Top 8 Fruits That Prevent & Kill Cancer
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Dr. Amy Dee, pharmacist and cancer survivor herself, lays out the best options for anticancer fruits:
The fruits
Without further ado, they are:
- Kiwi: promotes cancer cell death while sparing healthy cells
- Plums & peaches: an interesting choice to list these similar fruits together as one item, but they both also induce cell death in cancer cells while sparing healthy ones
- Dragon fruit: this does the same, while also inhibiting cancer cell growth
- Figs: these have antitumor effects specifically, while removing carcinogens too, and additionally sensitizing cancer cells to light therapy
- Cranberries: disrupt cancer cell adhesion, breaking down tumors, while protecting non-cancerous cells against DNA damage
- Citrus fruits: inhibit tumor growth and kill cancer cells; regular consumption is also associated with a lower cancer risk (be warned though, grapefruit interacts with some medications)
- Cherries: induce cancer cell death; protect healthy cells against DNA damage
- Tomatoes: don’t often make it into lists of fruits, but lycopene reduces cancer risk, and slows the growth of cancer cells (10almonds note: watermelon has more lycopene than tomatoes, and is more traditionally considered a fruit in all respects, so could have taken the spot here).
We would also argue that apricots could have had a spot on the list, both for their lycopene content (comparable to tomatoes) and their botanical (and thus phytochemical) similarities to peaches and plums.
For more information on each of these (she also talks about the different polyphenols and other nutrients that constitute the active compounds delivering these anticancer effects), enjoy:
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Want to learn more?
You might also like to read:
- Food Choice & Cancer Risk: Eat To Beat Cancer
- Beat Cancer Kitchen: Deliciously Simple Plant-Based Anticancer Recipes (book)
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Cherries vs Mango – Which is Healthier?
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Our Verdict
When comparing cherries to mango, we picked the cherries.
Why?
It was close, and both have their merits!
In terms of macros, there’s no meaningful difference between them, so this category’s a tie.
In the category of vitamins, cherries have more of vitamins A, B1, B2, and B7, while mangos have more of vitamins B3, B5, B6, B9, C, E, and K, winning this round.
Looking at minerals, cherries have more calcium, iron, manganese, phosphorus, and zinc, while mangoes have more magnesium and selenium, yielding a 5:2 win to cherries here.
In other considerations, cherries have a bunch of other beneficial phytochemicals (you can read about them in the “learn more” section below), so that’s another point in their favor.
Adding up the sections makes for a modest overall win for cherries, but by all means enjoy either or both, as diversity is best!
Want to learn more?
You might like:
Cherries’ Very Healthy Wealth Of Benefits!
Enjoy!
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The Exercise That Protects Older Adults From Cancer
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The relationship between exercise and cancer has sometimes been laden with confusion, and in particular, it was long popularly believed that exercise accelerates cancer once it occurs, but now it seems that’s not the case.
You might have read about that, and specifically about how a research team (Dr. Alice Avancini et al.) analysed data from 22 randomized controlled trials (total n=968 participants) that investigated the effects of exercise on various pro-inflammatory biomarkers (mostly interleukin variants, but also c-reactive proteins) that are known to increase breast cancer reoccurrence risk.
What they found was:
❝Exercise induced small to large significant reductions in IL-6 (SMD = -0.85; 95% CI = -1.68 to -0.02; p = .05) and TNF-α (SMD = -0.40; 95% CI = -0.81 to 0.01; p = .05) and a trend for a decrease in CRP.
When stratifying by exercise mode, trends toward reduction in IL-6 and TNF-α were observed for combined exercise, whilst changes were not generally affected by exercise program duration❞
The “combined exercise” mentioned?
Aerobic exercise and resistance training.
This is important, because as regular 10almonds readers may remember…
What Your Metabolism Says About How Aggressive Cancer Is Likely To Be For You ← this makes a huge difference to survival chances
So, this study’s findings are very consistent with that, because:
- Aerobic training increases cardiovascular fitness, improving metabolism
- Resistance training increases muscle mass, improving metabolism*
*because muscle “costs” calories to maintain, prompting an increase in metabolism, whereas fat prompts our metabolism to slow, to conserve energy to face the obvious food shortage that must be coming
See also: Stop Cancer 20 Years Ago
Exercise & aging muscle
Yes, we said “older adults” specifically in the title, and now we’re getting to that part!
Most recently, another team of scientists (Dr. Jun Nishiyama et al.) that healthy skeletal* muscle acts as an anti-tumor organ, releasing tiny particles called extracellular vesicles (EVs) that help suppress the development of tumors.
*This means the muscles that move your skeleton, as opposed to different kinds of muscle such as, for example, the smooth muscle that operates the peristaltic motion of your intestines, or that forms the main part of the walls of your uterus (if you have one), or that wiggle your ears, and so forth.
As muscles age and lose mass (per sarcopenia), they produce fewer of these vesicles. The vesicles that are released also contain lower levels of a molecule (known as miR-7a-5p to its friends) that normally helps restrain tumor growth. As a result, aging muscle can lose a lot of its natural cancer-fighting ability.
The good news is that exercise appears to reverse part of this process. The researchers found that physical activity reactivates a biological pathway involved in EV production, restoring the release of protective signals from muscle.
In other words: exercise more (be it with aerobic activity or resistance training, though ideally both), and greatly reduce your risk of cancer.
You can find this paper in full, here: Sarcopenia promotes tumorigenesis by disrupting NOTCH-SDC2-regulated biogenesis of muscle-derived extracellular vesicles
Want to learn more?
You might like this excellent book we reviewed:
Moving Through Cancer – by Dr. Kathryn Schmitz
Take care!
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It’s Not A Diet – by Davinia Taylor
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A lot of diet books claim “it’s not a diet”, even when the titles are things like “The Such-and-Such Diet”.
This time, we get to see the claim as the title itself, so, how does it measure up?
Honestly, we’ll agree it’s not a diet. Yes, there is nutritional advice, and nothing that will be too shocking to regular 10almonds readers. Avoid processed foods, get plenty of fruit and veg, skip the alcohol. She leans towards keto, but isn’t evangelical about it despite selling a line of keto products herself. All in all, it can be called dietary guidance, but not reasonably “a diet” in any meaningful sense of the word.
The only counterpoint is that there is, for those who like that sort of thing, a “two-week reset programme”, which we might consider a diet, given it is clearly prescriptive with its meal plan.
She also talks sleep, hydration, stress management, movement, and so forth. Again, nothing that will surprise the well-informed reader. So, what does this book have to offer that we’re not assuming knowledge of?
Informationally, very little. But inspirationally, rather more, and a lot is about integrating healthier changes into your life and making them actually stick—and that’s where the real value of the book lies.
The style is, as with her other book “Futureproof” that we reviewed all so recently, again very direct and personable, and/but has a normal British amount of casual swearing that might shock some American readers. There’s a lot less science in this book than her other one, so there’s no bibliography per se, just an “acknowledgements” section at the back.
Bottom line: if you know what you need to do but struggle more with actually doing it, this book can help with that.
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Holistic Approach To Resculpting A Face Affected By Hypothyroidism, PCOS, Or Menopause
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Mila Magnani has PCOS and hypothyroidism, but the principles are the same for menopause because both menopause and PCOS are a case of a hormone imbalance resulting in androgenic effects, so there’s a large amount of overlap.
Obviously, a portion of the difference in the thumbnail is a matter of angle and make-up, but as you can see in the video itself, there’s also a lot of genuine change underneath, too:
Stress-free method
Firstly, she bids us get lab tests and work with a knowledgeable doctor to address potential thyroid, hormonal, or nutrient imbalances. Perhaps we already know at least part of what is causing our problems, but even if so, it doesn’t hurt to take steps to rule the others out. Imagine spending ages unsuccessfully battling PCOS or menopause, only to discover it was a thyroid issue, and you were fighting the wrong battle!
Magnani used a natural route to manage her PCOS and hypothyroidism, while acknowledging that medication is fine too; it’s usually cheaper and more convenient—and there’s a lot more standardization for medications than there is for supplements, which makes it a lot easier to navigate, find what works, and keep getting the exact same thing once it does work.
Other things she recommends include:
- Lymphatic drainage: addressing the lymphatic system to reduce puffiness. Techniques include lymphatic drainage massage, stretching, rebounding (trampoline), and dry brushing. She emphasizes that for facial de-puffing, it’s important to treat the whole upper body, not just the face.
- Low-impact exercise: she switched from high-intensity workouts to low-impact exercises like nature walking and gentle stretching to reduce stress and improve health.
- Nervous system regulation: she worked on nervous system regulation by means of journaling, breathwork, and stimulating the vagus nerve, which improved sleep and reduced stress and anxiety. These things, of course, have knock-on benefits for almost every part of health.
- Diet: she adopted a low-glycemic diet, reduced salt intake, and cooked at home to avoid water retention caused by high sodium in restaurant meals.
- Natural diuretics: she uses teas like hibiscus and chamomile to reduce puffiness after consuming high-sodium foods.
- Sauna and sweating: consider a sauna mat or hot baths to detox and reduce swelling; that’s what she uses in lieu of a convenient sauna.
You may be wondering how quickly you can expect results: it took 3–6 months of daily effort to see significant changes, and she now maintains the routine less frequently (every 2–3 days, instead of daily).
For more on all this, enjoy:
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Want to learn more?
You might also like to read:
- What Does “Balance Your Hormones” Even Mean?
- 7-Minute Face Fitness For Lymphatic Drainage & Youthful Jawline
- Saunas: Health Benefits (& Caveats)
Take care!
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7 Ways To Increase Your Metabolism At Any Age
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Yes, age usually means a metabolic slowdown. But that doesn’t mean there’s nothing we can do.
How many of these are you doing?
Better than before
Cori Lefkowith of “Redefining Strength” and “Strong At Every Age”, recommends:
- Strong body = strong metabolism: prioritize building and maintaining muscle through strength-focused workouts (bodyweight ones are fine if you don’t like weights), since muscle boosts metabolism by increasing calorie burn at rest and improving overall metabolic function.
- Get off to a gut start: help your gut to help you, by giving it fiber, prebiotics, and probiotics to improve nutrient absorption, lipid metabolism, and reduce belly fat risk.
- Walk + sprint: combine regular walking (8,000–10,000 steps/day) with sprint workouts (2–3 times a week) to maximize fat burning, hormonal balance, and general metabolic health.
- Plenty of protein: increase protein intake to avoid age-related muscle loss, feel fuller during calorie deficits, and raise metabolism due to its higher thermic effect compared to other macros.
- Sleep well: improve the quality—not just quantity—of sleep to reduce cravings and unhelpful hormonal imbalances. While you’re at it, avoid extreme dieting and ensure adequate protein, carbs, magnesium, and other nutrients for better rest!
- Remember the micros: Especially B vitamins, zinc, and vitamin D, to support your energy metabolism, insulin sensitivity, hormone levels, fat loss, and more.
- Skip the quick fixes: because they rarely help. Avoid fat burners, extreme cardio, and aggressive calorie deficits, which can harm metabolism long-term.
For more on each of these, enjoy:
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Want to learn more?
You might also like:
Let’s Burn! Metabolic Tweaks & Hacks
Take care!
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Twice-Baked Stuffed Potatoes
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Packed with protein and fiber and dosed with healthy spices, these tasty treats can be enjoyed hot as they are, or cold as part of a salad dinner.
You will need
- 4 large baking potatoes
- 2 cans chickpeas, drained
- 1 can coconut milk
- ½ cup shredded mozzarella cheese, or plant-based alternative
- 1 bulb garlic (sounds like a lot, but this is about three cloves per potato; adjust if you want, though)
- 3 tbsp chopped pickled jalapeños
- 1 tbsp black pepper
- 2 tsp ground cumin
- 2 tsp dried thyme
- 1 tsp onion powder
- Toppings: smoked paprika, finely chopped parsley
Method
(we suggest you read everything at least once before doing anything)
1) Preheat the oven to 400℉ / 200℃.
2) Wash, prick, and bake the potatoes—the latter being for an hour, or until tender.
3) Remove them from the oven and lower the temperature to 350℉ / 175℃.
4) Cut the potatoes lengthways and scoop out the insides into a food processor, leaving enough in the potato that it can hold its shape.
5) Add the remaining ingredients (except the toppings, and half the chickpeas) to the food processor, and blend until smooth.
6) Stuff the filling back into the potato shells (by simple physics of volume, you’ll have a little more than you need, but make it heaped mounds rather than a flat fill-in, and you can probably use most of it, if not all), add the other half of the chickpeas on top and then finally the paprika dusting, and bake for a further 20 minutes.
7) Serve, adding the chopped parsley garnish.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Should You Go Light Or Heavy On Carbs?
- Eat More (Of This) For Lower Blood Pressure
- Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)
- Our Top 5 Spices: How Much Is Enough For Benefits?
Take care!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
