Researched-Based Wellness Education
In alignment with my insatiable curiosity, I’ve begun writing about topics that can improve overall health as empowerment for you. There is an obvious slant to these topics; cancer prevention and treatment. I believe food is our most powerful tool to strengthen our immune systems against the environmental toxins with which we are constantly being bombarded and it seems to me that it just makes sense seeing as what you eat becomes your blood. So think about it…is what you’re eating supporting your long-term health goals?
September 8, 2022
Fruits in Focus: Berries
What is your favorite fruit? If I were stuck on an island and could only eat one thing for the rest of my life it would be berries. I simply love them. But perhaps you’ve shied away from fruit because of the confusion between the sweet taste and trying to maintain low blood sugar levels and/or treat glucose intolerance. Don’t let the delicious and sweet taste hoodwink you into thinking fruit should be avoided. Consider the 2019 study concluded that eating two cups of red raspberries with a meal high in carbohydrates reduced post-meal insulin levels! Certain fruits have been found to be deeply hydrating, packed with cancer-fighting nutrients known as phytochemicals, anti-inflammatory, anti-microbial, and can even balance blood sugar due in part to its high fiber content. Some even refer to organically grown fruit as structured water; perfectly designed deep hydration created by nature without pollution or contamination from human sources. Fruit is also considered a prebiotic, a food that feeds and supports the good bacteria in your gut, improves digestion, relieves constipation, and aides in detoxification while also supporting liver function. Increasing the efficiency and health of your microbiome, the heart of your immune system, is paramount for wellness. While there should be a focus on maintaining healthy blood glucose levels and eating a low-glycemic index diet, there’s always room for fruit on your menu regardless of your state of health.
Many fruits have special anti-cancer benefits. Of note are berries, particularly blueberries.
Blueberries, are not only IMO delicious, but also packed with fiber, vitamins, minerals, antioxidants, have been linked to improved blood sugar control, but more importantly have been shown to prevent and inhibit cancer in multiple studies. A 2019 study found that blueberry extract was a powerful radiosensitizer and increased the effectiveness of radiation when treating cervical cancer. According to a February 2022 study blueberry extract demonstrated selective anticancer behavior in C6 glioma (brain) rat cells. This includes targeting and decreasing viability and proliferation of C6 cells, decreasing colony size, and a reduction of oxidative stress.
Another phytochemical found in blueberries (and grapes) is pterostilbine or PTE. PTE is more bioavailable and stays in the body longer than resveratrol. In a March 2021 study, researchers explored the activity of PTE and found extraordinary potential for it to be used as a therapeutic agent against glioma cells. In the study, PTE induced an overproduction of ROS (reactive oxygen species) a factor in inducing cell death or apoptosis. PTE also reduced tumor volume, inhibited proliferation and increased median survival. In a 2015 study, PTE was also shown to sensitize colorectal cancer cells to the common treatment of 5-flurouracil (5-FU). This is particularly positive as 5-FU has demonstrated resistance and toxicity at high doses, especially when ER-β protein is expressed. This demonstrates further support of incorporating phytonutrients, particularly PTE via blueberries into your diet.
Research is continuing to grow in support of fruit in the anti-cancer diet. Despite its sweet and delicious flavor fruit actually can help control insulin levels and the high fiber content helps with constipation caused by medications. It can help with hydration and improve microbiome health. Fruit definitely has a role in an anti-cancer, anti-inflammation diet that prioritizes portion control and nutrient balance with every meal. No, I don’t have a cancer diagnosis, but with all of these benefits is it any wonder why I put a cup of wild blueberries in my smoothie every time?
Written in collaborative partnership with Patrice Surley, MH, NC www.patricesurley.com/
Sources:
da Silveira LM, Pedra NS, Bona NP, Spohr L, da Silva Dos Santos F, Saraiva JT, Alvez FL, de Moraes Meine B, Spanevello RM, Stefanello FM, Soares MSP. Selective in vitro anticancer effect of blueberry extract (Vaccinium virgatum) against C6 rat glioma: exploring their redox status. Metab Brain Dis. 2022 Feb;37(2):439-449. doi: 10.1007/s11011-021-00867-5. Epub 2021 Nov 8. PMID: 34748129.
Davidson, K.T., Zhu, Z., Bai, Q. et al. Blueberry as a Potential Radiosensitizer for Treating Cervical Cancer. Pathol. Oncol. Res. 25, 81–88 (2019).
Gao, Haijun & Liu, Ziqiang & Xu, Weidong & Wang, Qunhui & Zhang, Chaochao & Ding, Yaonan & Nie, Weiguang & Lai, Jiacheng & Chen, Yong & Huang, Haiyan. (2021). Pterostilbene promotes mitochondrial apoptosis and inhibits proliferation in glioma cells. Scientific Reports. 11. 10.1038/s41598-021-85908-w.
Johnson SA, Arjmandi BH. Evidence for anti-cancer properties of blueberries: a mini-review. Anticancer Agents Med Chem. 2013 Oct;13(8):1142-8. doi: 10.2174/18715206113139990137. PMID: 23387969.
Tolba, M., Abdel-Rahman, S. Pterostilbine, an active component of blueberries, sensitizes colon cancer cells to 5-fluorouracil cytotoxicity. Sci Rep 5, 15239 (2015). https://doi.org/10.1038/srep15239
Xiao D, Zhu L, Edirisinghe I, Fareed J, Brailovsky Y, Burton-Freeman B. Attenuation of Postmeal Metabolic Indices with Red Raspberries in Individuals at Risk for Diabetes: A Randomized Controlled Trial. Obesity (Silver Spring). 2019 Apr;27(4):542-550. doi: 10.1002/oby.22406. Epub 2019 Feb 14. PMID: 30767409.
October 17, 2022
Fruits in Focus: Proteolytics
No Proteolytics are not Dinosaurs; Bring on the Fruit!
As discussed in the post on berries, fruit’s deliciously sweet taste is not the only reason to include it in your diet. This post addresses the power of including proteolytics in your anti-cancer diet. Research is finding proteolytics helpful in the prevention and treatment of cancer. So what are they? Proteolytics are enzymes that aid in digestion by breaking down proteins into peptides and amino acids. They are also essential for many vital processes including cell division, immune function, and blood clotting. While the human body produces these enzymes in the pancreas and stomach, they are also found in fruits including pineapple, kiwi, and papaya.
Pineapples contain the protein-digesting enzyme, bromelain. In recent years, studies have shown that bromelian acts systematically to modulate key metabolic pathways that support malignancy. Bromelain has a direct impact on cancer cells and their micro-environment, as well as in the modulation of immune, inflammatory and haemostatic (blood vessel) systems. Over 30 years ago, a study revealed that bromelain blocks the tumor feeding prostaglandin PGE2. The results were replicated and by supressing this inflammatory hormone-like fatty acid, tumor growth and invasion, pain, and angiogenesis resulting in increased immune function. In 2001, Norwegian neurooncologists introduced research demonstrating that bromelian reduces glioma migration, adhesion, and invasion into healthy tissue. Bromelian can also protect healthy brain tissue from radiation by decreasing levels of TGF-beta, a cytokine party responsible for necrosis and immune system suppression. It was also found to reduce radiation side-effects including skin irritation, mouth sores, swallowing issues, nausea, vomiting and associated weight loss, stomach pain, fatigue, headache, depression, and mental function. Increasing quality of life for anyone experiencing cancer treatment is so helpful for the patient and caregivers. Bromelain can do that.
Various studies have found bromelian to be anti-edematous, anti-inflammatory, anti-cancerous, anti-thrombotic, anti-fibrinolytic, and to facilitate the death of apoptotic cells. Plus, pineapple contains all sorts of vitamins, minerals and antioxidants but is particularly high in vitamin C, and manganese, which are helpful to include in an anti-cancer diet. There are so many incredibly beneficial qualities of pineapple to your diet today and not just as a garnish on your favorite tropical cocktail.
Kiwi fruit contains the proteolytic enzyme actinidin and shares some of these same immune boosting benefits. Eating kiwifruit has prebiotic effects which increase beneficial gut microbiota and, in turn, lowers inflammation. A recent study found a dramatic increase in the beneficial gut bacteria Lactobacillus within 24 hours and Bifodobacteria within 4 days of eating kiwi. Both of these bacterial strains produce SCFAs(short-chain fatty acids) which maintain the health of the gut lining decreasing the likelihood of leaky gut, while also improving glucose and lipid metabolism. Kiwi is also high in vitamins C and E, antioxidants, fiber, and folate. Eating kiwi contributes to a healthier gut leads represents a healthier immune system necessary to combat all forms of infection.
Finally, there’s the papaya. Papaya leaf extract is being studied with regards to its anti-proliferative and apoptotic effects on breast cancer cell lines. Researchers are continuing to study this plant and discover the role phtyochemicals and potential for therapeutic exploitation may exist. In the meantime, the proteolytic enzyme in papaya, papain, helps aid protein digestion. Papaya has a soothing effect on the digestive system and can relieve constipation and upset-stomach, two common side-effects of anti-cancer therapeutic agents. Papaya is also high in vitamin C, beta-carotene, lycopene, calcium, potassium, and iron which contribute to its anti-inflammatory and anti-viral properties. So while the researchers are examining papaya’s anti-cancer properties, this proteolytic can still be utilized for a number of nutritional benefits as well as symptom relief.
Research continues to grow in support of fruit in the anti-cancer diet. Pineapple, kiwi, and papaya are natural, whole food sources of proteolytics that aid in protein synthesis and contribute to a healthy microbiome and stronger immune system. These three fruits demonstrate anti-inflammatory benefits and the research on bromelian in pineapple as a therapeutic agent against gliomas as well as limiting the effects of radiation on healthy tissues is significant. It’s easy to imagine the research continuing to grow in support of incorporating these proteolytics into a cancer prevention and treatment diet. Continue to enjoy the fruit! Next up…Mango!
Written in collaborative partnership with Patrice Surley, MH, NC www.patricesurley.com/
Sources:
Chobotova K, Vernallis AB, Majid FA. Bromelain's activity and potential as an anti-cancer agent: Current evidence and perspectives. Cancer Lett. 2010 Apr 28;290(2):148-56. doi: 10.1016/j.canlet.2009.08.001. Epub 2009 Aug 22. PMID: 19700238.
Varilla C, Marcone M, Paiva L, Baptista J. Bromelain, a Group of Pineapple Proteolytic Complex Enzymes (Ananas comosus) and Their Possible Therapeutic and Clinical Effects. A Summary. Foods. 2021 Sep 23;10(10):2249. doi: 10.3390/foods10102249. PMID: 34681298; PMCID: PMC8534447.
V L M, Ramakrishnan E, Sankaran M. Carica papaya in Cancer Prevention: An Overview. Mini Rev Med Chem. 2021;21(20):3097-3112. doi: 10.2174/1389557520666200811102622. PMID: 32781958.
Y.K. Lee et al., “Kiwifruit (Actinidia deliciosa) Changes Intestinal Microbial Profile.” Microbial Ecology in Health and Disease 23 (2012).
Zuhrotun Nisa F, Astuti M, Murdiati A, Mubarika Haryana S. Anti-proliferation and Apoptosis Induction of Aqueous Leaf Extract of Carica papaya L. on Human Breast Cancer Cells MCF-7. Pak J Biol Sci. 2017;20(1):36-41. doi: 10.3923/pjbs.2017.36.41. PMID: 29023013.