Food, glorious food! & The gut microbiome

Since diagnosis in 2020, I have consulted with a number of Integrative / holistic Doctors, including Nutritionists and Herbalist Doctors. One common thread across the board, has been having an emphasis on diet and its role in restoring health.

Food, glorious food!

Did you know that Mediterranean countries have significantly lower rates of cancer? The secret? – A diet bursting with olive oil, fresh produce, and those oh-so-healthy fats. The Mediterranean diet is a lifestyle which is celebrated by dieticians as one of the healthiest ways to live. With a focus on fresh plant-based goodness and those heart-loving fats, it’s amazing, the wonders it can do for one’s health.

Studies have shown that a Mediterranean diet comes up trumps, above all other diets. People living in Mediterranean countries have overall lower rates of chronic disease and ill health. Studies have shown that diet is a big influencing factor for why this is…

With this in mind, I thought It might be beneficial, to list some of the top foods, proven to have anti-cancer components. These are all foods that I consider an essential part of my anti-cancer protocol.

Extra Virgin Olive Oil

Olive oil has been used for thousands of years in the cooking and preparation of foods in Europe. It’s time, we follow suit and embrace this wonderful life-giving oil.

It’s important to note, that not all Olive Oils have the cancer fighting components. It is essential to look for good quality Extra Virgin Olive oils, that are cold pressed, as this carefully retains as much of the active ingredients as possible. The good quality oils contain high amounts of polyphenol content, which helps block a cancer pathway called autophagy. I actually take a Tbsp of good quality Olive Oil every day. The Olive Oil I take is for medicinal purposes and it’s a little more pricy but brilliant for fighting active cancer. It’s caller The Governor and it’s made in small batches from special ancient trees in Corfu, harvested and cold pressed to retain as much goodness as possible. They proudly display a certificate of analysis of the polyphenol levels on their website, consistently five times stronger than the levels set by the EU guidelines. It also tastes amazing! - Elevate Your Culinary Journey with EVOO - The Governor EVOO

Read this link for more information on why getting a good quality oil is important- bit.ly/2GfWL6J.

Here are some facts about olive oil and cancer:

· The Mediterranean Diet, with its emphasis on olive oil and unprocessed whole foods, is associated with a lower risk of many types of cancer and of death from cancer

· Oleocanthal, a compound found in extra-virgin olive oil, kills a variety of human cancer cells without harming healthy cells

· Extra virgin olive oil is rich in antioxidants which are being studied for their ability to prevent and fight cancer. The antioxidants scavenge free radicals in your body and neutralize them, which can prevent cells from becoming cancerous.

· Olive oil phenols have been found to activate caspase-3 and influence the transcription of genes involved in apoptosis, suppress cell cycle progression by downregulating epidermal growth factor (EGFR) expression, and upregulate xenobiotic-metabolizing enzymes and raise carcinogen detoxification

Pomegranate juice

The University of California, Riverside (UCR) researchers have made a significant discovery regarding cancer metastasis. They found elements in pomegranate juice that can hinder the spread of cancer cells and reduce the attraction of malignant cells to a chemical signal known to promote metastasis, which is one of the most feared consequences of cancer. This finding could be a crucial step in halting disease progression. Studies have shown that pomegranate and its constituents can effectively affect multiple signalling pathways involved in inflammation, cellular transformation, hyperproliferation, angiogenesis, initiation of tumour-genesis and metastasis!!

Also, it’s a super tasty, affordable and easy drink to add to your weekly shop!

Pomegranate for Prevention and Treatment of Cancer: An Update - PMC (nih.gov)

Blueberries

Blueberries are one of the most nutrient dense berry varieties in the world. Many of the benefits of blueberries are due to the various plant compounds found in the berry, including polyphenols. Polyphenols are potent antioxidants which help to counterbalance free radicals in the body. Blueberries are rich in anthocyanins, a type of polyphenol that has been shown to support heart health. They’re also packed with vitamins – including vitamin C, a vital component to supporting a healthy immune function, – and are a source of fibre, which helps to support a healthy gut bacterium.

One of the main benefits of blueberries can be attributed to their rich antioxidant content. Antioxidants protect the body from free radicals, waste substances produced by cells in the body as it reacts to environmental stressors and processed food, which have been linked to diseases such as heart disease, cancer, arthritis and strokes.

The oxidative stress caused by free radicals also damages your DNA, contributing to the ageing process as well as playing a role in the development of diseases. Being high in antioxidants, blueberries can help to prevent some of the free radicals from damaging your DNA. Drinking one litre of blueberry juice a day for four weeks reduced oxidative DNA damage caused by free radicals by 20% in participants, a study published in the journal Carcinogenesis found. - Impact of multiple genetic polymorphisms on effects of a 4-week blueberry juice intervention on ex vivo induced lymphocytic DNA damage in human volunteers | Carcinogenesis | Oxford Academic (oup.com)

Ultimately, Blueberries really are a superfood and the science world have proven it. I eat Blueberries most days, I either add some as a topper to my porridge or granola for breakfast, or add them to a smoothie.

Purple Foods

The purple colour of fruits and vegetables indicates a rich antioxidant content, which may help to improve overall health and prevent health conditions, including heart disease, stroke, and cancer.

Purple foods contain anthocyanins, which are antioxidants that prevent and repair cellular damage. They are natural plant pigments that cause red and blue colours in certain plants. Antioxidants may help to prevent cancer, heart conditions, and neurological conditions. They may also protect against radiation, pathogens, and stress conditions.

I make sure I’m eating a handful of purple colour foods each week. Their excellent for overall health and not to mention very tasty too!

Another really interesting article on the benefits of adding purple food to your diet from a cancer fighting perspective can be read here: -

Forget eating your greens: red and blue foods are the cancer fighters | Science | The Guardian

Power to Purple foods!

· Purple Sweet potatoes

· Purple carrots

· Grapes

· Figs

· Plum

· Acai Berries

· Blackcurrents

· Beetroot

· Red cabbage

· Eggplant

· Purple corn

Coffee

So coffee is probably a not so well-known about anti-cancer drink. Caffeine is a central nervous system stimulant and too much of it isn’t great for overall health. However, 1-2 cups of good quality coffee a day, boasts some beneficial anti-cancer effects.

Coffee is a complex beverage that contains more than 1000 described phytochemicals, which are responsible for its pleasant taste, aroma, and health-promoting properties. Many of these compounds have a potential therapeutic effect due to their antioxidant, anti-inflammatory, antifibrotic, and anticancer properties.

There’s lots of research supporting coffee and its anti-cancer effect documented online. Here are some studies worth a read: -

Health Benefits of Coffee Consumption for Cancer and Other Diseases and Mechanisms of Action - PMC (nih.gov)

A Decade of Research on Coffee as an Anticarcinogenic Beverage - PMC (nih.gov)

Coffee Consumption and Cancer Risk: An Assessment of the Health Implications Based on Recent Knowledge - PMC (nih.gov)

-A cuppa coffee a day, keeps the Doc away!!

Curries

Who doesn’t love a curry? Well, there’s definitely more reason to love them, knowing that Curcumin; a principal component of Turmeric; a curry spice staple, has strong antioxidant and anti-inflammatory benefits, which have been studied and trialled as a potential cancer treatment.

Research to date has shown that Curcumin can help to prevent cancer, slow the spread of cancer, it works synergistically with chemotherapy; helping the drugs make more of an impact and it also helps protect healthy cells from damage caused by radiation therapy.

Curcumin is well known for its ability to fight inflammation by regulating inflammatory proteins, such as interleukin-6 (IL-6) and tumour necrosis factor-alpha (TNF-alpha)

Other spices commonly found in a curry, include chili pepper and coriander, which both offer anti-inflammatory effects as well.

Chili peppers contain a compound called capsaicin that acts as a powerful anti-inflammatory force, another great food compound to use in the diet led fight against cancer.

PubMed is full of clinical studies on Curcumin and its anti-cancer benefits. The research is there and again, science backs this wonderful herb & its role in establishing better health.

Curry chemical's ability to fight cancer put to the test - BBC News

Curcumin: An Anti-Inflammatory Molecule from a Curry Spice on the Path to Cancer Treatment - PMC (nih.gov)

Curry versus cancer: Potential of some selected culinary spices against cancer with in vitro, in vivo, and human trials evidences - PubMed (nih.gov)

Curcumin: an anti-inflammatory molecule from a curry spice on the path to cancer treatment - PubMed (nih.gov)

I made a yum curry last night for the family. Super easy and somehow therapeutic to make… here’s my recipe: -

My Chicken Curry recipe  – ( Medium heat)

*All ingredients are organic to get as much goodness as possible.

· 3 Large white onions

· 1 pack of Chestnut mushrooms

· 3 Red sweet peppers

· 2 heaped Tsp’s of Lazy Garlic

· A knob of grated ginger or 1 tsp powder

· 1.5 Tsp Turmeric

· 1 Tsp Cumin

· 2 Tsp Garam Masala

· 0.5 Tsp Chilli flakes

· 1 heaped Tsp Ground coriander

· 3 Bay Leaves

· 1 Tbsp Tomato Puree

· 1 Tsp organic brown coconut sugar

· 1 tin of chopped tomatoes

· 1 large jar of tomato passata

· Kettle water (approx. 300-500ml)

· Greek yoghurt

· Fresh coriander

· 6 chicken breasts

I start by sealing the chicken in a separate pan with salt & pepper. Once that’s sealed and cooked off, I take off the heat and put to one side.

In a large pan, I add a good Tbsp of Ghee, add the 3 finely chopped onions, and cook down. I then add the mushrooms & peppers; again, very finely chopped. Cook this for about 8 mins. Then I add the garlic and ginger and cook for a further few mins. I then add all the dried spices and cook with a dash of water, so it makes a paste in the pan. After another 5 mins or so, I add the tomato puree & tomatoes / passata sauce. I then add a tsp of coconut sugar and some kettle water. I leave this bubble away on a low heat for around 20 mins, before adding the chicken back to it and cooking for another 30-40 minutes before serving. Just before serving, I add a Tbsp of Greek yoghurt or sour cream, to add a richness to the sauce. Serve with some fresh coriander, rice and naan breads!

“Gut health is key to good health” – Dr Tim Spector

In recent years, I’ve been following the work of Dr Tim Spector, who has quite a big presence & influence on social media platforms. Tim Spector is an Epidemiologist, medical Doctor and Science writer. He trained in medicine and rose to the position of consultant rheumatologist before turning to genetic epidemiology, the study of genetic factors in health & disease, in 1992. Dr Spector is now a Professor of Genetic Epidemiology and the Director of TwinsUk registry at King’s College London.

He is a pioneer within his field and his focus is on sharing information and raising awareness of diet and the link to better health and vitality. More specifically, his work is more dedicated on the gut microbiome and gut health being the key to good health.

Spector describes the gut microbiome as “A community of microscopic bugs in our intestines. It’s called a biome because it’s like a jungle community. Lots of different species co-exist together – thousands of them!” He explains that all of these microbes pump out chemicals that are vital for our immune system, which helps to fight ageing, cancer, covid, allergies and more. Amazingly, he claims that some microbe chemicals even affect the brain and make the difference between whether you feel happy or sad.

But how much of a role does your gut bug plays in your weight? Well, a big one: “Your gut bugs are key to regulating how much you eat, your appetite and when you feel full.”

Spector explains that “You have to eat a more diverse range of plants. We did a study a few years ago and discovered that if you can get up to 30 different plants per week, you maximise the diversity of species in your gut.”

Spector advises eating 30 different plants per week, which might seem like a lot, but it’s not just vegetables. It’s nuts, its seeds, its fruits, its herbs, it’s spices – even coffee.

Here’s a fab article, which explains why food is more than fuel and the importance of eating a nutrition dense, colourful diet:-

Go with your gut: scientist Tim Spector on why food is not just fuel | Human biology | The Guardian

The bottom line is, we should all be aiming for a colourful, varied diet, incorporating 30 different fruits & vegetables in each week. There is power in eating plants and the food we eat can help to reverse chronic disease, so it’s so important to nourish our bodies with whole-foods and fresh produce on a daily basis.

I’m not perfect with my diet and I’m still learning to make better choices. However, I’m very health conscious most of the time and enjoy eating fresh, healthy foods, which I know are benefiting me. The saying “we are what we eat” is so true and I’m soooo much more aware of the importance of this now.