Is soy safe? – part 2

As you tuck into a delightful tofu and veggie stir-fry, or maybe even some tofu ice-cream, is there a lingering doubt? Is this really doing me good? Am I contributing to the prevention of breast and prostate cancer, or am I, as some would have us believe, contributing to their increased likelihood?

If so, you need the answer to this question: Do the phyto-oestrogens in soybeans act like oestrogen or Tamoxifen? Need a full explanation? Let us go Out on a Limb again, follow on from the earlier post this week where we explored the soybean itself, and using the evidence-base available, explore how cancer and soy beans interact, but first




Thought for the day


The doctor of the future will give no medicine,
But will instruct his patient in the care of the human frame,
In diet and in the cause and prevention of disease

                    Thomas Edison, 1902



WHY LINK SOY and BREAST CANCER?
1. There are historically low breast cancer incidence rates in Asia, where traditional soyfoods are a staple.

2. Research demonstrates isoflavones in soy may exert anti-oestrogenic effects.

3. Some epidemiologic data shows a higher soy intake results in a lower breast cancer risk.

4. Rodent studies demonstrate soy protects against carcinogen-induced mammary cancer.

HOW BREAST CANCER is AFFECTED by OESTROGEN
In broad terms, there are 2 types of breast cancer; oestrogen positive and oestrogen negative. Our discussion relates to oestrogen positive cancers in particular and these make up about 70% of all breast cancers.

Oestrogen positive cancers are aggravated by oestrogen (the main female sex hormone). How this happens is that on the surface of oestrogen positive cancer cells there are receptors for oestrogen. When an oestrogen molecule comes into proximity with such a receptor, it attaches (but does not go into the cell) and creates a cascade of reactions within the cell that speeds up the cancer’s progression.

In earlier times, removal of the ovaries was attempted as a way to reduce oestrogen levels in women with breast cancer. But oestrogen is made in other parts of the body, so only in exceptional circumstances has this proven useful.

Many people will have heard of tamoxifen. This was heralded as a breakthrough drug as, while it does attach to the oestrogen receptors, it does not cause the internal reaction. Therefore, tamoxifen blocks natural oestrogen from having its adverse affects.

Unfortunately, tamoxifen does aggravate uterine tissue and is associated with increased uterine cancer, but on balance it remains a widely used anti-cancer drug. Simply put, tamoxifen is an oestrogen antagonist.


WHAT OESTROGEN IS IN SOY?

There are 3 main oestrogen-like chemicals in soybeans; genistein, daidzein, and glycitein.

They are present in their beta glycoside forms: genistin, daidzin, and glycitin, hence you may see them written differently.

Genistin/genistein, daidzin/daidzein, and glycitin/glycitein account for approximately 50–55%, 40–45%, and 5–10% of total isoflavone content, respectively in soybeans.

Older adults in Japan and Shanghai, China, typically consume between 25 and 50 mg/day of isoflavones and probably no more than 5% of these populations consume more than 100 mg/day. In contrast, people in the United States and Europe consume an average of less than 3 mg/day.

Isoflavones have a chemical structure similar to human oestrogen but bind to estrogen receptors more weakly. Significantly, it has been suggested that genistein, which is the best-studied isoflavone, along with the other isoflavones may act like tamoxifen as estrogen receptor blockers.

What has also drawn attention in recent years are conflicting concerns that isoflavones may stimulate the growth of existing estrogen-sensitive breast tumors. These concerns are based on evidence gathered from studies involving tissue cultures and rodents. However, they do contrast with the human epidemiological evidence that shows among Asian women higher soy intake is associated with a nearly one-third reduction in breast cancer risk and that Japanese breast cancer patients, in comparison to Western women, exhibit better survival rates even after controlling for stage of diagnosis.

SOY for the PREVENTION of BREAST CANCER



In Asia, isoflavones are consumed as traditional soy foods and not in pure or processed forms. Epidemiological data associates lifetime, and particularly pre-adolescent consumption of traditional soy with a decreased risk of breast cancer development in humans.

An Asian-American study on soy found that women, pre- and postmenopausal, who consumed tofu, had a 15% reduced risk of breast cancer with each additional serving per week.

Wu AH, Ziegler, et al. Tofu and risk of breast cancer in Asian- Americans. Cancer Epidemiol Biomarkers Prev. 1996;5(11):901-906.


Another trial reported that women in the highest tertile intake of tofu had a 51% decrease risk of premenopausal breast cancer when compared with women in the lowest tertile. In this study, no statistical significant association was observed between soy intake and breast cancer risk among postmenopausal women.

Hirose K, Imaeda N, Tokudome Y, Goto C, Wakai K, Matsuo K, et al. Soybean products and reduction of breast cancer risk: a case-control study in Japan. Br J Cancer 2005;93(1):15-22.

Messina and colleagues published a major review on this subject in 2008 and I consider it to be one of the very the best review articles on this topic. To quote:

The conclusion drawn from this extensive review of the available literature is that currently there is little evidence to suggest that any potential weak estrogenic effects of dietary isoflavones have a clinically relevant impact on breast tissue in healthy women. Limited data suggest this is also the case for breast cancer survivors.

This evidence includes multiple trials showing no effects on breast proliferation or mammographic density and considerable epidemiologic data showing either no effect or a modest protective role of soy/isoflavone intake on breast cancer risk.

Based on this evidence it seems unlikely that isoflavone consumption at dietary levels (i.e. <100 mg/day) elicits adverse breast cancer-promoting effects in healthy women or breast cancer survivors not undergoing active treatment.

Messina MJ and Wood CE; Nutrition Journal 2008.  To read in full, CLICK HERE http://www.nutritionj.com/content/7/1/17

SOY and its AFFECTS on BREAST CANCER
When this article was first posted in 2008, there was no data to support the notion that soyfoods or isoflavone supplements could improve the survival of breast cancer patients.

Several earlier studies suggested that whole soy foods appeared to have no negative or positive effect on breast cancer. For example the following two studies found soy foods had no negative impact on breast cancer survival.

Boyapati SM, et al. Soyfood intake and breast cancer survival: a followup of the Shanghai Breast Cancer Study. Breast Cancer Res Treat. 2005;92(1):11-17.

Nishio K, et al. Consumption of soy foods and the risk of breast cancer: findings from the Japan Collaborative Cohort (JACC) Study. Cancer Causes Control. 2007;18(8):801-808.
This, and other evidence, prompted Messina and colleagues in their 2008 review quoted above to state:

Available data on breast cancer recurrence and mortality provide some assurance for breast cancer patients that soyfoods/isoflavone supplements, when taken at dietary levels, do not contribute to recurrence rates although more data are clearly needed to better address this issue.

However, in 2009, following more analysis of the Shanghai study, strong new evidence was published showing significant benefits of consuming soy for women with breast cancer in terms of better survival and less cancer recurrence, making Messina’s claim outdated.

Women consuming soy in the highest quartile had a 29% lower death rate over the 4 year follow up, and 32% reduced risk of recurrence. The protective effect was present regardless of oestrogen receptor status of the cancer, or whether tamoxifen was used or not.

This study provided the most compelling evidence to date of a benefit for soy consumption by women with breast cancer (as opposed to no harm). It is important because it shows a benefit for increased soy consumption irrespective of oestrogen receptor status or tamoxifen use.

Shu XO et al. Soy food intake and breast cancer survival; JAMA. 2009 Dec 9; 302(22):2437-43.

The trend of this study was confirmed in 2013 when another study demonstrated soy food intake is associated with longer survival and low recurrence among breast cancer patients.

Zhang, Y.F., et al., Positive effects of soy isoflavone food on survival of breast cancer patients in China. Asian Pac J Cancer Prev, 2012. 13(2): p. 479-482.

More recently still, a major review from the World Cancer Research Fund International’s Continuous Update Project Report: Diet, Nutrition, Physical Activity, and Breast Cancer Survivors has examined a total of 85 studies involving 164,416 women. Included has been analysis of specific evidence related to soy and its interaction with breast cancer.

This major study makes modest conclusions The evidence was sparse and generally consistent, and is suggestive of an inverse relationship between consumption of foods containing soy and all cause mortality. 

Translation? From what solid evidence there is so far, it seems that soy is likely to be helpful; the evidence for it being unhelpful is not there. Conclusion? It is coming after a few more pieces of the puzzle are put into place!


BEWARE:  NATURAL SOY, PROCESSED SOY – DIFFERENT OUTCOMES
It may be that the non-traditional soy foods do create problems. Significantly, soy protein isolates do not contain many of the bioactive components present in whole soy. As we clarified in Part 1, refined products include soy flour and its processed derivatives.


Research has demonstrated that soy protein isolates (85–90% soy protein) do stimulate the growth of

estrogen-dependent tumors. Another study evaluated the relative effects of different degrees of soy processing on the growth of pre-existing tumors and demonstrated that consumption of isoflavones in increasingly purer or more highly enriched forms may have a proportionally worse effect on estrogen-dependent tumor growth.


Allred CD,et al. Soy processing influences growth of estrogen-dependent breast cancer tumors. Carcinogenesis 2004;25:1649-1657.

Some research has shown that soy processing increases breast cancer growth in mice. This may be related to isoflavone metabolism and bioavailability, but more research is needed.

Allred CD, et al. Soy processing influences growth of estrogen-dependent breast cancer tumors. Carcinogenesis 2004;25:1649-1657.

SOY AND TAMOXIFEN
There has also been some concern expressed that soy products may actually interfere with the action of tamoxifen itself. However, recent studies examining the interaction between soy and tamoxifen have yielded neutral or beneficial findings.

In one study, soy intake had no effect on levels of tamoxifen or its metabolites.

Wu AH, et al. Tamoxifen, soy, and lifestyle factors in Asian American women with breast cancer. J Clin Oncol. 2007;25(21):3024-3030.

In another, the combination of tamoxifen and genistein inhibited the growth of human breast cancer cells in a synergistic manner in vitro.

Mai Z, et al. Genistein sensitizes inhibitory effect of tamoxifen on the growth of estrogen receptor- positive and HER2-overexpressing human breast cancer cells. Mol Carcinog. 2007;46(7):534-542.

SOY and CHEMO
One study reported that soy’s main phyto-oestrogen genistein, enhanced the cytotoxic effect of the chemotherapeutic agent adriamycin at low doses against the human breast cancer cell. This enhancing effect was mainly attributed to the increase of necrotic-like, rather than apoptotic, cell death.

Satoh H, Nishikawa K, Suzuki K, et al. Genistein, a soy isoflavone, enhances necrotic-like cell death in a breast cancer cell treated with a chemotherapeutic agent. Res Commun Mol Pathol Pharmacol.2003;113–114:149–158.

SOY and YOUNG GIRLS
Of great interest is research that demonstrates eating soy foods during childhood and adolescence in women, and before puberty onset in animals, appears to significantly reduce the risk of breast cancer later in life.

SYNERGISTIC EFFECTS OF SOY
Research evidence indicates a possible synergistic relationship between soy and green tea consumption.

SOY AND THE AUTHORITIES
The American Cancer Society in 2006 concluded that breast cancer patients can safely consume up to three servings of traditional soyfoods per day, although the group advised against the use of more concentrated sources of isoflavones such as powders and supplements.

The United States Health and Human Services Agency for Healthcare Research and Quality (AHRQ) conducted a review of the available studies and found little evidence of substantial health improvements and no adverse effects, but also noted that there was no long-term safety data on estrogenic effects from soy consumption.

The AHRQ report notes that future studies of the health effects of soy need to better address the complex relationship between health and food components, including how variations in the diets, lifestyles, and health of participants might affect the results.

Also, studies that substitute practical amounts of soy products into people's diets would better address the question of whether people should make the effort to include more soy in their diet.

The Cancer Council of New South Wales released a statement saying scientific research suggests that overall the moderate consumption of soy products does not appear to present a risk to women with breast cancer, and there is equivocal evidence that consuming large amounts of soy products may have a protective effect against developing breast and prostate cancer. However, the Council does not recommend taking soy dietary supplements as there is no evidence they are either effective or safe at preventing or treating cancers.

WHAT RUTH and I DO
We regularly eat organic tofu and soy yoghurt (which Ruth makes from Bonsoy). Ruth drinks small amounts of soymilk (mostly Bonsoy in teas), but I do not – I do not like it and have teas and dandelion coffee black). We eat some tempeh but only have silken tofu by mistake when eating out!

We avoid processed soy products and read labels to avoid the myriad of foods with these products added to them.

MY OWN CONCLUSIONS and RECOMMENDATIONS
In answer to the key question, I conclude the phyto-oestrogens in soy act like tamoxifen, not like oestrogen. I also conclude:
1. Traditional soy foods are almost certainly safe and warrant being a part of a healthy diet for healthy people. I recommend them. I particularly recommend regular soy consumption for young and adolescent girls; but then lifetime consumption seems ideal.

2. Processed or refined or concentrated soy products run the real risk of being problematic for everyone. I do not recommend them.

3. For women with breast cancer, the best evidence currently available suggests traditional soy foods, eaten in traditional amounts are likely to be safe and may well be helpful in reducing recurrences and extending survival. I recommend them.

RELATED BLOGS
Coconut oil – are you nuts?

Food for life – what to eat when

RESOURCES
You Can Conquer Cancer – the revised edition has many other explanations like this one on soy. What type of protein and how much? Which are the best fats to eat and to avoid, and so on. This book is about prevention and long-term good health, as well as cancer recovery.

NOTICEBOARD
Ruth and I leave this week to present our final meditation retreat for the year, Meditation Under the Long White Cloud at Mana retreat centre amidst the peace and beauty of the Coromandel Peninsula in New Zealand.

Then we travel down south to the exquisite landscape at Wanaka to present the 5 day cancer residential program, Mind, Meditation and Healing from November 10 - 14. It will be a delight to be back in New Zealand once more.

Eating meat or smoking? Which is worse for your health?

“Animal protein-rich diets could be as harmful to health as smoking”.

This was the startling headline in The Guardian newspaper recently following the release of a new study that ran over 18 years and reported that people under 65 who eat a lot of meat, eggs and dairy are four times as likely to die from cancer or diabetes. Those younger than 65 who ate the most animal protein had a 74% increase in their risk of dying from any cause.

Given I have been recommending just such a diet for over 30 years, this week let’s go Out on a Limb once more, look at the evidence more fully, the way this study has been reported including mainstream reactions, and how we and our families can eat to save a great deal of future problems.

Then news of how you can receive a 20% discount for this year's Happiness and its Causes conference that I highly recommend, but first

Thought for the day

Nothing will benefit human health
And increase chances for survival of life on Earth
As much as the evolution to a vegetarian diet

Albert Einstein









Why did I use a low protein, plant-based, wholefood diet to help me to recover from my own difficult cancer, and why did I begin to recommend such a diet way back in 1981 when I first began helping others to either recovery from cancer or to prevent it?

Well, the truth is that it was a combination of first principles and personal experience. As a veterinarian I had been well trained in nutrition, but perhaps even more importantly, also trained in comparative anatomy.

The fact is that we humans are omnivores and as such, our digestive tracts are best designed for a relatively low protein diet. (See the previous blog Would you eat like a dog? for details - link below). Fortunately I also knew that unlike in the dog, the metabolic waste products from a high meat diet place a heavy burden on our human bodies.

However, even more than the science, what was most convincing for me personally was that when first diagnosed with secondary cancer, I ate a very pure diet for some time and meditated a lot (several hours per day). This made me very aware and very sensitive to what I ate. I soon found that if I did eat high protein I felt heavy, even toxic; low protein, I felt much lighter and had more energy. It was clear what suited me best.

Once I began working with others, I told them of my personal theories and experiences and suggested they might like to try them. Many found the same thing – low to medium protein intake, avoid meat, eggs, dairy and they felt better. Many seemed to “co-incidentally” do much better than their doctors predicted.

Of course, the full details of the overall diet I recommend for prevention, management or recovery have been in You Can Conquer Cancer since 1984 and these recommendations were expanded and given more detail in the recent new edition.

What has been gratifying, and I guess somewhat re-assuring, is that over the last few years more and more high quality research is confirming these recommendations (see the recent blogs Let food be your medicine Parts 1 and 2 - links below)and I do plan another research based blog soon – the evidence is compelling).

So let’s restate this latest study’s findings “high levels of dietary animal protein in people under 65 years of age was linked to a fourfold increase in their risk of death from cancer or diabetes, and almost double the risk of dying from any cause over an 18-year period.

So what is the commentary?
“Nutrition experts have cautioned that it's too early to draw firm conclusions from the research”.

“Gunter Kuhnle, a food nutrition scientist at Reading University, said it was wrong "and potentially even dangerous" to compare the effects of smoking with the effect of meat and cheese as the study does.
"

“Heather Ohly at the European Centre for Environment and Human Health in Exeter said: "Smoking has been proven to be entirely bad for us, whereas meat and cheese can be consumed in moderation as part of a healthy diet, contributing to recommended intakes of many important nutrients."

Ho hum. I guess the paper has to give voice to caution and the prevailing way of thinking. I guess.... This is certainly the way of journalism these days.

Yet if we dig further into this research, we find that the harmful effects from the high protein diet were almost negated if that protein was derived from plant sources, such as beans and legumes; except in cancer where the risk was still three times as high in middle-aged people who ate a protein-rich diet, compared with those on a low-protein diet.

And there are more important suggestions from this research. It suggests that once you are over 65, things may well change. Over 65 and your protein needs tend to go up, so once over 65, increasing your protein levels seem to be protective against cancer, diabetes and other diseases. According to this study, doing so cuts the risk of death from any cause by 28%, and reduces cancer deaths by 60%.

So how did this study define a low protein diet? 
No more than 0.8g of protein a day for every kilogram of body weight, which means 48g for a 60kg person, and 64g for an 80kg person. These are very close to the amounts that result from following my Wellness Diet or the more specific cancer recovery diet.

According to The Guardian “most people in Britain eat more protein than they need. The British Dietetic Association recommends a daily intake of 55g and 45g of protein for the average man and woman respectively. But according to the British Nutrition Foundation the average protein intake per day is 88g and 64g for men and women.”

When I had cancer, the recommendation was around 120gm per day! The mainstream scientist's understanding of protein has changed over the years.

Full reference: Levine ME, Suarez JA, Brandhorst S, et al. Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population. Cell Metab. 2014; 19:407-417. DIRECT LINK HERE

What to do? A summary:
1. IN GENERAL TERMS, the way I recommend to eat is best described as a plant-based, wholefood, organic diet.

2. READ  and LEARN: In the new edition of You Can Conquer Cancer you will find both the Wellness Diet (for those who are basically well, interested in prevention and living a long, happy and healthy life) and the more specific Healing Diet are set out in detail.

3. LISTEN to the 2 food CDs (or download the MP3s) Eating well, Being well and Eating for Recovery

4. ENJOY the recipes in the Gawler Foundation’s book Eat Well, Be Well

5. SEEK personal help if needed - see the resources below

6. DELIGHT in the fact, and the tastes of eating well

RESOURCES -  DOCTORS & INTEGRATIVE MEDICINE
To locate a doctor trained in nutritional medicine, refer to
i) The Australian College of Nutritional Medicine (ACNEM)

ii) The Australasian Integrative Medical Association (AIMA)

RELATED BLOGS
Would you eat like a dog?

Let food be your medicine - Part 1

Let food be your medicine - Part 2

NOTICEBOARD
1. Meditation in the Forest
There are just a couple of places available for our Pre-Easter meditation retreat in the Yarra Valley. This annual event is a highlight for Ruth and myself; this year as well as relaxation, mindfulness and meditation, we will be delving into that most useful of personal tools, contemplation.

For details CLICK HERE
For bookings, call the Gawler Foundation +61 3 59671730

2. Cancer, Healing and Wellbeing 
This 8 day cancer recovery program residential program is evidence based and will be highly experiential. We will cover the full range of Integrative Medicine options, with the emphasis on what people can do for themselves – therapeutic nutrition, exercise and meditation, emotional health, positive psychology, pain management, the search for meaning and so on.

I will personally present the majority of the content but along with Ruth, participants will have the additional support and experience of Liz Maluschnig and Stew Burt; two very experienced and committed New Zealanders.

For details on this and the other cancer related residential programs for 2014 CLICK HERE 

3. Happiness & Its Causes - 29 & 30 May 2014 - Seymour Centre, Sydney

Have an inspiring and productive 2014! Revitalise, refresh, learn, explore, network and be motivated at the world's leading happiness event – celebrating its 9th year - Happiness & Its Causes 2014 - with 30+ world-renowned international and local speakers – leaders in psychology, science, education, business, the arts and more.

As I have endorsed this conference, I have been able to secure a 20% discount for all my readers!

Book before 28 March and save $300 off the full 2 day conference fee and $500 off the full 4 day gold pass fee (including workshops)

Book online using promotion code RMEE or call (02) 8719 5118 to register.

Go to www.happinessanditscauses.com.au

SIX INTERNATIONAL KEYNOTE SPEAKERS:
• Professor Mihaly Csikszentmihalyi, USA, one of the greatest psychologists of our time, pioneering researcher into optimal experience or ‘flow’ on a rare visit to Australia!
• Matthieu Ricard, Nepal, inspiring humanitarian monk and best-selling author Happiness: 
A Guide to Developing Life’s Most Important Skill.
• Dr Jane Goodall, DBE, UK, legendary primatologist, environmentalist and UN Messenger of Peace.
• Professor Jean Twenge, USA, psychologist and leading researcher into narcissism and youth mental health.
• Professor Roy Baumeister, USA, respected social psychologist exploring self-control, 
self-regulation, meaning and happiness.
• Professor Felicia A. Huppert, UK, international expert in wellbeing and author of The Science of Wellbeing ... AND 25+ AMAZING LOCAL MINDS TOO!

Vegans can run, but what about the science?

How many bananas does a vegan need to eat to run a marathon? What does a vegan breast cancer survivor eat as she and her husband defy belief and expectations and run 366 consecutive marathons around Australia? What does the research say about a non-meat diet?

So this week, an interview with Janette Wakelin-Murray, compelling recent research, an invitation to celebrate the extraordinary, world record breaking endurance feat of Janette and husband Alan at Federation Square on 31st December between 2 - 4 pm (details LINK HERE) – a good lead in to the New Year’s eve fireworks in Melbourne - plus a reminder of the Christmas discounts on all the meditation books, CDs, MP3s and DVD (details LINK HERE), but first, can a world-class athlete get enough protein from a vegetarian diet to compete?


Thought for the day


I’ve found that a person does not need protein from meat to be a successful athlete. 
In fact, my best year of track competition was the first year I ate a vegan diet. 



Carl Lewis - winner of 9 Olympic Gold Medals.
Voted "Sportsman of the Century"
by the International Olympic Committee.
Vegan from the age of 30.

These feet belong to a 64 year old breast cancer survivor who has used them to run
340 consecutive daily marathons!


Janette Wakelin-Murray you are
A STAR!!!!!







Can you believe this? Can you comprehend this?
Janette is close to completing a world record 366 consecutive marathons and she has done it in the running company of her 68 year old husband, Alan.

Before my cancer and leg amputation, I was a decathlon athlete. It remains a regret that I never ran a marathon. Lately I do know a couple of sixty year olds who have run a marathon. Most find it takes ages to recover from just the one.



My sense is that Janette and Alan’s accomplishment is so extraordinary
many people including some in the media
are having trouble computing it.
It is almost too extreme to believe.



And then there is the fact they have done it on all raw, vegan food. No meat, no dairy, no protein boosters, no supplements, no stearoids. Also no sickness, no injuries, no days lost through stiffness or soreness or tiredness. 366 consecutive, daily marathons.




Janette told me “I could not have done this in my 20s. No way in my 40s. In my 50s I ran about 50 and it was very hard, very tiring. But honestly, now in my 60s, this has been relatively easy. No injuries, I feel really good. My health has never been better”.


So what do you eat? “80% fruit, 15% vegetables, 5% nuts and seeds. All organic wherever possible – our energy levels drop noticeably when we can only get the commercial stuff – and all raw of course.” Of Course!

If you are tempted to think anything about this marathon run around Australia qualified as easy,
Here are some of the facts:

Temperatures ranged from freezing to a maximum of 44 in the shade.

They experienced serious tropical downpours that went on for weeks courtesy of Cyclone Oswald. At that point, 9 of Alan’s waterlogged toenails simply fell off, yet no infection, no real discomfort, no stopping.

They rose before 4am each day, began to run at 5. Stopped to eat and rest 3 times during the day, generally finished around 3pm.




Both burnt 5,000 calories each day. Both ate around 20 very ripe bananas, lots of apples, oranges, pineapples – commonly as smoothies or juices that could also include beetroot, carrot and greens and ginger - and a big salad or 2 including a large avocado daily.










Why do it?
Janette again: “I have been a raw vegan for 12 years. In 2001 I was diagnosed with a highly aggressive carcinoma of the breast and told I had 6 months to live. In 6 months I was given a clean bill of health having recovered my own way (see Janette’s book Raw Can Cure Cancer).

I am hoping that this run will prompt people to think more consciously about their lifestyle choices. To think consciously about where meat comes from. To use their heads and to turn the lamb chop on their plates into the lamb jumping for joy in its paddock.

To think more consciously about their health and to make healthier choices about the things they eat, their exercise and particularly their care of self.

What I discovered during my own cancer recovery is that you have to believe in yourself and that what you are doing will work. The most important thing is to learn to love yourself and to care for yourself.”

My thoughts
Anyone who suggests you have to eat meat to perform at a high level in athletics or endurance running is clearly incorrect.

I suspect if you can run 366 marathons consecutively on a vegan diet, that diet should provide enough fuel for most things, including recovering from illness if that is a choice you make.

When people say after changing to a vegetarian or vegan diet, I feel my energy levels have dropped, quite simply they are probably not eating enough. Bananas may make more sense than feeling meat is what is lacking.

Alan and Janette confront the whole notion of supplements. They took none. They have pushed their bodies beyond what most would consider to be extreme limits. They have done this with no injuries, no sickness and a real twinkle of delight and enthusiasm in their eyes. And they are both in their sixties.

What Janette and Alan have accomplished challenges many hard held norms. Will people rethink those norms, or simply marvel at the achievement, quietly dismiss it and go about normal life as if nothing happened?

The challenge is to take in the enormity of what Janette and Alan have accomplished, along with how they did it.

If you want to see Janette and Alan in action, Today Tonight had a nice TV feature on them recently   LINK HERE

Next, as some small tribute to Janette and Alan, and at the risk of a long post, 

here is some recent research that supports the notion of eating less meat.

Red and processed meat linked to early death
Consumption of red and processed meat products is associated with increased risk of death, according to a recent review of nine studies with years of follow-up ranging from 5.5 to 28 years.

Those consuming the most processed meat had a 23 percent increase in mortality risk, while those consuming the most total red meat had a 29 percent increased risk for, compared with those who consumed the least.

Other studies have shown a similar link with red and processed meat products and mortality as well as links to heart disease, cancer, and diabetes.

Larsson SC, Orsini N. Red Meat and processed meat consumption and all-cause mortality: a meta-analysis. Am J Epidemiol. Published ahead of print October 22, 2013.

Diet fuels major rise in depression
Women who consume a diet defined as inflammatory—high in red meat, fish, sodas, and refined grains—have a higher risk for depression, compared with women who consume low amounts of these products.

As part of the 12 year Nurses’ Health Study, researchers analyzed the diets of 43,685 women and found that women who favored inflammatory food products were 41 percent more likely to be depressed.

Lucas M, Chocano-Bedoya P, Shulze MB, et al. Inflammatory dietary pattern and risk of depression among women. Brain Behav Immun. 2013. In press.

Vegetarian Diet Lowers Cholesterol, Weight, and Blood Sugar
A low-fat, high-carbohydrate vegetarian diet lowers cholesterol, blood sugars, and weight, according to a small recent study published. Obese participants with type 2  diabetes and/or hypertension followed a plant-based, high-fiber diet (about 42 grams per day) for one month.

Patients experienced weight loss, lower cholesterol, better blood sugar control, and improved gut flora. Bacteria associated with immunity and anti-inflammation increased while bacteria most associated with conditions such as obesity and inflammatory bowel conditions decreased.

Kim MS, Hwang SS , Park EJ, Bae JW. Strict vegetarian diet improves the risk factors associated with metabolic diseases by modulating gut microbiota and reducing intestinal inflammation. Environ Microbiol Rep. 2013;5:765-775.

How does meat cause colon cancer
Reasons for meat products leading to colorectal cancer are wide-ranging, according to a new review in the journal Nutrition Research. The authors say potential risks include naturally occurring components of meat products such as heme iron and protein as well as generated components such as N-nitroso compounds and heterocyclic amines.

Kim E, Coelho D, Blachier F. Review of the association between meat consumption and risk of colorectal cancer. Nutr Res. 2013;33:983-994.

Vegan diets – natural weight control
People who follow vegan diets weigh less and consume more protective nutrients such as beta-carotene and fiber according to recent research.

71,751 participants enrolled in the Adventist Health Study 2 were tracked for five years. The vegan group (defined as consuming animal products less than one time per month), consumed the most beta-carotene, fiber, potassium, and magnesium, compared with all other dietary groups.

The vegan group had the lowest average body mass index (BMI) and the lowest prevalence of obesity, compared with those following all other dietary patterns. Levels of BMI and rates of obesity went up as animal product intake increased.

Rizzo NS, Jaceldo-Siegl K, Sabate J, Fraser GE. Nutrient profiles of vegetarian and nonvegetarian dietary patterns continuing professional education (CPE) information. J Acad Nutr Diet. 2013;113:1610-1619.

Type 2 diabetes: Nutritional therapy safe and effective; more drugs risky 
Commonly prescribed diabetes medications have been linked to higher risks of pancreatitis and pancreatic cancer, according to recent publications. The drugs include exenatide (Byetta), liraglutide (Victoza), sitagliptin (Januvia), and possibly other similar medications.

Prevention and treatment of type 2 diabetes with nutritional measures, especially a plant-based diet and avoidance of meat and dairy products, remains a safe and effective approach. If you are on the drugs, maybe you need to talk again with your doctor.

REFERENCES
1. Elashoff M,et al. Gastroenterology. 2011;141:150-156.
2. Butler AE, et al. Diabetes. Published ahead of print March 22, 2013.
3. Singh S,et al. JAMA Intern Med. 2013;173:534-539.

Want babies? Try less processed meat and dairy
Processed meat products may lower sperm quality, according to researchers from Harvard. They analyzed 364 samples of semen from 156 men who were having reproductive difficulties and asked the men to complete a food record.

Those participants with higher intakes of processed meat products (more than one-third of a serving per day) saw more abnormalities in sperm count, size, and shape, compared with men who ate less.

These findings support a recent study that showed similar results between semen quality and dairy products.

Afeiche M. Meat intake and semen parameters among men attending a fertility clinic. Report presented at: American Society for Reproductive Medicine 2013 Annual Meeting; October 14, 2013: Boston, MA.
Afeiche M, Williams PL, Mediola J. Dairy food intake in relation to semen quality and reproductive hormone levels among physically active young men. Hum Reprod. 2013;28:2265-2275.

RELATED BLOGS
Vegan breast cancer survivor runs a marathon a day for a whole year

Would you eat like a dog?

CHRISTMAS CELEBRATION – MEDITATION RESOURCES AT A DISCOUNT
To celebrate Christmas, it is a treat for Ruth and myself to be able to offer meditation resources as our Christmas special via our webstore.

All the meditation CDs, along with their corresponding MP3s and my meditation DVD are discounted 20% from now until Christmas Day. The most recent meditation book Meditation – a Complete Guide is discounted 10%, as is the bonus Christmas offer, that great cookbook, Eat Well, Be Well.

Go on-line and take advantage of the discounted CDs, MP3s, DVD and books. CLICK HERE.

COMING EVENTS
Meditation in the Forest : April 11 – 17, 2014
The regular Pre-Easter retreat Ruth and I present is on in the Yarra Valley again. This year as well as providing the opportunity to learn more about relaxation, mindfulness and meditation, and to deepen your experience of same, the particular focus of the retreat will be on contemplation.
For details CLICK HERE

Ian Gawler Blog: Research, daily life and cancer

Groups, mushrooms, CD47, surgeons, PSA tests, mistletoe and coconut oil.
What do they have in common? They all feature in important research that throws light on what might make for a good choice if you or someone you love has cancer – or wants to avoid it. So this week, some compelling reading that just might help to save a life.

Plus Ruth and I start our tour of New Zealand next week, so more details of the talks and retreats, but first

Thought for the day
If I die
I want to be the healthiest person ever to die of this disease
                           One of the women in my Friday cancer group

Yes, that dot in the middle is me speaking at the Happiness and its Causes Conference in Perth last week; some highlights next week.

1. Attending a therapeutic group halves the risk of recurrence and the risk of dying from breast cancer
This study is a few years old now, but very significant all the same.

After a median of 11 years of follow-up, this study involving 227 women showed that those women provided with a psychological intervention via small groups that included strategies to reduce stress, improve mood and alter health behaviours, were found to have around halved the risk of both breast cancer recurrence (hazards ratio [HR] of 0.55; P=.034) and death from breast cancer (HR of 0.44; P=.016).

Follow-up analyses also demonstrated that women in the groups had a 50% reduced risk of death from all causes (HR of 0.51; P=.028) during the time of the study.
The authors concluded that psychological interventions can improve breast cancer survival.

Reference: Andersen BL et al, Psychologic Intervention Improves Survival for Breast Cancer Patients - A Randomized Clinical Trial.  Cancer. 2008; 113:3450-3458

2. Psychological and behavioural variables can have profound effects on cancer. 
In a related study, a meta-analysis (analysis of a large number of studies) revealed stress-related psychosocial factors to be associated with a higher cancer incidence in initially healthy people, poorer survival in patients diagnosed with cancer, and higher cancer mortality.1

Reference: Chida Y, Hamer M, Wardle J, Steptoe A. Do stress-related psychological factors contribute to cancer incidence and survival? Nat Clin Pract Oncol. 2008;5:466–475. [PubMed]

3. CD47: The cancer breakthrough I believe may really happen
Many of those who attend my workshops may remember I have been speaking hopefully of CD47 for some time. Here is an update.

CD47 is a kind of protein that is found on the surface of many cells in the body. It tells circulating immune cells called macrophages not to eat these cells. The body uses the CD47 protein to protect cells that should be protected and to help dispose of cells that are aged or diseased.

Unfortunately, some cells that should be destroyed are not. Researchers at Stanford discovered that nearly every kind of cancer cell has a large amount of CD47 on the cell surface. This protein signal protects the cancer against attack by the body's immune system.

Stanford investigators have discovered if they block the CD47 "don't-eat-me" signal through the use of anti-CD47 antibodies, macrophages will consume and destroy cancer cells. Deadly human cancers have been diminished or eliminated in animal models through the use of anti-CD47 antibody.

For the last year, many people have been working to make clinical trials in humans possible. Stanford is hopeful that the first human clinical trials of anti-CD47 antibody will take place in mid-2014, and clinical trials may also be done in the United Kingdom. Stay tuned; this one just might work!

4. Mushrooms – cook them and reap the rewards!
Some will know that mushrooms have been under something of a cloud (OK – bad pun ) and even on the Gerson banned list. I have never been able to find a satisfying rationale for this avoidance and more recent research indicates that maybe the problem was eating them raw, while cooking them seems quite beneficial.

In 2009 a study of 2,018 women correlated a large decrease of breast cancer in women who consumed common white button mushrooms (Agaricus bisporus). Women in the study who consumed fresh mushrooms daily were 64% less likely to develop breast cancer, while those that combined a mushroom diet with regular green tea consumption reduced their risk of breast cancer by nearly 90%.

Some studies have revealed that raw A. bisporus - along with some other edible mushrooms - contain small amounts of carcinogens. However, this research also noted that when cooked, these compounds were reduced significantly.

Reference: Zhang, M et al;  "Dietary intakes of mushrooms and green tea combine to reduce the risk of breast cancer in Chinese women". International Journal of Cancer 124 (6): 1404–1408.

HERE IS THE INVITATION

Pause,  focus on the scene below,  take a deeper breath or two,  bring yourself into this present moment     :-) 

then read on

Photo taken near the river at the Gawler Foundation's Yarra Valley Living Centre where we conducted the training /retreat with Dr Nimrod Sheinman recently and where Ruth and I will lead next year's pre-Easter retreat Meditation in the Forest

5. Would you travel to save your life? Surgeons and survival
A fairly well kept secret is that when it comes to cancer surgery, particularly the more complex, complicated surgery, your surgeon’s experience levels can drastically affect your chances of long-term survival. This is an excellent thing to know BEFORE you might ever need it. Tell anyone you care for about it!

This proposition has been further validated recently by a well-funded Swedish prospective cohort study in which all patients who underwent eosophagectomy between 1987 and 2005 were followed until 2011.

Results demonstrated that surgeons who performed above the Swedish median number of operations per year had a 20% reduction in mortality. The median number was about 10 operations per year. What that means is that if you had been operated on by a surgeon who was doing more than 10 esophagectomies per year, you would have had a 20% reduction in mortality.

What should we make of this? Seek an experienced surgeon if you need a tricky operation.

Reference: Derogar M et al. Hospital and surgeon volume in relation to survival after esophageal cancer surgery in a population-based study. J Clin Oncol. 2013;31:551-557.

6. Are PSA tests more trouble than they are worth?
Here we go! This is really going Out on a Limb! PSA testing for prostate cancer seems to ignite untold passions in many of those involved, but speaking in The Age recently, health reporter Julia Medew pointed out

“PSA tests are controversial because they can cause "overdiagnosis" of prostate cancer that is so slow-growing it was never going to cause men harm. It is now estimated that for every man thought to be saved by the test, another 12 to 47 will be diagnosed with cancer that will not kill them. Many will have surgery and other interventions that can lead to sexual impotence and incontinence.”

A recent Australian review has called into question one of the major studies that is used to support PSA screening and in doing so, adds more caution to taking that test.

Here is the Abstract of the paper so that if you are interested you have some facts.

Major clinical trials using prostate-specific antigen (PSA) as the screening test to detect localized early-stage prostate cancer and to attempt to change its natural history with early intervention have yielded conflicting interpretations.

The US Prostate, Lung, Colorectal, and Ovarian (US PLCO) cancer screening trial concluded that PSA-based screening conferred no meaningful survival benefit, whereas the European Randomized Study of Screening for Prostate Cancer (ERSPC) and the GOTEBORG clinical trial (GOTEBORG) trials claimed statistically significant life-saving benefits.

These divergent outcomes have not provided physicians with clarity on the best evidence-based treatment. To determine the extent to which these divergent outcomes are clinically meaningful, we evaluated these data and those of a long-term prospective cohort study in the context of the clinically documented harms of androgen deprivation therapy (ADT) (hormone treatment).

We noted the unheralded fact that in both European trials far more patients received hormonal treatment in the control than the prostatectomy arm, whereas hormonal therapy in the US trial was balanced between arms. We examined this imbalance in ADT treatment and prostate cancer–related deaths in the contexts of contamination, stage migration, and attribution of cause of death, all of which impinge on data interpretation.

The ERSPC and GOTEBORG data are compatible with the hypothesis that ADT treatment contributes differentially to an increase in prostate cancer deaths in control patients. If so, the claim of a reduction in prostate cancer deaths in the screened cohort requires reappraisal.

The conventional interpretation that PSA screening and radical treatment intervention are the major contributors to the results of these two studies needs more rigorous scientific scrutiny, as does the role of ADT treatment of nonmetastatic disease.

Reference: Haines I, Miklos G et al; Prostate-Specific Antigen Screening Trials and Prostate Cancer Deaths: The Androgen Deprivation Connection JNCI J Natl Cancer Inst, Vol 105; 20, 1534-1539.


To read The Age report: CLICK HERE: 

7. Mistletoe doubles survival in advanced pancreatic cancer
Advanced pancreatic cancer is a tough disease and while over the years I have seen a number of people actually survive for long periods following our approach, often the side-effects of any medical treatments are outweighed by any benefits. This then is an interesting study as although the times were still disappointingly short, the mistletoe injections almost doubled survival. Also, mistletoe has been one of those controversial treatments often labelled as "alternative", so it is good to see it being evaluates scientifically and that it does seem to have some efficacy.

Abstract: The unfavourable side-effects of late-stage pancreatic cancer treatments call for non-toxic and effective therapeutic approaches. Over 12 months, we compared the overall survival (OS) of patients receiving an extract of Viscum album Mistletoe (VaL) or no antineoplastic therapy.

Findings: We present the first interim analysis, including data from 220 patients. Patients in both groups received best supportive care. Median OS was 4.8 for VaL and 2.7 months for control patients (prognosis-adjusted hazard ratio, HR = 0.49; p < 0.0001). Within the ‘good’ prognosis subgroup, median OS was 6.6 versus 3.2 months (HR = 0.43; p < 0.0001), within the ‘poor’ prognosis subgroup, it was 3.4 versus 2.0 months respectively (HR = 0.55; p = 0.0031). No VaL-related adverse events were observed.

Conclusion: VaL therapy showed a significant and clinically relevant prolongation of OS. The study findings suggest VaL to be a non-toxic and effective second-line therapy that offers a prolongation of OS as well as less disease-related symptoms for patients with locally advanced or metastatic pancreatic cancer.

Reference: Tro ̈ger W. et al., Viscum album [L.] extract therapy in patients with locally advanced or metastatic pancreatic cancer: A randomised clinical trial on overall survival, Eur J Cancer (2013), http://dx.doi.org/10.1016/j.ejca.2013.06.043
 

RELATED BLOGS
Let your food be your medicine - more dietary research

Multi-vitamins and cancer

Who needs prostate surgery?

NEWS UPDATE
I am being asked in workshops why coconut oil melts at room temperature, around 22 -24C, yet Prof George Jelinek in his guest blog on coconut oil (Coconut oil- are you nuts?) says the simple, obvious reason not to use coconut oil is that it contains saturated fats that are solid at body temperature - 37C.

At first glance this may seem confusing, but here is the detail, and again, I quote George:

The explanation for this melting point of the oil is pretty simple. Coconut oil is a complex mixture of fats; while 88.7% is saturated fat, there are also mono- and poly-unsaturated fats in the oil, as with other oils.

So the melting point of the oil depends on the relative proportions of the various fats making up the oil, and is lower than the individual melting points of the saturated fats referred to in the blog because of the lower melting points of some of the other shorter chain saturated fats, mono-unsaturated fats, and poly-unsaturated fats.

However, coconut oil does not get absorbed whole, but rather as the individual fatty acids, and it is the melting point of each of those individual fatty acids that is the important factor when they are incorporated into cell membranes.

By way of example, butter melts at 32-35C despite being composed of 63% saturated fats, most of them with melting points higher than body temperature, yet no-one would recommend it for good health.

NOTICEBOARD
Ruth and I will be presenting a range of public talks, workshops and retreats around New Zealand
in November/December.

There are a range of events in Auckland, Rotorua, Christchurch and Nelson.

We are delighted to be including our first meditation retreat in New Zealand (which quite a few Aussies have also booked for already!) - December 2 -8.

Please do let anyone you may know in NZ about the visit -  all the details are on my new public Facebook page: Dr Ian Gawler,    or the website.

Ian Gawler Blog: The right foods improve cancer prevention and survival

This week we show how innovative statistics are revealing which ones do the job! Also, Ruth and I are giving talks in Katoomba and Sydney this week, there is another study that demonstrates colorectal cancer survivors who consume the most red or processed meat are around 30% more likely to die over a 7.5-year follow-up, and then a must see video link! But first

Thought for the day
If you do not take care of your body, 
where are you going to live?
                    Karen Duffy, American actress with sarcoidosis

It is an exciting time in cancer research with a rapidly escalating number of reputable articles demonstrating how specific foods can add or subtract years from the lives of people after they are diagnosed with cancer.

We have known for a long time that unhealthy food is the number one item linked to cancer risk. Similarly we know from heaps of research that healthy food provides major cancer prevention.

Yet for so many years I remember hearing cancer authorities telling people diagnosed with cancer and the public alike there was no evidence once you developed cancer that what you ate would make any difference. Anyone who was to say that in this day and age would either be ill-informed or would need to overlook a substantial body of evidence to the contrary. (For just a small sample of some of this evidence, see some of my earlier blogs that bring it together.)

However, there are real challenges for researchers endeavouring to sort out which foods are most destructive, which most helpful. Enter epidemiologist Patrick Bradshaw, PhD.

“One of the major limitations of studying diet is that food nutrients are so intertwined and complex, particularly the way we eat them, it’s difficult to tease apart the effect of a single nutrient,” said Bradshaw.

The traditional method of analysing nutrient data is to examine them one at a time, one analysis for vitamin C, one for vitamin E and so on.

“The trouble is, nutrients tend to be consumed together, so if you see an effect, it’s hard to say which one it was for. If you analyse them simultaneously the statistical models tend to not work well.”

Bradshaw has a background in biostatistics and so he has developed innovative statistical methods that place the focus on dietary patterns rather than individual nutrients. He uses a form of analysis called hierarchical modelling that incorporates biologically plausible actions for each set of nutrients.

“We can apply this methodology to integrate biology into an analysis that looks at a whole lot of things together that can be correlated.” Results are proving to be very interesting.

On the prevention side, a study he led last year found that consuming a dietary pattern high in vegetables, fruits and lean meats was linked to a lower risk of pharyngeal and oral cavity cancers; a diet high in fatty, fried foods, sweets and processed meats was associated with an increased risk of laryngeal cancer.

Then for those already diagnosed, last year he found that breast cancer survivors who gained the most weight post-diagnosis had a greater risk of death from any cause as well as from breast cancer compared to women survivors who remained the same weight at diagnosis.

The reason behind this weight gain among survivors is not well understood, says Bradshaw, and it is something that he is working to understand.

Another area of survivorship he is focusing on is physical activity. Here, the research is consistent, with most studies finding activity benefits survival.

“It looks like women who get physical activity, in particular in those early years of diagnosis, tend to have a better prognosis - they had a reduced mortality rate, which I think could be a powerful message for cancer survivors. I’m really interested in what is happening during those early years. Those are the formative years in terms of breast cancer survivorship.”

 “I would like to hope that my research is informing something that people can employ on a daily basis that can make their lives healthier.”

Reference: May 15, 2013 issue  AICR's Cancer Research Update.

RELATED BLOGS

Let food be your medicine - Part 1

Let food be your medicine - Part 2

NOTICEBOARD
Please let friends or family in these areas know of this week’s events. Share the links for details:

Katoomba
July 9; Day workshop: Health, Healing and Wellbeing

Sydney
July 13 - 14, Weekend workshop: A New Way of Living

IN THE NEWS 



1. Thirty years presenting annually at the one place. An obsession or a delight? Well, 30 years at the Relaxation Centre have gone very quickly and it has been a pleasure to be a fixture on their calendar. Here is my old friend Lionel Fifield introducing me. He claims we look just like we did 30 years ago. He always was an optimist!!!






2. Foods can make you ill. Oh really!! Well yes, it seems they can, and this is an excellent website whose purpose is to provide you with information and resources on food intolerance and food allergy. From what I read, it does a pretty good job! Worth a visit, LINK HERE

RESEARCH NEWS

Red and Processed Meat Intake Linked to Death for People with Colorectal Cancer
Colorectal cancer survivors who consume the most red or processed meat are more likely to die over a 7.5-year follow-up, compared with those who eat the least, according to a new study from the American Cancer Society.

Researchers analyzed the diet records of 2,315 participants from the Cancer Prevention Study II Nutrition Cohort and found a 29 percent higher risk of death from all causes and a 63 percent higher risk of death from heart disease for those who consumed the most red and processed meat before diagnosis, compared with those who ate the least.

REFERENCE: McCullough ML, Campbell PT et al. J Clin Onc. Published ahead of print July 1, 2013.

A  SOURCE of JOY
Thanks to Philip Woolen’s mum for this truly beautiful video of a deaf man flying 3 kites accompanied by the sublime Flower Duet from Lakme. When he flies spectators hold their hands up and wave them for applause. He flies 2 with his hands and the 3rd kite is attached to his waist. He is in his 80s.

Do yourself a favour. Chill out for 5 minutes and stay to watch to the end so you see the amazing landing of that last kite! LINK HERE

Coconut oil - are you nuts?

Is coconut oil safe? What if something you believed to be true was incorrect? I love being constructively challenged, and recently have had a series of passionate people object to me stating in workshops that coconut oil is best avoided.

So I thought it best to go to the Oracle, the best informed expert on things fatty I know, my old friend and colleague Professor George Jelinek, author of Overcoming Multiple Sclerosis and Recovering from Multiple Sclerosis. George also has a terrific website: overcomingmultiplesclerosis.org

Also this week, more important meat research, along with news of the coming Melbourne workshops and an important message for those already booked for Meditation in the Desert, but first

Thought for the day
The human mind is not capable of grasping the Universe.
We are like a little child entering a huge library  .....
The child knows that someone must have written those books.
It does not know who or how
                                        Albert Einstein: cited in The Next Thousand Years by A Berry

So here is George’s guest blog answering the question: Is coconut oil safe?

Bhoy oh Bhoy! Is coconut oil the next big thing?

I love Danny Bhoy. I saw his ‘Dear Epson...’ comedy show in Melbourne on Thursday. Danny Bhoy is endearing and very funny. But he is also perceptive. His show is about letters he has written to companies that have misled him with their claims.

Like Clinique with its ‘Aging Reversal Cream’ that he smothered on from head to toe trying to get back from his 39 years to being a teenager. The packet did say ‘clinically proven’ after all, and he was as excited as a puppy about being young again.

This led him to the story of one drunken night as a young man when he fell asleep (read lost consciousness) and woke to find his cat had peed on his head. Realising many years later that he had retained a full head of hair, he felt that is was evidently clinically proven that cat pee prevents baldness!

This started an old scientist in the audience, namely me, thinking about the latest claims for coconut oil, after reading a recent testimonial that said ‘Coconut oil assists with a whole host of ailments from parasites, atherosclerosis, cholesterol, HIV, digestive and nutrient absorption disorders to heart disease; you name it, it helps.’

I have to say when reading this I could not help but think of the cat pee. In medicine, we use a hierarchy of evidence to determine whether something works or not in disease in humans. Suffice to say, the reason there is a lot of debate about coconut oil is that there is not a lot of evidence; if there was, there would be no need for debate.

In the absence of high quality evidence from clinical trials, it is wise to look at the chemistry of what is going on when eating various fatty foods to see if there is a problem with coconut oil. Not widely known or acknowledged is that the major issue with dietary fats is their melting points.

Fatty acids are the building blocks of the membranes, or outer envelopes, of our bodily cells. The composition of our membranes mirrors exactly our dietary patterns of fatty acid intake. Saturated fats, mostly found in meat, typically have high melting points; this is easy to see when you put a chop on the barbecue and the fat only melts when the temperature is really high. When it cools down again, the fat is solid, white and sticky.

So if we eat principally saturated fats, our cell membranes end up hard and sticky. This is a real problem. Most common Western diseases reflect these hard, sticky, brittle properties of cell membranes; think clots in the heart, high blood pressure from hard arteries, strokes and deep venous thrombosis.

Unsaturated fats, including the monounsaturated fats like olive oil, and the polyunsaturated fats like fish and vegetable oils, have lower melting points. You can see that they are liquid at room temperature. Membranes containing these fats are soft, pliable and non-sticky; we know that populations where these fats predominate in the diet have low rates of the common Western diseases.

So the key issue is whether the melting point (MP) of the fat we eat is below that of body temperature (37C); if the MP is below 37C, the fatty acid will be liquid and behave that way in cell membranes. We also know that with saturated fats, the shorter the fatty acid chain, the lower the melting point.

Many who promote coconut oil say that it is composed primarily of medium-short-chain fatty acids, and thus has a totally different effect on the body from typical long chain fatty acids.

So what fats are in coconut oil? Well, we know that one third of raw coconut flesh is made of fat. That fat is 88.7% saturated fat. What are the components of that saturated fat? Well, lauric acid (12 carbon chain) makes up exactly 50%: it has a MP of 44.2C; myristic acid (14 carbon chain) makes up 20%: it has a MP of 53.9C; palmitic acid (16 carbon chain) makes up 10%: it has a MP of 63.1C (see www.netrition.com). Hmmm....

So is coconut oil safe? I guess I could use the logic of Danny Bhoy’s cat, and say that, having not eaten coconut products at all in the 14 years since my diagnosis of multiple sclerosis (MS), and having had no relapses or deterioration of any sort since, not eating coconut products is clinically proven to protect you from the effects of MS; or I could say that my reading of the scientific literature, which kept me away from these products, as well as other saturated fats, in the absence of better evidence provides enough rationale for me to avoid coconut and its oil. That, among many other health decisions I took, have combined to keep me well. Decide for yourself if you think taking coconut oil is worth the risk.

Many thanks George, I think I will stick to the flax seed oil along with some olive oil,; and I will continue to suggest avoiding coconut oil.

NEWS
1. Meditation in the Desert – Who are you?
A couple of people have recently paid to attend this retreat by Bank transfer without leaving any details of who they are! If you have paid and received a receipt, no problem. If you have paid and not heard from us, we do not know who you are!! So please email Angela at info@insighthealth.com.au and make contact.

2. Melbourne Workshops approaching rapidly, booking soon recommended.

Saturday May 11th : Meditation and the Power of the Mind
Sunday May 12th : Living Well, Being Well

Bring the family, invite a friend or two, inform your colleagues!
Also, maybe you know someone living in Melbourne who would benefit/like to attend.
For full details and to book, LINK HERE

3. Interview with Verity James
Recently In Perth, I was interviewed as part of a fundraising event for the Cancer Support WA group and the WA launch of my new edition of You Can Conquer Cancer. Verity James is a well-known and much loved WA identity, having been a long-term presenter for ABC radio and contributing to many community events. I very much enjoyed interviews with her in days gone by, and for this event she conducted a lengthy interview/ conversation with me that some may find worth a listen. Click here.

4. Eating meat - more than a mouthful.
In the new edition of You Can Conquer Cancer, I point out that one reason meat consumption is not so healthy as plant based proteins is due to the metabolic products contained in meat and produced by the digestion of meat.

According to a recent study, people who eat meat produce more artery-clogging  by-products than people who follow vegan and vegetarian diets. Researchers followed 2,595 heart patients and categorized them as omnivores, vegans, or vegetarians and found that those who consumed the most carnitine, present in animal products, increased their risk for heart disease by producing more artery-clogging metabolites.

This study lends insight into other components of meat products, besides saturated fat and cholesterol, that may elevate the risk of heart disease.

Koeth RA, et al. Intestinal microbiota metabolism of L-carnitine, a nutrient in red meat, promotes atherosclerosis. Nat Med. Published online April 7, 2013.

Ian Gawler Blog: A New Way of Living

Five new areas of research that will change our lives, and how they inform the workshops I am presenting in the next few months.

I love good research. The sort of stuff that changes the way we look at life, or what we do in life. This week let’s share 5 major breakthroughs that are changing the face of medicine and how we can look after our own health, healing and wellbeing.

It is exciting to have started to share this information in "A New Way of Living", the round of workshops I am presenting around Australia and New Zealand this year. Ruth and I look forward to being in most capital cities and some regional areas in coming months. WA is first in April, then Melbourne in May.

So here are these 5 major breakthroughs with some of their implications, along with links to the upcoming talks. But first:

Thought for the Day
Today's children may become the first generation in history 
to have a shorter life expectancy than their parents
                                                 Richard H. Carmona, United States Surgeon General

1. Neuroplasticity
Neuroplasticity speaks of how the brain changes not only its function, but its actual structure, depending upon how we use it.

This new knowledge is revolutionising the neuro-sciences and the field of mind training.
Neuroplasticity tells us there is way more hope for brain regeneration than was previously thought following brain trauma and strokes. It helps us to understand how habits develop and what we need to do if we plan to change them intelligently. Fabulous and really significant new information.

2. Meta-inflammation
Meta-inflammation is low level, chronic inflammation. It is fuelled by poor dietary choices and unresolved stress.

It has been known for a long time that chronic stress creates biochemical changes that weaken the immune system and lay us open to most diseases.

However, new research highlights how the modern western diet is another driving force for low level, chronic inflammation that precipitates and aggravates most chronic degenerative diseases like heart disease, type 2 diabetes, MS and cancer.

What to do? The good news is that a healthy diet and meditation are both highly anti-inflammatory and highly regenerative. So here we have another rationale as to why a healthy lifestyle makes sense for disease prevention and rapid recovery from illness.

3. Epigenetics
This new field of study relates to how our genes express themselves in daily life.

Many people still seem to be of the mistaken view that if you have bad genes, bad things will necessarily follow. What is clear now is that genes are significantly affected by the environment they exist within – physically and mentally; maybe even spiritualy.

So good genes in a bad environment; the real prospect of poor health and illness. Bad genes in a good environment; the real prospect of good health.

The implication: genetic material is not set in concrete. Like so much in life, it is what we do with what we got that is the real issue.

4. Telomeres and Telomerase
Telomeres are the “dangly bits” on the end of our chromosomes. I have written a couple of posts on these earlier as they are of great significance. Telomeres protect the ends of our DNA from fraying as they divide and replicate within our bodies.

Recent research demonstrates a clear relationship between the length of our telomeres and the risk of developing and even of dying of many illnesses including cancer. The shorter the telomeres, the greater the risk.

Also, telomeres are directly linked to aging. Longer telomeres, more youthful. Very short telomeres, death.

Happily, the enzyme telomerase protects the telomeres and can even lengthen them, so the things that do activate telomerase are certainly worth knowing about.

5. Nutritional research
It is finally happening. For years, research into the impact of nutrition on cancer survival has been like a desert; very little there. We had plenty of clinical experience, but little research evidence.

Now there is a good body of studies pointing the way. There is certainly enough to completely dismiss the tired argument that there is no evidence to support the notion that changing your diet, eating for recovery, will affect the outcome of cancer. That is simply untrue.

And happily, as the evidence accumulates, it does reinforce the clinical experience, perhaps pointing to some things to give extra emphasis, some to minimize; but overall, adds confidence to what can be recommended and achieved.

One of the best aspects of this nutritional research is that it gives the basis and the impetus for more to follow. At last, this field of study does seem to be on the move, and I love being able to share all the new developments in this and the previous 4 fields of research.

So in the workshops I am currently presenting, I have added a section where this research is detailed and what to do about it thoroughly explained. This adds to the opportunity to have a refresher, to be reminded of what is valuable for our health, healing and wellbeing, to gather with like-minded people, to feel the benefit of meditating together and to hopefully go home a little better informed, inspired, and re-invigorated.

So when we come into your area, Ruth and I hope to meet again with those who know us, to make new friends and to spread this positive message of health, healing and wellbeing.

So help to change someone’s life. Please do share the links to the coming talks with your friends and colleagues. Come to a workshop yourself, bring the family, bring a friend, come with a colleague. Who knows, between us all, we may just help someone to find better health, a better level of wellbeing; maybe even save a life.

COMING WORKSHOPS with links to their details

Perth
April  13 – 14; Weekend workshop: A New Way of Living

Denmark
April 5; Evening dinner and conversation for health professionals
April 6; Day workshop: Creating Health & Preventing Disease

Shepparton
May 4; Day workshop: Medicine of the Mind

Melbourne
May 11 – 12; Weekend workshop: A New Way of Living

Brisbane
June 27; Evening Public Lecture: Health, Healing and Wellbeing
29 – 30; Weekend workshop: A New Way of Living

Coffs Harbour;
July 6; Day workshop: Medicine of the Mind

Katoomba
July 9; Day workshop: Health, Healing and Wellbeing

Sydney
July 13 - 14, Weekend workshop: A New Way of Living

NEWS

1. A reminder; early bird payment for Meditation in the Desert closes at the end of March. 
Meditation in the Forest starts this week and is fully booked, so reserve a place or take advantage of the cheaper rates if you want to come and pay in full now.

While in New Zealand, Ruth and I are visiting the Mana retreat centre where the New Zealand meditation retreat, Meditation Under the Long White Cloud, will be held December 2 - 8.

2. New Zealand Cancer Congress in Auckland a great success
It was a pleasure to be speaking at this Congress last weekend. Over 250 people attended, apparently over twice as many as last year, and a good indicator of the interest in a broader, more engaged and integrated way of managing cancer.

Mostly doctors and other health professionals in attendance, but some people dealing with cancer and they were all at risk of being overwhelmed with the bulk and high quality of information on offer.

A treat for me was to hear Bruce Lipton speak for the first time. Bruce gave a masterful introduction to the field of epigenetics, and certainly added to my own knowledge in this rapidly evolving field.

3. Open Meditation in SYDNEY Monday March 25th, 6.30 – 8.30pm
provided by the Australian Teachers of Meditation Association

Meditate, Network and Support Each Other. ATMA is holding another free meditation and connection evening for all members of ATMA as well as other meditation teachers and interested people including beginners. The President of ATMA, Pauline McKinnon is planning to attend.

VENUE: Awareness Institute, Suite 1/20 Clarke St, Crows Nest, Sydney
DATE: Monday 25 March 2013
TIME: 6:30-8:30pm in the Blue Room
COST: Free

4. The Gawler Foundation has a new website – check it out.
However, the on-line bookshop will not be operating for another week or two, so be patient or telephone them directly on 03 59671730.

5. As Ruth and I are leading Meditation in the Forest next week, there probably will not be a new post for 2 weeks. Enjoy the break!

Ian Gawler Blog: Do supplements shorten lifespan?

Could taking a daily multivitamin and multimineral pill shorten your life? Not many in the public would seem to think so given that these pills are the most common form of supplements taken in the world. Yet several large studies from 5 to 10 years ago were pretty clear; such pills could take up to 7 or 8 years off your life!

Now a new study from Melbourne throws new light on the question – a must read for health practitioners and people generally. But first

Thought for the day

Dream the impossible. 

Know that you are born in this world to do something wonderful and unique. 

Do not let this opportunity pass by. 

Give yourself the freedom to dream and think big.

                                                                Ravi Shankar

The right question to begin with is why take a generalised multivitamin/multimineral supplement at all? For most the answer would seem to start with their knowledge that the quality of our food has been degraded by commercial growing practices. Then there is the environmental pollution we all face, coupled with the stresses and strains of a modern, busy life. Fast food, junk food, eating in a rush, eating what happens to be there. Lots of concerns, and then the hope that extra vitamins and minerals taken via a pill will at least compensate, maybe even be good for us.

Seems like a reasonable proposition. But then in 2003 large meta-analyses (the collated results of many individual studies) began to be published and continued to appear over the next 5 years with findings that showed a shorter life span was associated with popping these particular pills.

Needless to say there was a big discussion. Advocates of supplementation came out strongly, claiming the individual studies had a range of flaws. Poor sample selection was discussed, the health of those studied and synthetic vitamins were blamed (chemically produced vitamins rather than naturally derived versions). 

At the centre of it all, Vitamins A and E seemed to be the main culprits, but to my knowledge no manufacturer has come forward and offered to produce a multivitamin/mineral supplement without A and E. Of course, some people may well benefit from specific supplements such as selenium, iodine, iron, magnesium, vitamins D and B12 etc; but that is where specific advice from a doctor trained in nutritional medicine or a good naturopath comes into their own and may well need to be consulted.

In 2009, with a good deal of input from my colleague Prof George Jelinek, I co-authored a discussion paper focussed on the key articles available at the time, (to view, click here) and concluded the following:

1. Food is the best source of human nutrition. 

2. People eating a healthy diet and living a healthy lifestyle are rarely likely to need nutritional supplements. 

3. There is strong evidence that taking supplements of vitamins E and A shortens life. 

4. More research is needed in this field. 

5. There may be a case for a multivitamin/mineral supplement that does not contain vitamins E or A.

In the new edition of You Can Conquer Cancer, which includes recommendations on food and supplements for people who are basically healthy, as well as for those with cancer, I commented further:

“I know of no studies being published regarding the long-term use of Vitamins A and E by people affected by cancer, and maybe they are OK short term, but the caution (for those who are well and take them long-term) needs to be stated”.

However, what we do know (as reported in a July 2012 blog), is that a study in 2011 found that for women with breast cancer who consistently used multivitamins before and after diagnosis and ate more fruits and vegetables, as well as being more physically active had better overall survival. As well, these researchers concluded multivitamin use along with the practice of other health-promoting behaviours may be beneficial in improving breast cancer outcomes in select groups of survivors. Since that blog, more research relating to cancer has come to light, so next week I will update that specific area.

But now we have a new, large meta-analysis involving twenty-one studies which generated a total pooled sample of 91,074 people. The people studied were all independently living adults (not having cancer), their average age was 62 years, a general supplement was taken daily, and the average duration of supplementation was 43 months (so not a very long time for this type of trial). 

The results?

Across all the studies examined, there was no demonstrable effect of multivitamin-multimineral supplementation on all-cause mortality. However, there was a trend for a reduced risk of all-cause mortality across primary prevention trials. Multivitamin-multimineral supplementation had no effect on the risk of dying due to vascular causes or cancer. 

The Conclusion? The researchers state: multivitamin-multimineral treatment has no effect on mortality risk.

So what to do?

If you are well, stick with point one and two from Plan A above, – as much as possible, rely upon good food – it needs to be organic to qualify – and a healthy lifestyle. If travelling or under stress, a general supplement may make sense until things are back in balance again. 

If you are recovering from injury or illness, a high quality general supplement from natural sources may make sense, but food is still number one. Good supplements will never make up for bad food. And juices are a great way to add extra nutrients to your diet from natural, well balanced sources. 

RESOURCES

1. The reference for this latest article:  McPherson H et al;  Multivitamin-multimineral supplementation and mortality: a meta-analysis of randomized controlled trials.  Am J Clin Nutr February 2013 97: 437-444

2. You Can Conquer Cancer. The new edition has an extra chapter on nutrition and much more detail on the whys and hows of healthy eating – for wellness or for recovery.

3. CDs Eating well, Being well: Details the Wellness Diet 

Eating for Recovery: Details recommendations for those with cancer. This Cd builds on the previous one, so people with cancer are advised to study both.

RELATED BLOG

Multivitamins and cancer

NEWS

Lord Maurice Saatchi, co-founder of the famous advertising agency Saatchi and Saatchi, recently supported his beloved wife through a tough and fatal cancer. Now he wants the English laws regarding cancer research to be changed to allow for more sensible experimentation in cancer research. Citing the lack of progress in this field, and the tough treatments he saw his wife endure unsuccessfully, he is a powerful advocate for a new approach. Not for the faint hearted, but a compelling interview on the BBC, December 2012. For a transcript or to view the interview – link here.