Sunny Health

There has been research conducted about the link between white bread and cancer. Well, is it really related then?

The research was carried out by the Mario Negri Institute for Pharmalogical Research in Milan. It claimed that consumers who ate a lot of bread doubled their risk of getting cancer. Experts, however, have said that this claim needs to be further explored before they can come to a more definitive conclusion.

Whether or not there is a link between white bread and cancer, it is better to look at a healthier alternative: Wholemeal Bread.

So what is the main difference between white bread and wholemeal bread?

Both white flour and wholemeal flour are the two main types wheat flour. In wholemeal flour, whole grain is used, which also means that nothing is lost during milling. White flour on the other hand, is refined. This means that the bran and nutrient packed germ are separated from the rest of the grain, resulting in a great loss of nutrients.

There are many different types of flour between these two main types of flour. Namely ‘brown flour’ which has a higher extraction rate than white flour. It contains more bran which contributes to its darker colour. The wholemeal flour contains all parts of the grain: the fibre-rich bran (outer layer), the endosperm (middle layer) and the germ (inner layer). The bran provides fibre, B vitamins, minerals, protein and other phytochemicals. The endosperm contains carbohydrates, proteins and small amounts of B vitamins. Whole grain foods are an important part of the diet because they provide many nutrients. The regular consumption of whole grain foods has been liked by researchers to a reduction of several diseases including heart disease and cancer, especially colon cancer.

Besides, its nutritional value, wholemeal bread is something that people can eat on the go. Easily affordable, it is also easy to make and ingredients can be easily found.

So why not make a wholemeal sandwich for lunch? It can be easily packed or brought around.

Here are some suggestions for wholemeal sandwich combinations you may want to consider:

- Tuna, Red Onion and Coriander

- Scrambled Egg and Watercress

- Roasted Chicken and Roaster Bell peppers

As for the dressing, a simple splash of olive oil will do the trick. If olive oil is not what you like, feel free to stir up your own dressings. You can consider using herbs such as black pepper or oregano because they are a great source of flavour. Another healthy alternative is to use tofu mayonnaise which provides

Enjoy a healthy wholemeal sandwich today!

Antioxidants are substances are guards against cancer causing molecules known as free radicals. Antioxidants interact with and stabilize free radicals, preventing free radical damage. Examples of antioxidants include beta-carotene, lycopene, vitamins C, E, and A, and other substances.
There is now scientific evidence from chemical, cell culture, and animal studies indicating that antioxidants can slow or possibly prevent cancer. However, information from recent clinical trials is less clear. In recent years, large scale, randomized clinical trials have reached inconsistent conclusions.
Five large scale clinical trials published in the 1990s reached differing conclusions about the effect of antioxidants on cancer. The studies examined the effect of beta carotene and other antioxidants on cancer in different patient groups. However, beta carotene appeared to have different effects depending upon the patient population.
From their results, they concluded that:
- a combination of beta carotene, vitamin E, and selenium significantly reduced incidence of both gastric cancer and cancer overall.
- Lung cancer rates increased significantly with beta- carotene and were not affected by vitamin E.
- A possible increase in lung cancer associated with antioxidants.
- There were no change in cancer rates associated with beta carotene and aspirin taken by U.S male physicians
- Among women age 45 years or older, there was no benefit or harm from beta carotene supplementation.
Antioxidants fight free radicals (molecules with incomplete electron shells which make them more chemically reactive than those with complete electron shells.) Tobacco smoke and radiation can also lead to free radical formation. The most common form of free radicals is oxygen, which steals electrons from other molecules when it is radicalized (electrically charged), causing damage to the DNA and other molecules. Long term damage may become irreversible therefore leading to cancer. Antioxidants neutralize electrical charge and prevent the free radicals from taking electrons from other molecules.
Antioxidants can be found in fruits, vegetables, nuts, grains and some meats, poultry and fish.
Here are a list of foods where you can find antioxidants:

• Beta-carotene is found in many foods that are orange in colour, including sweet potatoes, carrots, cantaloupe, squash, apricots, pumpkin, and mangos. Some green, leafy vegetables, including collard greens, spinach, and kale, are also rich in beta-carotene.
• Lutein, best known for its association with healthy eyes, is abundant in green, leafy vegetables such as collard greens, spinach, and kale.
• Lycopene is a potent antioxidant found in tomatoes, watermelon, guava, papaya, apricots, pink grapefruit, blood oranges, and other foods. Estimates suggest 85 percent of American dietary intake of lycopene comes from tomatoes and tomato products.
• Selenium is a mineral, not an antioxidant nutrient. However, it is a component of antioxidant enzymes. Plant foods like rice and wheat are the major dietary sources of selenium in most countries. The amount of selenium in soil, which varies by region, determines the amount of selenium in the foods grown in that soil. Animals that eat grains or plants grown in selenium-rich soil have higher levels of selenium in their muscle. In the United States, meats and bread are common sources of dietary selenium. Brazil nuts also contain large quantities of selenium.
• Vitamin A is found in three main forms: retinol (Vitamin A1), 3,4-didehydroretinol (Vitamin A2), and 3-hydroxy-retinol (Vitamin A3). Foods rich in vitamin A include liver, sweet potatoes, carrots, milk, egg yolks, and mozzarella cheese.
• Vitamin C is also called ascorbic acid, and can be found in high abundance in many fruits and vegetables and is also found in cereals, beef, poultry, and fish.
• Vitamin E, also known as alpha-tocopherol, is found in almonds, in many oils including wheat germ, safflower, corn, and soybean oils, and is also found in mangos, nuts, broccoli, and other foods.

We all have heard that stress may lead to higher risk in cancer. But in fact, there is no scientifically proven relationship between cancer and stress. Scientists know that psychological stress can affect the immune system and hence, the body’s fighting system against diseases such as cancer.

The body responds to stress by releasing stress hormones such as adrenaline which enable a person to react with more agility. Stress hormones increase blood pressure, heart rate, and blood sugar level. High levels of stress can cause the body harm.

Chronic stress can increase risk of obesity, heart disease, depression and various other illnesses. Stress also leads to unhealthy behaviours such as overeating, smoking or drug and alcohol abuse, therefore affecting cancer risk.

Studies have shown that relationship between psychological factors such as stress and cancer have produced conflicting results. Although the results of some studies have indicated a link between various psychological factors and an increased risk of developing cancer, a direct cause and effect relationship has not been proven. Some studies have shown an indirect relationship between stress and certain types of virus related tumours. Evidence from both animal and human studies suggest that chronic stress weakens a person’s immune system, which in turn may affect the incidence of virus associated cancers such as Kaposi sarcoma (cancer of connective tissue such as bone, cartilage, or fat) and some lymphomas (cancer of the immune system).

Recent research with animals (with a disease similar or the same as disease in humans) suggests that the body’s neuroendocrine response ( release of hormones into the blood in response to stimulation of the nervous system) can directly alter important processes in cells that help protect against the formation of cancer, such as DNA repair and the regulation of cell growth.

Some scientists have suggested that the effects of stress on the immune system can in turn affect the growth of some tumours. However, recent research with animals indicates that the body’s release of stress hormones can affect cancer cell functions directly.

A review of studies that evaluated psychological factors and outcome in cancer patients suggests a link with certain psychological factors, such as feeling helpless or suppressing negative emotions, and the growth or spread of cancer, although this relationship was not consistently seen in all studies. In general, stronger relationships have been found between psychological factors and cancer, although this relationship is not consistent with all studies.

Although it has yet to be proven if stress has a direct link with cancer, it has been proven that stress does indeed have an effect on your body. Without a strong, healthy body, how can one expect to win the battle with cancer? It is important that we have a happy healthy outlook on life. We need to keep a good balance in life, Mind, Body and Soul.

Not too much, not too little, just enough.