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These 10 Foods Have All Been Associated With Reduced Breast Cancer Risk

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These 10 Foods Have All Been Associated With Reduced Breast Cancer Risk Image © xuanhuongho – fotolia.com

Breast cancer is one of the most terrible problems experienced today. According to Breastcancer.org, one in eight women in the US will experience breast cancer in her lifetime. That’s 12 percent of the total population of women in the country. It is estimated that almost a quarter of a million women (approximately 231,840) will be diagnosed with invasive breast cancer in 2015 and 60,290 will be diagnosed with non-invasive breast cancer during the same period. [1]

How you can fight it: Adjusting your diet is one of the many ways to reduce your risk for breast cancer. While genetics play a very large role in breast cancer, lifestyle changes may still be able to help you improve your odds. Numerous studies have reported beneficial effects of certain key foods against breast cancer. Some of these studies are preliminary “in vitro” studies but a significant number have discovered actual risk reduction in humans:

1) Carrots
Carrots are a rich source of beta-carotene (also found in several other vegetables and fruits). Beta-carotene was found by researchers to cause breast cancer cell death by arresting the cancer cells’ reproductive cycle (in vitro). The study concluded that carotenoids are potential agents for biological interference with cancer [2] Include a side dish of carrots, either raw, steamed or stir-fried in a little butter, to every meal.

2) Broccoli
Broccoli, a cruciferous vegetable, has been associated by studies with reduced risk of breast cancer in pre-menopausal women for several years. [3] A 2013 meta-analysis of 13 human studies indicated that high cruciferous vegetable intake was significantly associated with reduced breast cancer risk. [4] Steaming broccoli – a little on the light side – is a better way than boiling to preserve its cancer-fighting substances.

3) Tomato
The same study that discovered that beta-carotene has breast-cancer fighting properties, discovered similar characteristics in tomatoes in the substance lycopene. [2] Numerous studies have associated lycopene from tomatoes with a reduced cancer risk. Tomatoes are incredibly easy to add to your diet! Toss them in a salad or make a tomato-based pasta sauce!

4) Cabbage
Several studies have now found beneficial possibilities for cabbage against cancer. White cabbage and sauerkraut were studied and discovered to inhibit aromatase, which breast cancer cells depend on to multiply. Through aromatase-inhibition, cabbage is able to interrupt the reproductive process of breast cancer cells. [5]

5) Garlic
Garlic is very good for the heart, able to lower cholesterol and decrease blood pressure. According to a 2011 study, garlic and garlic-derived compounds are also able to suppress breast cancer development, antagonizing the effects of linoleic acid, which is a breast cancer enhancer. [6]

6) Walnuts, Peanuts and Almonds
A new human study has found that high consumption of walnuts, peanuts and almonds in the diet reduced incidence of breast cancer by a factor of 2 to 3. [7]

7) White Button Mushrooms
Mushrooms are a favorite ingredient for numerous dishes including pastas and stir-fries. Common and specialty mushrooms have been found to be chemoprotective against breast cancer cells [8] – notably polysaccharides from white button mushrooms. [9]

8) Blueberries
One of the most dangerous things about breast cancer is its ability to metastasize quickly to other parts of the body. Blueberries have been found to inhibit breast cancer metastasis by reducing inflammation and tumor growth (in vitro and in vivo studies). [10][11] To kick start your day, have some oatmeal with real organic blueberries!

9) Peaches and Plums
Polyphenols from peaches and plums have been discovered to inhibit tumor growth and metastasis of breast cancer cells (in vitro study). The best part is that they are able to do this without affecting normal cell growth and development. [12] Pancakes and waffles are delicious with just honey, but they can be healthier with fresh peaches and organic peach syrup.

10) Salmon
Intake of marine omega-3 fatty acids, EHA (eicosapentanoic acid), and DHA (docosahexanoid acid) has been linked to a decreased risk for breast cancer and increased survivorship (human studies). [13] Omega-3s are found in salmon – and the beneficial ratio of omega-3 to omega-6 has been found far superior in wild salmon than farmed salmon.

Further Reading: Giant List Of Anticancer Foods And Herbs


[1] Breastcancer.org (2015). US Breast Cancer Statistics. http://www.breastcancer.org/symptoms/understand_bc/statistics

[2] Gloria, N., et. al. (2014). Lycopene and beta-carotene induce cell-cycle arrest and apoptosis in human breast cancer cell lines. http://www.ncbi.nlm.nih.gov/pubmed/24596385

[3] Ambrosone CB et. al. (2004). Breast cancer risk in premenopausal women is inversely associated with consumption of broccoli. http://www.ncbi.nlm.nih.gov/pubmed/15113959

[4] Liu X. & Lv, K. (2013). Cruciferous vegetables intake is inversely associated with risk of breast cancer: a meta-analysis. http://www.ncbi.nlm.nih.gov/pubmed/22877795

[5] Liczenerska, B., et. al. (2014). Modulation of CYP19 expression by cabbage juices and their active components: indole-3-carbinol and 3,3′-diindolylmethene in human breast epithelial cell lines. http://www.ncbi.nlm.nih.gov/pubmed/23090135

[6] Tsubura, A., et. al. (2011). Anticancer effects of garlic and garlic-derived compounds for breast cancer control. http://www.ncbi.nlm.nih.gov/pubmed/21269259

[7] Soriano-Hernandez AD., et. al. (2015). The Protective Effect of Peanut, Walnut, and Almond Consumption on the Development of Breast Cancer. http://www.ncbi.nlm.nih.gov/pubmed/26183374

[8] Martin, K. & Brophy, S. (2010). Commonly consumed and specialty dietary mushrooms reduce cellular proliferation in MCF-7 human breast cancer cells. http://www.ncbi.nlm.nih.gov/pubmed/20921274

[9] Jeong, S., etc. (2012). Macrophage immunomodulating and antitumor activities of polysaccharides isolated from Agaricus bisporus white button mushrooms. http://www.ncbi.nlm.nih.gov/pubmed/22217303

[10] Mak, K., et. al. (2013). Pterostilbene, a bioactive component of blueberries, suppresses the generation of breast cancer stem cells within tumor microenvironment and metastasis via modulating NF-κB/microRNA 448 circuit. http://www.ncbi.nlm.nih.gov/pubmed/23504987

[11] Kanaya, N., et. al. (2014). Whole blueberry powder inhibits metastasis of triple negative breast cancer in a xenograft mouse model through modulation of inflammatory cytokines. http://www.ncbi.nlm.nih.gov/pubmed/24364759

[12] Vizzotto, M., et. al. (2014). Polyphenols of selected peach and plum genotypes reduce cell viability and inhibit proliferation of breast cancer cells while not affecting normal cells. http://www.ncbi.nlm.nih.gov/pubmed/24996346

[13] Fabian, C., Kimler, B. & Hursting, S. (2015). Omega-3 fatty acids for breast cancer prevention and survivorship. http://www.ncbi.nlm.nih.gov/pubmed/25936773

Warning: If You Do This Type of Exercise, You Could Be Damaging Your Heart

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Warning - If You Do This Type of Exercise, You Could Be Damaging Your Heart Image © Zarya Maxim – fotolia.com

There exists a general consensus that exercise is good for you. To an extent, this is very true. However, what most people fail to realize is that, like everything else, too much exercise is unhealthy – and the damaging effects of extreme endurance exercise have been supported by numerous scientific studies – ten of which we list below.

But how can an activity that is being recommended by healthcare professionals be bad for you? Just how does excessive exercise affect our body? It really depends how much you do – and extreme endurance exercise is now considered potentially dangerous.

The Good Side Of Exercise
Exercising regularly has many benefits. Moderate exercise activity at least three times a week for thirty minutes to an hour each is enough to:

• Improve your endurance
• Strengthen your muscles (including your heart!)
• Deliver more oxygen to the rest of the body
• Help you maintain a healthy weight
• Improve your mood through endorphin production (endorphins are happy hormones!)

These benefits are excellent reasons to keep exercising regularly. The major problem with over-exercising, however, is that the body remains in a post-workout state, not allowing the body enough time to rest and repair for the next bout of exercise. We constantly strain our body – especially our heart. This can cause rapid burnout and – in the worst case scenario – even a heart attack.

The Bad Side Of Exercise
Recent studies in the past ten years have discovered how too much exercise does more harm than good. High-endurance activities like marathons and triathlons can:

• Overwork the heart and cause cardiac dysfunction
• Damage muscle fibers
• Elevate cortisol levels in the body, a stress hormone
• Cause excessive fatigue
• Increase injury risk

How do we know how much is too much? How much exercise does a person have to do for it to be considered unhealthy and damaging? These scientific reports give some useful information:

Ten scientific studies that have discovered negative effects of too much exercise

#1: Durand & Gutterman (2014) studied the vascular function of conditioned athletes and found similarities with people affected with coronary artery disease. This suggests that the way over-exercising stresses our heart and blood vessels is likened to cardiac dysfunction and disease. [1]

#2: According to Lavie, O’Keefe, & Salis (2015), high doses of physical activity and exercise can cause cardiac arrhythmias, heart disease and dysfunction, and release of troponin and brain naturetic peptides, chemical markers of heart damage. [2]

#3: Two of previously mentioned researchers, Lavie and O’Keefe, along with Guazzi (2015) applied statistics in looking at potential dangers of extreme endurance exercise among school-age athletes. They hypothesized if a dose-response curve is applicable to therapeutic exercise, there must be an upper limit until exercise becomes dangerous. [3]

#4: In heart attack survivors, it was discovered that while general exercise lowered mortality risk, higher levels of exercise (running more than 7.1 km/day or walking more than 10.2km/day) increased the risk of mortality as much as three-fold. [4]

#5: According to one recent study (2012), too much exercise permanently changes the vasculature of the blood vessels and the heart itself, overloads the atria and ventricles, stiffens their walls, and contributes to coronary artery calcification, among a list of cardiac dysfunctions. [5]

#6: Heatstroke is a common condition experience by endurance athletes. In a 2008 study on more than 28,000 endurance cyclists, five of whom died after long races, it was discovered that excessive endurance exercise contributed significantly to high internal temperatures (endothermy), causing heatstroke and death. [6]

#7: A 2012 study found out that participating in long-term endurance sports places a high strain on the right ventricle, causing ventricular cardiomyopathy, and making it prone to ventricular arrhythmias. This can lead to cardiac arrest. [7]

#8: In an article published by the Oxford University Press, two studies were highlighted that showed how athletes developed cardiac abnormalities after long-term endurance exercise. The studies revealed how older endurance athletes developed myocardiac fibrosis, or the thickening of the cardiac muscle, and scarring of the heart tissue. [8]

#9: In a study published by the New England Journal of Medicine, researchers concluded that marathons and half-marathons reduced the risk for cardiac arrest, but male endurance athletes were still more likely to experience heart attacks and cardiac dysfunction compared to other population groups. [9]

#10: The American Heart Association studied several cases involving endurance athletes and cardiovascular problems and concluded that “endurance exercise most likely increases your chances of living longer but may increase your risk of some arrhythmias”. This sentence is full of uncertainty but it implies that further research is needed to make a solid conclusion on endurance exercise and how it affects the heart. [10]

Conclusion: Like so many other things, moderation is key


[1] Durand, M & Gutterman, D. (2014). Exercise and Vascular Function – How Much is too Much? http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4398063/

[2] Lavie, C., O’Keefe, Sallis, R. (2015). Exercise and the heart–the harm of too little and too much. http://www.ncbi.nlm.nih.gov/pubmed/25757005

[3] O’Keefe, J., Lavie, C. & Guazzi, M. (2015). Part 1: potential dangers of extreme endurance exercise: how much is too much? Part 2: screening of school-age athletes. http://www.ncbi.nlm.nih.gov/pubmed/25460846

[4] Williams, P. & Thompson, P. (2014). Increased cardiovascular disease mortality associated with excessive exercise in heart attack survivors. http://www.ncbi.nlm.nih.gov/pubmed/25128072

[5] Patil, H., et. al. (2012). Cardiovascular damage resulting from chronic excessive endurance exercise. http://www.ncbi.nlm.nih.gov/pubmed/22953596

[6] Rae, D., et. al. (2008). Heatstroke during endurance exercise: is there evidence for excessive endothermy? http://www.ncbi.nlm.nih.gov/pubmed/18580397

[7] Heidbuchel, H., Prior, D., La Gerche, A. (2012). Ventricular arrhythmias associated with long-term endurance sports: what is the evidence? http://www.ncbi.nlm.nih.gov/pubmed/23097479

[8] Oxford University Press (2011). Cardiologists find evidence why too much exercise might be bad for you. http://eurheartj.oxfordjournals.org/content/32/21/2585.long

[9] Kim, J., et. al. (2012). Cardiac Arrest during Long-Distance Running Races. http://www.nejm.org/doi/full/10.1056/NEJMoa1106468

[10] La Gerche, A. & Heidbuchel, H. (2014). Can Intensive Exercise Harm the Heart? You Can Get Too Much of a Good Thing. http://circ.ahajournals.org/content/130/12/992.long

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New Report Finds Most Fast Food Chains Serve Meat Raised On Drugs

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New Report Finds Most Fast Food Chains Serve Meat Raised on Drugs Image – Chain Reaction – How Top Restaurants Rate On Reducing The Use Of Antibiotics In Their Meat Supply

A report by the Center for Food Safety, Friends of the Earth and others has found that most of the large U.S. restaurant chains have zero publicly available policy to limit routine use of antibiotics for disease prevention and growth promotion in their meat and poultry supply chains.

Only Panera Bread and Chipotle scored an “A”, Chick-Fil-A a “B”, Dunkin’Donuts and McDonalds a “C” and the rest an “F” – including Denny’s, Starbucks, Burger King, Subway, Ihop, Taco Bell, Jack In The Box, KFC, Domino’s Pizza and more.

Antibiotics are considered the most overused medicine on Earth. The Center For Disease Control has even stated that “Up to half of antibiotic use in humans and much of antibiotic use in animals is unnecessary and inappropriate and makes everyone less safe.” [1]

Most of the meat used by large chain restaurants comes from animals raised in industrial facilities. These animals are routinely fed antibiotics – not just to treat them when sick, but as a preventative measure owing to the filthy, overcrowded, unnatural conditions in which they live – and also for “growth promotion”.

However there is a big problem with this approach. When antibiotics are added at low levels to animal feed every day after day, the antibiotics kill the weak germs, leaving behind those hardest to destroy and causing natural selection to strengthen the bacteria. These drug-resistant
“superbugs” can then spread to our communities via meat, poultry, workers, air, soil and water – causing a risk to the public. [1]

Despite the risk to the health of the public, a large number of companies in the meat and pharma industries have for decades successfully prevented restrictions on antibiotics use in livestock.

Instead of legal restrictions to phase out the routine use of antibiotics in the meat industry, in December 2013 the FDA “encouraged” drug makers to voluntarily stop marketing medically important
antibiotics for growth promotion in animals (as if this would slow them down!) [1]

The reality here is that animals are routinely housed in absolutely disgusting conditions and the meat industry needs to stop using antibiotics as a “band aid” and clean up its act.


[1] http://www.centerforfoodsafety.org/files/foe_chainreactionreport_10_58425.pdf