What have you changed?

ccbaby

I am curious to know what everyone has done to change their eating habits, lifestyle habits, etc, etc to better themselves since first diagnosed with cancer?  It would be really encouraging to hear from those that have been NED for a long time now too.   Thanks!!

fairy49

Christy! Good question! I have always had a pretty good diet, and worked out regularly, however since BC dx, food wise, have gone as organic as humanly possible! I don't drink alcohol, I quit 10 years ago so that wasn't an issue, also 86'd all of my lotions and potions, shampoos, deodrant etc and I am using all organic, natural products without the xenoestrogens that are so abundant in most things I used to use daily, I did the same thing with household cleaners, laundry detergent etc. I used to randomly take a multi vitamin, now I rattle as I walk with all of my supplements! Then I try to take time for myself, relax more, breath more deeply and try not to stress too much, I still eat chocolate but not too much, I guess moderation is the key! I just had my 2nd 4 month follow up last Thursday and everything was good!  I too would like to hear from people NED for a long time to see what they have been doing differently!

Maeve

I guess I too thought I had a pretty good diet and exercised on a regular basis prior to dx.  When I was dx I lost all faith in fruit and veg as I ate tons of the stuff every day for years, and it was organic!   

Since dx I have reduced my alcohol intake dramatically, my husband and I would have had a bottle of wine most nights with our dinner but since dx I maybe have 1 glass a week.  I also drink lots more green tea and try to include extra virgin olive oil as much as I can into my diet.  To be honest there are loads of stuff I have tried and would love to be more committed to doing but I just find it hard...  Oh and one other thing I try to do is RELAX and chill out more often.  I've also made friends with fruit and veg again!

I'm nearly 2 years out (Dx June 07) and so far everything is ticking over just fine.

Grace61

Hi Everyone, 

I also changed to an organic diet and got rid of household cleaners, lotions and perfumes that are not organic. I also canned air fresheners, coffee, ice cream and chocolate which I love. I will probably make my own ice cream and chocolate so I know what is in it. I already make my own air freshener/febreeze by mixing essential oils and water into a spray bottle. I am also phasing out all plastic containers and the microwave is unplugged. I began walking alot more and I have already lost 12 pounds. I pray more and I am taking the time to read more, laugh harder and love more deeply. Suppelements are a new part of my life never again to leave, I suppose. 

 As always, 

Grace 

"Difficulties strengthen the mind, as well as labor does the body"

Seneca

 

Joytotheworld

I'm afraid that I was one of those people, who, prior to my diagnosis, was doing all the wrong things.  I was overweight, a junk food addict who rarely exercised.  Add to that the facts that I was working 12 hour night shifts, frequently wore a bra more than 12 hours straight, and paid no attention to how toxic some of the household and hygiene products I was using.  Since there was no history of breast cancer in my family, I truly never gave it a thought until I got hit with the breast cancer hammer. 

Without going into a lot of gory details, I made the decision to decline chemotherapy so then I was left with the dilemma of what to do to try to ensure no recurrences.  I started doing web research up the wahootie, but the more I researched, the more confused I became.  There are so many conflicting ideas about various supplements and which sorts of foods someone with breast cancer should eat and which ones they should avoid.  So, for the first time in my life, I decided to employ the services of a naturopathic doctor.  I was very fortunate and was able to find one who actually runs a breast cancer recovery program.  And she tailors that program for each individual to specifically meet their needs.  Since each one of us is unique in our own special ways and each cancer diagnosis can be a little different as well, this approach made sense to me. 

All that being said, here are the changes I've implemented:

 A radical change of diet incorporating a lot more vegetables and fruits and eliminating all refined sugars, alcohol of any sort, limiting my coffee consumption to no more than one cup a week and eating vegetarian three days out of the week.  Consuming only organic fruits, vegetables, meats and the small amount of dairy that I do use. 

Using only organic, natural household cleaning supplies and personal hygiene products. 

Taking supplements - Curcumin, melatonin, Vitamin D, fish oil capsules, FlorEssence herbal formula, modified citrus pectin,  ground flax seeds, flax seed oil,and calcium complete. 

Incorporating an exercise program which includes twice weekly aquafit classes in a saltwater swimming pool and daily use of the Wiii-Fit exercise system.

Dry skin brushing before my shower every day.

Alternating hot and cold water during my showers (more like warm and cool) - 3 minutes hot, 30 seconds cold and repeating that three times, ending with the cold.

Saunas twice a week

Meditation, visualization, deep breathing, journalling

Lymphatic massages

Currently in the middle of a liver cleanse

All of this may sound like it's very time-consuming and I guess that it does take up a bit of time but it's also proven very enjoyable and I do feel that I'm healthier than I've been in a very long time.  So far, since I started all of these measures in mid-January, I've lost 32 pounds and I feel wonderful.  I had a recent yearly physical with my family physician who ran about every lab test known to mankind on both my blood and urine.  She pronounced all the results as "textbook perfect."  Does that mean that I never worry about my breast cancer recurring or metastasizing?  No!  But I feel confident that I've made the right choices for me and I'm thoroughly enjoying every single day of my newfound vim and vigour. 

Joy

ccbaby

Thanks ladies....I would still like to hear from others too. 

 Joy....what does dry brushing do?

Anonymous

ccbaby - like the previous posters, I have also changed my cleaning habits and have started using vinegar and other "home" recipes to replace more chemical based cleaners.  I already used non scented and "healthier" choices of detergent, etc.  I also already drank organic milk and bought organic meat, but now include as many organic veggies and fruits possible.  I have cut down on coffee, TRYING to cut out sugar which is hard especially during chemo.

I started seeing a naturopathic doc in addition to my oncology team and she has me recommended a lot of supplements - not during chemo but started prior to chemo and will start again afterwards.

I am on CMF so have not lost my hair, but i am no longer going to color it.  Pretty much, I am trying to stay as chemical free as possible.

Grace61 - great job on losing weight - that is impressive!

I really feel that I was living a healthy lifestyle, exercised often, and was well versed on the benefits of organic foods.  Lot of good it did!

I am interested in hearing from others too - we can all benefit from this info!

Joytotheworld

<<<<<<Joy....what does dry brushing do?>>>>>

Dry skin brushing helps to get your lymphatic system working properly which helps with lymphatic drainage, the prevention of lymphedema and just overall improving your immune system.  The technique my naturopath recommended is:

Using a long-handled, natural bristle brush, start at the soles of your feet and using small circular motions, brush gently all the way up your body, starting on your left side.  I do left foot and leg, then right foot and leg, then left arm and torso, then the right, etc.  Always work in the direction of your heart. 

 Joy

Gitane

One change I made was looking closely at the fats and oils in my diet.  I use Spectrum brand organic extra virgin olive oil or Spectrum brand expeller pressed organic canola oil only.  I eat only organic chicken, grass fed beef and very little of either of these.  I look to see that the dairy products are organic, have no BST, no hormones.  Same with eggs.  I don't eat much of the dairy or eggs either.

I've increased the antioxidants I eat, trying to eat some prunes and/or pomegranate juice daily.  I eat almost no refined sugars. (got to admit I have cave on this occasionally)  I have increased the fresh veggies and fruit, all organic.  I've learned lots of new ways to prepare these that are much better for me and really taste good, too, so it's no sacrifice.  I also increased cruciferous veggies,  grow my own broccoli sprouts, too.  I've started growing fresh herbs in pots outside and use them in my cooking.  They're super and add a lot to the flavor of the food.

I take vitamin B and D.  I take good brands of these.  Quality and freshness count, I think. 

Had no idea 'til I typed all this out that I had made so many changes. Wow. 

anneCH

I also lead a pretty healthy life prior to dx and had no risk factors except first child after 32 and tall (5-10). For meat, I mainly ate white meat or fish. I ate lots of fresh fruit and veggies, not always organic. I have never taken vitamins/supplements.  I exercised regularly (soccer several days a week) for most of my adult life. I did work long/stressful hours, which wasn't particularly healthy. I am not overweight.

Changes I have made:

- eat an almost vegan diet. Very little dairy or meat. Seafood 1-2 times/week. Lots of whole grains, veggies, fruit.  get most of my protein from grains/nuts now.

- organic always for top pesticide produce (berries, grapes, spinach, etc). organic for others when affordable/available.

- very little refined sugar. just concentrate on eating as many fresh ingredients as possible. don't fret too much about small amounts of sugar when complementing lots of fruits/veggies. I have drastically cut down on sweets. Used to have pastries with coffee or icecream frequently, but no more, except for a rare treat. There is a great brand of gourmet  coconut milk ice-cream that's very good. I hear that the type of saturated fats in coconut milk are not nearly as bad as meat-based saturated fats.

-  lots of nuts (both for protein and anti-cancer potential)

- very little saturated fat (except from nuts/olive oil, cocunut milk)

- try to eat cruciferous vegetables, mushrooms, green tea (matcha) everyday

- try to eat broccoli sprouts often, but I don't like them much, so am not succeeding to well and I figure I get enough from daily cruciferous veggies I eat.

- drink some pomegranate juice (mix it with my orange juice) most days

- drink smoothie made with blueberries/rasperries, strawberries several times/week.

- on the fence about soy/flax. avoiding it in large amounts for now, but don't worry about small portion here and there. I figure I'm doing enough other dietary modifications that I shouldn't have to add this and worry.

- take 1000UI Vit D daily

- exercise regularly (making sure it is vigorous at least 3 days/week)

- get regular sleep (go to bed regularly by 11pm)

- relax (reduce work schedule, try to stop late night work, exercise)

ccbaby

Anne...I am tall too, 5'10". I didn't know that was a risk factor? I have never had children, I am 41.

Thanks everyone for the great suggestions. keep 'em coming!

JFBCADVOCATE

  

Hi... I got this information from various breast cancer websites, books and Dana Farber Nutrition Guidelines.  I tried to be sure that everything I cut/pasted was pretty well agreed upon.  I decided to make a summary sheet for myself.  I hope this helps....I cannot prove any of it works,  but I really feel better doing it.

General Health

Reduce intake of pollutants

• eat organic food (especially important for dairy products, eggs, carrots, potatoes, lettuce, apples , strawberries)
• drink filtered water (the cheapest filters are the Brita style jug filters - carbon based filter)
• reduce noxious chemicals in the home - look at your cleaners, dishwashing liquid, soaps, shampoos, etc. Try to buy 'green' products - and read the labels of what is in them. For pest control; in the house and garden, look to natural remedies - e.g. borax and icing sugar left out for ants, derris powder for fleas on dogs, garlic, marigold, chili pepper, soap sprays for plants
• especially reduce sources of chlorine in the house - use a hydrogen peroxide bleach (Ecover supplies it)
• Don't cook food in the microwave in plastic dishes, or put hot food into Tupperware - it can encourage leaking of plastic nasties into your food
• Don't use artificial sweetners
• Use house plants to reduce indoor pollution (e.g. formaldehyde, VOC's from furniture, paints, etc and those which collect in indoor air from external pollution sources)

Good indoor plants:

*Philodendron
**Areca palms
**Spider plants
Azaleas
Mother-in Law's Tongue (Sanservia loretii)
Poinsettias
Ficus trees (Ficus benjamina)
English ivy
Marginatta Doncamea
Dragon tree Draconia deremensis
Chinese evergreen Agalonema
Peace lily Spathipilyllum
Golden pothos Epiremnum aureum

There is a theory that the cactus Cereus peruvianas will reduce electromagnetic fields - worth putting one on top of the TV, computer screen etc.

Do's and Don'ts

No SUGAR - sugar feeds cancer cells

Reduce caffeine, especially coffee (especially in women prone to breast cancer)
Reduce alcohol
Reduce salt
Reduce meat
Reduce dairy - and use organic (use soy milk as much as possible - another way to increase soy intake - use soy only if ER-)
Exercise

Diet

Really Good Foods To Include in Diet

There are many cancer preventing vitamins, minerals and phytochemicals in food - there follows suggestions of foods and herbs to include in the daily diet. If treating for cancer, try to increase the intake.

Juices

Probably one of the most important ways to good health is drinking freshly pressed organic fruit and vegetable juice. The best juicer I have found is the Champion juicer - in terms of ease of use, amount of juice extracted and durability of the machine. The Vita Mix makes great claims, but I found the juice to be chalky and hard to drink, as none of the pulp is extracted.

Carrot juice is especially important - the beta carotenes are strong cancer fighting elements.

Apple and spinach juice is delicious and full of goodies (theory is that in raw spinach and chard, the oxalic acid is not harmful - according to Leslie Kenton in raw foods)

Extra bits you can throw into the juicer - citrus fruit with some of the peel left on - the bioflavinoids in the peel and pith are strong anti-cancer agents (and for women also help to reduce Pre Menstrual Tension)

Chunks of fresh ginger (I keep some frozen in and add pieces into the juicing machine, great taste and full of good things for you)

Herbs - mints, lemon balm etc.

Berries and melons make great juice (no need to take the rind off the melon)

Veg juice (great with garlic and a little miso dissolved in water) - beetroot, carrot, celery, cabbage, spinach, tomato, cucumber, broccoli)

Sprouts

• Sprouts are power houses of vitamins and phytochemicals which help protect the body from all sorts of illnesses.
• Broccoli - this is a power house of ant-cancer goodies, try to buy organic seeds in bulk

Flax oil and seed - also known in England as Linseed - Do not use if estrogen positive

This is a power house of anti-cancer agents. Especially good for breast cancer, but a good general food (also good for skin problems and eczema)

Grind seeds and sprinkle onto salads and cereals

Eat the oil - don't cook with it, eat raw and only buy organic cold pressed (expensive, but worth it) - recommend 1 tablespoon mixed with 1 tablespoon cottage cheese per day, keep oil and seeds in the fridge

Oils and fats

DO

eat lots of organic, cold pressed olive oil (good anti- breast cancer)

Cook with olive oil, ORGANIC butter or ground nut oil

DON"T

Eat margarine or cook with sunflower oil - margarine is full of fatty acids which have been implicated in cancer - and which are not made in the body, but are commonly found in the membranes of cancer cells. Sunflower oil when cooked and heated also creates similar fatty acids.

Tofu & Soy only if estrogen negative

Wonderful soy products - great anti cancer (particularly breast cancer)

Eat tofu in as many guises as possible (always buy organic and look for non genetically modified)

Tofu is great marinated in balsamic vinegar, mustard, herbs and wine and used in pasta and Mediterranean dishes

Generally, marinating tofu makes it much more flavorful, chop into cubes and add to a bowl of sauce - stir, leave at least a day - in ground spices, soy sauce, Chinese sauces, in coconut milk with Thai herbs - turmeric, lemon grass, kaffir lime leaf, ginger, in curry sauce etc.

Miso

Miso is a fermented bean paste, very high in B vitamins - important for the nervous system and immune system  ( I use aduki bean miso -  I am estrogen +)

Do not cook miso, but dissolve a little in warm water to add at the end of cooking to soups, stews and tofu dishes. It is a fermented substance, the microorganisms are good for the digestion and will be killed by cooking

Seaweed

Cock a block with minerals and vitamins, especially iron and iodine - very useful for the immune system. Add to salads and soups and stir fries.

Organic Live Yogurt

Good microorganisms help the body to digest and assimilate many of the foods and minerals, especially B minerals, easy to make using a culture - a few tablespoons of live yoghurt in warm milk - kept warm over night (thermos, airing cupboard), you can keep using cultures from the yogurt you make for a while - after a bit, you will need top buy in fresh

Green Tea

Nature has published Swedish cancer research, proving that green tea contains a substance that prevents cancer

Herbs

Eat raw - in salads and add to teas

Thyme - antioxidant and anti-cancer

Rosemary - anti stress and calming

Sage - may help prevent Alzheimer's, helps reduce hot flushes - either from menopause or Tamoxifen

Chasteberry - helps reduce hot flushes - either from menopause or Tamoxifen, take as tablet

Saw Palmetto (for men) helps to reduce risk of prostrate cancer, take as tablet

Yarrow and red clover (breast cancer)

Nettles (cooked or in tea)

marigold

Turmeric - very important anti-oxidant, can also be bought raw in the root form from eastern grocery stores - grate or chop finely into salads and dishes

Fish

Lots of oily fish - salmon, tuna

Vegetables and Fruits - use organic whenever possible or wash fruit as follows:

spray bottle

funnel

small bowl

   1 cup water

1 cup white vinegar

2 tbsp baking soda

Step1: In small bowl combine 1 cup water, vinegar, baking soda and grapefruit seed extract. Then stir.
Step2: Place a funnel in the mouth of the spray bottle and gradually pour liquid into the bottle.
Step3: After closing container; spray concoction on fruits and vegetables. Let it sit for an hour or two. Then rinse.

‘5 A Day' program and how can it can help prevent cancer

In 1991, the National Cancer Institute (NCI) and the Produce for Better Health Foundation launched a campaign to increase consumption of fruits and vegetables to 5 to 9 servings a day for every American. "There is no specific fruit or vegetable responsible for reducing cancer risk," says the 5 A Day for Better Health Program website. "Research shows that it is the regular consumption of a variety of fruits and vegetables that reduces risk." Five servings is considered the minimum. For men, the recommendation is nine servings per day; for women, it is seven.

To help people gauge their intake, the 5 A Day website defines a serving size as the amount of fruit or vegetable that can fit in the palm of your hand. The following portions are examples of single serving sizes:

• A small (3/4 cup or 6 oz) glass of 100% fruit or vegetable juice
• A medium-size piece of fruit (an orange, small banana, medium-size apple)
• One cup of raw salad greens
• 1/2 cup of cooked vegetables
• 1/2 cup of cut-up fruit or vegetables
• 1/4 cup of dried fruit
• 1/2 cup of cooked beans or peas

Although the portions sizes are simple to understand, fitting them into a busy lifestyle is another matter. The Cancer Research and Prevention Foundation and the 5 A Day program offer the following tips for meeting 7-9 fruit and vegetable servings per day:

• Have a glass of 100% juice in the morning. Add fruit to your breakfast cereal.
• Snack on fresh fruit throughout the day. Grab an apple or banana on your way out the door.
• Eat a big salad at lunch. Always order lettuce and tomato on your sandwich.
• Snack on raw veggies with low-fat dip instead of chips or candy.
• Keep trail mix made with dried fruit on hand for a quick snack.
• Use the salad bar at your supermarket for precut fruits and vegetables.
• Enjoy your favorite beans and peas. Add them to salads. Try black bean and corn salsa for snacking.
• Replace creamy pasta sauces, with sautéed vegetables or tomato sauce made with healthy olive oil.
• Top a baked potato with broccoli and yogurt.
• Add fresh or frozen veggies to your favorite pasta sauce or rice dish.
• Eat at least two vegetables with dinner.
• Choose fruit instead of a richer dessert.

Lots of raw tomatoes - for men, helps not to get prostrate cancer, tomatoes have lycopene in them and function much like Tamoxifen; thus they are not only good for men who want to avoid prostate cancer; they are excellent anti-cancer foods for women wanting to avoid cervical, uterine, and breast cancers.

Miscellaneous

Massage and aromatherapy for relaxing and rejuvenating immune system
Yoga and mediation - so key to relax and strengthen your body's own immune system
Visualization - this cannot be over emphasized - stimulating the bodies own defenses read Peace Love and Healing by Bernie Siegel, Published by Rider London

There are some good tapes which help you to conduct a guided visualization, or write your own

Art therapy and write a journal - try to express your feelings and emotions read The Secret World of Drawing, Healing through Art - Gregg Farth Sigo Press, Boston

Pay attention to your dreams, read Creative Dreaming, Patrick Garfield, The Way of the Dream, Marie Louise Von Franz

Avoid Estrogen producing foods:

Motherwort leaf, saw palmetto berry, Rhodiola rosea root, and red clover blossom interacted strongly with the rats' estrogen receptors, indicating that they have a strong estrogen-like effect in the body. Dang gui root, black and blue cohosh, vitex berry, hops flower, wild yam, and licorice root also showed some estrogen-like effects. Maca root, cramp bark, and turmeric root showed the weakest estrogen effect.

Avoid Parabenes, Formaldehyde, Toluene, Sulfates and phlalates in beauty products and foods:

Here are some food products know to contain parabens:

Mayonnaise
Mustard
Salad dressings
Processed vegetables
Jams and jellies
Soft drinks and fruit juices
Baked goods and candy
Spiced sauces
Marinated fish products


Here are the Pharmaceutical and hygiene products:

Make-up

Sunscreens
Bandages
Ear, eye and nose drops
Vaginal and rectal medications
Moisturizing lotions and creams
Antiperspirants and deodorants
Shampoos and conditioners
Soaps and toothpaste
Hair styling and skin care products

Anti-Estrogen Diet:

An anti-estrogenic diet is simple and delicious. It has three main points: • Eat down on the food chain. Eat foods that are more in tune with our genetic makeup such as fruits, vegetables, beans, roots, nuts, seeds, eggs, dairy and wild-caught fish. • Minimize foods treated with chemicals. Eat as much organic food as possible, and avoid synthetic vitamins. • Supplement your diet with nutrients that support your hormones. The flavones chrysin, apigenine, quercetin, and narigenin all inhibit estrogen, as well as the indoles: indole 3 carbinol, diindolymethane (DIM), and indole 3 acetate.

The anti-estrogenic diet consists of a three-week jump start program. The first week is a liver detoxification program that will cleanse the liver and enhance its functioning to create an environment that will allow your body to efficiently metabolize fats and carbohydrates for energy.

Phase I relies on fresh fruits and vegetables (heavy on crucifers such as broccoli), low-fat yogurt, fertile eggs, beans, whole grains, wild-caught fish and aged cheese, and prepares the body to switch from fuel based on carbohydrates to fuel based on fat. "Most people can tell a difference by the end of only one week," says Hofmekler.

Phase II emphasizes eating foods that promote anti-estrogenic hormones (progesterone in women and testosterone in men). Raw nuts, seeds, and olives are added to the diet as the body shifts from carbohydrate-based to fat-based fuel.

Phase III introduces meats, breads and pastas to the diet, but only in the evening meal and only on alternate days. Rotate phase III days with days of Phase I or II.

After reintroducing meats to your diet, remember when making food choices that food from the bottom of the food chain will probably be better for your body than a food from the top.

Far from being a calorie-curbing, austere diet, the anti-estrogenic diet offers possibilities for a variety of delicious foods that probably include your favorite dishes - with a few substitutions. For example, substituting soy oil with olive oil changes an ingredient from estrogenic to anti-estrogenic. And regardless of your ethnic background, anti-estrogenic foods fit right in. "Generally, any ethnic recipe based on fresh vegetables or cooked crucifiers is anti-estrogenic," says Hofmekler, whose website, www.defensenutrition.com, provides more information on the diet.

Be patient, says Hofmekler, and even the most stubborn fat, including estrogen-sensitive belly fat, will eventually melt away.

Recommended Foods

Specific foods that have an anti-estrogenic effect include cruciferous vegetables (broccoli, cauliflower, cabbage and Brussels sprouts), citrus fruits, organic milk products, nuts, avocados, eggs, coffee and tea. Organic foods are to be selected whenever possible Hofmekler also advises the use of supplements to increase the effectiveness of the program by inhibiting estrogen and enhancing liver detoxification.

Produce Codes:

For conventionally grown fruit, (grown with chemicals inputs), the PLU code on the sticker consists of four numbers beginning with a 4 or 3. Organically grown fruit has a five-numeral PLU prefaced by the number 9. Genetically engineered (GM) fruit has a five-numeral PLU prefaced by the number 8. For example,

  

A conventionally grown banana would be:

4011

An organic banana would be:

94011

A genetically engineered (GE or GMO) banana would be:

84011

 

Best Wishes & Good Health,

Judy