It speaks to both the heart and the head Read it and leap into a vibrant life with and against cancer" David Spiegel, MD, Willson Professor and associate chair of psychiatry and behavioral sciences, Stanford University School of Medicine "A handy book to have around It is full of passion for his topic and compassion for his patients" The Seattle Times "Anticancer is a passionate and thoughtful book. Read it and leap into a vibrant life with and against cancer" David Spiegel, MD, Willson Professor and associate chair of psychiatry and behavioral sciences, Stanford University School of Medicine "Compelling personal cancer story Clear explanations of basic cancer science
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Opt for the opposite of the quarter-pounder topped with a token leaf of iceberg lettuce and an anemic tomato slice. Meat should be used sparingly for taste, as when it used to be scarce, and should not be the focus of the meal. Mix and match your vegetables: Vary the vegetables you eat from one meal to the next, or mix them together — broccoli is an effective anticancer food, and is even more effective when combined with tomato sauce, onions or garlic.
Get in the habit of adding onions, garlic or leeks to all your dishes as you cook. Spice it up: Add turmeric with black pepper when cooking delicious in salad dressings! This yellow spice is the most powerful natural anti-inflammatory agent. Remember to add Mediterranean herbs to your food: thyme, oregano, basil, rosemary, marjoram, mint, etc. Skip the potato: Potatoes raise blood sugar, which can feed inflammation and cancer growth. Go fish: Eat fish two or three times a week — sardines, mackerel, and anchovies have less mercury and PCBs than bigger fish like tuna.
Avoid swordfish and shark, which the FDA says pregnant women should not eat because they contain a high concentration of contaminants. Hens are now fed on mostly corn and soybeans, and their eggs contain 20 times more pro-inflammatory omega-6 fatty acids than cell-growth regulating omega-3s. Change your oil: Use only olive and canola oil in cooking and salad dressings. Go through your kitchen cabinets and throw out your soybean, corn and sunflower oils.
Avoid refined, white flour used in bagels, muffins, sandwich bread, buns, etc. Keep sweets down to fruits: Cut down on sugar by avoiding sweetened sodas and fruit juices, and skipping dessert or replacing it with fruit especially stone fruits and berries after most meals. Read the labels carefully, and steer clear of products that list any type of sugar including brown sugar, corn syrup, etc. Go green: Instead of coffee or black tea, drink three cups of green tea per day.
Use decaffeinated green tea if it gets you too wired. Regular consumption of green tea has been linked to a significant reduction in the risk for developing cancer.
Make room for exceptions: What matters is what you do on a daily basis, not the occasional treat. Aim for 30 minutes of physical activity at least 5 days a week. This can be as easy as just walking part of the way to the office, or the grocery store. A dog is often a better walking partner than an exercise buddy.
Let the sun shine in: Try to get at least 20 minutes of daily sun exposure torso, arms and legs without sunscreen, preferably at noon in the summer but take care to avoid sunburns! As an alternative: discuss the option of taking a Vitamin D3 supplement with your doctor. Banish bad chemicals: Avoid exposure to common household contaminants. Reach out and touch someone! Remember to breathe: Learn a basic breathing relaxation technique to let out some steam whenever you start to feel stressed.
Get involved: Find out how you can best give something back to your local community, then give it. Share this:.
20 New Anticancer Rules – David Servan-Schreiber, MD, PhD