Can vitamin D protect you from cancer?
In the 1980’s researchers made the first connection between vitamin D deficiency and some cancers in when they noted populations at higher latitudes (with less available sunlight) were more likely to be deficient in vitamin D, which is produced by the body through exposure to sunshine, and experience higher rates of colon cancer. Subsequent studies by tfound vitamin D links to other cancers, such as breast, lung and bladder.
In a recent study, scientists reported that when women upped their vitamin D dosage, they were nearly one-third more likely to survive breast cancer, particularly for premenopausal women. The mechanism is vitamin D’s ability to stop the reproduction of cancer cells. Researchers examined 1,666 women with breast cancer and found that the more 25-hydroxyvitamin D (250HD, a blood biomarker for vitamin D) they had, the better their chances of survival. It should be noted that this research does not mean that low levels of vitamin D cause breast cancer nor should women with breast cancer flock to the nearest beach to sunbath. Having said that researchers did comment that extra vitamin D can’t hurt.
Another important review which came out in 2016 linking low levels of vitamin D and aggressive prostate cancer. Researchers from Northwestern Medicine disclosing that:
“Deficient vitamin D blood levels in men can predict aggressive prostate cancer identified at the time of surgery. The finding is important because it can offer guidance to men and their doctors who may be considering active surveillance, in which they monitor the cancer rather than remove the prostate.”
One of the crucial things to note is that low vitamin D levels were found via blood tests before any sign of prostate cancer showed up, so checking vitamin D levels beforehand could be life-saving, and a much better alternative to begin taking it a problem is discovered.
Researchers at University of California, San Diego School of Medicine report that higher levels of vitamin D — specifically serum 25-hydroxyvitamin D — are associated with a correspondingly reduced risk of cancer. The findings published in PLOS ONE in 2016 found that raising your vitamin D levels (if they are low) can slash your risk of invasive cancers excluding skin cancer by 67%!
References
- Yao S, Kwan ML, Ergas IJ. Association of Serum Level of Vitamin D at Diagnosis With Breast Cancer Survival A Case-Cohort Analysis in the Pathways Study. JAMA Oncology. 2016
- YA, N, et al. (2016). Associations Between Serum Vitamin D and Adverse Pathology in Men Undergoing Radical Prostatectomy. Journal of Clinical Oncology, 34: 1345-1349
- Sharon L. McDonnell, Carole Baggerly, Christine B. French, Leo L. Baggerly, Cedric F. Garland, Edward D. Gorham, Joan M. Lappe, Robert P. Heaney .Serum 25-Hydroxyvitamin D Concentrations ≥40 ng/ml Are Associated with >65% Lower Cancer Risk: Pooled Analysis of Randomized Trial and Prospective Cohort Study. PLOS ONE, 2016; 11 (4)
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Natural remedies for the winter blues – Part 2
In part 1, I shared details of supplements that may help alleviat ethe winter blues. In this blog post I want to share other lifestyle tips. 1. Exercise If you suffer from winter blues it is likely that your GP would perscribe a selective serotonin reuptake inhibitor (SSRI). This is the standard drug to treat depression and one of medicines all time bestsellers. Researches compared aerobic exercise aginst the Lustral (SSRI sertaline) foudn that exercise and the drug were equally effective at reducing depressive symptioms. But only exercise had long lasting effects. Of the patients declared free of depression at the end of the study, those who had been in the exercise only-group were less likely to see their depression return during the next 6 months. 2. Eat Fish If you love fish like I do, then science says you are less likely to get depressed. In one study women who ate fish two or more times per week where less likley to get depressed than those who ate fish less often. It is thought the omega-3 fatty acids found in fish are responisble for lifting mood. A number of studies have found that omega-3 supplements have a significant antidepressant effect. 3. St John's Wort A herb commonly used in Germany to treat mild depression. Scientists have established that not only better is the herb better than a placebo its as effective as an antidepressant. References Blumenthal JA, Babyak MA, Moore KA, Craighead WE, Herman S, Khatri P, Waugh R, Napolitano MA, Forman LM, Appelbaum M, Doraiswamy PM, Krishnan KR. Effects of exercise training on older patients with major depression. Arch Intern Med. 1999 Oct 25;159(19):2349-56. Blumenthal JA, Babyak MA, Doraiswamy PM, Watkins L, Hoffman BM, Barbour KA, Herman S, Craighead WE, Brosse AL, Waugh R, Hinderliter A, Sherwood A. Exercise and pharmacotherapy in the treatment of major depressive disorder. Psychosom Med. 2007 Sep-Oct;69(7):587-96. Babyak M, Blumenthal JA, Herman S, Khatri P, Doraiswamy M, Moore K, Craighead WE, Baldewicz TT, Krishnan KR. Exercise treatment for major depression: maintenance of therapeutic benefit at 10 months. Psychosom Med. 2000 Sep-Oct;62(5):633-8.
Lin PY, Su KP. A meta-analytic review of double-blind, placebo-controlled trials of antidepressant efficacy of omega-3 fatty acids. J Clin Psychiatry. 2007 Jul;68(7):1056-61.Vorbach EU, Hübner WD, Arnoldt KH. Effectiveness and tolerance of the hypericum extract LI 160 in comparison with imipramine: randomized double-blind study with 135 outpatients. J Geriatr Psychiatry Neurol. 1994 Oct;7 Suppl 1:S19-23.Wheatley D. LI 160, an extract of St. John's wort, versus amitriptyline in mildly to moderately depressed outpatients--a controlled 6-week clinical trial. Pharmacopsychiatry. 1997 Sep;30 Suppl 2:77-80.The low down on natural sugars – part 2, thumbs down list
There are lots of "natural" sugars, and as I said before how do you know the ones to avoid? Here is my guide to the ones I try to avoid and why. Evaporated Cane Juice The new kid on the block of "natural" sugars. It is a sugar syrup from partially refined sugar which is very similar to ordinary sugar. The FDA (US Food and Drug Administration) has warned of mislabelling with this product. Fructose This no longer has the goodness and fibre of fruit. Unlike sucrose and glucose it won't spike your insulin levels, but it will cause weight gain around the middle. It also interferes with the production of hormones related to hunger and satiety (feeling full) and hence increases appetite. On top of this it gets converted to unhealthy fats e.g. LDL ("bad" cholesterol) and triglycerides. Remember fructose is fine when naturally occuring withing fruit but I recommend avoiding it when its a white powder added to food. Agave This is essentially up to 90% refined fructose (see above). There is no way of distinguishing between commercially and traditionally produced produced products. Molasses This has the least amount of sugar and the highest level of vitamins and minerals. Half its sugar content is fructose and glucose in equal amounts while the other half is sucrose. So it will spike your insulin levels which causes the body to create fat. It may contain high levels of pesticides and other chemicals use in the processing. Xylitol Sold as a white powder considered natural as it occurs in plants but needs a lot of refining. Low in calories, it doesn't spike insulin levels so useful for diabetics. It is on my avoid list because it requires a lot of processing to produce and because it ferments in the gut causing diarrhoea and bloating. Sorbitol Used in foods for diabetics at it triggers little or no insulin production. I would avoid it as it is heavily processed as it is hard on the digestive system just like Xylitol. Honey A simple sugar up to 40% glucose and fructose so it affects your blood sugar levels very quickly. If you must use it, I mix it with lemon and ginger when I have a sore throat, cold or flu then by organic and I perfer manuka for its healing properties. References Natural Alternatives to Sugar by Dr M Glenville (Lifestyle Press 2016)
