The paradox of advanced society is that we completely fail in chronic and terminal disease treatment. Cancer, heart attack, and stroke are the main causes of high mortality nowadays. At least 2.8 million people worldwide die from conditions linked to overweight & obesity every year.
Many people spend their lives in fear of those diseases and it's not a rarity when their fears come true. Life in fear is toxic by presumption. Angelina Jolie is such an example having undergone a double mastectomy and removal of ovaries and fallopian tubes she believes only thus, she could avoid a hypothetical cancer. That is her choice and I am far from criticizing, however, I fail to comprehend how a human being mutilated oneself because of fear. Louise Hay defines fear as a core reason for more than 80 different diseases and ailments. Perhaps, such cases could begin working primarily on a positive psychotherapy level.
Others spend their entire lives among different diets and - trying them all - they become experts in calories, measures, proteins, fats, and carbohydrates. They reach extremes in accuracy for everything they eat. My grandma didn't use any high-tech gadgets but everything she cooked was top-notch thanks to her pinch of love in every dish. Orthorexia Nervosa is extreme, which hardly results in health or sustainability.
Food is important and everyone understands that, but a few have started breaking it down because the sources contradict each other. Some sources claim that you have to eat a lot of proteins and less carbs, others claim the opposite, and for total confusion, some sources take away your favorite foods and introduce other repulsive and unknown to us.
So, what's that they don't tell us?
A vicious medical practice is when one's blood pressure rises doctors prescribe drugs for lowering it, totally omitting any diet change and physical activity recommendations. Soon enough the dose is being increased, and the problem worsens, as the weight goes up, and the blood vessels begin to accumulate plaque (a.k.a. cholesterol). Cholesterol is acclaimed to be the great evil and at the fragile age of 35-40 physicians lightly recommend a stent for narrowed blood vessels.
Cholesterol, however, is a consequence, not the root cause in this scenario. When food enters the human body, the digestive system has the task of breaking it down into easily digestible substances. Chemicals (toxins) get into us through food, medications, or other sources. The ingredients of real food are assimilated through processes that we have evolved throughout millenia. Our precise biocomputer finds toxins to be foreign and unknown to the body, and the only thing it can do is encapsulate them in cholesterol to avoid acute allergic and/or autoimmune reactions in every similar case. As a result of that the body has no problems with the toxins but with cholesterol, which encapsulates them. It is stored in depots like hips, thighs, belly fat (which manage to build their blood supply system, but I'll come back to that further on), and, last but not least, plaques in the blood vessels.
All this can be easily avoided, and the people could be healthy, but this way the pharmacy loses profit.
There is one, serious disease, and everybody knows about it. Cancer is a state of the body in which it starts cell overproduction. Those cells have forgotten their self-destruction "program", and they multiply out of control. Much like the above fat deposits, cancer creates its blood supply system to feed on (a process known as angiogenesis).
This similarity came to the attention of one of my lecturers at the Institute for Integrative Nutrition, Dr. Fuhrman. Following thorough examinations he came to the conclusion that there are 6 food groups, which serve in combating and preventing both obesity and cancer - the plague of the 21st century. He calls them "G-BOMBS", an acronym that you can use to remember them more easily. He recommends that you should eat them every day, making up a significant proportion of your diet.
Greens (leafy green vegetables)
- They are rich in nutrients, protect blood vessels, and reduce the risk of diabetes;
- A great tool for weight loss and are great source of protein, contain beneficial phytochemicals, are rich in folate (natural form of folic acid), calcium, and a small amount of omega-3 fatty acids;
- Buffer antioxidant pigments stimulate vision, have an anti-cancer effect, reduce inflammation, neutralize oxidative stress, and inhibit angiogenesis (the process by which tumors acquire a blood supply).
Beans (beans and legumes)
- Beans (and other legumes) are an exceptional source of nutrition, particularly in terms of carbohydrates;
- They possess anti-diabetic properties and are beneficial for weight loss due to their slow digestion, which stabilizes blood sugar levels. This stability prevents excessive hunger and cravings;
- Beans are a rich source of water-soluble fiber, which lowers cholesterol levels. The high level of resistant starch and carbs (indigestible by gut enzymes) reduces the amount of energy absorbed from food;
- The fermentation process facilitated by gut bacteria converts fibers into fatty acids, which contribute to the prevention of colon cancer. Consuming beans, peas, or lentils twice a week can reduce the risk of colon cancer by 50%. Additionally, beans protect against oral, laryngeal, pharyngeal, gastric, and renal cancers.
Onions (incl. garlic, leeks, etc.)
- The onion family, which includes onions, leeks, garlic, chives, shallots, and red onions, offers numerous health benefits. These vegetables are beneficial for both the cardiovascular and immune systems, and they have been shown to aid in preventing diabetes and cancer. The active compounds in onions are most effectively released when chopped, minced, or chewed;
- Studies have shown that consuming more onions can lead to a decrease in the risk of gastric and prostate cancers. This is believed to be due to the detoxification of carcinogens, which inhibits the growth of cancer cells by preventing angiogenesis;
- Onions are rich in flavonoids, which are beneficial antioxidants. Red onions, in particular, contain at least 25 flavonoids. These flavonoids have anti-inflammatory effects, slow the development of tumors, suppress growth, and induce the death of colon cancer cells.
Mushrooms
- Numerous studies have demonstrated a correlation between regular mushroom consumption and a reduced risk of developing breast, gastric, and colon cancers;
- A Chinese Study (2010) involving women who consumed at least 10 grams of fresh mushrooms daily (approximately one mushroom per day) revealed a 64% lower risk of breast cancer. This protective effect was even more pronounced among women who also consumed green tea daily. Premenopausal women experienced an 89% reduced risk, while postmenopausal women showed an 82% reduction;
- White cultivated mushrooms, oyster mushrooms, Shiitake, Maitake, and Reishi mushrooms possess anti-cancer, anti-inflammatory, immune-stimulating, DNA damage-preventing, growth-inhibiting, programmed cell death-inducing, and angiogenesis-inhibiting properties;
- Mushrooms are unique in containing aromatase inhibitors, which block the production of estrogen and contribute to breast cancer prevention
- It is crucial to emphasize that mushrooms should only be consumed after cooking. Some mushrooms contain potentially carcinogenic substances (such as agaritine) that are significantly reduced in concentration after cooking.
Berries
- Blueberries, strawberries, and blackberries are nutritional powerhouses. Naturally sweet and juicy, they are low in sugar and high in essential nutrients. Their vibrant colors serve as a testament to their rich antioxidant content, primarily derived from flavonoids and vitamins.
- Beyond their anti-cancer properties, these berries contribute to cardiovascular health by mitigating blood pressure, reducing inflammation, and preventing DNA damage. They also inhibit tumor angiogenesis and stimulate a person’s antioxidant enzymes.
- Strawberry consumption has been linked to a reduced risk of diabetes and cancer and improved cognitive function. Its antioxidant properties enhance brain health, promoting balance and memory.
Seeds (and nuts)
- Seeds and nuts are rich in healthy fats and provide a diverse array of trace minerals (including phytosterols, minerals, and antioxidants);
- Numerous studies have demonstrated the cardiovascular benefits of incorporating nuts into one’s diet. Nuts contribute to maintaining a healthy weight and reducing the risk of developing diabetes;
- In addition to being rich in healthy fats, minerals, and antioxidants, the seeds are distinguished by their exceptional mineral and protein content compared to nuts;
- Flax, chia, and hemp seeds are extremely rich in plant-based omega-3 fatty acids.
- Flax and sesame seeds are high in dietary fiber and lignans, which have been shown to have anti-cancer properties. Consuming these seeds can help protect against cardiovascular diseases. Sesame seeds are particularly rich in calcium, providing a significant amount of vitamin E and antioxidants;
- Sunflower seeds are a nutrient-dense food source, providing a high protein content and essential minerals such as iron, calcium, and zinc;
- Pumpkin seeds, on the other hand, are also rich in minerals, including iron, calcium, and zinc;
- The healthy fats in seeds and nuts enhance the absorption of vegetable nutrients.
Some of the most beneficial effects of working with a nutrition health coach are obvious when the results come within the Nutrition for Beauty program. Book your session today.