Tagged with 'mediterranean-diet'

Each October is National Breast Cancer Awareness Month, and more and more research indicates a link between diet and cancer. About one in eight American women will develop invasive breast cancer over the course of her lifetime—more than 246,000 women (and about 2,600 men) are expected to be diagnosed with breast cancer in 2016 alone.

Studies have identified cancer-fighting compounds in certain foods, particularly carotenoid-rich fruits and vegetables like carrots and tomatoes. However, experts increasingly believe it’s the overall diet pattern that counts the most.  

Here are some promising eating strategies to lower your risk of breast cancer.

GO MEDITERRANEAN

It’s not just good for your heart. Women following a Mediterranean diet rich in fruits, vegetables, legumes, nuts, fish and extra-virgin olive oil were 68% less likely to develop breast cancer than women put on a low-fat diet, Spanish researchers found. Previous research has shown the Mediterranean diet is associated with lower cancer rates in general, but this is the first study to show a benefit for breast cancer specifically.

LIMIT SUGAR

Added sugar isn’t so sweet for breast cancer risk, suggests preliminary research from The University of Texas MD Anderson Cancer Center. Mice who got upwards of 12.5% of their calories from added sugar were significantly more likely to develop breast cancer compared to mice on a no-added-sugar diet.

Unfortunately, the average American gets 13% of their daily calories from added sugar, putting them at great risk. The researchers found the sweet stuff triggered enzymes leading to inflammation, which is thought to play a role in this disease. While results in people haven’t been quite so dramatic, research suggests sugar appears to have a similar impact on humans. Another bonus: cutting back on added sugar to about 24 grams (or less than 5% of your daily calories) per day can help you stay slim—important since obesity is also associated with breast cancer risk.

CLOSE THE KITCHEN AFTER DINNER

In a study of women already diagnosed with breast cancer, those who put at least 13 hours between dinner and breakfast the next day cut their risk of recurrence by 36% and had better blood sugar control, according to a new University of California, San Diego study. The researchers are optimistic their findings may apply to preventing breast cancer, since high blood sugar may increase your risk for the disease.

Reference:

Eating Well, September/October 2016

About one in eight American women will develop invasive breast cancer over the course of her lifetime—more than 246,000 women (and about 2,600 men) are expected to be diagnosed with breast cancer in 2016 alone. Studies have identified cancer-fighting compounds in certain foods, particularly carotenoid-rich fruits and vegetables like carrots and tomatoes. However, experts increasingly believe it’s the overall diet pattern that counts the most.  

Here are some promising eating strategies to lower your risk of breast cancer.

GO MEDITERRANEAN

It’s not just good for your heart. Women following a Mediterranean diet rich in fruits, vegetables, legumes, nuts, fish and extra-virgin olive oil were 68% less likely to develop breast cancer than women put on a low-fat diet, Spanish researchers found. Previous research has shown the Mediterranean diet is associated with lower cancer rates in general, but this is the first study to show a benefit for breast cancer specifically.

LIMIT SUGAR

Added sugar isn’t so sweet for breast cancer risk, suggests preliminary research from The University of Texas MD Anderson Cancer Center. Mice who got upwards of 12.5% of their calories from added sugar were significantly more likely to develop breast cancer compared to mice on a no-added-sugar diet.

Unfortunately, the average American gets 13% of their daily calories from added sugar, putting them at great risk. The researchers found the sweet stuff triggered enzymes leading to inflammation, which is thought to play a role in this disease. While results in people haven’t been quite so dramatic, research suggests sugar appears to have a similar impact on humans. Another bonus: cutting back on added sugar to about 24 grams (or less than 5% of your daily calories) per day can help you stay slim—important since obesity is also associated with breast cancer risk.

CLOSE THE KITCHEN AFTER DINNER

In a study of women already diagnosed with breast cancer, those who put at least 13 hours between dinner and breakfast the next day cut their risk of recurrence by 36% and had better blood sugar control, according to a new University of California, San Diego study. The researchers are optimistic their findings may apply to preventing breast cancer, since high blood sugar may increase your risk for the disease.

Reference:

Eating Well, September/October 2016

What is Metabolic Syndrome?

Metabolic syndrome is the name for a group of risk factors that happen simultaneously to a person. These risks include high blood pressure, high blood sugar, high triglycerides, high cholesterol levels (low good cholesterol HDL), and belly fat—all which increase a person’s risk of heart disease, stroke, and diabetes.

How common is Metabolic Syndrome?

Sad to say, it is VERY common! According to the American Heart Association, 47 million Americans have metabolic syndrome. That's almost a staggering 1 out of every 6 people! The good news is it can be controlled. People with metabolic syndrome are most often overweight or obese. The syndrome runs in families, and is more common among African-Americans, Hispanics, Asians, and Native Americans.

Symptoms of Metabolic Syndrome

Most of the metabolic syndrome risk factors don't have any symptoms. Often, the only outward sign is packing some extra weight in the belly, which usually results in a larger waist.
The only way to find out if you have metabolic syndrome is to meet with your doctor. He or she will check your blood pressure, blood sugar, and cholesterol. It's another reason regular check-ups are the key to staying healthy.

What’s considered a large waist for a woman? 

Women with a waist measuring 35 inches or larger are at risk of metabolic syndrome.

What is considered a large waist for a man? 

Men with a waist measuring 40 inches or larger are at risk of metabolic syndrome.

Treatment of Metabolic Syndrome

Switching up your lifestyle is the preferred treatment of metabolic syndrome, particularly losing weight. Effective weight loss normally includes a specific, tailored program that includes diet and exercise.

There is now a trend toward the use of a Mediterranean diet for metabolic syndrome—one rich in "good" fats (olive oil) and a reasonable amount of carbohydrates and proteins (such as from fish and chicken).

How To Implement the Mediterranean Diet

The Mediterranean diet is palatable and easily sustained. Recent studies have shown when compared to a low fat diet, people on the Mediterranean diet have a greater decrease in body weight, and also had greater improvements in blood pressure, cholesterol levels, and other markers of heart disease, all of which are important in evaluating and treating metabolic syndrome.

To be exact, there is not just one Mediterranean diet. What’s eaten varies significantly from one Mediterranean country to another. However, the shared features of the Mediterranean-style diet include the following:

• Eat lots of fruits and vegetables—a variety of plant foods should cover half your plate.  Include veggies and fruit at every meal, and eat them for snacks too.

• Switch to whole grains—reduce your intake of white foods and choose more brown foods.

• Add nuts, legumes, and seeds—a great source of fiber, protein, and healthy fats. 

• Pass on the butter—replace it with olive oil, which is this diet’s key monounsaturated fat source.

• Flavor foods by using herbs and spices instead of salt.

• Choose low-fat dairy products—reduce your intake of ice cream, whole or 2% milk, and cheese.

• Eat fish at least twice a week.

• Very little red meat or processed meat is eaten—substitute with chicken (and fish).

• Eggs are eaten zero to four times a week.

• Wine is drunk in moderate (or low) amounts.

• Eliminate refined carbohydrates—avoid “enriched” foods.

Bottom Line: The Mediterranean diet is shown to be an anti-inflammatory diet, which helps fight diseases related to chronic inflammation, including metabolic syndrome. 

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutriitonist for Healthy Goods

References:

1. American Heart Association:  Mediterranean Diet 
2. Babio N, et al. Mediterranean diet and metabolic syndrome: the evidence. Public Health Nutr. 2009 Sep;12(9A): 1607-17.