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7 Steps of Prevention
6. Reduce Inflammation
What you can do:
Adopt an Anti-Inflammatory Lifestyle. This means reducing or eliminating white foods, such as white flour, white sugar, pastries, white bread, white pasta, etc. These foods promote inflammation. Bar-b-qued meat, particularly red meat that is very fatty or marbled, releases inflammatory prostaglandins into the body. Alcohol can contribute to inflammation. Exposure to trans fats is one of the biggest sources of inflammation. These are in deep fried foods and almost all commercially prepared sweets, such as doughnuts, notorious for their high trans fat content. Most prepared, pre-processed, pre-packaged foods have trans fats. Cooking with oil at high heats creates trans fats. These trans fats not only foster inflammation, they damage delicate cell membranes and can contribute to DNA damage.
Take a FISH oil Supplement daily. 1000-2000 mg of oil with DHA and DLA. Fish or krill oils are a prime source for your Omega-3 fatty acids, so essential for health and a powerful weapon against inflammation. Cod Liver Oil is also good and as a bonus it contains high levels of Vitamin D, associated with lower risk for breast and other cancers.
Use Raw Flax Seed Oil. It is a very rich source of Omega 3 oils, like fish oils are, and if you are concerned with the potential for mercury toxicity or rancidity sometimes associated with fish oils, this is a safe alternative, although there are high quality and safe fish oils available. Flax seed oil must be kept refrigerated and you should never cook with it. Use it as an oil on salads or drizzle on steamed veggies, or take in supplement form. It is also a source of lignans, shown to shrink tumors in women with breast cancer. Eat the ground flax seed to get even more lignans than you get in the oil, plus itıs a fantastic source of fiber.
Consume more Omega 3 and Omega 9 Oils and less Omega 6 Oils. The omega 3 oils are found in fish, krill and flax seed oils. These are active anti-inflammatory agents. The omega 9 is found in olive oil. It is neutral oil, not an active anti-inflammatory, but still nourishing and healthy unless it is heated to the smoking point at which point, trans fats are created. Macadamia nut oil is very healthy too. The healthy omega 6 oils are borage oil and evening primrose oil, often taken by women to help regulate PMS and Menopausal symptoms. Other healthy omega 6 oils associated with healthy breasts are Conjugated Linoleic Acids, or CLA, shown in numerous studies to fight breast cancer. Coconut oil is good for higher heat cooking since it has a very high smoke point and resists breaking into trans fat molecules. Although coconut oil has bee much maligned over the years, it is coming to light that it has many healthful properties. It can be used in baking instead of dangerous trans-fat shortenings, such as Crisco. Omega 6 fats you want to avoid are found in canola, corn and vegetable oil, commercial mayonnaise, salad dressings, margarine; Crisco or any hydrogenated fat (oily sauces should be avoided too). The ideal ratio of omega 6 oils to omega 3 is "1:1-4:1". So in other words anywhere from 1 part omega 6 oil for each 1 part omega 3 oil, all the way to 4 times as many omega sixes as omega threes. The typical American diet currently has about 30 times as much omega 6 as omega 3 (30:1)!!! It is thought to be a major contributor to heart disease, diabetes and cancer. A full 30% of cancers are linked to inflammation!
Include other healthy fats in your diet, like walnuts and other raw nuts, as well as avocados and oily fish such as wild salmon (NOT FARMED), sardines, anchovies and mackerel.
75% of the food on your plate should be fruits, vegetables and grains. 25% should be beans, raw nuts or lean animal protein. The fiber and phytonutrients found in brightly colored fruits and vegetables have anti-inflammatory properties that can protect you from the ravages of inflammation. Try to avoid large servings of concentrated proteins, such as meat, fish, poultry or dairy. Consume no more than four ounces of animal protein per day tops. It would be better to have less. Eat beans, fresh raw nuts and whole grains instead. Animal-source foods (especially red meat- the worst offender) trigger the release of prostaglandins and arachidonic acids, which irritate and suppress the immune system and cause inflammation responses in the body. When you do eat animal based protein, make sure it is from free-range, and organically fed animals, this seems in particular to diminish the release of arachidonic acid. Also, marinating meat in red wine and olive oil for a few hours before cooking will lower the arachinonic acid content.
Limit Dairy Intake. Dairy foods, even organic ones, can be irritating to the immune system. They are often implicated in allergic response. And if the dairy food isnıt non-fat, it can also contribute to inflammation through the formation of arachidonic acids.
Take anti-inflammatory herbs and spices, such as turmeric, ginger and green tea. There are several excellent anti-inflammatory herbal supplements on the market that contain other potent anti-inflammatory herbs such as rosemary, Chinese golden thread, Barberry, skullcap and so on. These are enormously helpful for so many conditions! Arthritis, autoimmune disorders, allergies, cardio-vascular concerns and cancer among them. Turmeric, in particular is a wonder-herb extraordinaire, a natural cox-2 inhibitor (working as well as the dangerous Vioxx and Celebrex, which have even caused death in their users!) Turmeric also shrinks tumors, and helps wounds heal. It detoxifies the liver and eases digestion, relieving gas and bloating. It is inexpensive and easy to take. Just make sure to take it with some oil or fat because it is a fat-soluble substance, meaning it requires some fat with it in order to be fully absorbed by the body. Ginger is a relative of turmeric and has phenomenal anti-inflammatory healing power as well.
Exercise! It releases natural anti-inflammatory substances and improves circulation tremendously, which is vital for a healthy body and normal regulatory responses. It also burns fat. Fat release inflammatory substances called cytokines. It also produces estrogen. Excess fat equals excess estrogen. So burning up that excess fat can lower our risk of both breast cancer and inflammation.
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*These statements have not been evaluated by the food and Drug Administration. This Product is not intended to diagnose, treat, cure or prevent any disease.
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