Category: Research

Posted by Christine Pope on in Cancer support, Health Care, Healthy Ageing, Research

Red meat, protein and cancer risk – Clearing up the Confusion
A plate of roasted meat with gravy, served alongside roasted potatoes and green beans.

For a lot of people when they are diagnosed with cancer they feel guilty about the choices they have made and worry that they may have contributed to the diagnosis. One of the more common dietary choices raised is protein and a recent study published looked at the evidence from a review of ten studies.

We hear a lot about the link between red meat and cancer. But is it really the meat itself, the protein, or something else? A large review of the research has just taken a closer look, and the results are interesting.

Just a heads up too on the type of research that is done in nutrition, most often its based on people completing questionnaires about how often they ate certain food over the period in question. These studies are generally considered a lower level of evidence but are helpful to see if there is a risk with certain dietary choices.

The other aspect of these studies that is important to understand is that the participants were generally consuming a moderate amount of protein – in the range of 70-129 g a day. These studies are not relevant to higher protein diets, which may create a problem by replacing other nutrients. Plus 70g of protein is equivilant to the amount in 2 eggs (6g each), a small can of tuna (20g)and a small chicken breast fillet. Most animal sources of meat are about 25% protein by weight.

A healthy salad featuring greens, boiled eggs, cherry tomatoes, olives, tuna, and roasted potatoes, served in a bowl.

Is protein itself the problem?

The review looked at protein intake (from all sources) and cancer risk. Overall, eating more protein was not linked to a higher risk of cancer. That includes common cancers like breast, colorectal, ovarian, prostate and pancreatic cancer.

So, protein itself doesn’t appear to be the issue. The real story seems to lie in where the protein comes from.

Red and processed meat – why the concern?

When studies zoomed in on different foods, the picture changed:

  • Red and processed meat (like bacon, sausages, ham and steak) have consistently been linked with a higher risk of colorectal cancer. This isn’t because of the protein, but other compounds in the meat. For example:
    • High-heat cooking (like barbecuing or frying) creates harmful chemicals.
    • Processed meats often contain nitrates and nitrosamines, which are considered cancer-causing.
  • White meat (like chicken or turkey) doesn’t show the same risks – in fact, some studies suggest it may be protective.

Dairy, soy and plant proteins

  • Dairy: While some studies have linked dairy (especially milk) to a slightly higher risk of prostate cancer, dairy foods also seem to lower the risk of colorectal cancer – it was thought in the studies because of the calcium content but it may also be because of the benefit of fermented food in the diet.
  • Soy and legumes: These plant-based protein foods may reduce the risk of breast cancer, but this benefit is linked to their phytoestrogens rather than the protein itself.
A plated dish featuring a fried protein patty topped with a creamy sauce, surrounded by a colorful salad of mixed greens, sliced avocado, and cherry tomatoes.

What about IGF-1?

One theory is that high protein intake raises levels of a hormone called IGF-1, which helps cells grow. The theory is that too much IGF-1 may encourage cancer development. While animal and dairy proteins can raise IGF-1 slightly, the changes are small (estimated at about 1% increase in risk for those eating the highest level of protein versus the lowest) and probably not enough to make a big difference for most people.

The bottom line

Protein is important for good health – it’s an essential nutrient. But the type of protein-rich foods you eat matters:

✅ Enjoy protein from a variety of sources – beans, lentils, soy, nuts, fish, chicken, eggs.
✅ If you eat dairy, it may help protect against bowel cancer. Fermented types are better for your digestion.
❌ Limit red and processed meats – save bacon and sausages for the occasional treat, not a daily habit.
🍽 Focus on a balanced diet full of plants, wholegrains and healthy proteins.

It’s not about cutting out protein – it’s about choosing the right sources most of the time.

For more tips on reducing recurrence risk after cancer treatment you may want to read this recent blog What are the best functional foods to reduce your recurrence risk ?

For more guidance on putting together a plan to reduce your risks of recurrence Christine Pope is at Elemental Health at St Ives and is available for both in person and telehealth appointments. For bookings click here.

(1) Kühn T, Kalotai N, Amini AM, Haardt J, Lehmann A, Schmidt A, Buyken AE, Egert S, Ellinger S, Kroke A, Lorkowski S, Louis S, Schulze MB, Schwingshackl L, Siener R, Stangl GI, Watzl B, Zittermann A, Nimptsch K; German Nutrition Society. Protein intake and cancer: an umbrella review of systematic reviews for the evidence-based guideline of the German Nutrition Society. Eur J Nutr. 2024 Aug;63(5):1471-1486. doi: 10.1007/s00394-024-03380-4. Epub 2024 Apr 21. PMID: 38643440; PMCID: PMC11329548.

Posted by Christine Pope on in Ageing, Cancer support, Health Care, Healthy Ageing, Research

What the hell are senescent cells and why should I care ?
Christine Pope Naturopath

One intriguing aspect of aging is the accumulation of senescent cells—cells that have stopped dividing and in fact contribute to conditions that are associated with age-related decline. In this blog post, we’ll explore what senescent cells are, how they relate to aging, and which foods, including green tea, can help mitigate their effects.

What Are Senescent Cells?

Senescent cells are damaged or dysfunctional cells that have exited the cell cycle but do not undergo programmed cell death (apoptosis). Apoptosis is a healthy process of removing damaged cells. While this process can be protective by preventing damaged cells from dividing uncontrollably (a hallmark of cancer), the accumulation of senescent cells in tissues over time can lead to a range of problems. These cells secrete pro-inflammatory factors, growth factors, and proteases, which contribute to chronic inflammation—a condition often referred to as “inflammaging.”

As we age, the number of senescent cells increases, leading to tissue dysfunction, impaired regenerative capacity, and various age-related diseases, such as arthritis, cardiovascular diseases, and neurodegenerative conditions. Learning how to manage these cells is crucial for promoting healthier aging.

The Impact of Senescent Cells on Health

Senescent cells can significantly affect our health. Here’s how they impact our bodies:

Weakened Immune Response: More senescent cells can weaken the immune system, making it harder for our bodies to fight off infections and illnesses. This means you take longer to recover from an infection or may get ill more often. These cells rely on the immune system to effectively remove them so if the immune system is struggling with the burden of trying to reduce these cells it becomes less effective over time.

Chronic Inflammation: These cells cause ongoing inflammation, which can lead to many age-related diseases. It’s important to keep inflammation in check as we get older.

Reduced Tissue Repair: When senescent cells build up, our bodies become less able to repair and regenerate tissues. This can lead to weakness and a decline in overall health.

Berries high in antioxidants

Foods That Help The Body To Remove Senescent Cells

While researchers are actively investigating ways to selectively remove senescent cells (a field known as senolytics), they are already foods which can assist in reducing their negative effects and promote overall health. Here are some foods that can be beneficial:

  1. Green Tea: Rich in polyphenols, particularly epigallocatechin gallate (EGCG), green tea has powerful antioxidant and anti-inflammatory properties. Studies suggest that EGCG may help modulate senescence and reduce inflammation, making it an excellent addition to an anti-aging diet. For those who are sensitive to caffeine may find that the 3-4 cups of green tea necessary are too much, however the first pot of tea will be higher in caffeine so if you reuse the leaves you get the benefit without as much caffeine.
  2. Berries: Blueberries, strawberries, and raspberries are packed with antioxidants and phytochemicals that combat oxidative stress. Their anti-inflammatory properties may help lower the burden of senescent cells.
  3. Cruciferous Vegetables: Foods like broccoli, kale, and Brussels sprouts contain sulforaphane, a compound that may promote the removal of damaged cells and support cellular health.
  4. Turmeric: Curcumin, the active ingredient in turmeric, has potent anti-inflammatory effects and has been shown to combat cellular senescence. Incorporating turmeric into your meals can be a flavorful way to enhance your diet.
  5. Olive Oil: Extra virgin olive oil is rich in healthy fats and polyphenols. Its anti-inflammatory properties can help reduce the negative impacts of senescent cells.
  6. Fatty Fish: Salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which have been shown to reduce inflammation.
  7. Dark Chocolate: High-quality dark chocolate (70% cocoa or higher) contains flavonoids that can improve blood flow and reduce inflammation, making it a delicious addition to an anti-aging diet.
  8. Nuts: Walnuts, almonds, and other nuts are rich in healthy fats and antioxidants. They can support cellular health and may help reduce the effects of aging.

Understanding the role of senescent cells in aging is an exciting area of research that offers hope for developing strategies to promote healthier aging. By incorporating foods that are nutrient dense and have a high level of anti-oxidants, we can support our bodies in managing the effects of senescent cells and inflammation.

Aging is inevitable, but the way we age can be influenced by our lifestyle choices. Embracing a diet rich in antioxidants and anti-inflammatory foods not only nourishes our bodies but also empowers us to age outrageously well. So, grab a cup of green tea, enjoy some berries, and make those dietary changes that can positively impact your health.

For more information on ageing well have a look at my free webinar 6 Tips for Ageing Outrageously. In this webinar we review four foods for brain health, ways to improve your brain health and supplements that can help.

There are other ways to support removal of damaged cells that are also useful to add to your regime and it may be useful to look at Is Fasting for me ? and Heat and cold, stressors which boost energy and slow ageing for some more information.

References

  1. Diwan B, Sharma R. Nutritional components as mitigators of cellular senescence in organismal aging: a comprehensive review. Food Sci Biotechnol. 2022 Jun 18;31(9):1089-1109. doi: 10.1007/s10068-022-01114-y. PMID: 35756719; PMCID: PMC9206104.
Posted by Christine Pope on in Cancer support, exercise, Health Care, Pain, Research

Which bodywork therapies help you manage chronic pain more effectively?

For many people bodywork therapies, such as massage, chiropractic and osteopathy are an effective way to support themselves when they are managing pain and particularly chronic pain. At a recent symposium on pain it was surprising to hear that the research really wasn’t there to support the use of bodywork therapies for reducing chronic pain long term, however there were studies to show that it did have benefit in the short term for symptom relief. The absence of studies does not mean that it doesn’t work it just means that not a lot of research has been done.

The research that has been undertaken does show the value of an holistic approach to treatment for chronic pain and include the use of graded exercise therapy, cognitive behavioural therapy as well as bodywork. So what are the best options for people when they are experiencing pain and how do you decide what will work for you?

Generally if the problem is structural its ideal if you can be assessed by a chiropractor or osteopath. An osteopath can support patients with manual therapy interventions including exercise prescription, needling and education to improve movement and reduce pain. Osteopaths also work on soft tissue with either massage or gentle activation. Chiropractors tend to focus more on the spine and alignment and will do manual adjustments to improve the nerves and their function.

When you are considering massage therapy look at what type of pressure you can cope with? For example for those who cannot deal with a strong massage it might be worthwhile looking at lymphatic massage, reflexology or gentler therapies such as craniosacral therapy. Let’s consider the relative strengths and benefits of each style so that you can decide what will best provide you with support.

Remedial Massage

Remedial massage assists in improving soft tissue or muscle function by improving the flow of blood to the area. It can also support you through recovery from an injury and reduce pain. Remedial massage can be tailored to the pressure that you can tolerate but generally involves a stronger style of treatment.

Lymphatic Massage or Manual Lymph Drainage

This is a gentle style of massage which works on the superficial lymph structures that sit below the skin. This is ideal for anyone recovering from surgery or an injury with significant swelling. The gentle flowing strokes can assist to improve the flow of lymph and reduce swelling and pain. Ideally with a lymphatic therapist look for someone who has done additional training such as the Dr Vodder course in Applied MLD. The therapists who complete this training are often qualified in other tools such as low level laser, taping and bandaging. This type of therapy works well for those who have been treated for cancer to support them particularly after the loss of lymph nodes.

Reflexology

Predominantly working on the feet , reflexology can assist with pain management through pressure on the soles in areas related to the underlying source of pain. By identifying areas that are congested or unbalanced the therapist can assist with the flow of energy to assist in healing. Reflexology can slow down nerve transmission which may interrupt pain pathways. It also helps with releasing endorphins which can then make you feel better. Reflexology assists with circulation and increases the flood of blood and nutrients around the body. Reflexology by promoting the relaxation response is an effective way to release stress and tension.

Reflexology is often used in palliative care settings as it is a gentle therapy where the client does not need to be mobile.

Craniosacral Therapy

Craniosacral therapy is a type of bodywork that relieves compression in the bones of the head, sacrum and spine. It uses gentle pressure on the head, neck, and back to relieve the stress and pain caused by compression. It’s thought that through the gentle manipulation of the bones in the skull, spine, and pelvis, the flow of cerebrospinal fluid in the central nervous system can be balanced which then improve the body’s ability to heal.

Craniosacral therapy is deeply relaxing and it will often take 48-72 hours for the full benefit to develop. It is common to see improvements in sleep after a treatment and it is useful for people who have had a history of concussion or indeed other trauma.

To find a practitioner who is appropriately qualified make sure you refer to the natural therapy association websites such as atms.com.au and also look for referrals from your other practitioners.

If you are recovering from surgery or an injury and would like more information about the best strategies for managing chronic pain please have a look at the recent Understanding and Managing Chronic Pain webinar on my website.

Posted by Christine Pope on in Detoxification, Energy, Environment, exercise, Fasting, Nutrition, Research, Sleep, stress

Six ways to increase your energy

One of the most common reasons for people to see a naturopath is that they are really tired and lack energy. If you are feeling like this at the moment its important to understand why your energy is low but there are also several things you can introduce which may help improve your energy levels on a permanent basis.

The area of the body that produces energy is a component of each cell called a mitochondria, think of them like little factories. As we get older the number of mitochondria in the body can reduce, typically we see a halving of the levels between 20-40 and then again by the time we reach 70. These mitochondria can also be damaged by a range of environmental factors which means they don’t work as effectively and produce less energy.

There are a number of “hacks” which can improve both the number of these little factories and also the quality. Most people are aware of the benefits of regular exercise however they may not be aware that muscle cells will build more mitochondria as a result and they will operate more effectively. However often when people are really fatigued they are not in a position to exercise so these are my top six strategies for improving cellular energy. There are other strategies however this list focuses on those with minimal costs.

  1. Thirty minutes of daylight as close to waking as possible. This is an invaluable reset for your body’s circadian rhythms and helps you produce a reasonable amount of melatonin. Melatonin is important to generate sleep but turns out it also helps with cell repair and can improve energy. Literally one week of eating my breakfast outside followed by a short walk saw a significant improvement in my energy levels.
  2. Mild stressors for the body such as cold can improve energy quality. Its really important with this strategy to start with a very modest amount and slowly increase. A cold swim in a mountain stream might be the goal but start by having a minute or two of your shower with cold water. If you are very temperature sensitive start with it on your arms and legs and then gradually move to the trunk.
  3. Eat in a 11-12 hour window. Allow the bodies waste systems to function effectively by giving them a reasonable window to operate with. This is particularly important if you suffer from brain fog as a result of tiredness. This is really fairly straightforward and may just see you have breakfast at 8am and dinner at 7pm.
  4. Reduce your exposure to blue light from computers and devices. This could involve using blue light blocking glasses however a lower cost solution is as simple as switching off all devices at least one hour before your bedtime. Blue light blocks the production of melatonin and results in more difficulty in getting to sleep. Low melatonin will also reduce the ability of the mitochondria to repair themselves and result in a worsening of fatigue.
  5. Sleep in complete darkness using blockout curtains and turning off all lights and devices. Good quality sleep is essential for energy as cell repair happens during our deep REM cycles. Typically if you aim for 7-8 hours of sleep you will have between 3-5 REM cycles. Each cycle tends to be longer with the first being about 90 minutes. For more information on improving your sleep quality read my blogs on Can you build up sleep Pressure and Six Sleep Myths Debunked
  6. Reduce inflammation in your diet as much as possible. Chronic inflammation reduces your ability to produce energy in your cells. The first step could be avoiding any known allergens or intolerances and the second to try and ensure that you are having at least three cups of vegetables a day. For more information on reducing inflammation my blog on Post Viral Fatigue has some useful resources. More generally to understand which vegetables are most useful for your health What are the best vegetables for feeding your gut ?

There are also a range of strategies to improve energy using tailored diet plans and supplements however these need to be prepared in consultation with a practitioner to ensure that underlying triggers are identified and addressed.

Christine Pope is a naturopath and nutritionist based at Elemental Health at St Ives. You can make appointments on 02 8084 0081 on online at Elemental Health .

Posted by Christine Pope on in Health Care, Minerals, Multiple Sclerosis, Nutrition, probiotics, Research

Terry Wahl’s diet for Multiple Sclerosis

shutterstock_227550832At the Bioceuticals Symposium in Melbourne recently I was fortunate to hear from keynote speaker, Dr Terry Wahl’s on the program which put her Multiple Sclerosis into remission. One of the refreshing things about this presentation was the strong focus on diet first, then exercise second and then supplements. The benefit of this approach is that it isn’t just suitable for MS but also anyone suffering from an autoimmune disease and current indications are that this could be in excess of 20% of the population.

Dr Wahl’s was diagnosed with MS in 2000 and used conventional therapies to manage the symptoms. She deteriorated to the extent that she was in a tilt wheelchair and needing to resign from her position at the hospital. Motivated by the downward spiral and with a background in clinical research she started looking for options in the medical literature and looked more broadly at other degenerative conditions such as Parkinson’s and Huntingdon’s disease. The drug therapies being tested were decades away so her research then led her to vitamins and supplements. What she found was a number of nutrients that slowed the pace of her MS but did not resolve the underlying condition. After discovering Functional Medicine in 2007 she decided to redesign her diet to try and incorporate those nutrients from food. This had such a significant impact that she went from a wheelchair to walking in one year.

The basis of her program is significant dietary change, basically flooding the body with nutrients. This is done by removing gluten, dairy and sugar and replacing it with a lot of nutrient dense vegetables and phytochemical rich fruit as well as small amounts of good quality protein and fats. The program encourages the use of butter which has been demonised for so long although ideally only the butter of grass fed cows so its rich in nutrients. It also includes small amount of organ meats, ideally organic, for their nutrient density. So pate is back on the menu but you can’t eat it with bread!

Key components of the diet are as follows;

  1. Up to 9 cups a day of vegetables and fruit of which ideally 3 cups are green leafy vegetables and 3 cups are sulphur containing vegetables and the remaining are brightly coloured vegetables and fruit.
  2. Small quantities of good quality protein ideally grass fed or organic.
  3. Fermented foods in small quantities initially to assist in feeding beneficial gut bacteria.
  4. Seaweed to provide adequate amounts of the essential mineral iodine
  5. Organ meats such as liver or heart once or twice a week, these should ideally be organic but particularly important to have organic liver as many toxins can be stored in the liver.
  6. Good quality fats such as olive oil and  grass fed butter.

For more information on the specifics of this diet her book is invaluable and she also has many resources on her website including meal plans.

In addition to the dietary changes, adequate sun exposure for Vitamin D as well as regular exercise are critical. Typically exercise is often difficult for MS patients however she recommends working with a suitably qualified exercise therapist to ensure that activity is appropriate and builds up gradually. The advantage is that regular exercise increases the number of mitochondria which assist in building energy, so this is helpful with the fatigue associated with MS and other auto-immune conditions.

Christine Pope is a Naturopath based at Elemental Health at St Ives and can be contacted for appointments on 8084 0081. Christine works with clients to optimise the diet and support them with supplements and herbal medicine.

Posted by Christine Pope on in Allergies, Research

Are you reacting to your dinner ?

If you constantly have an upset stomach, headaches or skin problems chances are you have thought about whether something you were eating was triggering your symptoms. So what options are there for finding out whether a food is upsetting you ?

The medical testing for allergies consists of either skin prick testing to determine if a substance provokes a reaction or blood testing for antibodies to Immunoglobulin E known as RAST testing. Naturopathically there are a number of other options including an Elimination Diet,  Food Intolerance Panel or Bio Compatability Hair Testing. So what are the advantages of each of these forms of testing ?

Skin prick testing involves scratching the skin with a range of allergens to see what generates a reaction. Usually done by a specialist you do need to be under supervision if a topical reaction causes full on anaphylaxis to an allergen so that you can be treated appropriately. Understandably many parents are not enthusiastic about this option however it does accurately identify  true allergens. A blood test to detect antibodies can be done where the skin prick testing is too invasive. It detects antibodies to specific allergens such as dust, pollens and foods.

Another option for determining intolerances is to use an elimination diet. Basically you eat very simple plain foods for 7-10 days  and then gradually introduce new foods to determine if it provokes a reaction. The elimination diet generally takes up to 6 weeks but has the advantage of being focussed on real food. Ideally you would also exclude any of the foods below that triggered a reaction.

What you can eat on a food sensitivity elimination diet:

  • Vegetables, well-washed (preferably organic), eliminate nightshade vegetable (such as eggplant,tomato and capsicum) if you suspect they are a problem
  • Fruits, well-washed (preferably organic), start with berries initially
  • Meat and fish (preferably organic and free range meats and wild fish)
  • Fats and seasonings – Extra-virgin coconut oil for cooking, and extra-virgin olive oil for dressings and other low-temperature applications, sea salt, herbs
  • Drink: only water (filtered if possible)

Naturopaths often conduct a food intolerance panel which looks for an immunoglobulin G reaction. It’s useful but will usually only tell you about foods you have been eating in the past few months. So if you haven’t had wheat for a year it may not show up.

Recently I have also looked at Biocompatibility Hair Testing conducted by Naturopathic Services. It has the advantage of not requiring a blood test and covers 500 widely available foods including a significant list of health foods. The test is reasonably priced and far less invasive for young children. It also has the advantage of covering foods which the client isn’t currently consuming. Blood testing will only reveal antibodies to a food that you are currently eating.

Other practitioners I know who use the test advised that it was making a big difference in cases involving skin and irritable bowel syndrome, two conditions I see frequently in clinic. Certainly in the last few months I am already seeing some significant changes in symptoms simply from removing aggravating foods from the diet.

If you have any questions about testing for food intolerances email me at Christine@elementalhealth.net.au or you can make an appointment on 8084 0081.

 

 

 

 

 

http://kidshealth.org/en/parents/test-ige.html