Breast cancer and your diet

Latest study links processed meat to increased risks of breast cancer.

Your diet and breast cancer
Breast cancer and your diet

Latest research confirms processed meat increases breast cancer risk

I generally have mixed feelings writing about lifestyle choices correlated with increased risks of cancer. I don’t think provoking people’s fear is usually beneficial and I don’t see my role as pushing people towards or away from things that I feel are important. Even as a vegetarian and now a non-strict vegan I have never found that scare tactics draw people into thinking about their own wellbeing or that of others. I do retain however a genuine sense of gratitude to the people that educated me about the relationship between diet, gut bacteria and mental and physical health. So if I highlight the latest research reviewing the dangers of eating processed meats it does reflect my own thoughts but I hope that it offers readers the opportunity to make an informed choice about what they eat.

An understanding of the health risks of eating animal products has been around for decades, and the scientific evidence of potential dangers linked to meat consumption increase week to week. The latest study to hit the media, reports that women who eat processed meat products such as bacon and sausages, have a 9% increased risk of breast cancer compared to women eating low levels of those products. This is not the first (nor the last I’ll bet) study that links meat with increased risks of developing cancer. But once you look into this issue further you realize that eating processed meat is a triple whammy! Firstly you have the statistically evidenced increased risk of breast cancer, secondly there are also greater risks of a wide range of other health problems. But also that while you’re eating potentially harmful animal products you are not consuming health supporting fresh fruit and vegetables.

As a society we know that the mass, unthinking consumption of animals and animal products isn’t helping us individually or benefiting the wider society. I’m an advocate of a healthy diet based primarily on plants, including fermented products. The indications are that even if you eat fresh fruit and vegetables alongside your processed meats, the benefits to your gut health are going to be limited. A final point to consider is that if we know that the type and quality of the food we eat affects our own health, what is the impact on us of the diet of the animals we consume? If animals are being reared in harsh unsanitary conditions, dependent on antibiotics for their survival and with poor quality fodder, should we be surprised if eating them increases our risks of poor health?

Beat obesity with lentils; a probiotic superfood?

Lentils appear to have an important role to play in human health and wellbeing., particularly obesity.

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Photo by Foodie Factor on Pexels.com

A simple message; loose weight and improve your health by eating lentils.

I’m not really an advocate of taking the pleasure out of eating food, people must choose to eat what they want, what they can afford and what suits their lifestyle. I am however disappointed with the lack of relevant health messages provided for consumers (it is in some regards why this blog was started). I think the humble lentil illustrates this point particularly well. Lentils (in general) have a number of qualities not widely known about or discussed in the mainstream, they are high in fibre, low in fat, good sources of protein, they are widely available, easy to grow and relatively inexpensive. It should also be mentioned that they are ingredients in some very popular dishes including soups, stews and daals. Lentils are good for us on so many levels that the government and the NHS should be funding extensive lentil related research and promotions. We also now know that lentils are an excellent prebiotic.

Intestine-diagramIn the context of food, prebiotics are fibre able to pass through the digestive system to the large bowel (colon), where they feed and thus encourage the growth of helpful bacteria.

At around 1% fat, lentils are a useful addition to the food cupboards of people striving to maintain a healthy body weight. There is also evidence that their prebiotic effects may also offer support in the fight against obesity. There is a growing body of scientific research suggesting that less calories and more prebiotics are correlated with lower levels of obesity. Prebiotics are now known to increase the quality and quantity of gut bacteria in the colon and lead to the augmentation in the production of short chain fatty acids (SCFA). SCFA are linked to both increased efficiency in the use of calories and decreased obesity. Overall, the evidence suggests that eating lentils regularly is associated with reductions in levels of obesity. Lentils also tend to make you feel full, which has obvious implications for health and diet.

Another key issue to mention is that lentils are high in protein, up to 20g in a 100g serving. This is particular useful for vegans and vegetarians whom sometimes struggle to find enough protein in plant based food. As well as protein you can expect to receive significant proportions of wider nutritional needs in from lentils, such as around half your daily recommended intake of Thiamine (B1), VB6, Folate (B9), Iron, Phosphorus and Zinc.

It should be pointed out again that lentils are tasty and versatile, their consumption doesn’t have to be a chore. The take home point is that by eating lentils three or four times a week you might be able to significantly improve your health and wellbeing in a number of ways. Always interested in receiving and publishing your lentil recipes!

To fully explore the benefits of lentils would require a series of articles but if anyone is interested in the specific role lentils have in reducing obesity, take a look at the work by Dil Thavarajah , Pushparajah Thavarajah, Casey R. Johnson and Shiv Kumar here.

How to make kefir: product reviews

Kefir product reviews; Mad Millie Kefir Kit

Kefir in a glass

We review our first DIY kit on this page, visit these pages for more general information about kefir or links to useful kefir resources

The Mad Millie Kefir Kit from Lakeland was our first experience of DIY kefir. The kit cost £9.99 (at the time of writing) contains everything you need to get started and is a useful first step for beginners.

  • 1 litre glass jar
  • Cheese cloth
  • Stainless steel mixing ball
  • 2 sachets of kefir culture.

On the plus side, instructions are good but simple, the kit contains live cultures that can be used with milk, soy, coconut milk or juice. Everything is pretty good quality and we are still using the equipment even after moving onto kefir grains. The bonus of buying in store at Lakeland is that there’s nearly always someone who can offer some advice or tips. The website also offers a few kefir recipes.

However the cultures can only be reused a couple of times, replacements cultures cost (at the time of writing) £4.99 and produce, this makes the cost of the kefir £1 per litre, not including the cost of the milk or juice. Consider that kefir grains (live cultures) can be purchased for around £5 and have an almost indefinite life.

At the time of writing this product had a 3.5 rating (9 reviews) on the Lakeland website, the replacement cultures were rated as 5/5 (3 reviews). From a beginners perspective this felt like a good purchase, it definitely got us started. The sachets of culture are flexible and don’t have to be used immediately so can be transported or even wrapped up and used as a gift. This flexibility means you pay a premium for the actual product compared to grains.I think this product comes into it’s own as a starter kit and not something for an experienced fermenter. Could be a neat way to get kids involved in taking responsibility of their own healthy diet.

Simple homemade sauerkraut recipe

How to make simple sauerkraut, a traditional homemade fermentation recipe, suitable for beginners, inexpensive but very healthy.

cabbage
fermented cabbage for lifelong health and wellbeing

This a very simple recipe illustrating how easy it is to to make healthy fermented foods. Sauerkraut is a perfect starting point for your first fermentation project, it is quick, low cost and will provide plenty of gut friendly bacteria. Those little friends will work for you, supporting your immune and digestive systems, helping you to feel great physically and mentally. This is based on a traditional recipe from my family, quite literally passed on from mother to daughter for generations. If you are interested in a technical explanation of how fermentation and probiotics works, and what the evidence is for the health benefits, follow the link to resources at the foot of the page.

Ingredients:

  • around 1kg cabbage (finely sliced)
  • 1 medium carrot (grated)
  • salt (unprocessed, such as sea salt, do not use table or iodised) – proportion for cabbage to salt: 1kg of cabbage to 20 grams of salt
  • 2 bay leaves
  • 4 allspice berries

Preparation:

  1. make sure everything is perfectly clean, (the containers, utensils, work surfaces, chopping boards) as you want only good bacteria to grow
  2. take off first layer of leaves from your cabbage, also remove any damaged leaves
  3. finely cut or shred it
  4. grate the carrot
  5. mix it in a big bowl
  6. add salt and massage it in until cabbage starts release its juice then leave it for about 10 min
  7. you may wish to use a wooden vegetable stomper to squeeze more juice (different names for the same tool are pounder or tamper)
  8. put 1/3 of your mixture in a ceramic pot or you can use a glass jar, just make sure it is sterilised
  9. add 1 bay leave and 2 allspice berries
  10. add another 1/3 of the cabbage
  11. add 1 bay leave and 2 allspice berries
  12. squeeze it until brine covers all of the cabbage (it needs to stay submerged throughout the fermentation process)
  13. put the pot or jar on a plate just in case it spills out of the jar, the level will rise, if you use a glass jar don’t allow the product to make contact with a metal jar lid
  14. you can use a weight to keep the cabbage immerse or even a small (clean) plate
  15. Leave for 5-6 days and voila 😉

Remember:

Do not use a metal bowl or metal utensils as they will react with salt, sorry to be a bore but everything must be clean, any harmful bacteria you introduce may taint the product. Make your first batch small, then scale up. Remember with fermented vegetables you win in many ways you get the nutritional value of the ingredients plus the probiotic benefits.

Feedback:

Please leave feedback about this or your own fermented recipe in the comments section lower down the page.

Resources:

For the science behind fermentation visit the resources page, please see our disclaimer.

Gut bacteria and obesity; eating yourself thin

There is growing evidence that gut bacteria is linked to obesity. Preliminary experiments with mice appear to be supported by human studies.

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Ongoing research into the role of the microbiome (bacteria in the gut) in human wellbeing is at a very early stage. But the frequency of media headlines linking gut bacteria to health is growing. As with all areas of science, claims which have not been verified in clinical trials and subsequently replicated must be treated with caution. Nevertheless the evidence of a relationship between gut microbiome diversity and obesity has been repeatedly demonstrated in mice.

The microbiome is a term used to describe all of the genetic material of a microbiota, the entire range of microorganisms present in a particular context, in this case the human gut.

There have been a number of studies which show that obese mice tend to have fewer different types of gut bacteria than thin mice. The thinking is that a greater range of gut bacteria is likely to positively influence the way that the digestive system breaks down food. Having more (types of) bacteria is linked to efficient processing of what we eat, with the results of a tendency not to be obese. Recent research reported in The Independent looked at the weight gained by 1,632 female twins over nine years. The study calculated that only 41% of the weight increase could be explained by genetic factors.

On closer inspection it was estimated that becoming slimmer or maintaining the same weight was connected to the consumption of dietary fibre (typically found in whole grains, fruit and vegetables). The study also discovered that the women who had gained weight, had a lower diversity of gut bacteria. These findings were in line with similar studies with mice. Although not yet conclusive the overall evidence linking the shape of our body and the composition of our microbiome is growing.

Fermented foods; improved health and wellbeing

Fermented food is linked to significantly improved physical and mental health

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Welcome to Gut Well Soon, a website committed to sharing knowledge about how fermented foods are able to dramatically improve health and wellbeing. For decades scientific research has supported the view that there is a strong correlation between the state of your gut bacteria and your physical and mental health. If this seems far fetched I encourage you to look into the scientific research in this area.

An essential component of a healthy gut is the balance and blend of living microorganisms in the digestive system. Fermented foods can have valuable levels of beneficial living microorganisms that meditate a range of beneficial processes.

Since the late 20th century, a number of factors have been linked with a decline in healthy gut bacteria, not least the use of powerful pharmaceutical products. Whilst drugs can kill significant amounts of harmful bacteria they may also reduce helpful, health promoting bacteria. Some fermented foodstuffs contain large numbers of these healthy microorganisms and have been directly related to a number of benefits.

Many traditional fermented foods are widely available and include pickled vegetables as well as yogurt based products. Humans have been eating fermented food for thousands of years. You may have many inexpensive fermented products in your own food cupboards right now. We are creating an extensive directory as well as some great recipes and instruction sheets.  If you are interested in fermented foods, two ideas that you should start with are:

  • foods labelled pasteurized are unlikely to contain healthy living bacteria
  • following simple instructions you can safely make delicious fermented foods in your own home

This is a growing movement so please share your thoughts and ideas. Use the comments boxes to tell us about any experiences good or bad feel. We welcome information about relevant products and services in the market.