Can Eating Walnuts Reduce Your Risk of Breast Cancer

We have seen walnuts recommended as good for the heart for quite some time now. Some recent research, reported in the journal Nutrition and Cancer, says that eating walnuts may also help lower the risk of breast cancer.

These statistics come from the National Cancer Institute website:

Estimated new cases and deaths from breast cancer in the United States in 2011:

New cases: 230,480 (female); 2,140 (male)
Deaths: 39,520 (female); 450 (male)

Here is an excerpt from the abstract  from Nutrition and Cancer, reporting on the study, "Dietary Walnut Suppressed Mammary Gland Tumorigenesis in the C(3)1 TAg Mouse." (July 20,2011)

"Walnuts contain multiple ingredients that, individually, have been shown to slow cancer growth, including omega-3 fatty acids, antioxidants, and phytosterols*. In previous research, consumption of walnuts has slowed the growth of implanted breast cancers...Compared to a diet without walnuts, consumption of walnuts significantly reduced tumor incidence (fraction of mice with at least one tumor), multiplicity (number of glands with tumor/mouse), and size...A comparison with another dietary intervention indicated that the omega 3 content alone did not account for the extent of tumor suppression due to the walnut. The results of this study indicate that walnut consumption could contribute to a healthy diet to reduce risk for breast cancer."

(*Phytosterols are naturally occurring plant compounds. You can read the Wikipedia article about phytosterols, if you want more information.)

Walnuts are good for the heart, and now they may also help reduce the incidence of breast cancer. And they taste good, and are a natural product. (I think raw, unsalted walnuts are a better choice than roasted , salted ones.) It seems like a no-brainer to add them to your diet.  If you are watching your weight, just pay attention to the calories you are eating, make sure not to overdo it.

Natural Home Remedies and Relaxation Drinks

I have been doing a series on natural home remedies for insomnia and anxiety over the last few weeks. I have been seeing commercially marketed products calling themselves “relaxation’ or “serenity” drinks. I did a little research to see what I could find out about them.

It seems like there are new “relaxation” drinks on store shelves every week, my concern is that most are just trying to make a quick buck, and may not be very effective.

I found an article on Prevention magazine’s website about these so-called “relaxation” drinks:

“Stressed and sleep deprived? In our frazzled world, ample sleep and relaxation seem to be elusive goals. Now manufacturers are trying to cash in on our need to relax, and the market is anything but sluggish. More than 350 varieties of so-called relaxation drinks have hit the shelves, with revenues expected to reach $73 million this year.

 But do they work? Prevention investigated and found some unpleasant surprises with these 'serenity sips.' Because they're not FDA regulated and many labels cite a proprietary blend, a buyer has no idea how much of each active ingredient--melatonin, valerian, L-theanine, and others--is actually captured in the can or bottle. There's also limited research on how these relaxants interact with one another. Nor are they all shelf stable: Some of these compounds degrade in liquid.”

Read the full article here: Relaxation Drinks

The article did not conclude that any of the drinks they tested were worthwhile as relaxation aids. After reading the article, I will personally stick with preparing my own “relaxation” drinks. Chamomile tea is relaxing, and much cheaper than these new products; green tea is a natural source of L-theanine, and some research has shown that if you take a supplement of L-theanine, if you take it with green tea, you absorb more of the active constituents.. If I want to use some of the other supplements mentioned I will look for a standardized supplement by a manufacturer who has been around long enough to earn my trust.

Is There a Natural Way to End Snoring?

I was recently asked if I knew of a natural way to end snoring, by a friend, who said his wife's snoring kept him awake hours on end.

I told him I did not have any remedy that I could personally endorse, but had read that some people have some success sewing a tennis ball into the back of pajama tops. The theory is that it keeps the person from sleeping on their back, which is the most common position for snorers. I have never personally tried it, but told him it was worth a shot, if he could get his wife to go along with it.

I recently came across a website Banish Snoring! which claims to offer a natural two step solution to snoring. I have not personally tried their product, but it is sold through Clickbank.com, so it comes with a money back guarantee. If you try it and it does not work, simply contact clickbank.com for a full refund. I have sent the URL for the Banish Snoring website to my friend, if he tries it, I will report back here.

Is There A Natural Remedy for Swine Flu?

As the media whips up the hysteria about swine flu, I am asked this question more and more. My response has several parts.

First, I tell people that if they think they have swine flu, or any medical problem, they should consult a doctor. And that is true for readers of this blog, I am not a doctor, the information I offer is not a substitute for qualified medical care. If you think you have a health problem, please see your doctor.

Secondly, I suggest that it is better to try to prevent getting sick in the first place, and there are some common sense recommendations that help.

The first is one you probably heard from your mother, wash your hands frequently, with soap and warm water. It is one of the best ways to reduce the spread of germs.

Next, getting adequate rest is important. If you are not sleeping enough, your immune system will not function optimally, making you more susceptible to getting sick. Make sure you are sleeping enough to let your body recover from the day's stresses.

Eating a varied and nutritious diet also helps. Foods rich in vitamin C and/or quercitin (a bioflavinoid, which is a good antioxidant and anti inflammatory) especially seem to support the immune system, including apples, blueberries, onions, buckwheat, green tea, and garlic, to name a few. Eating a wide enough diet to ensure your body is receiving adequate nutritional support is important. (Consult your doctor, or a dietitian, if you need help to determine what an appropriate diet is for you.) Include a variety of fruits and vegetables every day, preferably locally grown and seasonal. Some research suggests that taking supplemental vitamin D also supports your immune system, and it may help, but I don't have any experience with the supplement myself. You may want to check with your doctor about this.

Do what you can to support your immune system, and you are less likely to become ill, and to recover faster if you do become sick.

When I get the flu, I usually let it run its course, making sure to get as much rest as possible, and drink plenty of fluids (usually tea, herb tea, or broth); if I feel I need to take something more, I use a homeopathic remedy called Oscillococcinum, which is usually available in health food stores, and even grocery and drug stores. I find that it helps most if you start taking it at the first signs of symptoms.

My strongest advice about swine flu is to remember that media thrives on sensationalism, and generally blows things far out of proportion. Take some common sense precautions, get enough rest, eat well; and take the media stories with a very large grain of salt.