e v e r y t h i n g y o u n e e d t o k no wp o c k e t g u i d eanticancera new way of lifeI have reproduced in this e-leafet some of the mostrelevant tables and graphs from my book which summarize the steps and measures you can take every day to help prevent cancer, particularly when making food choices.Dr David Servan-SchreiberBSmaII changes thatmake a bIg dItterenceProtecting yourselfAvoid products containing industrial chemicalswhenever possible:l Airoutdry-cleanedclothingl Avoidpesticidesandinsecticidesl Avoidchemicalcleaningproductsl Avoidskincontactwithaluminiuml AvoidparabensandphthalatesincosmeticproductsFood and drinkEat grass-fed organic animal products:Meat,milk,cheese,yoghurt,Columbuseggs(organicispreferablebutlessimportantwhenchoosingvegetables,fruitandgrains)Balance your diet:l Reduceyourintakeofsugar,whitefour,productscontainingomega-6(sunfoweroil,cornoil,soybeanoil,saffoweroil,margarines,hydrogenatedfats,non-organicanimalfatssuchasmeat,eggsanddairyproductsl Increaseyouromega-3intake(foundinfsh,andgrass-orlinseed-fedanimalproductsl Increaseyourintakeofanticancerproducts(turmeric,greentea,soy,fruits,vegetables)Filter tap water:UseacarbonflteroraninverseosmosisflterordrinkmineralorspringwaterActivityPractice 20 or 30 minutes of physical activity per dayExpose yourself to sunlight for at least 20 minutes perday (to create vitamin D)Free yourself of feelings of powerlessnessResolve past traumasAccept and control your emotionsLearn to accept fear, anger, sadness and despair, and then letgo of these emotions so they no longer have a hold on youFind someone to share your feelings withMeditationPractise a method of relaxation and self-centering(e.g. yoga, qigong, tai chi, etc.)what InhIbIts andwhat actIvates ImmuneceII prcductIcnInhibits ActivatesTraditionalWesterndiet Mediterraneandiet,Indiancuisine,(pro-infammatory) Asiancuisine(anti-infammatory)Stress,anger,depression Serenity,joySocialisolation SupportfromfamilyandfriendsDenialofyourtrueidentity Acceptanceofyourself,yourvalues(forexample,yoursexuality) andpasthistorySedentarylifestyle RegularphysicalactivityVarious studies prove that white cells react to food intake, the environment,physical activity and emotional state (see chapters 4 and 9).Principal infuencingfactors on infammationAggravates InhibitsTraditionalWesterndiet Mediterraneandiet,Indiancuisine, AsiancuisineUnmanagedstress,angeranddepression Laughter,light-heartedness,serenityLessthantwentyminutesofphysical A30-minutewalksixtimesperweekactivityperdayCigarettesmoke,atmospheric Cleanenvironmentpollution,domesticpollutantsInfammation plays a key role in the development of cancer. We can reduce infammationusing natural methods available to all (see chapters 4 and 6).4The antIcancer pIateVegetables, fruits and vegetable proteins:lentils,peas,beans,tofuAnimal proteins (optional):Fish,organicmeat,omega-3eggsCereals:Multigrainbread,wholegrainrice,quinoa,bulghur...Fats:Oliveoil,organicbutterHerbs and spices:Turmeric,curry,thyme,rosemary,garlic...The anticancer diet consists mainly of vegetables and pulses, olive oil, garlic, herbs and spices.In contrast to the typical Western diet, meat and eggs are optional, used simply and sparinglyto add favour.SChoosing foods basedon their glycemic indexHighGI(avoid) LowGI(use liberally)Sugar:whiteorbrown, Naturalsugarextracts:Agavehoney,syrups:maple, nectar,stevia(aPacifcplant),fructose,dextrose Xylitol,wisteria, darkchocolate(>70%)White/bleachedfours: Mixedwholegraincereals:multi-whitebread,whiterice, grainbread(notjustwheat),overcookedwhitepasta, orleavened(sourdough)muffns,bagels, bread.Rice:wholegrainorcroissants,ricecakes BasmatiorThai.Pastaand noodlescookedaldente(preferably multigrain).Grains:quinoa,oats, millet,buckwheatPotatoes(exceptforthe Lentils,peas,beans,Nicolavariety),especially sweetpotatoes,mashedpotatoes yamsCornfakes,RiceKrispies (Oatmeal(porridge),mesli,andmostoftheother AllBran,SpecialKbleachedorsweetenedbreakfastcereals)Jamsandjellies, Fruitinitsnaturalstate:fruitcookedinsugar, particularlyblueberries,cherries,fruitinsyrup raspberries,whichhelptoregulate bloodsugarlevels(ifnecessaryuse Agavenectarforsweetening)Sweeteneddrinks: Waterfavouredwithmass-producedfruit lemon,thymeorsage.juices,sodas Greentea(withoutsugar, oruseAgavenectar),which combatscancerdirectlyAlcohol(exceptduringmeals) Oneglassofredwine adaywithameal Garlic,onions,shallots(whenmixedwithotherfood,thesehelplowerinsulinpeaks)Many studies have shown that an overconsumption of refned sugar increases the insulin levels in our system and thereby contributes to cancer cell growth. It is therefore important to avoid foods with a high glycemic index, and choose those with a low glycemic index (see chapter 6).BThe most and leastcontaminated fruits and vegetablesMostcontaminatedfruitsandvegetables(preferorganic)fruits vegetablesapples pepperspears celerypeaches greenbeansnectarines potatoesstrawberries spinachcherries lettuceraspberries cucumbersgrapes squash pumpkinLesscontaminatedfruitsandvegetables(growingmethodslessimportant)fruits vegetablesbananas broccolioranges caulifowertangerines cabbagepineapple mushroomsgrapefruit asparagusmelons tomatoeswatermelons onionsplums auberginekiwi peasblueberries radishesmangoes avocadoespapayaThis table shows the fruits and vegetables which are most and least likely to be contaminated. Please note, it is more important to eat fruit and vegetables even though they could contain traces of pesticides than not to eat them at all. Their phytochemical anticancer properties are much more benefcial than the pesticides are dangerous (see chapters 6 and 8).?Everyday household products to avoidAvoidasmuchaspossible ReplacewithPerchloroethylene/Tetrachloro- Airoutdry-cleanedgarmentsinfreshairethyleneindrycleaning forseveralhoursbeforewearing.Orpreferwetcleaning,liquidC02orsiliconDeodorantsandantiperspirants Naturaldeodorantswithoutaluminiumcontainingaluminium(especiallyforwomenwhoshavetheirarmpits,whichfacilitatespenetrationofaluminium)Cosmetics,shampoo,lotions,gels,hair Naturalandorganicproductsfreeofdye,nailpolish,sunscreencontaining parabens,phthalatesandestrogens.Manyestrogensorplacentalproducts(common organiccosmeticsarefreeofparabensandinhairproductsforafrohairstyles),orwith phthalates.SomecompanieslikeBodyShopparabensorphthalates.Phthalatestoavoid orAvedamakeproductswithoutphthalatesinclude:DBPandDEHP.Parabenstoavoidinclude:methylparaben,polyparaben,isoparaben,butylparabenPerfumescontainingphthalates Noperfume,oronlyweareaudetoilette(nearlyallofthemdo) (whichcontainslessphthalates)Chemicalhouseholdpesticides Usepesticidesmadefromessentialoilsandinsecticides orboricacid,ordiatomaceousearth.See completelistofalternativeremediesto mostsuspectpesticidesandinsecticideson www.panna.orgHeatingfoodsorliquids(coffee,tea, Useglassorceramicrecipients,particularlybabyformula)inplasticcontainersmade whenusingamicrowaveovenwithPVCs(liberatedintothefoodwhen heated),orpolystyreneorstyrofoamPreparingfoodinscratchedTefonpans FlawlessTefon,orelsenon-Tefonpans suchasstainlesssteelCommoncleaningproductssuchasliquid GreenorEcolabelproducts.Orreplacedetergents,disinfectants,toilet-bowl withwhitevinegar(forcountersandsanitizerwithalkylphenols(nonoxynol, foors),bakingsoda,orwhitesoapoctoxynol,nonylphenol,octylphenol,etc.)Everyday products that are either proven or suspected of contributing to the developmentof cancer (see chapter 6).SOmega-3 content in fsh and seafoodAmountrequiredtoprovidethe EPA+DHAcontent recommendeddaily1g (gper3ozserving, ofEPA+DHA(perozofTypeofFish orgpergofcapsule) fshorpergofcapsule)TunaLight,inwater,drained 0.26 12White,inwater,drained 0.73 4FreshTuna 0.241.28 2.512Sardines 0.981.70 23SalmonChum 0.68 4.5Sockeye 0.68 4.5Pink 1.09 2.5Chincok 1.48 2Atlantic,farmed 1.091.83 1.52.5Atlantic,wild 0.901.56 23.5Mackerel 0.341.57 28.5HerringPacifc 1.81 1.5Atlantic 1.71 2Trout, RainbowFarmed 0.98 3Wild 0.84 3.5Halibut .0401.00 37.5CodPacifc 0.13 23Atlantic 0.24 12.5Haddock 0.20 15Catfsh Farmed 0.15 20Wild 0.20 15Flounder/Sole 0.42 7Oyster Pacifc 1.17 2.5Eastern 0.47 6.5Farmed 0.37 8Lobster 0.070.41 7.542.5Crab, Alaskan King .035 8.5Shrimp, mixed species 0.27 11Clam 0.24 12.5Scallop 0.17 17.5Capsules Codliveroil 0.19 5Standardfshbodyoil 0.30 3Omega-3fattyacidconcentrate 0.500.95 1-2Fish and seafood represent a principal source of long-chain omega-3 (EPA and DHA). The levels vary depending on the type, the source, how they were raised and the season in which they are fshed.9Classifcation of theettects ct certaIn tccdson specifc cancersSomefoodsspecifcallyinhibitcellgrowthincertaincancers.DrBeliveauslaboratorywasabletotestcrudeextractsfromdifferentfoodsespeciallyrecommendedinadiettargetingaparticularcancer.Notethatgarlic,onionsandleeks(ofthealliaceousfamily)rankhighamongthemosteffectivefoodsforallthecancerslistedbelow.Thelastlineofeachgraphisthecontrollinewhichshowscancercellgrowthwithouttheexposuretoanyparticularvegetable,therebyshowingtheeffectivenessoftheotherproducts.ThankstoDrBeliveauandhisteamforpermittingmetoincludetheirfndings(seechapter8).Colon cancer Inhibitionofcancercellgrowth20 0 -20 -40 -60 -80 -100GarlicLeeksSpringonionsBrusselssproutsSavoycabbageCabbageBeetrootSpinachKaleAsparagusCaulifowerFiddleheadfernOnionsBroccoliRedchicoryTurnipsAubergineRedcabbageBostonlettuceGreenbeansCeleryPotatoesBokchoiFennelRomainelettuceSquashCarrotsChicoryRedpeppersCucumbersRadishesTomatoesJalapenopeppersControl10Brain cancerLung cancer20 0 -20 -40 -60 -80 -100GarlicLeeksBrusselssproutsBeetrootCabbageSpringonionsKaleBroccoliCaulifowerSpinachSavoycabbageOnionGreenbeansRedcabbageAsparagusCeleryTurnipsFiddleheadfernSquashJalapenopeppersCucumbersTomatoesRedchicoryFennelCarrotsBokchoiPotatoesChicoryRomainlettuceBostonlettuceOrangepeppersAubergineRadishesControlGarlicLeeksSpringonionsBrusselssproutsSavoycabbageCabbageBeetrootSpinachKaleAsparagusCaulifowerFiddleheadfernOnionBroccoliRedchicoryTurnipsAubergineRedcabbageBostonlettuceGreenbeansCeleryPotatoesBokchoiFennelRomainelettuceSquashCarrotsChicoryOrangepeppersCucumbersRadishesTomatoesJalapenopeppersControl20 0 -20 -40 -60 -80 -100InhibitionofcancercellgrowthInhibitionofcancercellgrowth11Prostate cancerBreast cancerInhibitionofcancercellgrowth20 0 -20 -40 -60 -80 -100GarlicBrusselssproutsSpringonionsLeeksBroccoliCaulifowerSavoycabbageOnionCabbageKaleBeetrootFiddleheadfernJalapenopeppersRedcabbageCeleryTurnipsOrangepeppersSpinachCucumbersRedchicoryAsparagusSquashFennelRadishesAuberginePotatoesTomatoesBokchoiChicoryBostonlettuceGreenbeansRomainelettuceCarrotsControlInhibitionofcancercellgrowth20 0 -20 -40 -60 -80 -100GarlicLeeksSpringonionsBrusselssproutsCaulifowerCabbageKaleBroccoliRadishesSavoycabbageOnionTurnipsKaleRedcabbageAsparagusFiddleheadfernSpinachBeetrootPotatoesJalapenopeppersRedchicoryCucumbersOrangepeppersCelerySquashBostonlettuceRomainelettuceFennelChicoryTomatoesCarrotsBokchoiAubergineControlThe competition of omega-3 andomega-6 fatty acids in our dietsThe imbalance between omega-6 and omega-3 fatty acids in our diets increasesinfammation, coagulation and the growth of adipose and cancer cells (see chapter 6).Omega-3 fatty acidsRegulationofinfammationFluidizationofbloodRegulationofcellgrowthVegetable oils(corn, sunfower, etc.)Hydrogenized oils Non-organic meat, dairy products and eggsGreen vegetablesLinseed oilWalnut oilFishOrganic meat, dairy products and eggsOmega-6 fatty acidsInfammationCoagulationStimulationofcellgrowth1BEnergy spent in differentactivities (measured in Met)Studies show that physical exercise helps the body fght cancer. But the required dose is not the same for all cancers. Doses are calculated in MET units. For breast cancer, there seems to be a measurable effect after three to fve hours a week of walking at normal speed (9 MET per week). For cancer of the colon or rectum, twice as much (18 MET per week) is needed to have a compar-able effect. This means either walking twice as long or twice as fast, or fnding activities requiring more effort to replace walking for example, bicycling at a speed that requires effort adds up to twice as many MET as walking (see chapter 11).Daily ActivitiesSitting,watchingtelevision 1.0Sitting,sewing 1.0Walkingfromhousetocarorbus 1.5Loading/unloadingcar 2.5Takingoutrubbish 3.0Walkingthedog 3.0Householdtasks,moderateeffort 3.5Vacuuming 3.5Liftingitemscontinuously 3.5Rakinglawn 4.0Gardeningno lifting 4.4Mowinglawnpower mower 4.5Mild Activities (less than 3 MET per hour)Playingthepiano 2.3Canoeingleisurely 2.5Golfwith cart 2.5Walking(2mph,3km/h) 2.5Dancingballroom 2.9Moderate Activities (3 to 7 MET per hour)Walking(3mph,5km/h) 3.3Cyclingleisurely 3.5Calisthenicsno weights 4.0Golfno cart 4.4Swimmingslow 4.5Walking(4mph,6.5km/h) 4.5Choppingwood 4.9Vigorous Activities (5 to 12 MET per hour)Tennisdoubles 5.0Dancingballroom fast or square dancing 5.5Cyclingmoderately 5.7Aerobics 6.0Rollerblading 6.5Skiingcross-country or downhill 6.8Climbinghillsno load 6.9Swimming 7.0Walking(5mph,8km/h) 8.0Martialartstrainingadapted for cancer patients 8.0Jogging(6mph,10km/h) 10.2Jumpingrope 12.0Sustainedmartialartstraining 12.0Squash 12.110 2 4 6 8 10 1214AntIcancer shcppIng IIstAnticancer foodsProteinsl Fishandshellfsh,especiallysalmon,mackerel,wholeanchoviesandsardines(evencannedsardines,butonlythoseconservedinoliveoilnotsunfoweroil),eel,codliverandoccasionallywhitealbacoretunacannedinwateroroliveoil(notsunfoweroil)l Organicmeatandpoultry(inmoderation)l Organicoromega-3eggs(inmoderation)l Vegetableproteins(lentils,peas,beans,chickpeas,mungbeans)l Organicsoy:tofu,tempeh,miso,soysteak,soysprouts,soybeans,soymilk,soyyoghurtGrains and carbohydratesl Multigrainorsourdoughbreadl Wholegrainrice(includingBasmatiorThai)l Quinoal Bulghurl Porridge,muesli,AllBran,SpecialK,oracombinationofoats,bran,faxseed,rye,barleyandspeltl Nicolapotatoesl Sweetpotatoes,yamsl Vegetableproteins(seeabove)Fatsl Oliveoill Flaxseedoill Organicbutterl Codliveroill Omega-3margarinesVegetablesl Cabbages:Brusselssprouts,bokchoi,Chinesecabbage,broccoli,caulifower,etc.l Beta-carotenerichvegetablese.g.carrotsl Sweetpotatoes,yams,squash(includingpotimarronorHokkaidosquash),pumpkins,tomatoes,beetrootetc.l Spinach,kaleMushroomsl Shiitakel Maitakel Enokil Criminil Portobellol OysterandthistleoysterHerbs and Spicesl Turmeric,mixedwithblackpepperandoliveoill Curryl Mint,thyme,oregano,marjoram,basilandrosemaryl Parsleyandceleryl Alliums:onions,leek,garlic,springonions,chivesl Cinnamonl GingerProbioticsl Organicyoghurtandkefr,soyyoghurtsenrichedwithl. acidophilus andb. bifduml Sauerkraut,kimchee1SPrebioticsl Garlic,onions,tomatoes,asparagus,bananas,wheatSeaweedl Nori,kombu,wakame,arameanddulseFresh fruitsl Berries:strawberries,raspberries,blueberries,blackberriesandcranberriesl Cherriesl Citrus:oranges,tangerines(evenwiththepeeliftheyareorganic),lemons,andgrapefruitsl Persimmonsandapricotsl PomegranatejuiceNutsl Walnutsandhazelnutsl Pecansl AlmondsDessertsl Darkchocolate(morethan70%cocoasolids)l Fruitsl Sweetners:Agavenectar,stevia(aPacifcplant),Xylitol,wisteriaDrinksl Redwineinmoderation(oneglassperday)l Filteredwater,mineralwater,springwater(aslongastheplasticbottleshaventbeensittingoutinthesunanddonotsmelllikeplastic,asthisisanindicatorofthepresenceofPVC)l Flavouredwater:lemon,thyme,sage,ortangerineororangerindl Greentea,allvarietiesbutparticularlyJapanesegreentea(sencha,gyokuro,matcha,etc.)l GingerrootinfusionAnticancer productsl Naturaldeodorantswithoutaluminiuml Naturalandorganiccosmeticsfreeofparabensandphthalatesl Pesticidesmadefromessentialoilsorboricacidl Whitevinegarornaturalcleaningproducts(withoutpesticides)orEcolabelproductsl Useglassorceramicdishesinthemicrowavel UsefawlessTefonwhencooking,ornon-TefonpanssuchasstainlesssteelSummary of the detoxifed dietReduce ReplacewithFoodswithahigh Fruit,fourandstarchesglycemicindex(sugar, withalowglycemicindexwhitefour,etc.)Hydrogenatedor Oliveoil,faxseedoilpartially-hydrogenatedoils,sunfower,soyandcornoilConventionaldairy Organicgrass-feddairyproducts(toorich products(balancedinomega-6/inomega-6) omega-3,freeofrGBH),or soymilk,soyyoghurtsFriedfood,chips,friedappetizers Humus,olives, cherrytomatoesNon-organicredmeat, Vegetables,legumes(peas,poultryskin beans,lentils),tofu.Organic poultryandeggs.Organic grass-fedredmeat(maximum 200g(7ounces)aweek. Fish(mackerel,sardines, salmon,evenfarmed)Skinsofnon-organic Fruitsandvegetablesfruitsandvegetables peeledorwashed,(pesticidesclingto orelselabeledtheirskin) organicTapwaterinareas Filteredtapwater(throughcarbonofintensivefarming flterorreverseosmosis).Mineralbecauseofthepresence orspringwaterinplasticofnitratesandpesticides. bottles,providedthebottles(Areportonwatercontent haventwarmedupinnitrates,pesticidesand inthesunandthewaterothercontaminantscanbe doesntsmellofplasticobtainedfromlocal,which wouldrevealtheauthorities) presenceofPVCsThise-leafetisprovidedfreeofchargewiththebookAnticancerbyDrDavidServan-Schreiber,publishedbyMichaelJoseph(9780718154295). NottobesoldseparatelyThis is a summary of the key steps to improving your daily diet. For more information, see chapters 6 and 8.