Ingrid’s top 12 tips to prevent cancer
- Tip #1: Avoid Sugar including fructose.
Cancer Center at Beth Israel Deaconess Medical Center at Harvard Medical School, as much as 80 per cent of all cancers are “driven by either mutations or environmental factors that work to enhance or mimic the effect of insulin on the incipient tumor cells,” Gary Taubes reports.
Inspire Health based in Vancouver with a new clinic in Victoria teach cancer patients a two day seminar including the virtues of a low sugar diet. Keeping intake to 25 grams per day or lower including fructose found in fruit. Fruit juices and pop are a big culprit in our society that I thoroughly discourage.
- Tip #2: There is overwhelming evidence pointing to the fact that vitamin D deficiency plays a crucial role in cancer development. Researchers within this field have estimated that about 30 per cent of cancer deaths -- which amounts to 2 million worldwide and 200,000 in the United States -- could be prevented each year simply by optimizing the vitamin D levels in the general population. I encourage all of my patients to have their 25(OH) vitamin D measured in the blood to aim for 130-150nmol/L. In our area the sun exposure we get in the summer does not maintain our vitamin D levels year round.
- Tip#3 Exercise. One of the primary ways exercise lowers your risk for cancer is by reducing elevated insulin levels, which creates a low sugar environment that discourages the growth and spread of cancer cells.
For example, physically active adults experience about half the incidence of colon cancer as their sedentary counterparts, and women who exercise regularly may reduce their breast cancer risk by 20 to 30 percent compared to those who are inactive. Wearing a pedometer has been studied to improve exercise outcomes. Aiming for 10,000 steps per day is ideal. We now stock pedometers in the office to help people get started.
- Tip#4: Omega 3 essential fats from fish oils: EPA and DHA are the main omega 3 oils that are critical for the proper function of every cell in the human body including insulin metabolism. I recommend 3000mg total per day which is provided in 1 tablespoon of purified cod liver oil. We have a complete handout outlining the benefits of fish oils at the front desk for the asking.
- Tip #5: Reduce Stress. Engage in activities that help you reduce your stress levels, such as exercise, meditation, journaling, music, gardening, etc.
Even the CDC (Centers for Disease Control) states that 85 per cent of disease is caused by emotions. It is likely that this factor may be more important than all the other physical ones listed here, so make sure this is addressed.
- Tip #6: Eat a Mediterranean diet. Only 25 per cent of people eat enough vegetables, so by all means eat as many brightly colored vegetables as you are comfortable with. Ideally, they should be fresh and organic and about five cups per day.
The Mediterranean diet is also high in fish and legumes and low in carbohydrates. One scoop of Greens First provides the anti-oxidants of 10 cups of fruit and vegetables to help with this goal.
- Tip #7: Pay attention to your food preparation: Barbequing foods increase the intake of advanced glycosalated end products AGES (see my website for related articles) increasing the risk of chronic diseases including cancer. Microwaving foods denatures nutrients and baking, steaming or broiling reduces the production of free radicals that occur with frying.
- Tip #8: Optimize gut flora: There is mounting research that 50 per cent of your immune system resides in your gut and with optimal gut flora this is maintained, preventing inflammation in the body that can lead to chronic diseases including cancers. Probiotics can help the body detoxify carcinogens, they can make toxins less toxic and they crowd out the pathogenic bacteria that may generate carcinogens in the body.
- Tip #9: Maintain your weight: This is achieved by avoiding your food allergens and following some of the above tips. Avoiding wheat is one of the quickest ways I find my patients are able to lose weight. We provide food sensitivity testing to get people started.
- Tip #10: Get enough sleep. Sleep is always high on my list of health challenges to correct first.
During sleep the key detoxification pathways of the body are initiated as well as providing rest for the adrenal glands, the main stress regulating organs of the body. Adrenal support is key in naturopathic medicine to improving energy and vitality and lowering cortisol levels which are responsible for disease.
- Tip #11: Avoid environmental toxins like pesticides, household chemical cleaners, synthetic air fresheners and air pollution. It is not a matter of if we are toxic, it is how much. One of my cleansing programs using UltraClear Renew from Metagenics helps address this issue. Another of the core principles of naturopathic medicine is regular cleansing of the body to up-regulate the detoxification pathways of the body to optimal prevention of chronic diseases.
- Tip #12: Reduce your exposure to electromagnetic frequencies. Cell phones should only to be used with a head sets to prevent brain tumors and to be worn away from your body by 5/8’s of an inch. Be aware of EMF sickness that could be affecting your children at school and at home with wireless technologies and long exposures to computers and computer technologies.
It is very difficult to measure prevention but when my patients follow these tips they don’t get colds or flus, they feel great and I only see them yearly for their health check ups!
Dr. Ingrid Pincott N.D. Naturopathic Physician, has been practicing since 1985, and can be reached at 250-286-3655 or www. DrPincott.com.