100 EATING & LIVING GLUTEN FREE EATING & LIVING FREE FROM 101

EmbraceYOUR LIFE

When Dr Lauren MacDonald was just 29 she was diagnosed with malignant melanoma, one of the most aggressive types of cancer. The cancer spread rapidly and, after several major surgeries to remove the tumours, she set about researching everything she could to help her body protect itself

12 months after my entire world was turned upside down, I’ve made some significant changes to my diet.

Iwas first diagnosed with malignant melanoma in Febuary 2014. Whilst on the ward recovering after each operation I noticed that I was often offered a white bread sandwich, plate of pasta, sugary juice, or packet of biscuits. On one occasion, craving some colourful vegetables, I hobbled

off to the ward kitchen to see if I could hunt down some heathier options. However, unless you are very lucky, it is unlikely you will be told much about any of the latest food-related research when you enter cancer treatment, let alone be served it while in hospital. As a consequence, most patients inevitably start doing their own research on the subject – and I was no exception.

If you type ‘cancer and diet’ into any internet search engine you will instantly have access to countless news articles about cancer-fighting foods, all which suggest that you can cure this dreaded disease simply by eating better. Alas, as a qualified doctor, I am well aware that this is simply not true. Unfortunately, this does not prevent the internet being awash with inspiring personal experiences claiming to have found a natural cure for cancer. And it is easy to get sucked in. The idea of beating cancer through a commitment to healthy eating strikes a major chord within a culture that bestows so much importance on choice, wellness and self-improvement. However, as with all things in life, if it sounds too good to be true, it unfortunately usually is. Take the recent case of the Australian wellness blogger, Belle Gibson, who shot to fame after claiming she had cured her terminal brain cancer solely through diet and lifestyle, and yet recently admitted to never having had the disease.

The fact remains that there is no conclusive evidence that any particular type of diet, used alone, can cure cancer. Therefore, it is important to consider conventional medicine options such as surgery, chemotherapy,

radiotherapy, and immunotherapy, as directed by qualified medical doctors. However, it also seems sensible to try boosting the body’s natural defences, and one of the easest ways to do this is with diet and lifestyle changes. Researchers continue to learn how various nutrients affect cancer growth and development, a subject that many people diagnosed with cancer find themselves exploring – not just because psychologically it helps the patient exert some control over a devastating situation, but also because consensus is emerging that what we eat (or fail to eat) is an important contributor to the incidence and prevalence of cancer.

Consequently, 12 months after my entire world was turned upside down, I’ve made some significant changes to my diet. This is in an attempt to add in a cancer-fighting dose of antioxidants. Antioxidants are chemicals that can reduce cell damage caused by molecules called free radicals. I have also added in foods that have been suggested to help boost the immune system and cut out any foods that I don’t feel are going to benefit my health. As a result I’ve largely gone plant-based, with vegetables and wholegrains making up the majority of my meals. I now rarely eat meat, especially not processed meat products such as sausages or bacon. Other foods

high in saturated fat, such as dairy and pastries, are also largely off the menu. And I’ve cut right down on foods containing sugar. Fortunately, intentionally altering my diet has had the knock on effect of altering my palate so that I now no longer reach for sugary snacks, instead favouring fresh, healthy choices. And yet I never feel like I’m on a restrictive diet. I simply crave these foods over other less healthy options – and I definitely feel better as a result.

If you want to feel great, and help keep the odds on your side, the suggestions in this list may be a good place to start. It won’t do you any harm, and it might well do you a lot of good.

COOK CRUCIFEROUSCruciferous vegetables (like broccoli, cabbage, cauliflower and the dreaded Brussels sprouts) are rich in anti-cancer properties such as diindolylmethane, sulforaphane and the element selenium. However, it is important not to overcook them – ideally lightly stir fry them, throw them all in a juicer or enjoy them raw.

EAT BRIGHTThe deep, bright colours of fruits, vegetables and herbs contribute a wide variety of antioxidants to the diet. Examples of antioxidant-rich, deeply pigmented foods are pomegranates, carrots, spinach, avocado, tomato, and red and purple grapes. Antioxidant-packed herbs include sage, rosemary, parsley, and basil, which is great torn in a superfood salad.

GET FISHYThanks to the anti-inflammatory action of omega-3s, found mainly in shellfish and naturally fatty fish, eating at least a weekly serving may help reduce the risk of cancer. Adding in unsaturated oils such as olive oil, avocados and nuts is also a great way to include healthy fats in your diet.

SPICE IT UPGinger and turmeric are about as close as you can get to good-tasting medicine. Research has found ginger to be a powerful anti-inflammatory that can help combat certain cancer cells and slow tumor growth. Turmeric, the spice that forms the base of most curries, is from a root in the ginger family. The active ingredient is curcumin, which encourages cancer cell death, albeit in a test tube.

GO GREENThe polyphenols in tea are strong antioxidants and green tea contains an especially active cancer-fighting polyphenol called EGCG. Matcha green tea contains more EGCG

Foods your body will thank you for

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102 EATING & LIVING FREE FROM

than common varieties of green tea, making it the most potent source on the market.

GET ON THE GARLICGarlic is high in the minerals sulfur and selenium, as well as plant chemicals such as allicilin and flavonoids, all known to be beneficial to health. Preliminary studies suggest that garlic consumption may reduce the risk of developing several types of cancer. Protective effects from garlic may arise from its antibacterial properties or its ability to block the formation of cancer-causing substances, enhance DNA repair, reduce cell proliferation or induce cell death.

BRING ON THE BERRIESStrawberries, raspberries, blueberries and blackberries contain ellagic acid and a large number of polyphenols, which may help inhibit tumor growth. Studies show that the effects of berries are partially mediated through their abilities to counteract, reduce and repair damage resulting from oxidative stress and inflammation.

DARE TO GO DARKERChocolate has endured countless studies by scientists determined to prove it can’t possibly be healthy. However, dark chocolate containing over 70% cocoa provides a great antioxidant boost. In fact, a square of dark chocolate contains twice as many as a glass of red wine and almost as many as a cup of green tea.

MUNCH ON MUSHROOMSResearch has indicated that mushrooms may have possible anti-cancer, antiviral, and anti-

inflammatory abilities due to being rich in polysaccharides and beta glucans. Top of my list are reishi, shiitake, maitake, and chaga. Add to broths and soups, or have as tea.

TRY FERMENTED FOODSResearch has suggested that eating foods that are biologically active may reduce the risk of cancer. In the West, the most commonly known fermented foods include yogurt, sauerkraut, and pickles. Around the world, the list is much longer, including items such as kefir, kimchi and kombucha tea. Research shows that fermented foods may restore the balance of intestinal bacteria, and lead to improved digestion and immunity. However, larger, well designed human studies are needed before firm conclusions about the benefits of their use can be made. AIM FOR LESS RED MEATStudies have shown that eating red meat frequently increases the incidence of colon cancer. It’s not known exactly why there’s a link between colorectal cancer and processed meat, but there are a number of compounds in processed meat that have been implicated.

SAY GOODBYE TO SUGARCertain foods are packed full of refined sugar and provide empty calories which are a significant contributor to weight gain. There is strong evidence that excess weight increases the risk of several types of cancer, including breast and bowel, so it’s definitely wise to cut down. 

GO FOR WHOLEGRAINSReplace refined white products with wholegrain versions. Swap white

rice for brown, normal pasta for wholewheat and white bread for wholemeal. As well as increasing vitamin and mineral levels, you’ll significantly increase your fibre intake. Studies have confirmed that a diet high in wholegrains protects against several types of cancer.

REDUCE DAIRYThere aren’t many foods that have generated as much controversy as dairy. And it seems that the jury is still out regarding the link between dairy and cancer. I found it easy to switch from cows’ milk to soy or almond milk – depending on what I am eating or drinking. It’s worth noting that some research has suggested that those with breast cancer should not consume soy due to its phytoestrogen content.

Ultimately, making small changes will help you to maintain a balanced diet while boosting your natural immune defences. As a result of my experience with cancer, I am working with Trekstock, a charity providing vital support to young adults who have experienced cancer. This amazing organisation helps individuals thrive through and beyond the challenges of a journey that doesn’t stop after treatment. www.trekstock.com

✹ 3 large carrots

✹ ¼ lemon

✹ 1 orange, peeled

✹ ½ pineapple

✹ 1 thumb-sized

piece of ginger✹

1 small knuckle of fresh turmeric✹

Half a cucumber✹

Few ice cubes

Immune boosting juice

HOW TO MAKERun all fruit and veg through a juicer. Add crushed ice and serve straight away. You can double the portion and save the juice in an airtight bottle in the fridge, but for no longer than a day or you’ll lose too many vitamins. If you feel like having this for breakfast you could blend in an avocado with the ice for texture and have it as a smoothie!

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