Guidelines for Lowering Inflammation in breast cancer survivors, part 3

Guidelines for Lowering Inflammation in breast cancer survivors, part 3

Lower Your Glycemic Load 

Refined sugar and other foods with high glycemic values elevate insulin levels
and put the immune system on high alert. Remember, glycemic load measures the
impact of a food on blood sugar levels, and bursts of blood sugar trigger the
release of insulin. High insulin levels stimulate the release of pro-inflammatory
compounds; what’s more, they activate additional enzymes that raise levels of
arachidonic acid, another inflammatory compound, in the blood.

A 2005 study from the Harvard School of Public Health found that women who
ate high-fiber diets that were rich in fruits, vegetables, and whole grains had lower
levels of CRP than women whose diets consisted of primarily refined grains
(Esmaillzadeh et al. 2006)—yet another reason to avoid sugar and refined flour
products.

Keep Your Antioxidant Levels High

As we discussed earlier in the chapter, free-radical damage is an unavoidable
side effect of being alive. But you mount a strong defense against the oxidative
stress and inflammation caused by free radicals by keeping your antioxidant intake
high. By eating an Eating for Health diet that’s rich in vegetables and fruits, you’ll
boost your antioxidant capacity in these ways:

• You’ll support the main antioxidant enzymes that the body produces internally: glutathione, superoxide dismutase, and catalase.
• You’ll get plenty of antioxidant vitamins, minerals, and phytonutrients (vitamins A, C, and E; selenium; carotenoids; and bioflavonoids) from the colorful fruits and vegetables, whole grains, nuts, and seeds you eat.

Resveratrol is a powerful antioxidant worth trying in supplement form.

Produced in plants in response to environmental stressors, this compound has been
found in dozens of plant species but appears most prominently in the skins of red
grapes. Scientists have noted that it exerts a variety of anticancer effects, among
them the inhibition of NF-kappaB, one of the harmful inflammatory compounds
mentioned earlier (Gao et al. 2001). Bill Sardi (2007), resveratrol expert and author
of You Don’t Have to Be Afraid of Cancer Anymore, recommends 30 to 50
milligrams as a preventative dose, and 300 milligrams or higher for those with an
active tumor.