To be honest, after I hit 40, I started to pay more attention to what I eat; especially since the long hours and stress of Shenzhen give me a lot less room to pin-point mistakes. Here are the 7 foods that I keep hearing over and over again from nutritionist and doctors: broccoli; berries; garlic; leafy greens; tomatoes; turmeric; and fatty fish. Each has compounds that help cells repair, or reduce inflammatory markers, which is really important for cancer prevention. I started eating berries instead of sweets and found my energy more steady on long days of sourcing. At SourcingXpro we tell clients that small things, like free inspections, or a 5% commission will save them thousands of dollars - and food is the same way, and small substitutions add up. Not perfect, but I am continually moving in the right direction.
A cruciferous example of vegetables like broccoli, cauliflower and cabbage is one of the most recommended foods. These also have compounds that are called glucosinolates and have been proved to inhibit the proliferation of the cancerous cells within the body. The other healthy food is the berry like blueberries and raspberries which contain lots of antioxidants that helps in repairing the damaged cells and inflammation. The fish included such as salmon and sardines also make the list as they contain omega-3 that can be used to help alleviate inflammation and increase the health of the heart. The next good source of healthy fats is nuts, which in particular almonds and walnuts are associated with the reduced risk of heart disease. These particular foods should be supplemented with the rest of the well-rounded food intake consisting of whole grains, low fat sources of proteins, and lots of fruits and vegetable producers. Another factor is to restrain as much as possible the processed and sugary food. To maintain good health it is also necessary to keep oneself hydrated by maintaining intake of water during the day.
I'm Darshi Shah - board certified health and wellness coach. I'm presenting 6 categories of thriving nourishment and 1 strategy for nourishment for thriving health with cancer. 1. Greens: Imagine a fresh salad with mixed greens and broccoli, or a fresh cabbage coleslaw, or even a cup of relaxing green tea. Your palette can become adjusted to the new flavors you add in your life. Adaptogens are plants that fight stress and provide safe balance within our body... they help regulate our body's functions by turning processes down and up. Sulforaphane is an adaptogen in cruciferous vegetables which include so many greens like cauliflower, cabbage, rutabaga, watercress, kohlrabi, kale, and bok choy. 2. Beans: Legumes, Dals, Beans, and Peas all fall under this category. They are tiny parcels that are rich in minerals, protein, antioxidants, and fiber. Many legumes contain precursors to neurotransmitters like dopamine and adrenaline. As we become more aware of animal protein risks, we are reaching for plant-based proteins to meet requirements. 3. Onions: The allium family are powerful adaptogens, and are scientifically revered through centuries and cultures for their potential cancer-fighting properties. Allium enzymes (OSC) are shown to encourage cancel cells to undergo slower growth, apoptosis (cell death), and detoxification. Allium flavonoids help with anti-inflammation, and neutralizing free radicals that may damage DNA. 4. Mushrooms: Many varieties of mushrooms exist for nutrition, but specifically the dried ones are powerful adaptogens associated with anti-cancer benefits. These include shiitake, Reishi, and Lion's Mane. 5. Berries: Berries consist of vitamins, antioxidants, and epigenetic adaptogens. Each color promotes a new benefit, including boosting brain function. 6. Spices: Powerful adaptogens are found in this anti-inflammatory category; Among them are ginger, turmeric (curcumin), cardamom, black pepper (piperine), thyme, oregano, cinnamon, rosemary, and chili peppers (capsaicin). 7. Intermittent Fasting (IF/ strategy): IF is a growing area of oncology as a complement to standard treatments. It's a method of modulating hormones and growth factors which can starve cancer cells, and clearing out cells that are old, damaged, or dysfunctional. This is more helpful in early stages of cancer. As more research evolves - reach out to your doctor for the best strategy on nourishment. Darshi Shah, MS, MA, NBC-HWC www.darshishah.com
Overall, nutrition is extremely important in cancer risk and even more so, ocular health and ocular diseases including ocular melanoma. Ocular melanoma is the most common primary intraocular cancer for adults. Over 2,000 Americans are diagnosed with ocular melanoma each year, and it can occur very silently without pain or inflammation to give alert. I had patients who simply noticed changes in their vision once the tumor was very large, that's how silent eye diseases can be which is one of the reasons why diet and regular eye exams are key in prevention. The antioxidants and carotenoids in our diet have not only protective effects in our retina but also reduces the oxidative damage in the carcinogenic process. More practically, dark green leafy vegetables, cruciferous vegetables, berries, fatty fish, tomatoes, nuts, citrus fruits, and green tea have very specific qualities for ocular health. The lycopene in tomatoes seeks to accumulate in the retina, omega-3 fatty acids in salmon can reduce inflammation, and vitamin E in almonds is protective of lens proteins from damage. In practice, patients who eat these foods usually have healthier ocular surfaces and have better recovery from LASIK and cataract surgery. I advise patients that protecting vision and protecting health go in tandem. A food strategy that doesn't leverage the significant benefit of these seven foods would only strengthen defenses to age-related eye disease and strengthen resilience to tumors, especially those that involve ocular tissues.