Whole-Food Guide for Breast Cancer Survivors (14 page)

In a healthy immune system, both branches and all of their cells are well equipped to fight the hordes of invaders (bacteria, viruses, fungi, and parasites) that are looking to set up shop inside us. Because immune cells reproduce so rapidly and some of them have such a short life span (just a few days), our bodies need to invest substantial amounts of energy in keeping the system functioning smoothly. Good nutrition makes this possible. A well-nourished immune system fights off invaders, including cancer, using a coordinated sequence of events.

First, foreign pathogens that invade the body are recognized by specific white blood cells known as
macrophages
, whose responsibilities include scavenging and surveillance.
Dendritic
cells, which are a specialized type of macrophage, identify the invader, and display its name on the dendritic surface, then summon “higher authorities” to help deal with it. These higher authorities are the
lymphocytes
. The first lymphocytes on the scene are called
T-helper cells,
which work to coordinate the overall response. If the pathogen is already known to the immune system, the T-helper cells will likely summon the
cytotoxic T cells
(“
killer T cells
”) to help finish off the enemy. If an unknown threat, such as cancer cells, should appear, elite forces known as NK (natural killer) cells are called into action. NK cells, part of our innate immune function, specialize in dealing with new threats. And unlike T cells, they don’t need to have had a previous encounter with an invader to go after it; they will attack
anything
that appears to present a danger. For this reason, NK cells are the most active of all of the immune cells when it comes to facing down cancer. Once the immediate threat has passed,
suppressor T cells
do the job of calming the immune system down.

Adequate nourishment for all components of the immune system is essential for ensuring that all of these jobs are carried out with maximum effectiveness. Nutrient insufficiency in the face of a bodily threat inevitably leads to immune weakness, increasing our susceptibility to cancer occurrence or recurrence.

Factors That Influence Immunity

The immune system responds splendidly to an Eating for Health diet, daily exercise, targeted nutrient support, and inner work, such as prayer and meditation. A battle-fatigued immune system becomes stronger as you provide it with a diverse, whole-food diet that:

• Is rich in unprocessed fruits, vegetables, whole grains, beans, seeds, and nuts
  
• Is low in poor-quality fats (trans fats, overheated and rancid fats, genetically modified [GM] oils, and highly refined cooking oils) and refined sugars
  
• Provides lean, hormone- and antibiotic-free protein
  
• Is abundant in pure water green and herbal teas (we suggest eight 8-ounce glasses of water per day)
  

SUGAR WEAKENS IMMUNITY

The food component most damaging to your immune system is refined sugar, which is often referred to as an immunosuppressant. In
Get the Sugar Out: 501 Simple Ways to Cut the Sugar Out of Any Diet
, author Ann Louise Gittleman (2008) warns that no matter what form it takes, sugar paralyzes the immune system in a variety of ways by:

• Hampering the pathogen-killing capability of white blood cells for up to five hours after intake
  
• Decreasing the manufacture of antibodies
  
• Hindering the distribution of vitamin C, one of the most critical vitamins for all aspects of immune function
  
• Creating mineral imbalances and potential allergic effects, both of which dampen immune system functioning
  
• Countering the action of essential fatty acids, which makes cells more susceptible to invasion by allergens and microbes
  

Sugar’s harmful effects on the immune system were demonstrated in a study (von Känel, Mills, and Dimsdale 2001) that showed a dramatic decrease in several types of immune system cells just two hours after subjects ingested 75 grams of glucose (slightly more than a 20-ounce cola). Keeping in mind that simple carbohydrates break down readily and rapidly into glucose, we can see clearly that the intake of high-glycemic foods has a profound impact on immune response.

LACK OF SLEEP LOWERS IMMUNE FUNCTION

When we sleep, our bodies refresh and recharge themselves. Sleep and immunity seem inexorably linked. Researchers at the Max Planck Institute for Evolutionary Anthropology report that animals that sleep more show greater resistance to infection; in fact, “evolutionary increases in mammalian sleep durations are strongly associated with an enhancement of immune defences, as measured by the number of immune cells circulating in peripheral blood” (Preston et al. 2009).

The importance of sleep cannot be overstated. In today’s 24-7 cycle of endless activity, it’s even more important to honor your body with the sleep it requires. Your immune system will thank you.

EXERCISE ENHANCES IMMUNE FUNCTIONING—TO A POINT

Exercise not only helps your immune system resist infection but also lowers your chances of heart disease, osteoporosis, and cancer. The National Cancer Institute (NCI) (2009) proposes that “physical activity may prevent tumor development by lowering hormone levels, particularly in premenopausal women, lowering levels of insulin and insulin-like growth factor I (IGF-I), improving the immune response, and assisting with weight maintenance to avoid a high body mass and excess body fat.” Remember, however, that too much of a good thing is no longer a good thing. Intensive, long-term exercise creates a great deal of free-radical activity, which results in an increase in stress hormones and a decrease in white blood cell activity. Moderation is key!

Exercise is absolutely essential for your lymph glands.
Exercise is also a great energizer to the lymphatic system, an exquisitely designed network of vessels and nodes (over six hundred) that work throughout your body to normalize fluids, allocate proteins, and scour for toxins.

But unlike the circulatory system, which is outfitted with a dedicated pump (the heart), lymph requires bodily motion to move—another reason to adapt or maintain a regular exercise program! Walking, biking, swimming, rebounding, weight training, running, yoga, and even rhythmically tapping your chest will help stimulate lethargic nodes.

Evaluating Your Immune Status

A basic complete blood count (CBC) will tell you and your health care practitioner a great deal about your immune system health. Some practitioners may be interested in more subtle tests, for example, lab tests that examine NK cell population and activity (a natural killer cell cytotoxicity assay), and the balance of various cytokines, immune system chemicals that we’ll discuss in more depth in the next chapter. But you and your health care provider can also tell much about your immune health by simply observing a history of frequent infection, usually in the upper respiratory tract, or frequent sore throats. Answering yes to any of the following questions is a sign that your immune system needs greater nourishment:

• Do you catch colds easily?
  
• Do you get more than two colds a year?
  
• Are you suffering from any chronic infections?
  
• Do you get frequent cold sores or have recurring genital herpes?
  
• Are your lymph glands sore and swollen at times?
  
• Do you now have or have you ever had cancer?
  

Recurrent or chronic infections, even very mild colds, occur when the immune system is weakened or overwhelmed. Antibiotics can compensate for the work that your immune system has failed to do, but taking antibiotics doesn’t replenish the nutrients lost during the battle to rid the body of microbes. Enhancing the immune system with nourishing food and additional nutrients can help break the cycle of immune deficiency and exhaustion.

Guidelines for Nurturing and Maintaining Immunity

There is much you can do to help foster a healthy immune system. The following are guidelines that you can incorporate into your daily life.

Slash Your Stress

Along with diet and exercise, stress management is essential to staying well and maintaining a vigilant immune system. Struggling with depression, anxiety, and panic is exhausting to our minds and bodies. Work with a qualified health care provider to examine food sensitivities, nutrient insufficiencies, and drug-nutrient interactions to assess the metabolic effects of unrelenting stress and what you can do about it.

Once you’ve ruled out or dealt with metabolic issues, try some of the many simple and cost-free techniques to reduce stress and anxiety. Guided imagery involves focusing on mental images, such as a serene setting. Tai chi and some forms of yoga, combining both mental and physical exercise, can help heal mind and body. Consider using biofeedback, a process in which you monitor certain functions of the body, such as blood pressure, and learn to alter these functions through reinforced relaxation. Other simple techniques include deep-breathing exercises or taking a walk and appreciating the beauty in the world around you.

One intriguing study looked at the effects of massage on women who were in active breast cancer treatment. Women diagnosed with breast cancer received either massage therapy three times a week for five weeks or just standard treatment. By the end of the study, the massage-therapy group reported feeling less depressed, less angry, and more energetic. The levels of NK cells also increased from the first to the last day of the study for the massage therapy group (Hernandez-Reif et al. 2005).

Learn to Love Mushrooms

Many different mushrooms have been studied and consumed for their medicinal properties. Of the many species of mushrooms, holistic medical practitioners most commonly recommend these:

• Maitake.
  Often found at the base of oak trees and esteemed by herbalists all over the world, the maitake mushroom is best known for its ability to stimulate the production of T cells in the blood.
  
• Shiitake.
  The shiitake mushroom is the most widely recognized medicinal mushroom and is generally used as an immune system booster.
  
• Reishi.
  Used primarily as a tea or tincture because of its woody texture, this mushroom has been used by the Chinese for thousands of years as an immune system enhancer.
  
• Cordyceps.
  The extract from the cordyceps mushroom has proven itself to be effective in fighting various forms of bacteria while increasing physical stamina. The sports world took notice of the possible benefits of cordyceps mushrooms in 1993, when nine women who were taking cordyceps reportedly broke world records at the Chinese National Games.
  

THE MOUSE SWIM TEST:
One way that the ability of cordyceps to increase energy was measured was through the “mouse swim test,” conducted in 1999. In this test, mice were placed in a tank of water and permitted to swim to exhaustion. The mice given cordyceps swam longer than mice that had received a placebo (Holliday and Cleaver 2008).

Recent research has shined a light on mushrooms and their immune-enhancing and anticancer properties. One study of more than 350 women with breast cancer and an equivalent number without it indicated that the women with the highest consumption of mushrooms had a 46 percent lower risk of breast cancer, compared to women with the lowest consumption (Hong et al. 2008). Another team of researchers reported that dietary intake of mushrooms, in combination with green tea, had a dramatic effect on breast cancer risk. Daily consumption of at least 10 grams of fresh mushrooms or at least 4 grams of dried mushrooms was linked to a respective 64 and 47 percent reduction of risk, compared to a diet without mushrooms. The women who both ate mushrooms and drank green tea daily experienced even greater benefits (Zhang et al. 2009).

What about Whey?

Little Miss Muffet most likely didn’t know what she was onto while she was busy eating her curds and whey, the by-products of cheese making. But whey has been shown to be a healthful addition to an anticancer diet, due to its immune-friendly and antioxidant effects.

An excellent source of essential amino acids, whey seems valuable on a number of fronts. For example:

• Whey protein is particularly rich in the amino acid cysteine. Women with high levels of cysteine have a lower rate of breast cancer than women with lower levels of cysteine (Zhang et al. 2003).
  
• Whey protein concentrate raises glutathione levels substantially. Glutathione is our own internal antioxidant that protects cells and serves as a primary detoxifier of carcinogens and other toxins. Glutathione levels are intimately tied to immune function (Fidelus and Tsan 1986). In fact, whey protein concentrates have been used for years to help improve the immune status of AIDS patients (Micke, Beeh, and Buhl 2002).
  
• Animals fed whey protein concentrate demonstrated an increased immune response to a variety of pathogens, including salmonella and streptococcus pneumonia (Bounous, Kongshavn, and Gold 1988).
  

Most whey products today come in the form of a powder that can be added to smoothies for extra protein and immune support.

THE WHATS OF WHEY

Although whey protein contains considerably less lactose than milk, people with lactose intolerance need to proceed with caution.

Because whey protein is popular with body builders, there are a great variety of whey products on the market. Find a whey product with the words “undenatured” and “cold processed” on the label. This assures you that the most nourishing components of the product have not been overprocessed or damaged.

If you put whey in your smoothie, add it just before you stop blending, to preserve its immunoglobulins and other precious nutrients.

Garlic Is as Good as Ten Mothers

Thus was named a popular 1980 film homage to the wonders of the “stinking rose.” But just what is so amazing about garlic? The bountiful bulb is rich in antioxidants that include sulfur-based compounds, flavonoids, and dozens of other health-promoting constituents. These constituents help quench free radicals, and their sulfur content boosts the detoxification powers of the liver. Garlic is also rich in selenium, an essential component of the antioxidant enzyme glutathione peroxidase.