Gosh I feel as if we’re in the depths of winter. It’s Brrrr-muda! Although truth be told, I love the chilly weather. There’s nothing better than jeans, cosy sweaters and boots.

The bike is a little challenging however. Hard not to get swept off South Shore and into the Atlantic on the way home!

Especially worrying as Chloe is now on wheels of her own … Is there anything more nerve-racking than letting your teen explore their independence on a moped? No!

Still work is busy which is a great distraction from the knots in my stomach.

With the kick-start done and dusted, we’re fully immersed in Nutrifit and the Integrative Oncology Programme run by Pals. Working on IOP has been one of the most rewarding things I have ever done.

Not because nutrition is a magical cure-all, but because it helps put some control back in the hands of people who feel like they have had the rug pulled out from under them.

There is so much waiting, wondering and worrying with cancer. It’s easy for fear and anxiety to take over.

IOP offers counselling, movement, meditation, reflexology and nutrition – all designed to help individuals build a support plan that feels empowering and comfortable.

We recently changed the format from a six-week intensive programme, to a year-round, twice-monthly schedule that people can start anytime, and come and go as they wish.

It’s open to people who have had cancer in the past as well as those who are currently going through it, along with their caregivers.

And while participation has jumped up in numbers, we do recognise that group environments are not for everyone.

So in case you are out there with a cancer diagnosis, looking for a little starting advice, but not yet ready to join a group – here are some tips for you. (Or perhaps you don’t have cancer, but know someone who does, who might value this as a simple starting point.)

A quick reminder before I begin that I’m not a Registered Dietician but rather, a Nutritional Therapist.

I did four years of training to earn my qualification and now have over 19 years experience working alongside clients.

This is holistic, preventive care. It’s not treatment or diagnosis. And it should never replace mainstream treatment from your conventional medical team.

So always keep working with your doctors and any medical staff they refer you to. With that cleared up, let’s continue!

The nutritional therapy approach to cancer is simple: let’s try and generate an environment in which it is more difficult for cancer to thrive.

Imagine that cancer is a weed. By boosting your nutrition and lifestyle, we aim to create soil and a climate in which it’s harder for that weed to grow.

A squeaky clean diet can’t promise or guarantee good health - and the tricky part about prevention, is that it’s hard to prove what you have prevented!

Ultimately, the research shows us that good nutrition helps to:

1, Promote expression of tumour suppressors

2, Inhibit expression of tumour promoters

3, Inhibit development, promotion, proliferation, progression and metastasis of cancer cells

So is it worth diving in to? Absolutely!

This doesn’t mean you can’t have anything “unhealthy” – there are feel-good factors to consider and there is joy in seizing the day.

As my Mother would say “a little bit of what you fancy does you good” – and I am all for that. But if you are able to – most of the time – eat a diet that is packed full of these nutrient-dense options, you’ll generate soil that is much more inhospitable to the weeds.

Simple nutrition tips for cancer prevention

Eat a diet that’s rich in:

Quality Protein

What do I mean by quality? Where possible, animal protein should be organic/grass-fed to avoid the pitfalls of the American factory-farming system.

Plant-based protein options include beans, lentils, quinoa, nuts and seeds and note that you get more bioavailable amino acids from these if you mix a few different sources.

Why protein? Protects muscle mass and provides vital amino acids for healthy cell function.

Omega 3

Oily fish, walnuts, pumpkin seeds, chia, hemp, flax, grass fed beef, organic dairy and organic eggs all help to build your intake.

Try making a trail mix that includes pumpkin seeds and walnuts. Try sprinkling ground flax on your cereal or adding it to baking.

Why? Omega 3 is anti-inflammatory and cancer is essentially an inflammatory state.

Berries

Blueberries, raspberries, strawberries, blackberries – any berries will do. Frozen is fine, organic is best if possible as berries tend to have heavy pesticide exposure. Try them in smoothies, on top of organic yoghurt or with nuts as a snack.

Why? Berries are power houses of anticancer nutrients.

Cabbage family vegetables and garlic

These include cabbage, broccoli, kale, cauliflower, Brussels, radishes and garlic. Try the Hong Kong Confetti Salad from Miles deli for a quick and easy option.

Otherwise, simply steam them or include them in soups/stews.

While the nutrients and enzymes from raw foods are appealing, they are often harder to digest, so you will likely find gently cooked (not boiled) vegetables easier to break down.

Why? Rich in sulforaphanes – these support natural detoxification, boost antioxidant protection and reduce inflammation. They are especially protective re lung cancers.

Zinc

You’ll find decent doses of zinc in oats, shrimp, grass-fed beef/lamb and pumpkin seeds. Making oatmeal with pumpkin seeds and chia would give you a great combo of Omega 3 and zinc together.

Top it with some defrosted frozen berries for an even better combo (and sweeten with cinnamon/vanilla instead of lots of sugar.)

Why? Zinc is a potent cancer preventive nutrient that promotes healing in the body.

Magnesium

You’ll find this amazing mineral in green leaves/vegetabless, cashews, almonds, dark chocolate, beans, lentils and bananas.

Add cashews and dark chocolate chips to the trail mix we already started making above!

Why? Magnesium promotes healing and is very relaxing. It’s commonly depleted by stress.

Selenium

Just two Brazil nuts a day will provide you with a therapeutic dose of Selenium. Try these with fruit (how about a kiwi for something different?) as a snack.

Why? Selenium is an especially potent anticancer nutrient and is often low in regular Westernised diets.

Methyl B vitamins

If you take a B complex or multivitamin, check to see if your B vitamins are “methylated”?

If so, they will say “methyl …” by the B vitamins on the list. The methyl versions are often much better absorbed.

Why? B vits are important for energy and natural detoxification pathways.

Vitamin D

This is one of the most important nutrients for overall disease prevention and for reducing cancer-associated fatigue.

If you are currently going through cancer, or have had cancer, always push to have your levels tested. Food sources include salmon, mackerel, sardines and egg yolks.

Note that vD is fat-soluble so if you supplement, make sure you take the supplement with food that contains healthy fats (avocado, olives, nuts/seeds, fish etc). Of course sun exposure helps too, but it’s important to prioritise sun protection.

Interestingly, mushrooms left in sunlight generate vitamin D – so pop them outside to soak up the sun for you!

Why? From a recent conference: “vD status may be an important modulator of cancer progression in persons living with cancer.

Increased circulating levels of vD are associated with reduced occurrence and a reduced mortality in different histological types of cancer.”

And in addition:

Avoid charred food

Try to avoid food that is charred. When you BBQ, make sure you marinade your meat first and cook on a higher shelf.

Why? This reduces the formation of cancer-causing compounds HCAs (heterocyclic amines) and PAHs (polycyclic aromatic hydrocarbons) which arise when meat is cooked at a very high temperature or comes into contact with flames.

Lower your carbs

This is helpful for reducing insulin (insulin generally encourages cancers to grow.) Ideally your diet would be heavier in healthy protein, healthy fats and vegetables, with a smaller amount of carbs.

However – if you are going through treatment and your appetite is low and all you fancy is carbs, that’s OK. It’s better to eat something than nothing .

Take note!

Nutrition for cancer prevention is one thing, but nutrition during cancer treatment or post-treatment is another.

Appetite may be affected and priorities may shift towards gaining weight and maintaining muscle mass (which involves different strategies.)

This is why IOP includes individual appointments, to help troubleshoot personal obstacles. And this is why we always encourage everyone to work with their medical team too.

If you or anyone you know is interested in joining IOP, please contact Colleen English DeGrilla at Pals directly: cedegrilla@pals.bm or 236-7257.

• The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION, BNTA is a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in the U.K. She works at Waterfront Wellness in Bermuda. Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda or instagram @naturalbda