Cancer Fighting Foods

Fighting Cancer by the Plateful

No single food can reduce your risk of cancer, but the right combination of foods may help make a difference. At mealtimes, strike a balance of at least 2/3 plant-based foods and no more than 1/3 animal protein. Check out better and worse choices for your plate.

Fighting Cancer With Color

Fruits and vegetables are rich in cancer-fighting nutrients - and the more color, the more nutrients they contain. These foods can help lower your risk in a second way, too, when they help you reach and maintain a healthy body weight. Carrying extra pounds increases the risk for multiple cancers, including colon, esophagus, and kidney cancers. Aim for at least five servings a day, prepared in a healthy way.

The Cancer-Fighting Breakfast

Folate is an important B vitamin that may help protect against cancers of the colon, rectum, and breast. You can find it in abundance on the breakfast table. Fortified breakfast cereals and whole wheat products are good sources of folate. So are orange juice, melons, and strawberries.

More Folate-Rich Foods

Other good sources of folate are asparagus and eggs. You can also find it in chicken liver, beans, sunflower seeds, and leafy green vegetables like spinach or romaine lettuce. According to the ACS (American Institute for Cancer Research), the best way to get folate is not from a pill, but by eating enough fruits, vegetables, and enriched grain products.

Pass Up the Deli Counter

Eating meats that have been preserved by smoking or with salt raises your exposure to agents that can potentially cause cancer.

Cancer-Fighting Tomatoes

Whether it's the lycopene -- the pigment that gives tomatoes their red color -- or something else isn't clear. But some studies have linked eating tomatoes to reduced risk of several types of cancer, including prostate cancer. Studies also suggest that processed tomato products such as juice, sauce, or paste increase the cancer-fighting potential.

Tea's Anticancer Potential

Even though the evidence is still spotty, tea, especially green tea, may be a strong cancer fighter. In laboratory studies, green tea has slowed or prevented the development of cancer in colon, liver, breast, and prostate cells. It also had a similar effect in lung tissue and skin. And in some longer term studies, tea was associated with lower risks for bladder, stomach, and pancreatic cancers.

Grapes and Cancer

Grapes and grape juice, especially purple and red grapes, contain resveratrol. Resveratrol has strong antioxidant and anti-inflammatory properties. In laboratory studies, it has prevented the kind of damage that can trigger the cancer process in cells. There is not enough evidence to say that eating grapes or drinking grape juice or wine can prevent or treat cancer.

Water and Other Fluids Can Protect

Water not only quenches your thirst, but it may protect you against bladder cancer. The lower risk comes from water diluting concentrations of potential cancer-causing agents in the bladder. Also, drinking more fluids causes you to urinate more frequently. That lessens the amount of time those agents stay in contact with the bladder lining.

The Mighty Bean

Beans are so good for you, it's no surprise they may help fight cancer, too. They contain several potent phytochemicals that may protect the body's cells against damage that can lead to cancer. In the lab these substances slowed tumor growth and prevented tumors from releasing substances that damage nearby cells.

The Cabbage Family vs. Cancer

Cruciferous vegetables include broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale. These members of the cabbage family make an excellent stir fry and can really liven up a salad. But most importantly, components in these vegetables may help your body defend against cancers such as colon, breast, lung, and cervix.

Dark Green Leafy Vegetables

Dark green leafy vegetables such as mustard greens, lettuce, kale, chicory, spinach, and chard have an abundance of fiber, folate, and carotenoids. These nutrients may help protect against cancer of the mouth, larynx, pancreas, lung, skin, and stomach.

Protection From an Exotic Spice

Curcumin is the main ingredient in the Indian spice turmeric and a potential cancer fighter. Lab studies show it can suppress the transformation, proliferation, and invasion of cancerous cells for a wide array of cancers.

Cooking Methods Matter

How you cook meat can make a difference in how big a cancer risk it poses. Frying, grilling, and broiling meats at very high temperatures causes chemicals to form that may increase cancer risk. Other cooking methods such as stewing, braising, or steaming appear to produce fewer of those chemicals. And when you do stew the meat, remember to add plenty of healthy, protective vegetables.

A Berry Medley With a Punch

Strawberries and raspberries have a phytochemical called ellagic acid. This powerful antioxidant may actually fight cancer in several ways at once, including deactivating certain cancer causing substances and slowing the growth of cancer cells.

Blueberries for Health

The potent antioxidents in blueberries may have wide value in supporting our health, starting with cancer. Antioxidants fight cancer by ridding the body of free radicals before they can do their damage to cells. Try topping oatmeal, cold cereal, yogurt, even salad with blueberries to boost your intake of these healthful berries.

Pass on the Sugar

Sugar may not cause cancer directly. But it may displace other nutrient-rich foods that help protect against cancer. And it increases calorie counts, which contributes to overweight and obesity. Excess weight can be a cancer risk. Fruit offers a sweet alternative in a vitamin-rich package.

Don't Rely on Supplements

Vitamins may help protect against cancer. But that's when you get them naturally from food. Both the American Cancer Society and the American Institute for Cancer Research emphasize that getting cancer-fighting nutrients from foods like nuts, fruits, and green leafy vegetables is vastly superior to getting them from supplements. Eating a healthy diet is best.

Menopause and Perimenopause

Menopause: What Is It?

Menopause is the permanent end of menstruation. It's a turning point, not a disease, but it can have a big impact on a woman's wellbeing. Although menopause can bring physical upheaval from hot flashes, night sweats, and other symptoms, it can also be the start of a new and rewarding phase of a woman's life -- and a golden opportunity to guard against major health risks like heart disease and osteoporosis.

What Causes Menopause?

Age is the leading cause of menopause. It's the end of a woman's potential childbearing years, brought on by the ovaries gradually slowing down their function. Certain surgeries and medical treatment can induce menopause. Those include surgical removal of the ovaries (bilateral oopharectomy), chemotherapy, and pelvic radiation therapy. Having a hysterectomy (surgical removal of the uterus) without removing the ovaries does not lead to menopause, although you will not have periods anymore.

When Does Menopause Start?

On average, women are 51 at natural menopause, notes the National Institute on Aging. But menopause can start earlier or later. A few women start menopause as young as 40, and a very small percentage as late as 60. Women who smoke tend to go through menopause a few years earlier than nonsmokers. There is no proven way to predict menopause age. It's only after a woman has missed her periods for 12 straight months, without other obvious causes, that menopause can be confirmed.

Before Menopause, Perimenopause

Natural menopause happens gradually. The ovaries don't abruptly stop; they slow down. The transition to menopause is called perimenopause. Menopause is a milestone -- it's the day that marks 12 months in a row since a woman's last period. During perimenopause, it's still possible to get pregnant -- a woman's childbearing years are winding down, and although her periods may become more unpredictable, her ovaries are still functioning and she still may ovulate, though not necessarily on a monthly basis.

Menopause: What to Expect

Menopause isn't a one-size-fits-all event. It affects each woman differently. Some women reach natural menopause with little to no trouble; others experience severe symptoms that drastically hamper their lives. And when menopause starts suddenly as a result of surgery, chemotherapy, or radiation, the adjustment can be tough. Here is a look at menopausal symptoms that many women experience, though the intensity can vary.

Menopause Sign: Period Changes

As menopause approaches, a woman's menstrual periods will likely change. But those changes can vary from woman to woman -- periods may get shorter or longer, heavier or lighter, with more or less time between periods. Such changes are normal, but the National Institute on Aging recommends seeing a doctor if your periods come very close together, if you have heavy bleeding or spotting, and if your periods last more than a week.

Menopause Symptom: Hot Flashes

Hot flashes (or hot flushes) are common around menopause. A hot flash is a brief feeling of heat that may make the face and neck flushed, cause temporary red blotches to appear on the chest, back, and arms. Sweating and chills may follow. Hot flashes vary in intensity and typically last between 30 seconds and 10 minutes. Dressing in light layers, using a fan, getting regular exercise, avoiding spicy foods and heat, and managing stress may help you deal with hot flashes.

Menopause Symptom: Sleep Issues

Nighttime hot flashes can hamper sleep and cause night sweats. Try these sleep tips:

• Use a fan in your bedroom.
• Avoid heavy bedding.
• Choose light cottons or sheer materials for your nightclothes.
• Keep a damp cloth nearby to cool yourself quickly if you wake up feeling hot and sweaty.
• Keep pets out of your bedroom; they can give off heat.
• Consult your doctor if menopause sleep problems persist.

Menopause Symptom: Sex Problems

Less estrogen can lead to vaginal dryness, which may make intercourse uncomfortable or painful. Try using a water-soluble lubricant. Libido may also change, for better or worse, but many factors besides menopause -- including stress, medications, depression, poor sleep, and relationship problems -- affect sex drive. Talk to your doctor if sex problems occur -- don't settle for a so-so sex life. And remember, sexually transmitted diseases (STDs) don't end with menopause; "safer" sex still counts.

Managing Severe Symptoms

If menopause symptoms are a problem, talk with your doctor. He or she can help you weigh the risks and benefits of menopausal hormone therapy, also known as hormone replacement therapy. Other treatments include low-dose birth control pills if you're perimenopausal; antidepressants, blood pressure drugs, or other medications to help with hot flashes; and vaginal estrogen cream. Your doctor may also have lifestyle tips about adjusting your diet, exercise, sleep, and stress management.

Hormone Replacement Therapy

Hormone replacement therapy can ease menopausal symptoms. Various prescription products are available to treat hot flashes and vaginal symptoms. Some are also recommended to prevent osteoporosis. The FDA recommends taking the lowest dose that helps, and only for the shortest time because studies have linked long-term use of hormone replacement therapy to a greater risk of heart attacks, strokes, blood clots, and breast cancer.

Bioidentical Hormone Therapy

"Bioidentical hormone therapy" for menopausal symptoms can refer to certain FDA-approved prescription drugs. Or it can refer to custom-compounded hormones derived from plants prepared at compounding pharmacies to match each unique patient. Some doctors claim that compounded bioidentical hormones are safer, but the FDA isn't convinced. The FDA's advice -- take the lowest dose for the shortest time -- applies to bioidentical hormone therapy. Custom-compounded bioidentical hormones aren't FDA approved.

Alternative Menopause Treatments

Interested in trying alternative or complementary treatments for menopause symptoms? According to the National Institutes of Health, there hasn't been a lot of well-designed research on this topic, so the research isn't firm enough to draw conclusions about treatments such as black cohosh, dong quai, red clover (shown here), and soy. Talk it over with your doctor, and tell him about any supplements you take, so he can check on drug interactions.

Menopause Health Risks

With menopause comes a greater chance of heart disease (which is the No. 1 cause of death for U.S. women) and osteoporosis (thinning bones, seen here). Loss of estrogen may play a role for heart disease after menopause, but hormone replacement therapy is not recommended to reduce the risk of heart disease or stroke. Of course, heart and bone health is important throughout a woman's life, but menopause means it's really time to step up and get serious about it, if you haven't already.

Menopause: Staying Healthy

Living a healthy lifestyle is important throughout a woman’s life. And, it’s not too late to start at menopause. Get a checkup that includes measuring your blood pressure, cholesterol, and blood sugar and make appointments for routine screenings such as mammograms. Menopause is also a great time to upgrade your diet, physical activity, and stress management skills -- your doctor can give you pointers as you work together to plan for a healthy menopause.

Active Menopause a Must

One of the smartest things a woman can do as she transitions to menopause and afterward is to get regular physical activity. That includes aerobic exercise for her heart and weight-bearing exercise for her bones -- both of which may help ward off weight gain and provide a mood boost. Even if a woman hasn't been very active in her younger years, it's never too late to start. Menopause is a new beginning, and the perfect time to weave more activity into your life.

Menopause: A New Era Starts

Western culture has long been obsessed with youth. But today's menopausal women are making the most of -- and even celebrating -- their new phase of life. Instead of looking back mournfully, physician-author Christiane Northrup recommends using menopause as a time to redefine yourself with positive thoughts, love yourself, explore what brings you pleasure, and revive (not retire) your sex life.

How to Stay Young ?

Products with retinoids, alpha-hydroxy acids, azelaic acid, hydroquinone, kojic acid, and salicylic acid as active ingredients have been shown to treat signs of aging and make aged skin look younger.

Over-the-counter hemorrhoid treatments may help deflate under-eye bags, helping to tighten and smooth the skin. Also, green tea bags contain a natural anti-inflammatory chemical, which can reduce fluid buildup that contributes to puffiness. But these are temporary fixes at best. More permanent solutions include injectable wrinkle fillers or a surgical eyelift.

While some creams can help diminish the appearance of cellulite temporarily, no cream can dissolve and remove cellulite from the body.

Lots of things contribute to dark circles, including heredity and genetics, and fatigue makes dark circles look worse. Alcohol dehydrates the skin, exaggerating the appearance of dark circles. Excess pigmentation and dilated blood vessels under the skin are often the underlying cause. The best treatment for your dark circles depends on what type you have.

If you have dark circles caused by thinning skin, laser or intense pulsed light (IPL) treatments can vaporize the blood vessels that are the underlying cause of the discoloration. If they are due to pigmentation issues -- a common problem for both African-Americans and Asians -- skin-lightening treatments, such as hydroquinone, can help. If your problem is the result of shallowness beneath the eyes that casts a dark-circle shadow, your best bet is wrinkle fillers.

Laser rejuvenation procedures, such as CO2 laser skin resurfacing, YAG (yttrium-aluminum-garnet) laser surgery, and intense pulsed light, can rejuvenate and tighten the skin. There are several types of nonsurgical treatments, used either alone or in combination, that can help tighten skin in a sagging neck and jowl. Botox can be used to diminish the visible bands on the neck, and products that contain skin-firming ingredients, such as niacinamide, hyaluronic acid, and hexamidine, can be helpful in treating milder signs of aging.

Chemical peels and antioxidants can be useful for rejuvenating the look and feel of the skin, improving the appearance of skin discoloration, sun spots and dull skin texture, but they are not as helpful for improving sagging skin. And dermatologists say that collagen products that are applied to the skin will not penetrate and remain as intact collagen.

Hydroquinone is a one of the most effective treatments available for age spots. This topical bleaching agent is available in prescription strength and as an over-the-counter cream, however, the FDA has been considering a ban on the ingredient in over-the-counter products because of concerns about toxicity. Chemical peels and light and laser treatments also help treat age spots.

Topical retinoids -- derivatives of vitamin A -- are among the most common treatments for wrinkles and other signs of aging skin and can help with a wide variety of skin issues. They work by increasing skin turnover and increasing collagen in the skin, making it firmer and plumper.

Antioxidants like vitamin E, alpha-hydroxy, and beta-hydroxy acids can improve the appearance of skin and reduce the signs of aging.

Products containing vitamin E combined with retinoids may provide additional skin-smoothing effects.

People with sensitive skin may want to avoid alpha-hydroxy acids, such as glycolic acid. Beta-hydroxys, antioxidants, and retinoids also can cause irritation. Instead, consider products that contain polyhydroxy acids (PHAs), which may be less irritating. If your skin is excessively dry, you should decrease your daily use of alpha-hydroxy acids and apply moisturizing creams. Also, be sure to use daily sunscreen when using any of these products.

Adult acne differs markedly from teen pimples, both in how it appears and how it’s treated. Teen skin tends to be a little stickier and they’re more likely than adults to get clogged pores. Most of the over-the-counter products involve salicylic acid and benzoyl peroxide, which are good for whiteheads and pustules, but not as good for deeper adult acne.

Some experts say rinses may not be as effective as other over-the-counter whitening products, because a whitening rinse is in contact with the teeth for such a short time -- only two minutes a day, compared with 30 minutes for many strips.

Several studies have shown that supplements of biotin (a B vitamin) increased nail thickness and prevented splitting and breaking. Calcium, colloidal minerals, or gelatin may help nail strength, but nail hardeners can do more damage than good for most people, dermatologists say.

Minoxidil is an FDA-approved over-the-counter medication men can apply to the scalp. It slows the rate of hair loss in men, and some men even grow new hair. But once you stop using it, hair loss returns. Finasteride is a prescription drug that slows hair loss by slowing down the body's production of DHT, a hormone that causes hair follicles to shrink. Like minoxidil, it works only as long as it's used. And several studies show a significant relationship between smoking and how fast male-pattern baldness gets worse.

Essential fatty acids like omega-3 and omega-6 are the building blocks of healthy cell membranes and, consequently, healthy skin. While most of us have diets rich in omega-6s from such sources as baked goods, cooking oils, grains and poultry, our diets tend to be short on omega-3s. For healthier skin, eat more omega-3s from salmon, mackerel, flax, safflower oil, walnuts, sardines, soy, and fortified eggs.

The truth about TEA

Tea leaves come from the Camellia sinensis plant. They contain antioxidants that counter free radicals, which can damage cells. Antioxidants may reduce or help prevent some of this damage. Drinking a few cups of tea a day is good for your health.

Green tea reportedly has the greatest concentration of antioxidants. It is one of the best food sources of a group of antioxidants called catechins, which studies indicate may be more powerful than vitamins C and E in reducing damage to cells. It has been popular for centuries in China and Japan, while black tea is the most popular variety in the U.S

The difference between the three main varieties of tea (green, black, and oolong) is the process used to make them. Black tea is exposed to air, or fermented, which darkens the leaves and gives them flavor. Green tea is made by heating or quickly steaming the leaves. Oolong tea leaves are partially fermented.

There’s no hard evidence that drinking tea can prevent cancer in people in general; many factors affect cancer risk. However, several studies have linked drinking tea to a lower risk of cancer for some people. More research is needed to define those groups.

Some studies show that drinking green tea may help curb a few heart disease risk factors, including body weight, blood pressure, and cholesterol absorption. However, the FDA denied a petition filed by a green tea maker that wanted to put heart-health claims on its product's label, ruling that there wasn’t credible scientific evidence to support the claims.

There is some evidence that green tea may help control glucose (or blood sugar) levels, however, that hasn't been widely tested in people. More research is needed to learn how much green tea would be needed and whether green tea also helps curb body weight and body fat.

Herbal teas are not made from the Camellia sinensis plant and are not really teas at all. Herbal teas are an infusion of leaves, roots, bark, seeds, or flowers from other types of plants. Common herbal teas include chamomile and mint. They are not associated with the potential health benefits of green, black, or oolong tea.

You get the most antioxidants from freshly brewed tea; those compounds are reduced in instant tea, decaffeinated tea, and bottled tea. Researchers have not determined how many cups of freshly brewed green tea are recommended each day, but people in Asia typically drink at least three cups daily.

Fresh brewing is the way to get the most antioxidants from your tea, so knowing how long to steep the tea is an important part of the process. Three to five minutes is the recommended amount of time for maximizing the benefits.

Iced tea often contains low to negligible amounts of catechins compared with the high concentrations found in a cup of hot tea, because adding water to brewed tea dilutes the concentration. However, iced tea and hot tea could contain approximately the same level of antioxidants if, when preparing iced tea, you use 50% more tea than when preparing a similar amount of hot tea to allow for dilution. About 85% of the tea drunk in the U.S. is iced tea.

Blended teas are made with teas of different origins, combined to achieve a certain flavor. For example, English Breakfast tea traditionally was a blend of China Keemums tea, but the blend now includes Ceylon and India teas as well.

Little is known about the effects of green tea on children because the research on green tea has been done on adults. Green tea contains caffeine, so pregnant women or those who are breastfeeding shouldn’t drink more than one or two servings of green tea per day, according to the American Dietetic Association. People with irregular heartbeats or anxiety disorders also should be cautious about how much caffeine they get, from green tea or other sources.

A Swiss study found that drinking black tea with a meal reduced iron absorption by 79% to 94% when compared with drinking water. People with an iron deficiency might consider drinking tea only between meals.