Eat To Beat Cancer

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Controlling What We Can, To Avoid Cancer

Every time a cell in our body is replaced, there’s a chance it will be cancerous. Exactly what that chance is depends on very many factors. Some of them we can’t control; others, we can.

Diet is a critical, modifiable factor

We can’t choose, for example, our genes. We can, for the most part, choose our diet. Why “for the most part”?

  • Some people live in a food desert (the Arctic Circle is a good example where food choices are limited by supply)
  • Some people have dietary restrictions (whether by health condition e.g. allergy, intolerance, etc or by personal-but-unwavering choice, e.g. vegetarian, vegan, kosher, halal, etc)

But for most of us, most of the time, we have a good control over our diet, and so that’s an area we can and should focus on.

Choose your animal protein wisely

If you are vegan, you can skip this section. If you are not, then the short version is:

  • Fish: almost certainly fine
  • Poultry: the jury is out; data is leaning towards fine, though
  • Red meat: significantly increased cancer risk
  • Processed meat: significantly increased cancer risk

For more details (and a run-down on the science behind the above super-summarized version):

Skip The Ultra-Processed Foods

Ok, so this one’s probably not a shocker in its simplest form:

❝Studies are showing us is that not only do the ultraprocessed foods increase the risk of cancer, but that after a cancer diagnosis such foods increase the risk of dying❞

Source: Is there a connection between ultraprocessed food and cancer?

There’s an unfortunate implication here! If you took the previous advice to heart and cut out [at least some] meat, and/but then replaced that with ultra-processed synthetic meat, then this was not a great improvement in cancer risk terms.

Ultra-processed meat is worse than unprocessed, regardless of whether it was from an animal or was synthetic.

In other words: if you buy textured soy pieces (a common synthetic meat), it pays to look at the ingredients, because there’s a difference between:

  • INGREDIENTS: SOY
  • INGREDIENTS: Rehydrated Textured SOY Protein (52%), Water, Rapeseed Oil, SOY Protein Concentrate, Seasoning (SULPHITES) (Dextrose, Flavourings, Salt, Onion Powder, Food Starch Modified, Yeast Extract, Colour: Red Iron Oxide), SOY Leghemoglobin, Fortified WHEAT Flour (WHEAT Flour, Calcium Carbonate, Iron, Niacin, Thiamin), Bamboo Fibre, Methylcellulose, Tomato Purée, Salt, Raising Agent: Ammonium Carbonates

Now, most of those original base ingredients are/were harmless per se (as are/were the grapes in wine—before processing into alcohol), but it has clearly been processed to Hell and back to do all that.

Choose the one that just says “soy”. Or eat soybeans. Or other beans. Or lentils. Really there are a lot of options.

About soy, by the way…

There is (mostly in the US, mostly funded by the animal agriculture industry) a lot of fearmongering about soy. Which is ironic, given the amount of soy that is fed to livestock to be fed to humans, but it does bear addressing:

❝Soy foods are safe for all cancer patients and are an excellent source of plant protein. Studies show soy may improve survival after breast cancer❞

Source: Food risks and cancer: What to avoid

(obviously, if you have a soy allergy then you should not consume soy—for most people, the above advice stands, though)

Advanced Glycation End-Products

These (which are Very Bad™ for very many things, including cancer) occur specifically as a result of processing animal proteins and fats.

Note: not even necessarily ultra-processing, just processing can do it. But ultra-processing is worse. What’s the difference, you wonder?

The difference between “ultra-processed” and just “processed”:
  • Your average hotdog has been ultra-processed. It’s not only usually been changed with many artificial additives, it’s also been through a series of processes (physical and chemical) and ends up bearing little relation to the creature it came from.
  • Your bacon (that you bought fresh from your local butcher, not a supermarket brand of unknown provenance, and definitely not the kind that might come on the top of frozen supermarket pizza) has been processed. It’s undergone a couple of simple processes on its journey “from farm to table”. Remember also that when you cook it, that too is one more process (and one that results in a lot of AGEs).

Read more: What’s so bad about AGEs?

Note if you really don’t want to cut out certain foods, changing the way you cook them (i.e., the last process your food undergoes before you eat it) can also reduce AGES:

Advanced Glycation End Products in Foods and a Practical Guide to Their Reduction in the Diet

Get More Fiber

❝The American Institute for Cancer Research shows that for every 10-gram increase in fiber in the diet, you improve survival after cancer diagnosis by 13%❞

Source: Plant-based diet is encouraged for patients with cancer

Yes, that’s post-diagnosis, but as a general rule of thumb, what is good/bad for cancer when you have it is good/bad for cancer beforehand, too.

If you’re thinking that increasing your fiber intake means having to add bran to everything, happily there are better ways:

Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)

Enjoy!

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  • The CBT Workbook for Mental Health – by Dr. Simon Rego & Sarah Fader

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    We have often reviewed psychology books here with a note saying “and no, it’s not just a book of the standard CBT techniques that you probably already know”.

    So today, this one’s for anyone who was ever thinking “but I don’t know the standard CBT techniques and I would like to know them!”.

    The authors outline specific solutions to many common quantifiable problems, with simple exercises that are well-explained and easy to implement.

    Cognitive Behavioral Therapy (CBT) is not a panacea, but for the things it can be used for, it’s very effective and is a very good “first thing to reach for” to see if it works, because its success rate for a lot of problems is very high.

    What kinds of things is this book most likely to help with? A lot of common forms of stress, anxiety, self-esteem issues, cravings, shame, and relationship issues. Other things too, but we can’t list everything and that list already covers a lot of very high-incidence stuff.

    Bottom line: if CBT isn’t something already in your toolbox, this book will help you add all its best tips and tricks.

    Click here to check out The CBT Workbook for Mental Health, and get tooled up!

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  • Better Than Aspirin vs Cardiovascular Disease

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    Using daily low-dose aspirin to reduce cardiac risk (mostly: atherothrombosis) has been a popular American pastime for some decades now, and it does work!

    However, there’s a catch:

    Low-dose aspirin lowers the risk of atherothrombosis by inhibiting platelet aggregation, but at the cost of increasing bleeding risk (especially gastrointestinal). The tradeoff is further complicated by the fact that aspirin improves nonfatal cardiovascular outcomes but does not significantly reduce cardiovascular or all-cause mortality.

    In other words: speaking in statistical generalizations of course, it may improve your recovery from minor cardiac events but is unlikely to help against fatal ones.

    We wrote about this here: Aspirin, CVD Risk, & Potential Counter-Risks

    The current prevailing professional (amongst cardiologists) consensus is that it may broadly be recommended for secondary prevention of atherosclerotic cardiovascular disease (ASCVD), i.e. if you have a history of CVD, but usually not for primary prevention (i.e. if you have no history of CVD). Note: this means personal history, not family history.

    There are some more considerations than just that, though, and a simplified flowchart of those other considerations looks something like this:

    • No for primary prevention ( (i.e. you have no history of ASCVD)
      • …except in select adults aged 40–70 (not above or below that range) with higher ASCVD risk and/but only if you also have no increased bleeding risk.
    • Yes for secondary prevention (i.e. if you already have ASCVD)
      • …and if you want more details on this, please see the above-linked article!

    yes, but…

    For those in the “yes” category, there is now a strong argument for early discontinuation of low-dose aspirin use.

    Researchers (Dr. Valeria Paradies et al.) investigated this in an open-label randomized controlled trial across 40 European centers with 1,942 myocardial infarction patients who had complete revascularization and one month of uneventful dual antiplatelet therapy (DAPT). In other words, exactly the people in the “yes” category above.

    DAPT, by the way, is what it sounds like and refers to the use of two antiplatelet therapies at once, namely:

    1. low-dose aspirin
    2. some kind of P2Y12 inhibitor

    The P2Y12 inhibitor is also what it sounds like (it inhibits P2Y12), but that’s not a very useful explanation, so: it blocks the P2Y12 receptor on platelets, so that platelets don’t get activated by passing adenosine diphosphate, so they don’t aggregate (stick together), so your blood doesn’t clot.

    When we say “some kind of P2Y12 inhibotor”, we’re not being whimsical, by this we mean there are many kinds, but common kinds include:

    • Clopidogrel: widely used, low bleeding risk, variable effect due to genetic metabolism differences
    • Prasugrel: more potent, faster onset, higher bleeding risk, often avoided in older patients or those with prior stroke (including any transient ischemic attack)
    • Ticagrelor: potent, reversible inhibitor, improves outcomes compared to clopidogrel but can cause breathing difficulties and increases bleeding risk

    What they found: looking at various metrics (death, myocardial infarction, stent thrombosis, stroke, or major bleeding), the results showed:

    • DAPT was not better than a P2Y12 inhibitor alone (some metrics were slightly better or worse in one group than the other, but the differences were minimal, often around 0.1% difference one way or the other, and if we average out the differences, the result is “no real difference”)
    • P2Y12 inhibitor-only patients enjoyed significantly less bleeding (less than half the bleeding of the DAPT patients)

    So, with all that in mind, the take-away here seems to be “add aspirin if you’d like to bleed 2x as much

    Now, the researchers are technically arguing only for this decision (“stop the aspirin”) to be made after one month of DAPT first.

    Why one month of DAPT first? Because this study started after one month of uneventful DAPT, as their baseline, to screen out any patients who had something go wrong in the first month, which would be confounding.

    In other words, while they’re saying “stopping aspirin after one month and continuing P2Y12 inhibitor alone is safe, maintains ischemic protection, and reduces bleeding risk”, this is because that is what their results show, and, being scientists, they can only speak for what the study actually tested, and cannot speak for the first, untested month.

    It’s a bit like how antidepressants (for example) are only tested on people who have had depressive symptoms for a given period of time, but that in practical terms, that doesn’t really mean they only becomes safe and affective after that given period of time. It just means, science didn’t have the opportunity of testing it at day 1, so can only speak for “after t period of time”

    Back to the study at hand, you can find the paper here: Early Discontinuation of Aspirin after PCI in Low-Risk Acute Myocardial Infarction

    Which P2Y12 inhibitor?

    Here’s a big (n=28,982) study in patients with established coronary artery disease that doesn’t put P2Y12 inhibitors head-to-head, but did test clopidogrel vs aspirin head-to-head, and found:

    • 8% less bleeding in the clopidogrel-only group compared to the aspirin-only group
      • but, a high p-score (p=0.64), so this one cannot be strongly claimed, as the difference could be due to other factors
    • 14% fewer major adverse cardiovascular or cerebrovascular events* in the clopidogrel-only group compared to the aspirin-only group
      • this time, a very low p-score (p=0.0082), meaning this can be very strongly claimed; the researchers are about as sure about it as scientists get about anything)

    *i.e. cardiovascular death, myocardial infarction, or stroke

    About p-scores (or p-values): this is the probability (p) of something happening by chance. So for example, p=0 means “this result is literally impossible” and p=1 means “this result is absolutely predetermined as definitely what will happen”. Generally speaking, a p-score being under 0.05 is considered statistically significant.

    In short: clopidogrel certainly didn’t cause any extra bleeding compared to aspirin (in fact, the clopidogrel group had 8% less bleeding, the scientists are just being cautious about claiming causality with regard to the bleeding), and beat aspirin head-to-head for effectiveness (14% fewer major adverse cardiovascular or cerebrovascular events, and this time, the scientists are very confident about the significance of the association).

    You can find this paper here: Clopidogrel versus aspirin for secondary prevention of coronary artery disease: a systematic review and individual patient data meta-analysis

    Want to learn more?

    On the topic of medications commonly prescribed for cardiac health that may not actually help (and indeed, may harm):

    Beta-Blockers: Useless vs Heart Attacks & Worse For Women?

    Take care!

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  • The Minimum Method – by Joey Thurman

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Trying to squeeze out an extra 0.5% from every effort in life can be exhausting, especially with diminishing marginal returns when it comes to linear increases in effort.

    Surely there must be a sweet spot of getting the best returns on the least effort and call it a day?

    That’s what this book is about. Thurman examines and explains how to get “the most for least” in various important areas of health, including diet, exercise, sleep, breathwork, recovery, and a chapter specifically on brain health, though of course all the aforementioned things do affect brain health too.

    An interesting feature of the book is that at the end of each chapter, he’ll give different advice for different levels of experience/commitment, so that essentially there’s an easy/medium/hard way to proceed each time.

    The style is light and personal, without much hard science. The advice given is nonetheless consistent with prevailing scientific consensus, and there are still occasional scientific references throughout, with links to appropriate studies. Mostly though, the focus is on being practical.

    Bottom line: if you’ve been looking for a “most for least” way of going about health, this is a fine option.

    Click here to check out The Minimum Method, and enjoy benefits disproportionate to your effort!

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  • The Orchid That Renovates Your Gut (Gently)

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    The Orchid That Renovates Your Gut (Gently)

    Dendrobium officinale is an orchid that’s made its way from Traditional Chinese Medicine into modern science.

    Read: Traditional Uses, Phytochemistry, Pharmacology, and Quality Control of Dendrobium officinale

    To summarize its benefits, we’ll quote from Dr. Paharia’s article featured in our “what’s happening in the health world” section all so recently:

    ❝Gut microbes process Dendriobium officinale polysaccharides (DOPs) in the colon, producing short-chain fatty acids (SCFAs) and oligosaccharides that alter gut microbial composition and improve human health.

    DOPs have been shown to decrease harmful bacteria like E. coli and Staphylococcus while promoting beneficial ones like Bifidobacterium.❞

    Source: The future of functional foods: leveraging Dendrobium officinale for optimal gut health and disease prevention

    We don’t stop at secondary sources, though, so we took a look at the science.

    Dr. Wu et al. found (we’ll quote directly for these bullet points):

    • DOPs have been shown to influence the gut microbiota, such as the abundance of Lactobacillus, Bifidobacterium, Akkermansia, Bacteroides, and Prevotella, and provide different benefits to the host due to structural differences.
    • The dietary intake of DOPs has been shown to improve the composition of the gut microbiome and offers new intervention strategies for metabolic diseases such as obesity and type 2 diabetes as well as inflammatory diseases such as chronic obstructive pulmonary disease and colitis.
    • Compared to drug therapy, intervention with DOPs is not specific and has a longer intervention duration

    Source: Structure, Health Benefits, Mechanisms, and Gut Microbiota of Dendrobium officinale Polysaccharides: A Review

    This is consistent with previous research on Dendrobium officinale, such as last year’s:

    ❝DOP significantly increased benign intestinal microbe proportion (Lactobacillus, etc.), but reduced harmful bacteria (Escherichia shigella) (P < 0.05), and significantly increased butyric acid production (P < 0.05)❞

    Source: Dendrobium officinale Xianhu 2 polysaccharide helps forming a healthy gut microbiota and improving host immune system

    In summary…

    Research so far indicates that this does a lot of good for the gut, in a way that can “kickstart” healthier, self-regulating gut microbiota.

    As to its further prospects, check out:

    Dendrobium as a new natural source of bioactive for the prevention and treatment of digestive tract diseases: a comprehensive review with future perspectives

    Very promising!

    Where can I get it?

    We don’t sell it, but for your convenience here’s an example product on Amazon

    Be warned, it is expensive though!

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  • Why Curcumin (Turmeric) Is Worth Its Weight In Gold

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    Curcumin (Turmeric) is worth its weight in gold

    Not financially! But, this inexpensive golden spice has an impressive list of well-studied health benefits, for something so freely available in any supermarket, and there’s a reason it gets a place in “Dr. Greger’s Daily Dozen”, right up there with things like “leafy greens” and “berries” when it comes to superfoods.

    Let’s do a quick run-down:

    In short, it’s—like we said—worth its weight in gold.

    Quick advice though before we move on…

    If you take curcumin with black pepper, it allows your body to use the curcumin around 2,000% better. This goes whether you’re cooking with both, or take them as a supplement (they’re commonly sold as a combo-capsule for this reason).

    Want to get some?

    Click Here To Check It Out On Amazon

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  • Oat Milk vs Almond Milk – Which is Healthier?

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    Our Verdict

    When comparing oat milk to almond milk, we picked the almond milk.

    Why?

    This one’s quite straightforward, and no, it’s not just our bias for almonds

    Rather, almonds contain a lot more vitamins and minerals, all of which usually make it into the milk.

    Oat milk is still a fine choice though, and has a very high soluble fiber content, which is great for your heart.

    Just make sure you get versions without added sugar or other unpleasantries! You can always make your own at home, too.

    You can read a bit more about the pros and cons of various plant milks here:

    Which Plant Milk?

    Enjoy!

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