens 2-amino-3,8-dimethyl- and 2-amino-3,4,8-trimethylimidazo[4,5-f]quinoxaline and 2-amino-1-methyl-6-phenylimidazo[4,5-b]pyridine in food using a combined assay based on gas chromatography-negative ion mass spectrometry. J Chromatogr. 1993 Jul 2;616(2):211-9.

5. Kataoka H, Nishioka S, Kobayashi M, Hanaoka T, Tsugane S. Analysis of mutagenic heterocyclic amines in cooked food samples by gas chromatography with nitrogen-phosphorus detector. Bull Environ Contam Toxicol. 2002 Nov;69(5):682-9.

6. Nagao, M and Sugimura, T. Food Borne Carcinogens: Heterocyclic Amines. John Wiley & Sons, Ltd. New York: 2000.

7. Jagerstad M, Skog K, Grivas S, Olsson K. Formation of heterocyclic amines using model systems. Mutat Res. 1991;259:219-33.

8. Skog KI, Johansson MAE, Jagerstad MI. Carcinogenic heterocyclic amines in model systems and cooked foods: a review on formation, occurrence, and intake. Food and Chem Toxicol 1998;36:879-96.

9. Robbana-Barnat S, Rabache M, Rialland E, Fradin J. Heterocyclic amines: occurrence and prevention in cooked food. Environ Health Perspect 1996;104:280-8.

10. Thiebaud HP, Knize MG, Kuzmicky PA, Hsieh DP, Felton JS. Airborne mutagens produced by frying beef, pork, and a soy-based food. Food Chem Toxicol 1995;33:821-8.

11. World Cancer Research Fund. Food, nutrition, and the prevention of cancer: A global perspective. American Institute of Cancer Research. Washington, DC: 1997.

12. Felton JS, Knize MG, Salmon CP, Malfatti MA, Kulp KS. Human Exposure to Heterocyclic Amine Food Mutagens/Carcinogens: Relevance to Breast Cancer. Environmental and Molecular Mutagenesis. 2002: 39;112-118.

13. Knize MG, Felton JS. Formation and Human Risk of Carcinogenic Heterocyclic Amines Formed from Natural Precursors in Meat. Nutr Rev. 2005 May;63(5):158-65.

14. World Cancer Research Fund. Food, nutrition, and the prevention of cancer: A global perspective. American Institute of Cancer Research. Washington, DC: 1997.

15. Norat T, Riboli E. Meat consumption and colorectal cancer: a review of epidemiologic evidence. Nutr Rev. 2001 Feb;59(2):37-47

16. Forman, D. Dietary exposure to N-nitroso compounds and the risk of human cancer. Cancer Surv. 1987;6(4):719-38.

17. Willett WC, Stampfer MJ, Colditz GA, Rosner BA, and Speizer FE. Relation of meat, fat, and fiber intake to the risk of colon cancer in a prospective study among women. N Engl J Med. 1990 Dec 13;323(24):1664-72.

18. Nöthlings U, Wilkens LR, Murphy SP, Henderson BE, Kolonel LN. Meat intake increases the risk for pancreatic cancer: The Multiethnic Cohort. Poster presented at: American Association for Cancer Research; April 20, 2005; Anaheim, CA.

19. De Stefani E, Correa P, Boffetta P, Deneo-Pellegrini H, Ronco AL, Mendilaharsu M. Dietary patterns and risk of gastric cancer: a case-control study in Uruguay. Gastric Cancer. 2004;7(4):211-20.

20. Fraser GE. Associations between diet and cancer, ischemic heart disease, and all-cause mortality in non-Hispanic white California Seventh-day Adventists. Am J Clin Nutr 1999;70(suppl):532S-8S.

21. Butler LM, Sinha R, Millikan RC, Martin CF, Newman B, Gammon MD, Ammerman AS, Sandler RS. Heterocyclic amines, meat intake, and association with colon cancer in a population-based study. Am J Epidemiol. 2003;157:434-45.

The Anti Colon Cancer Diet

2012-03-12T12:20:16-04:00

8 Steps to Naturally Reduce Your Risk of Colon Cancer

March is Colon Cancer Awareness Month. According to the Colon Cancer Alliance and the American Cancer Society, colon cancer, also known as colorectal cancer, is the third most commonly diagnosed cancer and the second leading cause of cancer death in men and women combined in the U.S.

Colon cancer is considered a preventable cancer. Why? Primarily because by changing our diet we can reduce risk dramatically. And if we get regular screenings (colonoscopies), we may be diagnosed only with precancerous or early stage cancer cells that are easily removed and treated.

8 Proven Steps You Can Take to Naturally Reduce Your Risk of Colorectal Cancer

Colorectal cancer is a "food-related" cancer. (1) Everything you eat passes over the lining of your digestive tract. The lining of the large intestine and the rectum at the lower end of the digestive tube contains waste, digestive fluids, bile acids and fiber. That lining is bathed by chemicals in food, your own hormones and secretions, and healthy and unhealthy bacteria. The contents of your intestines have a direct impact on the health of the cells lining the bowel. Colorectal cancer is directly impacted by your diet.

1. Eat Less Red Meat

Studies show eating red meat "frequently" increases the incidence of colon cancer. Eating red meat daily and especially more than one serving per day increased risk. Plant-based diets showed lowest risk (1). Increased risk is associated with increased inflammation associated with chemicals released by digestion of red meat. These chemicals increase damage to and inhibit the repair of DNA (genetic material) in the cells lining your intestines (2). Damage to DNA is a primary cause of all cancers.

2. Eat More Garlic

According to the National Cancer Institute fact sheet on garlic and cancer prevention:

Preliminary studies suggest that garlic consumption may reduce the risk of developing several types of cancer, especially cancers of the gastrointestinal tract ...

Protective effects from garlic may arise from its antibacterial properties or from its ability to block the formation of cancer-causing substances, halt the activation of cancer-causing substances, enhance DNA repair, reduce cell proliferation, or induce cell death ...

Garlic is high in the minerals sulfur and selenium as well as plant chemicals such as allicilin and flavonoids, all known to be beneficial to health. The World Health Organization's (WHO) guidelines for general health promotion for adults is a daily dose of 2 to 5 g of fresh garlic (approximately one clove) daily. (3) (4)

Other food plants in this family with similar properties include onions, leeks, scallions, and chives.

3. Eat a Rainbow of Plant Antioxidants

The deep, bright colors of fruits, vegetables, herbs and spices contribute a wide variety of antioxidants to the diet. Examples of antioxidant-rich, deeply-pigmented foods are blueberries, cranberries, pomegranates, carrots, apricots, cantaloupe, kale, broccoli, spinach, avocado, tomato, apples, red cabbage, red and purple grapes, pink grapefruit, tumeric, saffron, oregano, sage, rosemary. Color signals the presence of antioxidant plant chemicals that turn on cancer suppressor genes and turn off cancer promoter genes. Studies show increased levels of inflammation and oxidative stress in the colon with diets lacking plant antioxidants. Increased inflammation and low antioxidant levels are environments that promote colon cancer. (6) (7) Eat 6-10 servings daily.

4. Use Olive Oil

Olive oil contains plant chemicals that have anti-cancer properties. Olive oil reduces bile acid and increases enzymes that regulate cell turnover in the lining of the intestines, promoting healthy tissue. Plant compounds called phenols present in olive oil also exert a cancer-protective antioxidant effect. (8)

5. Include Selenium-Rich Foods

Studies show that selenium not only inhibits colon cancer but can also enhance or work with some cancer drugs. Selenium not only protects colon cancer cells but also inhibits growth and promotes death of colon cancer cells. (9) Foods rich in selenium include garlic and onions, sunflower seeds, mushrooms, whole grains (brown rice, oats, wheat germ), brazil nuts, fish (tuna, halibut, sardines, salmon). Chinese herbs also provide a source of selenium. In some areas the soil is very poor in selenium; therefore, taking a supplement in capsule form of methyselenocysteine, biologically active oral selenium, may provide a source absent in the diet.

6. Include Spices and Herbs That Inhibit Colon Cancer

Studies show that garlic, ginger, tumeric, thyme, rosemary, sage, spearmint, and peppermint all inhibit the growth of colon cancer cells. (11)

7. Include Omega-3 Oils

A diet rich in anti-inflammatory omega-3 oils (EPA and DHA) decreases incidence of colon cancer. Omega-3 oils are found in cold water fish such as salmon, sardines, mackerel and cod as well as flax oil. Omega-3 oils decrease the levels of pro-inflammatory molecules that promote cancer. Because it is not always easy to get adequate levels of omega-3 oils (EPA and DHA) in the modern diet, oral supplementation is a good alternative. (12)

8. Drink Tea

Numerous studies have shown that several species of the prized longevity herb ginseng root decrease growth and proliferation of colon cancer cells, increase their demise (increases apoptosis) and act as potent protective anti-cancer antioxidants. Asian ginsengs (Panax ginseng, Panax notoginseng) as well as American ginseng (Panax quinquefolium) all exhibit these properties. Ginseng root is widely available in tea and extract form as a beverage tea. Under the guidance of a knowledgable clinician, ginseng root has been traditionally used as a medicinal herbal medicine for a wide variety of applications. (13) (14)

Summary

Reflecting upon these recommendations for dietary choices, we are describing both traditional Mediterranean and traditional Asian Diets. These diets are naturally low in red meats and animal proteins, high in fish and omega-3 oils, high in olive oil and a wide variety of whole grains and fruits and vegetables as well as herbs and spices with known anti-cancer properties. Cultures where traditional diets are still eaten today have lower rates of colon cancer than countries such as the U.S. and some European countries, where a modern diet seems to promote and create higher risk for colon cancer. (1) (2) (7) (8) (10) (11) (12) The choices seem clear and pretty tasty.

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Statements regarding foods, dietary, nutraceutical and botanical supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Always check with your health care provider before making decisions.

(1) Arch Med Sci. 2010 Aug 30;6(4):605-10. Epub 2010 Sep 7. Risk of colorectal cancer in relation to frequency and total amount of red meat consumption. Systematic review and meta-analysis. Smolińska K, Paluszkiewicz P.

(2) Food Chem Toxicol. 2012 Feb;50(2):95-103. Epub 2011 Oct 14. Red meat intake-induced increases in fecal water genotoxicity correlate with pro-carcinogenic gene expression changes in the human colon. Hebels DG, Sveje KM, de Kok MC, van Herwijnen MH, Kuhnle GG, Engels LG, Vleugels-Simon CB,Mares WG, Pierik M, Masclee AA, Kleinjans JC, de Kok TM.

(3) Fleischauer AT, Arab L. Garlic and cancer: A critical review of the epidemiologic literature. Journal of Nutrition 2001; 131(3s):1032S-1040S.

(4) Shenoy NR, Choughuley AS. Inhibitory effect of diet related sulphydryl compounds on the formation of carcinogenic nitrosamines.Cancer Letters 1992;65(3):227-232.

(5) Milner JA. Mechanisms by which garlic and allyl sulfur compounds suppress carcinogen bioactivation. Garlic and carcinogenesis. Advances in Experimental Medicine and Biology 2001; 492:69-81.

(6) Russell WR, Drew JE, Scobbie L, Duthie GG. Inhibition of cytokine-induced prostanoid biogenesis by phytochemicals in human colonic fibroblasts. Biochim Biophys Acta. 2006;1762:124-130.

(7) Russell WR, Scobbie L, Chesson A, Richardson AJ, Stewart CS, Duncan SH, Drew JE, Duthie GG. Anti-inflammatory implications of the microbial transformation of dietary phenolic compounds. Nutr Cancer. 2008;60:636-642

(8) Olive oil, diet and colorectal cancer: an ecological study and an hypothesis. Journal of Epidemiology and Community Health, 2000; 54:756-60

(9) Anticancer Agents Med Chem. 2008 Aug;8(6):598-602.Selenium and colon cancerfrom chemoprevention to new treatment modality.Rudolf E, Králová V,Cervinka M.

(10) Proc Nutr Soc. 2011 Aug;70(3):389-96. Plant secondary metabolites and gut health: the case for phenolic acids. Russell W, Duthie G.

(11) J Sci Food Agric. 2011 Aug 15;91(10):1849-54. doi: 10.1002/jsfa.4394. Epub 2011 Mar 30. Anti-tumorigenic activity of five culinary and medicinal herbs grown under greenhouse conditions and their combination effects.Yi W, Wetzstein HY.

(12) Nutr Rev. 2011 Dec;69(12):730-44. doi: 10.1111/j.1753-4887.2011.00439.x. The Mediterranean diet: effects on proteins that mediate fatty acid metabolism in the colon.

(13) Mechanistic insight into the ability of American ginseng to suppress colon cancer associated with colitis. Cui X, Jin Y, Poudyal D, Chumanevich AA, Davis T, Windust A, Hofseth A, Wu W, Habiger J, Pena E, Wood P, Nagarkatti M, Nagarkatti PS, Hofseth L. Carcinogenesis. 2010 Oct;31(10):1734-41. Epub 2010 Aug 20.

(14) Antioxidant, Antiproliferative, and Pro-Apoptotic Activities of a Saponin Extract Derived from the Roots of Panax notoginseng (Burk.) F.H. Chen. He NW, Zhao Y, Guo L, Shang J, Yang XB.J Med Food. 2012 Feb 8. [Epub ahead of print]

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Why Do Cancer Patients Die From Blood Clots?

2012-02-27T11:17:41-05:00

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Cancer patients have a seven times higher risk of complications from blood clot formation. (1) One of those complications is death. Cancer patients have a dramatically increased risk of strokes, heart attacks and dangerous blood clots in the lungs (pulmonary embolism) and in the legs (deep vein thrombosis). (1) (6) That means some cancer patients die when the normal flow of blood is obstructed by a sticky clot.

If you are a cancer patient you certainly don't expect to die from a blood clot. You usually expect to die from the cancer itself.

Why Do Some Cancer Patients Form Life-Threatening Blood Clots?

Normal blood is mostly thin and watery and filled with cells that flow about easily without getting stuck together. Blood that is prone to clotting becomes thick and sticky... more like honey than water. This happens as a result of many chemical reactions between cells and tissues due to the presence of cancer itself or as a side effect or complication of cancer treatments. (1) (6)

 Cancer Physiology and Tumor Cells Promote Increased Blood Clotting

Tumor cells produce clotting substances

Tumor cells interact with our blood cells and the lining of our blood vessels

Tumor cells cause increased inflammation

Stagnant blood circulation

Side Effects of Anti-Cancer Treatments and Therapies Can Increase Blood Clotting

Surgery

Chemotherapy

Radiation therapy

Hormone therapy

What Should You Do?

Get up and move.

Drink plenty of healthy fluids every day.

If you form a blood clot for any reason, ask your doctor to screen you for cancer.

If you are a cancer patient and are undergoing cancer treatment, ask your doctor to monitor your blood for evidence of increased clotting.

Ask your doctor to measure your blood for factors associated with increased inflammation

Ask your doctor if any of the medications you are taking or treatments you are receiving can increase inflammation or increase the risk of blood clots.

If you are at increased risk for forming blood clots, ask your doctor to recommend a plan for prevention, an anti-clotting, anti-coagulation strategy.

Be aware of drugs and treatments that reduce clotting and increase bleeding.

over the counter drugs

Be aware of how nutritional and herbal supplements can effect blood clotting.

To Clot or Not to Clot Is a Delicate Balance

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These statements have not been evaluated by the FDA and not intended to diagnose, treat, cure or prevent any disease.

References:

(1) Caine, Graham J., Stone, Paul S., The Hypercoagulable State of Malignancy: Pathogenesis and Current Debate. Neoplasia November 2002 4(6):465-73

(2) Phang, M, Lazarus, S, Wood, LG, Garg, M. Diet and thrombosis risk: nutrients for prevention of thrombotic disease. Semin Thromb Hemost. 2011 Apr;37(3):199-208. Epub 2011 Mar 31.

(3) Vay Liang W. Go, Debra A. Wong, Melissa S. Resnick and David Heber, Evaluation of Botanicals and Dietary Supplements Therapy in Cancer Patients. Journal of Nutrition
2001:131:1795-1805

(4) Heber D. Blackburn G. L. Go V.L.W. eds. Nutritional Oncology 1999 Academic Press New York, NY.

(5) Sam Schulman, M.D., and Per Lindmarker, M.D. for the Duration of Anticoagulation Trial
Incidence of Cancer after Prophylaxis with Warfarin against recurrent venouse thromboembolism. N Engl J Med 2000; 342:1953-1958June 29, 2000

(6) Baron JA, Gridley G, Weiderpass E, Nyren O, Linet M. Venous thromboembolism and cancer. Lancet 1998;351:1077-1080

(7) Perioperative Herbal Supplement Use in Cancer Patients: Herbal Supplements That Modulate Coagulation in Cancer Patients. Cancer Control 2005;12(3):149-157. © 2005 H. Lee Moffitt Cancer Center and Research Institute, Inc.

(8) Walter J, Handel LL, Brodhun M, van Rossum D, Hanisch UK, Liebmann L, Heppner F, Goldbrunner R, Koch A, Kuhn SA Expression of coagulation factors and their receptors in tumor tissue and coagulation factor upregulation in peripheral blood of patients with cerebral carcinoma metastases. J Cancer Res Clin Oncol. 2012 Jan;138(1):141-51. Epub 2011 Nov 8.

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New Study: Common Over-the-Counter Drugs May Reduce Spread of Cancer

2012-02-22T12:17:45-05:00

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A new study reveals that the spread of cancer may be reduced with common over-the-counter drugs. (1) The study shows that reducing inflammation using widely-used, inexpensive non-steroidal anti-inflammatory non-prescription medications (NSAIDs) stop cancer cells from travelling through the lymphatic vessels and lymph nodes, a common highway and location for the spread of cancer throughout the body to a new site (metastatic disease).

Which over-the-counter drugs are NSAIDs? Advil, Alleve, Ibuprofen, and Aspirin to name a few. There are also natural botanical herbal medicines that are known to reduce prostaglandins involved in cancer inflammation. Here are eight medicinal herbs that contain active constituents that have been shown to lower an array of inflammatory molecules including the prostaglandin PGE2 targeted in this new study. (2) These herbs support normal inflammation function, thus changing the environment of cancer cells.

Ginger Root ( Gingerol)

Tumeric (Curcumin)

Green Tea (ECGC)

Grape seeds (Resveratrol)

White Willow Bark (Salicilin)

Pineapple (Bromelain)

Garlic (quercitin)

Boswellia (boswellic acid)

Holy Basil (ursolic acid)

The study showed that a growth factor called VEGF-D is linked to elevated levels of inflammatory molecules called prostaglandins. Higher levels of prostaglandins mean high levels of inflammation and a dilation of lymphatic vessels creating an open highway for cancer cells to break off from one place in the body (a primary site) and travel and grow in another site in the body. This is metastasis, the spread of cancer through the body. Cancer patients rarely die of cancer cells limited to a primary single original location. It is when cancer cells travel and spread through the body that cancer can kill. Stopping the spread of cancer is important to survival.

Is anyone suggesting that taking over the counter NSAID anti-inflammatory medications or using plant medicines with similar actions can cure cancer? Absolutely not. BUT cancer is an inflammatory disease. Cancer thrives and spreads in an environment of inflammation. This study suggests that managing inflammation may be one powerful and important part of a comprehensive cancer treatment plan for reducing the spread and growth of cancer. And in this case, the therapeutic agents are very inexpensive, not tens of thousands of dollars each month, which is the cost of many of the new chemotherapy drugs that also have the potential to reduce the spread of metastatic disease. In an Integrative Cancer Care setting focused on highly-individualized treatment plans, managing inflammation is a core component of any alternative cancer approach.

If you would like to know more about how to use natural approaches to supporting normal regulation of inflammation please click here for my FREE REPORT: "Three Dangerous Cancer Survival Myths: What Your Doctor is Not Telling You" to visit my DoctorNalini Blog devoted to Alternative Cancer Strategies for Health.
Of course, you should ALWAYS consult with your health care provider before using any over the counter or herbal medicine.

References:

Cell Press. "Link Between NSAIDs And Reduced Cancer Metastasis Strengthened By Study."Medical News Today. MediLexicon, Intl., 14 Feb. 2012. Web.
16 Feb. 2012.

Herbal medicinal products target defined biochemical and molecular mediators of inflammatory autoimmune arthritis. Shivaprasad H. Venkatesha, Brian M. Berman and Kamal D. Moudgil. Bioorg Med Chem. 2011 January 1; 19(1): 21-29. doi:10.1016/j.bmc.2010.10.053.

These statements have not been approved by the FDA, are for educational purposes only and are not intended to diagnose, treat, cure, or prevent any disease. Always consult your physician before making any health care decisions.

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