stress suppress your immune system, increase infl ammation, create hormonal imbalance including insulin, impairs digestion, and compromises detoxifi ca- tion. Therefore, reducing stress in your life can enhance all fi ve pathways. Of course, stress can never be completely eliminated, but changing your percep- tion of stressors and fi nding ways to de- stress like meditation, yoga, laughing, exercising, spending time with loved ones, appreciating others, and creating a gratitude journal can all greatly reduce your stress load.
2. Get moving. Physical movement actu- ally infl uences your DNA. Additionally, moderate exercise enhances immu- nity, reduces infl ammation, decreases stress hormones, assists with hormonal balance, increases insulin sensitivity, improves digestion and stimulates liver detoxifi cation. A great way to get and stay moving is to pick physical activities you enjoy and write down your fi tness goals to stay motivated.
3. Balance blood sugar. You now know insulin resistance can greatly increase your risk of cancer. Even before your cells reach that phase, imbalanced blood sugar levels from a diet high in refi ned carbohydrates and sugars creates stress on the body. Sugar compromises your immune system and blood sugar swings create infl ammation in the body. To better balance your blood sugar, fo- cus on a low-glycemic, whole foods diet with fat, fi ber and protein in each meal.
4. Use foods to heal. It is estimated that diet is responsible for 30-35% of all deaths from cancer. This statistic may not be as shocking when you under- stand that quality nutrition helps to re- pair DNA and activate tumor suppress- ing genes. Another sobering statistic is that obesity is responsible for one in six cancer deaths in the United States. This is partly due to the infl ammatory process created by excess weight. Foods that will support the fi ve pathways, repair DNA and optimize weight are at the heart of a Cancer Prevention Diet.
The Cancer Prevention Diet Whether you are in remission or just
trying to prevent any cancer diagnosis, there are fi ve key principles to follow to optimize your health, support the fi ve path- ways and reduce your risk of cancer.
1. Consume suffi cient, but not excessive, calories. Portion control is important for health and weight. Quick Tip – eat slowly and use smaller plates to control portions.
2. Eat a colorful diet. Phytonutrients in colorful vegetables help decrease infl ammation, enhance immunity and promote cancer cell death. Quick Tip – work towards eating at least 5 colorful veggies, especially cruciferous veggies, and fruits per day.
3. Eat a whole foods diet. Studies indicate organic foods tend to have higher levels of vitamins and minerals compared to their conventional counterparts. Quick Tip – choose organic when possible, particularly for the EWG’s Dirty DozenTM list of produce highest in pesticides.
4. Highlight fats from plant and marine sources. Omega-3 fats have anti-cancer properties, reduce infl ammation and increase insulin sensitivity. Quick Tip – Include fatty cold water fi sh, fl ax seeds, chia seeds, hemp seeds, nuts and seeds in your weekly meal plan.
5. Reduce or eliminate refi ned, processed, sugary and packaged foods. Studies indicate that even one meal of refi ned carbohydrates increases infl am- mation in the body. Quick Tip – slowly replace packaged foods with a whole food equivalent (ex. replace boxed rice pilaf with quinoa).
Targeted supplementation can also
reduce your risk of cancer. Consider EPA/ DHA, probiotics, vitamin D, green tea ex- tract, turmeric and resveratrol as options to further reduce your risk of cancer.
Early Detection Making all of these changes won’t
guarantee you stay cancer-free. Addition- ally, this information is not presented as a cure for cancer, but as ways you can sup- port your body’s natural healing resources. If you have unexplained pain and/or weight loss, extreme fatigue, prolonged hoarseness, blood in your stool or urine, or changes in bowel movements, consult with your doctor for cancer screening. Consider the follow- ing cancer screening tests:
• Prostate-specifi c antigen (PSA) for men
• Pap smear and CA-125 ovarian test for women
• Mammogram for women
• Chest x-rays if lung cancer is suspected
Early detection, quality nutrition, stress management and exercise can all optimize health and put your mind at ease!
Stephanie Walsh, MNT, CEPC, CPT is a Master Nutrition Therapist, Board Certifi ed in Holistic Nutrition®, Certifi ed Eating Psychology Coach and Personal Trainer. Her work
with clients focuses on the individual as a whole - considering your diet is just one small piece of the puzzle. Her holistic approach considers your stressors, sleep quality, digestive complaints, food choic- es, activity level, readiness for change, social support and much more in order to help you optimize your health and wellbeing for the long term. Contact Stephanie at 207.730.2208 or email her:
swalsh@theholistichealthapproach.com. See ad on page 17.
Find emotional peace through calming and mind-managing techniques!
Paige Dest, CCP
Certified Emotional Intelligence Coach
paige@BYODestiny.com
www.BYODestiny.com 1-860-550-1844
www.elmmaine.com 13
- Gain control of your thoughts - Feel less stress and anxiety - Strengthen your relationships - Be more effective in your life
Schedule a FREE consultation today:
https://bit.ly/FREE_Consult
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36
