Striking Out Strokes

The best thing that you can do to protect against strokes, heart disease, and other ailments caused by clogged arteries is to replace the animal products in your diet with healthy plant-based foods.

Meat and Strokes

What Is a Stroke?

A stroke is a sudden disruption in the flow of blood to the brain, usually caused by a blockage in a blood vessel in the brain. This interruption of blood flow causes the affected part of the brain to suffocate because blood is no longer carrying oxygen to the brain tissue. Strokes can result in the death of parts of the brain, causing physical and mental impairments in fact, strokes are the leading cause of serious long-term disability in the United States.Serious strokes are often fatal.

Strokes

You probably know that eating meat, eggs, and dairy products can result in clogged arteries and eventually lead to heart attacks, the number one cause of death in America today. But all the cholesterol and saturated fat in animal products also clog the arteries in your brain, which can lead to strokes. Strokes are the third-leading cause of death in the United States after heart disease and cancer—affecting one American every 45 seconds and killing one American every three minutes.

The good news is that going meat-free can reduce your risk of suffering from strokes and can protect you against heart disease and several types of cancer. In fact, researchers have found that a pure vegetarian diet is the only lifestyle change that has been shown to consistently reverse atherosclerosis, the hardening of the arteries that often causes strokes and heart attacks.On average, vegetarians have significantly lower blood pressure than meat-eaters do. People with high blood pressure are far more likely to suffer from strokes. Researchers who tracked 72,000 women over a period of 14 years recently confirmed the fact that those who adhered to diets rich in fruits, vegetables, and grains were less likely to suffer from strokes in comparison to those who ate the typical American meat-heavy diet.If you want to protect yourself against strokes and other serious chronic diseases, the science indicates that going meat-free is one of the best steps that you can take.

You can start living healthier today by requesting a free vegetarian starter kit and trying our delicious meat-free recipes.

Source : GoVeg

Specific Cancers

Stomach and Esophageal Cancer

Doctors at Yale University found that a high fat intake, animal protein, and cholesterol—found only in animal products—were associated with a higher risk of stomach and esophageal cancer. "We found that many animal-based nutrients … are strongly associated with risk of developing these types of cancers…," says Yale's Dr. Susan Mayne. "[P]revention strategies … should emphasize increased consumption of plant foods, decreased consumption of foods of animal origin ..."

Breast Cancer

The American Dietetic Association reports that breast cancer is most prevalent in countries where women consume animal-based diets. For example, in Asia, where they consume a small fraction of the chicken, pork, beef, and dairy products that we do in the West, breast cancer is almost unheard of. T. Colin Campbell, who headed up the landmark China Study and found the consumption of animal protein diets linked to cancer and heart disease, says that China is "a country that is successfully feeding a billion people primarily on plant derived food … but so far avoiding much of the major diseases affecting Western countries." However, when women emigrate to the West and adopt a Western diet high in animal products, their cancer rates increase. Dr. Dean Ornish explains, "In Japan and other countries where the consumption of animal fat is much lower, breast cancer is rare. It's not because their genes are different. When Japanese women move to the United States and begin consuming a high-fat diet, they develop breast cancer at about the same rate as Americans-more than 400 percent higher than in Japan." A 2007 study of more than 35,000 women published in the British Journal of Cancer found that women who ate the most meat were more likely to develop breast cancer than women who consumed the lowest amount of meat.

Prostate Cancer

A study comparing the dietary habits of men in 32 countries found that the highest risk factors for prostate cancer mortality were meat and dairy products. By contrast, another study of men diagnosed with prostate cancer showed that a diet rich in fruits, vegetables, and grains can slow or even halt the progression of the disease. The ACS, which has launched a "Five a Day" program encouraging people to eat more fruits and vegetables, believes that the "intake of saturated fat-animal fat from red meat and dairy products-is associated with an increased risk of prostate cancer."

Colon Cancer

Colon cancer is a deadly disease that's on the rise—and evidence indicates that it's caused by beef, chicken, milk, and other animal foods.

Colon cancer is the fourth most common cancer and the second-largest cause of cancer death in the U.S. About 98,200 new cases of colon cancer will be diagnosed in 2001, and colon cancer is expected to be responsible for approximately 48,000 deaths in the U.S. this year alone. The greatest incidence of colon cancer occurs primarily in the developed world where the consumption of meat, eggs, and dairy products is high.

A 1999 study, published in the American Journal of Gastroenterology, investigated the rarity of colon cancer in black Africans. The authors concluded that the low prevalence of colon cancer in this population is related to the absence of animal protein and fat.

The average American faces a 6 percent lifetime risk of colon cancer, according to the Harvard Center for Cancer Prevention. The American Cancer Society (ACS), discussing all cancer, points out that "about one-third of the 500,000 cancer deaths that occur in the United States each year is due to dietary factors ... Although the committee recognizes that no diet can guarantee full protection against any disease, we believe that our recommendations offer the best nutrition information currently available to help Americans reduce their risk of cancer." The society's top two recommendations are: "1. Choose most of the foods you eat from plant sources," and "2. Limit your intake of high-fat foods, particularly from animal sources."

The ACS takes such a strong stand because numerous studies over many years link meat and dairy products to the development of a variety of cancers. Discussing colon cancer specifically, the National Cancer Institute upon examination of the body of evidence, says that "colorectal cancer seems to be associated with diets that are high in fat and calories and low in fiber" and that "eating vegetables and fruits is associated with a decreased risk of cancers of the ... colon [and] rectum ..." Remember that meat and dairy products have absolutely no fiber at all, and even lean meats and "low fat" dairy products are packed with fat and cholesterol, relative to fruits, vegetables, and grains. And the ACS Web site states that "a diet mostly from animal sources" is a risk factor for colorectal (colon and rectal) cancer. As a result, the ACS "recommends choosing most of your foods from plant sources and limiting intake of high-fat foods such as those from animal sources."

Numerous studies have linked meat, eggs, and dairy products to the development of colon cancer. The following sample of studies shows the correlation:

Upon reviewing an array of studies discussing the link between diet and colon cancer, scientists from the Bremen Institute for Prevention, Research, and Social Medicine and the German Cancer Research Center stated in the American Journal of Clinical Nutrition that "the relationship between a vegetarian and fiber-rich diet and a decreased risk for colon cancer has been reported in many studies."

A review of population studies published in 1996 in the prestigious Italian medical journal Annali dell'Istituto Superiore di Sanita found that meat and other animal fats are among the most consistent risk factors for colon cancer and that vegetarian diets reduce the risk of colon cancer.

A population study conducted by the Harvard Medical School and Harvard School of Public Health found that "animal fat was positively associated with the risk of colon cancer." The authors also reported that in another large-scale clinical study, women who consumed beef, lamb, or pork as a main dish at least once a day were more than 250 percent more likely to be diagnosed with colon cancer than women who consumed meat as a main dish less than once a month.

Researchers at the Center for Health Research at Loma Linda University reported in The American Journal of Epidemiology in 1998 that colon cancer has "a positive association with ... both red meat intake and white meat intake."

A Swedish study published in the International Journal of Cancer states that "results also indicate that there is an association between meat consumption and colorectal cancer."

A 1999 study, published in the American Journal of Gastroenterology, concluded that the low prevalence of colon cancer among black Africans is related to the absence of animal protein and fat in their diet.

A 1990 survey and 1991 followup published in the International Journal of Cancer found that there were increased risks for colorectal cancer associated with consumption of meat, dairy products, and eggs.

So, before you bite into that next burger, nugget, or slice of pepperoni pizza, consider this: Do you really want to spend your final days suffering from the pain and agony of colon, rectal, or some other lethal cancer? If not, grab a vegan cookbook and learn to live and let live with the help of great, tasty, and healthful recipes that you will love much more than that greasy box of nuggets and that slimy shake. Bon appetit!

Source : GoVeg

Carcinogens in Meat

Modern methods of raising animals for food have made matters even worse for meat-eaters. Antibiotics, hormones, heavy metals, dioxins, and various other compounds are raising the risk of cancer.

Because chickens are raised in such crowded and unhealthy conditions, they are very susceptible to disease, so in an attempt to keep them alive through conditions that would otherwise kill them, farmers feed them an array of antibiotics, including one that contains the most toxic form of arsenic. A report from the U.S. Department of Agriculture—published in Environmental Health Perspectives in January 2004—revealed that chicken contains three to four times more potentially poisonous arsenic than other poultry and meats. Eating a typical 2 ounces of chicken a day means ingesting 3.6 to 5.2 micrograms of cancer-causing arsenic.

And arsenic isn't the only thing you need to worry about the next time someone offers you a chicken leg. More than 95 percent of our exposure to dioxin, a well-known carcinogen, comes from eating animal products (the rest is environmental; none comes from vegan foods). Researchers with the Institute of Medicine have even recommended that school cafeterias offer more foods that are low in animal fat so that children aren't exposed to unhealthy levels of dioxins, dangerous byproducts of industrial and natural combustion that can accumulate in body fat. According to Michael Taylor of Resources for the Future, "The most direct way to reduce dietary exposure to dioxins is to reduce consumption of animal fat." Remember, more than half the calories of even the leanest chicken comes from fat.

Fish, in addition to containing concentrated (and carcinogenic) animal protein, is often very high in environmental contaminants. Fish commonly contains mercury, dioxins, polychlorinated biphenyls (PCBs), and other organochlorine pesticides. These contaminants, which have been linked to cancer and other health problems, tend to accumulate in body fat and remain in the body for decades.

In fact, 80 to 90 percent of dietary pesticide exposure, as well as 100 percent of dietary hormone and dioxin exposure, comes from eating animal products, and many of these chemicals are known to cause cancer in human beings.

Finally, additional carcinogens form when meat is cooked. These cancer-causing chemicals, specifically called heterocyclic amines, are found in cooked red and white meats, including fish and poultry. In fact, the amount found in grilled chicken is 15 times higher than in hamburger or steak.

Source : GoVeg

Cancer: Killing Animals Is Killing Us

Since President Richard Nixon declared a "war on cancer" in 1972, that "war" has become a losing battle. Every year, billions of dollars are spent on cancer research, detection, and treatment in the United States, yet cancer remains one of our nation's top killers.

Fortunately, there's something we can do about it. According to the World Health Organization, up to 40 percent of all cancers are preventable, and one-third of all cancer deaths in the U.S. can be attributed to nutritional factors, according the American Cancer Society (ACS).

Vegan diets maximize the foods that help us fight cancer—fiber-packed grains and beans and phytochemical-packed fruits and vegetables—and minimize the foods that cause cancer. Combine these two factors, according to the Physicians Committee for Responsible Medicine, and the scientific evidence is clear: "Vegetarians are about 40 percent less likely to get cancer than nonvegetarians, regardless of other risks such as smoking, body size, and socioeconomic status."

One study compared cancer rates of vegetarians and meat-eaters in 34,000 Americans. The results showed that those who avoided meat, fish, and poultry had dramatically lower rates of prostate, ovarian, and colon cancer compared to meat-eaters.

Eating Chickens Can Lead to Bladder Cancer According to a major 2006 Harvard study of 135,000 people, people who frequently ate grilled skinless chicken had a 52 percent higher chance of developing bladder cancer compared to people who didn’t.

An 11-year-long German study involving more than 800 vegetarian men found their cancer rates were less than half those of the general public. The lowest cancer rates were found in those who had avoided meat for 20 years or more. Studies in Japan and Sweden also have shown lower risk among vegetarians. A 2007 study of more than 35,000 women published in the British Journal of Cancer found that women who ate the most meat were more likely to develop breast cancer than women who consumed the lowest amount of meat. It seems that with every bite of meat, we increase our risk of cancer. Luckily, we can eliminate animal products from our diets and replace them with vegetable proteins that can protect our health instead of harm it.

Dr. T. Colin Campbell, arguably the foremost epidemiological researcher alive today, argues that animal proteins are the prime carcinogen in meat and dairy products. Says Dr. Campbell, "[H]uman studies also support this carcinogenic effect of animal protein, even at usual levels of consumption. … No chemical carcinogen is nearly so important in causing human cancer as animal protein."

But fat is a culprit, too: Higher-fat diets raise estrogen levels, whereas plant-based diets keep them at a safe level, which doesn't promote the growth of cancer cells. Luckily, fiber-a nutrient plentiful in vegetarian diets-helps our bodies eliminate excess estrogen, thus cutting cancer risk.

Source : GoVeg

Become Heart-Attack Proof

Going Vegetarian Is Easy—and Good for Your Heart

It’s never too late to change your habits for the better and improve your health. Switching to a low-fat vegetarian diet today can help prevent heart attacks and even reverse existing heart disease—without the side effects of pills or complications from risky surgeries.

Best of all, going vegetarian is easier than you probably think!

Start by “vegging up” meals you already eat. Think of three or four recipes that you prepare regularly that can easily be made meat-free. For example, keep your favorite chili recipe—just replace the beef with beans or a meat substitute, such as Boca Ground Burger or Gimme Lean Ground Beef Style. Marinara sauce can be substituted for meat sauce in pasta dishes, and pizza can be made with soy cheese or even without cheese (loaded with sauce and roasted vegetables). For breakfast, try Fantastic Foods Tofu Scrambler, which makes delicious scrambles when mixed with tofu and fresh veggies. Tofu can also be used instead of eggs in “egg” salad, blended with an eggless mayonnaise, such as Nayonaise or Vegenaise.

Virtually any meat-based dish can be made with vegetables or mock meats. And even die-hard carnivores are amazed by the taste and texture of today’s “fooled you” fakes—from “beefy” Original Vegan Boca Burgers and Lightlife Smart Dogs to Gardenburger Riblets, dripping with tangy barbecue sauce. Health-food stores also carry meat-free deli slices, soy sausages and “bacon,” and other meat imposters. Try different brands to decide which one is your favorite.

While you’re shopping, look for dairy substitutes, too, including soy milk and cheese; Silk Cultured Soy Yogurt, available in luscious flavors like Key Lime and Black Cherry; and Tofutti or Soy Delicious dairy-free frozen desserts. They’re rich and creamy like the “real thing,” but they have no cholesterol and are much lower in fat.

Eating out? Ethnic restaurants usually offer a variety of vegetarian dishes, from pad Thai with tofu to black-bean burritos to falafel to chana masala. Chinese, Mexican, Thai, Indian, and Middle Eastern restaurants are good places to start. Johnny Rockets and even Burger King boast veggie burgers on their menus, and more and more restaurants are adding creative vegetarian entrées, such as pasta dishes with soy “cream” sauces or beans and rice served with soy sausage. If you don’t see what you want on the menu, ask for it. Most restaurants will gladly accommodate special requests, and you’ll be surprised at the creativity of some chefs!

Source : GoVeg

Healthy Hearts for Children

A Vegan Diet for Kids Can Prevent Heart Problems in Adulthood

Many children who are raised on the “traditional” American diet of cholesterol and saturated fat-laden chicken nuggets, hot dogs, and pepperoni pizza are already showing symptoms of heart disease, the number one killer of adults.

A surprising number of children as young as 3 or 4 years old have the early signs of artery changes that can lead to heart attacks later in life. Many American kids have signs of heart disease by their early teens. A study in The New England Journal of Medicine found that at least 60 percent of children and young adults have early atherosclerotic (hardened artery) damage. It’s no wonder, considering that hot dogs, sausages, and bacon are on the daily menu for a stunning 25 percent of kids between the ages of 19 months and two years.

The number of obese adolescents has tripled since 1990. Pediatricians are reporting an alarming increase in the number of children diagnosed with type 2 diabetes (typically an adult disease), and 85 percent of those cases involve overweight kids. Kids are becoming sick and developing lifelong, debilitating diseases because of the traditional, animal-based American diet.

Nutritionists and physicians have learned that plant foods are good sources of protein, iron, calcium, and vitamin D because they can be easily absorbed by the body and don’t contain artery-clogging fat and cholesterol. A plant-based diet offers kids the best protection against high blood pressure, reducing their risk of developing this disease by nearly 70 percent. The American Dietetic Association states, “Well-planned vegan … diets are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood, and adolescence.”

Caring parents should start kids off right by teaching them to make healthy eating choices that will protect them from a host of painful ailments. The best way to prevent and control obesity, diabetes, and ensure healthy hearts is to feed kids a low-fat, cholesterol-free vegan diet and to make sure that they get regular physical activity. After all, our kids deserve to be able to run and play with their own kids someday.

Source : GoVeg

Cholesterol-Lowering Drug

Prescriptions Only Treat Heart Disease—a Vegan Diet Prevents It

Half of all Americans develop heart disease, because the typical American diet puts almost everyone at risk. Every meal rich in meat, dairy products, or eggs has a direct effect on the heart as the blood thickens with cholesterol and other waxy substances, which accumulate in the arteries. The Food and Drug Administration states that dietary cholesterol is not necessary and that any dietary cholesterol will raise overall cholesterol levels to some extent. Many who suffer from high-cholesterol are turning to drugs as an easy fix.

One of the world’s leading research and advisory firms focusing on pharmaceutical and health-care issues has forecasted that the total market value of drugs to treat heart disease could reach $15 billion by 2007 and $23 billion by 2012. The American Heart Association estimates that heart disease costs the Medicare system more than $10 billion each year. A new study by Pharmacor, an advisory service that analyzes the commercial outlook of drugs in research and development, reports that the number of total prevalent cases of heart disease will increase from 187 million in 2002 to 217 million in 2012.

The world’s largest randomized study of cholesterol-lowering drugs, or “statins,” followed 20,000 patients for up to eight years. It revealed that cholesterol-lowering drugs reduced the risk of heart attack and stroke by at least one-quarter for those at highest risk, proving that these drugs are effective. However, the effectiveness of these drugs is far outweighed by their expense and inherent risks. Americans spend billions of dollars annually for cholesterol-lowering drugs that often have dangerous side effects. The two main complications from taking cholesterol-lowering drugs are liver problems and myopathy, a painful muscle condition.

In contrast, adopting a vegetarian diet is cheaper and more effective than cholesterol-lowering drugs, and it has absolutely no adverse side effects. Dr. Dean Ornish, head of the Preventative Medicine Research Institute in California, says, “Most people can accomplish comparable reductions in LDL-cholesterol [bad cholesterol] by diet and lifestyle alone.” In a 1998 study, Ornish reported a 40 percent reduction in LDL-cholesterol after one year among a group of patients with heart disease who followed his program, including 30 minutes of moderate exercise daily and a low-fat, vegetarian diet.

Drugmakers spend billions of dollars marketing cholesterol-lowering drugs, and the advertising works. Doctors write millions of prescriptions. The pharmaceutical companies make billions of dollars. But since the focus is on treating the disease rather than preventing it from happening in the first place, the vicious cycle repeats itself.

Source : GoVeg

Cholesterol and Atherosclerosis

Clogged Arteries Can Be Cleaned With Vegan Diet

Having high cholesterol means living with a greater risk of suffering a heart attack. For every 1 percent increase in the amount of cholesterol in the average American’s blood, there is about a 2 percent increase in the risk of heart attack; conversely, every 1 percent reduction from the average cholesterol level reduces the risk by about 2 percent. Elevated cholesterol—anything above 150—promotes atherosclerosis, the buildup of cholesterol, fat, and cells in the arteries that feed the heart muscle. Incidentally, while the average cholesterol level in the U.S. is 210, the average vegetarian’s cholesterol level is 161 and the average vegan’s cholesterol level is 133. People with cholesterol levels below 150 are virtually assured of never having a heart attack, while nearly one-third of meat-eaters will die from one.

Heart researchers have found that a vegan (pure vegetarian) diet is the best for lowering cholesterol levels. Plant foods contain no cholesterol, whereas meats, eggs, and dairy products contain large amounts of cholesterol, saturated fats, and concentrated protein—all harmful substances. In contrast, soy protein has been proved to lower cholesterol, and the high fiber content of a vegetarian diet helps eliminate excess cholesterol from your digestive tract (meat, dairy products, and eggs have no fiber at all).

Even if you’ve been diagnosed with atherosclerosis, there’s still hope. Dr. Dean Ornish has demonstrated that the disease can be reversed without drugs and their sometimes dangerous side effects. In a landmark study, he put a group of patients on a completely vegetarian diet with less than 10 percent fat. They also had to engage in moderate exercise. Within a year, the plaques that had been growing in their hearts for decades actually started to dissolve. Patients’ chest pains disappeared, and their cholesterol levels dropped. Nearly 80 percent of people with severely clogged arteries who follow the Ornish program for at least a year are able to avoid bypass surgery and angioplasty. Says Dr. Ornish, “I don’t understand why asking people to eat a well-balanced vegetarian diet is considered drastic, while it’s medically conservative to cut people open or put them on powerful cholesterol-lowering drugs for the rest of their lives.”

Although fish and fish-oil capsules have been promoted for their omega-3 fatty acids as a means of lowering heart-disease risk, these acids have highly unstable molecules that decompose quickly and unleash free radicals. Free radicals are damaging to living tissues and cells, but that damage can be prevented by antioxidants. The kinds of fatty acids found in vegetables, fruits, and beans lower free-radical activity while increasing antioxidant levels. When you choose vegetarian foods, you naturally and safely lower your risk for heart disease and other serious illnesses. You get twice the level of protection every time you eat.

Source : GoVeg

Heart Disease

A Meat-Based Diet Is Dangerous for Your Heart's Health

The heart is arguably the hardest working muscle in the body, pumping blood, oxygen, and nutrients to all the body’s organs. A healthy heart is a prescription for a healthy body.

Eating animal-based foods impairs the heart’s ability to do its job. Meat and dairy products are high in cholesterol and saturated fat. As these fatty substances, or “plaques,” build up inside the walls of arteries, blood flow to all areas of the body is impeded. This artery damage is called atherosclerosis. It often begins very early in life and develops gradually. When too little blood reaches various regions of the body, normal immune systems are impaired, setting people up for a number of diseases, most notably heart disease. Heart disease is the number one health problem in the United States today and, according to the American Heart Association, the single leading cause of death. Most heart disease is diet-related—caused by animal products. Research shows a highly significant correlation between the consumption of even small amounts of animal-based foods and the increasing prevalence of heart disease.

A major study published in February 2005 reconfirmed the link between meat consumption and heart problems. The study, which was published in the American Journal of Epidemiology, concluded that among the 29,000 participants, those who ate the most meat were also at the greatest risk for heart disease. The researchers also reported that a high intake of protein from vegetable sources like tofu, nuts, and beans lowers our risk of heart disease by 30 percent. Dr. Linda E. Kelemen, the scientist who headed the study, told reporters, “Not all proteins are equal”—while vegetable protein can help keep our hearts healthy, eating animal protein can put us in an early grave.

Tell-tale signs of heart disease include impotence, swollen feet and ankles, and shortness of breath. The most common symptom occurs when atherosclerosis prevents blood from flowing to the heart and the victim experiences chest pains. This is called “ischemia,” and it’s a warning sign that coronary heart disease has progressed to a dangerous point. Eventually, a heart attack results from the lack of blood flow to the heart. Sadly, 60 percent of children and young adults have early atherosclerotic damage that can lead to heart disease. And according to the National Center for Health Statistics and the American Heart Association, about 5.8 million men and 6.1 million women alive today have suffered from a heart attack or acute chest pain.

Mortality rates for heart disease are higher than those of all forms of cancer combined, and more than 700,000 people die from the disease every year.

Studies show that people who experience frequent heart attacks often have high cholesterol levels; many also smoke or have high blood pressure. When these factors are controlled, heart attacks become rare. Foods that are high in saturated fat and cholesterol, such as meat and dairy products, are the major contributors to high cholesterol levels. In fact, animal products are the only sources of dietary cholesterol.

Here’s the good news: Now that we know what causes heart attacks, we can prevent them. Studies have shown that a vegan (pure vegetarian) diet—rich in whole grains, fruits, and vegetables—can stop and even reverse heart disease. People following a plant-based diet have 2.5 times fewer cardiac events, including heart attack, stroke, bypass surgery, and angioplasty. By switching to a vegetarian diet, you can significantly reduce and even eliminate your chances of dying from heart disease.

Source : GoVeg

Eating for Life

Leading health experts agree that going vegetarian is the single-best thing we can do for ourselves and our families. Healthy vegetarian diets support a lifetime of good health and provide protection against numerous diseases, including our country’s three biggest killers: heart disease, cancer, and strokes. The American Dietetic Association states that vegetarians have “lower rates of death from ischemic heart disease; … lower blood cholesterol levels, lower blood pressure, and lower rates of hypertension, type 2 diabetes, and prostate and colon cancer” and that vegetarians are less likely than meat-eaters to be obese.¹ Well-planned vegetarian diets provide us with all the nutrients that we need, minus all the saturated fat, cholesterol, and contaminants found in animal flesh, eggs, and dairy products.

Research has shown that vegetarians are 50 percent less likely to develop heart disease, and they have 40 percent of the cancer rate of meat-eaters.^3,4 Plus, meat-eaters are nine times more likely to be obese than vegans are.⁵

The consumption of meat, eggs, and dairy products has also been strongly linked to osteoporosis, Alzheimer's, asthma, and male impotence. Scientists have also found that vegetarians have stronger immune systems than their meat-eating friends; this means that they are less susceptible to everyday illnesses like the flu.⁷ Vegetarians and vegans live, on average, six to 10 years longer than meat-eaters.⁸

A plant-based diet is the best diet for kids, too: Studies have shown that vegetarian kids grow taller and have higher IQs than their classmates, and they are at a reduced risk for heart disease, obesity, diabetes, and other diseases in the long run.^10,11 Studies have shown that even older people who switch to a vegetarian or vegan diet can prevent and even reverse many chronic ailments.

Read our top nutrition tips for maximizing the health benefits of a vegetarian diet. It's never too late to turn over a new leaf—you can take control of your health today by going vegetarian. Request a free vegetarian starter kit today!

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¹ Ann Mangels, Virginia Messina, and Vesanto Melina, "Position of the American Dietetic Association and Dietitians of Canada: Vegetarian Diets," Journal of the American Dietetic Association, Jun. 2003, pp. 748-65.
² Neal Barnard, M.D., The Power of Your Plate, Book Publishing Co.: Summertown, Tenn., 1990, p. 26.
³ Elizabeth Somer, "Eating Meat: A Little Doesn't Hurt," WebMD, 1999.
⁴ Neal Barnard, M.D., The Power of Your Plate, Book Publishing Co.: Summertown, Tenn., 1990, p. 26.
⁵ John Robbins, The Food Revolution, Conari Press: Boston, 2001, p. 58.
⁶ Neal Barnard, M.D., "Doctor in the House," PETA's Animal Times, Fall 2004, p. 7.
⁷ Physicians Committee for Responsible Medicine with Amy Lanou, Healthy Eating for Life for Children, New York: John Wiley and Sons, 2002, p. 49.
⁸ Robbins, p. 14.
⁹ Benjamin Spock, M.D., Dr. Spock's Baby and Child Care: Seventh Edition, New York: Pocket Books, 1998, p. 333.
¹⁰ Charles Attwood, M.D., Dr. Attwood's Low-Fat Prescription for Kids, New York: Penguin Books, 1995, p. 84.
¹¹ Robbins, p. 85.

Source : GoVeg

Warming Winter Foods That Won't Weigth You Down...

Eat To Stay Warm And Healthy This Cold Season

By Cassandra Roe BHsc, Adv. Dip. Nat.
What is it about winter that make us want to curl up on the couch and indulge in some good old fashioned comfort food? The answer might be more deeply ingrained in us than we think. Our bodies have evolved to respond to the cold weather by trying to store extra calories as a preparation for the challenges of winter. To our ancestors winter was a time of exposure to harsh weather, infection and food scarcity. However, nowadays we spend our evenings in our toasty warm houses with our pantry nicely stocked, and this primitive instinct has become more of a pest than a saviour. Is there a way to satisfy your desire for cold season comfort food in a healthy way? Yes, and it all comes down to the type of food you choose to reach for this winter.

Exploring Your Winter Food Options
Winter is traditionally a time for roasts, casseroles and pies. These foods are hearty and satisfying, but can also be high in kilojoules. But winter is also the time for soups, which can be a healthier alternative. Why not pick one night of the week to cook a different tasty soup?

Many root vegetables come into season during winter, so experiment with parsnip, swede, sweet potato, celeriac and beetroot. Make a warm vegetable salad, or a wholesome vegetable stew on baked polenta. Instead of mashing potato, substitute pumpkin for variety and nutrients. Another group of vegetables that come into their own in winter is the onion family. Garlic, onion, leeks, shallots and chives not only bring a great flavour to dishes, but help protect against infection over the cold season. Try homemade onion soup, potato and leek fritters, or a raw garlic dip (chopped garlic, low fat yogurt and chives) if you are feeling brave! Broccoli, cabbage, cauliflower and brussel sprouts are also abundant over winter. Quiche or frittata make good alternatives to pies, and can incorporate a variety of seasonal vegetables easily.

Foods For Improving Circulation
When temperatures drop our blood vessels constrict, leaving extremities like hands and feet colder. This decrease in blood flow also means a decrease in oxygen and nutrients being delivered to these areas, including the brain. Some foods dilate blood vessels, help blood flow more easily or both. Spices like chilli, black pepper and cinnamon are examples. Many Asian dishes, like stir fries, incorporate circulatory foods such as garlic and ginger. Indian foods, like a nice lentil dhal with plenty of turmeric, can also have this effect. This makes winter the perfect time to get out your mortar and pestle and blend some exotic spice mixes. Or at the very least, add some freshly cracked black pepper to your meal! To incorporate cinnamon into you diet, sprinkle half a teaspoon onto porridge or muesli in the morning.

Vitamin E is an essential nutrient for healthy circulation, and can be found in raw nuts, especially almond and walnut. Sunflower seeds are among the richest vitamin E food sources. Cold pressed oils from these nuts and seeds, along with wheat germ oil, can used raw for a vitamin E boost.

Tea For Improving Circulation
There is nothing better than a nice cup of hot tea when it’s cold outside. Compounds in black and green tea work to dilate blood vessels allowing for better circulation. Chai tea combines green or black tea with aromatic spices, many of which add to this circulatory effects. Cinnamon, cardamom, ginger, star anise and black pepper are all common chai ingredients. For something straight from the kitchen, add some freshly sliced ginger or a rosemary sprig to some boiled water for a similar effect. Gingko leaf can also be used in a tea form. Another tip for improving circulation in winter is to keep as active as possible. Contracting muscles assist the movement of blood around the body. So don’t give up your morning walk, just wear a couple of extra layers - and your circulation and metabolism will both benefit.

Tips For Healthy Winter Eating
• Reduce your portion size during winter
• Resist stocking the pantry with the wrong foods
• Choose soups, warm salads and frittatas
• Spice things up a bit, with stir fries and curries
• Enjoy winter vegetables while they at their best
• Drink black, green or herbal teas such as ginger
• Get vitamin E from nuts, seeds, and cold pressed oils
• Keep moving over winter

Source : Healthy Life News

The Truth About Natural Skincare...

Check THe Label For Nasties

By Brett Pattinson BA, Dip Hom, DST
As a student I remember staring at the ingredients in my wife’s beauty cabinet, words like DEA (diethanolamine), MEA (Monoethanolamine), Propylene Glycol & Parabens would scream out at me and as glamorous as the bottles were, and as much as they promised I never really truly felt comfortable with it all. Decades and decades older, with well over 10 years in the beauty industry, I now make most my own beauty products and as geeky as it sounds, after years of study and asking so many questions, I actually know what most ingredients do.
But how does the average person decipher what’s on the label? Short of studying chemistry or getting chummy with a chemist there aren’t a lot of options. So I’ve sifted though Australia’s best natural product experts and got some of the juiciest information on cosmetic ingredients. Let me break it down for you.

Is Your Skincare Harming You?
Our body’s largest organ is our skin, so what you put on it ought to be as good as what you put in it. On a daily basis the normal person applies chemicals to their skin when they use a variety of body and skincare products. Some of these chemicals are absorbed into the bloodstream via the skin. Ouch! Natural ingredients work on the skin because the chemical compounds in them create a beneficial reaction with the skin, trapping moisture, fighting elements that can damage skin cells or minimizing oil production. Good, good, but how do I know its natural then? If the dictionary version and consequent interpretations are followed then a huge array of ingredients can be claimed as ‘natural.’

Petrol Is For Your Car Not For Your Skin!
It seems it’s not what’s in a product, but actually what’s not in a product that we need to be aware of, so let’s work backwards then. A natural product should not contain: Artificial colours, fragrances, sulfates, ethoxylates, phthalates, DEA, mineral oils, artificial fillers and thickeners. They should be packaged minimally and in materials that are of least harm to the environment. Its also seems a general consensus that although petrochemicals (such as Vaseline or mineral oils) can be classified as natural they should not be contained in ‘natural products’. Petroleum based ingredients, are particularly nasty and may have links to the possibility of causing various cancers. Petrol is for your car not for your skin.

Unfortunately in the cosmetic industry, unlike in the food industry, there are no laws governing the use of terms like ‘natural’ and ‘organic’. The words ‘natural’ and ‘botanic’ mean that the product contains some type of natural ingredient. To confuse even further the word ‘organic’ is used in much the same way. Many products are labeled as ‘natural’ when only a small percentage of ingredients are naturally derived. If you’re looking for a truly natural product always read the label carefully. Look out for products that are 95-100% Certified Organic, this ensures the farming principles have been verified by a government or independent organisation and carries the certified organic stamp of approval. Truly organic skin care products contain no sulphates or parabens, artificial fragrances or colours, chemicals, pesticides, synthetic detergents, petroleum by-products, or genetically modified ingredients. Organic skin care products are not tested on animals.

Natural Products You Can Trust
Unfortunately not all natural ingredients for beauty products are certified organic; but manufacturing has come a long way in Australia and by 2010 certified organic beauty products will be easy to find. In the meantime make sure your beauty products contain the maximum amount of botanical and natural ingredients. Ask the experts at Healthy Life for natural skincare products you can trust.

Source : Healthy Life News

Reduce Your Stress And Sleep Like A Baby...Naturally

By Cassandra Roe BHsc, Adv. Dip. Nat.
Anyone who has spent at least one sleeplessness night knows just how essential sleep is to health. We require the right quantity and quality of sleep to function optimally every day. If this is not achieved coordination, concentration, energy levels and immune function can suffer. One Australian survey found that within their study group 17% of men and 25% of women reported having sleeping difficulties “often or always” (Olson, 2008). So, it appears that many of us are not sleeping as well as we need to be. But can anything be done about this pandemic of sleeplessness?

The Underlying Causes Of Poor Sleep
Sleeping difficulties come in many shapes and sizes. Trouble falling asleep, waking frequently, waking too early and non-refreshing sleep can all result in insufficient rest. Poor sleep is partly determined by unchangeable factors like genetics, increasing age or personality type. Sleeping problems can also be associated with factors such as stress, anxiety and depression. Wherever possible these underlying factors need to be addressed, otherwise any sleep improvement attained will be short-lived at best.

Stressful life events are closely associated with the incidence of insomnia. Stress is a hormonal cascade that occurs in our bodies as a result of an external event or influence. It becomes detrimental when the stress-trigger, like ongoing job stress or a past traumatic life event, continues long term or the body has not recognised that the trigger has ceased.

Natural Treatments For Sleeping And Stress
Valerian (Valeriana officinalis) is arguably the most well-known herbal medicine used to treat insomnia. This sedating herb has been shown in research to increase sleep time and sleep deepness, while also decreasing morning sleepiness (Herrera-Arellano et al, 2001). Valerian is also a muscle relaxant and can assist with muscular restlessness or pain. Making sure you take a good-quality extract at the right dose is essential.
Lemon balm (Melissa officinalis) combined with Valerian in one study provided a statistically significant improved quality of sleep in comparison to a placebo. It was also very well tolerated (Cerny & Schmid, 1999). Lemon balm is also used for irritability and mild depression.
St John’s Wort (Hypericum perforatum) is commonly used for mild to moderate depression, but also has an effective anti-anxiety action. These effects make it a great addition for those under pressure who are suffering from sleep problems.
Lavender (Lavendula angustifolia) in essential oil form is often used externally to help us unwind. A lesser known usage is that the whole plant extract, usually in tablet form, can be taken internally to produce a gently calming effect.
Hops (Humulus lupulus) is used for wakefulness associated with nervous tension. Traditionally it is not appropriate in individuals suffering depression.
Passionflower (Passiflora incarnata) is a popular anti-anxiety herbal medicine, which is a mild relaxant. It combines well with other sleeping herbs.
Oats (Avena sativa) help restore an exhausted nervous system. The oat grain can be included in the diet, or can be found in some sleeping combinations.
Magnesium deficiency has been connected with night time restlessness. It is also a muscle relaxant. Take after your evening meal for a deeper sleep.
Vitamin B complex supplements support energy production during the daytime, and may help reduce stress. A useful addition to any sleeping regime.
Lifestyle changes can also improve sleep. Avoid large meals before bedtime, reduce evening exercise, and start a winding down routine one hour before bed. Avoidance of alcohol and caffeine is essential for those wishing to get their sleep back on track, especially when stress is an issue.

A Note On Herbal Relaxants
Sedating herbal medicines are generally considered safe, and do not produce dependency or morning after drowsiness. They should not be taken with other sedative medications. St John’s Wort can interact with some medications so please check with your health care professional. For best results take any herbal treatment continuously for a minimum 2 week period.

References:
1. Olson, L., 2008. “A community survey of insomnia in Newcastle”, Australian and New Zeland Journal of Public Health, 20(6):655-657.
2.Cerny, A., and Schmid, K., 1999. “Tolerability and efficacy of valerian/lemon balm in healthy volunteers (a double-blind, placebo-controlled multicentre study), Fitoterapia, 70(3):221-228.
3. Herrera-Arellano et al, 2001. ”Polysomnographic evaluation of the hypnotic effect of Valeriana edulis standardized extract in patients suffering from insomnia”, Planta Medica 67(8):695-9.
4. Burgoyne, B. “Herbal treatments of insomnia”, Modern Phytotherapist, pp12-21.

Source : Healthy Life News

Fact You Need To Know...

The 7 Nutrients That Will Help You Recover From Cold and Flu!

By: Isabelle Baissac N.D.
In the middle of winter your immune system works overtime trying to keep you healthy. Supporting your immune system is one of the best ways to help your body fight bacteria, viruses and microbes. Helping your body to get rid of damaged cells and unwanted pathogens will also take the load off your immune system, speeding recovery from your winter cold.

Natural supplements like antioxidants can be a big help. Although antioxidants are found in foods such as fresh fruit and vegetables, it is advisable to boost your antioxidant levels over winter with an antioxidant supplement in order to have the best defence possible.

Support Your Immune System And Speed Up Recovery
One of the most important antioxidants is Vitamin C, a nutrient that is often low in our diets. Vitamin C is used in the body to keep cells healthy by helping to get rid of damaged or dead cells. When our immune system is fighting an illness many cells will become damaged, so supplementation becomes important. Vitamin C can also assist in the case of allergies or hay fever as it is one of nature’s best antihistamines.

Olive Leaf Extract is another anti-oxidant, with anti-microbial properties helping to get rid of any microbes whether they are bacteria, viruses or parasites. For those ailments that seem to be almost impossible to get rid of Olive Leaf Extract can offer that extra defence.

Reduce The Risk Of Secondary Infection
For those of us who tend to suffer with a sore throat, stuffy nose and a foggy head a combination of Garlic, Horseradish and Vitamin C will help to clear upper respiratory congestion quickly and efficiently. Clearing the sinuses and the throat of congestion helps reduce the risk of secondary infection and improve your healing time, while reducing the chance of those lingering symptoms such as an irritating cough.

Other Important Factors
Other factors that you need to be aware of, especially in a time that you are more susceptible to illness, are:
Try and reduce stress. Stress can take its toll on your body in more ways than one. The higher the stress level the less efficient the immune system is at fighting off illness.
Drink lots of water. It is easier in the cooler months to forget to drink water, but hydration is vital for cleansing and detoxifying the body.
Eat hearty healthy nutrient rich meals. Meals that are high in antioxidants are important in the cooler months. A diet abundant in nutrients of all kinds will improve repair and recovery time of your cells, which means getting better faster.
Herbs such as Echinacea. Echinacea purpurea or Echinacea angustifolia offer an easy and effective way to boost the immune system and help prevent cold and flu. Echinacea has an immune modulating action and can boost a sluggish immune system.
Take a probiotic. Making sure that our abundant vital nutrients are being absorbed is very important. Keeping the immune system in the gut healthy is vital for breaking down and absorbing foods efficiently and in turn supporting a healthy immune system. This does not only improve absorption of nutrients but also improves your immunity by eliminating toxins more efficiently. Supplementing with probiotics such as Lactobacillus acidophilus (Strain LA-5) and Bifidobacterium animalis (Strain BB-12) will ensure that the gut is healthy.
For a personal recommendation on natural ways to improve your recovery from cold and flu this winter season visit the trained staff at your local Healthy Life store.

References:
1. Braun L. & Cohen M. 2005, Herbs & Natural Supplements, An evidence-based guide, Elsevier Australia
2. Haas E. 1992, Staying Healthy with Nutrition, Celestial Arts Berkeley California
3. Osiecki H. 2004, The Nutrient Bible, Bio Concepts Publishing Australia
4. Bone K. 2003, A Clinical Guide to Blending Liquid Herbs, Elsevier science USA

Source : Healthy Life News

Tips for Dealing With a Picky Eater

When you get home from a long day at work, the last thing you want to do is wage war over broccoli at the dinner table. That’s why it’s so easy to fall into the trap of making mac-n-cheese or ordering pizza. It keeps you out of an “eat your vegetables” fight. The good news is, getting a picky eater to eat a nutritious meal doesn’t have to be a battle. Here are some tips for dealing with a picky eater:

1. Start by introducing healthier elements into foods that your child already likes. For example, offer blueberry pancakes, carrot muffins, fruit slices over a favorite cereal, chunks of bell pepper in a potato salad, or shredded veggies over rice.
2. Include your kids in the prep work. By being involved in grocery shopping and food preparation, your kids will have more ‘buy-in.’ If they feel some ownership over the meal, they may be more likely to eat it.
3. Don’t buy unhealthy foods. Out of sight, out of mind. If the chips and cookies aren’t around, your kids can’t eat them. They may resist at first, but when they get hungry, they’ll start munching the carrot sticks. Keep healthy foods on hand — 100 percent juice instead of colas or sugary drinks, and a bag of apples instead of a bag of chips.
4. Schedule snack time and stick to it. Most kids like routine. If your kids know they will only get food at certain times, they’ll eat what they get when they get it. Try to have snacks incorporate two food groups. For example, offer cheese and whole-grain crackers or apple slices with low-fat yogurt or cottage cheese.
5. Have healthy finger foods available. Kids like to pick up foods, so give them foods they can handle. Fruit and veggie chunks (raw or cooked) are great finger-food options.
6. Repeal the “clean your plate” rule. Kids know when they’re full, so let them stop. Overeating is one of the major reasons we get too many calories.
7. Encourage kids to “eat their colors.” This game works well with younger kids. Food that’s bland in color often also lacks nutrients. Eating a variety of brightly colored foods provides more nutrients in greater variety.
8. Don’t cut out treats altogether. Think moderation. A scoop of ice cream or a serving of Oreos is all right occasionally. If you cut out all the goodies, your kids will be more likely to overeat when they do get them. Make sure to moderate the treat consumption.
9. Veg out at the dinner table, not the TV. Eating in front of the TV is distracting, and kids may not notice that they’re full because they’re wrapped up in the show. Eating as a family is a great time to catch up.
10. Be a good role model. The best way to influence kids is by example. Don’t expect them to eat spinach if you won’t touch it.

Source : Nutrion Center

Get Non-Athletes to be Physically Active

Team sports are a great way for kids to get their daily activity requirement, but competitive sports aren’t for everyone. Here are some ways to encourage your “non-athlete” to get up and get moving.

Don’t make exercise a punishment. Forcing your child to go out and play may increase resentment and resistance. Try using physical activity to counter something your child doesn’t want to do. For instance, make it the routine that your child can ride a bike for 30 minutes before starting homework after school. Your child will beg for 20 more minutes outside just to put off the homework!

Find an activity they love. Some kids just don’t like competing in sports. That’s OK, there are lots of other ways to be active! Try swimming, horseback riding, dancing, cycling, skateboarding, yoga, walking or jumping rope. Encourage your child to explore multiple activities to find one they really enjoy. Build confidence. Some kids are embarrassed to participate in sports because they don’t think they’re good enough. Find time to practice together and boost their confidence.

Source : Nutrion Center

Make Fast Food Friendlier

Feeding your children nutritious meals between all your daily activities can be a challenge. While you zoom back and forth between soccer practice, the dance recital, the PTA meeting and picking up the dry cleaning, you’re lucky to find time to grab a meal at the drive-thru. If you must eat on the go, here are some tips to make fast food healthier for you and your family members:

• Pass on the “value-size.” When you supersize, the size of your fries isn’t the only thing that gets bigger.
  
• Skip the sides. Eating a burger or sandwich by itself is often filling enough. If you do want a side, consider ordering a fruit cup or side salad. Most fast food restaurants now offer them.
  
• Avoid double meat and bacon. A serving size of meat is 2-3 ounces — about the size of a deck of cards. You’re probably getting well over that with a single meat patty. Bacon is high in calories and fat with little nutrient content.
  
• Try the grilled chicken sandwich. Poultry without skin is significantly leaner than the meats most fast-food companies use in their burgers.
  
• Eat your sandwich open-faced. By eating only half the bun, you can eliminate unnecessary calories.
  
• Ask for a wheat bun. Some places offer a wheat alternative, some don’t. It never hurts to ask.
  
• Skip the mayo and other sauses. These dressings and sauces add unncessary calories.
  
• Drink water, diet soda or low-fat milk. Sodas are loaded with sugars, which have calories you don’t need.

Source : Nutrition Center

Soy and Breast Cancer Should Women with Breast Cancer Eat Soy

There is probably no more controversial area related to the health effects of soy than the relationship between soy intake and breast cancer risk. Concern over the possibility that soy consumption could actually stimulate breast tumor growth has led to much confusion among oncologists and other health professionals, and to frustration and even trepidation, among breast cancer patients. This is particularly ironic, because unarguably, it was excitement over the hypothesized anticancer effects of soy, an area first funded by the National Cancer Institute in 1991, which initially drew attention to the health effects of soyfoods (1).
This article attempts to briefly highlight those studies most pertinent to this controversy so that dietitians are better able to advise their clients about this issue.

Background

The low breast cancer mortality rates in soyfood-consuming countries, particularly Japan, combined with the knowledge that weak estrogens, such as the soybean isoflavones, can exert antiestrogenic effects in some situations, logically led to speculation that soy might reduce breast cancer risk. Isoflavones, which are found in nutritionally relevant amounts only in soybeans, have a similar chemical structure to estrogen but have traditionally beenconsidered to be weak estrogens. Early support for the protective effects of soy against breast cancer came in the form of an animal study published in 1990, which reported that rats fed diets containing soy developed approximately 50% fewer chemically-induced mammary tumors than control rats (2). One year later, a case-control study conducted in Singapore reported that soy intake was associated with an approximate 50% reduction in premenopausal breast cancer risk (3).

The Case against Soy

There is a clear consensus that greater lifelong exposure to estrogen increases breast cancer risk. The estrogen-like properties of soybean isoflavones therefore provide a basis for concern about soy consumption by breast cancer patients. In fact, although often overlooked, early on it was established that at low concentrations, genistein, the main isoflavone in soybeans, actually stimulates the growth of estrogen-receptor positive (ER+) breast cancer cells in vitro (4). The growth of ER+ breast cancer cells is stimulated by estrogen. Breast cancer patients can have a mix of estrogen receptor negative (ER-) and ER+ cells, but typically, one type of cell predominates and this determines treatment (5). ER+ breast cancer patients respond well to tamoxifen, an antiestrogen, which is the most widely prescribed breast cancer drug (6). Survival rates of ER+ breast cancer patients generally exceed those of ER- patients (7,8). Genistein does not stimulate the growth of ER-cells, and at high concentrations, the growth of both ER+ and ER- cells is inhibited by genistein (9). The proposed explanation for this biphasic effect is that at low concentrations the estrogenlike properties of genistein stimulate growth, whereas at higher concentrations, the ability of genistein to influence molecules that control cell growth, differentiation, and survival, results in growth inhibition. However, it is the lower concentrations that more closely reflect the serum genistein concentrations in people who eat soyfoods. The one animal study that markedly raised awareness of the potential detrimental effects of soy was published in 1998 by Helferich and colleagues, and found that in ovariectomized immune-compromised rats implanted with ER+ breast cancer cells, mammary tumor growth is stimulated when animals are fed diets to which genistein has been added (10). Although a pharmacological dose of genistein (750 ppm) was used in this study, serum genistein levels in these mice were comparable to those found in people eating soyfoods. However, for several reasons, the applicability of this particular experimental model to humans has been questioned. One element of the study design that brought criticism from nutrition scientists was that isolated genistein, rather than soy, or even a combination of isoflavones as found in soy, was added to the diet. However, this criticism has been directly addressed in a follow-up study. In recently published research, Helferich and colleagues found that soy protein isolate containing varying amounts of genistein stimulated tumor growth to the same extent as comparable amounts of isolated genistein (11).
Two human studies, one published in 1996, and the other in 1998, made it difficult to ignore concerns about soy, because both studies suggested soy exerts weak estrogenic effects on breast tissue. In the first study by Petrakis et al., breast nipple aspirate fluid secretion increased over a 5 month period during which time women had consumed 38 g of soy protein isolate per day (12). Furthermore, soy intake was associated with a higher percentage of hyperplastic cells in these women. Both results suggested a possible increased breast cancer risk based on previous epidemiologic observations. In the second study, after two weeks of consuming 60 g textured vegetable protein per day, McMicheal-Phillips found that breast cell proliferation (based on biopsies) increased markedly in premenopausal women (13). However, this initial report was a preliminary analysis and involved only 48 subjects. In the final analysis by Hargreaves et al., involving all 84 subjects, no effects on cell proliferation were noted nor were there changes in several other markers of estrogenicity (14). But levels of pS2, a protein upregulated by estrogen, did significantly increase. Consequently, the investigators concluded that soy exerted weak estrogenic effects on breast tissue but that the long-term implications of this effect were unclear.

The Case For Soy

Epidemiologic studies conducted in Asia generally do not show that the adult consumption of soy reduces postmenopausal breast cancer risk but the low rate of breast cancer mortality in Japan and the superior prognosis of Japanese breast cancer patients in comparison to patients of other ethnic groups are observations often cited as support for soy intake being beneficial, or at the very least, not being harmful, for breast cancer patients. However, these kinds of data do not specifically address the effect of soy. Arguably, breast cancer rates might be even lower, and prognosis even better, if soy was not part of the Japanese diet. Furthermore, women in Japan consume soy throughout their lives, which may have a very different effect than first consuming soy only after having been diagnosed with breast cancer.
Animal studies generally show that the addition of soy protein or isoflavones to a typical laboratory diet reduces chemically-induced mammary tumorigenesis, although the effects are somewhat inconsistent and often not particularly robust (15,16). No studies show increased mammary tumorigenesis when soy is fed to adult animals. However, with few exceptions, the animal studies address tumor development, not effects on existing tumors. Thus, their relevance to breast cancer patients is unclear. An important exception is a study by Shao et al. They found that when intact (with a uterus) immunecompromised mice were implanted with ER+ breast cancer cells, genistein injections actually decreased mammary tumor development (17). These findings are in contrast to those by Helferich and colleagues cited previously (10,11). Shao et al. did inject genistein, which raises questionsabout extrapolating the results to humans, but recent data by Zhou et al. show that in intact mice, dietary genistein also inhibits mammary tumor growth (18).
The primary difference between the two studies in which genistein was protective, and the studies by Helferich and colleagues in which genistein and soy protein isolate were tumorigenic (10,11), is that in the latter studies, mice were ovariectomized. This suggests that in a low-estrogen (ovariectomized mice) environment such as may exist in postmenopausal women, genistein has proliferative and possibly estrogenic effects, whereas in a high-estrogen environment, such as may exist in premenopausal women, it is antiproliferative and possibly antiestrogenic. Overall however, the antiestrogenic effects of soy have not been easy to demonstrate. Furthermore, Shao et al. found that genistein inhibited the growth of ER- cells in vivo, which suggests that the antiproliferative effects of genistein may not be due to antiestrogenic effects even in the case of ER+ cells (17). In any event, it is unlikely that the results of animal studies can resolve the complex issue of soy consumption by breast cancer survivors.
Recently, two studies looked at the effects of isoflavone supplements on breast tissue density. Breast tissue density is an excellent marker of breast cancer risk. Density is increased in response to stimuli that increase risk, such as hormone replacement therapy HRT), and is decreased in response to compounds that decrease breast cancer risk, such as tamoxifen and raloxifene (19). In one yearlong study, isoflavone (100 mg/day) supplements had no effect on breast tissue density in premenopausal women (20), and in the other yearlong study, isoflavone 40 mg/day) supplements actually decreased breast tissue density in women 56-65 years of age (21). Thus, these studies suggest soy does not increase, and may decrease, breast cancer risk. Of course, both studies were conducted in healthy women, not breast cancer patients.

Lessons from HRT

The relationship between HRT and breast cancer risk is unclear. Fortunately, the results from several recently conducted prospective studies have done much to clarify this relationship. These studies indicate that the combination hormones (some form of estrogen in combination with a progestin) markedly increase risk, as much as 2-3fold over the course of a women’s lifetime, whereas estrogen by itself, raises risk only slightly (22). This suggests that soy, which at most only possesses estrogen-like activity (23), and may even lower serum progesterone levels (24), is not likely to increase breast cancer risk in healthy women. But again, the question arises as to whether this conclusion is relevant to breast cancer patients. However, the HRT data may provide some answers to this question as well. Although many oncologists recommend against their patients using HRT, this position is not without controversy and recent studies have been unable to demonstrate that HRT decreases survival in breast cancer patients (25). Thus, since there are no convincing data that HRT has a detrimental effect on the survival of breast cancer patients, it seems highly unlikely that soy would.

Conclusion

Only intervention studies in which the effect of soy consumption on the survival of Western breast cancer patients is examined can definitely determine whether soyfoods are contraindicated for such women. Because this type of research is difficult and expensive to conduct, and may not be approved for ethical reasons, it is unlikely that such trials will be forthcoming. Furthermore, even if this research was undertaken, the results would not be known for many years. Alternatively, some insight may be gained by studying the effects of soy on markers of breast cancer risk in both healthy women and breast cancer survivors. Unfortunately, Asian epidemiologic studies focused on diet and the survival of breast cancer patients may not help to resolve this issue because these studies would involve subjects who have consumed soy throughout their life, not beginning as an adult after having been diagnosed with breast cancer. Until further data are available, in the opinion of this author, the evidence does not justify recommending that breast cancer patients who enjoy partaking of soyfoods stop doing so, nor do they justify recommending that breast cancer patients specifically begin soy consumption solely for the purpose of preventing recurrence and enhancing survival. Therefore soy intake recommendations for breast cancer patients are similar to those for healthy women. Overall the evidence suggests that the intake of approximately 15 g (range, 10 to 25 g) of soy protein and 50 mg (range, 30 to 100 mg) of isoflavones per day is safe and has the potential to exert health benefits. This amount of soy protein and isoflavones is provided by approximately two servings of traditional soy foods.

Is it a matter of dose and form of soy?

Often statements about breast cancer patients and soy emphasize that only large amounts of soy or pills are likely to be harmful. However, the evidence does not appear to be consistent with this perspective. In the study by Petrakis et al. cited previously in the case against soy, subjects consumed 38 g of soy protein isolate per day, which provided about 80 mg of isoflavones. This is certainly a significant amount of soy protein, far more than the approximately 8-10 g Japanese women typically consume (26). However, the more relevant issue is the 80 mg of isoflavones. This amount is found in only about 2-3 servings of soy, and is only a little more than twice the average daily intake in Japan. Thus, this would not be considered excessive isoflavone exposure. Furthermore, in the other human study that raised concerns by Hargreaves et al., subjects consumed 60 g of textured vegetable protein that contained only 45 mg (the amount found in about 5 ounces of tofu) of isoflavones per day, a rather modest amount (14). Also, as already mentioned, in vitro, higher genistein concentrations inhibit the growth of ER+ breast cells, whereas lower concentrations are stimulatory. Therefore, if soy is problematic, the problem is not specifically a result of excessive consumption. In regard to pills versus soyfoods, as noted above, the two human studies raising most concern used soy protein, not isolated isoflavones. Furthermore, in ovariectomized mice, soy protein was shown to stimulate tumor growth to a similar extent as isolated genistein (11). Conversely, isolated genistein (not soy protein or foods) inhibited tumor growth in intact mice (17,18), and isoflavone supplements (not soy protein or foods) had a favorable effect on breast tissue density in postmenopausal women (21). Although the use of pills can be debated on several grounds, the evidence suggests that in regard to breast cancer risk, equivalent amounts of isoflavones from pills and foods will produce similar effects.

Soy and Tamoxifen?

There is ample reason to speculate that soy might be contraindicated for women on tamoxifen. However, Gotoh et al. found that tamoxifen and a diet containing 10% miso synergistically inhibited the development of chemically induced mammary tumors in rats (15). Miso is a fermented soybean paste. Furthermore, in a follow up experiment, when treatment was delayed until tumors had been allowed to grow for several weeks, the combination treatment inhibited growth by approximately 50% whereas tamoxifen alone was ineffective (15). Recently, Constantinou found that a diet containing approximately 16% soy protein and tamoxifen additively inhibited the development of chemically induced mammary tumors (27). Clinical decisions shouldn’t be based on animal data, but these two studies suggest research examining the effect of soy on the efficacy of tamoxifen should be rigorously pursued. Isoflavones:

More than Phytoestrogens

Isoflavones are often referred to as phytoestrogens because they bind to estrogen receptors. It is clear however that not all ligands that bind to estrogen receptors have similar physiological effects. Receptor binding is only one small part of the story. The shape of the ligand-receptor complex and how this complex interacts with activation factors in the cell, and DNA, determines the overall effect on cells (28,29). Thus, it may be more appropriate to refer to the estrogen-like, rather than estrogenic effects, of isoflavones. Furthermore, two very important observations are that isoflavones bind with much greater affinity to estrogen receptor beta (ER-ß) than estrogen receptor alpha (ER-a), and stimulate transcriptional activity with much greater potency when bound to ER-ß than ER-a (29,30).
Until recently, the scientific community understood there to be only one type of estrogen receptor. But in 1996, Swedish researchers identified a second estrogen receptor, which they named ER-ß, to distinguish it from the original estrogen receptor, ER-a (31). These receptors have different tissue distributions, so for example, ER-ß predominates in injured coronary vessels whereas ER-a predominates in the uterus. This suggests that isoflavones are natural selective estrogen receptor modulators (SERMs). In contrast to estrogen, which exerts estrogenic effects on all tissues and as a result dramatically raises endometrial cancer risk, SERMs, such as the drugs tamoxifen and raloxifene, have estrogenic effects in some tissues, but either no effects or antiestrogenic effects in other tissues.
The ideal SERM would have antiestrogenic effects on the breast, estrogenic effects on the bone, and either no effects or antiestrogenic effects on the uterus. Isoflavones have estrogenic effects on coronary vessels (32) but not on the endometrium (33).Therefore, isoflavones do qualify as SERMs. But their effect on breast tissue is still unclear.
Bear in mind though that as noted previously, isoflavones also possess nonhormonal properties; for example, they exert antioxidant effects under some experimental conditions and influence the activity of enzymes involved in the metabolism of estrogen, and that regulate cell growth and differentiation (34,35). Thus, isoflavones are more than phytoestrogens and may exert biological effects that have little to do with binding to the estrogen receptor. Consequently, even referring to isoflavones as SERMs doesn’t fully describe their potential biological actions.
Used with permission from the Vegetarian Nutrition DPG.

Source : vegetarianism & vegetarian nutrition