Top 10 nutrients for staying healthy at Christmas Written by Sophie Tully BSc (Hons) MSc

Winter is often a particularly tough time for the body. First, we find ourselves fending off a barrage of bugs that attack from every angle, then comes Christmas - and the season of indulgence often leaves us feeling below par and deficient in more than just sunlight!

To help you stay healthy this Christmas, it really is important to make sure your diet is rich in healthy, natural foods and that you get outside in daylight as often as possible. In addition, there are a number of nutrients that can help you stay feeling your best throughout the festive season, all of which have extra cancer fighting properties.

Here are my top 10 nutrients for feeling your best at Christmas.

1        1)      Curcumin

    The ‘active’ ingredient in the delicious spice turmeric, curcumin is one of those amazing and               powerful nutrients that seem to help almost all systems and functions of the body. With
    potent anti-inflammatory benefits and antioxidant properties, adding some turmeric to foods               containing fat or taking a good quality, solubility-enhanced supplement is an excellent way
    to help boost your immune system and support your body’s ability to detoxify. Curcumin has also       been heavily researched in cancer studies and has been shown to help reduce treatment
    resistance and side effects and boost cancer cell sensitivity to treatment. If you are undergoing             treatment, it is best to stop taking this for a day or so before and after to a
    void possible interactions.

   Our recommendation – check out Longvida Curcumin, a highly bioavailable and excellent                  curcumin product available soon from Igennus.

  (Basnet & Skalko-Basnet, 2011; Li & Zhang, 2014; Yallapu, Jaggi, & Chauhan, 2012)

2       2)    Vitamin D

   Good levels of Vitamin D are essential for optimal health and since we don’t get adequate sunlight      in the UK in winter, a supplement containing 400-1000IU is an important addition to any
   winter nutrition regime. Vitamin D’s role in immune health, mood balance and maintaining healthy    cells and bones make it an essential addition to my top 10 list. Significant research also links
   vitamin D to reduced inflammation and improved cancer outcomes. Many people with cancer have    very low levels of Vitamin D so make sure your GP tests your levels and that you supplement to  
   achieve 50-100ng/ml of blood.

  Our recommendation – we love BetterYou Vitamin D oral sprays, but many of the Igennus fish oils     also contain excellent doses of vitamin D.

  (Deeb, Trump, & Johnson, 2007; Feldman, Krishnan, Swami, Giovannucci, & Feldman, 2014;  
  Garland et al., 2006; Trump & Johnson, 2011)

3
  3)     Omega-3

 Healthy fats are really important at this time of year as the immune system, inflammatory pathways  and our mental health and cell structure all rely on the right balance of fats to function properly. In    winter we tend to crave ‘comforting’ carbohydrate-rich foods and at Christmas we tend to                  overindulge in sweets, treats and omega-6 rich party foods. This can dramatically upset
 the delicate balance of long-chain fats in the body. Low levels of the omega-3 fats EPA and DHA      are also very common in people with cancer, so if you are not eating oily fish regularly (at least 2-3    times per week), it is important that you take a good quality EPA-rich fish oil to top up your long-      chain omega-3 levels. Testing fatty acid levels via a simple blood spot, home kit is a great way to    ensure you are getting the right type and amount of healthy fats in your diet. Opti-O-3 kits available  from Igennus come with a free consultation to discuss your results!

 Our recommendation – Igennus Pharmepa Restore or Pharmepa Maintain. If you are vegetarian,  Echiomega, a natural plant source of SDA which supports EPA levels better than flax seed oil, is for  you.

 (Berquin, Edwards, & Chen, 2008; Gleissman, Johnsen, & Kogner, 2010; Jing, Wu, & Lim, 2013;  Laviano, Rianda, Molfino, & Rossi Fanelli, 2013; MacLean et al., 2006; Rose & Connolly, 1999)

4     4)      Pre and Probiotics

 The gut contains a delicate and highly diverse ecosystem that works within us to help regulate mood,  immune function and detoxification, as well as nutrient digestion and absorption. Much like vitamin  D and omega-3s, having unhealthy gut bacteria levels has been linked with everything from clinical  depression and Alzheimer’s to obesity and yes, cancer. A really good probiotic supplement, together  with lots of lovely fibre-rich foods can help ensure your digestive health is looked after, whilst also  helping to protect against the potential negative effects of an over-indulgent festive season, or cancer  treatment, on your digestive health.

 Our recommendations – we are big fans of the work they do over at Optibac Probiotics.  Supplementing may not be suitable for those with cancers affecting the blood.

 (de Moreno de LeBlanc, Matar, & Perdigón, 2007; Fotiadis, Stoidis, Spyropoulos, & Zografos, 2008;  Khan, Khurshid, Khan, & Alshamsan, 2013)

5     5)      Ubiquinol

 Low energy is a common complaint in the winter months and often a significant side effect of cancer  treatment. Increased alcohol consumption and poorer nutrition over the Christmas period can also  leave us feeling less fresh and full of beans than normal, and can even affect sleep quality.  Ubiquinol, the active form of coenzyme Q10, is a fantastic addition to a healthy supplement regime  if you do struggle with energy levels. Ubiquinol is also a potent antioxidant that helps support high  oxidative stress and has been shown to help fight many mechanisms involved in cancer progression.

 Our recommendations – VESIsorb Ubiquinol – available from Igennus.

 (Dhanasekaran & Ren, 2005; Reuter, Gupta, Chaturvedi, & Aggarwal, 2010; Yamamoto &  Yamashita, 1997)

6     6)      Plant antioxidants and polyphenols

A plant-based diet is consistently linked with health and happiness and research suggests we should ideally be consuming 10+ portions of fruit and vegetables daily. Whilst this may not be realistic for many of us, making sure we eat as many different veggies as possible and a portion or two of fruit each day is essential for maintaining a healthy mood, immune system, warding off illness and fighting disease. Choosing foods that are all colours of the rainbow and eating both raw and lightly cooked veg is the best way to nourish your body and stay healthy this winter. Try to get at least 5 cupped handfuls of fruit and veg every day. If you are fighting cancer then you may wish to try increasing your intake of lycopene (cooked tomato), resveratrol (red grapes), sulforaphane (broccoli, Brussels sprouts and other cruciferous veg), pomegranate and green tea as well as eating lots of herbs and spices, as these are all reported to help fight cancer.

Our recommendations – try to eat a rainbow of organic (ideally home-grown), seasonal fruits and veg, getting as many different types as you can daily. Check out Pukka Herbs and Amazing Grass for powdered plant complexes that can be added to water if your appetite is low. Terra Nova and Wild Nutrition also do some lovely plant-derived nutrient complexes in capsules.

(Asensi, Ortega, Mena, Feddi, & Estrela, 2011; Link, Balaguer, & Goel, 2010; Ramos, 2008)

7    7)      B Vitamins

B-vitamins are essential for energy production and metabolism but also play an important role in combatting oxidative stress and helping protect against high emotional and physical stress. B-vitamins are naturally derived from green vegetables, beans and pulses and good quality animal proteins, but for some people topping up with a good quality, pre-methylated, highly bioavailable B-vitamin complex, is the easiest way to get the extra support needed during times of added stress.

Our recommendations – Igennus Super B-complex.

(Audhya, 2012; Mamede et al., 2011; Plazar & Jurdana, 2010)

8    8)      Beta glucans

If you do find yourself at the mercy of every bug and infection going around, then including lots of the immune-boosting beta glucans in your daily diet can help. These are found in high quantities in oats and certain mushrooms including reishi, shiitake and maitake. Beta glucans have been heavily researched as a cancer treatment with lots of very positive results. Beta-glucans are also great for helping to regulate blood sugars, something we could all use a little help with post-Christmas feast!

Our recommendations – eat oats and exotic mushrooms regularly throughout the week. Those needing a little extra support check out Hifas da Terra, an excellent medicinal mushroom company.

(Aleem, 2013; Chan, Chan, & Sze, 2009; Manzi & Pizzoferrato, 2000; Yoon, Koppula, & Lee, 2013)

9    9)      MCT oils

MCT stands for medium chain triglyceride, a type of fat that the body cannot store and so uses as an efficient fuel source. Including lots of MCTs in your daily diet, such as those from coconut, sustainable palm and organic dairy fats can help you ward off infection, boost immune function and even lose a little weight. For those following a low carbohydrate diet, MCTs are a great additional fuel source that help support brain function and energy levels whilst maintaining ketosis.

Our recommendation – as chance would have it we have lots of left over stock of MCT oil from a recent cancer clinical trial – it’s available from our shop now and at a great price!

(Dayrit, 2014; St-Onge, Bosarge, Goree, & Darnell, 2008)

1    10)   Protein

It’s all about mince pies and mulled wine at this time of year but for many, even those not fighting cancer, it is also a very stressful time, making it important that you are getting plenty of healthy protein-rich foods in your diet.  Consuming at least 2-3 x the size of your palm of outdoor reared, naturally fed, organic protein sources from both animals and plants daily, will help ensure you meet your protein needs. If you are unwell, fighting cancer or particularly stressed, you may need to increase this, as protein is important for healthy immune and stress responses as well as helping to reduce the negative effect of high sugar foods on your energy, wellbeing and sleep.

We recommend – finding a good grass fed meat box company such as Green Pasture Farms, Fields and Flower, Eversfield Organic (there are so many these days) or a good local farm shop or health food company where you can source naturally reared and fed animal and plant proteins. Slow cooking the cheaper cuts of meat is a great way to create a delicious wintery dish, whilst locking in all of the nutrients and keeping this cost-effective.

Sophie is a Master’s degree qualified clinical nutrition scientist with specialist qualifications in nutritional support for patients before, during and after cancer treatment and a background in cancer research biology. Sophie has helped a number of cancer patients manage their condition through natural co-therapies and lifestyle interventions.

Aleem, E. (2013). beta-glucans and their applications in cancer therapy: Focus on human studies. Anti-Cancer Agents in Medicinal Chemistry, 13(5), 709–719. https://doi.org/10.2174/1871520611313050005

Asensi, M., Ortega, A., Mena, S., Feddi, F., & Estrela, J. M. (2011). Natural polyphenols in cancer therapy. Critical Reviews in Clinical Laboratory Sciences, 48(5–6), 197–216. https://doi.org/10.3109/10408363.2011.631268

Audhya, T. (2012). Role of B vitamins in biological methylation. Health Diagnostics and Research Institute, 1–20. Retrieved from papers3://publication/uuid/F6459AB1-3DEF-49EA-B765-A2CBEB676E66

Basnet, P., & Skalko-Basnet, N. (2011). Curcumin: An anti-inflammatory molecule from a curry spice on the path to cancer treatment. Molecules. https://doi.org/10.3390/molecules16064567

Berquin, I. M., Edwards, I. J., & Chen, Y. Q. (2008). Multi-targeted therapy of cancer by omega-3 fatty acids. Cancer Letters. https://doi.org/10.1016/j.canlet.2008.03.044

Chan, G. C.-F., Chan, W. K., & Sze, D. M.-Y. (2009). The effects of beta-glucan on human immune and cancer cells. Journal of Hematology & Oncology, 2, 25. https://doi.org/10.1186/1756-8722-2-25

Dayrit, F. M. (2014). Lauric acid is a medium-chain fatty acid, coconut oil is a medium-chain triglyceride. Philippine Journal of Science, 143(2), 157–166.

de Moreno de LeBlanc, A., Matar, C., & Perdigón, G. (2007). The application of probiotics in cancer. The British Journal of Nutrition, 98 Suppl 1(3), S105–S110. https://doi.org/10.1017/S0007114507839602

Deeb, K. K., Trump, D. L., & Johnson, C. S. (2007). Vitamin D signalling pathways in cancer: potential for anticancer therapeutics. Nature Reviews. Cancer, 7(9), 684–700. https://doi.org/10.1038/nrc2196

Dhanasekaran, M., & Ren, J. (2005). The emerging role of coenzyme Q-10 in aging, neurodegeneration, cardiovascular disease, cancer and diabetes mellitus. Current Neurovascular Research, 2(5), 447–59. https://doi.org/10.2174/156720205774962656

Feldman, D., Krishnan, A. V., Swami, S., Giovannucci, E., & Feldman, B. J. (2014). The role of vitamin D in reducing cancer risk and progression. Nature Reviews Cancer, 14(5), 342–357. https://doi.org/10.1038/nrc3691

Fotiadis, C. I., Stoidis, C. N., Spyropoulos, B. G., & Zografos, E. D. (2008). Role of probiotics, prebiotics and synbiotics in chemoprevention for colorectal cancer. World Journal of Gastroenterology. https://doi.org/10.3748/wjg.14.6453

Garland, C. F., Garland, F. C., Gorham, E. D., Lipkin, M., Newmark, H., Mohr, S. B., & Holick, M. F. (2006). The role of vitamin D in cancer prevention. American Journal of Public Health. https://doi.org/10.2105/AJPH.2004.045260

Gleissman, H., Johnsen, J. I., & Kogner, P. (2010). Omega-3 fatty acids in cancer, the protectors of good and the killers of evil? Experimental Cell Research. https://doi.org/10.1016/j.yexcr.2010.02.039

Jing, K., Wu, T., & Lim, K. (2013). Omega-3 polyunsaturated fatty acids and cancer. Anti-Cancer Agents in Medicinal Chemistry, 13(8), 1162–77. https://doi.org/10.2174/18715206113139990319

Khan, A. A., Khurshid, M., Khan, S., & Alshamsan, A. (2013). Gut microbiota and probiotics: Current status and their role in cancer therapeutics. Drug Development Research. https://doi.org/10.1002/ddr.21087

Laviano, A., Rianda, S., Molfino, A., & Rossi Fanelli, F. (2013). Omega-3 fatty acids in cancer. Current Opinion in Clinical Nutrition and Metabolic Care, 16(2), 156–61. https://doi.org/10.1097/MCO.0b013e32835d2d99

Li, Y., & Zhang, T. (2014). Targeting cancer stem cells by curcumin and clinical applications. Cancer Letters. https://doi.org/10.1016/j.canlet.2014.01.012

Link, A., Balaguer, F., & Goel, A. (2010). Cancer chemoprevention by dietary polyphenols: Promising role for epigenetics. Biochemical Pharmacology. https://doi.org/10.1016/j.bcp.2010.06.036

MacLean, C. H., Newberry, S. J., Mojica, W. a, Khanna, P., Issa, A. M., Suttorp, M. J., … Morton, S. C. (2006). Effects of omega-3 fatty acids on cancer risk: a systematic review. JAMA : The Journal of the American Medical Association, 295(4), 403–415. https://doi.org/10.1001/jama.295.4.403

Mamede, A., Tavares, S., Abrantes, A., Trindade, J., Maia, J., & Botelho, M. (2011). The role of vitamins in cancer: a review. Nutrition and Cancer, 63(4), 479–494. https://doi.org/10.1080/01635581.2011.539315

Manzi, P., & Pizzoferrato, L. (2000). Beta-glucans in edible mushrooms. Food Chemistry, 68(3), 315–318. https://doi.org/10.1016/S0308-8146(99)00197-1

Plazar, N., & Jurdana, M. (2010). Hyperhomocysteinemia and the role of B vitamins in cancer. Radiology and Oncology, 44(2), 79–85. https://doi.org/10.2478/v10019-010-0022-z

Ramos, S. (2008). Cancer chemoprevention and chemotherapy: Dietary polyphenols and signalling pathways. Molecular Nutrition and Food Research. https://doi.org/10.1002/mnfr.200700326

Reuter, S., Gupta, S. C., Chaturvedi, M. M., & Aggarwal, B. B. (2010). Oxidative stress, inflammation, and cancer: how are they linked? Free Radical Biology & Medicine, 49(11), 1603–16. https://doi.org/10.1016/j.freeradbiomed.2010.09.006

Rose, D. P., & Connolly, J. M. (1999). Omega-3 fatty acids as cancer chemopreventive agents. Pharmacology & Therapeutics, 83(3), 217–244. https://doi.org/http://dx.doi.org/10.1016/S0163-7258(99)00026-1

St-Onge, M.-P., Bosarge, A., Goree, L. L. T., & Darnell, B. (2008). Medium chain triglyceride oil consumption as part of a weight loss diet does not lead to an adverse metabolic profile when compared to olive oil. Journal of the American College of Nutrition, 27(5), 547–52. https://doi.org/10.1016/j.bbi.2008.05.010

Trump, D. L., & Johnson, C. S. (2011). Vitamin D and cancer. Vitamin D and Cancer. https://doi.org/10.1007/978-1-4419-7188-3

Yallapu, M. M., Jaggi, M., & Chauhan, S. C. (2012). Curcumin nanoformulations: A future nanomedicine for cancer. Drug Discovery Today. https://doi.org/10.1016/j.drudis.2011.09.009

Yamamoto, Y., & Yamashita, S. (1997). Plasma ratio of ubiquinol and ubiquinone as a marker of oxidative stress. In Molecular Aspects of Medicine (Vol. 18). https://doi.org/10.1016/S0098-2997(97)00007-1

Yoon, T. J., Koppula, S., & Lee, K. H. (2013). The effects of beta-glucans on cancer metastasis. Anti-Cancer Agents in Medicinal Chemistry, 13(5), 699–708.

Old drugs and new theories: Discovering a healthier way to control my cancer at Yes to Life conference

Sitting on the train from Edinburgh to London, I was contemplating the Yes to Life conference that I'd be attending. Searching for new ways to fight my own illness, I expected it to be interesting and informative and I was eager to meet other people whose philosophy on dealing with their cancer might be similar to my own; but the reality was so much more than I had anticipated.

From the moment I entered the conference hall I was immediately aware of the positive energy in the room.  Many of the attendees were being treated for cancer and there was a large number of health professionals representing different aspects of cancer treatment and support.  The audience were animated and smiling; this was going to be a memorable event.

When I was diagnosed with advanced Ovarian Cancer in January 2015 I immediately met a wall of negativity.  Poor statistics and no options other than chemotherapy seemed to be the standard response to any questions I had. I found it emotionally exhausting to be constantly fighting against the accepted treatment protocols. How uplifting, therefore, to find a gathering of lively, energetic people who had come together to listen to six extraordinary speakers, each with a common purpose; to share their personal experiences of researching, treating or beating cancer.  Each speaker spoke with passion and an in-depth knowledge about their particular topic. During the morning sessions it was fascinating to have the metabolic theory of cancer explained step-by-step and in such a way that an unscientific listener (such as I!) could comprehend.

After lunch, (which was delicious), three further speakers related their own approaches to treatment and/or taking control of their treatment by constant research and perseverance.  Having had a consultation at the Care Oncology Clinic the previous day, I was delighted to listen to one of their doctors explaining again the promising results they were seeing through prescribing a cocktail of safe and well-tolerated, re-purposed drugs; this is a refreshing approach and a far cry from my own experiences to date. It was impossible not to admire the courage and determination of the latter two speakers, who had both defeated cancer and were each shining examples of health and vitality.  Firstly, Patricia Daly explained the benefits of a Ketogenic diet and how she had successfully adopted such a regime in her own fight against cancer; her message certainly made me appreciate that what we consume can have an adverse effect on our bodies and the potential to starve, and consequently kill, cancer cells by adapting one’s diet, is a very appealing premise.  Jane McLelland was the final speaker and I owe her a personal debt of gratitude as it was through her wonderful Facebook page that I heard about this conference.  Her own triumphant story moved many of the audience to tears and I hope she will go on to speak at many more events; she is truly inspirational.

It was a wonderful day and I was so glad to have been there and to have shared it with so many positive people. I returned home with renewed energy and determination and I have already amended my diet and commenced my cocktail of re-purposed medicines!

We are extremely fortunate that in 2016, there is a growing realisation that we don’t have to wait years for alternative cancer treatments; they are already available and I am so grateful to the Yes To Life charity for organising such a remarkable event and for bringing so many amazing people together.  Please may we have another one soon!

Written by Jane Waygood

A Mother’s Story – Virna Baillie

I have 3 amazing boys Oliver Max and Jordan. Big strapping lads full of fun and life, girls, gym and lots of mess.  Jordan my youngest was my brightest star. I love all my boys, but somehow with Jordan we just connected more. He made me laugh; he was the master of charm; good-looking and mischievous.

For some deep down reason which I can’t really explain, I always worried more about Jordan. Not because he gave me reason to, but I had an overwhelming fear of loss where he was concerned.

In December 2014 I looked at Jordan and panicked “What's wrong with my boy, something was wrong. His face looked puffy and his eyes heavy.  But hey, this was a busy 18 year old, with an amazing zest for life. Late nights and early mornings; a new college course just started and a healthy social life.

But it was more than that! I sent a picture of Jordan to my friend Trish and asked her "Does my Jordan look ok to you?"  She answered "Yes maybe a bit tired and he has just had a cold". She was right and Christmas was soon upon us.  Jordan loved his food. He ate like a giant.  However, that Christmas Jordan never finished his dinner. "I’m full Mum". I felt sick with panic. 

However, Christmas came and went. Then on 30 January 2015, my brother’s birthday, Jordan complained about a pain in his ribs. He was still able to mess around with his friends and his appetite seemed fine but I thought it best to get it checked so booked a Doctor’s appointment. The doctor’s initial prognosis was a floating hernia.  Jordan did a lot of sport: running, boxing and spent a lot of time at the gym. She suggested booking an ultrasound scan.

Meanwhile, his pain was getting worse and when he came home from college barely able to walk, I took him straight to the Royal Free hospital.  I felt physically sick and just wanted to know what was wrong with my boy.   He was seen by two surgeons and had a number of blood tests and was then given the all clear to go home. Bloods were all normal and his swollen spleen was put down to a sore throat he had just after Christmas.

I didn't buy it. I don't know why I had this ingrained fear.  Was there a major heartache and trouble ahead? I was so fearful for him.

Jordan’s scan appointment arrived and I had to wait outside as he didn’t want me to come in with him. I felt frozen sitting waiting and when the nurse suggested I call the Doctor the next day for the scan results, every alarm bell went off in my head, in my gut – ‘Why on earth would she say that?’ ‘Why so quick?’

I called the GP early the next morning but was told the results were not yet there. I felt relieved – if there was something wrong, the urgency would surely mean the results would be ready.  I slid into a selfish denial which now I beat myself up about continuously.

My relief was short lived – until that Thursday in March.

I came home from shopping and went to my bedroom, took a deep breath and called the surgery, but still no results.  This was nearly 2 weeks now since his scan.  This was ridiculous and so frustrating.  So I took the bull by the horns and called the scan company myself.  They told me that they had faxed my GP the results the following morning as an urgent next day referral. 

My head buzzed, my vision blurred and panic consumed every inch of my being.  My mouth so dry I could barely talk, I called my GP asking where the scan results were.  She informed me that she would call me back within 5 minutes. I paced the floor, the seconds dragged on like hours and I felt sick. The phone rang.

Before she could speak I asked; "is everything ok?"

Her words back to me: "Not really"

"What's the problem"? I asked

“Jordan has either a really serious stomach infection or cancer.  I'll make Jordan a referral to the cancer center at the UCH.” I put the phone down unable to hear anything other than the word ‘cancer’.

I called my Mum, his Dad, anyone who could calm my mind. I was hysterical.  I was in bits:

 “Not my boy, not my beautiful Jordan, come on God not this.  I can't, I can't face this” the mounting fear suffocating me.

“How on earth would I tell Jordan?  How would I put one foot in front of the other, or learn to be brave?  How can that word ‘cancer’ have so much power?  How can cancer come into our lives and rip my son’s life apart - steal his carefree spirt, 18 years old and just starting out; a young man about to be robbed  by this disgusting disease.

              My heart and soul felt broken. How can a parent manage this journey with their child?